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 at a sustainable speed.
- 2Maintain a steady cadence during the paddle to avoid burnout.
- 3Focus on your breathing patterns: exhale underwater and inhale quickly at the surface.
- 4Consider using a technique drill in the water before the WOD for efficiency.
- 5Stay relaxed in the water to preserve energy for the paddle.
Safety Considerations
Technical Focus
Ensure proper breathing technique to prevent fatigue.
Recommended Warm-Up
General Warm-Up:
- Dynamic Stretching - 3 min(Focus on arms and shoulders.)
Mobility Work:
- 10 Shoulder Pass-Throughs(Use a band or stick.)
- 10 each side Hip Openers(Focus on dynamic stretches.)
Activation Drill:
2 rounds- 100 m easy swim Swimming Drills(Focus on form.)
- 100 m easy paddle Paddle Drills(Keep a steady rhythm.)
Scaling Options
Intermediate
Reduce the distance for a sufficient challenge.
- 1
swim
800 meter Swim
- 2
paddle
800 meter Paddle
Scaled
Significantly reduce distances for beginners.
- 1
swim
500 meter Swim
- 2
paddle
500 meter Paddle