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Two suggestions: 1. Fage 0% Greek yogurt - no fat and loaded with protein. 2. Egg white protein powder (with water) - I think egg white is better than whey (whey is much more processed and is dairy based).
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If you finish a set and you're breathing hard, it's probably vigorous. I swim regularly usually round down to the nearest 5 min mark when entering in my swim/cardio times.
