The Swift crew will begin 2018 with a simple but effective workout to get warm and prep for the Joe Davis Run. 0500 – Early crew for extra credit 0515 – Leave the Vine for 2nd F Warm-up jog 0525 – Warm-up exercises. 0530 – Not to be confused with the 30-30-1 or the 2-1-30, the 30-20-10 is … Continue reading PreBlast – Farlek to get Warm