2025.4.4: WOW (Workout of the Week)

Tek Li

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Apr 30 (edited) • Admin

🔥 PYRAMID ENDURANCE BUILDER 🔥

Build your aerobic base and mental toughness with this progressive endurance pyramid workout!

The Workout Breakdown:

10-min Warmup at 65% effort (focus on technique and body alignment)
2-min Full Rest (prepare mentally for the sustained effort ahead)
Pyramid Structure: 5 minutes at 75% effort, 10 minutes at 80% effort, 15 minutes at 85% effort, 10 minutes at 80% effort, 5 minutes at 75% effort
10-min Cooldown at 60% effort (focus on recovery breathing)

Technique Focus:

Dragon Boat Style: Maintain consistent timing and rate, focus on hip drive
OC Style: Find your sustainable rhythm, focus on efficient transitions between sides
For Both: Concentrate on maintaining technique as fatigue sets in - this builds race endurance

💬 Coach Tek's Weekly Update:

This past week was a solid week of base building. As I continue to prepare for Team USA trials, I need to make sure my base stays strong. Last week, I was on the water 6 times and put in over 40 miles of sprint work... that's a lot for sprint work. Over 7 hours on the water. This upcoming week will be similar to last week, but with a little more progression. Another cool thing this past week was that Ryuichi (5yo) and Harumi (4yo) both went to Keiki practice and had fun on the water! Even Tatsu (11 month) got on a canoe!

Top 30-day contributors will be winning prizes or $$$. (next one to be announced at 5PM PST on 5/31!)

1st -

@Tee T

- 1:1 on-water session with me ($400 value)

2nd -

@Kyle Davis

- 2 weeks of Personalized Training Program ($170 value)

3rd -

@Lana Akimova

- 1 gift to a friend for to join TLC Skool Community for a month ($62 value)

Note: must be redeemed within the following month.

📣 JOIN US FOR THE NEXT TEK TALK