Last night I did the first real practice I have done since I returned to the water. By that I mean that the coach told me what to do, and I did it--instead of just swimming back and forth as best I could.
When I first came back to swimming, I did everything with long fins. Now I am doing almost everything with short fins. Butterfly is still very squirrelly, but the other three strokes I can do pretty well. Pain is light, as opposed to pretty strong when I first came back. And strokes and turns are starting to feel more normal again, although I know there is still some imbalance between my left and right sides.
I'll celebrate this progress by reporting in detail last night's workout. To those of you swimming regularly, it won't look like much, but to me it was a great victory.
Everything is LCM:
Warm-up: 1000 (200 swim, 200 swim, 200 kick, 200 kick, 200 drill) [short fins]
Kick set: 6 x 100 kick (50 easy, 25 build, 25 fast) [2 with long fins, 2 with short fins, 2 with no fins]
Recovery: 200 easy [short fins]
Swim/drill set: 8 x 50 (alternating swim-kick-swim by thirds of a length) [short fins]
Cool-down: 100 easy + stretching and therapy motions