Workout Summary: Swim 2800 meter (61'), Weights + pilates (65'), Swim (600 yd)

noon: Swim masters at the MAC
600 wu, mixed stuff
4 sets of :
4 X 50/15, alternating out 25 hard, 25 easy
200 free in 3:25
30 sec rest between sets. Each set total 400 meter.
500 cd free

Then 20 minutes pilates core + 45 min. full weight routine

6:30 pm
Coached some on the tri team, about 9 people. Spent most of the hour teaching balance drills and technique to 5, some stroke techniqe to 2. The other 2 did the above workout I did at noon.
I got in about 600 yards on this one for myself.

Diet:
Breakfast: Oatmeal, 1 cup, 3 slices of wheat toast, 16 oz skim milk
Lunch: Turkey sandwich and a soy chai latte
Dinner: BBQ pork sandwich with 4 oz baked beans and cole slaw. 1 Guinness.