7/30 Late afternoon
Swim (yds)
500 wu FR
100 turtleback flutterkicks
200 wu CSS
6 x 50 CSS w/45sec rest
- times: 0:49, 0:49, 0:48, 0:48, 0:47, 0:48
400 CSS w/fins
- time: 6:45
200 finning
100 cooldown
(1800 yds total)
Evening
4 rds
8x good mornings, 95#
8x shoulder press, 95#
Split squats, 3 x 10 each leg
DB lateral raises
rear delts
upright rows
farmer carry: 3 x 60sec (in place) while performing 12 shrugs, 65#
Foot strengthening for plantar fasciitis--towel scrunches, toe taps, heel drop downs, calf raises on step
Glute med work--side lying leg raises, clams, elevated clams (all w/6#)
3 x 60sec plank
Notes
Swim (yds)
500 wu FR
100 turtleback flutterkicks
200 wu CSS
6 x 50 CSS w/45sec rest
- times: 0:49, 0:49, 0:48, 0:48, 0:47, 0:48
400 CSS w/fins
- time: 6:45
200 finning
100 cooldown
(1800 yds total)
Evening
4 rds
8x good mornings, 95#
8x shoulder press, 95#
Split squats, 3 x 10 each leg
DB lateral raises
rear delts
upright rows
farmer carry: 3 x 60sec (in place) while performing 12 shrugs, 65#
Foot strengthening for plantar fasciitis--towel scrunches, toe taps, heel drop downs, calf raises on step
Glute med work--side lying leg raises, clams, elevated clams (all w/6#)
3 x 60sec plank
Notes
- Body: Felt pretty good today. Right foot PF still a little bothered by the beach this weekend. Left knee getting better. Right tricep "snapping" noise on some press reps, but minimal. Focused on keeping shoulders back and initiating movement from shoulders.
- Workout: Good stuff. Strength/prehab focus.
- Swim: Pretty good. Continue to "hold back" on the kicks, but left knee is feeling improved.
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