1’ sprints The Workout Breakdown - 12(1/2) at 95% - 10-min Warmup at 70% - 12 sets of 1 minute at 95%, 2 minutes active or full rest - 10-min Cooldown at 70% pErg - use damper 1 row erg - use damper 4 Oc1 - no bungee Oc6 or DB - no pool noodle Technique Focus: - Dragon Boat Style: switch sides every set - OC Style: switch sides every 12 strokes  - For Both: This is a near-maximum output for 1 minute 💬 Coach Tek's Weekly Update: Back to Business Mode! 🎯 After the Catalina high, it was time to get back to reality - catching up on school work and diving into the next training cycle. With 4 weeks until IVF Sprint Nationals, the countdown is officially ON! Training Focus:Week 1 of the new cycle hit hard with 6 and 8-minute pieces under resistance. My body is still remembering what Catalina took out of me, but that's exactly the kind of base I need heading into Nationals prep. Coaching Highlight:Friday after work, I made the drive down to Morro Bay for a final Nationals Tune-up clinic with SurviveOars. Seeing their progress and determination was incredible - they're going to bring the power at Nationals! Let's GO SurviveOars! 🔥 By the Numbers:30 miles of paddling for the week, which felt perfect for a recovery/transition week. Sunday was all about the long drive home and getting my head back into work mode for the week ahead. 🏆 MONTHLY PRIZES - TOP CONTRIBUTORS 🏆 Winners announced September 30th at 5PM PST! 1. **FIRST PLACE**: 4 weeks of Personalized Training Program ($400 value) 2. **SECOND PLACE**: 2 weeks of Personalized Training Program ($200 value) 3. **THIRD PLACE**: Gift a month of TLC Skool Community to a friend ($62 value) Prizes must be redeemed within the following month 👇 COMMUNITY QUESTION 👇 What's the best piece of paddling advice someone ever gave you?

Had a gruelling yet satisfying workout the other day before my test today. Looking at my best 1 minute piece and comparing to other laps, how do I mentally analyze and prepare my body physically for the 500m test? I was looking at different pacing charts that day and noticed that when 2/5 of the way through, my pace decreased, I did worse. So during my test today, I tried my hardest to get the chain moving... But mentally told myself to hold on at least 2/5-3/5 of the way through! Curious how others use data to do better with the tests.

A recent article about dragon boat on one of my good friends, Henry! Give it a read to find out which languages they train in! https://missionlocal.org/2025/03/sf-dragon-boat/

Slipped in a WOW. DB season has started so somewhat back on track with workout. Tuesday Thursday AM. HIIT class Wednesday perg session at Melfit Saturday paddling Sunday steer/paddling And extra oc paddling to squeeze in. Never enough time in the week I probably shouldnt have cut the warm I and cool down in half.

I did it on Wednesday on the perg !!! Using the new hrm Do my max was 165-170 I shorted the warmup to 5 mins. Cool down was just sitting there watching my sweat drip on the floor.