Swim coming back, Run coming back

Workout Summary: Run 6 (46')/Swim 3000 yd (58')

5:45 pm
Run 6 on TM: 1 mile wu, then next 4 miles of hill repeats. Did 3 sets of 3 X 2 min at progressive grades of 3, 6, 9 %
Held 7:30 pace on rest and hills except the 9% where I had to drop to 8 min pace.
Took 1:45 rest at 0% between each hill repeat at 7:30 pace except the first minute after the 9% I stayed at 8 min pace to get HR down to a reasonable recovery level.

Set 1:
3% HR ave 131/mx 134 / after 1:45 rest 123
6% HR 139/144/126
9% HR 141/153/127
Set 2:
3% HR 131/137/130
6% HR 141/151/130
9% HR 145/155/129
Set 3:
3% HR 135/143/132
6% HR146/154/134
9% HR 148/159/129

Zone Summary: 1 = 27% (12'30")/2 = 36% (16'30")/3 = 13% (6')/4 = 10% (4'30")
5a = 10% (4'30")(at threshold)/5b = 4% (2') (VO2 max)

Then 15 min transition to Swim in 25 yd pool
400 pull + 100 kick wu/300 pull cd
4 X 400 each with 1 min rest
Set 1: 400 continuous in 5:56 (1:29/100)
Set 2: 2 X 200/30, 2:48 and 2:50
Set 3: 400 continuous in 5:50 (1:28/100)
Set 4: 4 X 100/20, 1:22, final 3 in 1:20

Finally starting to feel ok in pool again. Chest is pain free, and feeling more comfortable since past 2 weeks I've only swam once per week.

Why hill repeats on TM? Short strength efforts spending a little bit of time at or just above threshold builds strength at end of base. I will try to do 2 hill repeat workouts per week for the next month or so, progressing the distance of the hill

Diet:
Breakfast: 1 bagel, med coffee 1/2 decaf and some cream
Lunch: Thai wheat noodles spicy with cabbage salad, diet sierra mist.
Afternoon: med coffee 1/2 decaf and cliff protein bar, 1 apple
Dinner: 6 oz beef tips, 1 cup mashed potatoes, salad with low fat dressing. Diet shasta.