Actually sprung out of bed this morning. Lots of snow to deal with but i got to the gym without incident. More than i can say for some people i saw at 5 am.
Knee felt swollen and stiff but a little Blue heat and a wrap and it loosened up a little.
Morning Session
Treadmill Max Incl /6 min /Lvl 3.7-4.6
Run /Walk 4 x R/W (1 min Ea)
Prowler Sprints 3 x 80 m x 50 lbs
Head Harness 1 x 20 x 35 lbs (dropped the weight and did more immediately)
1 x 15 x 25 lbs
Treadmill i was short on time and feeling impatient to be honest. The Run felt better i have cut my pace a touch (220 m x 1 min 5 sec instead of 55 sec) but holding my stride and i seem to feel better running with my knee. It is coming along daily and i can feel it. One Inch at a time i will take it, because they add up.
The Prowler i switched up a little. After ever 80 m sprint i took a 2 min rest which included walking the Prowler back to the line. For the last one a friend of mine jumped on so instead of 50 lbs for the walk back it was just over 200 lbs. Including the 2 min Head Harness work that was the morning.
Flutter Kicks w/ Board 5 min (non stop)
Front Crawl 12 min (swim 2 lengths /rest 1 min)
Deep End Water Running 6 min (non stop)
Shallow End Sprints 7 min (minimal rest)
Jump Squats 6 x 1 rep, 5 x 3 reps (fast triples)
Jumping switching Lunges 3 x 6 reps (fast switching)
The Deep end water running really worked the swelling out of my knee. I think it is the ROM i get doing it seems to stretch and move the knee more freely than on the bike. The Jump Squats felt really explosive to today. With the Singles i went for maximum height. I worry less and less about landing, it is becoming autonomic again. The triples were extremely fast and probably as high as the singles. Felt really good after today's pool session.
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