Accent Fitness

2nd Raining week workouts

We were plagued with more rain this last week.  It was a good training week tho.  I dropped the volume down a bit from 2 weeks ago but a little higher than last week.  On Sunday, I have the 10K DSE Runners club race Golden Gate park.

1/25

• BIKE: Spin & Lift class. 60 min.
• RUN: 3 miles treadmill

1/26

• SWIM: Master swim class.
• BIKE: Spin class. 60 min

1/27

• BIKE: Spin class. 60 min. Taught class
• • Race simulation class.  12 mile in 35 min @ race pace
• RUN: 2 miles treadmill incline

1/28

• SWIM: 60 min. Master swim class. 3300 yrd

1/29

• SWIM: 60 min. Master swim class. 3300 yrd
• • Sprint set
  • • 5 x 50 [hard 1,3,5]
    • easy 50
    • 5 x 50 [hard 1,2,4,5]
    • easy 50
    • 5 x 50 [hard 1,2,3,4,5]
    • easy 50
• RUN: 5K treadmill. 26 min.

End of the month swim workout (round 2)

Today's workout was almost the same as the end of year workout last month.  I guess it is a monthly thing in Kevin's master class.  Anyways, I loved it again.  Was not sure I was going to be able to hang since it was day 3 in a row of swimming but I fared well leading the whole set again.

SWIM: 90 mins. ~ 5000 yrd.

• 300 warmup
• 10 x 50 +:10
• 200 kick
• 200 pull
• 100 IM
• Main set
• • 5 x 100 +:05
  • easy 100 +:20
  • 4 x 100 pace
  • easy 100 +:20
  • 3 x 100 -:05
  • easy 100 +:20
  • 2 x 100 -:10
  • easy 100
  • 1 x 100 -:15
  • easy 100
• 500 pull
• 6 x 50 (stroke/free) +:10
• 100 for time
• easy 50
• 2 x 50 (+5 in between)
• easy 50
• 4 x 25 (+5 in between) 
• easy 50