Dragon Boat Paddling Resources

I've been working on a new linking drill that is a winner so far in the boat.

If you are familiar with the 30:30 (30 power strokes followed by 30 recovery strokes) and the overrate (30 high speed strokes followed by 20 slower recovery strokes) this blends the two.

Starting with 30 casual strokes, ramp up to 30 overrate (85/min or so) then back to 30 casual, then 30 power strokes, then 30 causal. repeat this however many times you feel comfortable.

I notice many things with this drill, first and foremost, you can do a lot of it. 3 complete sets before a change does not feel straining. Compare this with just the 30:30 or 30:20, both of these feel more straining at 6 sets (the equivalent water time) before a change. Second, the overrate section produces a great blending and timing drill along with great speed work. Third, power work at slower rate builds the muscles ability to transport lactic acid, as well as strength. Fourth, calling out the powers increases breathing. 

Lastly, this has many facets and works to more strengths, i.e. if you are good at speed you get positive feedback, if you are good at power you will likewise get positive feedback, etc. It keeps people entertained and focused for much longer. 

You can play with focus during each set, first focus on the powers and really push it, then later focus on the speed and try to maintain perfect technique.

After playing with this the last few practices, I have noticed that I am sore after practice for the first time in a long time, but I never noticed I was working that hard!

Gotta love it!

Paddles Up!

Scott