MONDAY BOARD SESSION AM: SESSION AIM: VOLUME WARM UP: (1,600M) (300M EASY / 100M ON @ 80% OFF @ EASY X 5 / 300M EASY) MAIN SET: (40 MINS) 8 X 3 MIN @ 70% ON 5 MIN WARM DOWN: (500M) (500M EASY)   STRENGTH SESSION PM: WEIGHTS / CORE / PLYOMETRIC     TUESDAY SKI / KAYAK SESSION AM: SESSION AIM: THRESHOLD WARM UP: (2,500M) (500M EASY / 200M BUILD (MAX 90%) X 5 / 500M EASY) 30 SECS ON FAST, 60 SECS EASY X 5 MAIN SET: (8,000M) 8 X 1,000M @ ON 6.30 MIN (SHORT REST) WARM DOWN: (500M)

MONDAY SKI / KAYAK SESSION AM: SESSION AIM: VOLUME WARM UP: (4,000M) (500M EASY / 200M BUILD (MAX 80%) X 5 / 500M EASY) 30 SECS ON 80%, 90 SECS EASY X 10 MAIN SET: (5,000M) 5,000M @ 70% WARM DOWN: (500M) (500M EASY)   STRENGTH SESSION PM: WEIGHTS / CORE / PLYOMETRIC     TUESDAY SKI / KAYAK SESSION AM: SESSION AIM: THRESHOLD WARM UP: (2,500M) (500M EASY / 200M BUILD (MAX 90%) X 5 / 500M EASY) 30 SECS ON FAST, 60 SECS EASY X 5 MAIN SET: (8,000M) 8 X 1,000M @ ON 6.30 MIN (SHORT