Workout Summary: Swim 3200 (60')

500 free warm up, 7:20
Set = 1800
6 X 100/30 all in 1:19-21
6 X 200/30 first 3 in 2:47, 2:50, final 2 in 2:48
2 min rest
12 X 50 on 1 min. cycle: First 6 with paddles, 45", final 6 free, all in 40
300 pull cd 4:40

Wanted to run, but hamstring still a bit sore from 20 min run on tuesday.

Diet:
Breakfast: 2 yogurt's, coffee
Lunch: thai noodles with grilled chicken, salad, carrot juice 12 oz
Afternoon: 1 apple, diet shasta, small coffee
Dinner: Quizno's chicken sub on wheat, 2 oz chips, 3 beers. 4-5 christmas cookies.