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SURF IRON TRAINING PROGRAM: SEASON 2023 WEEK 2 VOLUME STRENGTH ENDURANCE

Updated: 4 days ago


MONDAY

BOARD SESSION AM:

WARM UP (1,300M):

(250M EASY / 200M ON @ 80% OFF @ EASY X 2 / 250M EASY)

MAIN SET: (2400M)

(2 X 600M, 2 X 400M, 2 X 200M)

600M @ 70% X 2 (3 MIN EASY / TAP / FLOAT)

400M @ 80% X 2 (2 MIN EASY / TAP / FLOAT)

200M @ 90% X 2 (1 MIN EASY / TAP / FLOAT)

30 STROKES @ VERY FAST ON 3 MINS X 5

WARM DOWN (900M):

(200M EASY / 50M ON @ 80% OFF @ EASY X 5 / 200M EASY)

SESSION DURATION: 90 MINS


STRENGTH SESSION PM:

WEIGHTS / CORE / PLYOMETRIC



TUESDAY

SKI / KAYAK SESSION AM:

WARM UP (2,200M):

(500M EASY / 300M BUILD X 4 / 500M EASY)

MAIN SET: (9,600M)

800M X 12

300M ON (FAST) / 200 OFF/300 ON (VERY FAST) / OFF @ 70% TEMPO LONG STROKE SEPARATION)

1 MIN EASY BETWEEN EACH

WARM DOWN (2000M):

(500M EASY, 1000M REVERSE BUILD (FAST TO EASY), 500M EASY)

SESSION DURATION : 120 MINS


RUN SESSION PM:

WARM UP (1000M):

(1000M BUILD LAST 100 FAST)

MAIN SET:

RUN (HILL REPEATS) 4 X 3 MINS (HARD) EASY WALK BACK

WARM DOWN (1000M):

EASY

SESSION DURATION: 60 MIN



WEDNESDAY

BOARD SESSION AM:

WARM UP (1,600M):

(300M EASY / 100M ON @ 80% OFF @ EASY X 5 / 300M EASY)

MAIN SET: (4000M)

(8 X 500M)

8 X 300M FAST (3 MINS REST BETWEEN EACH

WARM DOWN (1,050M):

(200M BUILD SPEED X 4 / 250M EASY)

SESSION DURATION: 60 MINS



THURSDAY

SKI / KAYAK SESSION AM:

WARM UP (3,000M):

(500M EASY / 500M BUILD X 4 / 500M EASY)

MAIN SET: (12,000M):

12 X 1000M ON 6 MIN

WARM UP (2,000M):

(500M EASY / 500M BUILD X 2 / 500M EASY)

SESSION DURATION : 90 MINS


STRENGTH SESSION PM:

WEIGHTS / CORE / PLYOMETRIC



FRIDAY

OFF



SATURDAY

SKI / KAYAK SESSION:

WARM UP (2000M):

(500M EASY / 200M ON @ 80% OFF @ EASY X 5 / 500M EASY)

MAIN SET (12,000M):

6 X 2000M (BUILD EACH 500M, LAST 500 FAST) CONTINUOUS

WARM DOWN (1000M):

EASY

SESSION DURATION: 120 MINS


BOARD SESSION PM:

WARM UP: (1500M)

(250M EASY / 200M ON @ 80% OFF @ EASY X 5 / 250M EASY)

MAIN SET: (3200M)

(BROKEN 400’S) 200M ON @ 90%, 200M OFF @ TAP / EASY X 8 (CONTINUOUS)

WARM DOWN (1400M):

(500M EASY / 100M ON @ 80% OFF @ EASY X 2 / 500M EASY)

SESSION DURATION: 80 MINS



SUNDAY

RUN SESSION PM:

MAIN SET:

RUN (FLAT) 45 MINS @ 70-80%

SESSION DURATION: 45 MIN



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