Day 3, Week 4 - 12 week Half IM training

Long Swim

3,250 yards in 1:06

WU - 500 then 8x50 on 15"

MS - 1,500 yard TT in 28:54

100 ez

3x200 on 15" (all in about 3:45)

CD: 200

Felt slow...shoulders still killing me from end of last week and legs are toast from front squat and thrusters yesterday.

Menu

breakfast - thunder coffee

lunch - beef steaks (ground), avocado, 2 eggs, 2 egg yolks only, kale, black olives, sardines (canned in olive oil)

Dinner - boiled eggs, ground beef steaks, cheese, macadamia nuts,

less than 20g carbs