This workout will help you better understand the concept of intensity vs. stroke rate and build the understanding that stroke rate doesn't necessarily matter - it's what you do with the stroke rate that matters!
WORKOUT:
5 min Pick Drill
1 min light @ 22 SPM
1 min moderate @ 22 SPM
1 min hard @ 22 SPM
1 min moderate @ 22 SPM
1 min light @ 22 SPM
1 min moderate @ 22 SPM
1 min hard @ 22 SPM
1 min light @ 22 SPM
1 min hard @ 22 SPM
Up Next in Beginner Program #2
-
BUILD: Reverse Rate Build (PROG. 3)
It's time to continue to work on stroke efficiency and BUILD stroke force and effort with decreasing stroke rates!
Refer to your PROG.1 workout from this block and use those scores to help you craft goals for this workout!
WORKOUT:
5 min @ 22 SPM
5 min @ 20 SPM
5 min @ 18 SPM
5 min @ 16 SPM -
BRING IT: 90 Sec Max Intervals (PROG. 3)
Are you ready to knock out some 90 second sprints, again? This time: an added challenge! Can you MATCH your intensities from progression 1 with LESS rest and recovery?
WORKOUT:
90 sec max effort
60 sec recovery
x 5 -
FOCUS: Two Rates, Same Split (PROG. 3)
Get ready to FOCUS in and practice maintaining the same split intensity at 20 SPM and 16 SPM - just like in the first progression of the FOCUS workouts!
So, refer back to PROG 1. and look at your split averages. Try to match them or beat them for this workout - focusing on how your stroke ratio ...
1 Comment