Breakthrough

Had a little trouble focusing the camera...but this is my water-bottle reminder to recover (and hydrate)

I think I had a slight breakthrough in my stroke while I was swimming today. I focused not on continually taking strokes but rather on making the most of each stroke I took—sort of like trying to make each stroke last longer than normally it would have by pulling harder and longer. And wouldn't you now, I swam slightly faster today than last week! Today was only ,1900 because it's a recovery week (hooray!):

• 350 warm up
• 8x25 drills
• 9x100@5sec: (1:34.67 average) 1:28.02, 1:36.89, 1:34.01, 1:34.87, 1:36.51, 1:38.16, 1:35.18, 1:34.99, 1:32.54 [15:08 total]
• 4x25@20sec sprint: 18.80, 18.80, 18.84, 18.50
• 350 cool down

Previous times and averages:

• 3-03-10 (1:41.82 average): 1:37.37, 1:40.21, 1:43.43, 1:42.25, 1:43.72, 1:43.32, 1:44.47, 1:43.91, 1:43.42, 1:40.02, 1:39.76 [19:44 total]
• 2-24-10 (1:40.55 average): 1:33.62, 1:40.06, 1:41.55, 1:40.57, 1:41.14, 1:41.51, 1:43.43, 1:41.41, 1:42.27, 1:40.62, 1:39.63 [19:27.52 total]
• 2-23-10 (1:35.57 average): 1:27.73, 1:34.50, 1:35.64, 1:36.45, 1:36.45, 1:36.51, 1:38.96, 1:37.63, 1:37.94 [15:12.34 total]
• 2-17-10 (1:46 average): 1:30.88, 1:42.95, 1:48.07, 1:48.92, 1:47.97, 1:46.32, 1:47.42, 1:47.93, 1:52.66, 1:48.92 [18:30.01 total]
• 2-16-10 (1:39.55 average): 1:35, 1:38.38, 1:40.79, 1:41.15, 1:40.96, 1:39.34, 1:39.02, 1:39.92

The amazing sunset

My prescribed 1:10 ride was exactly that, even though I switched the route in the middle of the ride. I had to do 7x20sec@2min power/high-gear intervals and did them with the HRM timing the intervals, so I have stats as always!

• Totals: 1:10:28, 18.38 miles, 15.6 average (41.7 max; before I started the approach to and ascent/descent of Lynnwood way, my avg was 17.9), 1,118 cal, 150 HR (211 max)
• Warm up: 27:45, 7.89 miles, 17.1 avg, 149 HR
• Interval 1 + rest: 20 sec, 0.12 mi, 22.2 avg, 162 HR + 2 min, 0.68 mi, 20.5 avg, 160 HR
• Interval 2 + rest: 20 sec, 0.12 mi, 21.5 avg, 157 HR + 2 min, 0.66 mi, 19.9 avg, 156 HR
• Interval 3 + rest: 20 sec, 0.10 mi, 18.6 avg, 149 HR + 2 min, 0.73 mi, 21.8 avg, 157 HR
• Interval 4 + rest: 20 sec, 0.11 mi, 20.2 avg, 164 HR + 2 min, 0.55 mi, 16.5 avg, 165 HR
• Interval 5 + rest: 20 sec, 367 ft, 12.5 avg, 164 HR + 2 min, 0.61 mi, 18.4 avg, 155 HR
• Interval 6 + rest: 20 sec, 0.12 mi, 22.3 avg, 154 HR + 2 min, 0.59 mi, 17.8 avg, 156 HR
• Interval 7 + rest: 20 sec, 0.11 mi, 19.8 avg, 147 HR + 2 min, 0.56 mi, 16.9 avg, 163 HR
• Cool down before Lynnwood: 10:47, 2.26 miles, 12.5 avg, 140 HR
• Climbing up Lynnwood: 9:27, 1.24 mi, 7.8 avg, 161 HR
• Descending Lynnwood: 3:00 1.00 mi, 21.2 avg, 133 HR
• The rest of the way home: 3:16, 0.84 mi, 14.1 avg, 140 HR

The view from my ride

Then it was off to the CSY for 10-6-3 EDI, 2 sets:

• Lunge with RL (I did 10 RL, 6 reg, 3 RL)
• Squat with stick (I did wall squat since my quads can't seem to be able to handle regular squat)
• Glute ham with reps to arm's length
• Curl with regular reps (10-lb dumbbells)
• Bench press (30-lb bar)
• Plate front delt (10-lb plate)
• Crate crunch