Schedule
Week
| Day | Workout | Link | + Daily rehab |
|---|---|---|---|
| Mon | Swim: Technique (am) + Bike Z2 (pm) | swim-monday-technique | shin splints 2-3x |
| Tue | Run + Strength (gym) | strength-day1 | shin splints 2-3x |
| Wed | Swim: Speed (am) + Bike Z2 (pm) | swim-wednesday-speed | shin splints 2-3x |
| Thu | Easy run + Strength (home) | strength-day2 | shin splints 2-3x |
| Fri | Swim: Volume (am) + Bike Z2 (pm) | swim-friday-volume | shin splints 2-3x |
| Sat | Long run | run-long-z2 | shin splints 2-3x |
| Sun | Rehab: shin splints | rehab-shinsplints-day | shin splints 2-3x |
Daily: shin splints rehab (2-3x/day, 5 min)
- Calf self-massage — 2 min
- Toe raises against wall — 10 reps
- Foot and big toe massage — 1-2 min
- Splay stance balance — 10+10 sec