You can do this workout on a stand up paddleboard, outrigger canoe, prone paddleboard, surfski, bike, running, xc ski, ect……
The purpose of speed endurance is to prolong the amount of time where a near maximal speed can be maintained.
10min general body movement.
10min @ 60%, focusing on good technique. If paddling make sure you are setting the blade before you pull and use your legs.
15min @ 70% with 5 1min 90% efforts. Dont go crazy on the hard efforts, stay in control.
8 X 4min @ a hard uncomfortable pace with 2min active recovery between sets. (dont just sit there, keep moving during rest)
Finish with 5 x 20sec starts @ 100%, stay in control & be strong but fast
10min @ 60%, focusing on good technique. If paddling make sure you are setting the blade before you pull and use your legs