Canoe / Kayak

Sprint

Competition Phase (week 43/49)

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
AM	85mins as 5mins on/off    On = L3/4 Off = L2	6 x 300m @ RP    3 standing 3 rolling    Rest 3mins	Off	3 x (1min on, 2min off, 1min on, 2min off, 1min on)    On = L5 Off = L2 Rest 3mins	Gym	60mins @ L2	Off
PM	X-Training 30-40mins	Gym	12kms @ L1	Surf Session 30mins @ L3	4 x 1000m Race Plan Run Throughs @ L3/4	X-Training 30-40mins	Off

Beginner (Week 8/15)

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
AM						Paddle 30mins@L2
PM	Paddle 60mins@L2	Run  40mins@L2	Paddle 20mins@L2 20mins@L3 20mins@L2	Run 40mins@L2	Paddle 6x4mins@L2/3