Workout Summary: Swim 4000 meter (1:19)

Spent about 45 minutes working with 6 from the tri team. Covered balance and stroke drills.

My workout:
300 free + 200 kick w/ fins as wu.
Total of 30 X 100
Set 1:
100 IM + 100 pull
100 IM + 2 X 100 pull
100 IM + 3 X 100 pull
100 IM + 4 X 100 pull
all IM in 1:52-53, first 7 100's around 1:35-38, final 4 descending from 1:38-1:34
everything 20 seconds rest. Then took 1 min rest for next set.
Set 2:
5 X 100 all 1:40 final 25 meter did catch-up drill, 13 strokes
5 X 100 all in 1:33-35 pull and hand paddles
5 X 100 all in 1:30-32 with fins
1 X 100 free in 1:30
Everything 20 seconds rest

500 pull cd in 8:40

Diet:
Breakfast: Had to work 7:30-11:30. Had a medium coffee and 1 cup oatmeal
Lunch: Ham and cheese sandwich on wheat, 2 cups of chicken potato soup, cranberry juice
Med. non fat chai after swim
Dinner: Chicken garlic pizza from paps murphy's. 4 slices. Light cheese.
Late night: some peanut m&m's and a beer during movie we rented.