Cross training week #5

This was my first week after the meniscectomy that I could really get after it in training. My knee continues to improve each day. I note each tiny advance...I can bend my knee a bit more, I can push off of the wall harder, etc. I spent the week working back into aqua jogging, swimming, and research.

My training week look like this:
MONDAY
40:00 AJ w/ 2 sets of 5x1:30 hard, :30 easy and 2:00 between sets;
Swimming:
400 pull
150 kick
400 pull/paddles
50 kick
50 swim
400 pull
50 kick
Total: 1500 yds

TUESDAY
40:00 AJ w/ 2 sets of 4 x 2:30 hard, :30 easy and 2:00 between sets
Swimming:
WARM UP
200 swim
100 kick

MAIN SET
3x200 build
1x300
1x200 75% effort
2x200 neg split
1x200
1x200 85%
1x200 DPS
1x100
1x200 100%

COOL DOWN
100 back

WEDNESDAY
45:00 swim (2600 yds)

THURSDAY
WARM UP
200
4x50 drill, swim
4x25 build

MAIN SET
100 moderate pace
200 fins/paddles
300 (50easy/50hard, repeat)
400 form
300 (50easy/50hard, repeat)
200 fins/paddles
100 @1:45

COOL DOWN
100 easy
Total: 3000 yds.

FRIDAY
66:00 AJ w/ 3 sets 1:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, back down
Swimming:
500 fins
400 kick medley w/ fins
300 pull with paddles
200 descending
5x100 on 2:00 (1:35-1:40)
4x25 sprint
8x50 drill
100 easy
Total: 2500 yds

SATURDAY
52:00 AJ w/ 4 x 5:00 hard, 1:00 easy between; 6 x :45 sprint with :45 easy

SUNDAY
100 easy
200 75 easy/25 hard x 2
300 paddles
400 50 easy/50 hard x 4
500 fins/paddles
400 100 hard/100 easy x 2
300 bilateral breathing
200 25 easy/75 hard x 2
100 for time
100 easy
Total 3062 yds (done in metered pool)

TOTALS:
AJ: 198 minutes
Swimming: 15,462 yds

On Friday I had my last post-surgical appointment. Dr. Moore said that he had seen few cases with less swelling one week after procedure. I told him that I though aqua jogging was really helping. Anyone getting a similar procedure should consider the aqua jogging program that I have detailed. It is from my coach Tom Clifford who adopted it from Layne Schwier, UNCW coach.

I am feeling the heat of a research deadline as well. Yana Rodgers and I are nearing the conclusion of our report for the ADB.

I did venture out in public this week as well, after watching two full seasons of "House of Cards."

Keep training,