IRONMAN TRAINING PROGRAM: WEEK 35

MONDAY

SKI / KAYAK SESSION AM:

45 MIN TECHNIQUE (WITH RESTRICTOR BAND) @70% (STROKE SEPERATION LONG GLIDE BETWEEN STROKES)

SESSION DURATION: 45 MINS

STRENGTH PM:

CROSS FIT / STRENGTH TRAINING

TUESDAY

SKI / KAYAK SESSION AM:

10 MINS WARM UP GOOD TEMPO WITH 2 X 60 SECS FAST

4 MIN @80% ON 5 MIN X 4

30 SECS FAST ON 3 MIN, 60 SECS FAST ON 4 MIN X 4

10 MINS WARM DOWN EASY ENJOY

SESSION DURATION: 70 MINS

BOARD SESSION PM:

10 MINS WARM UP GOOD TEMPO

90 SECS @ 80%, 90 SECS @ REST, 90 SECS VERY FAST, 60 SECS REST X 6

30 SEC ON (FAST), 30 SEC OFF (EASY) X 10

10 MINS WARM DOWN WAVE CATCHING

SESSION DURATION: 63 MINS

STRENGTH:

CROSS FIT / STRENGTH TRAINING

WEDNESDAY

IRON SESSION AM:

60 MIN IRON (SWIM / BOARD / SKI / RUN ENDURO)

SESSION DURATION: 60 MINS

RUN SESSION PM:

5 X 1000M (4 MIN) @ 80% (THREE MINS WALK BETWEEN EACH)

SESSION DURATION: 35 MINS

THURSDAY

SKI / KAYAK SKI SESSION AM:

10 MINS WARM UP GOOD TEMPO WITH 2 X 60 SECS FAST

3 MIN @ 90% ON 5 MIN X 8

10 MINS WARM DOWN EASY ENJOY

SESSION DURATION: 60 MINS

BOARD SESSION PM:

10 MINS WARM UP GOOD TEMPO

20 MINS INTO WIND / SWELL (WITH RESTRICTOR BAND) REMOVE STRAP - FAST BACK

10 MINS WARM DOWN WAVE CATCHING

SESSION DURATION: 60 MINS

STRENGTH:

CROSS FIT / STRENGTH TRAINING

FRIDAY

OFF

SATURDAY

SKI / KAYAK SKI SESSION:

10 MINS WARM UP GOOD TEMPO WITH 2 X 60 SECS FAST

90 SECS ON @80%, 90 SECS OFF @70%, 90 SECS ON @90%, 90 REST X 8

STARTS X 5 (30 STROKES EASY PADDLE BACK)

SESSION DURATION: 70 MINS

BOARD SESSION:

10 MINS WARM UP GOOD TEMPO

3 MIN (1 MIN @ 70%, 1 MIN @ 80%, 1 MIN @ 90%) ON 5 MIN, 30 SECS FAST, 60 SECS EASY X 6

10 MINS WARM DOWN WAVE CATCHING

SESSION DURATION: 62 MINS

IRON SESSION:

BROKEN IRON (SWIM / BOARD / SKI / RUN) SHORT COURSE X 3 ROTATIONS 2 MIN REST BETWEEN EACH LEG

SESSION DURATION: 70 MINS

SUNDAY

AM:

OFF (EASY WAVE CATCHING SKI / BOARD)

RUN SESSION PM:

45 MINS (HILLS) @ 80%

SESSION DURATION: 45 MINS