Preblast: Swift with a Substitute

Preblast: Swift with a Substitute

After it was learned that the swiftest of the Swift is now on the DL after a mountain biking accident this weekend, it is now time to call in the 3rd string and YHC is your Q for this addition of Swift.  Apparently you are not supposed to land on your face and ribs when dismounting a mountain bike abruptly. Who knew?  Seriously Bratwurst, get better soon.

Fortunately, Brat has pristine lesson plans to follow and we will continue where he left us after the 1-mile speed showdown last week.  We launch at 5:15am from The Vine restaurant in Ballantyne. The plan is (somewhat) simple.  See below (all is run at your 1-mile race pace):

1) Warm up mile or so – fellowship pace

2) Enter the bull ring ready to get down to business

3) Run 4 x 200m with 200m rest in between

4) Run 2 x 400m with 400m rest in between

5) Run 1 x 800m with 800m rest

6) Run 2 x 400m with 400m rest in between

7) Run 4 x 200m with 200m rest in between

8) Run back to COT

See you in the autumn gloom!