Day 4, Week 2 - 12 week Half IM training

Long Swim

WU: 400

MS: 12x25 ez/med/fast

400 on 10"

2x200 on 15"

4x100 on 10"

200 ez

4x150 with paddles on 15"

6x50 fast on 20"

CD: 200

1:04:55. 3,200 yards. This one took me about 1:06 less time last year. I'm happy with that.

CF WOD

20' AMRAP

run 400m

5 pullup

10 pushup

15 squats

Rounds:7 on the dot

Total time: 30'

Menu

breakfast: thunder coffee

Lunch: seared tuna steak, sauteed broccoli and kale, walnuts, cheese, boiled egg, avocado, grass fed ground meat (oven baked)

Dinner: fat smoothie (with only 8 oz cream which cuts it down to about 700 calories), 25g spinach

Calories: 2,285

protein: 111g

fat: 196.1

carbs: 28.5g