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WORKOUTS

Daily Work out December 4th – Endurance

This work out can be done on SUP, OC, Prone, Surfski……bike or run. This is starting a 3 week block of endurance volume training. 3 days a week of paddling, 3 days a week of strength training!

WARM UP:

– general body movement (arm circles, leg swings ect. just warming the body up)

– 10min @ 50% (stretch out the stroke and make sure you are feeling the blade fully buried in the water before pulling)

MAIN SET:

5 x 20min @ 70% (talking pace but not easy talking pace) with 4min rest (2min no paddle, 2min easy paddle) between pieces. Keep each piece within 5 seconds of each other.

COOL DOWN:

– 10min @ 50% (stretch out the stroke and make sure you are feeling the blade fully buried in the water before pulling)

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