Double Swim and Run day

Workout Summary: Morning swim 2K (:40) and run 4.5 (30:30), evening run 4.5 (30') and swim 3000 yd (60')

6 am: Swim 500 pull wu/cd
3 X 200/30: 3:20, 3:14, 3:10
4 X 100/25, all 1:31

Treadmill run after, like previous weeks. Progressive run.
First 4 in 26:40 then .5 mile cd easy.
Start 7:30 pace then increase 15 sec per mile each .5 mile to mile 2.
Held 6:30 pace at mile 2-3 (high zone 4)
Held 6:10 pace mile 3-4 (2 beats into zone 5)

right quad blew out last night on hills. I am rather shocked it held stable today considering the pace on my final 2 miles. Slight pain but runable. Tight after. Stretched lightly and felt much better.
Plan on another longer swim tonight, and similar run but a bit longer and slower overall.

6 pm: Treadmill run first. 4 mile progressive run then .5 mile cd. Almost same as this morning, but progressed pace faster and held a mile at 6:30 and one at 6:15.
First 1/2 in 7:30, second in 7. Next 1/2 in 6:45.
Then held 6:30 pace for 1 mile, next mile in 6:15, then final 1/2 mile in 6
HR on final 1/2 low zone 4 (about 8 beats lower than this morning's run after swim)
First 4 miles in 26:20 (6:35/mile). Then cd in 7:20 pace.

Swim 3000:
wu = 3000 pull + 200 kick + 100 drills
4 sets of: 4 X 25 pull on 30 sec. cycle. 15 sec rest, then 1X100 in 1:25 breathing every third.
4 min rest.
Then: 4 X 100 on 1:30 cycle (1:20, 22, 26, 28) Yeah, only 4 sec. rest after third. 15 sec rest, then 4 X 75 on 1:30 cycle. First 2 back, final 2 breast.
Repeated again: This time, final 2 100's were 1:28, only enough time between for 1 breath. This made me nauseated, calf cramping, etc. total red-lining it.
Second set of 4 X 75's went ok.
Final set: 8 X 25 on 40 sec cycle as cd. Descending 1 stroke per 25 starting at 22 strokes.

Diet:
Breakfast: Hot cider-vinegar tea, protein shake (10 g prot, 25 g carb, 2 g fat)
Lunch: spinach salad with vegies and 2 hard boiled eggs. mixed vegies. 2 oz bag pretzels, cup of vegetable soup. water.
Afternoon: med. coffee and 6 small mollasus cookies (.7 g fat each and only 40 calories each)
Dinner: 1/2 turkey club sandwich and 2 cups rice gumbo soup. Large strawberry shake.
Before bed: 2 beers and 4 small chocolate kisses.