MONDAY OFF TUESDAY BEACH RUN SESSION: 10 MIN W/U (EASY JOG / RUN INCLUDING 4 X 20 SEC @ FAST PACE) 4 X 5 MINUTES @ 80%, 1 MINUTE EASY /...

MONDAY SKI / KAYAK SESSION AM: 10 MINS WARM UP GOOD TEMPO 5 X 1.30 MIN @ 100% ON 5 MIN 5 X 1.00 MIN @ 100% ON 4 MIN 5 X 30 SECS @ 100% ON...

MONDAY SKI / KAYAK SESSION AM: 10 MINS WARM UP GOOD TEMPO 4,000M @ 80% BEACH STARTS: 8 X 40 STROKES EASY PADDLE BACK 10 MINS WARM DOWN...