WoodySURF 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