#Preblast – Fartlek over hills

#Preblast – Fartlek over hills

Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.  We will be going off-campus this week, but in a well lit area.  Vests / blinking lights / headlamps optional.

The THANG:

• Over the “REVERSE” Clockwise course of the Ballantyne Country Club.
• Total mileage 5.8mi, but optional takeout at the HWY 521 / Johnston Rd bridge (cuts 1mi off the end).
• 1mi 2nd F pace Warm-up
• Dynamic drills
• Fartlek rounds of 2min Hard (I-pace, 2mi Race Pace), 1min recovery jog and regroup, 1min Hard, 30 sec recover, 30 sec Hard, 30 sec recover
• Goal will be 6 rounds or whatever the course provides.