First Day of Week 3 Base 3

This is going to be a tough week before I get to florida...

Workout
Morning
90 min Bike
3x4,5,6x20 sec accelerations w/ 10 sec rest on 5:00

Evening
45 min run
mile
800
400
200
6x100

3x20 - pushups, dips, abs (3- 2 min plank)
Leg Press
calve raises

60 min swim
lots of 40's
pulls
kicks
100 in 1:22 with new stroke

Nutrition
Bowls of Oats Clusters Cereal
Banana
fluffy eggs w corned beef
toast
string cheese
pasta
carrots
progresso soup
celery
peanut butter
bread and butter
pretzals
hershy's bar
banana apple fruit and crisp rice

Snow Day - The Day Before, 70 degrees???

It was a wild weekend with the weather. 70 degrees at one point, now it's 22 with 4 more inches of snow. Go figure. After Nicole left I had some quality time with my baby Bella. She chewed up a newspaper as I was out running. She had so much energy when I got back from my run. Crazy. I need to teach her how to run. She doesn't like to leave the property so I'll have to teach her that.

Today's Workout
45 min Run
.....3x800 form @ sub-3
.....3x2x200 w/ 30 sec between repeats and 2 min between sets
75 min Bike
.....10x30 sec sprints w/ 2 min rest

4x25 Pushups
4x25 V-ups
4x100 Flutter Kicks (Back and Front)

90 min Swim (yds)
.....400 Warm

Drill set (x2)
.....5x40 kick (alt free/back)
.....200 @ 2:58
.....5x40 pull (alt one arms)
.....200 @ 2:58

Main Set
.....2x5x40 @ 30s w/ 30r

.....400 Cool

Nutrition
Cheerios w/ milk and bananas
Banana
Strawberries
Fruit/Wheaties/Yogurt - Dark Chocolate
Pasta with six cheese sauce
String Cheese
Orange
Chicken w/ mayo on whole wheat toast
Chocolate Milk