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WORKOUTS

Workout of the Week

 

WARM UP: 

10min at easy to talk pace.

5min at hard to talk pace

5min at easy to talk pace

MAIN SET:

Repeat 3 times of…..

10x1min sprints with 1min 30sec of active recovery rest (easy to talk pace), stay in control and build up to speed. If you are hitting top speed 20sec in, you are starting to fast. Build to hit top speed at 45sec and hold for last 15sec. Rapid stroke rate for first 20sec then turn to strength strokes last 40sec. STAY IN CONTROL, DONT PULL BEFORE YOU SET THE BLADE.

COOL DOWN:

20min at easy to talk pace.

LAUGH AND SMILE ALOT!

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