I hope this is the correct place for this post.
My daughter is 14, 5ft 7in abd 10st 1lbs.
Her primary sport is surf lifesaving. She swims from 5.30am to 7am on mon, tues, wed, fri morning. Runs 2 x week in evenings and also does 2 x erg sessions week.
She is really enjoying the erg and at present she does a 30 min heart rate sessions (80% max) and an interval session which is 2000m slow warm up, 5 x 500m with 1.15 min rest, then another 2000m cool down. She has managed a 1:58 500m on her last interval and I believe she has potential and phisyque to perform well on the erg (or maybe on water) but I would like some recommendations on sessions for her to perform please, in order to increase her fitness for the long surf ski races she will perform in the summer.