Club Workouts

	May 2021
Mon	Tue	Wed	Thu	Fri	Sat	Sun
					1 HYPERTROPHY HYPERTROPHY April 25, 2021 - May 1, 2021 Endurance Workout/Club Workout Endurance Workout/Club Workout May 1, 2021 7:30 am - 11:30 am Home/Harbor/TBD Paddle, run, swim, bike, or even walk -- got some long, steady distance training in. • •	2 BASIC STRENGTH BASIC STRENGTH May 2, 2021 - May 8, 2021 Sr/Master's - Long Distance Workout Sr/Master's - Long Distance Workout May 2, 2021 8:00 am - 9:30 am Ventura Harbor, Ventura, CA 93001, USA Paddle for 90 min or more -- may be an alternate sport for Masters and youth during winter months. Tentative Paddling Workout - Novice Tentative Paddling Workout - Novice May 2, 2021 9:30 am - 11:30 am Beachmont Street & Seaview Avenue, Beachmont St & Seaview Ave, Ventura, CA 93001, USA Check in with the coaching staff first so we can plan for your session. Beginners are always welcome, but we don't hold this practice every weekend. • • •
3 BASIC STRENGTH BASIC STRENGTH May 2, 2021 - May 8, 2021 Weight Lifting (Heavy) Weight Lifting (Heavy) May 3, 2021 5:25 am - 5:50 am Home Include warm up before stretching, too. 75-90' variable tempo 75-90' variable tempo May 3, 2021 6:00 am - 7:45 am Ventura Harbor, Ventura, CA 93001, USA Warm up for 7-10 min. May do 5 x 10' or 5 x 8' pieces w/2' rest or variable tempo for 60' straight Cardio Cardio May 3, 2021 5:00 pm - 6:00 pm Run / Bike / Swim - 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance. • • • •	4 BASIC STRENGTH BASIC STRENGTH May 2, 2021 - May 8, 2021 Alternate Sport Workout Alternate Sport Workout May 4, 2021 5:30 am - 7:30 am Home Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports). Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) May 4, 2021 5:00 pm - 6:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	5 BASIC STRENGTH BASIC STRENGTH May 2, 2021 - May 8, 2021 Weight Lifting (Light) Weight Lifting (Light) May 5, 2021 5:25 am - 5:50 am Include warm up before stretching, too. Light day - focus on paddling intervals. Type "B" Workout - 75' Type "B" Workout - 75' May 5, 2021 6:00 am - 7:45 am Ventura Harbor, Ventura, CA 93001, USA See club workout spreadsheet for listing Cardio Recovery Cardio Recovery May 5, 2021 5:00 pm - 6:00 pm Home Run, bike, swim -- do an alternate workout for 60 min. 70% effort maximum! This is for recovery only • • • •	6 BASIC STRENGTH BASIC STRENGTH May 2, 2021 - May 8, 2021 Alternate Sport Workout Alternate Sport Workout May 6, 2021 5:30 am - 7:20 am Home Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport. Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) May 6, 2021 5:00 pm - 6:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	7 BASIC STRENGTH BASIC STRENGTH May 2, 2021 - May 8, 2021 Weight Lifting (Medium) Weight Lifting (Medium) May 7, 2021 5:25 am - 5:50 am Home Include warm up before stretching, too. Middle Distance Middle Distance May 7, 2021 6:00 am - 7:30 am Steady paddling with variable tempos for 45-60' • • •	8 BASIC STRENGTH BASIC STRENGTH May 2, 2021 - May 8, 2021 Endurance Workout/Club Workout Endurance Workout/Club Workout May 8, 2021 7:30 am - 11:30 am Home/Harbor/TBD Paddle, run, swim, bike, or even walk -- got some long, steady distance training in. • •	9 STRENGTH & POWER STRENGTH & POWER May 9, 2021 - May 15, 2021 Sr/Master's - Long Distance Workout Sr/Master's - Long Distance Workout May 9, 2021 8:00 am - 9:30 am Ventura Harbor, Ventura, CA 93001, USA Paddle for 90 min or more -- may be an alternate sport for Masters and youth during winter months. Tentative Paddling Workout - Novice Tentative Paddling Workout - Novice May 9, 2021 9:30 am - 11:30 am Beachmont Street & Seaview Avenue, Beachmont St & Seaview Ave, Ventura, CA 93001, USA Check in with the coaching staff first so we can plan for your session. Beginners are always welcome, but we don't hold this practice every weekend. • • •
10 STRENGTH & POWER STRENGTH & POWER May 9, 2021 - May 15, 2021 Weight Lifting (Heavy) Weight Lifting (Heavy) May 10, 2021 5:25 am - 5:50 am Home Include warm up before stretching, too. 75-90' variable tempo 75-90' variable tempo May 10, 2021 6:00 am - 7:45 am Ventura Harbor, Ventura, CA 93001, USA Warm up for 7-10 min. May do 5 x 10' or 5 x 8' pieces w/2' rest or variable tempo for 60' straight Cardio Cardio May 10, 2021 5:00 pm - 6:00 pm Run / Bike / Swim - 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance. • • • •	11 STRENGTH & POWER STRENGTH & POWER May 9, 2021 - May 15, 2021 Alternate Sport Workout Alternate Sport Workout May 11, 2021 5:30 am - 7:30 am Home Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports). Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) May 11, 2021 5:00 pm - 6:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	12 STRENGTH & POWER STRENGTH & POWER May 9, 2021 - May 15, 2021 Weight Lifting (Light) Weight Lifting (Light) May 12, 2021 5:25 am - 5:50 am Include warm up before stretching, too. Light day - focus on paddling intervals. Type "B" Workout - 75' Type "B" Workout - 75' May 12, 2021 6:00 am - 7:45 am Ventura Harbor, Ventura, CA 93001, USA See club workout spreadsheet for listing Cardio Recovery Cardio Recovery May 12, 2021 5:00 pm - 6:00 pm Home Run, bike, swim -- do an alternate workout for 60 min. 70% effort maximum! This is for recovery only • • • •	13 STRENGTH & POWER STRENGTH & POWER May 9, 2021 - May 15, 2021 Alternate Sport Workout Alternate Sport Workout May 13, 2021 5:30 am - 7:20 am Home Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport. Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) May 13, 2021 5:00 pm - 6:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	14 STRENGTH & POWER STRENGTH & POWER May 9, 2021 - May 15, 2021 Weight Lifting (Medium) Weight Lifting (Medium) May 14, 2021 5:25 am - 5:50 am Home Include warm up before stretching, too. Middle Distance Middle Distance May 14, 2021 6:00 am - 7:30 am Steady paddling with variable tempos for 45-60' • • •	15 STRENGTH & POWER STRENGTH & POWER May 9, 2021 - May 15, 2021 Intro to Paddling #1 Intro to Paddling #1 May 15, 2021 9:00 am - 11:30 am Ventura Harbor, Ventura, CA 93001, USA By appointment preferred - walk in okay if there's room. Covid-19 protocols will be enforced. • •	16 PEAKING PEAKING May 16, 2021 - May 22, 2021 Sr/Master's - Long Distance Workout Sr/Master's - Long Distance Workout May 16, 2021 8:00 am - 9:30 am Ventura Harbor, Ventura, CA 93001, USA Paddle for 90 min or more -- may be an alternate sport for Masters and youth during winter months. Tentative Paddling Workout - Novice Tentative Paddling Workout - Novice May 16, 2021 9:30 am - 11:30 am Beachmont Street & Seaview Avenue, Beachmont St & Seaview Ave, Ventura, CA 93001, USA Check in with the coaching staff first so we can plan for your session. Beginners are always welcome, but we don't hold this practice every weekend. • • •
17 PEAKING PEAKING May 16, 2021 - May 22, 2021 Weight Lifting (Heavy) Weight Lifting (Heavy) May 17, 2021 5:25 am - 5:50 am Home Include warm up before stretching, too. 75-90' variable tempo 75-90' variable tempo May 17, 2021 6:00 am - 7:45 am Ventura Harbor, Ventura, CA 93001, USA Warm up for 7-10 min. May do 5 x 10' or 5 x 8' pieces w/2' rest or variable tempo for 60' straight Cardio Cardio May 17, 2021 5:00 pm - 6:00 pm Run / Bike / Swim - 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance. • • • •	18 PEAKING PEAKING May 16, 2021 - May 22, 2021 Alternate Sport Workout Alternate Sport Workout May 18, 2021 5:30 am - 7:30 am Home Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports). Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) May 18, 2021 5:00 pm - 6:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	19 PEAKING PEAKING May 16, 2021 - May 22, 2021 Weight Lifting (Light) Weight Lifting (Light) May 19, 2021 5:25 am - 5:50 am Include warm up before stretching, too. Light day - focus on paddling intervals. Type "B" Workout - 75' Type "B" Workout - 75' May 19, 2021 6:00 am - 7:45 am Ventura Harbor, Ventura, CA 93001, USA See club workout spreadsheet for listing Cardio Recovery Cardio Recovery May 19, 2021 5:00 pm - 6:00 pm Home Run, bike, swim -- do an alternate workout for 60 min. 70% effort maximum! This is for recovery only • • • •	20 PEAKING PEAKING May 16, 2021 - May 22, 2021 Alternate Sport Workout Alternate Sport Workout May 20, 2021 5:30 am - 7:20 am Home Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport. Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) May 20, 2021 5:00 pm - 6:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	21 PEAKING PEAKING May 16, 2021 - May 22, 2021 Weight Lifting (Medium) Weight Lifting (Medium) May 21, 2021 5:25 am - 5:50 am Home Include warm up before stretching, too. Middle Distance Middle Distance May 21, 2021 6:00 am - 7:30 am Steady paddling with variable tempos for 45-60' • • •	22 PEAKING PEAKING May 16, 2021 - May 22, 2021 Intro to Paddling #2 Intro to Paddling #2 May 22, 2021 9:00 am - 11:30 am Ventura Harbor, Ventura, CA 93001, USA By appointment preferred - walk in okay if there's room. Covid-19 protocols will be enforced. • •	23 UNLOAD UNLOAD May 23, 2021 - May 29, 2021 Sr/Master's - Long Distance Workout Sr/Master's - Long Distance Workout May 23, 2021 8:00 am - 9:30 am Ventura Harbor, Ventura, CA 93001, USA Paddle for 90 min or more -- may be an alternate sport for Masters and youth during winter months. Tentative Paddling Workout - Novice Tentative Paddling Workout - Novice May 23, 2021 9:30 am - 11:30 am Beachmont Street & Seaview Avenue, Beachmont St & Seaview Ave, Ventura, CA 93001, USA Check in with the coaching staff first so we can plan for your session. Beginners are always welcome, but we don't hold this practice every weekend. • • •
24 UNLOAD UNLOAD May 23, 2021 - May 29, 2021 Weight Lifting (Heavy) Weight Lifting (Heavy) May 24, 2021 5:25 am - 5:50 am Home Include warm up before stretching, too. Recovery Paddle - 45-60' Recovery Paddle - 45-60' May 24, 2021 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Cardio Cardio May 24, 2021 5:00 pm - 6:00 pm Run / Bike / Swim - 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance. • • • •	25 UNLOAD UNLOAD May 23, 2021 - May 29, 2021 Alternate Sport Workout Alternate Sport Workout May 25, 2021 5:30 am - 7:30 am Home Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports). Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) May 25, 2021 5:00 pm - 6:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	26 UNLOAD UNLOAD May 23, 2021 - May 29, 2021 Weight Lifting (Light) Weight Lifting (Light) May 26, 2021 5:25 am - 5:50 am Include warm up before stretching, too. Light day - focus on paddling intervals. Type C Workout Type C Workout May 26, 2021 6:00 am - 7:30 am See club spreadsheet - no repeats! Cardio Recovery Cardio Recovery May 26, 2021 5:00 pm - 6:00 pm Home Run, bike, swim -- do an alternate workout for 60 min. 70% effort maximum! This is for recovery only • • • •	27 UNLOAD UNLOAD May 23, 2021 - May 29, 2021 Alternate Sport Workout Alternate Sport Workout May 27, 2021 5:30 am - 7:20 am Home Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport. Paddle (or Pool/Erg Training) Paddle (or Pool/Erg Training) May 27, 2021 5:00 pm - 6:00 pm Ventura Harbor, Ventura, CA 93001, USA Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video. • • •	28 UNLOAD UNLOAD May 23, 2021 - May 29, 2021 Weight Lifting (Medium) Weight Lifting (Medium) May 28, 2021 5:25 am - 5:50 am Home Include warm up before stretching, too. Middle Distance Middle Distance May 28, 2021 6:00 am - 7:30 am Steady paddling with variable tempos for 45-60' • • •	29 UNLOAD UNLOAD May 23, 2021 - May 29, 2021 Endurance Workout/Club Workout Endurance Workout/Club Workout May 29, 2021 7:30 am - 11:30 am Home/Harbor/TBD Paddle, run, swim, bike, or even walk -- got some long, steady distance training in. • •	30 HYPERTROPHY HYPERTROPHY May 30, 2021 - June 12, 2021 Sr/Master's - Long Distance Workout Sr/Master's - Long Distance Workout May 30, 2021 8:00 am - 9:30 am Ventura Harbor, Ventura, CA 93001, USA Paddle for 90 min or more -- may be an alternate sport for Masters and youth during winter months. Tentative Paddling Workout - Novice Tentative Paddling Workout - Novice May 30, 2021 9:30 am - 11:30 am Beachmont Street & Seaview Avenue, Beachmont St & Seaview Ave, Ventura, CA 93001, USA Check in with the coaching staff first so we can plan for your session. Beginners are always welcome, but we don't hold this practice every weekend. • • •
31 HYPERTROPHY HYPERTROPHY May 30, 2021 - June 12, 2021 Weight Lifting (Heavy) Weight Lifting (Heavy) May 31, 2021 5:25 am - 5:50 am Home Include warm up before stretching, too. Recovery Paddle - 45-60' Recovery Paddle - 45-60' May 31, 2021 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Cardio Cardio May 31, 2021 5:00 pm - 6:00 pm Run / Bike / Swim - 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance. • • • •

May 2021