Elmore's workouts from late February through race day

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
2/23 Short sprint, stroke drills, and steady paddling, Mississippi River, 100 min.	2/24 Strength workout Steady paddling, Mississippi and Wolf Rivers, 130 min.	2/25 Steady paddling, Mississippi River, 95 min.	2/26 Strength workout	2/27 Workout on OICKR course: --all-out, start to boat ramp --moderate, boat ramp to HDB --all-out, HDB to point --moderate, point to finish total time: about 18:20	2/28 Slalom and wildwater workouts, Mulberry Fork	3/1 Mulberry Fork wildwater and whitewater slalom races
3/2	3/3 Strength workout Short sprints and stroke drills, Memphis Harbor, 60 min.	3/4 8 x (2 min. on, 3 min. off), Mississippi River, 90 min.	3/5 Strength workout Steady paddling, Mississippi and Wolf Rivers, 120 min.	3/6 30-sec. sprints, Memphis Harbor, 90 min.	3/7 Strength workout 20 min. bike ride Steady paddling, Mississippi River, 90 min. 20 min. bike ride	3/8
3/9 20 min. bike ride Steady paddling, Mississippi River, 100 min. 20 min. bike ride	3/10 Strength workout 6 x (3 min. on, 4 min. off), Mississippi River, 110 min.	3/11 Steady paddling, Mississippi River, 90 min.	3/12 Strength workout 20 min. bike ride Stroke drills, Memphis Harbor, 60 min. 20 min. bike ride	3/13 6 x (4 min. on, 4 min. off), Mississippi River, 120 min.; half of each "4 min. on" was spent riding partner's wake Strength workout	3/14 Strength workout	3/15 20 min. bike ride Steady paddling, Mississippi River, 70 min. 20 min. bike ride
3/16 20 min. bike ride Steady paddling, Mississippi River, 70 min. 20 min. bike ride	3/17 Strength workout 8 x (90 sec. on, 2 min. off), Mississippi River, 95 min.	3/18 20 min. bike ride Steady paddling, Mississippi River, 95 min. 20 min. bike ride	3/19 20 min. bike ride Steady paddling, Mississippi River, 90 min. 20 min. bike ride Strength workout	3/20 5 "start-to-boat-ramp" repeats on OICKR course, Mississippi River, 120 min.	3/21 Slalom workout, St. Francis River, 40 min.	3/22 Missouri Whitewater Championships wildwater and whitewater slalom races
3/23 Steady paddling, St. Francis River, 40 min.	3/24 Steady paddling, Mississippi River, 90 min.	3/25 Strength workout 5 x 4-min. tempo pieces w/ 2-min. recovery, Memphis Harbor, 80 min.	3/26	3/27 20 min. bike ride 8 x (2 min. on, 1 min. off), Mississippi River, 90 min. 20 min. bike ride Strength workout	3/28 20 min. bike ride Steady paddling, Memphis Harbor, 80 min. 20 min. bike ride	3/29
3/30 Whitewater play, Holmes's Ledge on Mississippi River, 100 min.	3/31 Strength workout 20 min. bike ride Workout: --6 x 15-sec. sprints --5-min. up-tempo piece --Time trial from HDB to Auction Ave. Br. in harbor (3:00) 20 min. bike ride	4/1 20 min. bike ride Steady paddling, Mississippi River, 95 min. 20 min. bike ride	4/2 20 min. bike ride Steady paddling, Mississippi River, 70 min. 20 min. bike ride Strength workout	4/3 20 min. bike ride 10 x (1 min. on, 1 min. off), Mississippi River, 90 min. 20 min. bike ride Strength workout	4/4 20 min. bike ride Easy paddling, Memphis Harbor, 45 min. 20 min. bike ride Strength workout	4/5 Strength workout
4/6 Stroke drills and steady paddling, Mississippi River, 90 min.	4/7 Strength workout Time trial on OICKR course Splits: HDB 11:07 Finish 19:15	4/8 Strength workout	4/9 Strength workout Steady paddling, Mississippi River, 100 min.	4/10 5 x (5 min. on, 2 min. off), Mississippi River, 105 min. Strength workout	4/11 Strength workout 20 min. bike ride Steady paddling, Mississippi River, 90 min. 20 min. bike ride	4/12 Strength workout
4/13 20 min. bike ride Stroke drills and steady paddling, Mississippi River, 85 min. 20 min. bike ride	4/14 Strength workout 5 "start-to-boat-ramp" repeats on OICKR course, Mississippi River, 115 min.	4/15 Strength workout 20 min. bike ride Steady paddling, Mississippi River, 85 min. 20 min. bike ride	4/16 Strength workout Easy paddling, Memphis Harbor, 75 min.	4/17 Strength workout Time Trial on OICKR course Splits: HDB 10:33 Finish 17:52	4/18 Strength workout Easy paddling, Memphis Harbor, 40 min.	4/19
4/20 Short sprints and steady paddling, Mississippi River, 60 min.	4/21 Strength workout 20 min. bike ride 12 x (75 sec. on, 45 sec. off), Mississippi River, 100 min. 20 min. bike ride	4/22 Strength workout 20 min. bike ride Stroke drills and easy paddling, Mississippi River, 60 min. 20 min. bike ride	4/23 Strength workout Steady paddling, Mississippi River, 85 min.	4/24 10 15-sec. sprints w/ full recovery, Memphis Harbor, 75 min. Strength workout	4/25 Strength workout	4/26 Easy paddling, Mississippi River, 60 min.
4/27	4/28 8 15-sec. sprints w/ full recovery, Mississippi River, 50 min.	4/29 Easy paddling, Mississippi River, 65 min.	4/30 Easy paddling, Memphis Harbor, 15 min.	5/1 6 15-sec. sprints w/ full recovery, Memphis Harbor, 40 min.	5/2 Easy paddling, Mississippi River, 30 min.	5/3 22nd Annual OICKR