About 300yd of warmup drills, 600ish yds of freestyle, and another 400ish or so of more drills and sidestroke technique
9 AM
cross training (lift) 50:00 [4]
1. Bench Press. Build to heavy 3 reps, 2-3 min rest. Built to 125#. 2. Military Press. Same drill as above. Built to 85#. 3a. 4x5 Weighted Pullups, 20# 3b. 4x15 Cable Crunch, 50#
2 x 2000m at around tempo run pace (~2:10/500m), 2:30 rest First time: 9:02, avg around 2:15 because of frequent adjustments on resistance Second: 8:49, negative split with strong finish
1. 3x5 Bench Press @ 80% 1RM (105-110#), 2 min rest 2a. 5x5 Military Press @ 70% 1RM (70-75#), 60s rest 2b. 5x5 1-arm DB Row (55#), 60s rest 3. 8 EMOM Max time dead hang from pullup bar
10 min warmup then 3 rounds of 5 x 60s sprint, 60s rest 2 min rest between rounds
1 PM
Note
Results of X-rays and PT consultation: definite sign of a stress reaction, so no high-impact activity for the next 2 weeks. After that 2 weeks, I'll slowly ease back into running, but I definitely won't be running at Hickory Run or Pond Mtn. Getting an MRI sometime next week, so that should tell us a bit more about what's going on.
5 PM
cross training (core) 15:00 [3]
Lots of abs in between doing homework and yoga while waiting for the team to get back in.