SKI / KAYAK TRAINING PROGRAM: WEEK 42

MONDAY

SKI / KAYAK SESSION AM:

45 MINS TEMPO (WITH RESTRICTOR BAND) @70/80% INTO WIND (REMOVE STRAP) FAST BACK

SESSION DURATION: 45 MINS

STRENGTH PM:

CROSS FIT / STRENGTH TRAINING

RUN SESSION PM:

45 MINS (HILLS) @70-80%

SESSION DURATION: 45 MINS

TUESDAY

SKI / KAYAK SESSION:

10 MINS WARM UP GOOD TEMPO WITH 4 X 30 SECS FAST

2 MIN @80% (RESTRICTOR BAND) LONG SEPERATION ON 3 MIN X 5

2 MIN @ VERY FAST ON 5 MIN X 5

10 MINS WARM DOWN EASY ENJOY

SESSION DURATION: 60 MINS

OCEAN SKI SESSION PM:

25K FLATWATER TEMPO 80%

SESSION DURATION: 150 MINS

WEDNESDAY

AM:

OFF

RUN SESSION PM:

50 MINS @ 70-80% (FLAT)

SESSION DURATION: 50 MINS

THURSDAY

SKI / KAYAK SESSION AM:

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

3 X 3 MINS VERY FAST ON 6 MINS

3 X 2 MINS VERY FAST ON 5 MINS

3 X 1 MIN VERY FAST ON 4 MINS

10 MINS WARM DOWN EASY ENJOY

SESSION DURATION: 65 MINS

OCEAN SKI SESSION PM:

25K DOWNWIND OPEN WATER FAST 80% - 90%+ (WORKING RUNS VERY HARD)

SESSION DURATION: 150 MINS

FRIDAY

OFF / YOGA / STRETCHING

SATURDAY

SKI / KAYAK SESSION:

10 MINS WARM UP GOOD TEMPO

3 MIN (BUILD 70/80/90%) ON 4 MIN X 12 (VERY FAST LAST MIN)

STARTS X 5 (30 STROKES EASY PADDLE BACK)

SESSION DURATION: 70 MINS

SUNDAY

SUNDAY AM:

OFF (EASY WAVE CATCHING SKI / BOARD)

RUN SESSION PM:

45 MINS (HILLS) @ 80%

SESSION DURATION: 45 MINS