My Daily Routine
100 easy Forward- focus on Technique - Reach, insert, twist, recover
50 moderate - focus just on core
alternate 20 hard as I can and maintain some semblance of form 10 moderate. 5 - 10 sets increasing the hard.
100 moderate backstrokes focus on looking at blade each time.
Variation after 100 easy strokes
5 - 10 forward throw end land on retentive stroke to keep motion going in same direction and then 5 - 10 back strokes Throw stern end land on retentive stroke repeat keep moving in the same line of travel. You can even throw flat water split and keep the motion going with a good retentive stroke.
2 - 5 power circle paddle on inside in each direction of varying sizes
Sweeps forward and back leading with head.
5- 10 Flat, 5 - 10 inside lean, 5 - 10 outside lean
Bow and stern pivot 5 - 10 of each
S-turn 5 - 10 in each direction
Paddle forward initiate a turn with a forward sweep Bow Draw to the inside, turn it into a sweep, paddle forward. focus on gliding.
Variation - same thing but with only one blade
45 minutes late go back to your car cause you are to tired to paddle anymore.
In reality - put on paddle to the hole and hope I don't rip my arms out. though at the beginning of the year I am a little better.