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.
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