Swim #9; 6×400

Since I added the 500 (and am now up to 3,500 per session, or 10.5K [6 miles] per week, I've been having to start earlier and earlier every morning to get everything done, which means early to bed, too!

• 500 warmup
• 8×50 drill
• 200-300-400-500 @ 45 seconds rest
• 200: 3:13
• 300: 5:06
• 400: 6:59
• 500: 8:55
  
• Average 100 times:
• 200: 1:36.5
• 300: 1:42
• 400: 1:44.75
• 500: 1:46.8
• 8×50 drill
• 300 cooldown (4:45 with flippers)

I got progressively slower, which isn't good; I guess I have to work on that!

The Music City Marathon is this weekend, so it's pretty much a taper week. That means fewer workouts with Will and less running, and I'm grateful for the fewer hours (even if it means a little more pressure or expectation for Saturday's race). The IM run workout was 45 minutes with @ 10 min, 5-min Z4), and the marathon run workout was 10–20-minute warmup, 6×400 @ 400 RI, 10-min cooldown. I chose the marathon workout and it ended up being 45 minutes. Perfect!

• 15–18-min warmup
• 1:35, 1:39, 1:39 (I got worried after these two, because I was going to do 6 @ 1:39 no matter how many total I had to do), 1:35, 1:35, 1:33
• Rest intervals of between 2:45 and 3:05
• 10-minute cooldown

I chose to not go to the track and to do this on the road, which meant a slightly hilly course (and by "slightly" I mean that—it wasn't much at all, but you can feel it when you're sprinting) and a little wind to contend with. The wind was strongest and totally against me for 2 and 3, but either it let off for the remaining 3 or I pushed through it; I'd like to think it's the latter!

Then, it was off to Ben and Jerry's for free ice cream (who wouldn't want free ice cream from a choice of 10 flavors, of which I choose the Oatmeal Cookie Crunch). I ran into Brenda, Stacia, and Angie, Robin's friends who I hadn't seen it forever, so that was nice, and saw Karthi and Davey, too. It seemed all of Franklin headed downtown for the freebies.