Tuesday felt pretty good. Late in the afternoon, I hopped on the spin bike to warm up a bit before a bit of work on my rotator cuff and a lot of stretching.
I spun for 10 minutes and threw in 3x30" pickups--pretty intense, but not so much that I had to mash the pedals. After that, I grabbed some tubing and did a bunch of quick RC work on both shoulders, probably about 100-120 reps on each side. Then I did about 15 minutes of dynamic lower body stretching. Lunges focused on hip flexors and quads, side lunges focused on adductors and hamstrings, front walking hamstring stretch, dynamic calf stretch on an incline, etc.
At about 7, Christine came in and joined me for my last LE strength/hypertrophy session.
warmup: 1' pushing on treadmill, lunging, 2x10 bridges
6x8 (each) SL squat w/ 25#
6x10 leg raise
6x8 bar squat w/ 105#
3x10 GH abs
3x10 ab-bench punch-ups
That's the third and last time I'll do that workout for offseason strengthening. I felt pretty good about it; there was obvious improvement in that it felt much easier, I could do a lot more weight, and I haven't been very sore at all today. Next gym phase--power development.
Today (Wednesday) I swam in the afternoon. Gotta say...I've done better. I felt kinda crappy out there today--a little more out of breath than usual, and a little sloppier. I think I've got a little relaxin in my system right now, so that could be effecting things. Also, last night's strength session may be hitting me in ways that aren't too obvious to me. Anyway, instead of doing between 2500 and 3000m as I'd planned, I ended up limping along to only 2000m. 200m warmup, 200m drills, 3x500 with 1-2 minute rests, and 100m cool down. The upside? It's crazy cold out, which means the pool is deserted. It's all the same to me--the pool is heated to 80 degrees, so once I'm in it feels just fine!
Christine is supposed to come by again this evening at 6, for a spin session. Not sure what to focus on--if it should just be pure cadence at low effort, or if I should throw in a drill or two. I'll have to think on it.