For TimeCardioBenchmark50:00
Swim Paddle
Monostructural
Solo
Workout Details
For Time
50:00
For Time:
1000 mSwim
1000 mPaddle
Time Cap: 50 minutes
Coaching Tips
Strategy
- 1Pace yourself during the swim; start strong, but don't burn out early. Consider breaking the paddle into manageable segments if fatigue sets in.
- 2Stay streamlined in the water while swimming to reduce drag; focus on your stroke technique for better efficiency.
- 3If you're struggling, consider switching between different strokes or paddling techniques for relief.
- 4Hydrate properly before and after the session to optimize your performance and recovery.
Safety Considerations
Technical Focus
Ensure proper form to avoid shoulder strain during swimming and paddling.
Recommended Warm-Up
General Warm-Up:
- Swim Easy - 3 min(Easy swimming to warm up the shoulders and legs.)
Mobility:
- 5-10 Shoulder Stretch(Focus on dynamic shoulder stretches.)
- 5-10 Hip Flexor Stretch(Stretch the hip flexors to prepare for paddling.)
Activation:
2 rounds- 30 sec Swim Kicks(Perform flutter kicks at the pool edge.)
- 10-15 Paddle Simulation(Use a resistance band or mimic the paddle motion to activate the shoulders.)
Scaling Options
Intermediate
Reduced distance by 20%
- 1
swim
800m Swim
- 2
paddle
800m Paddle
Scaled
Reduced distance by 40%
- 1
swim
600m Swim
- 2
paddle
600m Paddle