post day off morning

after a relaxing day off we had another really great workout.

appox a 30 min warm up

we did this straight through 3 times
((note the interval difference in the 100's))

400 @ 7:00
3 x 100 @ 2:00
200 @ 3:30 (always pull easy)
3 x 100 @ 1:40
:30 rest
2 x 50 @ 1:30 (always AO kick)

round 1
400=1st & 3rd 100=AO, rest easy
3 x 100 = 3rd AO, rest oyo
easy pull
3 x 100 = 1st AO, rest oyo
hard kick

round 2
400=2nd & 4th 100 = AO, rest easy
3 x 100 - 2nd & 3rd 50 AO, rest oyo
easy pull
3 x 100 = 1st & 2nd AO, rest oyo
hard kick

round 3
400=middle 200 AO, rest easy
3 x 100 = all 3 AO
easy pull
3 x 100 = all 3 AO
hard kick