Practice week of 12/18

Subject to change on the basis of conditions

Bring a flasher if you have one and running shoes to any RS practice:

Monday:  335 pm- 5pm ITP skate skis,  ski specific strength – 5x DP climb and 4x skate without poles climb. 14 x 10 sec pickups, 8 DP and 6 skate. 

Tuesday 335 pm-510pm Triangle hill, “the pit.”  Park on Baird Creek rd. at the base of this hill.  We will intersperse bungis into this effort. 

Wednesday:  On your own, best combo is: a light running warmup and then ski directed weight workout. 

Thursday: Park rd entrance to Pamperin park; If weather permits, this will be a CAT ski time trail, extended race effort workout.  Over 15 minutes with a 15 minute warm up and cool down.

Saturday:  2 different potential races; the MTU time trail and the Saux head sprints ( Marquette ) or just drive to snow.  If they do not have good conditions (my projection today) then we will do skate ED and pickups at ITP at 930 am.  Ski school at 11am.

Sunday:  930 am ITP skate OD  2 hours, no ski school.

Christmas day, on your own

12-26 – 12-31 travel to snow and log an average of 2 hours (-) a day.  No intensity - all ED or OD.  Switch techniques by workout or daily, match up with the weather, snow….  We will also put up a dryland schedule later.  Contact Coach Putman.

Coach