NIPPER TRAINING PROGRAM: WEEK 21

Updated: Apr 12


MONDAY

SKI / ERGO SESSION:

15 MINS WARM UP GOOD TEMPO WITH 4 X 30 STROKES FAST

45 MINS @ 80% (RESTRICTOR BAND)

10 MINS WARM DOWN EASY ENJOY



TUESDAY

BOARD SESSION:

15 MINS WARM UP GOOD TEMPO WITH 2 X 60 SECS FAST

2 x (15 SECS, 30, 45, 60, 90, 120, 90, 60, 45, 30, 15 @ 90% / RACE)

SAME TIME @ 50% BETWEEN EACH EFFORT)

3 MIN REST BETWEEN EACH SET (SET 1 @ 90%, SET 2 @ RACE)

10 MINS WARM DOWN EASY ENJOY


STRENGTH:

CROSS FIT / STRENGTH TRAINING



WEDNESDAY

SKI / ERGO SESSION:

15 MINS WARM UP GOOD TEMPO WITH 2 X 30 SECS FAST

4 X 7 MIN @ 70% ON 9 MIN

4 X 5 MIN @ 80% ON 7 MIN

4 X 3 MIN @ 90% ON 5 MIN

10 MINS WARM DOWN EASY ENJOY


RUN SESSION:

15 MINS WARM UP GOOD TEMPO WITH 2 X 60 SECS FAST

10 X 200 (HARD) EASY WALK BACK BETWEEN EACH

10 MINS WARM DOWN EASY ENJOY



THURSDAY

BOARD SESSION:

15 MINS WARM UP GOOD TEMPO WITH 2 X 60 SECS FAST

4 X (4 X 60 SECS, 30, 15, @ 90 / 100%)

SAME TIME BETWEEN EACH @ 50%, 2 MIN REST BETWEEN EACH

(SET 1, 3 @ 90%, SET 2, 4 @ RACE)

10 MINS WARM DOWN EASY ENJOY


STRENGTH:

CROSS FIT / STRENGTH TRAINING



FRIDAY

SKI / ERGO SESSION:

15 MINS WARM UP GOOD TEMPO WITH 2 X 30 SECS FAST

4 MIN @ 70%, 4 MIN @ RACE, 2 MIN @ 70%

2 MIN REST BETWEEN EACH

10 MINS WARM DOWN EASY ENJOY



SATURDAY

SKI SESSION:

15 MINS WARM UP GOOD TEMPO WITH 2 X 30 SECS FAST

1:30 ON (90%), 1:30 OFF (80%), 1:30 ON (90%) x 10

(60 SECS EASY BETWEEN EACH)

10 X STARTS X 20 STRKES (EASY PADDLE BACK)

10 MINS WARM DOWN EASY ENJOY


BOARD SESSION:

15 MINS WARM UP GOOD TEMPO WITH 2 X 30 SECS FAST

4 X 10 MINS (2 MIN @ 50%, 1.30 MIN @ 100%, 3 MIN @ 50%, 1 MIN @ 100%, 2 MIN @ 50%, 30 SEC @ 100%)

10 MINS WARM DOWN EASY ENJOY



SUNDAY

OFF OR BOARD / SKI SET IF NOT DONE SATURDAY




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