12x100 swim, 100y in 1:59

BIKE 1hr and 18 miles, 25 min interval averaging 19.2 mph
SWIM 1hr and 2600y, 12x100 (10s) in 23:54 (time includes 11 rest intervals)

Usually I round up or down a minute and say "1hr" but today both sessions were both really one hour long give or take just a few seconds.

The bike came first, the goal was a 50 min ride with a 20 min interval. I rounded up and made it a 25 min interval.

After 2nd breakfast, the swim. I left the Tempo Timer set at 2:10 for a 2min 100y and 10s rest. I'd hoped that I could do better than that but by the middle of the set my pace had settled in and so did the slop -- so 2:10 was right on the nose. I think the 100y intervals were coming in at 1:59.

I could feel all the problems today -- low hanging legs, sinking hips, asymmetric rotation to breathe, poor catch -- but when caught up in doing these types of intervals I get more focused on the interval than I do the form.

It wasn't until the CD that I remembered the rest of the set in the training plan -- an aerobic 500 after the 12x100. It was skipped for time, once again I'm getting up early only to "lose" lots of time in the morning:

• Up at about 4:45
• Email and pre-fuel until almost 6
• Pre-bike changing clothes and "business" :)
• Ride 6:18-7:18
• Change clothes, pack bags, 2nd breakfast until 8:01, leave house
• Arrive at pool 8:28
• Stand in shower 7 minutes
• Get into water at pool 8:38
• Swim until 9:38
• Back at truck by 10am
• Walking into door at work just ahead of 10:30

Yikes, where does the morning go? Do I really need to ask that? What needs to be fixed?
Pre-pack bags during pre-fuel (ie get off of ass and quit reading emails)
Prepare portable 2nd brekkie and even pre-fuel to eat on the go.
Quit showering so damned much.
I only need 45 mins on Thursdays to prepare for group run, why the 1:30 needed today?

So a repeat of this morning would look like:

• Up at about 4:45, put on bike clothes
• Email and pre-fuel until 5:20 (45 mins later)
• "business" :)  Can't avoid this one
• Ride 5:30-6:30
• Change into swim suit, grab 2nd breakfast, leave house at 6:45
• Arrive at pool 7-7:10
• RINSE OFF, not soak
• Get in the water at 7:20
• Swim until 8:20
• Back at truck by 8:45
• Walking into door at work 9-9:15
• =TIME SAVE OF 1-1.5 HOURS