I also need to use the principles above to help me to choose an effective routine. To improve my hand roll I will have to do regular practice, I wish to do at least 2 hours in a week. At the moment I can successfully roll about half the times I try, from this I can tell if I have improved. My goal over the three week period is to roll successfully three times out of four. I also wish to improve my muscular endurance, I will have to do endurance exercises, for increasing lengths of time over my three week periods. I will start with half an hour on a rowing machine.
I also wish to use my times that I can kayak to concentrate on long distance endurance kayaking. As I get later in the training program I will increase the length on the rowing machine building up my stamina over the three week training session. I will aim to increase my time on the machine by about 10 minutes a week, because I am going to repeat this practice every day I will aim to increase this time by 5 min halfway through each week. I will also aim to paddle further each time and build up the length and time in which I paddle for.
I wish to be able to improve the time I can use the rowing machine and so the time I can kayak for. My goal is to be able to easily use the rowing machine for 50 minutes; I also want to easily be able to paddle further than the 2 miles I can already paddle. Another way to increase my muscular endurance is to do regular sit-ups and press-ups over the next three weeks, because of this I wish to do 1 minute of each of these a day to improve my fitness. I also wish to build up my flexibility in by back and stomach, to do this I will do regular stretch exercises.
I will stretch out before each exercise I do and I wish to spent 3 lots of 1minute each day stretching my muscles. I will need to test and see if my flexibility is improving, I will use the “sit and reach” test to find out how flexible my stomach and back is. Knowing this I can test myself and find out how much I have improved my flexibility. Timing can only be improved by practicing kayaking, because of this and because it is and effective way of training all of the above. I wish to kayak in all of the spare time I have after doing all of the above training.
I will aim to paddle more than 1 hour a week. It is hard to say how good my timing is so it will be hard to notice any improvements, because of this it is not a very good training exercise as I cannot make a goal. I will include it in my regular kayaking and I know that it will improve if I practice it. Training I will practice all of this as much as possible in the three weeks I have. Before I started my training program I will take a test in most of the areas I wish to improve, this will allow me to see how I have improved over the two weeks.
As I said before my hand-roll was only successful half the time and I wanted to significantly improve this. I have not paddled for two months and found it difficult to paddle the 2miles from pier to pier and back. I would like to be able to improve the time in which I can do this, and by the end I would like to be able to easily paddle from the marina to west pier and back (approximately 4miles) In my sit and reach tests, I set the distance that I could reach to 0 on the scale.
From this I will be able to tell how much I have improved over the next few weeks. I cannot judge my timing and it is very hard to measure how I have improved. Because of this I cannot make it a goal. Because of this I will or have a target to aim towards and my training will be seriously jeopardised. I will only be able to say that I wish to practice surfing as much as I possibly can. But this depends on how lucky I am with the weather. I will be able to improve my timing over the season, and it is the least week of all my weakest skills.
I will aim to paddle for at least and hour a week. This week I did two sessions of hand-rolling practice, each session was for 1hour in these I did not greatly improve my skills compared to the last, but I did roll more than half of the times, this allows me to say that already I know I am improving. I spent half an hour each day for the first three days this week, and 35minutes for two more days later in the week on the rowing machine. I can already tell that I felt less tired and out of breath after every time on the rowing machine.
I also noticed that at the start of the week I could only just do the thirty minutes but by the end I could easily do thirty-five minutes. I will start next week on forty minutes. On Saturday and Tuesday I did some long distance paddling, I found that because of the practice during the week I found it much easier to paddle on the Saturday compared to the Tuesday. I have been stretching the muscles in my back and stomach every night and whenever up to three times per day. When I retook the sit-and-reach test, I found that I could reach three centimetres further than I could originally.
This shows an improvement. There has only been one day this week in which the whether conditions were correct for surfing, this meant that I could only do two hours of surfing. The surf was poor and though the practice was good for my overall skills, because the conditions were not excellent, I do not feel I have improved much. Week 2 This week again I did two sessions of hand-rolling practice; each session was for 1hour in these in this session, I made sure I counted the number of rolls so that I can say how I improved.
Out of the 154 rolls I did over the two sessions I completed 89 of them this is more than half and on the way to three-quarters of them. This is a sure sign that I am improving this. This week I decided to spent 40minutes on the rowing machine for the first 3 sessions and 45 for the rest of the week, I did three sessions at 40 minutes and three at 45 minutes. From these practice sessions I then did some long distance paddling. This week I timed the time it took for me to paddle between the two piers, and found that this improved.
I have been stretching the muscles in my back and stomach every night and whenever up to three times per day. When I retook the sit-and-reach test, I found that I could reach three centimetres further than I could originally. This shows an improvement. There has only been one day this week in which the whether conditions were correct for surfing, this meant that I could only do two hours of surfing. The surf was poor and though the practice was good for my overall skills, because the conditions were not excellent, I do not feel I have improved much.