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200 free-100 kick-200 pull
4 x 25 burst and cruise

3x
- 200 pull on 3:30
- 4 x 50 swim on 1:00
- 4 x 25 on :30
- Master's minute

4 x 50 on 1:10 Fast walls
200 loosen and out
[Masters/Rec/2400 yds/55 min]
===========================
Fun set that knocks out 500 repeats. I generally would do 250s pull but with the meet on Sunday I just went as written.

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

SCY ****HAPPY 4TH of JULY****

Warm up
2 x 150 2:30
4 x 75 1:30 stroke/IM
4 x 75 1:45 kick
3 x 100 1:30

Sprint stroke set
4x
1 x 25 :40
1 x 50 1:10
1 x 75 1:30
1 x 100 2:00
[RD1 fly, 100 sprint, RD2 back, 75 sprint, RD3 brst, 50 sprint, RD4 choice, 25 sprint]
[All other swims mod w/perfect stroke]

Freestyle set
4 x 100 1:30 last 25 fast
4 x 75 1:10 desc 1-4
4 x 100 1:20 neg split
4 x 75 1:00 all strong

Sprint freestyle set
4x
1 x 25 :30
1 x 50 1:00
1 x 75 1:15
1 x 100 1:45
[RD1 100 sprint, RD2 75 sprint, RD3 50 sprint, RD4 25 sprint]
[All other swims mod w/perfect stroke]

Warm down
4 x 50 1:00

Total: 4800

Tuesday, 7/3/2018, CrossFit Workout

Warmup - 3x(200m row, 5 pushup, 10 PVC thruster, 15 situp), stretching, PCV clean and jerk drills

Strength - A) Clean & Jerk 2(1+1) - 135, 155, 175, 195, 205, 215, 225
//Man, my legs have gotten weak. Standing up the cleans was the toughest part - I did 255 for a double a year and a half ago.

B) Ring Pushups - 3x15 - feet elevated on box

Conditioning - EMOM 16
1- Left arm DB Thruster 45#/12
2- 12 cal row
3- Right arm DB Thruster 45#/12
4- 10 30" box jump