Start to sharpen things up - thinking about speed out of the blocks and speed to get into or onto peoples board wash.
Sub- Phase: High resistance acceleration on board
Training Theme: High aerobic Speed
Small bungie around board to create drag - this could be a leg rope dragging in the water behind the board.
Drills & Skills are important so make these a center point in your warmup & cool down
10 mins - normal paddle focus on technique & power at catch of the stroke
6 x 10 meters 2 mins Rest Interval (RI) 100%
4 x 12 strokes 60 secs RI - (12 strokes on the same side) 100%
2 x 5 min easy paddles 60 sec RI
Walking the boards