Surf Life Saving

Surf Ski Example

Competition Phase

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
AM
90mins @ L1/2 Ladder
5x2000m @ L2/3 with 3mins Rest
Off
2x500m @ L3 4x1000m @ L3 Rest 2mins

Gym
12-15km @ L1/2
Off
PM
X-Training 30-40mins
Gym
8km @ L2/3
40-60mins @ L2/3
X-Training 30-40mins

4kms @ L2
Off

Beach Sprint / Flags Example

Competition Phase

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
AM or PM
THRESHOLD SESSIONS

200M SPRINTS @ 90% EFFORT x5 WITH 3 MINS REST IN BETWEEN

100M SPRINTS @ 80% EFFORT X 5 WITH 2 MINS REST IN BETWEEN

RECOVERY /
MASSAGE

TECHNIQUE / RESPONSE SESSIONS

DRILLS

FAST FOOT DRILLS
HURDLE DRILLS
50M RUN THROUGHS @ 70% EFFORT X 10 REPS
RESPONSE DRILLS

30MINS JOG AT LEVEL 3 INTENSITY
RECOVERY /
STRETCH

STRICT TECHNIQUE WORK
FULL DISTANCE RUN THROUGHS TO APPARENT EXHAUSTION

EMPHASIS FLEXIBILITY AND STRETCHING

30 MINS JOG AT LEVEL 3 INTENSITY

Board Example

Pre Season Phase

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
AM
Squad
Swimming
Squad
Swimming
Squad
Swimming
Squad
Swimming
Squad
Swimming
Paddle
40mins@L1


PM
Gym
Paddle
10x5mins@L3


Paddle
2x6km@L2


Gym

Swimming Example

Competition Phase

Monday
Tuesday
Wednesday
Thursday
Friday
AM
WARM UP
1500 (200 swim, 100 kick x 5)
MAIN SET
5 x 200 pull/band on 3:00
5 x 200 band on 3:00/3:30
20 x 50 kick on 1:05
6 x 50 fly on 1:20
WARM DOWN
200 swim
200 kick
TOTAL – 5.2km

WARM UP
600 swim
200 kick
600 pull (breathe after 3 strokes off each turn)
PRE SET
2 X (3 x 100) kick ascending on 2:00 / 2:15 / 2:30
6 x 100 hypoxic on 1:45
-odds with bottom dives (every 12.5m take 2 breaststrokes underwater)
-evens breathe every 7 strokes
MAIN SET
400
4 x 50 pull
2 x 200
4 x 50 pull
4 x 100
4 x 50 pull
8 x 50
200 easy
KICK SET
6 x 50 on 50
WARM DOWN
200
TOTAL – 5.3km

WARM UP
1000
4 x 100 pull on 1:30 or 1:45
PRE SET
8 x 50 (fly/free) on 1:00
4 x 100 with bottom dives on 1:50
4 x 100 IM on 1:45
MAIN SET
3 x (4 x 200) descend 1-4 on
WARM DOWN
200 easy swim
200 kick
Total 5.2km

WARM UP
3 x 200 on 3:00 or 3:30
400 kick
3 x 200 pull on 3:00 or 3:30
PRE SET
3 x 100 with “perfect” technique
50 fly, 50 free
50 build, 50 build
100 IM
KICK SET
3 x 400 on 7:00 or 7:30 or 8:00 or 8:30 or 9:00
5 x 200 band on 2:45 or 3:00 or 3:15
WARM DOWN
200
TOTAL – 5.2km

WARM UP
5 x 200 (swim/pull/kick/pull/swim)
8 x 50 band on 1:00
PULL SET
20 x 50 on: A: 1-10 on 45, 11-20 on 40
B: 1-10 on 50, 11-20 on 45
8 x 50 (25 explode/25 easy) on 1:00
MAIN SET
5 x (4 x 100)
KICK SET
400
Total 5.2km