There are a lot of possible ways to frame your practices. You are training for 4 very different events that require their own skills. Here are some sample work outs you can use or key off to make your own team work out.
Sprint Practices
1. Intensity laps
warm ups
2.5 min x 9- rest 2.5 min after each paddle
starts, practice the pace at which you will start a race. Repeat a certain number of strokes for up to 10 times.
2. tabatas with an increase in intensity in last 5 seconds
30s paddle, 10 s rest,30 s paddle,10s rest,30s paddle,10s rest, 30s paddle, 10s rest, 30s paddle
30 s paddle, left draw, right draw, back, stop, 30s paddle, LD, RD, back, stop, 30s paddle, LD, RD, back, stop, 30s paddle, LD RD back stop,30s paddle
30s paddle, full circle right, 30s paddle, full circle left, 30s paddle, full circle right, 30s paddle, full circle left, 30s paddle
repeat above 3 times total
2 min, 2 min, 2 min, 2 min, 2 min- 1 min rest after each
Combo sprint/downriver
1. long paddle followed by sprints
30 min paddle, increase every 5 min
90, 2 min, 2.5 min, 2 min 90 repeat 2 times. Full rest in between each paddle
starts
2. 50 min x 1 time
3. 6-5-4-3min on / 2min easy in between x 3 (courtesy of NZ team)
Slalom practices
Warm up
set up 4 gates, practice upstream and downstream entrances
Pre-season Pool training
