SURF IRON TRAINING PROGRAM: SEASON 2025 TAPER WEEK GBR NATIONALS

MONDAY

BOARD SESSION AM:

WARM UP: (15 MINS)

(3 MIN EASY / 1 MIN ON @ 80% OFF @ EASY X 5 / 2 MIN EASY)

MAIN SET: (35 MIN)

3 X 1 MIN @ 70% ON 2 MIN

3 X 3 MIN (BUILD) ON 6 MIN (1 MIN @ 80%, 1 MIN @ 90%, 1 MIN @ 100%)

BEACH STARTS X 3 (20 STROKES @ FAST EASY PADDLE BACK)

WARM DOWN: (10 MIN)

EASY / WAVE CATCHING

TUESDAY

SKI / KAYAK SESSION AM:

WARM UP: (25 MINS)

(10 MIN EASY / 3 MIN BUILD X 3 / 5 MIN EASY)

MAIN SET: (30 MINS)

4 X 4 MIN ON 7 MIN @ 90%

BEACH STARTS: 5 X 40 STROKES (FAST) EASY PADDLE BACK

WARM DOWN: (10 MIN)

EASY / WAVE CATCHING

WEDNESDAY

IRONMAN ROTATIONS:

WARM UP: (10 MINS APPROX.)

BUILD 3 MIN SKI / BUILD 3 MIN BOARD / BUILD 3 MIN SWIM)

MAIN SET: (30 MINS)

SWIM / BOARD / SKI

FULL IRONS (15 MINS) X 2 @ FAST, 8 MINS REST BETWEEN EACH

WARM DOWN: (10 MIN)

EASY / WAVE CATCHING

BOARD SESSION PM:

WARM UP: (15 MINS)

(3 MIN EASY / 1 MIN ON @ 80% OFF @ EASY X 5 / 2 MIN EASY)

MAIN SET: (20 MIN)

2 MIN @ 90%, 2 MIN @ EASY FLOAT X 3

BEACH STARTS X 3 (20 STROKES @ FAST EASY PADDLE BACK)

WARM DOWN: (10 MIN)

(WAVE CATCHING)

THURSDAY

SKI / KAYAK SESSION AM:

WARM UP: (15 MINS)

(3 MIN EASY / 1 MIN ON @ 80% OFF @ EASY X 5 / 2 MIN EASY)

MAIN SET: (45 MIN)

BEACH STARTS X 5 @ MAX (30 STROKES) EASY PADDLE BACK)

WARM DOWN: (10 MIN)

(WAVE CATCHING)

BOARD SESSION PM:

WARM UP: (15 MINS)

(3 MIN EASY / 1 MIN ON @ 80% OFF @ EASY X 5 / 2 MIN EASY)

MAIN SET: (25 MIN)

BEACH STARTS X 5 @ MAX (30 STROKES) EASY PADDLE BACK)

WARM DOWN: (10 MIN)

(WAVE CATCHING)

FRIDAY

MAIN SET: (20 MIN)

WAVE CATCHING EASY BOARD OR SKI

WEEKEND RACING

SOLID WARM UP WITH INTENSITY