This was my spring tune up;
Cardio - mix of running and rowing machine
Push ups, pull ups and static hang from bar
Plank and sit ups
Body weight lunges, step up and squat
Results after over 6 months off the water
Free ski Sunday, 3 long sets - strength was good, possibly over did it and was sore from fingertips to neck.
Rest Monday to Wednesday
Thursday to Sunday - course & clininc. 4 days, 7 sets, 48 passes. By the end I was worn out but didn't have any soreness.
Next spring I will probably do more free ski sessions with fewer shorter sets.