Swim/Run Friday

Workout Summary: Swim 4000 meter (80')/Run 4 (28')


Swim: 500 pull wu + 100 kick with fins.
5 X 600 all with 1 min. rest between
1 = 600 free (10:30)
2 = 3 X 200/30 (all in 3:25)
3 = 600 pull (10:33)
4 = 6 X 100/30 (all 1:38-39)
5 = 600 free (10:30)
400 cd pull with hand paddles

Run 4 on Treadmill: Same workout as Wed. morning
Mile 1 in 7:30, 2 in 7:10, 3 in 6:50, 4 in 6:30
HR zone 1 first 2 miles, zone 3 mile 3 and zone 4 mile 4
28 minutes.

Diet:
Breakfast: apple vin. tea, 1.5 cups oats w/ tbs of flax and bwn sugar.
Late morning: small coffee
Lunch: 6 oz pork loin, spinach, squash, water.
Afternoon: non fat Thai tea latte and cliff protein bar
Dinner: Thai grilled chicken with mushrooms, carrots, onions, about 2 cups rice. Diet shasta.
1 pint and 1/2 resees bar.