#F3Swift Preblast – Straight-away-speed

#F3Swift Preblast – Straight-away-speed

Swift will launch from the Vine Restaurant at 0515 this Tuesday morning.

The workout = 400m at R-pace with 400m recovery

We’ll be doing Repetition Training – “higher speed, bigger rest.”  Cones will be laid out along Rushmore Drive (near the Bull Ring) to help check effort at 100m, 200m, 300m, and at the Finish at 400m.  Jack Daniels likes to say these are “easier” than the Intervals of last week.  We’ll see.  Target will be eight to ten reps.

If targeting a pace for this week, use your R-pace / 1mile Race Pace from the calculator at http://runsmartproject.com/calculator