MONDAY
BOARD SESSION AM:
WARM UP: (15 MINS)
(3 MIN EASY / 1 MIN ON @ 80% OFF @ EASY X 5 / 2 MIN EASY)
MAIN SET: (35 MIN)
3 X 1 MIN @ 70% ON 2 MIN
3 X 3 MIN (BUILD) ON 6 MIN (1 MIN @ 80%, 1 MIN @ 90%, 1 MIN @ 100%)
BEACH STARTS X 3 (20 STROKES @ FAST EASY PADDLE BACK)
WARM DOWN: (10 MIN)
(WAVE CATCHING)
TUESDAY
SKI / KAYAK SESSION AM:
WARM UP (16 MIN)
(5 MIN EASY / 3 MIN BUILD X 2 / 5 MIN EASY)
MAIN SET: (20 MIN)
2 MIN @ 90%, 2 MIN @ EASY X 4
BEACH STARTS X 3 (20 STROKES @ FAST EASY PADDLE BACK)
WARM DOWN: (500M)
EASY TAP
WEDNESDAY
SKI / KAYAK SESSION AM:
WARM UP: (2,000M)
(500M EASY / 500M BUILD X 2 / 500M EASY)
MAIN SET: (20 MIN)
2 X 1 MIN @ FAST ON 4 MIN
2 X 2 MIN @ FAST ON 5 MIN
3 X 30 SECS @ FAST ON 3 MIN
BEACH STARTS X 3 (30 STROKES @ FAST EASY PADDLE BACK)
WARM DOWN: (10 MIN)
(WAVE CATCHING)
BOARD SESSION PM:
WARM UP: (15 MINS)
(3 MIN EASY / 1 MIN ON @ 80% OFF @ EASY X 5 / 2 MIN EASY)
MAIN SET: (20 MIN)
2 MIN @ 90%, 2 MIN @ EASY FLOAT X 3
BEACH STARTS X 3 (20 STROKES @ FAST EASY PADDLE BACK)
WARM DOWN: (10 MIN)
(WAVE CATCHING)
THURSDAY
SKI / KAYAK SESSION AM:
WARM UP: (15 MINS)
(3 MIN EASY / 1 MIN ON @ 80% OFF @ EASY X 5 / 2 MIN EASY)
MAIN SET: (45 MIN)
BEACH STARTS X 5 @ MAX (30 STROKES) EASY PADDLE BACK)
WARM DOWN: (10 MIN)
(WAVE CATCHING)
BOARD SESSION PM:
WARM UP: (15 MINS)
(3 MIN EASY / 1 MIN ON @ 80% OFF @ EASY X 5 / 2 MIN EASY)
MAIN SET: (25 MIN)
BEACH STARTS X 5 @ MAX (30 STROKES) EASY PADDLE BACK)
WARM DOWN: (10 MIN)
(WAVE CATCHING)
FRIDAY
MAIN SET: (20 MIN)
WAVE CATCHING EASY BOARD OR SKI
SATURDAY / SUNDAY
WARM UP:
HIGH INTENSITY WITH GOOD WARM DOWN
RACE
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