Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. Iíve never tasted one, but I feel like Iíve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:
4 x 350 @ :30-:40 rest interval
1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
4th 350=100 FR/50 FL/50 BK/50 FL/100 FR
On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.