Tuesday: 4 x 500 / 500m rest

Another glorious summer morning!  It started out quite cloudy, but the sun broke through the clouds as I was warming up. It was warm and humid and there was just a whisper of a breeze coming from the SW.  The water was glassy smooth.   “no excuses” kind of conditions.

Plan:

  1. 4 x 500m
  2. race pace and rate (> 30 spm, faster than 2:00/500)
  3. 500m rest (plus turning around the boat and getting set up)
  4. Work on solid. conservative starts and a nice long reach at the catch.

Screen Shot 2015-07-07 at 9.31.07 AM Screen Shot 2015-07-07 at 9.30.28 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1075_|_06:04_|_2:49.2_|_113___|_18.6_|_09.5_|_114___|_drills
01095_|_1934_|_09:21_|_2:24.9_|_212___|_22.7_|_09.1_|_146___|_warmup
03029_|_0969_|_05:56_|_3:03.7_|_114___|_19.2_|_08.5_|_117___|_slow roll ups
03998_|_0500_|_01:57_|_1:56.7_|_060___|_30.8_|_08.3_|_160___|_500 #1
04498_|_0490_|_03:24_|_3:28.6_|_062___|_18.2_|_07.9_|_132___|_rest
04988_|_0500_|_01:56_|_1:56.2_|_060___|_31.0_|_08.3_|_163___|_500 #2
05488_|_0507_|_03:49_|_3:46.1_|_062___|_16.2_|_08.2_|_133___|_rest
05995_|_0500_|_01:55_|_1:55.3_|_061___|_31.7_|_08.2_|_137___|_500 #3
06495_|_0502_|_03:43_|_3:41.8_|_068___|_18.3_|_07.4_|_127___|_rest
06997_|_0500_|_01:54_|_1:54.2_|_060___|_31.5_|_08.3_|_164___|_500#4
07497_|_2215_|_13:31_|_3:03.1_|_281___|_20.8_|_07.9_|_135___|_cool down

Dist___|_Time_ |_Pace__|_Strks__|_SPM_|_DPS_|_AvgHR_|_Remarks
03978_|_21:20_|_2:40.9_|_439___|_20.6_|_09.1_|_129___|_warmup
02000_|_07:42_|_1:55.6_|_241___|_31.3_|_08.3_|_156___|_Main set
01499_|_10:56_|_3:38.9_|_192___|_17.6_|_07.8_|_131___|_rest meters
02215_|_13:31_|_3:03.1_|_281___|_20.8_|_07.9_|_135___|_cool down
09692_|_53:31_|_2:45.6_|_1153__|_21.5_|_08.4_|_135___|_Total

Basically the same warm up as yesterday.  Today, I experimented with 10 stroke rests between the 20 stroke high rate bursts.  This pushed my HR a bit higher.  I think I liked the change.  I’m feeling more and more in control at r36.

Screen Shot 2015-07-07 at 10.06.39 AM

Then I paddled back to the start point working on slow roll ups and really precise finishes.

Again today, I setup for the starts with feet flat on the stretcher and my arms out to a comfortable degree.  Trying to make sure that I was in very good balance through the first stroke, then into quick strokes with early finishes and short slide for about 5 strokes.  Over the next 5 strokes extend out to full slide and slowly reduce the rate down to around 30.  From the tenth stroke, allow the pace to settle back down to my 1K race pace, around 2:00, and just pound it out.

Screen Shot 2015-07-07 at 10.07.01 AM

I was well behaved in the first 2 intervals and settled appropriately.  In the third interval i hit the tiniest bit of headwind as I was starting and the splits were hovering around 2:00.  I decided I could do better and brought the rate up a bit.  I then noticed that I was a bit off the desired line and steered gradually through the strokes 40 to 50 and maintained that through the last 10 strokes.

In the final interval, I got the best start of the lot and saw splits in the 1:40s through the second 5 strokes.  I settled the rate gradually, but really worked on trying to get “out there” for each catch and the splits stayed nice and fast.  I let the rate rise by pushing through the recovery faster, but still reaching for the catch.  I was stunned see the splits hovering around 1:50 through the last 20 strokes.  Those splits might not be that impressinve in a general sense, but for me it was a little magical.  I think it’s the fastest 500 I’ve ever done…1:54.2.

Tomorrow:  Business trip, just for the day, to North Carolina.  On Thursday, I will continue the taper with a 3×500.

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