WoodySKI / KAYAK TRAINING PROGRAM: WEEK 29
Updated: 3 days ago
MONDAY
SKI / KAYAK SESSION AM:
10 MINS WARM UP GOOD TEMPO
4,000M @ 80%
BEACH STARTS: 8 X 40 STROKES EASY PADDLE BACK
10 MINS WARM DOWN WAVE CATCHING EASY ENJOY
SESSION DURATION: 80 MINS
SKI / KAYAK SESSION PM:
10,000M TECHNIQUE 70%
SESSION DURATION: 60 MINS
TUESDAY
SKI / KAYAK SESSION AM:
10 MINS WARM UP GOOD TEMPO
4 x 4 MIN ON 5 MIN @ 70% (WITH RESTRICTOR BANDS)
4 x 3 MIN ON 4 MIN @ 80% (WITH RESTRICTOR BANDS)
4 x 2 MIN ON 3 MIN @ 90% (WITH RESTRICTOR BANDS)
10 MINS WARM DOWN EASY ENJOY
SESSION DURATION: 68 MINS
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
WEDNESDAY
SKI / KAYAK SESSION AM:
10 MINS WARM UP GOOD TEMPO
STARTS X 30 STROKES X 10
10 MINS WARM DOWN EASY ENJOY
WAVE CATCHING
SESSION DURATION: 60 MINS
RUN SESSION PM:
5 X 1000M @ 80% 3 MIN WALK BETWEEN EACH
SESSION DURATION: 40 MINS
THURSDAY
SKI / KAYAK SESSION AM:
10 MINS WARM UP GOOD TEMPO
60 MIN (BROKEN INTO 2/3/4/3/2 MINS @ 80% 1 MIN EASY BETWEEN EACH)
10 MINS WARM DOWN EASY ENJOY
SESSION DURATION: 60 MINS
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
FRIDAY
OFF
SATURDAY
SKI / KAYAK SESSION AM:
10 MINS WARM UP GOOD TEMPO
3 MIN @ 90%, 3 MIN 60% X 6
2 MIN @ 90%, 2 MIN 60% X 6
1 MIN @ 90%, 1 MIN 60% X 6
10 MINS WARM DOWN EASY ENJOY
SESSION DURATION: 92 MINS
RUN SESSION PM:
45 MINS (BUILD TO 80-90%)
SESSION DURATION: 45 MINS
SUNDAY
SKI / KAYAK SESSION AM:
10 MINS WARM UP GOOD TEMPO
12 X 3 MIN ON 7 MIN VERY FAST
10 MINS WARM DOWN EASY ENJOY
SESSION DURATION: 104 MINS