Warm Up:

  • 200m - Easy
  • 20 Wall Balls
  • 200m - Easy 5 Strokes, Power 10, Easy to 200
  • 20 Abmat Sit Ups
  • 200m - Full Power 200m (note average Split) *SR 28-32
  • 20 Bear Crawl Touches
  • 200m - Full Power 200m (previous ave split -10 sec) *SR 28-32
  • 20 KB Swings
  • 200m - Full Power 200m - 5 Strokes @ 28, 10 Strokes @ 32, finish @ 34

Skills/Drills:  Approaching a 1000m Time Trial

250m Sprint Starts

1/2, 1/2, 3/4, Full - High 5 - Power 10

500m Steady State

Aim for Full Power - 10 second as your target for the middle of your piece

250m Sprint to Finish

Take 5 strokes to build up SR and increase by 2 beats every 10 strokes thereafter

Workout:

1000m Time Trial

 

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