Short
Stroke pyramid: 1,2,3…15…2,1 / 3 light

• Ski a pyramid of hard pulls from one to 15 with three light pulls between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3.

Medium
4 x 5 min / 3 min easy

• Ski four 5 minute pieces. Ski for three minutes at light pressure between each piece.

Long
5 x 10 min / 2 min easy

• Ski five 10 minute pieces. Ski for two minutes at light pressure between each piece.