2 Swift Freaks converged onto the track at Swift Creek Middle for some the only weekly speed workout in all of RVA.
The plan this morning was simple 1k repeats
4 laps at an easy pace to warmup
2.5 laps at a 630-730 per mile pace
90 seconds rest and hydrate
Repeat 4 times
100 ups and a cool down lap to finish
Always great to catch up with Boberry for our weekly speed sesh!