SKI / 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


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