2 Swift Freaks descended upon the track at Swift Creek Middle on a balmy morning compared to the last couple days, for a SPEED workout.
What was on the menu for today was some intervals and some banded sprints.
Start with a couple mosey laps around the track before really getting into it.
2 laps or a half mile at an optimistic 5k pace then a walk/mosey lap.
4 laps or full mile at the same 5k pace then a walk/mosey lap.
1 lap at an almost all out sprint then a walk/mosey lap.
Then 2 banded BoBiscuits!
Take turns doing banded sprints on the straightaway and walking the turns. YHC was urging Bo to push hard and Bo said “I AM!”
Bttf, then we decided to go for a quick trip cross campus to Clover Hill High School and back. Boberry continued on to the water and got in like 12 miles or something before work!
