Well if you are not at the Fish River Canoe Marathon, it looks like a great weekend in Cape Town to get in some good sea paddling, if you are at the Fish I hope all is going well and you come back motivated to tackle the next Big Event, the Cape Point Challenge......only 10 weeks away.
It is also only 2 weeks to go to the 1st race of the Discovery Mens Health Cape Surf Ski Series, for the Cape paddlers this is important as it determines your seeding for the Cape Point.
Once the Fish is over  the official start of Surf Ski paddling in Cape town begins, and with this all the Canoe club time trials seem to be replaced by many surf ski Time Trials ( Hout Bay: Tuesday, Strand : Tuesday, Blouberg; Wednesday, Oceana : Thursday, Fish Hoek: Friday) so as you can see you are really spoil t for choice.
My advice would be to try and move around, this gautrentees that you get to paddle in all conditions, exactly what Cape Point is, at the same time if you are racing on Sundays as well choose one maybe two a week and the other days train I find you can race to much and it is good to stick to some of the training sessions.
Anyway here is week 4 of 14
Mon 5 oct : Rest
Tues 6 Oct : Time trial
Wed 7 Oct : 10 min WU, 4 x 6 min, 8 x 2 min. WD, 2 min rest between intervals
Thur 8 Oct : Steady 10 km paddle or a Time trial done easily.
Fri 9 Oct : Rest or 4 x 2000m in a bunch
Sat 10 Oct: 2 .5 Hr Sea paddle out and back, in racing attire( juice, life jacket, Gu's etc)
Sun 11 Oct : Good down wind paddle.

Have a great week next week is slightly easier in anticipation of the grading race.