| AM | PM |
| Monday 13th Feb | |
| “Bio” gym & stretch. (Work on core muscles) Run / spin / swim / gym | Paddling. 5 x 750m – easy paddle back to start. |
| Tuesday 14th Feb | |
| Run / spin / gym / swim (OWN) | Paddling.
10km @ 60 to 70% Focus on style |
| Wednesday 15th Feb | |
|
Run / spin / swim / gym “Bio” gym & stretch (Work upper body) |
Paddling.
REST OR 5 x 500m |
| Thursday 16th Feb | |
| Run / spin / swim / gym RUN. (OWN) = Hills – short & sharp +/- 10 Dusi – Day 1 | Paddling. Time trial (GO HARD) Record your time and partner if K2. |
| Friday 17th Feb | |
| Run / spin / swim / gym
“Bio” gym (Work the core and arms / upper body) Dusi – Day 2 | Paddling 30’ x 12 strokes OR REST!!!!! |
| Saturday 18th Feb | |
| 5 X 2000m Time Trials
Then
5km run OR REST!
(or local race) Dusi - Day 3 | REST |
| Sunday 12th Feb | |
| Dabs TT OR local race OR REST. Or Canoe polo after TT. (or local race) > | REST !!!! NB. > Keep records of you your training. BILL 083 266 7750 This e-mail address is being protected from spambots. You need JavaScript enabled to view it |
| AM | PM |
| Monday 6th Feb | |
| “Bio” gym & stretch. (Work on core muscles) Run / spin / swim / gym | Paddling.
8’ 7’ 6’ 5’ 4’ 3’ 2’ 1’ 1’ Rests between intervals |
| Tuesday 7th Feb | |
| Run / spin / gym / swim (OWN) | Paddling.
20km at 60% Focus on your technique. (do the 3 paddles & 2 runs Dusi Guys) |
| Wednesday 8th Feb | |
| Run / spin / swim / gym |
Paddling.
30 seconds on (100%) 30 seconds off at 50% 40” Total. |
| Thursday 9th Feb | |
| Run / spin / swim / gym RUN. (OWN) = Hills – short & sharp +/- 200m 10 x | Paddling. Time trial (GO HARD) Record your time and partner if K2. |
| Friday 10th Feb | |
| Run / spin / swim / gym “Bio” gym (Work the core and arms / upper body) | Paddling REST! OR 50’ x 12 Strokes. |
| Saturday 11th Feb | |
| 5 X 2000m Time Trials Then 5km run (or local race) | REST |
| Sunday 12th Feb | |
| Dabs TT OR local race OR REST. Or Canoe polo after TT. (or local race) > | REST !!!! |
| AM | PM |
| Monday 23rd Jan + 30th Jan | |
| “Bio” gym & stretch. (Work on core muscles) Run / spin / swim / gym | Paddling. 10 x 750m TT |
| Tuesday 24th Jan + 31th Jan | |
| Run / spin / gym / swim (OWN) | Paddling. 15km at 60% Focus on your technique. (do the 3 paddles & 2 runs Dusi Guys) |
| Wednesday 25th Jan + 1st Feb | |
| Run / spin / swim / gym | Paddling. 3 sets x 1’ 2’ 3’ 2’ 1’ 1’ rest between interval 2’ rest between sets. |
| Thursday 26th Jan + 2nd Feb | |
| Run / spin / swim / gym RUN. (OWN) = Hills – short & sharp +/- 200m 10 x | Paddling. Time trial (GO HARD) Record your time and partner if K2. |
| Friday 27th Jan + 3rd Feb | |
| Run / spin / swim / gym “Bio” gym (Work the core and arms / upper body) | Paddling REST! OR 50’ x 12 Strokes. |
| Saturday 28th Jan + 4th Feb | |
| 5 X 2000m Time Trials Then 5km run (or local race) | REST |
| Sunday 29th Jan + 5th Feb | |
| Dabs TT OR local race OR REST. Or Canoe polo after TT. (or local race) > | REST !!!! |
| AM | PM |
| Monday 9th + 16th | |
| “Bio” gym & stretch. (Work on core muscles) Run / spin / swim / gym | Paddling. 8 x 1000m @ 100% 2 Min rests. |
| Tuesday 10th + 17th | |
| Run / spin / gym / swim (OWN) | Paddling. 15km @ 50 to 60% focus on technique. (5km paddle – 3km run - 5km paddle 3km run – 5km paddle.) |
| Wednesday 11th + 18th | |
| Run / spin / swim / gym | Paddling. 3’ 2’ 1’ 1’ 1’ 1’ x 3 Sets (1’ rest between interval & 2’ rest between sets) |
| Thursday 12th + 19th | |
| Run / spin / swim / gym RUN. (OWN) = Hills – short & sharp +/- 200m 10 x | Paddling. Time trial (GO HARD) Record your time and partner if K2. |
| Friday 13th + 20th | |
| Run / spin / swim / gym “Bio” gym (Work the core and arms / upper body) | Paddling 40’ x 12 strokes or REST!!!!! |
| Saturday 14th + 21st | |
| 5 X 2000m Time Trials Then 5km run (or local race) | REST |
| Sunday 15th + 22nd | |
| Dabs TT OR local race OR REST. Or Canoe polo after TT. (or local race) > | REST !!!! |