Coolangatta Gold

This is an example of one of our training weeks for the Coolangatta Gold program. The complete 17 week program consists of up to 15 sessions per week including swimming, ski, board, running and a weekly iron person session. There a 4 macro cycles with 4 micro cycles in each macro. The final week of training before the Gold includes your diet plan. NSSC has worked out all your individual heart rates and with the variety of training sessions you will see improvement on a week by week basis and not get bore.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
AM	Swim 3km @ L1/2	Swim 1km @ L2   4x600m @ L3     500m @ L2	Rest / Recovery	Swim 1000m @L2     10x200m @L3    500m @L1	Swim 500m@L1 3x1000m@L2 200m@L1	Iron Ski 5km  Swim1km Board 2km Bike 5km @L2	Off
MID	Run 10km@L2		Run 8km@L3		Run 10km@L1	Off	Off
PM	Board 10mins@L2 2x2.5km@L3 10mins@L2	Ski 10mins@L2    4x2000m @L4  Paddle backs(L2)  10mins @L1	Board 60mins @L1	Ski 15mins @L2 4x6mins@L4 2x10mins @ L2  10mins @L1	Board 30mins@L2 20mins@L1 10mins@L2	Off	Off
		Gym		Gym

   As seen on the Official SLSA web site