Swim #2; 1h

This is the first time I've done this swim, even though it should have been the 3rd in the rotation that I'm in. So there are no time benchmarks yet; I set them this morning.

• 300 warmup
• 8×50 drill
• 3×125@20 seconds: 1:59, 2:05, 2:04
  
• 2×175@30 seconds: 2:50, 2:58
  
• 3×125@20 seconds: 2:05, 2:05, 2:04
  
• 8×50 drill
• 200 cooldown (didn't complete)
• Total time for the middle sets: 21:32 (this includes three 20-second RIs, two 30-second RIs, and three 20-second RIs [3 minutes rest])
  

Times for the 125s: 1:59, 2:05, 2:04, 2:05, 2:05, 2:04. Total variance: 6 seconds. Average 125: 2:035. Fastest 125: 1:59. Slowest 125: 2:05. Times for the 175s: 2:50 and 2:58. Total variance: 8 seconds. Average 175: 2:54. Fastest 175: 2:50. Slowest 175: 2:58.

Considering how much I like my trainer (not at all!), the simulation bikes at the Y have been great! Today's ride was Temple Ridge. 13.55 miles, mostly uphill for the first 4–5 miles and then a gradual descent the rest of the time. I set the pacer for an average power output of 165 watts. I averaged 170 W and beat him by 1 minute. Lap time: 50:03. Temple Ridge was followed by Evening Bliss (a simulated sunset isn't quite the same as a real sunset). 2.39 miles, mostly flat. I set the pacer for an average power output of 175 W. I averaged 176 and beat him by a second or so. Lap time: 8:25.

Will and I seemed to be having communication difficulties, but I ended up doing the original 10×10 seconds (manual hold), 1 set.

• Lunge with RL: Right leg, all 10. Left leg, I had to repeat the 8^th one but then did the last 2 with less difficulty.
• Glute ham with reps to the top
• Push up on feet: I did this on benches. The first 4, I pushed all the way up. The next 2 I pushed up as much as I could. The last 4 I did on my knees and pushed all the way up.
• Curl: 15-lb bar.

It was hard, but it was only one time through, so I worked as hard has I could.