Training: 7/21/2015

Training:
Swim 100m/rest 10 sec x 3 (swim the 100s at ~1:53'-1:55' each)
Swim 100m @hard effort x 1/rest 10 sec
Swim 100m/rest 10 sec x 4 (try to swim the remaining 100s at ~1:53'-1:55' each)
--4 min recovery--
Swim 100m/rest 10 sec x 3 (swim the 100s at ~1:53'-1:55' each)
Swim 100m @hard effort x 1/rest 10 sec
Swim 100m/rest 10 sec x 4 (try to swim the remaining 100s at ~1:53'-1:55' each)

Notes: I got treatment on my lower back yesterday from Dr. K over at Atlantic Grove Chiropractic.  We did laser, graston, and ART to loosen up the area of the spasm/injury.  Felt a lot better afterward.  I also talked to a PRI practitioner in Miami and he recommended that I hit the 90/90 hip tilts with breathing into a balloon.  I reexamined this video and realized I was doing this incorrectly for months now.  I was doing more of a glute bridge than a hip tilt.  While doing this drill I can now feel the injured area stretching and relaxing.  

Thankfully, my workout today was swimming, so I didn't have much trouble with my back.  I was able to hold under 1:50 on all sets and the 100m hard intervals were both at 1:38.  The set or two after the hard intervals were really tough.  I did some work in my skate position and realized that I have very little stability/power when transitioning to my right side.  I think this is connected to my hip being out of alignment.  Overall I was very grateful to be able to train today.