Club Workouts | Ventura Canoe & Kayak Club

	July 2020
Mon	Tue	Wed	Thu	Fri	Sat	Sun
		1 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Weight Lifting (Light) Weight Lifting (Light) July 1, 2020 5:25 am - 5:50 am Include warm up before stretching, too. Light day - focus on paddling intervals. Base Intervals ~ 40' @ 90%, 2' rest Base Intervals ~ 40' @ 90%, 2' rest July 1, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Intervals of different lengths that add up to a minimum of 40 minutes at 90% effort with 2 minute rest between. Cardio Recovery Cardio Recovery July 1, 2020 4:00 pm - 5:00 pm Home Run, bike, swim -- do an alternate workout for 60 min. 70% effort maximum! This is for recovery only • • • •	2 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Alternate Sport Workout Alternate Sport Workout July 2, 2020 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) July 2, 2020 4:00 pm - 5:00 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. • • •	3 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Weight Lifting (Medium) Weight Lifting (Medium) July 3, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. 8-12K paddling 8-12K paddling July 3, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA • • •	4 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Long Distance Workout Long Distance Workout July 4, 2020 7:30 am - 11:20 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. • •	5 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Tentative Paddling Workout - Novice Tentative Paddling Workout - Novice July 5, 2020 8:00 am - 10:00 am Marina Park, 2950 Pierpont Blvd, 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. • •
6 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Weight Lifting (Heavy) Weight Lifting (Heavy) July 6, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. 8-12K paddling 8-12K paddling July 6, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Cardio Cardio July 6, 2020 4:00 pm - 5:00 pm Run / Bike / Swim - 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance. • • • •	7 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Alternate Sport Workout Alternate Sport Workout July 7, 2020 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) July 7, 2020 4:00 pm - 5:00 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. • • •	8 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Weight Lifting (Light) Weight Lifting (Light) July 8, 2020 5:25 am - 5:50 am Include warm up before stretching, too. Light day - focus on paddling intervals. Base Intervals ~ 40' @ 90%, 2' rest Base Intervals ~ 40' @ 90%, 2' rest July 8, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Intervals of different lengths that add up to a minimum of 40 minutes at 90% effort with 2 minute rest between. Cardio Recovery Cardio Recovery July 8, 2020 4:00 pm - 5:00 pm Home Run, bike, swim -- do an alternate workout for 60 min. 70% effort maximum! This is for recovery only • • • •	9 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Alternate Sport Workout Alternate Sport Workout July 9, 2020 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) July 9, 2020 4:00 pm - 5:00 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. • • •	10 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Weight Lifting (Medium) Weight Lifting (Medium) July 10, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. 8-12K paddling 8-12K paddling July 10, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA • • •	11 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Long Distance Workout Long Distance Workout July 11, 2020 7:30 am - 11:20 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. • •	12 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Tentative Paddling Workout - Novice Tentative Paddling Workout - Novice July 12, 2020 8:00 am - 10:00 am Marina Park, 2950 Pierpont Blvd, 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. • •
13 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Weight Lifting (Heavy) Weight Lifting (Heavy) July 13, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. 8-12K paddling 8-12K paddling July 13, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Cardio Cardio July 13, 2020 4:00 pm - 5:00 pm Run / Bike / Swim - 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance. • • • •	14 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Alternate Sport Workout Alternate Sport Workout July 14, 2020 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) July 14, 2020 4:00 pm - 5:00 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. • • •	15 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Weight Lifting (Light) Weight Lifting (Light) July 15, 2020 5:25 am - 5:50 am Include warm up before stretching, too. Light day - focus on paddling intervals. Base Intervals ~ 40' @ 90%, 2' rest Base Intervals ~ 40' @ 90%, 2' rest July 15, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Intervals of different lengths that add up to a minimum of 40 minutes at 90% effort with 2 minute rest between. Cardio Recovery Cardio Recovery July 15, 2020 4:00 pm - 5:00 pm Home Run, bike, swim -- do an alternate workout for 60 min. 70% effort maximum! This is for recovery only • • • •	16 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Alternate Sport Workout Alternate Sport Workout July 16, 2020 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) July 16, 2020 4:00 pm - 5:00 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. • • •	17 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Weight Lifting (Medium) Weight Lifting (Medium) July 17, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. 8-12K paddling 8-12K paddling July 17, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA • • •	18 Hypertrophy - Base Hypertrophy - Base Intervals – technique and speed June 28, 2020 - July 18, 2020 Long Distance Workout Long Distance Workout July 18, 2020 7:30 am - 11:20 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. • •	19 Tentative Paddling Workout - Novice Tentative Paddling Workout - Novice July 19, 2020 8:00 am - 10:00 am Marina Park, 2950 Pierpont Blvd, 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. •
20 Weight Lifting (Heavy) Weight Lifting (Heavy) July 20, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. 8-12K paddling 8-12K paddling July 20, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Cardio Cardio July 20, 2020 4:00 pm - 5:00 pm Run / Bike / Swim - 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance. • • •	21 Alternate Sport Workout Alternate Sport Workout July 21, 2020 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) July 21, 2020 4:00 pm - 5:00 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. • •	22 Weight Lifting (Light) Weight Lifting (Light) July 22, 2020 5:25 am - 5:50 am Include warm up before stretching, too. Light day - focus on paddling intervals. Base Intervals ~ 40' @ 90%, 2' rest Base Intervals ~ 40' @ 90%, 2' rest July 22, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Intervals of different lengths that add up to a minimum of 40 minutes at 90% effort with 2 minute rest between. Cardio Recovery Cardio Recovery July 22, 2020 4:00 pm - 5:00 pm Home Run, bike, swim -- do an alternate workout for 60 min. 70% effort maximum! This is for recovery only • • •	23 Alternate Sport Workout Alternate Sport Workout July 23, 2020 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) July 23, 2020 4:00 pm - 5:00 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. • •	24 Weight Lifting (Medium) Weight Lifting (Medium) July 24, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. 8-12K paddling 8-12K paddling July 24, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA • •	25 Long Distance Workout Long Distance Workout July 25, 2020 7:30 am - 11:20 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. •	26 Tentative Paddling Workout - Novice Tentative Paddling Workout - Novice July 26, 2020 8:00 am - 10:00 am Marina Park, 2950 Pierpont Blvd, 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. •
27 Weight Lifting (Heavy) Weight Lifting (Heavy) July 27, 2020 5:25 am - 5:50 am Home Include warm up before stretching, too. 8-12K paddling 8-12K paddling July 27, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Cardio Cardio July 27, 2020 4:00 pm - 5:00 pm Run / Bike / Swim - 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance. • • •	28 Alternate Cardio Alternate Cardio July 28, 2020 6:00 am - 7:30 am •	29 Base Intervals ~ 40' @ 90%, 2' rest Base Intervals ~ 40' @ 90%, 2' rest July 29, 2020 6:00 am - 7:30 am Ventura Harbor, Ventura, CA 93001, USA Intervals of different lengths that add up to a minimum of 40 minutes at 90% effort with 2 minute rest between. Cardio Recovery Cardio Recovery July 29, 2020 4:00 pm - 5:00 pm Home Run, bike, swim -- do an alternate workout for 60 min. 70% effort maximum! This is for recovery only • •	30 Alternate Cardio Alternate Cardio July 30, 2020 6:00 am - 7:30 am •	31 TIME TRIALS TIME TRIALS July 31, 2020 6:00 am - 7:45 am •

July 2020