Paddle 1 - 1.5 hours max preferably on flat water in a ski. Break this down into, warm up 20minutes, then 500m = 2minute sprints with a full 8 minute slow cruise in between each sprint. Do these sprints from a standing start.
Quite pleasant.
The only time you are working hard is during the sprint. On each separate sprint concentrate on one of the aspects of the stroke. It is hard for the intermediate paddler to concentrate on everything.
Sprint 1 - concentrate on your breathing.
Sprint 2 - concentrate on getting a full arm extension.
Sprint 3 - concentrate on pumping your feet.
Sprint 4 - concentrate on getting a full shoulder turn etc. etc. etc.
Training today - 1km in the pool, 25 minutes, 8 seconds. Swim stroke very rusty….
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