First 2k - need training advice

[hjs]

Nothing wrong with this. Pretty steady overall. This can be done roughly 2/3 seconds below 2k pace.

Re 2k, not to often is needed. But if you like it, maybe every 2/3 weeks. You proberly will improve rapidly.
Don,t overdo it with the hatd sessions, you need recovery. 2/3 hard sessions a week is enough. Also testing your 5k would help. Will build your aerobic toughness. A rough pacing idea is 2k plus 7 seconds, rating 3 4 spm below 2k spm.

Thanks! You have given me lots of help! Tomorrow is rest day and Friday I will do 5k. Not sure if I can keep a 2k plus 7 sec pace for it but that will give me something to aim for.

Cheers, the plus 7 would be a max effort. But it gives an idea. Don,t start to fast, better finish faster.

[April27]

Today's workout was a 5k and some leg exercises.

5k time: 22:17.9
Avg HR: 171. Max HR: 180

Squats
Stiff deadlifts
Sumo deadlifts
Kb squats on bosu ball
Lying leg curls

3x10-12

[April27]

My old coach came to visit at practice today and I asked about training for my 2k. He said I should increase my drag factor to 125 (been currently doing 115) and he also suggested to do longer sessions are also lower stroke rate to focus on power.

Thoughts?

Today I did 4x1k

4:15.8
4:19.2
4:21.7
4:21.3

This was after a 45 light swim

[hjs]

My old coach came to visit at practice today and I asked about training for my 2k. He said I should increase my drag factor to 125 (been currently doing 115) and he also suggested to do longer sessions are also lower stroke rate to focus on power.

Thoughts?

Today I did 4x1k

4:15.8
4:19.2
4:21.7
4:21.3

This was after a 45 light swim

Mwa, drag 115 is high enough, but if 125 feels better thats ok.
The 4x1 are not do well paced. On what rest and which rates? Better to have the last one the fastest. You need to learn to feel what you can. This was a fly and die session, something you don,t want in a race.
Rating on longer rows can be lower, but the pace will also be slower, don,t overdo it though. Longer slower low rated sessions are base builders, not so much builders in the build up to races.

[TomR]

Today's workout was a 5k and some leg exercises.
. . .
Kb squats on bosu ball

Don't waste your time squatting on a bosu ball. Squat to build strength. Is you are a surfer or skier, maybe messing around with a bosu ball for balance is useful. Otherwise, leave it in the corner to gather dust.

[April27]

My old coach came to visit at practice today and I asked about training for my 2k. He said I should increase my drag factor to 125 (been currently doing 115) and he also suggested to do longer sessions are also lower stroke rate to focus on power.

Thoughts?

Today I did 4x1k

4:15.8
4:19.2
4:21.7
4:21.3

This was after a 45 light swim

Mwa, drag 115 is high enough, but if 125 feels better thats ok.
The 4x1 are not do well paced. On what rest and which rates? Better to have the last one the fastest. You need to learn to feel what you can. This was a fly and die session, something you don,t want in a race.
Rating on longer rows can be lower, but the pace will also be slower, don,t overdo it though. Longer slower low rated sessions are base builders, not so much builders in the build up to races.

Yeah I was tired before I even started this row. It was not so good.

[April27]

Today's workout was a 5k and some leg exercises.
. . .
Kb squats on bosu ball

Don't waste your time squatting on a bosu ball. Squat to build strength. Is you are a surfer or skier, maybe messing around with a bosu ball for balance is useful. Otherwise, leave it in the corner to gather dust.

I have weak balance while rowing get other water. So I do bosu ball squats here and there.

[April27]

Seems as though I have pulled my back yet again. I have had issues for over a year with certain trigger points where out of no where cause my whole upper back to seize. I've been having massage therapy, acupuncture, cupping and chiropractic care but something has tweaked it today. It hurt a little before my row this morning. I was able to push through but now I fear I have made itworse. It's 3weeks before my first 2k. I might just be out of the running and I'm devastated. .