NIPPER / YOUTH BOARD / SWIM / RUN TRAINING PROGRAM WEEK 13

Updated: 11 hours ago



MONDAY

OFF



TUESDAY

BOARD SESSION

10 MIN W/U WAVE CATCHING

2 MIN @ 70%, 30 SECS @ 50%, 1 MIN @ RACE X 4

30 SECS @ 50% 2 MIN @ 80%, 30 SECS @ 50%, 30 SECS RACE X 4

10 MIN W/U WAVE CATCHING

SESSION DURATION: 58 MIN

KEY LEARNING: SPEED ENDURANCE, PACE CONTROL


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

SESSION DURATION: 50 MIN

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



WEDNESDAY

OFF



THURSDAY

RUN SESSION:

3 X 300m (2 MIN) @ 80%, 100 EASY

3 X 300m (2 MIN) @ 85%, 100 EASY

3 X 200m (1 MIN) @ 90%, 200 EASY

SESSION DURATION: 36 MIN

KEY LEARNING: SPEED ENDURANCE, PACE CONTROL


BOARD SESSION:

10 MIN W/U WAVE CATCHING

12 X 2 MIN ON 4 MIN (2 MIN EASY / REST)

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

10 MIN W/U WAVE CATCHING

SESSION DURATION: 74 MIN

KEY LEARNING: SPEED ENDURANCE, PACE CONTROL


SWIM SESSION:

BODY SURFING X 8 WAVES (START JUST BEYOND THE WAVE AREA CATCH WAVE AS FAR AS POSSIBLE SPRINT TO DRY FINISH ABOVE TIDE LINE GO EASY BACK TO START POSITION AT THE BACK OF THE WAVE AREA) CONTINUOUS EFFORT

SESSION DURATION: 50 MIN

KEY LEARNING: WADING, SPEED ENDURANCE, PACE CONTROL



FRIDAY

OFF



SATURDAY

BOARD SESSION:

10 MIN W/U WAVE CATCHING

10 x 2 MIN @ RACE, 2 MIN @ 50%)

10 MIN W/U WAVE CATCHING

SESSION DURATION: 60 MIN

KEY LEARNING: SPEED ENDURANCE, PACE CONTROL


GOLDEN NIPPER SESSION:

5 MIN COURSE X 5 ON 10 MINS (1,3,5 @ RACE – 2, 4 @ 80%)

SESSION DURATION: 50 MIN

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



SUNDAY

BEACH RUN:

2 X 10 MIN @ RACE ON 15 MINS

SESSION DURATION: 30 MIN

KEY LEARNING: SPEED ENDURANCE, PACE CONTROL


SWIM SESSION:

‘INS & OUTS’ X 8

PUT MARKER JUST BEYOND THE WAVE AREA AND A MARKER ON THE BEACH JUST ABOVE THE TIDE LINE. RACE FROM THE BEACH MARKER TO THE OCEAN MARKER. TWO MIN REST THEN RACE BACK TO BEACH MARKER. TWO MINS REST REPEAT BY FOUR.

SESSION DURATION: 50 MIN

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



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