For TimeCardioBenchmark60:00
Pier Paddle
Monostructural
Solo
Workout Details
For Time
60:00
For Time:
500 mSwim
3219 mPaddle
500 mSwim
Coaching Tips
Strategy
- 1Pace yourself throughout all segments to avoid fatigue, especially in the swimming portions.
- 2Maintain a strong and consistent stroke to enhance efficiency in the swim.
- 3Use short bursts of speed during the paddle segment to manage energy while maintaining forward momentum.
- 4Transition smoothly between swimming and paddling to minimize downtime.
- 5Focus on your breathing technique to maintain rhythm and endurance.
Safety Considerations
Technical Focus
Ensure proper body positioning in the water to prevent strain on the shoulders.
Recommended Warm-Up
General Warm-Up:
- 5-10 Dynamic Stretching - 2 min(Focus on shoulder and hip mobility.)
Mobility:
- 10 each direction Arm Circles - 1 min
- 10 each leg Hip Openers - 1 min
- 10 each side Torso Twists - 1 min
Activation:
2 rounds- 50m Swim Drill (easy pace)(Use a relaxed stroke.)
- 100m Paddle Drill (easy pace)(Focus on form over speed.)
Scaling Options
Intermediate
Reduce swim to 300m and paddle to 1.5 miles.
- 1
swim
Reduce distance to 300m
- 2
paddle
Reduce distance to 2400m
Scaled
Reduce swim to 200m and paddle to 1 mile.
- 1
swim
Reduce distance to 200m
- 2
paddle
Reduce distance to 1600m