Easy Day

Workout Summary: morning swim 2200 m (42')/ afternoon run 6 (50')

6 am: 2300 meter
500 pull wu
8 X 200/30
1-4 = 3:18-19
5-6 = 3:12
7-8 = 3:10
100 easy cd

6 pm: Run recovery low zone 1 for 50 min. Around 6 miles.

Diet:
Breakfast: 1.5 cups oatmeal with bwn sugar and tbs flax. Cup coffee
Lunch: Two 2oz bags pretzels, 12 oz orange juice
Afternoon: coffee and cliff protein bar
Dinner: Pasta with spinach, pine nuts, garlic, olive oil, slice garlic bread. Water, 1 pint Guinness.