Day 1, Week 3 - 12 week Half IM training

Traditional Swim

2,000 yards

WU: 300

MS: 10x50 on 20", 10x50 on 30", 10x50 (25 fast/25 ez) on 15"

CD: 200

Didn't feel very fast starting out today. But by the end of the first set of 10 I was clocking pretty consistently in the 46-47 range. The second set of 10 (with longer rest), I was able to get them all in either 43 or 44 which I was happy about. The last set of 10, I got all the fast 25s in 20 seconds.

Total time was 46'


breakfast - thunder coffee

lunch - 3 oz steamed salmon, Genoa salami (organic), sauteed kale, 1/2 avocado, 2 ounces of cheese, 30g walnuts

Dinner - salmon, strawberries, hazelnuts,

1,973 calories, 150g fat, 113g protein, 32g carbs