Surfski Intervals
Total Time: 1:08
Distance: 6.1 Miles
Top Speed: 6.6 mph
10 min warm up
5 Sets of 3 Min Max speed and 6 minutes recovery.
My forward stroke continues to improve. I am now engaging my legs and rotating. I noticed while watching the Forward Stroke DVD that Oscar extends his wrist on his top hand toward the end of the stroke. I have tried to emulate this. Basically my paddling mantra is straight top arm, pull with heel pressing then lift at hip. I felt strong today my recovery speed was around 5.3 mph and my max effort speed was over 6 mph. One thing I must work on is my left side stroke. After my session I noticed I was pumped more on my right side lats and shoulders. Have to figure this one out.
Weight Training
Leg Ups 4x30 Superset with
Dips 4x12
Deadlift 125# 10, 195# 3, 245# 3, 255# 3
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