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Notes

Paddle 1 : Nice and easy. Soak it all in. You should be able to maintain nasal breathing and good technique throughout.
Paddle 2 : This might be your first ever sprints, but don’t let it put you off giving it your all. Dig in try your best to get that board moving and your heart rate elevated. It’s important to get in those high heart rates and anaerobic zones, where you feel you can’t get enough oxygen in through breathing alone to meet the demand from your muscles. If you skip over them or don’t get your sweat on, you’re missing an important element of your general fitness.
Make sure you don’t skimp on the Level 2 either, you want to come off the water rested and happy. Giving your body plenty of time to ‘actively recover’ from the stress of the sprints.
Paddle 3 : The first of your ‘distance paddles’. Aim to complete in an hour or less, steady pace throughout, somewhere between your level 2 and 3 effort ( i.e a pace that for most of the duration you’ve got enough breath left to still chat away with your training partner, or curse the wind).

Week 2