Sprint Kayak Training Camp - Women

Agenda

Thursday, October 23

• Travel day – meet at the San Diego airport by an OTC staff member Dinner @ OTC
• 8:00 Team meeting in room across from reception area – USA Conference Room
  

Friday, October 24

6:30       On Track – ready to run plus light cals
7:00     Breakfast OTC
8:15     On Water – Crew boats — 30’ Z2 / 6 x 15 DS on 3’ / 20’ Z2 - Technical and Videotaping
10:15      Stacy Struble – Athletic Trainer – Performance Services – “Stretching for Kayak Athletes”   
11:00     Weight room - stretching / core work (Junior National Team program) – meet Kim Sanborn and Steve Bamel, Strength and Conditioning staff members
12:00      Lunch OTC
1:30     Review video — USA Conference Room
2:30      Time control on track — 1200m
3:15      On Water — Crew boats — 3 [ 5’/4’/3’/2’ R=1’] R=3’ b/s
6:00      Team Dinner OTC
8:00        Team building exercises – large cafeteria eating area.

Saturday, October 25

6:30     On Track — ready to run plus light cals
7:00     Breakfast OTC
8:15     On water – Seat assessments —”doubles” - TBA
11:00    Weight room – circuit work & max chin ups test
12:00    Lunch OTC
1:00     Review video — USA Conference Room
3:00     On water – Crew Boats – 4 x 8’ / R=1’10 x 15 DS every 2’ then 3 x 8’ / R=1’
5:30     Dinner OTC
6:00     Leave for Chula Vista Mall — Movie night – your $

Sunday, October 26

6:30     On Track — ready to run plus light cals
7:00     Breakfast OTC
8:15     On water — all in singles — 10 x 5’ R=2’ [2’ @ Z2 + 1 @ Z3 + 2 @ Z2] with wash ride - alternating
11:00    Leave for San Diego and Tour
4:00    Social and Barbecue @ Hanoians

Monday, October 27

6:30     On Track — ready to run plus light cals
7:00     Breakfast OTC
8:15     On water — Crew boats — 3 x 4 x 30” R=5’ [2 + 1 + no balls]
11:00     Weight Room – stretching and core work (Junior National Team program) – Katy Hill to lead with new input from Steve and/or Kim
12:00     Lunch OTC
12:45      Wrap up session — USA Conference Room
1:00     Coaching seminar – High Performance Two – with Michael Shannon, Sport Physiologist, OTC CV
3:30     On water – Crew boats — 10 x 30” Z4 every 8’ [Z2 Technical Focus btw]
6:00    Dinner OTC

Tuesday, October 28

• Travel day / workout available if flight allows.