5-6 x Week/ Paddling |
|
1 x Short
Course Time Trial
(Use a fixed length course, approximately 1000meters
long or about 5-7 minutes.)
2 x technique-specific paddling workouts:
4 x (3' on 1' off 6' on 2' off 30"on)
10 x 3' on 1' off
1 x Speed Workout (Race pace for 1 hour)
2 x (6 x 45" on 15" off) High stroke rate: K1s =
over 100. C1s over 85
1 x (3 x
20", 30", 40" 50", 60"on with equal rest)
1-2 x (3
x 10'on + 2 x 15'on, with equal rest) |