Yancy Camp Workout 125

15min aerobic training zone pace warm-up
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.
M Schedule at the track:
200m / 400m/ 800m/ 400m/ 800m / 400m / 200m
2min tempo endurance recovery between each run
*For Rose I’m going to have her try and hit her doubled distance race pace. For example, she ran a 2:19.9 in the 800m on Sunday so for the 400m distance she would try to hit 66.5. So for the 800m distance you would try to hit your appx 1600m/mile pace. Many of you won’t know your race pace for these distances and that’s okay. Hit a fast pace but one that doesn’t have you lying on the track destroyed after the first two runs.
*If you don’t have access to a track, you can do this workout on the road or trail. Cover the appx distance.

2nd phase:
Pull-up x 1, 360 body rotation on the bar (accomplished by quickly transitioning hands until body completes a 360 rotaiton), pull-up 1, 360 rotaiton, hang until forced to drop, rest x 60sec. This completes 1 round. Continue for a total of 10 rounds.