MONDAY BOARD SESSION AM: SESSION AIM: THRESHOLD WARM UP (1,600M): (300M EASY / 100M ON @ 80% OFF @ EASY X 5 / 300M EASY) MAIN SET: (3,600M) 1 / 3 / 5 – 200M EACH 90%70%/90% 2/4/6 – 200M EACH 70%/90%/70% 1 MIN REST BETWEEN EACH 600M WARM DOWN (500M): (500M EASY)   SKI / KAYAK SESSION PM: SESSION AIM: VOLUME WARM UP (2,000M): (500M EASY / 200M ON @ 70% OFF @ EASY X 5 / 500M EASY) MAIN SET (7,500M): 1,500M @ 70% X 2 (3 MIN EASY BETWEEN EACH EFFORT) 1,000M @ 70% X 2 (2 MIN EASY B

MONDAY SKI / KAYAK SESSION AM: SESSION AIM: VOLUME WARM UP (2,000M): (500M EASY / 200M ON @ 70% OFF @ EASY X 5 / 500M EASY) MAIN SET (10,000M): 1,500M @ 70% X 3 (3 MIN EASY BETWEEN EACH EFFORT) 1,000M @ 70% X 3 (2 MIN EASY BETWEEN EACH EFFORT) 500M @ 70% X 3 (1 MIN EASY BETWEEN EACH EFFORT) WARM DOWN (2,000M): (500M EASY / 200M ON @ 70% OFF @ EASY X 5 / 500M EASY)   STRENGTH SESSION PM: WEIGHTS / CORE / PLYOMETRIC     TUESDAY SKI / KAYAK SESSION AM: SESSION AIM: VOLUME MAIN S