NIPPER / YOUTH BOARD / SWIM / RUN TRAINING PROGRAM WEEK 16

Updated: Aug 15



MONDAY

OFF



TUESDAY

BEACH RUN SESSION:

30 MINS BUILD

SESSION DURATION: 30 MIN


KEY LEARNING: SPEED ENDURANCE, PACE CONTROL


GOLDEN NIPPER SESSION:

BOARD / SWIM ROTATIONS (COURSE 6 MINS DURATION) X 6

4 MINS REST BTWN EACH EFFORT

1, 3, 5 @ 80% - 2, 4, 6 @ 90% (THESE ARE NOT ALL OUT – NEED TO BE CONTROLLED EFFORTS)

MAKE THE RUN BETWEEN THE BOARD / SWIM APPROX 100M AND MAKE SURE THE ENTRY / EXIT (WADING / BUNNY HOPPING ETC.) IS VERY GOOD QUALITY

SESSION DURATION: 60 MIN


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



WEDNESDAY

OFF



THURSDAY

BOARD SESSION:

10 MIN W/U WAVE CATCHING

12 X 2 MIN ON 4.30 MIN @ RACE (DO THE LAST 6 OFF THE BEACH WITH EASY PADDLE BACK)

SESSION DURATION: 64 MIN


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


SWIM SESSION:

BODY SURFING X 8 WAVES (START JUST BEYOND THE WAVE AREA CATCH WAV AS FAR AS POSSIBLE AND RACE / WADE TO A FINISH LINE 20 M ABOVE THE TIDE LINE. GO EASY BACK TO START POSITION AT THE BACK OF THE WAVE AREA) CONTINUOUS EFFORT

SESSION DURATION: 40 MIN


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



FRIDAY

OFF



SATURDAY

BOARD SESSION:

10 MIN W/U WAVE CATCHING

1:30 ON @ 90%, 1:30 OFF @80%, 1:30 ON @90% x 8

(ENSURE THE SLOWER ATHLETES USE THE WASH OF THE BOARDS TO ASSIST THEM)

SESSION DURATION: 46 MIN


KEY LEARNING: SPEED ENDURANCE, PACE CONTROL, WASH RIDING


GOLDEN NIPPER SESSION:

30 MIN ENDURO (BOARD / SWIM / RUN)

MAKE THE RUN BETWEEN THE BOARD / SWIM APPROX 100M AND MAKE SURE THE ENTRY / EXIT (WADING / BUNNY HOPPING ETC.) IS VERY GOOD QUALITY

SESSION DURATION: 30 MIN


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



SUNDAY

BEACH RUN:

30 MINS @ 70% (FIRST MINUTE OF EACH FIVE MINUTES FAST)

SESSION DURATION: 30 MIN

KEY LEARNING: SPEED ENDURANCE, PACE CONTROL


BOARD SESSION:

10 MIN W/U WAVE CATCHING

2 MIN @ 80%, 30 SECS @ 50%, 2 MIN @ 90%, 2 MIN EASY / REST (RESISTOR BANDS) X 5

STARTS FROM BEACH X 20 STROKES AT RACE PACE (EASY PADDLE BACK)

SESSION DURATION: 50 MIN


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


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: 40 MIN


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



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