Jul
22
2018

Autumn Training – Week 4

A more quiet week after the big previous weekend in Galway but still we had members doing the club proud at both the iTry in Ennis and in a number of runs around the region so well done all. This week we start our hill running sessions and we have the last in our Dromineer series for this year!!!

 

 

** New session – Hill running **

This week we start back on the hill circuits and first up we are back in Coum. We will be taking it easy for the first few sessions to get everyone up to speed on the circuit and this will cover about 10k.
We will be meeting at the Yellow Bridge bar on the old Limerick road at 6:45pm and will make our way up to the start point together then.

Rolling over Tuesday

 We had originally planned to finish this session up once we had Galway out of the way but with numbers still showing interest we are going to continue this session for this training block, so will again meet up at 7pm in the leisure centre.

Dromineer Series

 
 This week is the last in this years series and we will give one last go to the regular triathlon format, so if you are yet to post a time or complete the course then this Wednesday is your last chance!!!

 Weekly training

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

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

 

 

  Tuesday 24th July  
   
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

 

 

  Thursday 26th July  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 400m f/c  
  2 x 200m f/c                                        (2000m)  
   
  4 x 25m f/c sprint                                      (100m)  
  2100m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m
   

 

 

Running sessions: We are up the hills for our first session in Coum this Monday at 7pm. On Wednesday there 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.  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 Hill running: 7pm

Coum

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Rolling over: 7pmLeisure 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!

Comments are closed.