Big Week Day 9: Swim 3200

Swim 3200 (1 hour)

Achilles still sore. Swim with Bend masters again.
500 pull wu
9 X 300 broken up in to sets
1 = 6 X 50/10 descending from 50-44
2 = 3 X 300/30 descending: 5:00/4:59/4:47
3 = 3 X 100/10: descending: 1:39/38/36
4 = 3 X 300/30: descending: 5:00/4:59/4:55
5 = 6 X 50/10: descending from 50-42

No cool down, treaded water and talked to Bob Bruce for awhile

Well, because of the achilles strain, turned into a big swim week. I feel great in the water, esp after 21,700 meters in 8 days.

Iced achilles X 4 on drive back from Bend. Ice on 20 minutes, off 30 minutes.

Diet:
Breakfast: 3/4 cup oats with flax, walnuts, raisins, bwn sugar. Small cup skim milk, 1 bagel.
Lunch: After swim, large raspberry smoothie with protein shot and soy, small bag of low fat popcorn (3 grams)
Drive to Portland: Stopped at this recommended hamburger joint (Matt Lieto recommended). 8 oz burger with mushroom, swiss and grilled onions. Small french fry. Yeah, it was good! First order of french fries since December. Small berry shake.
Dinner: