MONDAY
BOARD SESSION AM:
WARM UP: (1,600M)
(300M EASY / 100M ON @ 80% OFF @ EASY X 5 / 300M EASY)
MAIN SET: (35 MINS)
2 MIN @ 70% ON 3 MIN X 5,
2 MIN FAST (90%), 2 MIN EASY (60%) X 5,
WARM DOWN: (500M)
(500M EASY)
TUESDAY
SKI / KAYAK SESSION AM:
WARM UP: (2,000M)
(500M EASY / 500M BUILD X 2 / 500M EASY)
MAIN SET: (70 MINS)
10 X 2 MIN ON / OFF (ON @ FAST, EASY @ 60%)
10 X 1 MIN ON / OFF (ON @ FAST, EASY @ 60%)
10 X 30 SECS ON / OFF (ON @ VERY FAST, EASY @ 60%)
WARM DOWN: (1,000M)
EASY TAP
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
WEDNESDAY
IRON SESSION (BOARD / SWIM / SKI) SESSION AM:
WARM UP: (20 MINS APPROX.)
BUILD 3 MIN SKI / BUILD 3 MIN BOARD / BUILD 3 MIN SWIM)
MAIN SET: (60 MINS)
BROKEN IRONS X 3 (SKI / BOARD / SWIM) @ 75% (1 MIN REST BETWEEN EACH)
WARM DOWN: (1,000M)
EASY TAP SKI
RUN SESSION PM:
WARM UP: (1,000M)
500 BUILD X 2
MAIN SET: (60 MINS)
2 X 4KM @ 80% (4 MINS WALK BETWEEN EACH)
WARM DOWN: (1,000M)
EASY
THURSDAY
SKI / KAYAK SESSION AM:
WARM UP: (3,000M)
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET: (60 MINS)
15 X BROKEN 3 MIN (750M) 1 MIN ON/OFF/ON @ 90% / OFF@70%)
3 MIN FLOAT BETWEEN EACH SET OF FIVE
WARM DOWN: (1,000M)
EASY
BOARD SESSION PM:
WARM UP: (1,600M)
(300M EASY / 100M ON @ 80% OFF @ EASY X 5 / 300M EASY)
MAIN SET: (35 MINS)
20 MINS @ 70% (RESTRICTOR BAND) INTO WIND, (REMOVE BAND) FAST BACK
WARM DOWN: (500M)
(500M EASY)
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
FRIDAY
OFF
SATURDAY
SKI / KAYAK SESSION:
WARM UP: (2,000M)
(500M EASY / 500M BUILD X 2 / 500M EASY)
MAIN SET: (8,000M)
4 X 2000M BROKEN INTO EFFORT 1, 3, 5 @ 80%, EFFORT 2, 4, 6 @ 90%
2 MIN FLOAT BETWEEN EACH
WARM DOWN: (1,000M)
EASY
SUNDAY
BOARD SESSION:
WARM UP: (1,600M)
(300M EASY / 100M ON @ 80% OFF @ EASY X 5 / 300M EASY)
MAIN SET: (35 MINS)
1 MIN @ 50%, 30 SECS @ VERY FAST, 1 MIN @ 50%, 2 MINS @ 80%, 1 MIN @ 50%, 1 MIN @ VERY FAST X 5
WARM DOWN: (500M)
(500M EASY)