Jul
8
2018

Autumn Training – Week 2

This week sees the annual club trip to the Tribesman triathlon in Galway and so with that in mind this weeks training will be a final set of sharp sessions to prepare for the various events on Saturday. This will be the last week for some of the current sessions so try and make them if you are free!

 

Dromineer Series

 
The Dromineer series continues this Wednesday and this week we will have a shortened Aquathon with a swim – run combination in the run-up to the Galway trip.

 Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a short distance 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 10th July  
   
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 1 x 200m f/c  
  5 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3            (2700m)  
   
  4 x 25m f/c sprint                                      (100m) 2800m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3500m
   

 

 

 

  Thursday 12th July  
   
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 the track for the final time this Monday with a final run of the pyramid set. With a 10k off the bike coming for many this is an ideal preparatory session for what is to come on Saturday!!! On Wednesday there will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

 

  Monday 9th July  
   
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:  1 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period.

 

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 Tribesman Triathlon: 9am

Galway

Sunday  Open water swim: 6pm

Youghalarra quay

 


 Have a good week out there!

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