I’ve been able to finally train somewhat consistently again in recent months. Primarily focusing on the freestyle for the triathlon. I’ve been able to stick to some form of activity and movement recently and this one actually focuses on my goal of a tri. So with swimming and biking in the mix now, we just have to heal up, and we will be ready to go!

I’m keeping this post short and sweet since, I don’t want to jinx anything here, but things are looking promising! Check out the plans below for my current cycle that should take me through end of January or middle of February barring any setbacks.

Right now between all movements they should be roughly 3-4 days per week. Alternating between days and activities.

Sample Schedule

Activity	Sun	Mon	Tues	Wed	Thurs	Fri	Sat
Swim		X		X		X
Bike	X				X		X
Lift	X			X			X
Elliptical	X				X	X
Core		X			X		X
Rehab		X		X			X

Training Resources

Swimming Program

The swimming training plan is https://www.triathlete.com/training/a-4-week-training-plan-to-help-you-swim-better-and-faster/.

I have to say before I was able to even follow a plan, give yourself about a month or two in the water learning how to swim freestyle and get comfortable with it. If you don’t this program will get to hard for you quickly. This plan will not encompass the entire 6-8 week cycle, and I’ll update this post again with the additional plan that I add into the program.

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2/12/2025 – As I promised myself that I would come back here and update this post with some other swim training resource once I completed the prior. The next up is a 7 week program by the Outdoor Swimming Society. It’s 7 weeks which is perfect in case of any rough days where you miss, or life gets in the way for 8 weeks. It’s a couch to 5k program that is largely themed around time based workouts instead of distances.

Lifting Program

The program this time around is less explosive, and focusing more on just cutting a little bit of weight and building some consistency again with a swimming program now. The lifts are simple

Doug 6 Day Cut – https://www.muscleandstrength.com/workouts/26-doug–s-6-day-cutting-routine.html

Update – 2/20

So I am a broken record… Unable to follow much a plan to completion or throughout the days here we going to modify a few things here

• All pool workouts are going involve the pull buoy or a buoy in some capacity. This will elimante any plantar flexion and give my calf a rest
• We are staying away from even the peloton. The cycle bicycle puts a lot of extra stretching on the tendon that I can do without.
• For lifts, we need to keep it simple. To accomplish this, it’s all about high reps and limited exercises. I stumbled upon GVT so I am going to move lift days to only 3 or 4 days, that are going to be simple but provide a ton of growth. There is a simple plan that I might follow for the next month or so here – https://shop.bodybuilding.com/blogs/training/german-volume-training-plans-the-10-sets-method?srsltid=AfmBOoo_s23KtLqo9DhqI0gJpnfQRtS-TQSF6-5gRiQYXNPNALrYWLU5. Given that I have nothing on the schedule and we are just trying to build and keep strength this should be fine.
• Additionally, we are staying away from any extra walking if necessary. Really limiting steps and everything else.

Currently this injury is affecting daily activities in life. So it’s time to put the fire aside and focus for the next 4 months to get back by this summer.

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