Jul
1
2018

Autumn Training – Week 1

The start of July and it means we are into the last block of training prior to the end of season events! We still have the club trip to Galway to come and after that we will see a change in emphasis in the sessions in preparation for those doing the Dublin City marathon later in the year and also some preparation for the end of year swim. On the racing scene this weekend was “Hell of the West” and TriAthlone and the club had a number of members in attendance on the day so well done to all who took part!!

Dromineer Series

The Dromineer series continues this Wednesday and this week is the final triathlon prior to the Galway trip.
As preparation for the Olympic distance in Galway we are going to do an increased distance event this coming Wednesday for anyone interested. We will be going a 1k – 32k – 8.5k triathlon and we will be starting with a staggered swim at 6:30pm in Dromineer. The swim will be staggered so that we will be all be on the bike at the same time and will cover the 32k together prior to the 8.5k run on the usual circuit.
For those looking to do the normal sprint distance, this will get underway at the usual 7pm!!!!
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!!

Weekly training

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

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

 

 

 

  Tuesday 3rd July  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 1 x 100m f/c kick (f)  
  4 x 200m f/c power  
                                               x 2                  (1800m)  
   
  4 x 25m f/c sprint                                       (100m) 1900m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2850m

 

 

  Thursday 5th July  
   
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)  
   
  1000m f/c breathe on 4th                         (1000m)  
   
   
  4 x 25m f/c sprint                                    (100m) 1600m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2550m

 

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

 

  Monday 2nd July  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  4 x 800m  / 90 sec rec  
  1 x 400m / 60 sec rec                   x 2       (7200m)  
   
Novice 3 x 800m / 90 sec rec  
  2 x 400m / 60 sec rec                   x 2       (3200m)  
  8000m
   
Cool-down 800m easy 800m
   
TOTAL 11800m

 

 

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!

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