Swim 5000 m

Workout Summary : morning yoga (60')/pm swim 5000 m (5460 yds, 1:38)
Morning yoga, 1 hour. Needed this.

Swim 5000 meter in 50 m pool
500 pull wu
5 X 800: Goal to negative split
#1 = continuous free 14:25
#2 = 2 X 400, 7:09/7:02
#3 = continuous free 14:05
#4 = 2 X 400, 6:55/6:54
#5 = continuous free 14:00
Everything with 30 seconds rest between. No pulling.
500 cd: 200 kick w/ fins, 100 breat, 100 back, 100 pull

Arms and Lats nice and fatigued.
Decided not to run this morning or afternoon to give right quad a rest. Need to try to run long tomorrow and need rest the leg.

Diet:
Breakfast: hot cider-vinegar tea, 4 egg white omelet with mixed vegies. Pinch of swiss cheese, 1/2 slice or so.
Coffee late morning
Lunch: Spinach leaf salad with mixed vegies and low fat italian. 2 oz pretzels. 16 oz orange juice.
Afternoon: caffeine free herbal tea and a mint cliff protein bar.
Dinner: Sushi roll with Ahi and Salmon, 2 pieces of eel, alot of water, 1 beer.