A Typical Paddling Day:

The usual paddling day lasts from 8:30 to about 5:00. Some time in the morning may be spent watching advanced boating videos and talking about theories of paddling, or working on perfecting the fundamentals of freestyle on flatwater. Because these are instructional clinics, your instructors will be encouraging you to push your physical and mental limits.

Stretching:

You will be spending somewhere between four to five hours in your boat. To prepare you will want to stretch your thighs, hamstrings, and torso (back, stomach, shoulders and neck). If you increase your flexibility, you will have more efficient strokes, and you will be more comfortable in your boat. The book "Stretching" by Bob Anderson is an excellent reference for specific stretches.
Armchair paddling: There are several excellent freestyle instructional videos available. Take a look at Ken Whiting's "Playboating" or "Liquid Skills" or Anna Levesque's "Girls at Play" or EJ's "Playboating: Basics" or "Playboating: Advanced".