NIPPER TRAINING PROGRAM: WEEK 19

Updated: 3 days ago


SATURDAY

BOARD SESSION:

3 x 2 MIN @90% on 4 MIN, 3 x 2 MIN @ 100% on 5 MIN

3 x 1 MIN @90% on 2 MIN, 3 x 1 MIN @ 100% on 3 MIN

3 x 30 SECS @90% on 2 MIN, 3 x 30 SECS @ 100% on 2 MIN

GOLDEN NIPPER SESSION:

4 MIN COURSE X 4 ON 10 MINS @ RACE


SUNDAY

BEACH RUN:

2 X 10 MIN @ RACE ON 20 MINS


BOARD SESSION

PUT MARKER 50M BEYOND THE WAVE AREA AND A FINISH MARKER ON THE BEACH 50M ABOVE THE TIDE LINE (ADJUST WITH THE TIDE) BOARDS IN LINE WITH MARKER TO SEA AT DROP OF FLAG RACE TO MARKER ON BEACH: FOCUS OF SESSION IS GETTING OFF THE BOARD CLEANLY / QUICKLY AT GOOD DEPTH FINISH FAST. EASY BACK TO START 30 MIN DURATION


SWIM SESSION

BODY SURFING X 4 WAVES (START JUST BEYOND THE WAVE AREA CATCH WAVE AS FAR AS POSSIBLE GO EASY BACK TO START POSITION AT THE BACK OF THE WAVE AREA)


MONDAY

OFF


TUESDAY

BOARD SESSION:

5 X 3 MIN ON 5 MIN (1 MIN RACE, 1 MIN @ 80%, 1 MIN RACE)

3 X 6 MIN ON 8 MIN (2 MIN RACE, 2 MIN @80%, 2 MIN RACE)


GOLDEN NIPPER SESSION:

BOARD / SWIM ROTATIONS (COURSE 4 MINS) X 6

TWO MINS REST BTWN EACH EFFORT

1, 3, 5 @ 80% - 2, 4, 6 @ 90% (THESE ARE NOT ALL OUT – NEED TO BE CONTROLLED EFFORTS)


WEDNESDAY

OFF


THURSDAY

BOARD SESSION:

12 X 3 MIN ON 5 MIN (2 MIN EASY / REST)

1, 4, 7, 10 @ 80% - 2, 5, 8, 11 @ 90% - 3, 6, 9, 12 @ RACE


RUN SESSION:

2 X 300m @ 80%, 100 EASY

2 X 300m @ 85%, 100 EASY

2 X 200m @ 90%, 200 EASY


SWIM SESSION:

BODY SURFING X 8 WAVES (START JUST BEYOND THE WAVE AREA CATCH WAV AS FAR AS POSSIBLE GO EASY BACK TO START POSITION AT THE BACK OF THE WAVE AREA)


FRIDAY

OFF

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