NIPPER TRAINING PROGRAM: WEEK 20

Updated: Aug 15


SATURDAY

BOARD SESSION:

3 x (2 MIN @90% on 3 MIN, 2 MIN @ 100% on 5 MIN)

3 x (1 MIN @90% on 2 MIN, 1 min @ 100% on 4 MIN)

3 x (30 SECS @90% on 1 MIN, 30 SECS @ 100% on 3 MIN)

GOLDEN NIPPER SESSION:

M SHAPED COURSE X 10 MINS @ 80% ON 15 MINS X 3


SUNDAY

BEACH RUN:

20 MINS (5 MIN EASY, 5 MIN FAST)


BOARD:

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 60 MIN DURATION


MONDAY

OFF


TUESDAY

BOARD SESSION:

3 X (4 X 45 SECS @ 80%, 45 SECS @ 100%, 60 SECS REST)


GOLDEN NIPPER SESSION:

BOARD / SWIM / RUN ENDURO X 30 MINS @ 80% (MAKE SURE IT IS A CONTROLLED EFFORT)


WEDNESDAY

OFF


THURSDAY

BOARD SESSION:

4 X (4 X 30 SECS @ 100%, 30 SECS EASY)

3 MIN REST BETWEEN EACH SET


RUN SESSION:

10 MIN EASY JOG W/U (WITH 5 X 30 SEC EFFORTS)

8 X 200M @ 90% (EASY JOG / WALK BACKS TURN AND GO AS SOON AS YOU GET BACK TO THE START)


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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