Wednesday: 3 x (5 x 500 @ r24 / 1′ ) / 5′

I have been squeezed for time the past two days so I skipped my physio exercises.  Seems that was a mistake!  Last night I started feeling really tight in my left hip and back and this morning, my SI joint was really sore on the left side.

I was a good boy and did all my exercises today, and afterward, it felt a lot looser.  It still gave me a bit of a twinge if I finished with too much layback.  Probably useful since I need to be more consistent and use a bit less layback in general.

The session for today is one that I have done at least 3 times now.  I like it.  At r24, it’s pretty easy to crank out 500s.  They sting a bit at the end, but you can really focus on stroke mechanics because the rate and pace are pretty reasonable.

The target pace for these was 1:52.

To make the setup simple, I programmed this as 500m intervals and 1′ rests.  Then after 5 hard intervals, I did the next one as a very light pause drill, stopping at body over on every stroke and trying to isolate and feel the body recovery.  I ended up cheating myself out of about 20 seconds of the 5 minute rest this way, but there was plenty of recovery time.

I started with a 2k warmup with 4 x 300m or easy and 200m of hard.

          Workout Summary - media/20180110-1436060o.csv
Workout Details

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Then I tightened the foot straps, programmed the PM, and got going.  Not much to report.  I was really trying to hold both rate and pace, while focusing on fast hands away and full body recovery before breaking my knees.  It wasn’t too hard, but I was glad when the 5′ breaks came along.

          Workout Summary - media/20180110-1435320o.csv
Workout Details

Compared to last week.  My HR was running a bit higher today, not sure why.  Last time I opted to push the pace on the last one, I didn’t today.

After I finished, I was curious to see if all the effort I was putting in to technique was actually doing something or if I was just deluding myself.  Somewhere in between, I think.

I still have to hold the knees down longer.  Here’s the offending screen capture.  Arms bent, body halfway there, but knees already up.  Bad Greg!

Screen Shot 2018-01-10 at 12.52.22 PM.png

Tomorrow:  4×20′ / 3′ Cat VI, r18, 2:05



4 thoughts on “Wednesday: 3 x (5 x 500 @ r24 / 1′ ) / 5′

  1. gregsmith01748 says:

    No specific feedback about layback except to be careful about staying in a strong/supported body position at the finish. I am finding that I am limiting layback more now. I worry that it is shortening my stroke too much, but I think it is probably a safer stroke.


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