Wednesday

Legs are a lot better but still a little sore.  Left elbow still hurts a little.

Wednesdays are my easy day, opted for a long pool day versus rucking, since I rucked last week.

Got to the gym about 1:45.

Since I knew I would be rowing in my workouts, I warmed up 5:00 on the elliptical, then stretched for 10:00.  I remembered that I wanted to foam roll, but an older guy took the only foam roller so that he could use it the wrong way.  Ah well.

First:
1km rowing sprint, 10/10 resistance, for time.  Hadn't ever rowed a 1km for time before so this was a bit of a trial and error workout.  Tried to keep it around a 1:50/500m pace then picked it up for the last 250m.  That was maybe a bit too far from the end to pick it up, but ah well.  Finished in 3:36.6.  Didn't almost fall off the rower like I do after the 500m sprints, but it was still tough.

Second:
1min planks for the front and both sides.

Third:
My ankle/knee/hip mobility exercises.

Fourth:
Another 1km sprint on the rower, 10/10 resistance, for time.  Tried to hold the pace under 1:50/500m, but it was a struggle.  Waited until there was 150m remaining before I picked it up.  Bit more manageable but finished a little slower than before with a 3:39.1.

Fifth:
More 1min planks for front and both sides.

Sixth:
Changed and jumped into the pool.  Stretched first then set the timer and treaded water for 45min.  It was difficult for the first 25 minutes because I had to share a lane with a woman swimming laps.  And while she was a very good swimmer, she seemed to enjoy doing several big kicks as she went by me.  So every 20 seconds or so I would get 2 or 3 face fulls of water from her "wake."  Thanks lady.