Practices

For those that cannot make practice any of the days this week, here are the workouts for the week.  We are going to discuss with the skiers today if we will be getting together for any team practices the rest of the week:

Workouts for the Week of December 30, 2019

Monday, Dec. 30

Meet at High School at 9:00

Warm Up, Stretch

10 min Run

Weight Training, Phase II, Day 3

Skate Technique Work
Those able to go Skiing, go as a group to Elm and do Reaction Speed Game x 12-15

Those staying behind, in groups of equal running ability, Reaction Speed Game x 10

3 x 30 sec DP DNA (1^st set Level 2, 2^nd Set Level 3, 3^rd Set Level 4)

-          3 x 15sec DP SkiErg (1^st set Level 3, 2^nd set Level 4, 3^rd Set Level 5)

Tuesday, Dec 31
Meet at Bunker Camp Ground at 9:00AM

Classic Skiing if possible

Technique Work: Snappy KickDrill Video

Easy Distance Ski, 1 hr 15min – 1 hr 30 min

Wednesday, Jan 1
On Your Own or With a Group

Classic or Skate (Depends on what you are racing on Saturday.  If not Racing, than ski your choice)

L3/L4 combi intervals

5 – 6 x 6 minutes w/ 4 minutes recovery 

First 3 minutes of each interval L3 – last 3 minutes L4

Thursday, Jan 2
Meet at Bunker Camp Ground at 9:00AM

Skate Skiing

20 min warm up

20 min no pole
25 min Agility Skiing

5 x Single Pole

5 x Double Pole

3 x 30 seconds Push-ups, Abs

Friday, Jan.4

Leave for Pine Valley in Cloquet at 8:00am. Arrive at PV around 10:00
Technique Work until 12:00 (lunch until 1:00)
Then:

Ski 5K+  in technique you are skiing on Saturday. 

5 x starts

Wax Ski’s
Those not racing ski until waxing is done

Dinner at 6:00

Lights out at 10:00

Saturday, Jan. 4

Mesabi East Invite

Breakfast at 8:00

Pack up everything, leave by 8:45

First Race at 11:00 (Boy’s Classic) Leave for home around 4:00 – 4:30