I start with a dynamic warm up. Brian Detrick has posted a good one. lunges, with half twists, spiderman, breathing deeply, body weight squats, pull ups, push ups, leg swings, spend 15 minutes warming up, break a slight sweat, paise your heart rate to about 130bpm. I'm a big advocate of Bikram yoga for off season training. I did 5-6 days of 90 minutes per day this off season, 90 minute sessions at 105 degree room. Bikram is all about static hold position, which is exactly what we do in slalom. I'm looking forward to a great season, and if practice is any indication it will be as with less than 10 total sets I have run through 38' with no missed passes on
set 6-8. I follow a paleo style diet, have less than 10 percent body fat.