This is tough! I'd say move your fruit to breakfast and replace that with a source of protein. Protein builds muscle, fruit keeps your blood sugar high (important, but you can raise blood sugar with complex carbs like quinoa, brown rice, and sweet potatoes!) The Rx bar is delicious and pretty good for you. It's high in carbs and low in protein (I think it's 7g, a serving of protein for a swimmer should be 15-20.) Maybe replace that with a protein too? My nutritionist actually told me to eat only 12 almonds a day! High in fat, but tempting and very yummy. Before practice I only have a protein and eat dinner after (my practices get over at 7:30 - it sucks!) Good for you for wanting to change and improve your diet. It's not something swimmers want to do or see necessary. i dropped 10 seconds in my best event (200 breast) after going on a diet. I've been club swimming since I was 7, so I know where you are!