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 Warmup

1 MIN HARD @ 22 SPM
1 MIN "Tech Focus" @ 16 SPM moderate intensity
1 MIN "Tech Focus" @ 19 SPM + build intensity
x 3

1 MIN Hard Effort @ 22 SPM