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Training Plan: Strength
| Phase (Strength) | Time | Description | Flywheel Resistance | Intensity |
|---|---|---|---|---|
| Warm Up | 02:00 | Freestyle | Level 1 | Easy |
| Warm Up (Rest) | 00:30 | Rest | - | - |
| Warm Up (Drills) | 04:00 | Repeat alternating 5 strokes left arm, 5 strokes right arm, then 1 minute freestyle | Level 2 | Moderate |
| Warm Up (Rest) | 01:00 | Rest | - | - |
| Main Set x 13 | 00:40 | Freestyle |
Resistance Ladder
Up 1-2-3-4-5-6-7
Down 6-5-4-3-2-1
|
Hard |
| Main Set (Rest) | 00:20 | Rest | - | - |
| Cool Down | 03:00 | Freestyle | Level 1 | Easy |
Build Explosive Power
Follow the flywheel resistance ladder for maximum strength gains.
