NIPPER / YOUTH BOARD / SWIM / RUN TRAINING PROGRAM WEEK 14

Updated: Aug 7




MONDAY

OFF



TUESDAY

BOARD SESSION:

10 MIN W/U WAVE CATCHING

4 x (3 x 90 SECS @ 70%, 80%, RACE) EASY PADDLE BACK BEACH STARTS

10 MIN W/U WAVE CATCHING

SESSION DURATION: 60 MIN

KEY LEARNING: SPEED ENDURANCE, PACE CONTROL


GOLDEN NIPPER SESSION:

BOARD / SWIM ROTATIONS (COURSE 3 MINS) X 8

TWO MINS REST BTWN EACH EFFORT

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

SESSION DURATION: 50 MIN

KEY LEARNING: SPEED ENDURANCE, PACE CONTROL, WADING, BUNNY HOPPING, BODY SURFING



WEDNESDAY

OFF



THURSDAY

RUN SESSION:

10 MIN W/U BUILD TEMPO

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

SESSION DURATION: 42 MIN

KEY LEARNING: SPEED ENDURANCE, PACE CONTROL


BOARD SESSION:

10 MIN W/U WAVE CATCHING

20 SECS @ RACE, 40 SECS@ 50%, 30 SECS @ RACE, 30 SECS @ 50%, 60 SECS@ RACE, 3 MIN EASY X 6

10 MIN W/D WAVE CATCHING

SESSION DURATION: 56 MIN

KEY LEARNING: SPEED ENDURANCE, PACE CONTROL



FRIDAY

OFF



SATURDAY

BOARD SESSION

10 MIN W/U WAVE CATCHING

2 MIN RACE, 2 MIN EASY, 3 MIN RACE, 3 MIN EASY, 2 MIN RACE, 3 MIN EASY X 3

10 MIN W/D WAVE CATCHING

SESSION DURATION: 65 MIN

KEY LEARNING: SPEED ENDURANCE, PACE CONTROL


GOLDEN NIPPER SESSION:

15 MIN COURSE (BOARD / SWIM / RUN) ON 20 MINS (@ 80%) X 2

SESSION DURATION: 40 MIN

KEY LEARNING: SPEED ENDURANCE, PACE CONTROL, WADING, BUNNY HOPPING, BODY SURFING



SUNDAY

BEACH RUN:

10 MIN W/U BUILD TEMPO

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

SESSION DURATION: 46 MIN

KEY LEARNING: SPEED ENDURANCE, PACE CONTROL


BOARD SESSION:

10 MIN W/U WAVE CATCHING

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

BEACH STARTS X 20 STROKES @ 80% EASY PADDLE BACK

10 MIN W/D WAVE CATCHING

SESSION DURATION: 60 MIN

KEY LEARNING: SPEED ENDURANCE, PACE CONTROL, WADING, BUNNY HOPPING


GOLDEN NIPPER SESSION:

30 MIN ENDURO (BOARD / SWIM)

SESSION DURATION: 30 MIN

KEY LEARNING: SPEED ENDURANCE, PACE CONTROL, WADING, BUNNY HOPPING, BODY SURFING



178 views0 comments