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SKI / 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


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