Fitness Week — Surf & wedding prep — shoulder reset phase (Sep 23 - Oct 9)

Wed Aug 5 – Sat Oct 31
Repeating weekly template held through early August-September (swim Mon/Wed/Fri, yoga+climb Tue, surf resistance Thu, optional Sat, rest Sun). Wedding week (Sep 14-20) ran light. Starting Sep 23, per massage therapist findings, swim days become combined shoulder-rehab + swim sessions (deck prehab before, reduced swim volume, ice after if sore), and Thursday's surf resistance drops paddle-sim/overhead pressing for horizontal pulling (rows, face pulls, prone Y raises). Climbing consolidates to Tuesday only (1x/week cap while the shoulder settles). Bike commute is the standing transportation plan: bike to work/gym Tue and Thu (~20 min each way, morning and ~5:00-5:20pm), bike to the gym on Mon/Wed/Fri swim days. Checkpoint Oct 7: if the trigger point is less tender and pain shows up later in sessions, add 200m freestyle back; if unchanged, get a physio to test the shoulder directly. Stop early if pain wakes you at night, shows up at rest, or range decreases. Honeymoon travel Oct 10-31: no structured days.
Climb
Run
Swim
Strength
Yoga
Bike
Commute (bonus)
Rest
Wed8/5
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Thu8/6
Surf Resistance
Band external rotation — 3 x 15/side
Prone Y-T-W raises — 3 x 10 each
Seated cable row — 3 x 12
Face pulls — 3 x 15
Plank shoulder taps — 3 x 20
Pallof press — 3 x 12/side
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Fri8/7
Climb
gym session
Bike to gym (afternoon) — 20 min
Bike home — 20 min
Swim
X-Swim Surf Fitness session
Sat8/8
Surf Resistance (optional)
Band rotation — 2-3 x 15/side
Superman holds — 2-3 x 12
Side plank — 2-3 x 30s/side
Thoracic mobility flow — 5 min
Sun8/9
Rest
Full rest day.
Mon8/10
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Tue8/11
Yoga
Yoga — 60 min
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Climb
gym session
Wed8/12
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Thu8/13
Surf Resistance
Band external rotation — 3 x 15/side
Prone Y-T-W raises — 3 x 10 each
Seated cable row — 3 x 12
Face pulls — 3 x 15
Plank shoulder taps — 3 x 20
Pallof press — 3 x 12/side
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Fri8/14
Climb
gym session
Bike to gym (afternoon) — 20 min
Bike home — 20 min
Swim
X-Swim Surf Fitness session
Sat8/15
Surf Resistance (optional)
Band rotation — 2-3 x 15/side
Superman holds — 2-3 x 12
Side plank — 2-3 x 30s/side
Thoracic mobility flow — 5 min
Sun8/16
Rest
Full rest day.
Mon8/17
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Tue8/18
Yoga
Yoga — 60 min
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Climb
gym session
Wed8/19
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Thu8/20
Surf Resistance
Band external rotation — 3 x 15/side
Prone Y-T-W raises — 3 x 10 each
Seated cable row — 3 x 12
Face pulls — 3 x 15
Plank shoulder taps — 3 x 20
Pallof press — 3 x 12/side
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Fri8/21
Climb
gym session
Bike to gym (afternoon) — 20 min
Bike home — 20 min
Swim
X-Swim Surf Fitness session
Sat8/22
Surf Resistance (optional)
Band rotation — 2-3 x 15/side
Superman holds — 2-3 x 12
Side plank — 2-3 x 30s/side
Thoracic mobility flow — 5 min
Sun8/23
Rest
Full rest day.
Mon8/24
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Tue8/25
Yoga
Yoga — 60 min
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Climb
gym session
Wed8/26
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Thu8/27
Surf Resistance
Band external rotation — 3 x 15/side
Prone Y-T-W raises — 3 x 10 each
Seated cable row — 3 x 12
Face pulls — 3 x 15
Plank shoulder taps — 3 x 20
Pallof press — 3 x 12/side
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Fri8/28
Climb
gym session
Bike to gym (afternoon) — 20 min
Bike home — 20 min
Swim
X-Swim Surf Fitness session
Sat8/29
Surf Resistance (optional)
Band rotation — 2-3 x 15/side
Superman holds — 2-3 x 12
Side plank — 2-3 x 30s/side
Thoracic mobility flow — 5 min
Sun8/30
Rest
Full rest day.
Mon8/31
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Tue9/1
Yoga
Yoga — 60 min
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Climb
gym session
Wed9/2
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Evening (optional): Climb, gym session
Thu9/3
Surf Resistance
Band external rotation — 3 x 15/side
Prone Y-T-W raises — 3 x 10 each
Seated cable row — 3 x 12
Face pulls — 3 x 15
Plank shoulder taps — 3 x 20
Pallof press — 3 x 12/side
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Fri9/4
Climb
gym session
Bike to gym (afternoon) — 20 min
Bike home — 20 min
Swim
X-Swim Surf Fitness session
Sat9/5
Surf Resistance (optional)
Band rotation — 2-3 x 15/side
Superman holds — 2-3 x 12
Side plank — 2-3 x 30s/side
Thoracic mobility flow — 5 min
Sun9/6
Rest
Full rest day.
Mon9/7
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Tue9/8
Yoga
Yoga — 60 min
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Climb
gym session
Wed9/9
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Evening (optional): Climb, gym session
Thu9/10
Surf Resistance
Band external rotation — 3 x 15/side
Prone Y-T-W raises — 3 x 10 each
Seated cable row — 3 x 12
Face pulls — 3 x 15
Plank shoulder taps — 3 x 20
Pallof press — 3 x 12/side
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Fri9/11
Climb
gym session
Bike to gym (afternoon) — 20 min
Bike home — 20 min
Swim
X-Swim Surf Fitness session
Sat9/12
Surf Resistance (optional)
Band rotation — 2-3 x 15/side
Superman holds — 2-3 x 12
Side plank — 2-3 x 30s/side
Thoracic mobility flow — 5 min
Sun9/13
Rest
Full rest day.
Mon9/14
Swim (wedding Week)
X-Swim Surf Fitness session
Wedding week — ease up as needed, self-regulate intensity day to day
Bike to gym — 20 min
Bike home — 20 min
Tue9/15
Yoga
Yoga — 60 min
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Climb (wedding Week)
gym session, keep it light
Wed9/16
Swim (wedding Week)
X-Swim Surf Fitness session, ease off if feeling fatigued
Bike to gym — 20 min
Bike home — 20 min
Thu9/17
Surf Resistance (wedding Week)
Band external rotation — 2-3 x 15/side
Face pulls — 2-3 x 15
Side plank — 2-3 x 30s/side
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Fri9/18
Climb
gym session, easy routes only
Bike to gym (afternoon) — 20 min
Bike home — 20 min
Swim (wedding Week — Keep It Light)
easy continuous, short
Sat9/19
Wedding Day
Rest — enjoy the wedding!
Sun9/20
Rest
Full rest day.
Mon9/21
Swim
X-Swim Surf Fitness session
Bike to gym — 20 min
Bike home — 20 min
Tue9/22
Yoga
Yoga — 60 min
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)
Climb
gym session
Wed9/23
Shoulder Rehab
band pull-apart 2x15, band external rotation 2x12/side, wall slide 2x10
Bike to gym — 20 min
Heat 10-15 min (hot shower) before prehab
Land block: squats 3x15, sit-ups 3x15, plank 3x45s, push-ups 1x10
Bike home — 20 min
Ice 10-15 min after, only if sore (thin towel barrier)
Swim
200m easy free warmup, 450m free main set (bilateral breathing), 200m backstroke, 200m kick on back (arms at sides) — no paddles, no overhead kickboard
Bike to Gym
Thu9/24
Surf Hiit
Squat block: as the class prescribes, unchanged
Pull block: single-arm DB row 3x10/side (25-35lb to start, +5lb once 3x10 feels like 2-3 reps in reserve for 2 sessions running), face pull 3x15, prone Y raise 2x12 (no load, 2.5lb max)
Bike commute — 20 min
Bike to Work
00-5:20pm)
Fri9/25
Shoulder Rehab
band pull-apart 2x15, band external rotation 2x12/side, wall slide 2x10
Bike to gym — 20 min
Heat 10-15 min (hot shower) before prehab
Land block: squats 3x15, sit-ups 3x15, plank 3x45s, push-ups 1x10
Bike home — 20 min
Ice 10-15 min after, only if sore (thin towel barrier)
Swim
200m easy free warmup, 450m free main set (bilateral breathing), 200m backstroke, 200m kick on back (arms at sides) — no paddles, no overhead kickboard. If the shoulder's cranky, cut freestyle to 300m and add the difference to backstroke rather than skipping
Bike to Gym
Sat9/26
Wildcard
Run or bike freely — neither touches the shoulder
No climbing (cap is 1x/week, already used Tuesday)
Soft tissue work: lacrosse ball on infraspinatus/teres and trigger point, foam roller on lats and thoracic extension, 60-90s per spot
Sun9/27
Rest
Full rest day. Nothing that turns into a long ride.
Mon9/28
Shoulder Rehab
band pull-apart 2x15, band external rotation 2x12/side, wall slide 2x10
Bike to gym — 20 min
Heat 10-15 min before prehab
Land block: squats 3x15, sit-ups 3x15, plank 3x45s, push-ups 1x10
Bike home — 20 min
Ice 10-15 min after, only if sore
Swim
200m easy free warmup, 450m free main set, 200m backstroke, 200m kick on back — no paddles, no overhead kickboard
Bike to Gym
Tue9/29
Yoga
Yoga — 60 min (sub knees-down chaturanga if the class runs a lot of it)
Bike commute — 20 min
Climb
gym session
Bike to Work
00-5:20pm)
Wed9/30
Shoulder Rehab
band pull-apart 2x15, band external rotation 2x12/side, wall slide 2x10
Bike to gym — 20 min
Heat 10-15 min before prehab
Land block: squats 3x15, sit-ups 3x15, plank 3x45s, push-ups 1x10
Bike home — 20 min
Ice 10-15 min after, only if sore
Swim
200m easy free warmup, 450m free main set, 200m backstroke, 200m kick on back — no paddles, no overhead kickboard
Bike to Gym
Thu10/1
Surf Hiit
Squat block: as the class prescribes, unchanged
Pull block: single-arm DB row 3x10/side, face pull 3x15, prone Y raise 2x12 (no load, 2.5lb max)
Bike commute — 20 min
Bike to Work
00-5:20pm)
Fri10/2
Shoulder Rehab
band pull-apart 2x15, band external rotation 2x12/side, wall slide 2x10
Bike to gym — 20 min
Heat 10-15 min before prehab
Land block: squats 3x15, sit-ups 3x15, plank 3x45s, push-ups 1x10
Bike home — 20 min
Ice 10-15 min after, only if sore
Swim
200m easy free warmup, 450m free main set, 200m backstroke, 200m kick on back — no paddles, no overhead kickboard. Cut freestyle to 300m if sore, add difference to backstroke
Bike to Gym
Sat10/3
Wildcard
Run or bike freely
No climbing (cap 1x/week)
Soft tissue work: lacrosse ball, foam roller, 60-90s per spot
Sun10/4
Rest
Full rest day.
Mon10/5
Shoulder Rehab
band pull-apart 2x15, band external rotation 2x12/side, wall slide 2x10
Bike to gym — 20 min
Heat 10-15 min before prehab
Land block: squats 3x15, sit-ups 3x15, plank 3x45s, push-ups 1x10
Bike home — 20 min
Ice 10-15 min after, only if sore
Swim
200m easy free warmup, 450m free main set, 200m backstroke, 200m kick on back — no paddles, no overhead kickboard
Bike to Gym
Tue10/6
Yoga
Yoga — 60 min
Bike commute — 20 min
Climb
gym session
Bike to Work
00-5:20pm)
Wed10/7
Shoulder Rehab
band pull-apart 2x15, band external rotation 2x12/side, wall slide 2x10
Bike to gym — 20 min
Heat 10-15 min before prehab
Land block: squats 3x15, sit-ups 3x15, plank 3x45s, push-ups 1x10
Bike home — 20 min
Ice 10-15 min after, only if sore
Checkpoint: press the trigger point (levator/rhomboid/trap junction) and note whether pain shows up earlier or later in the session than four weeks ago. If better on both, add 200m freestyle back next week. If unchanged, book a physio to test scapular upward rotation and cuff strength directly.
Swim (checkpoint)
200m easy free warmup, 450m free main set, 200m backstroke, 200m kick on back — no paddles, no overhead kickboard
Bike to Gym
Thu10/8
Surf Hiit
Squat block: as the class prescribes, unchanged
Pull block: single-arm DB row 3x10/side, face pull 3x15, prone Y raise 2x12 (no load, 2.5lb max)
Bike commute — 20 min
Bike to Work
00-5:20pm)
Fri10/9
Shoulder Rehab
band pull-apart 2x15, band external rotation 2x12/side, wall slide 2x10
Bike to gym — 20 min
Heat 10-15 min before prehab
Land block: squats 3x15, sit-ups 3x15, plank 3x45s, push-ups 1x10
Bike home — 20 min
Ice 10-15 min after, only if sore
Swim
200m easy free warmup, 450m free main set, 200m backstroke, 200m kick on back — no paddles, no overhead kickboard
Bike to Gym
Repeating weekly template held through early August-September (swim Mon/Wed/Fri, yoga+climb Tue, surf resistance Thu, optional Sat, rest Sun). Wedding week (Sep 14-20) ran light. Starting Sep 23, per massage therapist findings, swim days become combined shoulder-rehab + swim sessions (deck prehab before, reduced swim volume, ice after if sore), and Thursday's surf resistance drops paddle-sim/overhead pressing for horizontal pulling (rows, face pulls, prone Y raises). Climbing consolidates to Tuesday only (1x/week cap while the shoulder settles). Bike commute is the standing transportation plan: bike to work/gym Tue and Thu (~20 min each way, morning and ~5:00-5:20pm), bike to the gym on Mon/Wed/Fri swim days. Checkpoint Oct 7: if the trigger point is less tender and pain shows up later in sessions, add 200m freestyle back; if unchanged, get a physio to test the shoulder directly. Stop early if pain wakes you at night, shows up at rest, or range decreases. Honeymoon travel Oct 10-31: no structured days.