Can be done on any SUP, OC, Surfski, Prone or kayak……bike or run as well.
I consider this an off season “endurance volume” training, focusing on technique and enjoying the glide. You can easily turn it into an intense “endurance speed” training by just increasing the percentage of effort but I would do no more than 15min.
Warm Up – 20min at 60% (easy talking pace) with 5 1min 90% accelerations within the 20min.
Main Set – 5 x 20min pieces at 70% (talking pace) with 4min rest (no paddling) between sets.
Cool Down – 10min @ 50% effort, focus on a very slow stroke rate making sure that the blade is being buried before pulling and your are exiting at your feet. Quite in and quite out, NO SPLASH!!