Day 3, Week 1 - 12 week Half IM training

woke at 6 AM.

Long swim
WU: 400
12x 25 (ez/med/fast) on 10" rest
400 on 20" rest
2x200 on 15" rest
4x100 on 10" rest
200 easy
3x150 with paddles
6x50 fast on 10"
CD: 200
3,200 yards
1:03:49 total time. Good swim. ACU rec center...only one in the pool this morning. This workout took me about five minutes longer last year.

2000m row
50 pistols
30 hang clean with 155#
Total workout time 30'
Did the pistols standing on top of a box. No support on way down or up...doing it off the box just means you don't have to keep your other leg out straight. Rx'd was 185# but my lower back is still feeling a little funny and I didn't want to push it. 155 was plenty.
I can tell that my extra pistol work has made a difference.

post-swim - vega protein shake
lunch - salad with celery, onions, jalapenos, cucumbers
Dinner - small salad (romaine, cucumber, celery, carrots, sunflower seeds, walnuts)
              rest of the hummus from yesterday with broccoli
              spaghetti squash with cooked mushrooms and tomatoes (yuuum)
Snack - frozen bananas, blueberries, walnuts, carob powder, almond milk all pureed together. Hope ate half of chocolate, banana ice cream...incredibly good. Leftover bean wrap from girls dinner last night.
Popped amaranth at around 10 PM...been a while since I've had that.
Gallon of water every day this week, too.