From a Wall Street Journal article by Jen Murphy:
Mr. Aiona paddles with his club on Tuesday and Thursday nights and Saturday mornings for 90 minutes to two hours.They alternate between sprints and endurance paddles of up to eight miles in a six-man outrigger canoe. They also work on paddle technique and do huli drills. “Huli is Hawaiian for turn over,” he explains. “If you ﬂip your canoe there is a very precise process for getting everyone safely and eﬃciently back in. We call out positions to make sure no one is underneath.
Then we work together to ﬂip it, get all of the paddles into the canoe, bail water and get going again.”
On Sundays he paddles seven to 10 miles alone.“Flaws become more apparent as there is no one else to carry your weight,” he says. Sometimes he and another club member train together in a canoe. In winter, lights are added to the canoes for evening practices and Mr. Aiona dons boots and wetsuit -style pants.
To read more click on the following link: https://www.wsj.com/articles/the-canoe-racing-workout-with-hawaiian-values-11565521200?mod=searchresults&page=1&pos=1