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4d • Admin
2025.10.1: WOW (Workout of the Week)
8’ endurance pieces with resistance
The Workout Breakdown - 4(8/2) at 80%
- 10-min Warmup at 60%
- 4 sets of 8 minute at 80% with resistance, 2 minutes active or full rest
- 10-min Cooldown at 70%
pErg - use damper 6
row erg - use damper 9
Oc1 - with bungee
Oc6 or DB - with pool noodle
Technique Focus:
- Dragon Boat Style: switch sides every minute
- OC Style: switch sides every 12 strokes
- For Both: Focus on efficient, long, and strong strokes the whole time
💬 Coach Tek's Weekly Update:
What a Week! October Madness in Full Swing 🔥
Training Kickoff:
Monday hit hard with two 500m pieces and ten 250m intervals - exactly the kind of speed work I needed heading into Nationals week!
CADBC Magic! ✨
Tuesday after work, Eri and I jetted down to LA for Coach Nathan's California Dragon Boat Camp - and WOW, what an honor to be invited back for our 4th year! This year was our biggest yet:
- 90 paddlers from across the nation
- 5 boats, 6 coaches
- Campers flew in from Arizona, California, Washington, Oregon, Kansas, Missouri, Florida, New York, and beyond!
Working alongside Coach Nathan, Steve, Connie, Eri, and Juntai was pure joy - watching paddlers level up their technique never gets old.
Morning V1 Sessions:
While coaching camp, I squeezed in morning V1 training sessions. Nothing beats getting that rudderless feel dialed in before Nationals!
Legendary Moment! 🏆
Friday brought the ultimate highlight - the Na Wahine 2025 CHAMPIONS from Ihilani Va'a stopped by the Dam to share their knowledge with us! Talk about humbling - getting tips from legends who had just conquered the most prestigious women's race in the world. Incredible!
IVF Sprint Nationals - MISSION ACCOMPLISHED! 🇺🇸
Massive thanks to Marissa and Randy for hosting us, and Andy, Amy, and Team Phoenix for adopting us into their Ohana. The nerves were real, but I trusted my training and left everything on the water.
THE RESULTS:
- 2nd fastest time overall BOTH DAYS
- Multiple Singapore 2026 berths secured!
I'LL BE REPRESENTING TEAM USA IN:
🚤 V1 500m Open Men
🚤 V6 500m Open Men
🚤 V6 1000m Open Men
🚤 Potentially V6 Elite Men (schedule permitting)
Singapore 2026, here we come! 🇸🇬
🏆 MONTHLY PRIZES - TOP CONTRIBUTORS 🏆
Winners announced October 31st 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 👇
Do you have a lucky seat position on the boat, or are you flexible?
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2025.10.1: WOW (Workout of the Week)
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