2025.5.4: WOW (Workout of the Week)

Tek Li

🔥

May 28 • Admin

500m GALORE!

The Workout Breakdown:

* 10-min Warmup at 65% (focus on long stroke and gradually increasing intensity)

* 10-min Warmup at 85% (focus on increasing intensity)

* 6 sets of 500m at 95% with 3 minutes rest/active rest (keep pressure on the gas the whole time)

* 10-min Cooldown at 65% (focus on recovery breathing and technique)d

Technique Focus:

* **Dragon Boat Style**: Complete each set one-sided. Do a start sequence and push hard throughout the piece.

* **OC Style**: Can switch sides every 12 strokes. Reminder to have a strong last stroke and first stroke during the switches.

* **For Both**: Concentrate on maintaining technique since there is no extra resistance

💬 Coach Tek's Weekly Update:

This was was a build week with 6 days of training, totally over 40 miles. There were 3 sprint days, 1 long hard day, and 2 recovery days. Needless to say, it was a taxing week but a fruitful one. As we near the end of May, there are MANY MANY end of the [school] year activities. Ryuichi's school program had a gathering and that was great to connect with his friends and the parents/families there. Over the weekend, we also went to a graduation party for one of our outrigger teammates. A huge congratulations. It's been quite the journey learning to balance training, work, and three little ones. This upcoming week will continue to be filled with paddling. I am gearing up for a 750m Time Trial in SoCal in late June. This TT will determine whether or not I'll be on the mixed boat in Germany Worlds. Wish me luck!

🏆 MONTHLY PRIZES - TOP CONTRIBUTORS 🏆

Winners announced May 31st at 5PM PST!

1. **FIRST PLACE**: 1:1 on-water session with me ($400 value)

2. **SECOND PLACE**: 2 weeks of Personalized Training Program ($170 value)

3. **THIRD PLACE**: Gift a month of TLC Skool Community to a friend ($50 value)

Prizes must be redeemed within the following month

👇 COMMUNITY QUESTION 👇

If you could paddle anywhere in the world, where would it be and why?

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