Black Diamond

Yesterday evening I shaved down for this weekend's pentathlon in St. George and afterwards wrote up this workout for Chad and I to do for this morning.

D

C   | 300 |   C

B   | 300 | 200 | 300 |   B

A   | 300 | 200 | 100 | 200 | 300 |   A

| 300 | 200 | 100 |        | 100 | 200 | 300 |

A   | 300 | 200 | 100 | 200 | 300 |   A

B   | 300 | 200 | 300 |   B

 C   | 300 |   C 

 |   D  |

A Column = Kick

B Column = Pull

C Column = by 100 free fast on 1:45

D Column = Build choice

Start at the top at 300 build, Then next row, 300 pull/200 build/300pull, then next row...

No extra rest after the 100 intervals on the C sets, proceed with the next set.

I'm such a geek.

5,600 yards + 200 extra 

5,800 yards total