#PreBlast – Fast Finish Hills

#PreBlast – Fast Finish Hills

The weekly speed-fest known as Swift will launch from the Vine parking lot in the Ballantyne AO on Tuesday morning at 0515.  Come early at 0500 for some slow running and 2nd F.

The THANG:

• 0500 – warm-up and setting up cones along Rushmore Dr. Back to Vine lot by 0515.
• 0515 – warm-up 1mile, drills along Rushmore Dr
• 0530 – start the rounds of the workout:
  • 200m: 1st 100m is 5K race pace effort, last 100m is up a Hill at 1mile race pace effort.  Recover down
  • 200m: repeat
  • 400m: 1st 200m is a 5K race pace effort, last 200m is up a Hill at 1mile race pace effort. Recover back to start.
  • That was Round 1.  Continue until 0605.
• 0605 – mosey back to COT