WoodySKI / KAYAK TRAINING PROGRAM: SEASON 2023 WEEK 2 VOLUME STRENGTH ENDURANCE
Updated: 4 days ago
MONDAY
SKI / KAYAK SESSION AM:
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
SESSION DURATION: 100 MINS
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
TUESDAY
SKI / KAYAK SESSION AM:
WARM UP (2,200M):
(500M EASY / 300M BUILD X 4 / 500M EASY)
MAIN SET: (9,600M)
800M X 12
300M ON (FAST) / 200 OFF/300 ON (VERY FAST) / OFF @ 70% TEMPO LONG STROKE SEPARATION)
1 MIN EASY BETWEEN EACH
WARM DOWN (2000M):
(500M EASY, 1000M REVERSE BUILD (FAST TO EASY), 500M EASY)
SESSION DURATION : 120 MINS
RUN SESSION PM:
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
SESSION DURATION: 60 MIN
WEDNESDAY
SKI / KAYAK SESSION AM:
WARM UP (1500M):
(1000M BUILD LAST 100 VERY FAST / 500M EASY)
MAIN SET: (15,000M)
SWAP WASH LEADS X 4 MIN @ 80/90%
WARM DOWN (1000M):
EASY
SESSION DURATION: 120 MIN
THURSDAY:
SKI / KAYAK SESSION AM:
WARM UP (3,000M):
(500M EASY / 500M BUILD X 4 / 500M EASY)
MAIN SET: (12,000M):
12 X 1000M ON 6 MIN
WARM UP (2,000M):
(500M EASY / 500M BUILD X 2 / 500M EASY)
SESSION DURATION : 90 MINS
SKI / KAYAK SESSION PM (OPTIONAL) :
10KM (10,000M) AEROBIC @ 70% TECHNIQUE
SESSION DURATION : 60 MINS
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
FRIDAY
SKI / KAYAK SESSION:
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
SESSION DURATION: 120 MINS
RUN SESSION PM:
MAIN SET:
RUN (FLAT) 45 MINS @ 70-80%
SESSION DURATION: 45 MIN
SUNDAY
SKI / KAYAK SESSION AM:
MAIN SET (10,000M)
EASY TECHNIQUE (RESTRICTOR BAND) 70%
SESSION DURATION: 60 MIN