Week Training 1 Training 2 Training 3 Training 4
17 (100%) 6 x 5' (5') 4 x Wedstrijdtijden 100" (15') Krachttraining in boot

6*10"(50")
5*20"(40")
4*30"(60")
3*40"(80")
2*60"(120")
4*10"(60")

18 (90%) 4 x 4 x 40"(140") SP 5' 3 x10' (10') 60 minuten relaxed varen Krachttraining in boot
19 (100%) 6 x 100" (10’)zonder poortjes 2’(1’)-4’(1’)-6’(1’)-4’(1’)-2’(1’) : 3X Krachttraining in boot 3 x 6 x 20"(100")
20 (80%) 6 x 5' (5')

5*20"(100")
4*40"(120")
3*60"(180")
2*80"(220")

45 minuten ralaxed varen Krachttraining in boot
21 (90%) 3 x 5 x 60"(180") SP 5' 4 x Wedstrijdtijden 100" (15') Krachttraining in boot 3 x 10 x 10"(110")