SURF IRON TRAINING PROGRAM: SEASON 2025 WEEK 24 SPEED ENDURANCE

MONDAY

BOARD SESSION AM:

WARM UP: (11 MIN)

(2 MIN EASY / 1 MIN 80% / 2 MIN EASY / 1 MIN 90% / 2 MIN EASY / 1 MIN 100% / 2 MIN EASY)

MAIN SET 1: (32 MINS)

1 MIN ON (FAST), 1 MIN (EASY), 1 MIN (FAST), 1 MIN (OFF) X 8

MAIN SET 2: (20 MINS)

30 STROKES @ MAX (BEACH STARTS EASY PADDLE BACK) X 5

WARM DOWN: (10 MIN)

WAVE CATCHING

SKI / KAYAK SESSION PM:

MAIN SET: (30 MIN)

5,000M TECHNIQUE 60/70%

TUESDAY

SKI / KAYAK SESSION AM:

WARM UP: (14 MIN)

(2 MIN EASY / 2 MIN 80% / 2 MIN EASY / 2 MIN 90% / 2 MIN EASY / 2 MIN 100% / 2 MIN EASY)

MAIN SET 1: (60 MIN)

5 X 30 SECS @ 90% ON 3 MIN

5 X 1.00 MIN @ 90% ON 4 MIN

5 X 1.30 MIN @ 100% ON 5 MIN

MAIN SET 2: (20 MIN)

BEACH STARTS 20 STROKES EASY PADDLE BACK X 5

WARM DOWN: (500M)

EASY TAP

STRENGTH SESSION PM:

WEIGHTS / CORE / PLYOMETRIC

WEDNESDAY

IRON SESSION AM:

WARM UP: (10 MINS)

BOARD / SWIM / SKI

MAIN SET: (60 MIN)

FULL IRONS (SWIM / BOARD / SKI) X 3 @ 80%

3 MIN REST BETWEEN EACH

WARM DOWN: (10 MIN)

WAVE CATCHING

RUN SESSION PM:

WARM UP: (10 MINS)

GOOD TEMPO

MAIN SET: (50 MINS)

10 X 500M (2 MIN) @ 90% ON 5 MIN

WARM DOWN: (500M)

EASY

THURSDAY

BOARD SESSION AM:

WARM UP: (1,000M)

(300M EASY / 400 FAST / 300M EASY)

MAIN SET 1: (36 MINS)

3 MIN ON 5 MIN @80% (RESTRICTOR BAND) X 4

1 MIN @ 70%; 1 MIN @ FAST X 4

MAIN SET 2: (20 MINS)

BOARD STARTS X 20 STROKES @ VERY FAST (EASY PADDLE BACK) X 5

WARM DOWN: (10 MIN)

(WAVE CATCHING)

SKI / KAYAK SESSION PM 1:

WARM UP: (1,500M)

(500M EASY / 500M FAST / 500M EASY)

MAIN SET: (60 MIN)

2 MIN @ 70%, 3 MIN @ 80%, 2 MIN @ 70%, 2 MIN EASY / REST X 3

3 MIN @ 80%, 2 MIN @ 70%, 3 MIN @ 80%, 2 MIN EASY / REST X 3

MAIN SET 2: (20 MIN)

BEACH STARTS 20 STROKES EASY PADDLE BACK X 5

WARM DOWN: (500M)

EASY TAP

STRENGTH SESSION PM 2:

WEIGHTS / CORE / PLYOMETRIC

FRIDAY

OFF

SATURDAY

SKI / KAYAK SESSION:

WARM UP: (10 MIN)

(2 MIN EASY / 2 MIN 70% / 2 MIN EASY / 2 MIN 80% / 2 MIN EASY)

MAIN SET 1: (60 MIN)

5 X 3 MIN @ 80% ON 4 MIN

5 X 2 MIN @ 80% ON 3 MIN

5 X 1.30 MIN @ 90% ON 2.30 MIN

5 X 30 SECS @ FAST ON 2 MIN

MAIN SET 2: (20 MIN)

BEACH STARTS 20 STROKES EASY PADDLE BACK X 5

WARM DOWN: (500M)

EASY TAP

IRON SESSION AM 2:

MAIN SET: (60 MIN)

SHORT (FULL) IRON (SWIM / BOARD / SKI / (SWIM / BOARD / SKI) X 4 @ 80%

4 MIN REST BETWEEN EACH

WARM DOWN: (10 MIN)

WAVE CATCHING

SUNDAY 

BOARD SESSION AM:

WARM UP: (1,600M)

(300M EASY / 50M ON @ 90% 150 OFF @ EASY X 5 / 300M EASY)

MAIN SET 1: (24 MINS)

2 MIN @ 90%, 1 MIN EASY X 8

MAIN SET 2: (10 MINS)

BOARD STARTS X 20 STROKES @ VERY FAST (EASY PADDLE BACK) X 3

WARM DOWN: (10 MIN)

WAVE CATCHING

RUN SESSION PM:

WARM UP: (1,500M)

(500M EASY / 500M FAST / 500M EASY)

MAIN SET 1: (30 MIN)

3 X 1500M (8 MINS) @ 70%/80%/90% (THREE MINS WALK BETWEEN EACH)

WARM DOWN: (500M)

EASY