more swimming...

Warmup:

500 yards of drills

100s of catch, drag, fist, shark & hesitate

100 yds @ 70 effort 1.48

2 x 100 @ 75 effort 1.45 1. 43

3 x 100 @ 80 effort 1.42 1. 38 1.39

4 x 100 @ 90 effort 1.41 1.43 1.42 1.42

5 x 100 @ all out effort 1.40 1.40 1.40 1.40 1.40

All on 20 seconds rest.

Cooldown – Same as warmup

I did a bad job at pacing out these efforts based on the time. My left shoulder was weird again. I think it is just overworked from all of the swimming and upper body lifting this week.

Cf

Started doing some more upper body lifting but I felt more taxed on these lifts than I should have so I switched to ab work.

Shoulder press –  dumbbells – 20 lbs x 10

Chair Dips x 10

Shoulder press –  dumbbells – 30 lbs x 10

Chair Dips x 10

Shoulder press –  dumbbells – 40 lbs x 10

Chair Dips x 10

Hollow Rocks  - 3 rounds of 1 minute on 1 minute off! The Torture!

5 Sets of 20 kickups on 1 minute rest

5 sets of 10 hanging leg lifts

5 sets of 10 grounded leg lifts                    

I’ll ice the shoulder down later (in addition to the knee) and try to totally give it a rest day tomorrow and hopefully that will get it relaxed.