Bike and Swim

Workout summary: Bike 45 min/Swim 4K (1:20)

am spin on trainer, 45 min. 10 minute warm up at 150W. Then alternate 3 minutes at 225 watts and 5 minutes at 175 watts for 30 minutes. 5 minute cd at 175 W.

pm swim: 4k
500 wu
Set 1 = 12 X 100/10: 25 meter catch up focus on high elbow, 25 m fist drill, 50 m free
All 12 around 1:55-2:00
1 min rest after set
Set 2 = 12 X 100/10 Z4 pace: All in 1:36-37
1 min rest after
Set 3 = 800 free with paddles, no pull buoy. This thrashed my lats and deltoids good. 14:20
300 cd mix of breast and back stroke.

I tell you. I am BARELY recovering from these workouts. I am pretty tired after almost each and every one of them throughout the week. It seems that literally a couple of hours before the next workout, I recover enough to feel strong again. I am not concerned about my weight now. I am about 163, a 3 lb weight loss since I got back from Europe. However, the most important thing right now is keeping a moderately high stream of carbs going throughout the day. This and about 80-100 grams of protein are what's keeping me going. These workouts seem short, but considering nothing over the past 2 weeks has been in zone 1...well, you get the picture.

Diet:
Breakfast: 1 cup oats + tbs flax meal + 6 oz yogurt. Coffee.
Lunch: Vegie spinach wrap, 1.5 cups black bean soup, water.
Afternoon: diet sierra mist, 1 banana, cliff protein bar
Dinner: Went out for Italian. Rigattoni with chicken grilled, mushrooms, onions in garlic cream sauce. 3 baked stuffed mushrooms and few slices of bread for app. Slice of Ann's chocolate cake before bed. 2 beers.