For me, sprints are the fastest way to improve form and endurance. What I try to do is five sprints of one minute each at a fast pace (where I cannot talk) with five rests between and a fast cruising pace (Just able to hold a conversation) and repeat for more times.
Doing this every other day really helps me. It is amazing who much smoother my stroke is the next day. I also think I get back up to summer endurance levels quicker.
I'll be working on it this spring and let you know how it goes.
Another thing that sometimes helps is some really really long paddles. Go as far as you can in 8 or 10 hours. Stop as little as possible and do not have any rest stops be longer than 15 minutes. I think after you can paddle three hours regularly it is possible to do a long paddle once or twice a month until they become the regular Satuday paddle.
YakCatcher Rod Holder
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