Paddle practice:

Things to Remember from last practice:

1) The person in the front sets the cadance and acts as the motor
2) The person in the back is responsible for matching his/her partner's cadance and steering
3) Use three points of contact when entering and exiting the boat.
4) Make sure your pdf is zipped and buckled. If you can pull it up around your ears, it's too loose.
5) No dragging the Sevys... this is likely to result in a boat with a hole in it.
6) When paddling, rotate your torso instead of using your arms. Doing so is much more efficient.

Adventure Racing Run Practice:


B-I-N-G-O

"Helen"
3 Rounds for time:
400m run
21 Kettlebell swings 1.5/1 pd
12 pull ups

MOUNTAIN BIKE PRACTICE

This practice will cover
1. Mandatory Gear Checks
2. Review last session & discuss efficient peddling
3. Cornering: Flat, Berms, Crank turns, Switchbacks
4. Cornering Drills on set course
5. Drop offs
6. Obstacle / root clearance
7. Drill drop off, obstacles
8. Putting it all together on defined route / course
10. Core / Strength training & Stretching

Warm up 50% effort

• 2 x 100m Freestyle Swim (Kick every 4th 25m), rest 0:20 / 100m
****************************************************************
Build up 60% effort

• 4 x 100m Freestyle Swim, rest 0:20 / 100m
*****************************************************************
Core 70% effort

• 4 x 100m Freestyle Swim, rest 0:20 / 100m
• 6 x 50m Breaststroke Swim, rest 0:15 / 50m
• 6 x 50m Freestyle Bilateral Breathing, rest 0:15 / 50m
*****************************************************************
Warm down 50% effort

• 4 x 25m Freestyle Easy, rest 0:10 / 25m
• 4 x 25m Breaststroke Easy, rest 0:10 / 25m

Kayak Practice with Houston AR

*********************************
Dri Fire Pistol

Wam Up
Foam Roll
********************************************
6-Way BB Complex:
6x Snatch +
6x OHS +
6x Back Squat +
6x Good Morning +
6x Bent Row +
6x Deadlift
Two sets @ 75#, Two sets @ 95#

******************************************
Cool Down

****************************************
Dri-Fire