MONDAY BOARD SESSION AM: WARM UP (1,300M): (250M EASY / 200M ON @ 70% OFF @ EASY X 2 / 250M EASY) MAIN SET: (2,400M) 600M @ 70% X 2 (2 MIN EASY BETWEEN EACH) 400M @ 70% X 2 (1 MIN EASY BETWEEN EACH) 200M @ 70% X 2 (30 SECS EASY BETWEEN EACH) WARM DOWN (250M): (250M EASY)   STRENGTH SESSION PM: WEIGHTS / CORE / PLYOMETRIC     TUESDAY SKI / KAYAK SESSION AM: WARM UP (2,200M): (500M EASY / 300M BUILD X 4 / 500M EASY) MAIN SET: (8,000M) 800M X 10 300M ON (FAST) / 200M OFF @ EASY

MONDAY SKI / KAYAK SESSION AM: WARM UP (2,000M): (500M EASY / 200M ON @ 70% OFF @ EASY X 5 / 500M EASY) MAIN SET (9,000M): 1,500M @ 70% X 3 (2 MIN EASY BETWEEN EACH EFFORT) 1,000M @ 70% X 3 (1 MIN EASY BETWEEN EACH EFFORT) 500M @ 70% X 3 (30 SECS EASY BETWEEN EACH EFFORT) WARM DOWN (500M): (500M EASY)   STRENGTH SESSION PM: WEIGHTS / CORE / PLYOMETRIC     TUESDAY SKI / KAYAK SESSION AM: WARM UP (2,200M): (500M EASY / 300M BUILD X 4 / 500M EASY) MAIN SET: (8,000M) 800M X 10 30