MRI results and cross training week #2

Tuesday morning I had an MRI of my right knee and spoke with my orthopedic surgeon about the results the following morning. I have an oblique tear in the non-vascular (white zone) section of my right meniscus. We decided that given the tear will not heal on its own and it causes so much pain that I will be best served by having a meniscectomy. The procedure is scheduled for July 30th. The care that I have received thus far has been phenomenal so I am confident that the procedure will be a success. If recovery goes well I will be running again by October.

Image downloaded from http://www.webmd.com/pain-management/knee-pain/meniscus-tears 

Meanwhile I have continued my cross training in the pool. I am still really enjoying the training plan, so not being able to run has been bearable. For the aquajogging sessions I clip my ipod to a baseball cap for some tunes (idea from running buddy Christa Iammarino) and I purchased a waterproof mp3 player for longer swims. The FINIS product must be one of the greatest items EVER! I have been using it for a week and love it. No earplugs people...this little gem transmits the sound through your cheekbone.

My training week looked like this:
Monday - 54 minutes aquajog with warm up, 3 sets of 5 x 1:30 hard, :30 easy, 2:00 easy between sets, cool down; 3,000 yd swim (300 warmup before aquajog,(Aquajog), 300 pull, 400 kick, 300 pull, 4x200 on 4:00 (3:30 down to 3:19), 100 back drill,100 back swim, 6x25 back hard on :45, 350 paddles/buoy, 200 cool down)

Tuesday - 60 minutes aquajog with warm up, 3 sets of 4 x 2:30 with :30 easy, 2:00 easy between sets, cool down; 2000 yds easy swim (500 easy warmup, 400 kick, 300 pull, 200 free build, 5 x 100 free, 100 back cooldown)

Wednesday - 50 minute continuous swim (2800 yds.)

Thursday - 45 minutes of strength and stretch

Friday - 64 minutes aquajog (3 sets of 1:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 1:00 hard, 2 minutes recovery between sets); 3100 yds swim (250 free, 5x100 on 2:00, 250 recovery, 50 kick, 200 free, 4x100 on 2:00, 200 free recovery, 50 kick, 150 free, 3x100 on 2:00, 150 free recovery, 50 kick, 100 free, 2x100 on 2:00, 100 free recovery, 50 kick, 100 back cool down)

Saturday - 56 minutes aquajog (warm up, 4 x 5:00 hard with 1:00 easy between, 6 x :45 sec very hard with 1:15 easy between, cool down); 2000 yds (400 bouy, 400 kick, 300 paddle/buoy, 300 kick, 200 paddle/buoy, 200 kick, 200 paddle/buoy)

Sunday - stretch focus

The days that I am in the pool, I am working out for 2+ hours so I have started bringing nutrition with me. The best stuff has been Hammer Gel and Heed during the workout and Recoverite afterwards.

Another week down!

What is your favorite pool workout?