Another Two Weeks - Swim (0.5 miles) + Gym (+ RHS ab strain, again!)

Yup, it's been another couple of weeks of Tuesday swimming 32 lengths (0.5 miles) and Friday gym sessions. I tried to finished off the year with a flourish today at the gym and managed to re-injure my right abdominal muscle. To say I am annoyed is an understatement! After 3+ years of trying to manage and strength that injury, I am infuriated that I've aggravated it again. Anyway, today's gym set:

• 10 mins exercise bike (difficulty level 8)
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then quad stretches
• Glute bridges 10kg dumbbell across hips 10 reps, 10 sec hold. 
• Right Hip adduction and extension using cable weights 6kg 2 x 10 reps, 8kg 2 x 10 reps
• 10 single leg glute bridges (each leg), 5 sec hold each. 
• Press ups-plus (at 45 deg angle) 2 x 10 reps. 
• Press-ups on floor (knees on floor) 2 x 10 reps
• Seated rows 10 kg 10 reps; 12 kg 2x10 reps; vertical flies 4kg 2 x 10 reps.
• Wobble board 4 mins (2 squats)
• Chest fly with cable weights 4kg 3 x 10 reps.
• Trunk twist using cable weights 4kg 5reps; 6kg 5 reps; 8kg 2x10 reps (i.e. upped weight and pulled right ab muscle...again! Grrrr!)
• Combo exercise, pulling cable weight from floor, across body, stretching up to other side 8kg, 2x10 reps.(weight increase from 6kg)
• Tricep extensions using cable/rope 8kg 2x10 reps.
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3kg 2 x 10 reps
• Lying on the floor, starting with elbows by my side, arms bent 90 degs, then pushing weight upwards against gravity, straightening the arm (modified front raise) 5kg 3 x 10 reps(weight increase)
• Plank 1 min hold 
• Crunches 2 x 10 reps
• Stretching: hips/lower back, hamstrings and chest/pecs/lats.

My shoulders do seem to be strengthening quicker now that I'm swimming as well. I just hope the 10 days off over Christmas will mean the right ab muscle heals up properly.

Still taking paracetamol at night after swimming for right butt (pudendal nerve?) pain.

My left shoulder was pretty aggravated after last Friday's gym session but seems a lot more settled this week. I think the difference is that I resisted the temptation to try a length of front crawl at the pool this week. I know the range of motion of the left shoulder is not good enough for it but it's a stroke I'd really like to do. Anyway, this week I made sure I stuck to breast stroke and back stroke. It's helped (unsuprisingly!).