MONDAY
SKI / KAYAK SESSION AM:
WARM UP: (20 MINS)
(5 MIN EASY / 1 MIN ON @ 80% OFF @ EASY X 5 / 5 MIN EASY)
MAIN SET: (30 MINS)
20 MINS BROKEN INTO 2 MIN@ 60%, 2 MIN@ MAX X 4
BEACH STARTS: 3 X 30 STROKES (FAST) EASY PADDLE BACK
WARM DOWN: (10 MIN)
(WAVE CATCHING)
RUN SESSION PM:
MAIN SET: (30 MINS)
30 MINS TEMPO (80%)
TUESDAY
SKI / KAYAK SESSION AM:
WARM UP: (12 MINS)
(3 MIN EASY / 2 MIN BUILD X 2 / 5 MIN EASY)
MAIN SET: (30 MIN)
2 MIN@ 70%, 3 MIN @ MAX X 3
BEACH STARTS X 3 (30 STROKES @ FAST EASY PADDLE BACK)
WARM DOWN: (10 MIN)
(WAVE CATCHING)
WEDNESDAY
SKI / KAYAK SESSION AM:
30 MIN @ TEMPO
THURSDAY
SKI / KAYAK SESSION AM:
WARM UP: (12 MINS)
(3 MIN EASY / 2 MIN BUILD X 2 / 5 MIN EASY)
MAIN SET: (20 MIN)
3 X 1 MIN @ 70% ON 4 MIN (GOOD TEMPO FOCUS ON TECHNIQUE)
3 X 2 MIN @ 80% ON 5 MIN (GOOD TEMPO FOCUS ON TECHNIQUE)
3 X 30 SECS @ FAST ON 4 MIN
BEACH STARTS X 3 (30 STROKES @ FAST EASY PADDLE BACK)
WARM DOWN: (10 MIN)
(WAVE CATCHING)
FRIDAY
MAIN SET: (20 MIN)
WAVE CATCHING EASY
SATURDAY / SUNDAY
WARM UP:
HIGH INTENSITY WITH GOOD WARM DOWN
RACE
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