Double down week

Very productive training week with lots of back to back workouts.  Feel really strong on the runs.

• Brick 1:
• • BIKE: Spin & Lift class. 60 mins. Taught class.
  • RUN: 5K. San Mateo/Crystal Springs area.
• Brick 2:
• • SWIM: 3400 yrd. 60 min
  • • 300 warmup
    • 10 x 50s
    • 12 x 150s [4 pace, 4 +:05, 4 +:10]
    • 500 pull
    • 100 easy
  • RUN: 5K treadmill
• Brick 3:
• • BIKE: Spin class. 660 mins. Taught class
  • • Anaerobic intervals
  • ROW: 2000m. 11 min.
• Brick 4:
• • RUN: 5K treadmill
  • SWIM: 3700
  • • 300 warmup
    • 10 x 50s
    • 400
    • 4 x 100
    • 300
    • 4 x 100
    • 200
    • 4 x 100
    • 200 pull breath every 3
    • 150 pull breath every 5
    • 100 pull breath every 7
    • 50 pull breath every 9
    • 200 kick
    • 100 easy