SURF IRON TRAINING PROGRAM: WEEK 29

Updated: 3 days ago

MONDAY

SKI / KAYAK SESSION AM:

10 MINS WARM UP GOOD TEMPO

5 X 1.30 MIN @ 100% ON 5 MIN

5 X 1.00 MIN @ 100% ON 4 MIN

5 X 30 SECS @ 100% ON 3 MIN

10 MINS WARM DOWN EASY ENJOY

SESSION DURATION: 80 MINS



TUESDAY

BOARD SESSION AM:

10 MINS WARM UP GOOD TEMPO

3 MIN @ 80% (RESISTOR STRAP) ON 5 MIN X 8

BEACH STARTS X 30 STROKES AT RACE (EASY PADDLE BACK) X 5

SESSION DURATION: 60 MINS


STRENGTH SESSION PM:

WEIGHTS / CORE / PLYOMETRIC



WEDNESDAY

IRONMAN ROTATIONS AM:

SWIM / BOARD / SKI X 3 @ 80% CONTINUOUS

10 MINS WARM DOWN WAVE CATCHING EASY ENJOY

SESSION DURATION: 40 MINS


RUN SESSION PM:

10 MINS WARM UP BUILD TEMPO

5 X 4 MIN @ 90% (REST 3 MIN BETWEEN EACH)

10 MINS WARM DOWN WAVE CATCHING

SESSION DURATION: 55 MINS



THURSDAY

BOARD SESSION AM:

10 MINS WARM UP GOOD TEMPO

1:30 MIN @90%, 1 MIN @ REST X 12

50 STROKES @ MAX ON 3 MIN X 6

SESSION DURATION: 50 MINS


STRENGTH SESSION PM:

WEIGHTS / CORE / PLYOMETRIC



FRIDAY

SKI / KAYAK SESSION AM (OR OFF):

30 MINS @ 80% INTO WIND FAST BACK

SESSION DURATION: 60 MINS



SATURDAY

SKI / KAYAK SESSION AM:

10 MINS WARM UP GOOD TEMPO

5 X 3 MIN @ 80% ON 4 MIN

5 X 2 MIN @ 80% ON 3 MIN

5 X 1.30 MIN @ 90% ON 2.30 MIN

5 X 30 SECS @ FAST ON 2 MIN

BEACH STARTS X 30 STROKES AT RACE (EASY PADDLE BACK) X 5

10 MINS WARM DOWN EASY ENJOY

SESSION DURATION: 80 MINS


IRONMAN ROTATIONS AM:

SWIM / BOARD / SKI X 3 @ 80% CONTINUOUS

10 MINS WARM DOWN WAVE CATCHING EASY ENJOY

SESSION DURATION: 40 MINS



SUNDAY

BOARD SESSION AM:

1 MIN @ 80% (RESISTOR STRAP), 20 SECS REST X 3

2 MIN REST, (REMOVE STRAP) 2 MIN @ RACE PACE X 6

10 MINS WARM DOWN WAVE CATCHING

SESSION DURATION: 80 MINS


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