Swimming

Today was back to the whole swimbikerun thing after a couple days off, starting with a swim.

• 350 warm up
• 8×25 drill
• 9×100@5sec (1:38 average) (1:27.05, 1:36.68, 1:39.48, 1:39.34, 1:41.50, 1:41.43, 1:42.28, 1:41.81, 1:36.54) [15:38 total]
• 8×25@20sec sprint (6×25) (16.61, 17.93, 18.82, 19.68, 19.54, 20.22)
  
• 8×25 kick (4×25)
• 350 cool down

Allen, my lane mate today, was pretty good and it was nice to have feet to draft off of once or twice. He was surprised I could stay with him as was I—when he first got in I thought I'd have to work hard to use him. I did, but it was nice! We did end up talking a bit which is why I cut out 100 and headed back to work. Somehow (totally unplanned) I also eliminated two 25s. That is a bummer because I was swimming them well!)

Previous 100 times and averages:
3-09-10 (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]
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

Previous sprint times:
3-09-10: 18.80, 18.80, 18.84, 18.50
2-23-10: 19.21, 19.50, 19.06, 18.61
2-16-10: 18.77, 18.33, 18.69, 19.83

I braved the cold (the lobster claw gloves made another appearance) for a 1:30 ride outside. I didn't understand the workout: 1:30 total, with (after warming up) 4×1min@3min RI speed intervals.

The thing said I was supposed to pick a speed I could hold for all 4 intervals and work at 10 RPE. I was already trying to work as hard as I could—it was similar to the build/descend swim last week. But I got aero and tried my best. One was up a hill and not so fast. The others were pretty average.

• 1:40, 27.87, 16.6 mph (34.0 max), 1,688 cal, 154 HR (176 max)
• 32:00 warm up, 8.59 mi, 16.1 avg, 144 HR
• Interval 1: 0.41 mi, 24.3 avg, 156 HR
• Rest 1: 0.96 mi, 19.1 avg, 168 HR
• Interval 2: 0.35 mi, 21.2 avg, 172 HR
• Rest 2: 0.92 mi, 18.3 avg, 168 HR
• Interval 3: 0.24 mi, 14.2 mph, 171 HR
• Rest 3: 0.73 mi, 14.6 mi, 170 HR
• Interval 4: 0.40 mi, 23.8 mph, 167 HR
• Rest 4: 0.87 mi, 17.4 avg, 168 HR
• 42:00 cool down 1, 11.56 mi, 16.5 avg, 157 HR
• 10:00 cool down 2, 2.86 mi, 16.2 avg, 152 HR

Back at home, I did 5 on, 5 off thru 20 lunge, standing ham, push up, and curl. That seems to be a good amount of time for a hard bit of work without being too much.