2025.8.4: WOW (Workout of the Week)

Tek Li

🔥

Aug 26 • Admin

1000m work

The Workout Breakdown - 6(1000m/2) at 95%

5-min Warmup at 70%
6 sets of 1000m at 95%, 2 minutes 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: stay on one side each set (yes, it’s going to burn)
OC Style: switch sides every 12 strokes
For Both: This is one of my favorite distances to train. It’s more than a sprint, but not quite an endurance paddle. You’re pretty much going hard the whole time!

💬 Coach Tek's Weekly Update:

New school, new routines, different historically underserved student population… let me tell you that I have my hands FULL! It was a culture shock and a jarring wakeup call.

I was so beat after each day of teaching, but I took it out during my workouts. I had 200m sprints and 2 minute sprints and distance paddling with Kilohana OC6. I looked forward to the weekend.

On Saturday, I decided to race Kula Anela with their special 16-mile iron course that went out the Golden Gate Bridge. Mentally, I told myself I needed my kids to NOT be there. Fortunately, we were able to coordinate babysitting via my parents, my brother, and my sister so that every kid was accounted for.

It was my first race of the season (yes… first race) and it was one of the best.

Next up is Catalina Co-ed race. NorCal Dragon Boat Festival. And then V1 Sprint Nationals.

🏆 MONTHLY PRIZES - TOP CONTRIBUTORS 🏆

Winners announced August 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 👇

If your paddle could talk, what would it say about your technique?

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