Short version is more running, less swimming (but with more focus). I'm building up the running, which means the swimming gets cut back. Which I'm happy with - swimming is fun, but there's no doubt that running is my preference. I'm not experiencing any pain when I'm running, but a fair amount of stiffness and weakness in that hamstring, and I really have to concentrate on using the muscle correctly when I run. Which is what rehab is all about.
For the running build-up/return, I'm going with 1-2 days "on" then a day "off". The "on" days are 45 minutes of combined running/arc-trainer, with 30 minutes of arc-trainer on the "off" days. Next week, the 45 minutes will be upped to 60 minutes.
As for swiming, I've been reading up more on technique, and practicing that along with intervals. This is all familiar to me - horseback riding is also very technique based, so there's some mental similarity.
Of course, the details of each sport are exactly opposite. For example, the most basic tenet of riding is"eyes up/heels down," while in swimming, I need to be consistently looking down, with my feet pointed. My toes were supposed to be pointed out at a 45 degree angle in riding, in swimming I try to pigeon-toe. There's butt clenching in swimming (I guess the polite term is "glute engagement during kicking") - clenching your butt on a very sensitive/hot horse can get you dumped.
But despite those differences, one armed drills make me strangely nostalgic for all the time spent trotting without stirrups as a kid.
Dailies
Monday: In the morning, injury prevention/rehab work and some walking. Foam rolling at night.
Tuesday: In the morning, injury prevention/rehab work, 4 miles very easy outside (9:05 pace) and then 2500 yards of swimming, including 1000 yards straight (18:37.96, split as 9:26.06/9:11.90), followed by 5x100yards on 2:00, split as 1:46.03, 1:44.66, 1:42.56, 1:42.71, 1:40.31. Foam rolling at night.
Wednesday: In the morning, injury prevention/rehab work, 3 miles running (8:20 pace), 20 minutes on the arc-trainer, and 2000 yards swimming. Foam rolling at night.
Thursday: In the morning, injury prevention/rehab work, 30 minutes on the arc-trainer and then 3000 yards of swimming, including 5x200 yards on 4:00 (splits were 3:31.75, 3:33.97, 3:32.80, 3:27.87, 3:29.62). Foam rolling at night.
Friday: In the morning, injury prevention/rehab work, 4 miles easy outside (8:32 pace), 10 minutes on the arc-trainer, 1000 yards of swimming. Foam rolling at night.
Saturday: In the morning, injury prevention/rehab work, 5 miles outside (8:22 pace) and 2000 yards swimming. Foam rolling at night.
Sunday: In the morning, injury prevention/rehab work, 4500 yards swimming - including 1000 yards straight (18:32, split as 9:16/9:16), 5x100 on 2:00 (1:49.49, 1:48.37, 1:48.80, 1:47.05, 1:44.26), and 6x50 on 1:00 (47.42, 51.45, 53.57, 53.38, 52.41, 51.90 - I'm sure the first was a mistake). Then did 30 minutes on the arc-trainer. Foam rolled at night.
Great to hear you are getting back into it! I was thrilled to see you on the track after the workout a few weeks back.
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