Raining week workouts

1/16

• SWIM: 90 min.  Master swim class

1/17

• RUN: 10K Redwood Shores trail run
• BIKE: Spin class. 75 min. Endurance ride

1/18

• BIKE: Spin & Lift class. 60 min.
• RUN: 2 miles treadmill

1/19

• BIKE: Spin class. 60 min

1/20

• BIKE: Spin class. 60 min. Taught class
• • :30 base, :30 pickup race, [1:00, 2:00, 3:00, 4:00, 5:00]. Ascending up and down.
• RUN: 2 miles treadmill

1/21

• RUN: 4 miles treadmill run.
• SWIM: 60 min. Master swim class. 3300 yrd
• • 300 warmup
  • 10 x 50s
  • 3 x 200 pace
  • 4 x 75 pace
  • 2 x 200 +:05
  • 4 x 75 pace
  • 1 x 200 +:10
  • 200, 150, 100, 50 pull
  • 4 x 25s
  • 100 cooldown