Day 1 – Low Intensity (Recovery & Technique Focus)
Warm-up: Light paddle + mobility stretches (10 min)
Main session:
Technique drills (timing, stroke refinement)
Easy endurance paddle (20–30 min at conversational pace)
Seat role swaps and communication practice
Cool-down: Breathing exercises + stretching
Day 2 – Medium Intensity (Conditioning & Skills)
Warm-up: Dynamic stretches + short paddle (10 min)
Main session:
Interval paddling (e.g., 4x5 min at moderate pace with 2 min rest)
Turns and starts practice
Core strength circuit (planks, leg raises, resistance bands)
Cool-down: Recovrey walk + hydration
Day 3 – High Intensity (Performance & Power)
Warm-up: Jog or paddle warm-up + activation drills (15 min)
Main session:
Race simulations (e.g., 3x10 min at race pace)
Sprint sets (e.g., 6x30 sec max effort with 1 min rest)
Resistance paddling (drag or weighted waka if available 5 min)
Cool-down: recovery walk + stretching