NIPPER / YOUTH BOARD / SWIM / RUN TRAINING PROGRAM WEEK 3

Updated: 3 days ago



MONDAY

OFF



TUESDAY

BEACH RUN:

10 MIN W/U (INCLUDING 4 X 30 SECS AT FAST PACE)

2 X 10 MIN @ 80% ON 14 MINS

5 MIN W/D EASY / ENJOY

SESSION DURATION: 35 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: 36 MIN


KEY LEARNING: SPEED ENDURANCE, PACE CONTROL, MAKE THE ATHLETES FOCUS ON QUALITY ENTRY / EXIT TO THE WATER IE: WADING / BUNNY HOPPING ETC. (NO WALKING)



WEDNESDAY

OFF



THURSDAY

BEACH RUN:

10 MIN W/U (INCLUDING 4 X 30 SECS AT FAST PACE)

20 MINS EASY 60% (WITH 5 X 30 SECS SPRINTS MIXED IN)

SESSION DURATION: 30 MIN


KEY LEARNING: SPEED ENDURANCE, PACE CONTROL


BOARD SESSION:

10 MIN W/U (INCLUDING 4 X 30 SECS AT FAST PACE)

BOARD SESSION: 4 MIN @ 70%, 1 MIN @ 50% (WITH RESISTOR STRAP) X 6

20 MIN WAVE CATCHING WARM DOWN (W/D)

SESSION DURATION: 60 MIN


KEY LEARNING: SPEED ENDURANCE, PACE CONTROL, MAKE SURE THE LESS EXPERIENCED PADDLERS TRY TO GET BACK TO THE GROUP BEFORE THE NEXT EFFORT BEGINS


SWIM SKILLS SESSION:

BODY SURFING X 8 WAVES (START JUST BEYOND THE WAVE AREA CATCH WAVE AS FAR AS POSSIBLE GO EASY BACK TO START POSITION AT THE BACK OF THE WAVE AREA)

PLACE THE FINISH LINE 20 METRES FROM THE WATER LINE MAKE SURE THE ATHLETES PRODUCE QUALITY WADING / SPRINTING TO THE FINISH LINE

SESSION DURATION: 45 MIN


KEY LEARNING: THE ATHLETES MUST LEARN TO KEEP THEIR HEADS DOWN FOR AS LONG AS POSSIBLE WHEN BODY SURFING. THE MOMENT THE HEAD COMES UP TO AKE A BREATH THEY WILL LOSE THE WAVE, WADING



FRIDAY

OFF



SATURDAY

BOARD SESSION

10 MIN W/U (INCLUDING 4 X 30 SECS AT FAST PACE)

3 MIN @ 70% (TECHNIQUE), 30 SECS @ 50%, 2.00 MIN @ 80% (TECHNIQUE), 2 MIN @ 50% X 6

6 X BEACH STARTS X 30 STROKES (EASY PADDLE BACK)

20 MIN WAVE CATCHING WARM DOWN (W/D)

SESSION DURATION: 80 MIN


KEY LEARNING: PADDLE TECHNIQUE (PADDLERS MUST HAVE THEIR HEAD UP / LOOKING FORWARD WITH LONG EXTENSION ON THE PADDLE STROKE, WADING, BUNNY HOPPING, WAVE CATCHING, 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: 36 MIN


KEY LEARNING: SPEED ENDURANCE, PACE CONTROL, MAKE THE ATHLETES FOCUS ON QUALITY ENTRY / EXIT TO THE WATER IE: WADING / BUNNY HOPPING ETC. (NO WALKING)



SUNDAY

BEACH RUN:

10 MIN W/U (INCLUDING 4 X 30 SECS AT FAST PACE)

3 X 1500M (8 MIN) @ 70%/80%/90% 5 MIN REST BETWEEN EACH

SESSION DURATION: 34 MIN


KEY LEARNING: PACE CONTROL


BOARD SESSION:

10 MIN W/U (INCLUDING 4 X 30 SECS AT FAST PACE)

5 X 2 MIN @ 90% ON 3 MIN

5 X 1.30 MIN @ 90% ON 2.15 MIN

5 X 30 SECS @ 100% ON 1 MIN

20 MIN WAVE CATCHING WARM DOWN (W/D)

SESSION DURATION: 65 MIN


KEY LEARNING: SPEED ENDURANCE, WASH RIDING (ENSURE THE LESS EXPERIENCED / YOUNGER MEMBERS OF THE GROUP UNDERSTAND THE VALUE OF WASH RIDING)




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