MONDAY BOARD SESSION AM: SESSION AIM: VOLUME WARM UP: (1,600M) (300M EASY / 100M ON @ 80% OFF @ EASY X 5 / 300M EASY) MAIN SET: (60 MINS) 1,000M @ 70% (KNEE PADDLING ALL THE WAY) 10 SECS ON FAST, 50 SECS EASY X 5 15 SECS ON FAST, 45 SECS EASY X 5 20 SECS ON FAST, 40 SECS EASY X 5 1,000M @ 70% (KNEE PADDLING ALL THE WAY) WARM DOWN: (500M) (500M EASY / WAVE CATCHING 10 MINS) TUESDAY SKI / KAYAK SESSION AM: SESSION AIM: THRESHOLD WARM UP: (2,000M) 2,000M BUILD (LAST 400 FAST

MONDAY SKI / KAYAK SESSION AM: SESSION AIM: VOLUME WARM UP PART 1: (16 MIN) (5 MIN EASY / 2 MIN @ 70%, 2 MIN @ 80%, 2 MIN @ FAST / 5 MIN EASY) WARM UP PART 2: (7 MIN) 1 MIN @ 80%, 30 SEC EASY X 5 MAIN SET: (60 MINS) 5,000M @ 75% 30 SECS VERY FAST, 60 SEC VERY EASY X 8 WARM DOWN: (500M) EASY TUESDAY SKI / KAYAK SESSION AM: SESSION AIM: THRESHOLD WARM UP: (2,000M) 2,000M BUILD (LAST 400 FAST) MAIN SET: (13,000M) 6 X 2000M @ 75% ON 8 MINS WARM DOWN: (500M) EASY SKI / KAYAK