Power Cord Workout
Start with a basic warm up
3-5 minutes of arm swings and shoulder rotations, these will prepare your body for the cord main section.
Do 5 x 60 seconds at a moderate pace with light breathing paddle slowly with smooth controlled movements.
After each 60 seconds of paddle take 30 seconds rest
After 2 minutes of rest then try 4x 2 minutes of paddle taking 30 seconds rest.
And finally try 3×3 minutes of paddle taking 45 seconds rest after each 3 minutes.
Cool down with 10 minutes light stretching
Warm up -5 minutes mobility exercises
5×2 minutes light paddle with 30 seconds rest after each 2 minutes.
then do 4×3 minutes with 30 seconds rest after each 30 seconds.
And finally try 1×5 minutes non stop light paddle.
Cool down with 10 minutes light stretching
Warm up with 5 minutes mobility exercises
10×2 minutes light paddle with 30 seconds rest after each 2 minutes.
Then do 5×4 minutes at a strong to moderate pace with 60 seconds rest after each 4 minutes.
Also try a 10 minute non stop paddle.
For sprint training try 10 x 20 seconds fast with 30 seconds rest after each 20 second sprint.
Cool down with 10 minutes light stretching.
Basic Power Stroke Double Arm Paddle
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