Workouts Index

Yearly Plan

File	Description
plan-2026	General plan for 2026: running + swimming
swim-progression-2026	Detailed swim plan towards 4km

File	Name	Tags	Description
swim-monday-technique	Monday: Technique	`#swim` `#55min` `#technique`	Catch-up + fist drill + 6×100m
swim-wednesday-speed	Wednesday: Speed	`#swim` `#55min` `#speed`	Fingertip + 6-3-6 + fast pace
swim-friday-volume	Friday: Volume	`#swim` `#55min` `#volume`	Fingertip + 6-3-6 + 8×100m

File	Name	Tags	Description
run-long-z2	Long run Z2	`#run` `#endurance` `#z2`	Long HR-based run

File	Name	Tags	Description
strength-day1	Day 1 (Tue) — gym	`#40min` `#rehab` `#gym`	Calves + posterior chain + glutes (gym)
strength-day2	Day 2 (Thu) — home	`#35min` `#rehab` `#light` `#home`	Feet + balance + core (home)
shinsplints-breaks	Shins: during breaks	`#5min` `#rehab` `#shinsplints`	Self-massage + feet, 2-3 times/day
rehab-shinsplints-day	Shins: Sunday	`#20min` `#rehab` `#shinsplints` `#home`	Full rehab per Davydov's program