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3|17|19 drylands
Leg Press machine 270lbs added, 1 x 50 reps (PR)
Single calf raises 140lbs 1 x 10 reps each calf
Hip thrusts with 40lbs 1 x 50 reps
Weighted plank 40lbs bag on lower back 1:32

Rogue airbike

4 x 1:00 work / 1:00 easy
22 ,18, 16, and 17 cal resp for each worked min

Got an awsome blast of lactate acid in legs. Likely a quad acidosis PR

3|19|19 LCM (swim #11 2019)
10 x 30m nb fr + 20m bk ez on 2:30
16 x 10m fr fast 0:20 rests
50 flutter kick for time snorkel, no board 0:52
50 ez frog kick

signed up for a 1 day drive-by meet on Saturday

9 x 100 on 3:00

• 20m fr moderate nb / 30m fr ez/ 25m br ez / 25m bk ez

50m flutter kick for time 0:55 lol / 50 ez kick
100m kick fins

Heavy yard work removing a giant tree stump. Dug a 6’ diameter hole 2-3’ deep around the thing, cutting the roots as I go, some roots are 10” diameter, some underneath, a project. Plan is to hoist it out with 3000lb hand crank, but there is no where to anchor at a decent angle.


legpress: 270 45rep
single leg pushdown (assisted PU dip mach): 4 sets externally rotated
1 set neutral
10 min hip rotator exercises

LCM

16 x 50 0:30r

• 20m fr sprint / 30m ez br (o) bk (e)
• stay relaxed and loose on the fr

200 atlantis with fins and snorkel

3|5
LegPress 1x270x44reps
Backwards 1 leg hack squat machine 1x25x5
Standing calf 1x320x20, 10x320x10 on 0:20 rest
Weighted plank 40 lbs 1:35
Bk ext 1x20
1 leg side plank 5xBWx5
DBBP #45 1 x 20, 5 x 10
DBCurls 6x25x10

3|6
Stretching
Plan to implement more routine safe stretches

3|2
7 x 10 reps superset of:
- neg pullups, concentrically pause for 2 sec
- pushups, eccentrically pause for 3 sec
- vertical jumps

RC scap stuff

3|4 LCM
5 x 20-25m fr 90-95%/30-25m ez bk or br on 1:20
3 x 20m fr 90-95%/30m ez bk, br, fr resp on 1:40
2 x 12.5 fr 95%/12.5 ez br r0:20 12.5 ez br / 12.5 fr 95% +flip
12 x 15m fr 95%, from dig center pool 2x ea length
4 x 15m fr 95% on 1:00
4 x 25 fr kick on 0:20 rest

Shoulders feel good. Hips ache from 3|2

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7th day of swimming again. it wasn’t much, but probably spot-on

2 x 100 on 3:00
2 x 100 on 4:00
2 x 100 on 5:00
all as 50 fr’s moderate (low40’s) / 50 ez (o bk, e br)
1-4 fr: breathed after the 10, 8, 6, 4, 4, 4th stroke resp
5 & 6 fr: breathed after the 12, 10, 8, 6th stroke resp

300 with fins and snorkel- UW atlantis mixed with surface kicking

The shoulders felt fine, left one had a dead spot after the catch, during insweep. Was more involuntary - as if a protective measure. Nevertheless, still adjusting to swimming and improving on both shoulders, most notably the right.

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DRYLANDS
3 set: Streamline squats on 2 boxes, tethered around waist with large bungee for resistance

1 x 40 x 40lb hip thrusts

weighted plank 40 lbs (already fatigued)
0:30, rest 0:30
3 x 0:15, rest 0:15

Rogue airbike
6 x 1:00 on 3:00
cal each min:

• 20, 17, 16, 15, 16, 14

hr each @ 15 rest:

• 154, 150, 154, 154, 154, 154

hr each @ 1:15 rest:

• 120, 132, 126, 132, 140, 140

work ave (peak) watts:

• 325 (443)

weights:

• shoulders (12 sets) triceps (7 sets)

weights for 2|25|19

• leg press: 1 set 270 lbs 40 reps

• chest, back, calves superset
• weighted plank: 40lbs 1:32

Had a great time with my friends and team this weekend up in North Myrtle Beach SC. I entered this meet with less than 2000 yards of swimming accomplished over 2+ years, excluding occasional kick-only workouts I've been doing several times or more a month. I included my prior results from August 2016 to see where I slowed.

2|23|19 (8|26|16)

50 back 35.36 (31.58) +3.78
100 breast 1:27.97 (1:19.38) +8.59
50 breast 38.09 (33.67) +4.42
100 free 1:03.57 (58.37) +5.20
50 free 28.46 (25.71) +2.75
50 free (200 fr relay) 1 (leg 3) 28.09
​50 free (200 IM relay) 2 (leg 4) 27.89
​50 free (200 fr relay) 3 (leg 4) 27.40
​50 free (200 fr relay) 4 (leg 4) 26.98

I thought my freestyle would be the stroke to suffer, but it was the opposite. Interestingly was for each relay leg I swam, it was a little faster than the prior, which tells me the 50 free is so much to do with the execution of the race and less to do with conditioning.

I'm not going to whine about how slow these times are because I am actually happy with them, excluding the 50 br, 100 br, and 50 bk

Another week out of pool while in middle of trying to get started on a schedule. This time was from influenza A. 4 days of fever (at 101.8° I would drop a few advil). Also had to avoid pool a month ago - I had to get 7 stitches in my leg (do have a gnarly pic).

Shoulders on otherhand, still seem to be tolerating the pool.

I am free of the flu, except lingering upper respiratory effects. But as of today I should be 24hrs beyond period of transmitting.

100 fr
100 br
1200 kick with surf fins and snorkel
100 fr

I’ll start swimming harder when I’m ready to. My only concern with the approaching meet is how I handle entering water from the block. Felt a little scary from the side of pool earlier, but the streamline arms feeling stronger than then

Actually feels good going to meet once without any expectations or stress

400 fr WU SN

• first time swimming over 100 of fr in a year

100 br 1:55
200 kick as frog/flutter
200 IMK
200 various with fins

LS felt little loose, but seems to be getting used to swimming positively

Signed up for meet 23/24 Feb, with a total of two swim workouts (other than kicking) in over a year and a half, or more. Entered seed times 10 - 20% slower than my times 2016.

Postponing left shoulder surgery until late summer. My right shoulder still improving from its procedure 9 months ago, but it’s very slow

LCM - bulkhead installed, dove below it ea 50 again (more interesting this way, get a solid mid-pool boost too)

5 x 200 IMK on 6:00

• fl done as UWA (atlantis) with 3-4 breaks for breaths
• br and fr with snorkel

600 of drills with surf fins

50SCM left foot kick
50SCM right foot kick

• my left leg kicks 10 seconds faster with less kicks though it is weaker, and I account it is due to how floppy and flexible the foot and ankle is compared to the rt.

Dec 27 LCM danny jones pool
(Floating bulkhead in use but swam LCM, going under it each 50)
200 fr ez wu
1800 lcm various kicking with fins
5 x 50 flutter kick on 0:90 without fins

Dec 28
16 x 0:10/0:30 (AFAP/easy) rogue airbike

Dec 30
5 x 0:30/2:00 rogue fanbike/woodland curve treadmill on 4:30
active recovery on bike

Dec 31 LCM (pool had bulkhead but went under as I approach it each length to maintain LCM)
300LCM fr with snorkel
300LCM UWAK (under water atlantis kick) 10-15m per breath
6 x 50LCM Br on slow
1000 LCMkick with snorkel and fins mix of flutter and UWAK
10 x nb 25 SCM fr on 1:00
25 fly with fins

First time swimming fly since april 2016 just to see how my shoulders can take it. My right bicep felt wrong at the lower tendon so I stopped. Probably just not used to the new biceps attachment configuration.

My lower back started going out a few weeks ago, was worse on 27th, but getting better now. Probably form all the running i’ve been doing in recent preparation for approaching afr fitness test. Hoping for another 100, but i don’t know - fine line between peak fitness and breaking down to unsalvageable

Ran into a bulkhead that mysteriously appeared in the lane during lcm set. Was the type they just drag in to each lane and tie off. Thought they were only doing the other lanes. One side was a little longer than scm, and the other was a little longer than scy, swam both liking the slightly longer than scy one the best.


200 LCM IMK
50 fr ez
200 SCM IMK
50 fr ez
2 x 200 SCY IMK
50 fr ez
600 fins

Fly kick parts done as UW Atlantis with 3 - 4 breaths per 50

Lactate conditioning is not activity selective I find. For instance I swam just twice past 2 months, but my legs didn’t mind at all 1.3k of straight kicking, even after pushing a few of them. I have been working LP on dryland at least 2x wk which consists of 30s max efforts (peaking to 800 watts rogue / 1100 watts assault) on the airbike followed by 60-90s woodland curve 6-9mph, then remounting airbike 90 - 120s active rest.

4 x
100 free
200 IM kick

Right shoulder about 70% way to full recovery and whatever was damaged appears surgically fixed. Hand still aches and tingling -probably axial nerve pressure which may improve with regain in strength.

Left shoulder I plan on addressing early next year. MR with contrast report highlights: “circumferential tear of labrum with displaced fragments into axillary recess along inferior and posterior inferior labrum”, “biceps anchor and superior labrum are nearly completely denuded”, “glenoid thickening”, and “Hill-Sachs impaction fracture” among others. Whatever that means, it doesn’t sound normal. On a good note, my rotator cuff group like the right side, is good. I am looking forward to having this worked on. I’ve been swimming with this train-wreck in my arm since the day I learned proper swimming just over 10 years ago. This recent 2 month break from swimming jumping back in yesterday (like a reset) really exposed this limitation, which I learned to ignore out of necessity during years of stroke development. If this will be a successful outcome, I reckon I will have to redevelop stroke by scratch. I will continue to swim leading up to it

10 laps free with fins
4 laps back with fins
2 laps breast

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At physical therapy. Warm-up, stretches, then:
3 x 30 reps ea of abductions to side, fwd, and between no rest using 1lb db (270 reps).

PTA wasn’t watching and I was supposed to do 10 reps of 2 sets (PT was on vacation and I wanted to leave early to swim before thunder storms arrive)

1 x 10 each, on belly 1 lb db arm raises to front and side

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My Shoulder improves every day with range of motion, strength, and decrease in pain. However I have no idear how to judge if I am doing too much or too little. According to the doctor I shouldn’t be even trying to swim for another 2 months, but he is not a swimmer and does not understand I can be fairly gentle with my arm using fins and moderately passive strokes.

1:30 am nearby pool
2500 yds kick on sides with fins

assault air bike
5 x 030 on 4:00
briefly hit 11XX so arm getting stronger

weights and stretching doing what I can mostly light weight

pool
500 fr with surf fins 8:XX
300 of various other fins stuff

every day shoulder is better than before, but only just slightly. Really quite painful when I wake up. Stretching lightly in all ranges with both internal/external rotations.

My right arm still slightly over an inch smaller than other, wife calls it my deadpool arm lol

100 easy
300 fr with fins
500 one arm (non rehab arm) fr with fins
50 br
6 x 25 UW atlantis kick on 0:45 fins
10 x 25 UW atlantis kick on 1:00 fins
10 x 25 one arm fr on 1:00 fast

Drylands yesterday
Assault bike: 5 x 0:30 AFAP on 4:00 (easy with using right arm), hit 1015 watts
Leg press 1 x 270 x 25
Stretches
10 min kicking heavy bag

2 months since surgery (LHBT tenodesis, extensive posterior and inferior debridment, and chondroplasy), pain still there but finally letting off, range of movement and strength coming back - can finally push off wall with a quasi streamlined arm. It is difficult to tell if I am pushing too hard and aggravating healing. My PT says i can use weights next week at 10wks, but I’ve been doing that at 6 wks, albeit with 1-3 lb db. Good news for me though are signs that I will have promising results with this surgery, the “dead spot” I’ve had during power phase of stroke for 5 years seems to not exist anymore. I will never know if my aggressive approach to rehab gave me 120% or 80% than if I would have followed strict protocol. If I did anything else wrong with recovery, it would be not doing enough pendulum cycles as I am making up with painful stretches now, overdoing it (did active arm raises once at 2 wks), not resting enough. My right arm measures an entire inch smaller than my already skinny left arm

If schedule permits, might participate in a local meet late next month, NT for all events of course.

Aruba is around the corner, should be good to go to enjoy the ocean, no cliff jumping however. Plan on saving money and just stay at my in-laws home.


Going to gym later tonight

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