WORKOUT 1

30-40 minutes of continuous paddling

WORKOUT 2

4 minutes firm- then 2 minutes easy paddling- repeat this 6 times.

WORKOUT 3

1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1 minutes with 1 minute recovery between each of the minutes.

WORKOUT 4

500m firm x 8 times with 1 minute slow paddling between