It's not going to be as interesting as Ande's but I realized when I was powerlifting 10 years ago that this is the best way for me to track and evaluate my progress so here it is.
OK, back in the pool finally.
29 Nov 2007
Shoulder started at about a 6.5-7 on a scale to 10.
SCM with team
500 w/u (shoulder 6)
75x6 IM on 1:30 (shoulder 7)
50x4 Stroke on 1:00 (Back) (shoulder 8)
25x2 Free easy on :30
25x2 sprint kick on :30
25x2 Free Sprint on :30 (shoulder 8)
100 Pull, 100 Kick
50x12
1-3 Fly on 1:05 - right arm went to about a 4 so last 2 were 1 armed fly.
4-6 Back on 1:00
7-9 *** on 1:10 - sat out one due to laughing/sucking water.
10-12 Free on 1:00
25x10 Free on :30
25x8 Stroke on :30 - *** so it worked out to be about 3-4 seconds rest between reps. Only did 6 reps, sat out the first 2.
25x6 Free on :30 - Worked on 1 breathing each
25x4 Stroke on :30 - IM order
25x2 Free AFAP - did both in about 13.5 or so.
100 free EZ (i.e. steerage )
2850m
Got home, iced shoulder 3 cycles 15 min per cycle. PLus my wonderful wife went above the call of duty and gave my shoulder a very nice massage.
Paul
OK, back in the pool finally.
29 Nov 2007
Shoulder started at about a 6.5-7 on a scale to 10.
SCM with team
500 w/u (shoulder 6)
75x6 IM on 1:30 (shoulder 7)
50x4 Stroke on 1:00 (Back) (shoulder 8)
25x2 Free easy on :30
25x2 sprint kick on :30
25x2 Free Sprint on :30 (shoulder 8)
100 Pull, 100 Kick
50x12
1-3 Fly on 1:05 - right arm went to about a 4 so last 2 were 1 armed fly.
4-6 Back on 1:00
7-9 *** on 1:10 - sat out one due to laughing/sucking water.
10-12 Free on 1:00
25x10 Free on :30
25x8 Stroke on :30 - *** so it worked out to be about 3-4 seconds rest between reps. Only did 6 reps, sat out the first 2.
25x6 Free on :30 - Worked on 1 breathing each
25x4 Stroke on :30 - IM order
25x2 Free AFAP - did both in about 13.5 or so.
100 free EZ (i.e. steerage )
2850m
Got home, iced shoulder 3 cycles 15 min per cycle. PLus my wonderful wife went above the call of duty and gave my shoulder a very nice massage.
Paul
