NIPPER TRAINING PROGRAM: WEEK 9

Updated: 7 days ago


SATURDAY

BOARD SESSION:

2 x MIN RACE, 2 MIN EASY

3 x MIN RACE, 3 MIN EASY

2 x MIN RACE, 3 MIN EASY

X 3

GOLDEN NIPPER SESSION:

15 MIN COURSE X 2 ON 20 MINS (@ 80%)


SUNDAY

BEACH RUN:

6 X 800 @ 90% (REST 3 MIN WALK BETWEEN EACH)


BOARD SESSION:

5 x 8 min

5 x (4 x 45 SECS @ RACE, 45 SECS EASY) 2 MINS REST BETWEEN EACH SET OF 4

GOLDEN NIPPER SESSION:

30 MIN ENDURO (BOARD / SWIM)


MONDAY

OFF


TUESDAY

BOARD SESSION:

4 x (3 x 90 SECS @ 70%, 80%, RACE)

EASY PADDLE BACK BEACH STARTS


GOLDEN NIPPER SESSION:

BOARD / SWIM ROTATIONS (COURSE 2 MINS) X 8

TWO MINS REST BTWN EACH EFFORT

1, 3, 5, 7 @ 80% - 2, 4, 6, 8 @ 100%


WEDNESDAY

OFF


THURSDAY

RUN SESSION:

4 X 1000M @ 90% (REST 4 MIN WALK BETWEEN EACH)


BOARD SESSION:

15 SECS @ RACE, 45 SECS@ 50%, 20 SECS @ RACE, 30 SECS @ 50%, 15 SECS@ RACE, 3 MIN EASY X 8


FRIDAY

OFF

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