MONDAY
BOARD SESSION AM:
WARM UP: (1,600M):
(300M EASY / 200M ON @ 80% OFF @ EASY X 5 / 300M EASY)
MAIN SET: (2,500M)
2,000M @ 80%
500M EASY PADDLE
30 STROKES (VERY FAST) ON 3 MINS X 4
WARM DOWN: (500M):
(EASY)
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
TUESDAY
SKI / KAYAK SESSION AM:
WARM UP: (2,000M)
(500M EASY / 1000M BUILD / 500M EASY)
MAIN SET: (12,000M)
4 X 2,500 (STEADY TEMPO) @ 75% (RESISTANCE) 3 MIN REST BETWEEN EACH
WARM DOWN (1,000M):
(200M EASY / 200M ON @ 80% OFF @ EASY, ON @ 80% / 200M EASY)
WEDNESDAY
BOARD SESSION AM:
WARM UP: (1,600M)
(300M EASY / 100M ON @ 80% OFF @ EASY X 5 / 300M EASY)
MAIN SET: (27 MIN)
9 X BROKEN 3 MIN (1 MIN ON/OFF/ON (ON @ FAST / OFF @70%)
2 MIN REST EACH
WARM DOWN: (500M)
(EASY)
RUN SESSION PM:
WARM UP (1,000M):
(1000M BUILD LAST 100 FAST @ 90%)
MAIN SET:
3 MINS @ 90%, 1 MINS @ 60% X 10
WARM DOWN (1,000M):
EASY
THURSDAY
SKI / KAYAK SESSION AM:
WARM UP (2,000M):
(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)
MAIN SET: (12,000M)
12 X 5 MIN ON 5.30 MIN @ 75% (RESISTANCE)
WARM DOWN (1,000M):
(200M EASY / 200M ON @ 80% OFF @ EASY, ON @ 80% / 200M EASY)
STRENGTH SESSION PM:
WEIGHTS / CORE / PLYOMETRIC
FRIDAY
OFF
SATURDAY
SKI / KAYAK SESSION AM:
WARM UP: (2,200M)
(500M EASY / 300M ON @ 80% OFF @ EASY X 4 / 500M EASY)
MAIN SET: (10,000M)
10 X BROKEN (750M) 250M ON / 250M EASY / 250M ON ON/OFF/ON (ON @ FAST / OFF@70%)
250M FLOAT / EASY PADDLE BETWEEN EACH
WARM DOWN: (500M)
(500M EASY)
RUN SESSION PM:
MAIN SET:
60 MINS EASY (70%) FLAT COURSE
SUNDAY
BOARD SESSION AM:
WARM UP: (1,400M)
(300M EASY / 200M BUILD X 2 / 300M EASY)
MAIN SET: (3,200M)
8 X 400M @ 90%, 2 MINS REST BETWEEN EACH
WARM DOWN: (500M)
EASY
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