Swim 3.1k

Morning yoga (30 min) / Swim masters workout, 3100 meter (58 min )
am yoga, 30 minutes. Man, hamstrings are tight!
pm swim
50 m pool.

500 wu
6 X 150/30 steady with first 50 side drill, second 50 mod. breath every third, final 50 Z4 hard.
1 in rest
8 X 100/2 min cycle pull with various designated 25 meter lengths sprinting Z4, the rest moderate pace, Z2
All 1:35-37
6 X 50 descending stroke X 3. First 50 53 strokes. Descended by 3 strokes each 50. Final 50 meter in 37 strokes. All with 15 sec rest.
12 X 50 kick with fins.

Diet
Breakfast: 1 cup oats with 6 oz vanilla yogurt, cup coffee
Lunch: cup vegi soup, 1 bag baked chips, 1 apple, diet sierra mist
Afternoon: 1 cliff protein bar, small coffee.
Dinner: 6 oz steak, scallop potatoes, big salad. Diet sprite. 2 glasses red wine before bed.