Swim 4.1K/ Run 8

Workout Summary: Swim 4100 m (4400 yd)(1:16)/Run 8+ (1:05)

Swim:
4 X 1000 descending both time and rest interval.
1 = 18:20
60 sec rest
2 = 18:00
40 sec rest
3 = 17:30 (1:45/100m)
20 sec rest
4 = 16:55 (1:42/100m)
100 easy breast stroke cd.

10 min transition to run:
a bit over 8 miles, entirely in low to mid zone 1, nice and easy.

Diet:
Breakfast: 4 egg whites with peppers, 1/2 slice swiss cheese, 1 whole wheat english muffin and 1 slice of wheat toast, dry. 16 oz skim milk.
Before swim, 1 cliff lemon bar and med. non fat latte
Lunch after workout: Baja fresh burrito bowl, chicken black beans and extra rice in a bowl with tomatoes and peppers.