#PreBlast – Swift Returns to BCC

#PreBlast – Swift Returns to BCC

Bratwurst continues his streak of playing hookie from Swift and has passed the reins to YHC this week (along with strict instructions as to what we are to do). In other words, YHC will be your timekeeper and designated yelling guy this week, no more. Here is what we will be doing.

We are back to 2/1/30 intervals in BCC at your 2-mile pace (or Interval pace). Go to http://runsmartproject.com/calculator to get your I-pace suggestions based on your fitness level. Route will be in the Ballantyne Country Club eastern half (which is roughly a 2 mile loop).

The THANG:

• 0500 – Early bird extra 2nd F warm-up.
• 0515 – Leave the Vine Parking lot.  Head across 521 into the Resort Hotel Parking lot to cut through to Ballantyne Commons and up the hill to cross into the Ballantyne Country Club.  Arrive at this 1 mile point by 5:25am.
• 0525 – 5 minutes of warm-up drills and explaining the workout to those that didn’t read this preblast.
• 0530 – Start the 6 rounds of 2/1/30
  • 2 minutes I-pace, 1 minute jog recovery to the Six (back of the line)
  • 1 minutes I-pace, 30 second jog recovery to the Six (back of the line)
  • 30 seconds I-pace, 30 second jog recovery
• 0605ish – Head back to the Vine for COT
• 0615 – COT

See you in the morning.