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