I did this yesterday.....Holy FUCK!!!! My tris haven't been this sore in two years and I go high volume with super high intensity. Most bi/tri days I feel like I'm going to puke (along with chest and back day) so that gives you an intensity meter as to how I train. Weird thing is I didn't feel it directly in some of the places that are sore today. But its all good.
http://youtu.be/cvuRdByXgNg
http://youtu.be/cvuRdByXgNg