Workout Summary: Swim 2800 (55')/spin 30'/elliptical/run 30'

Swim: 500 free wu 7:23
600 mixed drills + 200 kick, did 1/2 with fins
3 X 200/35, 2:45,45,46
4X100/30, 1:23,20,19,18
500 pull cd in 7:40

Stationary bike 30 min, HR max 139, ave 133. Did 5 X 1 min high watt, low cadence drills for muscular endurance final 15 min.

Elliptical 15 minutes, HR ave 126
Treadmill 15 minutes at 8:30 pace, HR ave 136
Stretched for 15 minutes after.
Hamstring a bit sore when lightly stretching, but not while running slow.

Diet:
Breakfast: wheat toast w/ jam, 1 orange, cranberry juice, coffee
Lunch: Gingerbread non fat latte and low fat cinnamon cake slice
Dinner: Fish and chips, salad, shrimp cocktail, 2 guinness