Endurance without Resistance The Workout Breakdown: - 10-min Warmup at 70% - 4 sets of 10' at 90% with 3 minutes rest - 10-min Cooldown at 70% Technique Focus: - Dragon Boat Style: Focus on having body weight at the catch and sitting up through the whole stroke. Can switch every 100m.  - OC Style: Can switch sides every 12 strokes. Reminder to have a strong last stroke and first stroke during the switches. - For Both: Concentrate on maintaining technique and pressure through the whole stroke 💬 Coach Tek's Weekly Update: Although I only totaled 20+ miles of paddling this week, I did get to put down some unofficial scores for my 750m and 150m TTs. I have a TT coming up in two weeks which will determine my rankings for Germany in July. **For the 750m - I got 3:50L & 3:42R **For the 150m - I got 41.5L & 41.1R Granted I didn’t taper for these, I’m feeling pretty happy with the training so far. Plus, there was some crosswind on the day that I tested. **On Friday, I flew out to Kansas City for a 2-day AMAZING clinic with KC Pink Warriors. I had such a great time meeting all the amazing Warriors on the team, all having battled cancer and is full of energy to overcome anything! They didn’t even let a torrential downpour and thunderstorm slow them down! **I’m grateful that Eri held down the fort at home, watching all 3 kids. 🏆 MONTHLY PRIZES - TOP CONTRIBUTORS 🏆 Winners announced June 30th at 5PM PST! 1. **FIRST PLACE**: 4 weeks of Personalized Training Program ($400 value) 2. **SECOND PLACE**: 2 weeks of Personalized Training Program ($200 value) 3. **THIRD PLACE**: Gift a month of TLC Skool Community to a friend ($62 value) Prizes must be redeemed within the following month 👇 COMMUNITY QUESTION 👇 What's your favorite post-practice snack or meal that helps you recover?

Title it: "Hello. I'm (name) from (city/country). And attach a photo of you paddling. Welcome to the TLC Community! The mission here is to develop community-minded paddler leaders! Whether you are brand new to paddling or a paddling coach yourself, you are in the right place to make a HUGE impact on yourself and the community you’re a part of! Your Next Steps: As easy as 1️⃣ 2️⃣ 3️⃣! 1️⃣ Write an introduction of yourself. Click on post and categorize it in “Introductions.” Title it: "Hello. I'm (name) from (city/country). And attach a photo of you paddling. >> Name. When did you start paddling? What brought you to this Skool community? Where do you paddle? What paddling sports do you do? Which teams do you paddle with? What keeps you showing up day in and day out? What has been challenging for you? What do you hope to gain from this paddling community? If someone referred you here, give them a shoutout here! 2️⃣ Read 2 other people’s introductions and leave them a supportive comment. >> Look for introductions that have the fewest replies and start there. This helps to build our community and help you connect with others who might be in similar situations as yourself. The more we connect with one another, the more we are able to help one another and motivate each other. 3️⃣ Schedule one 90-minute block this upcoming week to complete the workout-of-the-week (WOW) >> This is the starting point. Once you are able to designate and pencil in a time block, you have already taken a step towards making improvement. Next will be following through and completing the workout and then sharing it with the group. We all know how hard it can be to get the workout done sometimes, so make sure to positive comment when people get their workouts done! (No matter how small) 👏 Congratulations for joining this community! You’ve joined at the right time. 🕰️ 🤝 Keep engaging and you can earn prizes at the end of the month! Note that the prices will go up as membership increases. 💸