Oceans
14.
AM
Session
6pm
Mon
2016 WEEKLY PLAN – Monday 8-14 February
Open/Junior
Venue
6pm
TM
Tue
Wed
Thu
Events
Fri
Sat
Sun
Board
VO2
JNR
SURF
1min, 2min, 3min
Rest 1-1 Ratio
X3
175+ bpm
Skill
Coach
PM
Session
Start Sequence
Leigh/TM/10am
Aerobic
Twilight Carnival
Aerobic
Junior Surf
Board/Run
1-1.5 hours
W/U
Seniors
Main Set
10x5min
Board
All
2min on 4min
8x
140-150bpm
VO2
Transitions
All
1 hour
Junior Surf
Stu dry-land warm up
6x 90sec max 0n 6min
Each effort must include a
skill
Seniors
140-150bpm
175+ bpm
Transition based
aerobic set …
4x8min
Board/swim/run
165-175 bpm
Skill
Coach
Fun/Surf/Finishes
Going fast
Swim Surf Skills
Fun/Surf/Starts
Craig/Leigh/TM/6pm
Graham/TM/6pm
Fraser/Viv/TM/6pm
Graham/Craig/TM/6pm
10AM
Oceans
15.
AM
Session
6pm
Mon
2016 WEEKLY PLAN – Monday 15-21 February
Open/Junior
Venue
6pm
TM
Tue
Wed
Thu
Events
Junior SRC’s
Fri
Sat
Sun
Junior SRC’s
Sat & Sunday
Junior
SRC’s
Sat &
Sunday
Seniors
VO2
Board
2min on 4min
8x
175+ bpm
Skill
Coach
PM
Session
Off the beach
Leigh/TM/10am
Aerobic(L2)
Twilight Carnival
Aerobic(L2)
Junior Surf
Transitions
Stu dry-land warm up
6x 60sec max 0n 6min
Each effort must include a
skill
All
1 hour
Seniors
Junior Surf
All
1-1.5 hours
W/U
Seniors
Main Set
12x4min
Board
All
2min on 4min
8x
VO2
140-150bpm
140-150bpm
165-175 bpm
175+ bpm
Skill
Coach
Transition based
aerobic set …
6x5min
Board/swim/run
Skills - starts
Going fast
Surf Skills
Fast/Surf/Starts
Craig/Leigh/TM/6pm
Graham/TM/6pm
Fraser/Viv/TM/6pm
Graham/Craig/TM/6pm
2016 WEEKLY PLAN – Monday 22-28 February
Open/Junior
Venue
6pm
TM
Oceans
16.
AM
Session
6pm
Mon
Tue
Wed
Thu
Skill
Coach
PM
Session
Fri
Sat
Sun
Senior Southern
Regional
Championships
Sat & Sun
JNR
SURF
10AM
Aerobic(L2)
Twilight Carnival
Aerobic(L2)
Junior Surf
All
1-1.5 hours
W/U
Seniors
VO2
Transitions
All
1 hour
Junior Surf
Stu dry-land warm up
6x 60sec max 0n 6min
Each effort must include a skill
Seniors
Transition based aerobic
set …
6x5min
Board/swim/run
140-150bpm
Board
All
3min
On 6min
6x
Finish Technique
Going fast
Surf Skills
Fast/Surf/Starts
Craig/Leigh/TM/6pm
Graham/TM/6pm
Fraser/Viv/TM/6pm
Graham/Craig/TM/6pm
Main Set
10x5min
Skill development
140-150bpm
165-175 bpm
175+ bpm
Skill
Coach
Events
Senior SRC’s