Jun
17
2018

Summer Training – Week 11

And so the Lough Derg sprint is done and dusted for another year. That is the end of the big organisational events for the club for this year so we would like to thank everyone who helped out for the big 3 events that the club has run over the last few months. We are not done for the year however, so with the events out of the way it is full steam ahead with the training and our trip to Galway next month!!!

Upcoming Events

Now that our own races are out of the way it is time to look forwards to the next few events the club has on offer. We now have a month to go until the club trip to Galway and if you have not yet settled up the money can you do so with Clever as soon as possible!!! So the big events for the club that remain on the schedule.
  • Saturday 14th July – Club weekend to Tribesman triathlon Galway
  • September 2018 – End of Year swim / AGM
  • October 28th – Dublin City marathon (specific training starting in July)
There will also be club members attending a number of triathlons and running events and we will detail these closer to the date, so keep an eye on the website / Viber group.

Dromineer Series 

The Dromineer series continues this Wednesday and we are now in the 4th of 6 triathlons prior to the Galway trip.
As ever if anyone is free and not intending to do the triathlon on Wednesday then it would be great if you could help out with the times and keeping an eye on the bikes in the transition area. Let us know if you are free on the Viber group during the week if you are free…thanks!!

 NTW Open Road race

 

The North Tipp Wheelers are holding a race in July and are looking for some help on the marshal side of things. A number of club members are members of the club so if you are free on July 8th to help out for a couple of hours then get in contact with the club using the contact details on the race poster.

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a distance swim while while Thursday will be a pyramid set.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

 

  Tuesday 19th June  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                        (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
   
  1500m f/c breathe on 4th                         (1500m)  
   
   
  4 x 25m f/c sprint                                    (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

  Thursday 21st June  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 1           (250m)  
   
  4 x 50m f/c  
  4 x 100m f/c  
  2 x 200m f/c  
  4 x 100m f/c  
  4 x 50m f/c                                                  (1600m)  
   
   
  4 x 25m f/c kick  
  1 x 50m b/c  
  4 x 25m f/c sprint                                       (300m)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3100m

 

 

Running sessions: We are on the track on Monday with a 1k repeat set. On Wednesday here will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

 

  Monday 18th June  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  1km x 8 increasing pace  
  90sec recovery between each               (8000m)  
   
Novice 1km x 6 increasing pace  
  90sec recovery between each  (6000m)  
  8800m
   
Cool-down 800m easy 800m
   
TOTAL 12600m

 

 

Bike sessions:  2 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period. We will make a call on the location later in the week. On Wednesday we return to Dromineer and will cover the 19k bike section on the Dromineer series.

 

 

The full weekly schedule:

 

Day Morning Evening
 Monday Track session: 7pm

CBS Track

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Rolling over session: 7pm

Leisure Centre

Wednesday Dromineer series: 7pm

Dromineer front car park

 

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday
Sunday  Open water swim: 6pm

Youghalarra quay

 


 Have a good week out there!

Jun
13
2018

Dromineer Series 3 – Results

Dromineer Series

The fine weather had to eventually come to an end and tonight was it…..windy with rain…normal service resumed! But even still the fastest time of the series was recorded on the course! Well done all!

 

Name Run 1 T1 Bike T2 Run 2 Overall
 
Triathlon  
Eoin O’Donoghue 00:09:50 00:01:00 00:29:45 00:00:30 00:21:35 01:02:40
Joe Gleeson 00:08:15 00:04:45 00:31:30 00:00:20 00:19:30 01:04:20
Ronnie O’Driscoll 00:11:25 00:01:15 00:34:40 00:00:15 00:20:55 01:08:30
Odie O’Driscoll 00:10:45 00:01:45 00:39:30 00:00:30 00:25:15 01:17:45
Tom Hogan 00:13:00 00:01:50 00:38:50 00:01:20 00:27:25 01:22:25
Eoin O’Connor 00:16:20 00:02:40 00:40:00 00:01:20 00:24:00 01:24:20
Abby Ryan 00:19:20 00:02:10 00:28:00 00:00:10 00:18:20 01:08:00
 
Duathlon  
David Sheahan 00:07:10 00:00:50 00:33:05 00:00:55 00:17:50 00:59:50
Eagle O’Meara 00:09:10 00:00:50 00:34:35 00:00:35 00:22:10 01:07:20
Johnny Meagher 00:09:10 00:00:50 00:34:35 00:00:40 00:22:20 01:07:35
David Hogan 00:09:10 00:00:55 00:32:50 00:00:30 00:24:30 01:07:55
Deirdre Finn 00:09:30 00:00:50 00:38:15 00:00:45 00:23:35 01:12:55
Loretto Duggan 00:09:45 00:01:00 00:41:05 00:01:10 00:27:00 01:20:00
Ronan Walshe 00:10:20 00:00:30 00:37:05 00:00:20 00:12:35 01:00:50
 
Swim – Run  
Ger Carey 00:15:25 00:04:05 00:34:30 X x 00:34:30
 
Swim  
Alan Kennedy 00:13:40 x x x x 00:13:40
Brian Geraghty 00:15:00 X x x X 00:15:00
Dorina Delahunty 00:16:00 x x x x 00:16:00
 

 

Thanks to all who turned up and a big shout out to Paul Scully who was on hand to cover the times on the night!

 

And as ever if anyone is free to help out with the times and bikes for any of the upcoming events then that would be great!!!!!

Jun
11
2018

Summer Training – Week 10

One big week for the club down and one to go!!! Last weekend saw the successful staging of the third “Try a tri” and this is followed on Saturday with the latest in our Lough Derg sprint events!

 

Lough Derg Sprint 2018

This coming Saturday on June 16th we have the latest offer of our own Lough Derg sprint / try a tri, out in Dromineer. As ever we encourage members to take part if they are able but as ever we need people to help volunteer with the marshalling side of things on the day.

This event helps highlight the sport at a local level and also to help fund club activities over the coming season and so are important for club development.

We are looking for people who are free to help out, so if you are free to help out next Saturday for a couple of hours in the morning then that would be really appreciated. You can let us know on the Viber group.

We will post a marshal list later in the week on this!

 Upcoming Events

A couple of events to note for your diary. Firstly this coming Sunday we have the Blue 10k run. It is right on our doorstep so there is no excuse!!!!!
At the start of July our friend at Sligo Triathlon club are running the Hazelwood Olypmic distance event. This is the week before the club trip but if anyone wants to top their time from last year or tame the bike part then consider this race as a warm up to the club trip the following weekend!!!

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a high intensity short interval set, while Thursday will be a power set.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

 

  Tuesday 12th June  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                                    (250m)  
   
  4 x 100m f/c on 1:20  
  3 x 50m f/c on 40s  
  1min rec                                    x 3            (1650m)  
   
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
   
  2150m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3100m


 

  Thursday 14th June  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 100m f/c kick (f)  
  4 x 200m f/c power           x 2                  (2000m)  
   
   
  4 x 25m f/c sprint                                       (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

Running sessions: We are back on the track for the last 3 sessions of the year! First up we have a middle distance set. On Wednesday here will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

 

 

  Monday 11th June  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  3 x 800m  / 90 sec rec  
  1 x 400m / 60 sec rec                   x 2       (5600m)  
   
Novice 2 x 800m / 90 sec rec  
  2 x 400m / 60 sec rec                   x 2       (4800m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

 

Bike sessions:  2 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period. This will get started at 7pm from Nenagh Leisure centre. On Wednesday we return to Dromineer and will cover the 19k bike section on the Dromineer series.

 

 

The full weekly schedule:

 

Day Morning Evening
 Monday Track session: 7pm

CBS Track

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Rolling over session: 7pm

Leisure Centre

Wednesday Dromineer series: 7pm

Dromineer front car park

 

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday  Lough Derg sprint: 9am

Dromineer

Sunday  Open water swim: 6pm

Youghalarra quay

 


 Have a good week out there!

Jun
6
2018

Dromineer Series 2 – Results

Dromineer Series

We are enjoying a really good run of sunny weather and this week the lake was feeling a bit more normal….so overall good conditions for our second run out in Dromineer for the year!

 

 

Name Run 1 T1 Bike T2 Run 2 Overall
 
Triathlon  
Joe Gleeson 00:13:50 00:00:50 00:30:50 00:00:50 00:20:10 01:06:30
Ronnie O’Driscoll 00:11:30 00:01:45 00:32:45 00:00:20 00:21:10 01:07:30
James Sheahan 00:15:00 00:01:30 00:35:30 00:00:20 00:21:00 01:13:20
Mark Crawford 00:14:00 00:01:00 00:35:50 00:00:30 00:22:55 01:14:15
Ger Carey 00:17:00 00:02:30 00:22:10 00:00:50 00:32:30 01:15:00
Noel O’Meara 00:11:30 00:01:30 00:37:00 00:00:40 00:25:10 01:15:50
Tom Hogan 00:14:45 00:02:00 00:36:05 00:00:10 00:24:55 01:17:55
 
Duathlon  
Eddie Tucker 00:09:00 00:01:30 00:35:00 00:01:20 00:22:20 01:09:10
Deirdre Finn 00:09:00 00:01:20 00:35:10 00:01:00 00:23:20 01:09:50
Denis Hogan 00:09:00 00:01:00 00:32:00 00:00:30 00:28:10 01:10:40
Loretto Duggan 00:09:00 00:01:20 00:35:30 00:00:50 00:24:50 01:11:30
Eddie Hynes 00:09:00 00:01:00 00:39:30 00:01:10 00:24:00 01:14:40
 
Swim – Run  
Colm Glynn 00:14:30 00:03:00 00:24:40 00:42:10 X 00:42:10
Johnny Meagher 00:15:00 00:03:00 00:24:25 00:42:25 X 00:42:25
Louise O’Rourke 00:16:00 00:02:00 00:26:50 00:44:50 X 00:44:50
Mary Donnellan 00:16:00 00:02:00 00:30:10 00:48:10 X 00:48:10
Abigail Ryan 00:12:50 00:07:40 00:31:00 00:51:30 X 00:51:30
Mary Cullen Duggan 00:08:50 00:05:10 00:33:30 00:51:30 X 00:51:30
Eagle O’Meara 00:11:30 00:01:30 00:08:30 00:21:30 X 00:21:30
 
Swim  
Brian Geraghty 00:14:30 X x x X 00:14:30
Sinead Lee 00:16:50 X x x X 00:16:50
Anthony Sherlock 00:20:00 X x x X 00:20:00
Eva Sherlock 00:20:00 X x x X 00:20:00
Yvonne Sheahan 00:68:00 X x x X 00:68:00
 
Run  
Brenda Ryan x x x x 0:26:00 0:26:00
 

 

Thanks to all who turned up and a big shout out to Paul Scully who was on hand to cover the times on the night!

 

We will do it all again next week as part of the run up to the Lough Derg sprint!!!!

And as ever if anyone is free to help out with the times and bikes for any of the upcoming events then that would be great!!!!!

Jun
3
2018

Summer Training – Week 9

A big week of training and racing and for once the weather played ball! The Dromineer series got off to a bang on Wednesday and this week racing was in Athy and Kilrush so well done to all club members who attended these events!

 

** Upcoming club events **

It is a big couple of weeks for the club as it is every June.

Firstly, this coming Saturday June 9th we have the third running of the Lions club/Nenagh TC try a tri and try a sprint. This local event will see over a 100 people take part in a various triathlon events and give an introduction to the world of triathlon.

Next up on June 16th we have the latest offer of our own Lough Derg sprint / try a tri, out in Dromineer.

These events are designed to highlight the sport at a local level and also to help fund club activities over the coming season and so are important for club development.

We are looking for people who are free either of these weekends to help out. The lions club are helping with the marshaling on June 9th but we need support from the club to help with the more technical areas such as the pool, transition area, and main Dublin road crossing and finish. 

So if you are free to help out next Saturday for a couple of hours in the morning then that would be really appreciated. You can let us know on the Viber group.

For the Lough derg we will be putting together a marshal list together later in the week!

This will be the last time that Paul will be bugging anyone to help with an event so rest assured after this ye will be free 🙂 !!!!

Rolling over Tuesday

Following the success of the rolling over sessions it has been decided we will continue to offer this on a Tuesday as a preparatory session for the upcoming club trip to Galway, so if you are free on Tuesday at 7pm and wish to join us on this session then get out the bike!

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a long interval set, while Thursday will be a triathlon specific drill set.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

 

  Tuesday 5th June  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 400m f/c  
  1 x 200m f/c                            x 2              (2000m)  
   
  4 x 25m f/c sprint                                      (100m)  
  2100m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m
   


 

  Thursday 7th June  
   
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  (200m)  
  1 x 50m b/c                                   x 3  
  750m
   
Main-set 2 x 100m f/c drill 1  
  2 x 100m f/c drill 2                   x 3             (1200m)  
   
  4 x 50m f / c  
  2 x 50m b / c                                               (300m)  
   
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1850m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

 

 

Running sessions: We are on a break from the track this week but will be back next Monday for the final 3 sessions of this years track session block! On Wednesday here will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

Bike sessions:  2 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period. This will get started at 7pm from Nenagh Leisure centre. On Wednesday we return to Dromineer and will cover the 19k bike section on the Dromineer series.

 

 

The full weekly schedule:

 

Day Morning Evening
 Monday
Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Rolling over session: 7pm

Leisure Centre

Wednesday Dromineer series: 7pm

Dromineer front car park

 

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday  Try a tri: 10am

Nenagh Leisure Centre

Sunday  Open water swim: 6pm

Youghalarra quay

 


 Have a good week out there!

May
30
2018

Dromineer Series 1 – Results

Dromineer Series

We are off to a bang with this years Dromineer series with very warm conditions, although the lake remains a bit on the cold side….but onwards and upwards from here! t did not stop the committed masses who gathered at the front car-park in Dromineer to take to the lake and roads!

 

 

Name Swim T1 Bike T2 Run Overall
 
Triathlon  
Paul Scully 00:10:14 x 00:32:56 x 00:20:55 01:04:05
Joe Gleeson 00:13:34 X 00:31:26 X 00:20:10 01:05:10
Ronnie O’Driscoll 00:12:20 X 00:35:06 X 00:21:49 01:09:15
John Coughlan 00:13:00 X 00:35:05 X 00:21:15 01:09:20
Odie O’Driscoll 00:11:15 X 00:36:50 X 00:22:25 01:10:30
Tom Hogan 00:15:15 X 00:36:50 X 00:25:20 01:17:25
Noel O’Meara 00:12:45 X 00:38:15 x 00:26:30 01:17:30
Ger Carey 00:16:20 X 00:41:30 X 00:20:50 01:18:40
James Sheahan 00:17:30 X 00:37:10 X 00:24:20 01:19:00
Cliodhna McGrath 00:12:06 X 00:38:54 X 00:29:30 01:20:30
Mary Duggan 00:11:55 X 00:42:25 X 00:28:20 01:22:40
 
Swim – Bike  
Mary Donnellan 00:13:00 X 00:41:40 x x 00:54:40
 
Swim  
David Molamphy 00:17:40 x x x X 00:17:40
Majella 00:18:49 x x X  x 00:18:49
Abigail Ryan x x x x x X
   
Duathlon  
Eddie Hynes x x x x x X
Eddie Tucker x x x x x X
Shane Connolly x x x x x x
 

 

 

Thanks to all who turned up and a big shout out to Eoin Sheahan was on hand to cover the times on the night!

 

We will do it all again next week as part of the run up to the Lough Derg sprint!!!!

And as ever if anyone is free to help out with the times and bikes for any of the upcoming events then that would be great!!!!!

May
27
2018

Summer Training – Week 8

 

It is back…..all the sessions up until now have been preparation for the infamous Dromineer series and it starts back with a bang this week. We are also in the final week of our our Couch to tri sessions so if you are free for any of these sessions then get off the couch and join us!!!!

Try a tri / Lough Derg Sprint – **Help needed please!**

We have 2 club events coming up over the next months. On Saturday June 9th we have the 3rd running of the pool try a tri / sprint in association with the Lions club. The following Saturday 16th we have the 2018 Lough Derg sprint out in Dromineer.

Both these events help to promote the sport and club but could not go ahead without the help of club members on the day. So if you free on either or both mornings for a couple of hours to help out then that would be really appreciated.

Just let a member of the committee know or put a message on the Viber group and we can add you to the volunteer list!!

 

 

 Dromineer Series 

We are officially back out in Dromineer this week for the start of the 2018 version of our Triathlon / Aquathon series. Over the next 2 months we will run a triathlon / aquathon but feel free to come out and make your own version and we will be on hand to offer advice and to collect times.

As always there will be a cuppa on offer afterwards.

And as ever if you are free and not taking part any week and would be able to help out with collecting times then that would be really appreciated. We would prefer not to be relying on the usual heads for this!!!

Couch to try a tri

The final week to get a bit of training in the individual disciplines so if you know anyone interested then send them along!

And as ever if you are free for the run or bike sessions to lend a hand and offer support then the more the merrier!

Rolling over Tuesday

We had almost 20 on bikes for the latest offering on the rolling over session and bit by bit we are getting into the swing of this session. Again we will be out for another run this coming Tuesday at 7pm from the leisure centre.

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a short interval set, while Thursday will be a return to the Pyramid set.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

 

  Tuesday 29th May  
   
Warm-up 200m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  200m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 5 x 100m f/c  
  4 x 50m f/c  
  1 x 50m b/c easy                     x 3            (2250m)  
   
  4 x 25m f/c sprint                                      (100m) 2350m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m
   


 

 

  Thursday 31st May  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 1           (250m)  
   
  4 x 50m f/c  
  4 x 100m f/c  
  2 x 200m f/c  
  4 x 100m f/c  
  4 x 50m f/c                                                  (1600m)  
   
   
  4 x 25m f/c kick  
  1 x 50m b/c  
  4 x 25m f/c sprint                                       (300m)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3100m

 

Running sessions: We are on the track on Monday and this time we will be back to the 400m repeat sessions and this time with a hill twist. On Wednesday here will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

 

 

  Monday 28th May  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  12 x 400m (25min interval) 2nd Up-hill  
  1min recovery between each               (4800m)  
   
Novice 8 x 400m (20min interval)2nd Up-hill  
  1min recovery between each                 (3200m)  
  4800m
   
Cool-down 800m easy 800m
   
TOTAL 8600m
   

Bike sessions:  2 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period. This will get started at 7pm from Nenagh Leisure centre. On Wednesday we return to Dromineer and will cover the 19k bike section on the Dromineer series.

 

 

The full weekly schedule:

 

Day Morning Evening
 Monday Track session: 7pm

CBS Track

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Rolling over session: 7pm

Leisure Centre

Wednesday Dromineer series: 7pm

Dromineer front car park

 

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday
Sunday  Open water swim: 6pm

Youghalarra quay

 


 Have a good week out there!

May
20
2018

Summer Training – Week 7

Another week down and we are now up to full speed on training sessions for this training block so if you are free to support any of the ongoing sessions then why not come out this week! We will also continue our Couch to tri sessions and will have a further Dromineer warm-up session before the timed sessions for this year get underway!

Couch to try a tri

Another 2 weeks to go in this introductory course so if you know anyone interested then send them along!

And as ever if you are free for the run or bike sessions to lend a hand and offer support then the more the merrier!

Rolling over Tuesday

We had a bit more success with the rolling over session this week and will give the session another run this coming Tuesday at 7pm from the leisure centre.

** New session ** – Dromineer series

One week down and we had a number of brave swimmers who survived the sprint distance swim so we will try and get more into the water for this coming week prior to the timed events starting at the end of the month!

Action as usual gets underway from 7pm and we will have the customary post-event cup of tea on hand!

Thomond Swim / Open water sessions

The Thomond swim takes place in Limerick city on June 23rd at 3:15 and is now open for entries. In order to take part you need either a Swim Ireland or combined TI/Swim Ireland licence. The distance has not been posted but has previously been 1800m so we presume that it is the same distance this year. A link below is given for the entry site for anyone interested!
https://sirius.eventmaster.ie/event/MmlsbdiBz
In the meantime the regular morning sessions will continue and we are now heading back out to the lake on Sundays for our open water swim at Youghalarra.
There are a number of open water events on in the local area and a league has also been set up, the Shannon Region Open Water Swim League. Below is a list of the events on over the summer and the club will look to attend some of these over the summer months.
1. Summer Solstice Swim – Castleconnell, Co. Limerick (21st Jun)
2. Thomond Swim – Limerick City (23rd Jun)
3. Slip to Shore – Ballyheigue, Co. Kerry (1st Jul)
4. Bunratty RNLI Swim – Bunratty Castle, Co. Clare (7th Jul)
5. Deel Swim – Askeaton, Co. Limerick (11th Aug)
6. Kilkee Bay Swim – Kilkee. Co. Clare (11th – Aug)
7. Malbay Swim – White Strand, Co. Clare (19th Aug)
8. Atlantic Master Kinvarra Swim – Kinvarra, Co. Galway (8th Sept)
9. Sean O’Sullivan Memorial – Twomilegate, Co. Clare (9th Sept)
10. Around the Island – Limerick City (22nd Sept)
11. Surprise Swim – Lough Derg (TBC)
So if you are interested in taking part in this league check out the groups facebook page at:
https://www.facebook.com/ShannonRegionOWSL/

Club Gear – Second Order

We are putting in a second order for gear this week so if you want to get any then get in contact with Mary ASAP.

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a distance swim, while Thursday will be a power set.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

  Tuesday 22nd May  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                        (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
   
  1400m f/c breathe on 4th                         (1400m)  
   
   
  4 x 25m f/c sprint                                    (100m) 2000m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2950m

 

 

 

  Thursday 24th May  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 100m f/c kick (f)  
  3 x 200m f/c power  
  2 x 100m f/c power            x 2                  (2000m)  
   
  4 x 25m f/c sprint                                       (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

Running sessions: We are on the track on Monday and this time we will be running the first of the infamous pyramid sessions! On Wednesday there will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

  Monday 21st May  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  4 x 400m / 60sec rec  
  2 x 800m / 90 sec rec  
  1 x 1200m / 120 sec rec  
  2 x 800m / 90 sec rec  
  4 x 400m / 60sec rec                            (7600m)  
   
Novice 3 x 400m / 60sec rec  
  1 x 800m / 90 sec rec  
  1 x 1200m / 120 sec rec  
  1 x 800m / 90 sec rec  
  3 x 400m / 60sec rec                            (5200m)  
   
  8400m
   
Cool-down 800m easy 800m
   
TOTAL 12200m

 

 

Bike sessions:  2 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period. This will get started at 7pm from Nenagh Leisure centre. On Wednesday we return to Dromineer and will cover the 19k bike section as a warm up for the upcoming Dromineer series.

 

 

The full weekly schedule:

 

Day Morning Evening
 Monday Track session: 7pm

CBS Track

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Rolling over session: 7pm

Leisure Centre

Wednesday Dromineer series: 7pm

Dromineer front car park

 

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday
Sunday  Open water swim: 6pm

Youghalarra quay

 


 Have a good week out there!

May
16
2018

Club Gear – Second order

**** Club Gear – Second order going in next week  ***

Due to popular demand we are putting in a second order for new club gear with both a one-piece and two-piece suit on offer in the club colours.

 

If you wish to get something on this second order then contact Mary Donnellan and get your order in ASAP!!!

 

 

Do not say that you were not warned!!!!! 

 

May
14
2018

Summer Training – Week 6

We are now at the half-way point of the training block and so only 2 months to go until the big club event of the year, the outing to the Galway Triathlon. With this in mind no better time to get back out to the lake and so from this week on we will make tentative steps to get the Dromineer sessions up and running so if you are free on Wednesdays then this is the place to be!!!

We also start the Couch to try a tri sessions this week and this will run for the next 3 weeks, so if you know anyone who is interested in attending these sessions then let them know and bring them up!

 

Couch to try a tri

The 3 week introductory sessions for those undertaking the “try a tri” events in June starts this week with one session for each of the triathlon disciplines, so if you know anyone who would be interested in attending the sessions then let them know.

And as ever if you are free for the run or bike sessions to lend a hand and offer support then the more the merrier!

** New session ** – Rolling over Tuesday

We will give the rolling over session another go on Tuesday. Last week we had a low enough number, mix of abilities and were hampered by a strong enough wind which made it difficult to get a rhythm going so we will see how this goes for this week before making a call on continuing the session. As with any rolling over session we need a number of around 6-8 to make it worthwhile continuing.

Starting at 7pm from Nenagh Leisure centre and again will roughly cover the Olympic distance cycle.

** New session ** – Dromineer series

We are back out in Dromineer  on Wednesdays from here on so get the cobwebs off the wetsuit and TT bikes!!!

Although not officially up and running with times etc. for another 2 weeks we will be covering the course as a training spin for the next 2 weeks to get people up to speed with the course. We will make a call on the swimming part on Wednesday but have your wetsuits on the ready!! Otherwise we will cover the distance in the duathlon format (run- bike – run).

Action as usual gets underway from 7pm and we will have the customary post-event cup of tea on hand!

 

 

Masters End of Season Gala / Open water sessions

Well done to all who took part in the end of season masters gala last week, good times all round. This ends the Masters sessions for this year and will look to start again in September.
In the meantime the regular morning sessions will continue and we are now heading back out to the lake on Sundays for our open water swim at Youghalarra.
Over the next few weeks we will getting back into the water on Wednesdays as part of the Dromineer series so no better place to get your open water swimming up and running than at this session!
There are a number of open water events on in the local area and a league has also been set up, the Shannon Region Open Water Swim League. Below is a list of the events on over the summer and the club will look to attend some of these over the summer months.
1. Summer Solstice Swim – Castleconnell, Co. Limerick (21st Jun)
2. Thomond Swim – Limerick City (23rd Jun)
3. Slip to Shore – Ballyheigue, Co. Kerry (1st Jul)
4. Bunratty RNLI Swim – Bunratty Castle, Co. Clare (7th Jul)
5. Deel Swim – Askeaton, Co. Limerick (11th Aug)
6. Kilkee Bay Swim – Kilkee. Co. Clare (11th – Aug)
7. Malbay Swim – White Strand, Co. Clare (19th Aug)
8. Atlantic Master Kinvarra Swim – Kinvarra, Co. Galway (8th Sept)
9. Sean O’Sullivan Memorial – Twomilegate, Co. Clare (9th Sept)
10. Around the Island – Limerick City (22nd Sept)
11. Surprise Swim – Lough Derg (TBC)
So if you are interested in taking part in this league check out the groups facebook page at:
https://www.facebook.com/ShannonRegionOWSL/

Club Gear

The new club gear has finally arrived so if you have ordered gear then you can arrange to get your gear from Mary or a member of the committee!

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a high intensity set, while Thursday will be a short interval set.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

 

  Tuesday 15th May  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                                    (250m)  
   
  3 x 100m f/c on 1:20  
  4 x 50m f/c on 40s  
  1min rec                                    x 3            (1500m)  
   
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
   
  2000m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2950m


 

  Thursday 17th May  
   
Warm-up 200m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  200m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 4 x 100m f/c  
  4 x 50m f/c  
  1 x 50m b/c easy                     x 3            (1950m)  
   
  4 x 25m f/c sprint                                      (100m) 2050m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2750m
   

 

 

Running sessions: We are back to the track this week and we will return to the 1k repeat session. On Wednesday there will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

 

 

  Monday 14th May  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  1km x 6 increasing pace  
  90sec recovery between each               (6000m)  
   
Novice 1km x 4 increasing pace  
  90sec recovery between each  (4000m)  
  6800m
   
Cool-down 800m easy 800m
   
TOTAL 10600m

 

Bike sessions:  2 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period. This will get started at 7pm from Nenagh Leisure centre. On Wednesday we return to Dromineer and will cover the 19k bike section as a warm up for the upcoming Dromineer series.

 

 

The full weekly schedule:

 

Day Morning Evening
 Monday Track session: 7pm

CBS Track

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Rolling over session: 7pm

Leisure Centre

Wednesday Dromineer series: 7pm

Dromineer front car park

 

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday
Sunday  Open water swim: 6pm

Youghalarra quay

 


 Have a good week out there!

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