BUILD: Increased Rate Climb Workout (PROG. 4)
Beginner Program #1
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22m
This BUILD workout is a progression to the previous PROG 2. increased rate build workout! In this progression, we will work on building stroke rates from 16 to 24 SPM, with decreasing time intervals at each rate! Aim to match or beat your previous split times that you achieved from stroke rates 18-26 and aim to confidently build intensity throughout!
WORKOUT:
6 min @ 16 SPM
5 min @ 18 SPM
4 min @ 20 SPM
3 min @ 22 SPM
2 min @ 24 SPM
Up Next in Beginner Program #1
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BRING IT!: 1' ON 45" OFF HIIT (PROG. 4)
This workout is a direct progression to the second BRING IT! workout in this block. Use your past scores to help you craft your goals for this short, intense workout!
WORKOUT:
1 MIN @ 26 SPM (95% max effort)
45 SEC active recovery row
x 21 MIN @ 28 SPM (match or beat)
45 SEC active recovery ro... -
FOCUS: 1-Minute Form Focus Intervals ...
In this FOCUS routine, we work through the Pick Drill to kick off the day followed by intervals of focused on ratio changes to stroke rates! Use your splits and efforts based on the PROG. 2 focus workout to craft goals for this routine!
WORKOUT:
5 MIN Pick Drill Warmup1 MIN HARD @ 22 SPM
1 MIN...
