SURF IRON TRAINING PROGRAM: WEEK 47 RACE WEEK

MONDAY

BOARD SESSION AM:

20 MINS WARM UP (INCLUDE IN WARM UP):

30 SECS @ 90%, 60 SECS EASY X 3,

3 MIN EASY

60 SECS @ MAX, 120 SECS EASY X 3

3 MIN ON @ VERY FAST, 4 MIN EASY X 4 (ODD BEACH START / EVEN DEEP WATER START)

10 MINS WARM DOWN / WAVE CATCHING

SESSION DURATION: 70 MINS

TUESDAY

SKI / KAYAK SESSION AM:

20 MINS WARM UP (INCLUDE IN WARM UP):

30 SECS @ 90%, 60 SECS EASY X 3,

3 MIN EASY PADDLE

6 X 3 MIN ON 7 MIN (ODD BEACH START @ 90%, EVEN DEEP WATER START @ RACE)

10 MINS WARM DOWN GOOD TEMPO

SESSION DURATION: 72 MINS

WEDNESDAY

IRONMAN ROTATIONS AM:

SWIM / BOARD / SKI

BROKEN IRONS X 2 @ VERY FAST, 4 MINS REST BETWEEN EACH

SESSION DURATION: 50 MINS

THURSDAY (TRAVEL DAY)

BOARD / SKI SESSION AM:

10-20 MINS (BOARD / SKI)

SESSION DURATION: 20 MINS

FRIDAY

OFF

SATURDAY

(MASTERS WORLD CHAMPIONSHIPS)

SUNDAY

(MASTERS WORLD CHAMPIONSHIPS)

MONDAY

(MASTERS WORLD CHAMPIONSHIPS)