Thursday, January 7, 2016

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


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