MONDAY SKI / KAYAK SESSION AM: SESSION AIM: VOLUME WARM UP: (2,000M) (500M EASY / 1,000M LONG SEPARATION (MAX 70%) / 500M EASY) MAIN SET 1: (4,000M) 4,000M @ 75% MAIN SET 2 (OCEAN): BEACH STARTS X 5 (40 STROKES) BUILD INTENSITY X 2. LAST TWO EFFORTS AT MAX MAIN SET 2 (ERGO): 40 STROKES (LEFT SIDE) @ QUICK ON 3 MIN X 5 WARM DOWN: (500M) (500M EASY) TUESDAY SKI / KAYAK SESSION AM: SESSION AIM: THRESHOLD WARM UP: (2,500M) (1,000M EASY) 60 SECS ON FAST (90%), 90 SECS EASY X 5 MAI