WoodySKI / 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