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Workout Summary: morning yoga (60')/pm weights and pilates (45'), Swim 4000 yd (1:15)

6:30 am: yoga, man that felt good on the hamstrings.

5:30 pm: Leg weight routine, 35 minutes. Then 10 minute pilates abs routine. I havent done any leg weights for the past month purely because of my nagging injuries. My quad is feeling good again and so is the hamstring. So, back to some strengthening.

Swim 4000
warm up = 16 X 50, free with every 4th breast
Set 1 = 12 X 100 on 1:40 cycle. Descending every set of 4. Range from 1:23-27
1 min rest
Set 2 = 4 X 150 on 2:45 cycle. Each 50 of the 150 decreased breathing, every 3rd, then 5th, then 7th stroke. That breathing every 7th stroke on the final 50 of the 150's was not easy.
1 min rest
Set 3 = 16 X 25 on 30 second cycle. Descended one stroke per 25 first 4 (down to 18). Then had to hold 17-18 stroke count for the final 12, all on 30 second cycle.
1 min rest
10 X 100 on 5 sec rest. This was nearly ridiculous. I laughed when the coach wrote that down. My arms were already dead...now 10 X 100 with 5 sec. rest between? Dont know how I did it, but I did. They were slower, 1:27-30, but only had time for 1 -2 breaths after interval before starting the next.
100 easy pull cd.

*this coach is tough. He's determined to drop all of the triathlete's times. I rarely get out of the water literally dead...but this guy makes it happen. I like him.

Diet:
Breakfast: 3 egg white omelet with mixed vegies. No cheese. Small slice banana coffee cake (7 g fat) with coffee late morning.
Lunch: spinach leaf salad with mixed vegies, 1 hard boiled egg. 2 oz bag pretzels, diet shasta.
Afternoon: Thai tea, non fat, and a cliff protein bar.
Dinner: Pasta with chicken breast, broccoli, and garlic. Water. 1 beer
Before bed: Starving still after that swim. Binged on 3 cups of lucky charms cereal with skim milk. (dessert)