WORKOUT 1

A steady paddle of 20-30 minutes.

WORKOUT 2

If you have access to a TV try padding steady for program – then pick up the pace for the commercials – return to steadier paddling for the program – do this for 15-20 minutes.

WORKOUT 3

Paddle for 2 minutes firmly – then take 2 minutes easy – and repeat for 12 – 16 – 20 minutes.

WORKOUT 4

At the start of every minute paddle for 10 strokes harder – then relax and paddle steadily for the remainder of the minute – do this 5 times [One set]. Rest one minute then repeat this [set] 2-4 times with a recovery 1 minute between each set..