Workout Summary: a.m. swim 3000 m (1:14) / p.m. Run 4 (35')


6am: Worked 45 min with team on technique, teaching more drills and stroke technique. Did 10 X 50 mixed drills and free style. Then my own workout to finish up.
5 X 400 1 min rest between each
1 = free 6:45
2 = 2 X 200/20 3:17, 3:17
3 = free-pull 6:43
4 = 4 X 100/20 1:36,1:36, 1:38, 1:37
5 = free 6:47
Then 500 cd in 9 min. Used hand paddles and pull buoy

6 pm: Run on TM 35 min 4 miles, around 9 min pace. After 5 min, bumped up grade to 4% to raise HR to 139-139, then adjusted grade to maintain HR in this zone for remainder of run. Ave 2-4%. The TM at the club are pretty sweet. Fans that blow in you while you run, and keeps track of the elevation gain. Gained 530 feet on this run.
Hamstring a little tight, but stable. I think if I keep running slow, I should be able to progress.


Diet:
Breakfast: 1.5 cups yogurt with strawberries, med. cup coffee
Lunch: 1 cup chicken mushroom soup (non cream base), 2 oz pretzels, 1 apple. Diet shasta, water.
Dinner: Arby's chicken and ham sandwich with 5 jalepeno poppers, small curly fry. 1 beer.