It's a long way to the top (if wanna rock n roll)

 here is a shot during the TTT. Im the last rider.

swim - 2 x 500 drills - 100s of switch, catch, drag, shark, hesitate.
200 pull & paddles
200 side kicking
200 pull & paddles
200 streamline kicking
200 pull & paddles
100 breaststoke
50 butterfly kick

crossfit wod - 50 hanging power cleans for time @55 - time 6:57
did some hanging power cleans to warmup from 45 - 65 in sets of 5. I haven't been doing cleans in so long it felt weird which is why i used the lower weight.

45 minute bike ride - 11.5 miles just spinning the legs out from yesterday. They actually feel ok.

meal 1 - vega wfo w/coconut water & banana
meal 2 - soy yougurt, vega wfo, strawberries & blueberries, ground flax
meal 3 - slice of veggie pizza
meal 4 - tofu, brown rice, veggies, mac nuts
meal 5 - clif builder bar
meal 6 - hummus & broccoli, granola & soymilk