In addition to two laps and stretches, we also had the usual core workouts, which consisted of: side bridges (L&R), crunches, and planks. This evening, we held everything for 50 seconds.
Afterwards, we divided into four teams of 3 or 4. There was a total of 14 paddlers today. Each group sent two people to the line and we ran a lot of sprints.
Workout:
2 x 100m: times were between 11s - 16s
1 x 400m: times were between 1:12 - 2:15
1 x 800m: times were between 3:01 - 5:21
Everyone was exhausted after those bursts of runs. Coach Mike stopped by to share with us some dragonboating technique related to seating and rotation.
the usual core routine
burpies for warm-up
small lesson from mike
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