I think there are a lot of ways to skin this cat. I think that the distinction between in-workout and recovery fuel isn't that important here. I think you need to think about the total amount of calories you "owe" for the day, and the fact that you need mostly CHO for these hard session. So my method would be something like this:

1) Figure out total calorie expenditure for the day with the workouts included. Lets say it is 4000 kcals.

2) Eat most of your protein and fat needs for the day earlier before the workouts. Maybe a nice light well-rounded meal 1.5-2 hours before the run. I would probably aim to get 1500-2000kcals in pre-run.

3) Eat 200 kcals/hr or so of typical CHO fuel during your activity time. Whatever sits well and keeps the energy coming. Maybe a bit of real food in between workouts if you are hungry. This should leave you with a deficit of only 600-800 kcals on the day when you are done swimming.

4) Have a nice post workout meal/ shake/ combo made up for post workout. Real food is good, CHO is priority number 1. This should mop up your caloric needs, leave you nice and fuelled and allow you to sleep without being hungry or bloated.

I do a similar schedule with teaching cycling classes in the evenings. Cheers.

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Professional Athlete: http://jordancheyne.wordpress.com/ http://www.strava.com/athletes/145340

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Thanks a lot. This is really helpful.

No problem man. BeforeI started to figure this out a lot of my training would get compromised by an evening workout leading to poor fuelling, poor sleep and the resultant fatigue the next day(s)

Best of luck, sounds like you are working hard.

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Professional Athlete: http://jordancheyne.wordpress.com/ http://www.strava.com/athletes/145340

Coaching Services:http://www.peakformcoaching.com/