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  1. Friday 7/13/18

    PM LCM w/ Trip @ LRRC "Friday Fly Day"

    600 swim w/ 4/6/2 turns

    8x200 @ 3:10
    4 pull w/ SP + SNKL
    4 swim add-on FL to front w/ fins (1:06/1:08 for a 2:14 on the 200 FL)

    8x100 @ 1:40
    4 pull w/ SP + SNKL
    4 swim add-on FL to back w/ fins (1:01 on the 100 FL)

    100 EZ

    Total: 3100

    **I did the same sets as Trip, but he was doing FR. I chose to do the 200s/100s pull and FL w/ fins
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    Swim Workouts
  2. 7|13|18 25.9 yd pool

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


    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



    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.
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