SKI / KAYAK TRAINING PROGRAM: WEEK 16 SPEED ENDURANCE

Updated: 9 hours ago



MONDAY

SKI / KAYAK SESSION:

10K (10,000M) 60 MIN @ 80% (RESISTANCE BAND)



TUESDAY

SKI / KAYAK SESSION:

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

300M (2 MINS) ON @ RACE, 200M (90 SECS) EASY, 300M (2 MINS) ON @ RACE, 200M (90 SECS) EASY X 8

10 MINS WARM DOWN EASY ENJOY


STRENGTH SESSION:

CROSS FIT / STRENGTH / CORE



WEDNESDAY

SKI / KAYAK SESSION:

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

40 SECS @ 90% ON 90 SECS X 8 (FLYING START)

20 SECS @ RACE-PACE ON 1 MINS X 8 (STANDING START)

10 MINS WARM DOWN EASY ENJOY


RUN SESSION:

RUN: HILL REPEATS 3 MIN UPHILL @ 80/90% EASY JOG DOWN X 5



THURSDAY

SKI / KAYAK SESSION:

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

6 X 8 MINS ON 10 MIN BROKEN INTO EFFORT 1, 3, 5 @ 80%, EFFORT 2, 4, 6 @ 90%

2 MIN FLOAT BETWEEN EACH

10 MINS WARM DOWN EASY ENJOY


STRENGTH SESSION:

CROSS FIT / STRENGTH / CORE



FRIDAY

SKI / KAYAK SESSION:

OFF



SATURDAY

SKI / KAYAK SESSION:

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

14 X 4 MIN ON 5 MIN EFFORT @ 80%

10 MINS WARM DOWN EASY ENJOY


RUN SESSION:

RUN (FLAT) 45 MINS @ 75%



SUNDAY

SKI / KAYAK SESSION:

(ERGO): 5K (5000M) TECHNIQUE STROKE SEPARATION (60% MHR)




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