This is an example of a practice with the focus on starts.

5 minutes warm up. Exaggerate the pause, stabbing, and full stroke. The rate will be slightly slower than normal

3 minutes pause paddling

3 minutes starts. Only the first 6, focus on stabbing and a full stroke

3 minutes starts. First 6 then ups and ups

1 minute rest

15 minutes done.

3 minutes, 1 full race piece with rest afterwards

3 minutes, 1 full race piece with rest afterwards

5 minutes POW’s off and on

2 cool down, exaggerate the reach

2 minutes switch sides

30 minutes done.

Repeat on other side

 

As with any workout. Please consult your healthcare provider before doing any strenuous activity.