Wolverine Plan Discussion

[old] PaulS · Post by **[old] PaulS** » November 3rd, 2005, 1:19 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Dickie @ Nov 3 2005, 07:40 AM)</b></div></td></tr><tr><td class='quote'>If you have a computer near the erg, a copy of ergmonitor could solve your problems. Last night I set up my workout to do a 10 minute warmup followed by 172, 176, 180 and 184 sequences where I set up each 2 minute interval of each sequence to its own stroke rate and split goal. The software also allowed me to setup the 4, 3, 2, 1 minute splits of the 184 sequence with their own stroke rates and split goals. There were no rest times in the entire workout, the metronome in the software automatically adjusted to the stroke rate needed for each 2 minute piece and changed the displayed split goal to the one selected for the piece, so I did not have to keep track of which piece I was on. All I needed to do was to watch the metronome and keep the split to the displayed goal. For the first time I was able to get through a Level 4 and watch my favorite TV shows without messing up my workout plan. <br /> </td></tr></table><br /><br />I'm giving Fred the title of "Unofficial ErgMonitor Workout Setup Wizard", as that's the most detailed use of the interface I've ever heard of. I broke a sweat just reading it.

[old] Dickie · Post by **[old] Dickie** » November 3rd, 2005, 2:44 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Nov 3 2005, 01:19 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Dickie @ Nov 3 2005, 07:40 AM)</b></div></td></tr><tr><td class='quote'>If you have a computer near the erg, a copy of ergmonitor could solve your problems. Last night I set up my workout to do a 10 minute warmup followed by 172, 176, 180 and 184 sequences where I set up each 2 minute interval of each sequence to its own stroke rate and split goal. The software also allowed me to setup the 4, 3, 2, 1 minute splits of the 184 sequence with their own stroke rates and split goals. There were no rest times in the entire workout, the metronome in the software automatically adjusted to the stroke rate needed for each 2 minute piece and changed the displayed split goal to the one selected for the piece, so I did not have to keep track of which piece I was on. All I needed to do was to watch the metronome and keep the split to the displayed goal. For the first time I was able to get through a Level 4 and watch my favorite TV shows without messing up my workout plan. <br /> </td></tr></table><br /><br />I'm giving Fred the title of "Unofficial ErgMonitor Workout Setup Wizard", as that's the most detailed use of the interface I've ever heard of. I broke a sweat just reading it. <br /> </td></tr></table><br /><br />Paul, no sweat at all, since the 172, 176 and 180 sequences use mostly 16 and 18 spm pieces, you only have to set up 1 each and use the (very handy) copy and move up/move down functions. It took less than 15 minutes for me to set up workouts for all of the following<br /><br />L4 - 40 min<br />L4 - 50 Min<br />L4 - 60 min<br />L3 - 2 x 6000<br />L3 - 3 x 6000<br />L2 - 5 x 1500<br />L2 - 4 x 2000<br />L2 - 3000, 2500, 2000<br />L1 - 8 x 500<br />L1 - 4 x 1000<br />L1 - 250, 500, 750, 1000, 750, 500, 250 <br />and all L1, L2 and L3 workouts included setup of appropriate rest intervals<br /><br />Did you confer with Mike Caviston when you were designing ErgMonitor, it certainly fits the bill for these workouts.<br /><br />My workouts were set up for a 1:47.0 reference pace but this can quickly be changed. If anyone is interested I can send the workout files via email (don't worry Paul, I will not send the software). Use the mail feature through Concept2, you can find me on most of the ranking lists, if you limit the search to New Hampshire, the search will be easier.

[old] PaulS · Post by **[old] PaulS** » November 3rd, 2005, 3:07 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Dickie @ Nov 3 2005, 10:44 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PaulS @ Nov 3 2005, 01:19 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Dickie @ Nov 3 2005, 07:40 AM)</b></div></td></tr><tr><td class='quote'>If you have a computer near the erg, a copy of ergmonitor could solve your problems. Last night I set up my workout to do a 10 minute warmup followed by 172, 176, 180 and 184 sequences where I set up each 2 minute interval of each sequence to its own stroke rate and split goal. The software also allowed me to setup the 4, 3, 2, 1 minute splits of the 184 sequence with their own stroke rates and split goals. There were no rest times in the entire workout, the metronome in the software automatically adjusted to the stroke rate needed for each 2 minute piece and changed the displayed split goal to the one selected for the piece, so I did not have to keep track of which piece I was on. All I needed to do was to watch the metronome and keep the split to the displayed goal. For the first time I was able to get through a Level 4 and watch my favorite TV shows without messing up my workout plan. <br /> </td></tr></table><br /><br />I'm giving Fred the title of "Unofficial ErgMonitor Workout Setup Wizard", as that's the most detailed use of the interface I've ever heard of. I broke a sweat just reading it. <br /> </td></tr></table><br /><br />Paul, no sweat at all, since the 172, 176 and 180 sequences use mostly 16 and 18 spm pieces, you only have to set up 1 each and use the (very handy) copy and move up/move down functions. It took less than 15 minutes for me to set up workouts for all of the following<br /><br />L4 - 40 min<br />L4 - 50 Min<br />L4 - 60 min<br />L3 - 2 x 6000<br />L3 - 3 x 6000<br />L2 - 5 x 1500<br />L2 - 4 x 2000<br />L2 - 3000, 2500, 2000<br />L1 - 8 x 500<br />L1 - 4 x 1000<br />L1 - 250, 500, 750, 1000, 750, 500, 250 <br />and all L1, L2 and L3 workouts included setup of appropriate rest intervals<br /><br />Did you confer with Mike Caviston when you were designing ErgMonitor, it certainly fits the bill for these workouts.<br /><br />My workouts were set up for a 1:47.0 reference pace but this can quickly be changed. If anyone is interested I can send the workout files via email (don't worry Paul, I will not send the software). Use the mail feature through Concept2, you can find me on most of the ranking lists, if you limit the search to New Hampshire, the search will be easier. <br /> </td></tr></table><br /><br />I know, but if I say it, people might think that I'm pulling their leg. The most common feedback about the CBreeze goes something like this. "Wow! It does exactly what you say it does!" I'm not quite sure what they were expecting it to do, other than exactly what I would say it does... <br /><br />Please feel free to send the workout files, that's why we made them. MikeN gets the Kudos for the far ranging capability of the Workout Set-up, I row Steady State single distance pieces 99% of the time, but he insisted that we've got to allow for multi-segment independently configurable modules. My only contribution was to suggest that there also be a choice between "immediate" or "on first stroke" transitions between segments. Since the Wolverine Plan fits into the model of having target Paces/rates/times/etc... we just have to chalk it up to thoughtful design on both sides that end up being compatible.

[old] Mike Caviston · Post by **[old] Mike Caviston** » November 3rd, 2005, 4:51 pm

A couple years ago MikeN came to Ann Arbor and demo’d ErgMonitor for the UM coaches. Unfortunately it just wasn’t practical for the current indoor training facility at Michigan. The program definitely has a number of applications that are useful in conjunction with the Wolverine Plan. I really liked the ability to review the actual number of strokes taken during any defined segment (1’, 2’, 3’ etc.) during a session. So if training with ErgMonitor is an alternative for anyone reading this thread, I say get it. (And since I got a CBreeze a couple years ago, it’s hard to imagine getting along without one.) For myself, I simply set the PM2 or PM3 to sub-intervals of 10’ or 6’ and record the meter totals after the workout. I never know if I got each minute PRECISELY on target within each subinterval, but I know I must have been close.<br /><br />As for a metronome, I guess that might be helpful initially but I wouldn’t want to come to depend on one. Try to get to the point where you just find the stroke rate you want naturally and easily. All it takes is practice. Isn’t Carla (Seat5) a musician? There must be some parallels there. I personally don’t count anything; I just keep making subtle adjustments in recovery speed until I see the desired SR consistently on the monitor. I find that pace pretty much naturally follows rate. That is, if I get my rate then pace is almost always what it’s supposed to be. I have been asked before about how to keep the rate so low (my recovery rowing is almost all at rate 14-16). Imagine doing a jumpie (an explosive squat jump). You leap up off the ground and when you return to earth you don’t simply collapse onto your heels; you eccentrically contract your quads to prevent gravity from pulling you down too rapidly. Just apply the same concept to the recovery of the stroke. After the finish, bring your hands away and pivot your body in a normal fashion, but once the knees start to bend just bend them a little slower and resist the movement of the seat towards the flywheel a little more. The rail is angled and the bungee attached to the handle is pulling you towards the flywheel, so to slow the recovery just resist the pull. Of course, always row strapless at low (and even moderate and moderately high) rates.<br /><br />Just today in the Kinesiology course I am teaching this semester the topic was Information Processing and the phenomenon of overthinking simple tasks, resulting in “paralysis by analysis”. Same concept applies here. Don’t overanalyze the process, just relax and do it. It might not become automatic in a day or a week or a month, but I bet there will be noticeable improvement soon. Good luck.<br /><br />Mike Caviston<br />

[old] Mike Caviston · Post by **[old] Mike Caviston** » November 3rd, 2005, 4:58 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>If this question has already been answered, I apologize for asking it again - Mike Caviston has so much detailed information out there, there are some things I've only read twice or three times. </td></tr></table> <br /><br />It seems like I’m damned if I do and damned if I don’t. One of the things I deal with regularly is people contacting me for information that I’ve already supplied. (My students do that, too – they have the syllabus, but they’re always calling or e-mailing to find out what chapters to read or when the next quiz will be.) I got a PM recently from someone who asked me where they could get information about the Wolverine Plan. My response was something like, Umm, how about this website you’re using to contact me? And they responded that, no, they were looking for a specific program and did I have any advice? I replied, sure, I have lots of advice, you can read it in the Wolverine Plan Discussion thread… Finally I received this:<br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Let me explain it to you. I am at work and have breifly had a look at one of your posts about the plan. I dont have time to read through all of it now because I am working here. I was hoping you might be a bit more help ful in guiding me so that I didnt have to waste my time going through every post on this site to put together your program. All I want is the layout for the program. Surely if you have set out a plan then it would be set in some sort of text format without all the mumbo jumbo in between. </td></tr></table> <br /><br />I guess my time is less valuable; sorry about all the mumbo jumbo.<br /><br />Someone copied and pasted one of my posts to the UK forum, which generated the following response:<br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Too long.............got bored after the first paragraph of the 2nd post. <br />Ive heard of a post mortem on training, but there is a limit <br /> </td></tr></table> <br /><br />Oh well, can’t please everybody, I guess. HOWEVER, I will encourage anyone coming in late to read the ENTIRE thread, and those looking for a particular answer may need to re-read. I really AM trying to be helpful, but I’m not able to quit my day job yet…<br /><br />Happy training,<br /><br />Mike Caviston<br />

[old] PaulS · Post by **[old] PaulS** » November 3rd, 2005, 5:07 pm

ROTFLMAO.... Thanks Mike!

[old] Bayko · Post by **[old] Bayko** » November 3rd, 2005, 5:35 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Mike Caviston @ Nov 3 2005, 08:58 PM)</b></div></td></tr><tr><td class='quote'><br /><br />Oh well, can’t please everybody, I guess. <br />Mike Caviston <br /> </td></tr></table><br /><br /><br /><i>Half of the people can be part right all of the time,<br />Some of the people can be all right part of the time.<br />But all the people can't be all right all the time<br />I think Abraham Lincoln said that.<br />"I'll let you be in my dreams if I can be in yours,"<br />I said that.</i> --Bob Dylan<br /><br /> <br /><br />I think that at least half of us are appreciating you Mike. Carry on. <br /><br />Rick

[old] arakawa · Post by **[old] arakawa** » November 3rd, 2005, 6:20 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Mike Caviston @ Nov 3 2005, 04:58 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>If this question has already been answered, I apologize for asking it again - Mike Caviston has so much detailed information out there, there are some things I've only read twice or three times. </td></tr></table><br />It seems like I’m damned if I do and damned if I don’t. One of the things I deal with regularly is people contacting me for information that I’ve already supplied. (My students do that, too – they have the syllabus, but they’re always calling or e-mailing to find out what chapters to read or when the next quiz will be.) I got a PM recently from someone who asked me where they could get information about the Wolverine Plan. My response was something like, Umm, how about this website you’re using to contact me? And they responded that, no, they were looking for a specific program and did I have any advice? I replied, sure, I have lots of advice, you can read it in the Wolverine Plan Discussion thread…[right] </td></tr></table><br />I sincerely apologize if I implied that you should pay for my laziness when it comes to searching through the material you've already posted (and given the amount of time it must take to type all of this up, let alone do the research in the first place, it is very valuable material indeed) - I did not mean to. My comment above was a (clearly poorly phrased, at best) joke about how much material I have at my disposal to look through. I certainly did not intend to fault you in anyway for what is or is not available, readily or otherwise.<br /><br />I wanted to take to heart what you wrote in some remarks about the WP:<br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>If you don't have the discipline to READ it (the plan), you don't have the discipline to USE it. </td></tr></table><br />I've already asked several questions about the WP that were previously answered in "the literature", and I've seen others ask questions that showed they read even less of the WP than I did. I therefore wanted to do as much of the homework upfront, and only ask questions when I got stuck. As the responses from the other students of the WP showed, I did not do enough of my homework.

[old] lintonwilson · Post by **[old] lintonwilson** » November 3rd, 2005, 8:30 pm

mike,<br /><br />first off, thanks for all the info. clearly many are benefiting. have read the entire wp document and all posts here and do not recall guidance for level 1 pyramid pacing specific to each distance. should i assume that pace should be the same (i.e. 103%) for each distance or should it progressively slow as you climb the pyramid while remaining in 95%-105% ?<br /><br /> thanks, and sorry if i missed info on this.<br /><br />dw<br />

[old] seat5 · Post by **[old] seat5** » November 3rd, 2005, 9:04 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Mike Caviston @ Nov 3 2005, 08:51 PM)</b></div></td></tr><tr><td class='quote'>A couple years ago MikeN came to Ann Arbor and demo’d ErgMonitor for the UM coaches. Unfortunately it just wasn’t practical for the current indoor training facility at Michigan. The program definitely has a number of applications that are useful in conjunction with the Wolverine Plan. I really liked the ability to review the actual number of strokes taken during any defined segment (1’, 2’, 3’ etc.) during a session. So if training with ErgMonitor is an alternative for anyone reading this thread, I say get it. (And since I got a CBreeze a couple years ago, it’s hard to imagine getting along without one.) For myself, I simply set the PM2 or PM3 to sub-intervals of 10’ or 6’ and record the meter totals after the workout. I never know if I got each minute PRECISELY on target within each subinterval, but I know I must have been close.<br /><br />As for a metronome, I guess that might be helpful initially but I wouldn’t want to come to depend on one. Try to get to the point where you just find the stroke rate you want naturally and easily. All it takes is practice. Isn’t Carla (Seat5) a musician? There must be some parallels there. I personally don’t count anything; I just keep making subtle adjustments in recovery speed until I see the desired SR consistently on the monitor. I find that pace pretty much naturally follows rate. That is, if I get my rate then pace is almost always what it’s supposed to be. I have been asked before about how to keep the rate so low (my recovery rowing is almost all at rate 14-16). Imagine doing a jumpie (an explosive squat jump). You leap up off the ground and when you return to earth you don’t simply collapse onto your heels; you eccentrically contract your quads to prevent gravity from pulling you down too rapidly. Just apply the same concept to the recovery of the stroke. After the finish, bring your hands away and pivot your body in a normal fashion, but once the knees start to bend just bend them a little slower and resist the movement of the seat towards the flywheel a little more. The rail is angled and the bungee attached to the handle is pulling you towards the flywheel, so to slow the recovery just resist the pull. Of course, always row strapless at low (and even moderate and moderately high) rates.<br /><br />Just today in the Kinesiology course I am teaching this semester the topic was Information Processing and the phenomenon of overthinking simple tasks, resulting in “paralysis by analysis”. Same concept applies here. Don’t overanalyze the process, just relax and do it. It might not become automatic in a day or a week or a month, but I bet there will be noticeable improvement soon. Good luck.<br /><br />Mike Caviston <br /> </td></tr></table><br /><br /><br />Hi Mike, <br />Yes, I'm a violin student, and I have the coolest metrenome...It actually will count out loud with words if I want it to, including the 8th and 16th notes! A sort of a Cox in a Box.<br /><br />The practicing and concentrating involved with Level 4, especially as a beginner, is very similar to some of the practice I have to do musically. It is very appealing to me to work at something which requires this kind of discipline in order to actually have the results come out as intended. Right now I have to do a series of 3 octave scales, using an electronic tuner, that is incredibly sensitive, to make sure each note is precisely exact. The difference between flat, sharp, and right on to this Draconian device is so minute that it takes less than the slightest lean of the finger--like the width of a human hair--to make the difference. The scales have to be played 1 note to a bow, 3 to a bow, 6 to a bow, and then the whole darn scale on one bow and then bouncing the bow 2, 3, 4 and 6 times per note....and in tune. It's making me crazy!<br /><br />After only one Level 4 session, I already saw improvement in the ability to settle in to the right stroke rate after only a few strokes. The metrenome really helped get me started right on each 2 min. interval. Not so easy was getting the pace to match; right now it almost always wants to be faster, which makes me think my reference pace is a bit low, but I thought I'd do a couple of weeks like this so as not to make it too hard and then burn out.<br /><br />Thanks!<br />

[old] bmoore · Post by **[old] bmoore** » November 3rd, 2005, 10:37 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(lintonwilson @ Nov 3 2005, 08:30 PM)</b></div></td></tr><tr><td class='quote'>mike,<br /><br />first off, thanks for all the info. clearly many are benefiting. have read the entire wp document and all posts here and do not recall guidance for level 1 pyramid pacing specific to each distance. should i assume that pace should be the same (i.e. 103%) for each distance or should it progressively slow as you climb the pyramid while remaining in 95%-105% ?<br /><br /> thanks, and sorry if i missed info on this.<br /><br />dw <br /> </td></tr></table><br /><br />Mike discussed this earlier in this thread. See page 6, with his Pacing Continued on 10/22.<br /><br />I hadn't seen this anywhere before and was always saving myself on the way up, and would run down the hill pretty fast. I'll try his pacing strategy on this next time.

[old] lintonwilson · Post by **[old] lintonwilson** » November 4th, 2005, 9:02 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(bmoore @ Nov 3 2005, 09:37 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(lintonwilson @ Nov 3 2005, 08:30 PM)</b></div></td></tr><tr><td class='quote'>mike,<br /><br />first off, thanks for all the info. clearly many are benefiting. have read the entire wp document and all posts here and do not recall guidance for level 1 pyramid pacing specific to each distance. should i assume that pace should be the same (i.e. 103%) for each distance or should it progressively slow as you climb the pyramid while remaining in 95%-105% ?<br /><br /> thanks, and sorry if i missed info on this.<br /><br />dw <br /> </td></tr></table><br /><br />Mike discussed this earlier in this thread. See page 6, with his Pacing Continued on 10/22.<br /><br />I hadn't seen this anywhere before and was always saving myself on the way up, and would run down the hill pretty fast. I'll try his pacing strategy on this next time. <br /> </td></tr></table><br /><br />from page 6<br /><br />"I use the same approach for other Level 1 workouts (5 x 750m and the Pyramid). That is, I negative- or even-split each individual piece. I don’t do the Pyramid often enough to have developed what I believe would be an ideal strategy, but I do it roughly like this:<br />250m) fast as I can<br />500m) about the same as my best 8 x 500m pace<br />750m) about a second slower than that <br />1000m) about another half second slower than that (i.e., the 750m)<br />750m) faster than the first 750m<br />500m) faster than the first 500m<br />250m) fast as I can<br />In the end, my best Pyramid average will end up about half a second slower than my best 8 x 500m average"<br /><br />thanks<br />

[old] Mike Caviston · Post by **[old] Mike Caviston** » November 4th, 2005, 9:03 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(arakawa @ Nov 3 2005, 06:20 PM)</b></div></td></tr><tr><td class='quote'>I sincerely apologize if I implied that you should pay for my laziness when it comes to searching through the material you've already posted <br /> </td></tr></table><br /><br />I surely didn’t take offence from your specific post. It was just a convenient quote to illustrate a point. There is a lot of material, and some people will in good faith simply overlook something and ask an innocent question. In those cases I tend to sit back and see if anyone else was paying attention, and usually someone else speaks up and locates the desired information. I only take offence when someone takes the attitude that I owe it to them to give them instant summaries of what they want, like I’m some kind of Google search engine. I also read with interest others’ interpretations of my comments. It helps me see what I’m explaining clearly and not-so-clearly. Sometimes I’ll need to make a correction of factual error, but just as often someone else will eloquently state something I was fumbling around to express. So I’m not trying to discourage anyone from asking questions; far from it.<br /><br />Mike Caviston <br />

[old] bmoore · Post by **[old] bmoore** » November 7th, 2005, 12:54 am

A follow up to my Level 4 pacing education:<br /><br />Tonight I did 60', alternating 184/188. I used PaulS suggestion to concentrate on the stroke rate, and I found it much easier to do this when I was concentrating on hitting the rate first, and then letting the pace come with it. I noticed that it was essentially maintaining the same intensity/feel/pull with the rate changes. (I think Mike's said this before, but I didn't understand it until tonight, when I started to feel the shifts. "To feel is to believe"...Ed Parker).<br /><br />I also was able to make the shifts in about 2 strokes. I also didn't overstroke this workout like I did last time. Maybe it was just the training coming together, but I specifically focused on getting the rates right and making a quick transisition between rates. I believe this one focus point can help people "get" this workout.<br /><br />I'd like to suggest that people put the metronones and counting strategy away for a few weeks with this workout in order to get the feel down. I believe that once you get this feel down, that you won't have to think about it anymore. You can then concentrate on the timing and shifts with each sequence.<br /><br />Anyone else find something like this after working Level 4 for a few weeks?<br /><br />

[old] John Rupp · Post by **[old] John Rupp** » November 7th, 2005, 3:02 am

I went moderately steady today and did the entire session with a metronome.<br /><br />It was fantastic, rhythmic, smooth, and I enjoyed this better than listening to music.<br /><br />I would say to first try the metronome first.<br /><br />Than you will have a better conception of how it feels and the positive effects it can have on your stroke.

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