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  1. 06|16|18

    SCM
    10 x 25m 1arm free on 1:00 (non surgery arm)
    500 frg kick (arms passive) 14:00
    60 min various things: rehab shldr range of motion, active range, neuromuscular control, and super easy stroke with recovery not fully above surface. also did relaxing stuff: UW swims for CO2 tolerance, Bubble rings etc

    Drylands


    back machine 55 pounds left arm for 45 reps, 0 pounds right arm for 5 reps.
    Assisted dips: 100lbs 10 reps x 2
    assisted pull-ups: 100lbs 10 reps x 2
    arm bicycle: 3 minutes
    back extensions 60 reps
    calf raises 20 reps
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  2. 6|1|18 26.2 yard pool

    snorkel throughout
    Kick, both arms trailing back passively (o: flutter, e: frog)
    20 x 52.4 yd on 0:80

    0-arm fly with surf fins, easy / moderate per length
    5 x 52.4 yd on 1:00

    25 min: sculling, slow kicking with arm at about 110į using frontal drag as mild resistance, and atlantis with and without fins


    31 days post surgery. Just started active range of motion on Tuesday. Md doesnít want me to push the range too quickly, his theory is it will prevent instability later down the road. So I am keeping it no more than 100į now.

    been swimming 3 x wk doing 500 to 1500m kicking similar to above

    Maintaining base fitness 3 x wk with the Assault air bike (rehab arm free, in brace). 2 workouts:
    1) 6 x 0:45 (500-600 watts) on 4:15 (50-100 watts easy)
    2) 10 x 1:00 (300-400 watts on 2:00 (50-100 watts easy)

    Also doing RC scrap for the other shoulder, and whatever else I can manage.

    6|3|18
    650 kick with fins, arms passive
    200 very slow sculling motion with rehab arm no more than 110 degrees
    12 min of one arm LP on assult bike, 4 x 40 sec 9550 watt) on 3:00
    active range of arm using arm weight to about 80 degrees



    6|5|18
    524 yd kick with arms trailing back, o length frog/e length flutter, 15:00
    15 minutes with fins stretching rehab arm

    6|6|18 scm
    kicking as usual
    passive UW range of motion within comfort as usual

    Updated June 10th, 2018 at 08:15 AM by __steve__

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  3. 5|18|18 scm

    the three entry wounds from surgery are closed- 18 d post op

    1150 kick with arms back

    Updated May 19th, 2018 at 02:27 AM by __steve__

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  4. 3|31 to 4|3

    3|31 SCM / drylands
    3 x 200IMK on 5:00
    10 x 25 flutter kick (0:25ís) on 1:00

    upperbody high reps
    400m run 1:20


    4|1 drylands
    400m run 1:20



    4|2 drylands
    400m rum 1:20
    stretching



    4|3 SCM drylands
    4 x 200 IMK on 5:00

    400m run 1:17.90
    lower body high reps



    Updated April 4th, 2018 at 04:51 PM by __steve__

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  5. 3|28|18 scm

    3|28:
    3 x 200IMK on 5:00
    • arms down on bk kick
    • 12.5m UWDK/12.5m UWalantis on fl kick
    • board/snorkel on br and fr kick


    dryland:
    400m run 1:23

    3|29 drylands:
    400m run 1:19.70 :-)

    Updated March 29th, 2018 at 02:58 PM by __steve__

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  6. to 3|27|18

    3|25
    Ran barefoot 400M
    Ran fast 700M
    Upperbody light, high reps
    20 min of continuous cyclic yoga

    3|26
    Ran 400M 1:24
    Lower body light, high reps
    10 min of continuous cyclic yoga

    3|27
    SCM
    5 x 200IMK on 5:00
    had to leave pool - grossed out over the floating film and how the water felt
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  7. 3|20, 3|23, 3|24

    SCM Kicking as normal

    200 IMK's

    shoulder shot didn't help

    Been using a kickboard modified from an old skim board - good for UW's

    Used fins today for UW's - was fun

    also did 20 x 25 fr kick 0n 50 striving 4 30's

    Updated March 25th, 2018 at 10:51 AM by __steve__

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  8. 3|18|18 scm

    500 kick, flutter, frog by the 25
    6 x 50 flutter as 25 AFAP / 25 easy kick
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  9. 3|8|18 LCM

    1000 IM kick as touchngo 200ís
    • fly kick done UW alternating between atlantis per 12.5ís
    • board and snorkel for frog and free kicks
    • 25:33

    200 warmdown

    Updated March 8th, 2018 at 03:00 PM by __steve__

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  10. 2|28|18 SCM solo per un calcio

    by , February 28th, 2018 at 05:34 PM (Blog)


    SCM just for kicks

    5 x 200IM kick - 23:45 (4:45 200's)
    • touch and go intervals
    • fly portion as 2x 12.5m UWDK/12.5m UW atlantis
    • grabbed lane line once each bk
    • br and fr - used board and snorkel

    Fastest kick yet, by good margin - pleased. Probably should do 5:00's now and work on split times until consistant at 0:20 r

    Felt right foot was about to cramp from start, but managed to keep relaxed enough to prevent.

    Updated March 1st, 2018 at 11:55 AM by __steve__

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  11. 2|27|18 (and 21, 22, 25)

    by , February 27th, 2018 at 02:16 PM (Blog)

    2|21 SCM

    had injections in lower back at 9:30 am then did an easy swim about 6 hours later, still felt the sedative and swim was slow.

    200 IM kick
    • fly done in 12.5 UW increments alternating dolphin / atlantis *

    6 x 100 IM kick
    • fly done same as above *
    • each 50 on 1:30



    2|22 drylands treadmill and weights
    6mph 2:00 / 1:00 rest
    8mph 2:00 / 1:00 rest
    8mph 3% inc 2:00 / 1:00 rest
    8mph 6% inc 2:00 / 1:00 rest
    5 x 8mph 9% inc 0:30 / 0:30 rest



    2|25 SCM
    300 fr drill with fins
    4 x 200 IM kick
    • fly done same as above *



    2|27 SCM
    5 x 200 IM kick on 5:04
    • fly done same as above *

    500 drill kick with fins
    • arms back with 2 dolphin kick left, 2 mid, 2 right, and so forth

    Finally getting 2IM kick intervals down to 5:00. It does take about 10 seconds to put on snorkel and grab board at bk|br transition and about 5 seconds to remove before the fly. May soon have have time to rest between them


    Did various other dryland resistance activity throughout week
    Back feels 65% better
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  12. 2|19|18 scm

    by , February 19th, 2018 at 09:53 PM (Blog)
    2|17
    8 x 200 IM kick on 5:30

    2|18
    drylands

    2|19
    5 x 200 IM kick on 5:10
    5 x 100 IM kick done on 1:30 per 50


    Md requested another mri, but using dye this time, for my slap tear
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  13. 2|14|18 drylands and scm

    by , February 14th, 2018 at 06:55 PM (Blog)

    Treadmill and weights yesterday

    Treadmill done as 2 min run / 1 min walk
    5.5 mph / 2 mph
    6.5 mph / 2 mph
    7.5 mph / 2 mph
    8.5 mph / 2 mph
    8.5 mph @ 3% / 2 mph
    8.5 mph @ 6% for only 1:00

    realized 6% at that pace might be just too zealous of training for someone about to turn 52


    weights:
    worked legs shoulders and chest briefly


    SCM
    300 flutter kick with fins 5:00
    300 flutter kick with fins arms back 5:03
    550 flutter kick without fins

    Updated February 15th, 2018 at 11:08 AM by __steve__

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  14. 2|11|18 SCM just kicking

    by , February 11th, 2018 at 02:52 PM (Blog)
    7 x 200m IM kick on 5:30
    • 4 x 12.5m UW kick (odds- dolphin, evens- atlantis)
    • 50 back kick
    • 50 frog (board, snorkel)
    • 50 flutter (board, snorkel)


    Weights yesterday: 70 min, upper and lower body
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  15. 2|8|18 scm

    by , February 9th, 2018 at 08:07 PM (Blog)
    scm
    350 warmup
    4 x 25m fr afap - probably 14.9 - 15.1
    5 x 15m fr on 2:00 fast/10m easy/25m easy bk
    6 x 25m one arm fr fast on 2:00
    • left arm 18ís / right arm 21 - need to step back and reevaluate
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  16. 2|7|18 SCM

    by , February 7th, 2018 at 11:52 PM (Blog)
    did some pushups, dips and pullups

    SCM LP
    250 easy warmup with snorkel

    3x (4 x 25 on 0:25) fr on 4:00

    3x 200 IM kick on 6:00
    • dolphin done UW in 12.5m stretches
    • used snorkel and board for frog and free kicks
    • done in 5:00's but it took few second to don/doff snorkel and grab board


    Starting to see improvement kicking, perhaps from prior treadmill lactate work. 500m is about all my shoulders can handle

    Updated February 8th, 2018 at 07:01 AM by __steve__

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  17. 2|6|18 SCM esfuerso na speed

    by , February 6th, 2018 at 09:09 PM (Blog)
    SCM

    warmup
    4 x 50 as 25 nb fr / 25 ez br

    3 x 25 fr from a push on 3:00

    4 x 25 fr dive from edge on 3:00 (videoed for time)
    • managed to push just under 15 on most of these


    375 meters


    drylands treadmill

    2 x 2:00 fast / 1:00 walk
    fasts: 8.5 mph, 8.5 mph @ 3%



    Trying to relearn how to sprint. My shoulders are holding up, but both feel fragile. Back is improving.

    Updated February 6th, 2018 at 10:10 PM by __steve__

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  18. 2|5|18 30 min SCM

    by , February 5th, 2018 at 03:27 PM (Blog)
    SCM
    4x50m fr on 1:30, 25 nb fast / 25 ez
    6x50m fr on 1:30, 25 1b fast / 25 ez
    25 fr fast 1 min rested, could be about 15h
    25 br fast 1 min rested, 19
    25 br med 30 sec rested, 2 kicks per cycle
    25 fr fast
    25 flutter kick 1 min rested, 20
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  19. 2|4|18 brief SCM & drylands

    by , February 4th, 2018 at 09:32 PM (Blog)
    SCM

    3 x through:

    50fr ez on 1:00
    50fr fast on 1:00
    50fr fast on 0:50
    50fr ez on 0:50
    50fr ez on 1:20
    used snorkel throughout


    Drands:
    7 sets of farmersí carry up flt of stairs
    • skip every other step on way up / used every step down
    • used 40ís

    3 sets 10 ea of pullups and dips superset
    3 sets 10 of ext arm plank position straight leg knee to elbows
    • knee did not quie make it to the elbow (back still sore)
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  20. 2|1|18 and 2|2|18

    by , February 2nd, 2018 at 06:55 PM (Blog)
    back is moderately recovered

    treadmill:
    7x 2 min on / 1 min ez
    Ons:
    4.5, 5.5, 6.5, 7.5, 8.5, 8.5@3%, 8.5@6% MPH's
    Ezs:
    2.2 mph

    3 x 0:45 on /1:15 ez
    8.5mph@9% / 2.2mph


    SCM!
    test out shoulder that feels better from C spine shots in neck 9 day ago
    4 x 25 ez fr on 0:40
    10 x 50fr on 1:00 (45's - 46's)
    10 x 50br on 1:20 (55's - 57's)
    4 x 25 nb fr 0n 5:00 (s l o w)
    4 x 200IM kick on 5:10-20

    Shoulder did not hurt but felt very weak at insweep

    Updated February 4th, 2018 at 11:58 AM by __steve__

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