MONDAY BOARD SESSION AM: SESSION AIM: VOLUME WARM UP: (11 MIN) (2 MIN EASY / 1 MIN 80% / 2 MIN EASY / 1 MIN 90% / 2 MIN EASY / 1 MIN 100% / 2 MIN EASY) MAIN SET 1: (32 MINS) 1 MIN ON (FAST), 1 MIN (EASY), 1 MIN (FAST), 1 MIN (OFF) X 8 MAIN SET 2: (20 MINS) 30 STROKES @ MAX (BEACH STARTS EASY PADDLE BACK) X 5 WARM DOWN: (10 MIN) WAVE CATCHING SKI / KAYAK SESSION PM: SESSION AIM: VOLUME MAIN SET: (60 MIN) 10,000M TECHNIQUE 60/70% TUESDAY SKI / KAYAK SESSION AM: SESSION AI

MONDAY SKI / KAYAK SESSION AM: SESSION AIM: VOLUME WARM UP: (10 MIN) (2 MIN EASY / 2 MIN 70% / 2 MIN EASY / 2 MIN 80% / 2 MIN EASY) MAIN SET 1: (60 MIN) 5 MIN @ 80% 1 MIN @ 50% X 10 (RESTRICTOR BAND) WARM DOWN: (500M) EASY TAP SKI / KAYAK SESSION PM: SESSION AIM: VOLUME MAIN SET: (60 MIN) 10,000M TECHNIQUE 60/70% TUESDAY SKI / KAYAK SESSION AM: SESSION AIM: THRESHOLD WARM UP: (14 MIN) (2 MIN EASY / 2 MIN 80% / 2 MIN EASY / 2 MIN 90% / 2 MIN EASY / 2 MIN 80% / 2 MIN EASY