- 2-19-09. Times for the 12×100@20 seconds: 1:34, 1:35, 1:33, 1:34, 1:37, 1:36, 1:35, 1:37, 1:35, 1:38, 1:37, 1:37. Total time (including eleven 20-second rest intervals): 23:14. Total variance: 5 seconds. Average 100: 1:35 (8-second decrease from the last time). Fastest 100: 1:33 (#3). Slowest 100: 1:38 (#10).
- 2-03-09. Times for the 12×100@20 seconds: 1:35, 1:41, 1:44, 1:45, 1:43, 1:45, 1:47, 1:44, 1:45, 1:44, 1:44, 1:42. Total time (including eleven 20-second rest intervals): 24:50. Total variance: 12 seconds. Average 100: 1:43. Fastest 100: 1:35 (#1). Slowest 100: 1:47 (#7).
The full swim workout was this:
- 300 warmup
- 8×50 drill
- 12×100@20 seconds in 23:14 (1:36 faster than last time)
- 8×50 drill
- 200 cooldown
I met Lisa at the Y after work and we did my workout (actually, she hugely helped me and did crate crunch with me).
- Lunge with Russian lunge
- Glute ham to top
- Wall squat
- Push up on knees: Pushed up all the way except the last 6.
- Curl
- Glute ham
Then I did a 45-minute ride. I had my bike with me because it had been so nice yesterday, but it was FREEZING and I rode inside at the Y. Maybe next week will be nicer.
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