Summer Week 3

24th- skate emphasis on v2 technique work. 1.5 hr distance ski.
25th- Classic 2x10min single pole and 10 sprints during distance ski.
26th- Afton for some, if non Afton athletes feel good and pulse is normal they should do 4-5x5min intervals classic.
27th- skate emphasis on v2 technique work. 1.5 hr distance ski.
28th- warm up soccer game and strength.

Training Sheet

Week 1 and 2 Training

10th-Skate Technique. Emphasis on open field (no poles, 1 pole, and with poles, alternate sides). Distance.

11th-Classic Technique. Emphasis on double pole (practicing different double pole variations for more advanced skiers.) Distance (double poling, 2x10 min single pole for advanced group adjust as needed for others)

12th-Skate Intervals (30 min warm 3-5x5min at levels 3-4 or 75-90% effort. Cool down) Skate technique.

13th- Skate technique. Emphasis on open field. Distance.

14th-10 min warm up run, strength, 10 min cooldown.

17th-10 min warm up run, supplemental strength. Classic Technique. (double pole, kick DP for those who have ratchet skis) Distance.

18th-Skate Time Trial. Warm up, Course is 2x bunker loop, cool down

20th-Skate technique. (emphasis on V2. no poles, and with poles) distance, 10 short sprints.

21st-10 min warm up run, strength, 10 min cooldown.