2025.7.4: WOW (Workout of the Week)

Tek Li

🔥

Aug 4 • Admin

3 x 1 mile time trial

The Workout Breakdown - 3(1mi/3) at 95%

10-min Warmup at 70%
3 sets of 1 mile piece at 95%, then 3 minutes rest
10-min Cooldown at 70%

Technique Focus:

Dragon Boat Style: switch sides every minute
OC Style: switch sides every 10 strokes
For Both: You want to get uncomfortable and keep pushing through each stroke. Notice when you start feeling tired and what gets tired first. That will be something to work on in the upcoming month.

💬 Coach Tek's Weekly Update:

Apologies for the delay of this WOW. I came back from Germany on Monday. It was nice to be back home sleeping in my own bed. But my checked bags didn't make it back with me. It took me another 3 days before I was able to finally get my paddle case back. This week, I made sure to give myself a break. Except Tuesday, I went out to paddle OC6 at Kilohana practice. Then the rest of the week, even though I thought about paddling, I told myself to not paddle.

It's important to give the body and the mind a little reset so that I don't jump right back into all the training and routine.

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