Thursday to Saturday

Thursday - Swim lesson;  Since masters swim was cancelled this week I scheduled a swim lesson with Heather.  Here are her notes:

Goal:

Long arm on top of the water

Body position

Press down with chest

Drills:

Single switch (for body position - hand long and on top of water)

Catch up drill

Low stroke Count 

Here is video of catch up drill:

Thursday:  Physical therapy;  had session with Liam; she said basically the same thing that Tony said:  my knee soreness is a strain of the vertisuss muscle;  did some stretching exercises; 

Ran home from therapist:   28 minutes;  2.6 miles  knee was mildly sore, but not in a way that impeded running, at least at a slow pace;
Friday:  spin class w/ Heather - 60 minutes;

Saturday:  BRICK

Did 75 minutes in computrainer workout - Canadian Ironman;   avg watts: 175;  avg mph:  16.8; 

Ran outside:  31 minutes;  both vertissus muscles were sore, but I ran through it and they didn't get worse. The pain is very mild at least at the 9:30 to 10:00 pace that I was running at.  After workout I iced them and tool alleve.  They are not terribly sore.