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 and power feels at these two drastically different stroke rates!
WORKOUT:
5 min Pick Drill
2 min "light" @ 20 SPM
2 min "match it" @ 16 SPM
x 2
1 min "light" @ 20 SPM
1 min "match it" @ 116 SPM
Up Next in Beginner Program #2
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BUILD: Reverse Rate, Beat It! (PROG. 4)
This is the final progression of BUILD workouts for this block! This workout focuses on beating your previous split averages from the PROG 2 workout! Be sure to review your numbers from that workout to set yourself up for success with this workout!
WORKOUT:
5 min @ 24 SPM
5 min @ 22 SPM
4 min @ ... -
BRING IT: Increasing Sprint Durations...
It's time to BRING IT for the final workout of the block! Use your results from the PROG. 2 workout to help you craft your goals for this workout! Try to match your split averages!
WORKOUT:
60 sec "on" @ 24 SPM
60 sec "off" active recovery75 sec "on" @ 24 SPM
75 sec "off" active recovery90 s...
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BUILD: 22 SPM Intensity Changes (PROG...
To wrap up our second block of training, we revisit the PROG. 2 FOCUS workout and aim to practice varying our stroke intensities once again!
This time, aiming for 4-6 split second differences between light, moderate, and hard intensity efforts!
WORKOUT:
5 min Pick Drill
1 min light @ 22 SPM
1 m...
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