Midterm Week (Remember! Academics are most important, get studying!)

 Tuesday = (Classic behind school, Endurance) (1/21/2013)

Level 1 recovery; 2:00 – 3:30pm (30 min no poles, 30 min double pole)

Wednesday = (Classic behind school, Intervals) (1/22/2013) Possibly go to Riverside

People team can drive =

Noah + 4

Emily + 5

Liza + 6

Anna + 3

Emmy

Jen + 3

Coach Beliveau + 3

2:00 = Warm up 15 min

2:15 = level 1 intervals, bump up to level 3 (anaerobic threshold) for three ten minute intervals. Between each interval allow five minutes, or until heart rate is back to level 1, before commencing with the next level 3 interval.

3:00-3:30 = Cool down and wrap up practice

Thursday = (Classic behind school, Specific strength drills and Technique) (1/23/2013)

Cardio workout in the morning with coach Beliveau

2:00 = Warm up 15 min (No Poles)

2:15 = Meet on top of soccer field for… Breaking into three groups (A,B,C)

2:15 – 2:30 rotate through exercises (coaches will explain)

3:00 -3:30 = Cool down and wrap up practice

Friday = (Classic, Endurance) (1/24/2013)

2:00 – 3:30 = Start Ski in Level 1. Think about technique and things to work on from Thursday. Students should work on their sprinting technique, their step turns and their double poling on this day. Everyone should bump up to level 3 for at least twenty minutes. We want today to be about endurance, but not exhausting. 

Wax at 7pm at middle school

 Sat = Classic Race at Black Mountain (1/25/2013)

Bus departs at 7:30am with Jen H. and John Beliveau, Coach Kurry will meet us there and Coach Beliveau will be waiting

11:00 J2 girls

11:45 older girls

1:00 J2 boys

1:45 older boys

 Girls and boys begin warm up ski immediately. Girl kick wax will take priority for the coaches (b/c they are starting first). We want to know what’s working and what isn’t working. Captains will be our “go to” for testing kick wax.