Swim #4

Swim #4 is 300 wu, 8×50 drills, 1×300@40 seconds, 3×200@30 seconds, 1×300@40 seconds, 8×50 drills, and 200 cd. Swimming 2,500 meters seems so little compared to the 4–5 K that some of the pros are swimming (Hillary, for example, recently did 10×400 for a main set [4,000 meters]...that doesn't include warmup or cooldown).

• Today: 300 in 5:07; 3×200 in 3:21, 3:26, 3:29; 300 in 5:20. Total for main set: 23:47
• 3-3-09: 300 in 5:04; 3×200 in 3:22, 3:22, 3:26; 300 in 5:10
• 2-12-09: 300 in 5:02; 3×200 in 3:31, 3:29, 3:34; 300 in 5:30

I rode for an hour and tried to push the pace a little, but the computer doesn't really show that. It ended up being 54 minutes at a 16.x mph pace. But, I stopped midway through to ride around the Brentwood Y a little and see if Lisa was there, so I think that played into the final average. Once back at home base, it was 10 6 3 EDI, 2 sets, and I was dreading the first one.

• Lunge with Russian lunge: 2×19 for each leg is a lot on this one, but I wanted to make the most of each one. I watched Will's video where he does an example of this and realized that I could probably jump higher than I had been, so I tried to emulate him. I had no manual hold, but I still worked hard, and I managed to keep my knee from hitting the ground on every one. Success! It was the hardest thing to stand back up normally, and I took 1 minute between each leg and 2 minutes between sets, but I think I succeeded.
• Glute ham with reps to arm's length: When the reps are only to arm's length, I think I do more of a pushup than a hamstring curl. Something to work on...
• Push up on feet when able: First 10—all 10 all the way up; next 6 and 3, marginal movement. Second set, first 5 all the way up, the 6th was marginal, then I dropped to my knees and did the remaining 13 all the way up. Again, no counter force, but I do think I'm getting stronger. I just hope that translates to my races this season!
• Curl: 20-lb bar
• Crate crunch: this one is by far the hardest to simulate a counter force.

I had a little time to think and pray and read before Inversion, and I was grateful for that time. We weren't really in the Word much during our Bible study, and that was disappointing, but I'm sure a number of people appreciated what was said about dating a relationships.