@gabewise
tldr: fractured my metatarsal running an ultra in August and have been nursing it since. felt a little off after cycling/yoga on tues/wed of this week so swapped today's cycling with a swim 🥂
re-ran yesterday's workout and solidified rep ranges
stretch
swim until booted from pool (~35min):
200yds of drills (fist, finger tip drag, bilateral breathing, kick)
2 x 400yd free
1 x 200yd free
swim strength workout b:
lat pulldown (3 x 8 @ 70lbs)
seated cable rows (3 x 8 @ 75lbs)
overhead press machine (3 x 8 at 25lbs each)
bench dips (3 x 10 @ 135deg)
band external rotations (3 x 5 ea side)
abbreviated core stability workout
glute bridge resistance band (2 x 60sec)
leg raises (30 ea side)
fluter kicks (60 sec)
tom Daley's (4 x 30 sec)
v sits (2 x 10 reps)
ab wheels (2 x 10 reps)
esgetit
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