**Training Plan 40K**

#### Prepare for your English Channel crossing in 8 months.

### Cycle 2 and Cycle 3

## Cycle 2 Practice Assignments

##### Note About Tempo TD

Based on your results from the previous cycle, and from discussion with your coach, you may stay with the same tempo TD as last cycle, or adjust TD slightly. Use this new TD for this entire cycle.

##### Week 7 Tempo

#### Total Distance

5 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Set tempo to Distance Tempo (TD), the tempo you are currently comfortable swimming long distance with.

In open water, for remainder of swim do 2 rounds of this cycle:

- 18 minutes at tempo TD
- 4 minutes at tempo TD – 0.03
- 4 minutes at tempo TD – 0.06

In the pool, for the remainder of the swim do 2 rounds of this cycle:

- 1000 at tempo TD
- 200 at tempo TD – 0.03
- 200 at tempo TD – 0.06

##### Week 8 Tempo

#### Total Distance

5 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Set tempo to Distance Tempo (TD), the tempo you are currently comfortable swimming long distance with.

In open water, for remainder of swim do 2 rounds of this cycle:

- 18 minutes at tempo TD
- 4 minutes at tempo TD – 0.03
- 4 minutes at tempo TD – 0.06

In the pool, for the remainder of the swim do 2 rounds of this cycle:

- 1000 at tempo TD
- 200 at tempo TD – 0.03
- 200 at tempo TD – 0.06

##### Week 9 Tempo

#### Total Distance

5 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Set tempo to Distance Tempo (TD), the tempo you are currently comfortable swimming long distance with.

In open water, for remainder of swim do 2 rounds of this cycle:

- 15 minutes at tempo TD
- 3 minutes at tempo TD – 0.03
- 3 minutes at tempo TD – 0.06

In the pool, for the remainder of the swim do 2 rounds of this cycle:

- 800 at tempo TD
- 150 at tempo TD – 0.03
- 150 at tempo TD – 0.06

##### Week 10 Tempo

#### Total Distance

5 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

In open water, for remainder of swim do 3 rounds of this cycle:

- 15 minutes at tempo TD
- 3 minutes at tempo TD – 0.03
- 3 minutes at tempo TD – 0.06

In the pool, for the remainder of the swim do 3 rounds of this cycle:

- 800 at tempo TD
- 150 at tempo TD – 0.03
- 150 at tempo TD – 0.06

##### Week 11 Tempo

#### Total Distance

5 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

In open water, for remainder of swim do 3 rounds of this cycle:

- 15 minutes at tempo TD
- 3 minutes at tempo TD – 0.03
- 3 minutes at tempo TD – 0.06

In the pool, for the remainder of the swim do 3 rounds of this cycle:

- 800 at tempo TD
- 150 at tempo TD – 0.03
- 150 at tempo TD – 0.06

##### Note About SPL N

Based on your results from the previous cycle, and from discussion with your coach, you may stay with the same SPL ‘N’ as last cycle, or lower N slightly. Use this new N for this entire cycle.

##### Week 7 SPL

#### Total Distance

5 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Set SPL N to the stroke count that you are currently comfortable holding for longer distance.

Effort level should be at RPE 2 or 3 at most.

In the pool, for the remainder of the swim do 6 rounds of this cycle:

- 6x 500, hold SPL N for every length
- Within each 500 swim 2x 50 at SPL N-1

##### Week 8 SPL

#### Total Distance

5 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Set SPL N to the stroke count that you are currently comfortable holding for longer distance.

Effort level should be at RPE 2 or 3 at most.

In the pool, for the remainder of the swim do 6 rounds of this cycle:

- 6x 500, hold SPL N for every length
- Within each 500 swim 2x 50 at SPL N-1

##### Week 9 SPL

#### Total Distance

5 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Set SPL N to the stroke count that you are currently comfortable holding for longer distance.

Effort level should be at RPE 2 or 3 at most.

In the pool, for the remainder of the swim do 6 rounds of this cycle:

- 6x 500, hold SPL N for every length
- Within each 500 swim 2x 50 at SPL N-1

##### Week 10 SPL

#### Total Distance

5 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Set SPL N to the stroke count that you are currently comfortable holding for longer distance.

Effort level should be at RPE 2 or 3 at most.

In the pool, for the remainder of the swim do 6 rounds of this cycle:

- 6x 500, hold SPL N for every length
- Within each 500 swim 3x 50 at SPL N-1

##### Week 11 SPL

#### Total Distance

5 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Set SPL N to the stroke count that you are currently comfortable holding for longer distance.

Effort level should be at RPE 2 or 3 at most.

In the pool, for the remainder of the swim do 6 rounds of this cycle:

- 6x 500, hold SPL N for every length
- Within each 500 swim 3x 50 at SPL N-1

##### Week 7 Power

#### Total Distance

5 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Power Bursts

Effort level should be at RPE 5.

In open water, do this cycle:

- Swim 14x 3 minute intervals
- At the start of each 3 minutes swim 12 strokes at your absolute highest power – 110%
- then swim the remainder at easy pace to fully recover, RPE 1-2

Then swim the remainder of the distance today at RPE 2-3 with your chosen focal points.

In the pool, do this cycle:

- Swim 14x 200 m intervals
- At the start of each 200 swim 12 strokes at your absolute highest power – 110%
- then swim the remainder at easy pace to fully recover, RPE 1-2

Then swim the remainder of the distance today at RPE 2-3 with your chosen focal points.

##### Week 8 Power

#### Total Distance

5 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Power Bursts

Effort level should be at RPE 5.

In open water, do this cycle:

- Swim 14x 3 minute intervals
- At the start of each 3 minutes swim 12 strokes at your absolute highest power – 110%
- then swim the remainder at easy pace to fully recover, RPE 1-2

Then swim the remainder of the distance today at RPE 2-3 with your chosen focal points.

In the pool, do this cycle:

- Swim 14x 200 m intervals
- At the start of each 200 swim 12 strokes at your absolute highest power – 110%
- then swim the remainder at easy pace to fully recover, RPE 1-2

Then swim the remainder of the distance today at RPE 2-3 with your chosen focal points.

##### Week 9 Power

#### Total Distance

5 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Power Bursts

Effort level should be at RPE 5.

In open water, do this cycle:

- Swim 14x 3 minute intervals
- At the start of each 3 minutes swim 12 strokes at your absolute highest power – 110%
- then swim the remainder at easy pace to fully recover, RPE 1-2

Then swim the remainder of the distance today at RPE 2-3 with your chosen focal points.

In the pool, do this cycle:

- Swim 14x 200 m intervals
- At the start of each 200 swim 12 strokes at your absolute highest power – 110%
- then swim the remainder at easy pace to fully recover, RPE 1-2

Then swim the remainder of the distance today at RPE 2-3 with your chosen focal points.

##### Week 10 Power

#### Total Distance

5 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Power Bursts

Effort level should be at RPE 5.

In open water, do this cycle:

- Swim 16x 3 minute intervals
- At the start of each 3 minutes swim 12 strokes at your absolute highest power – 110%
- then swim the remainder at easy pace to fully recover, RPE 1-2

Then swim the remainder of the distance today at RPE 2-3 with your chosen focal points.

In the pool, do this cycle:

- Swim 16x 200 m intervals
- At the start of each 200 swim 12 strokes at your absolute highest power – 110%
- then swim the remainder at easy pace to fully recover, RPE 1-2

Then swim the remainder of the distance today at RPE 2-3 with your chosen focal points.

##### Week 11 Power

#### Total Distance

5 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Power Bursts

Effort level should be at RPE 5.

In open water, do this cycle:

- Swim 16x 3 minute intervals
- At the start of each 3 minutes swim 12 strokes at your absolute highest power – 110%
- then swim the remainder at easy pace to fully recover, RPE 1-2

Then swim the remainder of the distance today at RPE 2-3 with your chosen focal points.

In the pool, do this cycle:

- Swim 16x 200 m intervals
- At the start of each 200 swim 12 strokes at your absolute highest power – 110%
- then swim the remainder at easy pace to fully recover, RPE 1-2

Then swim the remainder of the distance today at RPE 2-3 with your chosen focal points.

##### Note About Distance

Try to schedule these two distance practices on consecutive (back-to-back) days of the week. It is intended that you will not feel fully recovered for the second distance swim.

##### Week 7 Distance

#### Total Distance

Distance 1 = 7 km

Distance 2 = 8 km

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Swim continuously, with focal points chosen for this week.

Effort level should be at RPE 2.

In open water, swim with SPL N, by feel, check stroke length occasionally with your watch. In pool, swim with SPL N, by counting on one length every 100 m or so.

You may use a Tempo Trainer if you like, set to your tempo TD.

Every 15 minutes (without TT, or ignoring the BEEP) do 1x 100 strokes at a brisk pace, faster than TD.

##### Week 8 Distance

#### Total Distance

Distance 1 = 7 km

Distance 2 = 8 km

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Swim continuously, with focal points chosen for this week.

Effort level should be at RPE 2.

In open water, swim with SPL N, by feel, check stroke length occasionally with your watch. In pool, swim with SPL N, by counting on one length every 100 m or so.

You may use a Tempo Trainer if you like, set to your tempo TD.

Every 15 minutes (without TT, or ignoring the BEEP) do 1x 100 strokes at a brisk pace, faster than TD.

##### Week 9 Distance

#### Total Distance

Distance 1 = 8 km

Distance 2 = 8 km

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Swim continuously, with focal points chosen for this week.

Effort level should be at RPE 2.

In open water, swim with SPL N, by feel, check stroke length occasionally with your watch. In pool, swim with SPL N, by counting on one length every 100 m or so.

You may use a Tempo Trainer if you like, set to your tempo TD.

Every 15 minutes (without TT, or ignoring the BEEP) do 1x 100 strokes at a brisk pace, faster than TD.

##### Week 10 Distance

#### Total Distance

Distance 1 = 8 km

Distance 2 = 9 km

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Swim continuously, with focal points chosen for this week.

Effort level should be at RPE 2.

You may use a Tempo Trainer if you like, set to your tempo TD.

##### Week 11 Distance

#### Total Distance

Distance 1 = 8 km

Distance 2 = 9 km

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Swim continuously, with focal points chosen for this week.

Effort level should be at RPE 2.

You may use a Tempo Trainer if you like, set to your tempo TD.

##### Week 12 - Rest Week

This week is intended to give you some rest from the intense training you have been doing.

You may swim 2 or 3 times, but keep intensity low and swim for less than 2 hours. This would be a great time to do a Form Practice, with low physical intensity and high quality attention, to look for features of the stroke you may improve.

You are encouraged to do other activities like walking and hiking as you please, as long as you do not exhaust your muscles or metabolic system.

You may do running, cycling, or other aerobic activities that last less then 90 minutes to not stress your metabolic system too much as it recovers from this training cycle. Please be very careful about activities or actions that might put strain on your spine or shoulder joints.

## Cycle 3 Practice Assignments

##### Note About Tempo TD

Based on your results from the previous cycle, and from discussion with your coach, you may stay with the same tempo TD as last cycle, or adjust TD slightly. Use this new TD for this entire cycle.

##### Week 13 Tempo

#### Total Distance

6 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

In open water, for remainder of swim do 4 rounds of this cycle:

- 14 minutes at tempo TD
- 3 minutes at tempo TD – 0.03
- 3 minutes at tempo TD – 0.06

In the pool, for the remainder of the swim do 4 rounds of this cycle:

- 700 at tempo TD
- 150 at tempo TD – 0.03
- 150 at tempo TD – 0.06

##### Week 14 Tempo

#### Total Distance

6 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

In open water, for remainder of swim do 4 rounds of this cycle:

- 14 minutes at tempo TD
- 3 minutes at tempo TD – 0.03
- 3 minutes at tempo TD – 0.06

In the pool, for the remainder of the swim do 4 rounds of this cycle:

- 700 at tempo TD
- 150 at tempo TD – 0.03
- 150 at tempo TD – 0.06

##### Week 15 Tempo

#### Total Distance

6 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

In open water, for remainder of swim do 5 rounds of this cycle:

- 12 minutes at tempo TD
- 2 minutes at tempo TD – 0.03
- 2 minutes at tempo TD – 0.06

In the pool, for the remainder of the swim do 5 rounds of this cycle:

- 600 at tempo TD
- 100 at tempo TD – 0.03
- 100 at tempo TD – 0.06

##### Week 16 Tempo

#### Total Distance

6 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

In open water, for remainder of swim do 5 rounds of this cycle:

- 12 minutes at tempo TD
- 2 minutes at tempo TD – 0.03
- 2 minutes at tempo TD – 0.06

In the pool, for the remainder of the swim do 5 rounds of this cycle:

- 600 at tempo TD
- 100 at tempo TD – 0.03
- 100 at tempo TD – 0.06

##### Note About SPL N

Based on your results from the previous cycle, and from discussion with your coach, you may stay with the same SPL ‘N’ as last cycle, or lower N slightly. Use this new N for this entire cycle.

##### Week 13 SPL

#### Total Distance

6 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Set SPL N to the stroke count that you are currently comfortable holding for longer distance.

Effort level should be at RPE 2 or 3 at most.

In the pool, for the remainder of the swim do 4 rounds of this cycle:

- 600 at SPL N for every length
- 100 at SPL N-1
- 50 at SPL N-2

##### Week 14 SPL

#### Total Distance

6 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Set SPL N to the stroke count that you are currently comfortable holding for longer distance.

Effort level should be at RPE 2 or 3 at most.

In the pool, for the remainder of the swim do 4 rounds of this cycle:

- 600 at SPL N for every length
- 100 at SPL N-1
- 50 at SPL N-2

##### Week 15 SPL

#### Total Distance

6 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Set SPL N to the stroke count that you are currently comfortable holding for longer distance.

Effort level should be at RPE 2 or 3 at most.

In the pool, for the remainder of the swim do 6 rounds of this cycle:

- 450 at SPL N for every length
- 100 at SPL N-1
- 50 at SPL N-2

##### Week 16 SPL

#### Total Distance

6 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Set SPL N to the stroke count that you are currently comfortable holding for longer distance.

Effort level should be at RPE 2 or 3 at most.

In the pool, for the remainder of the swim do 6 rounds of this cycle:

- 450 at SPL N for every length
- 100 at SPL N-1
- 50 at SPL N-2

##### Week 13 Pace

#### Total Distance

6 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Holding consistent pace, and switching pace by adjusting one variable.

Effort level should be RPE 3 and 4.

In the pool, for the remainder of this swim do 5 rounds of this cycle:

- 600 at SPL N x Tempo TD
- 50 at N-1 x TD
- 50 at N x TD – 0.03
- 100 easy pace

Then swim the remainder of the distance today at RPE 2-3 with your chosen focal points.

##### Week 14 Pace

#### Total Distance

6 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Holding consistent pace, and switching pace by adjusting one variable.

Effort level should be RPE 3 and 4.

In the pool, for the remainder of this swim do 5 rounds of this cycle:

- 600 at SPL N x Tempo TD
- 50 at N-1 x TD
- 50 at N x TD – 0.03
- 100 easy pace

Then swim the remainder of the distance today at RPE 2-3 with your chosen focal points.

##### Week 15 Pace

#### Total Distance

7 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Holding consistent pace, and switching pace by adjusting one variable.

Effort level should be RPE 3 and 4.

In the pool, for the remainder of this swim do 5 rounds of this cycle:

- 600 at SPL N x Tempo TD
- 100 at N-1 x TD
- 100 at N x TD – 0.03
- 100 easy pace

Then swim the remainder of the distance today at RPE 2-3 with your chosen focal points.

##### Week 16 Pace

#### Total Distance

7 km total

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Holding consistent pace, and switching pace by adjusting one variable.

Effort level should be RPE 3 and 4.

In the pool, for the remainder of this swim do 5 rounds of this cycle:

- 600 at SPL N x Tempo TD
- 100 at N-1 x TD
- 100 at N x TD – 0.03
- 100 easy pace

Then swim the remainder of the distance today at RPE 2-3 with your chosen focal points.

##### Note About Distance

Try to schedule these two distance practices on consecutive (back-to-back) days of the week. It is intended that you will not feel fully recovered for the second distance swim.

And, for the second distance practice, if possible, divide up that practice into two – swim half of it in the morning and the other half in the evening. To resume swimming later in the day, while still feeling fatigue, will challenge your mental strength further.

##### Week 13 Distance

#### Total Distance

Distance 1 = 9 km

Distance 2 = 9 km

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Swim continuously, with focal points chosen for this week.

Effort level should be at RPE 2 and 3.

In the pool, for the remainder of the swim, do 7 rounds of this cycle:

- 200 with TT at tempo TD
- 800 without TT – hold same tempo
*by feel*

In the open water, for the remainder of the swim, do 7 rounds of this cycle:

- 200 strokes (or about 4 minutes) with TT at tempo TD
- 800 strokes (or about 15 minutes) without TT – hold same tempo
*by feel*

##### Week 14 Distance

#### Total Distance

Distance 1 = 9 km

Distance 2 = 10 km

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Swim continuously, with focal points chosen for this week.

Effort level should be at RPE 2 and 3.

In the pool, for the remainder of the swim, do 7 rounds of this cycle:

- 200 with TT at tempo TD
- 800 without TT – hold same tempo
*by feel*

In the open water, for the remainder of the swim, do 7 rounds of this cycle:

- 200 strokes (or about 4 minutes) with TT at tempo TD
- 800 strokes (or about 15 minutes) without TT – hold same tempo
*by feel*

##### Week 15 Distance

#### Total Distance

Distance 1 = 9 km

Distance 2 = 10 km

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Swim continuously, with focal points chosen for this week.

Effort level should be at RPE 2 and 3.

In the pool, for the remainder of the swim, do 7 rounds of this cycle:

- 200 with TT at tempo TD
- 800 without TT – hold same tempo
*by feel*

In the open water, for the remainder of the swim, do 7 rounds of this cycle:

- 200 strokes (or about 4 minutes) with TT at tempo TD
- 800 strokes (or about 15 minutes) without TT – hold same tempo
*by feel*

##### Week 16 Distance

#### Total Distance

Distance 1 = 10 km

Distance 2 = 10 km

#### Warm Up

1 km silent swim

1 km easy with brisk 50 m every 200 m (in pool) or 50 strokes every 3 minutes (in OW)

#### Main Set

Swim continuously, with focal points chosen for this week.

Effort level should be at RPE 2 and 3.

In the pool, for the remainder of the swim, do 7 rounds of this cycle:

- 200 with TT at tempo TD
- 800 without TT – hold same tempo
*by feel*

In the open water, for the remainder of the swim, do 7 rounds of this cycle:

- 200 strokes (or about 4 minutes) with TT at tempo TD
- 800 strokes (or about 15 minutes) without TT – hold same tempo
*by feel*

##### Week 17 - Rest Week

This week is intended to give you some rest from the intense training you have been doing.

You may swim 2 or 3 times, but keep intensity low and swim for less than 2 hours. This would be a great time to do a Form Practice, with low physical intensity and high quality attention, to look for features of the stroke you may improve.

You are encouraged to do other activities like walking and hiking as you please, as long as you do not exhaust your muscles or metabolic system.

You may do running, cycling, or other aerobic activities that last less then 90 minutes to not stress your metabolic system too much as it recovers from this training cycle. Please be very careful about activities or actions that might put strain on your spine or shoulder joints.