SKI / KAYAK TRAINING PROGRAM: WEEK 47

Updated: Sep 5



MONDAY

KAYAK & SKI SESSION AM:

10 MINS WARM UP GOOD TEMPO WITH 2 X 60 SECS FAST

40 MIN TECHNIQUE WITH RESTRICTOR BAND @70% (FOCUS ON STROKE SEPERATION LONG GLIDE BETWEEN STROKES)

10 MINS WARM DOWN (REMOVE BAND) EASY ENJOY

SESSION DURATION: 60 MINS


STRENGTH PM:

CROSS FIT / STRENGTH TRAINING



TUESDAY

KAYAK & SKI SESSION:

10 MINS WARM UP GOOD TEMPO

5 MIN @80% ON 6 MIN X 4

60 SECS VERY FAST ON 3 MIN X 5

5 MIN @80% ON 6 MIN X 4

10 MINS WARM DOWN EASY ENJOY

SESSION DURATION: 123 MINS


OCEAN SKI SESSION PM:

20K FLATWATER TEMPO 80% (SWAPPING WASH LEADS)

SESSION DURATION: 120 MINS



WEDNESDAY

AM:

OFF


RUN SESSION PM:

50 MINS @ 70-80% (HILLS)

SESSION DURATION: 50 MINS



THURSDAY

KAYAK & SKI SESSION:

10 MINS WARM UP GOOD TEMPO WITH 2 X 60 SECS FAST

3 MIN @ 90% ON 5 MIN X 8

10 MINS WARM DOWN EASY ENJOY

SESSION DURATION: 60 MINS


OCEAN SKI SESSION PM:

20K DOWNWIND OPEN WATER FAST 80% - 90%+ (WORKING RUNS VERY HARD)

SESSION DURATION: 120 MINS



FRIDAY

OFF / YOGA / STRETCHING



SATURDAY

KAYAK & SKI SESSION:

10 MINS WARM UP GOOD TEMPO WITH 2 X 60 SECS FAST

SPEEDPLAY SESSION:

2 MINS ON @90%, 2 MINS OFF @70% X 10 (INTO WIND / SWELL) FAST BACK

STARTS X 5 (30 STROKES EASY PADDLE BACK)

SESSION DURATION: 70 MINS


RUN SESSION:

10 MINS WARM UP GOOD TEMPO

8 X 3 MINS @ 90%, 60 SECS WALK INBETWEEN EACH

SESSION DURATION: 42 MINS



SUNDAY

AM:

OFF (EASY WAVE CATCHING SKI / BOARD)


RUN SESSION PM:

45 MINS (HILLS) @ 80%

SESSION DURATION: 45 MINS



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