OCEAN SKI WORLD CHAMPIONSHIPS 2023 : 7 WEEK TRAINING BLOCK
Updated: Oct 4
SKI & KAYAK TRAINING PROGRAM WEEK 1 (2/10 – 8/10)
MONDAY
SKI / KAYAK SESSION:
WARM UP (2,000M):
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET: (9,000M)
6 X 1,500M @ 70% (2 MIN REST BETWEEN EACH)
WARM DOWN (500M):
EASY
TUESDAY
SKI / KAYAK SESSION:
WARM UP (2,000M):
(500M EASY, 1000M BUILD, 500M EASY)
MAIN SET (9,000M):
1000M X 9 ON 7 MIN @ 80%
WARM DOWN (1,000M):
(500M EASY, 1000M BUILD, 500M EASY)
STRENGTH SESSION:
WEIGHTS / CORE / PLYOMETRIC
WEDNESDAY
SKI / KAYAK SESSION:
WARM UP (1,000M):
EASY TAP
MAIN SET: (20,000M)
TEMPO (RESTRICTOR BAND)
WARM DOWN (1000M):
EASY (REMOVE BAND)
RUN SESSION:
MAIN SET:
10,000M TEMPO (70%)
WARM DOWN (500M):
WALK
THURSDAY
SKI / KAYAK SESSION:
WARM UP (2,000M):
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET: (12,000M)
6 X 2000M @ 80% (500M TAP RECOVERY BETWEEN EACH)
2 MIN REST BETWEEN EACH 2,000M
WARM DOWN (1,000M):
EASY
STRENGTH SESSION:
WEIGHTS / CORE / PLYOMETRIC
FRIDAY
OFF
SATURDAY
SKI / KAYAK SESSION:
WARM UP (1,500M):
(1000M BUILD LAST 100 VERY FAST / 500M EASY PADDLE)
MAIN SET: (10,000M)
1000M X 10 ON 7 MIN @ 80%
WARM DOWN (1000M):
EASY
RUN SESSION:
MAIN SET:
10,000M TEMPO (70%)
WARM DOWN (500M):
WALK
SUNDAY
SKI / KAYAK SESSION:
MAIN SET (10,000M)
EASY TECHNIQUE (RESTRICTOR BAND)
SKI & KAYAK TRAINING PROGRAM WEEK 2 (9/10 – 15/10)
MONDAY
SKI / KAYAK SESSION:
WARM UP (2000M):
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET (9,000M):
(3 X 1500M, 3 X 1000M, 3 X 500M)
1500M @ 70% X 3 (3 MIN EASY BETWEEN EACH EFFORT)
100M @ 80% X 3 (2 MIN EASY BETWEEN EACH EFFORT)
500M @ 90% X 3 (1 MIN EASY BETWEEN EACH EFFORT)
3 X STANDING STARTS X 30 STROKES, 3 X FLYING STARTS X 30 STROKES (@ VERY FAST) ON 3 MINS
WARM DOWN (1000M):
EASY
STRENGTH SESSION:
WEIGHTS / CORE / PLYOMETRIC
TUESDAY
SKI / KAYAK SESSION:
WARM UP (2,200M):
(500M EASY / 300M BUILD X 4 / 500M EASY)
MAIN SET: (9,600M)
800M X 12
300M ON (FAST) / 200 EASY TAP / 300 ON (VERY FAST) / OFF @ 70% TEMPO LONG STROKE SEPARATION)
90 SECS EASY TAP BETWEEN EACH
WARM DOWN (500M):
500M EASY
RUN SESSION:
WARM UP (1000M):
(1000M BUILD LAST 100 FAST)
MAIN SET:
RUN (HILL REPEATS) 4 X 3 MINS (HARD) EASY WALK BACK
WARM DOWN (1000M):
EASY
WEDNESDAY
SKI / KAYAK SESSION:
WARM UP (1,500M):
(1000M BUILD LAST 100 VERY FAST / 500M EASY)
MAIN SET: (25,000M)
SWAP WASH LEADS X 4 MIN @ 80%
WARM DOWN (500M):
500M EASY
THURSDAY
SKI / KAYAK SESSION:
WARM UP (3,000M):
(500M EASY / 500M BUILD X 4 / 500M EASY)
MAIN SET: (12,000M):
12 X 1000M ON 6 MIN @ 80%
WARM DOWN (2,000M):
(500M EASY / 500M BUILD X 2 / 500M EASY)
SKI / KAYAK SESSION PM (OPTIONAL) :
10KM (10,000M) AEROBIC @ 70% TECHNIQUE
STRENGTH SESSION:
WEIGHTS / CORE / PLYOMETRIC
FRIDAY
OFF
SATURDAY
SKI / KAYAK SESSION:
WARM UP (2000M):
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET (12,000M):
6 X 2000M (BUILD EACH 500M, LAST 500 FAST) CONTINUOUS
WARM DOWN (1000M):
EASY
RUN SESSION:
MAIN SET:
RUN (FLAT) 45 MINS @ 70-80%
SUNDAY
SKI / KAYAK SESSION:
MAIN SET (10,000M)
EASY TECHNIQUE (RESTRICTOR BAND) 70%
SKI & KAYAK TRAINING PROGRAM WEEK 3 (16/10 – 22/10)
MONDAY
SKI / KAYAK SESSION:
WARM UP (3000M):
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET (7,000M):
4,000M @ 80%
5 MIN EASY PADDLE
10 SECS ON FAST, 50 SECS EASY X 6
4 MINS REST / EASY TAP
15 SECS ON FAST, 45 SECS EASY X 4
4 MINS REST / EASY TAP
20 SECS ON FAST, 40 SECS EASY X 2
4 MINS REST / EASY TAP
WARM DOWN (1000M):
EASY PADDLE
STRENGTH SESSION:
WEIGHTS / CORE / PLYOMETRIC
TUESDAY
SKI / KAYAK SESSION:
WARM UP (2000M):
(500M EASY / 1000M BUILD / 500M EASY)
MAIN SET: (12,000M)
3000M BUILD X 4 CONTINUOUS
WARM DOWN (2000M):
(500M EASY / 100M FAST 90%, 100M EASY X 5 / 500M EASY)
RUN SESSION:
MAIN SET:
10,000M TEMPO (70%)
WARM DOWN (500M):
WALK
WEDNESDAY
SKI / KAYAK SESSION:
WARM UP (1,000M):
(MIDDLE 3000M FAST)
MAIN SET: (25,000M)
SWAP WASH LEADS X 4 MIN @ 80%
WARM DOWN (1000M):
EASY
THURSDAY
SKI / KAYAK SESSION:
WARM UP (2,000M):
(500M EASY / 200M BUILD X 5 / 500M EASY)
MAIN SET: (12,000M)
12 X 1000M ON 7 MIN
WARM DOWN: (2,000M)
(500M EASY / 200M BUILD X 5 / 500M EASY)
STRENGTH SESSION:
WEIGHTS / CORE / PLYOMETRIC
FRIDAY
OFF
SATURDAY
SKI / KAYAK SESSION:
MAIN SET: (20,000M)
20,000M WASH LEADS X 4 MINS @ 80%
RUN SESSION:
WARM UP (1000M):
(1000M BUILD LAST 100 FAST)
MAIN SET:
RUN (HILL REPEATS) 4 X 3 MINS (HARD) EASY WALK BACK
WARM DOWN (1000M):
EASY
SUNDAY
OFF
SKI & KAYAK TRAINING PROGRAM WEEK 4 (23/10 – 29/10)
SKI / KAYAK SESSION:
WARM UP (3,000M):
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET (7,000M):
4,000M @ 80%
5 MIN EASY PADDLE
10 SECS ON FAST, 50 SECS EASY X 6
4 MINS REST / EASY TAP
15 SECS ON FAST, 45 SECS EASY X 4
4 MINS REST / EASY TAP
20 SECS ON FAST, 40 SECS EASY X 2
4 MINS REST / EASY TAP
WARM DOWN (1,000M):
EASY PADDLE
SKI / KAYAK SESSION PM: (OPTIONAL)
5K (5000M) EASY TECHNIQUE STROKE SEPERATION
TUESDAY
SKI / KAYAK SESSION:
WARM UP: (2,200M)
(500M EASY / 300M ON @ 80% OFF @ EASY X 4 / 500M EASY)
MAIN SET: (15,000M)
15 X BROKEN (750M) 250M ON / 250M EASY / 250M ON ON/OFF/ON (ON @ FAST / OFF@70%)
250M FLOAT / EASY PADDLE BETWEEN EACH
WARM DOWN: (500M)
(500M EASY)
STRENGTH SESSION:
WEIGHTS / CORE / PLYOMETRIC
WEDNESDAY
SKI / KAYAK SESSION:
WARM UP (1,000M):
(MIDDLE 3000M FAST)
MAIN SET: (30,000M)
SWAP WASH LEADS X 4 MIN @ 80%
WARM DOWN (1000M):
EASY
RUN SESSION:
MAIN SET:
10,000M TEMPO (70%)
WARM DOWN (500M):
WALK
THURSDAY
SKI / KAYAK SESSION:
WARM UP (2,000M):
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET: (12,000M)
12 X 1000M ON 5.45 MIN (SURVIVAL TEMPO)
WARM DOWN: (2,000M)
(500M EASY / 200M BUILD X 5 / 500M EASY)
STRENGTH SESSION:
WEIGHTS / CORE / PLYOMETRIC
FRIDAY
OFF
SATURDAY
SKI / KAYAK SESSION:
WARM UP:
(500M EASY / 500M BUILD X 2 / 500M EASY)
MAIN SET: (20,000M)
5000M (BUILD X 4)
WARM DOWN: (1,000M)
1000M EASY
RUN SESSION:
WARM UP (500M):
(500M BUILD LAST 100 FAST)
MAIN SET:
60 MINS EASY TEMPO HILLY COURSE
WARM DOWN (500M):
EASY
SUNDAY
SKI / KAYAK SESSION PM: (OPTIONAL)
5K (5000M) EASY TECHNIQUE STROKE SEPERATION
SKI & KAYAK TRAINING PROGRAM WEEK 5 (30/10 – 5/11)
MONDAY:
SKI / KAYAK SESSION:
WARM UP (3,000M):
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET (7,000M):
4,000M @ 80%
5 MIN EASY PADDLE
10 SECS ON FAST, 50 SECS EASY X 6
4 MINS REST / EASY TAP
15 SECS ON FAST, 45 SECS EASY X 4
4 MINS REST / EASY TAP
20 SECS ON FAST, 40 SECS EASY X 2
4 MINS REST / EASY TAP
WARM DOWN (1,000M):
EASY PADDLE
SKI / KAYAK SESSION PM: (OPTIONAL)
5K (5000M) EASY TECHNIQUE STROKE SEPERATION
TUESDAY
SKI / KAYAK SESSION:
WARM UP: (3,000M)
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET: (12,000M)
8 X 1500M BROKEN INTO EFFORT 1, 3, 5, 7 @ 80%, EFFORT 2, 4, 6, 8 @ 90%
500M TAP / EASY BETWEEN EACH
WARM DOWN: (1,000M)
EASY TAP
STRENGTH SESSION:
WEIGHTS / CORE / PLYOMETRIC
WEDNESDAY
SKI / KAYAK SESSION:
WARM UP: (2,000M)
(500M EASY / 500M BUILD X 2 / 500M EASY)
MAIN SET: (30,000M)
30,000M (30K) SWAP WASH LEADS
WARM DOWN: (1000M)
EASY TAP
RUN SESSION:
WARM UP (500M):
(500M BUILD LAST 100 FAST)
MAIN SET:
60 MINS EASY TEMPO FLAT COURSE
WARM DOWN (500M):
EASY
THURSDAY
SKI / KAYAK SESSION:
WARM UP: (3,000M)
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET: (60 MIN)
10 X 2 MIN ON 3 MIN @ 80% (HEAVY TECHNIQUE FOCUS)
10 X 1 MIN ON 3.30 MIN @ FAST
WARM DOWN: (2000M)
(500M EASY / 500M BUILD X 2 / 500M EASY)
STRENGTH SESSION:
WEIGHTS / CORE / PLYOMETRIC
FRIDAY
OFF
SATURDAY
SKI / KAYAK SESSION:
WARM UP:
(500M EASY / 500M BUILD X 2 / 500M EASY)
MAIN SET: (20,000M)
5000M (BUILD X 4)
WARM DOWN: (1,000M)
1000M EASY
RUN SESSION:
WARM UP (500M):
(500M BUILD LAST 100 FAST)
MAIN SET:
60 MINS EASY TEMPO HILLY COURSE
WARM DOWN (500M):
EASY
SUNDAY
SKI / KAYAK SESSION:
WARM UP: (3,000M)
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET: (5,000M)
TECHNIQUE STROKE SEPARATION (60%)
SKI & KAYAK TRAINING PROGRAM WEEK 6 (6/11 – 12/11)
MONDAY
SKI / KAYAK SESSION:
WARM UP: (2,000M)
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET: (8,000M)
TECHNIQUE STROKE SEPARATION (80%)
TUESDAY
SKI / KAYAK SESSION:
WARM UP: (2,000M)
(500M EASY / 500M BUILD X 2 / 500M EASY)
MAIN SET: (20,000M)
8 X 2000M BROKEN INTO EFFORT 1, 3, 5, 7 @ 80%, EFFORT 2, 4, 6, 8 @ 90%
500M TAP / EASY BETWEEN EACH
WARM DOWN: (1,000M)
EASY TAP
RUN SESSION:
WARM UP (500M):
(500M BUILD LAST 100 FAST)
MAIN SET:
60 MINS EASY TEMPO HILLY COURSE
WARM DOWN (500M):
EASY
STRENGTH SESSION:
WEIGHTS / CORE / PLYOMETRIC
WEDNESDAY
SKI / KAYAK SESSION:
WARM UP: (2,000M)
(500M EASY / 500M BUILD X 2 / 500M EASY)
MAIN SET: (30,000M)
30,000M (30K) SWAP WASH LEADS
WARM DOWN: (1000M)
EASY TAP
THURSDAY
SKI / KAYAK SESSION:
WARM UP (2,000M):
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET: (75 MINS)
12 X 3 MIN ON 8 MIN FAST
WARM DOWN: (1,000M)
EASY TAP
STRENGTH SESSION:
WEIGHTS / CORE / PLYOMETRIC
FRIDAY
OFF
SATURDAY
SKI / KAYAK SESSION:
WARM UP: (3,400M)
(500M EASY / 300M LONG SEPERATION ON @ 80% OFF @ EASY X 4 / 500M EASY)
MAIN SET: (15,000M)
15 X BROKEN (750M) 250M ON / 250M EASY / 250M ON ON/OFF/ON (ON @ FAST / OFF@70%)
250M FLOAT / EASY PADDLE BETWEEN EACH
WARM DOWN: (2,200M)
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
RUN SESSION :
WARM UP (500M):
(500M BUILD LAST 100 FAST)
MAIN SET:
60 MINS EASY TEMPO FLAT COURSE
WARM DOWN (500M):
EASY
SUNDAY
SKI / KAYAK SESSION:
WARM UP: (1,000M)
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET (5,000M)
TECHNIQUE LONG SEPERATION @ 60%
WARM DOWN: (1,000M)
EASY TAP
SKI & KAYAK TRAINING PROGRAM WEEK 7 (13/11 – 15/11)
MONDAY
SKI / KAYAK SESSION:
WARM UP: (3,000M)
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET: (4,000M TEMPO / SPRINT SET)
4,000M @ 80%
500M EASY PADDLE
10 SECS ON FAST, 50 SECS EASY X 6
4 MINS REST / EASY TAP
15 SECS ON FAST, 45 SECS EASY X 4
4 MINS REST / EASY TAP
20 SECS ON FAST, 40 SECS EASY X 2
4 MINS REST / EASY TAP
WARM DOWN: (1,000M)
EASY TAP
TUESDAY
SKI / KAYAK SESSION:
WARM UP: (2,000M)
(500M EASY / 500M BUILD X 2 / 500M EASY)
MAIN SET: (15,000M)
300M ON @ 90%, 400M EASY @ 60%, 300M ON @ VERY FAST X 12
250M TAP / FLOAT BETWEEN EACH
WARM DOWN: (2,000M)
(500M EASY / 500M BUILD X 2 / 500M EASY)