Jul
29
2018

Autumn Training – Week 5

Only a few weeks of official training left to go before we take a well earned break for a month or so. Coming up at the end of this month will be our end of series events and these are summarised below and will have more details on this in further bulletins!

End of Year Events

As is the normal course of events we will have a few events to mark the end of the season and our AGM. Also, the triathlon season continues and there are a number of local events that are close to home and so handy for members to get to. Keep the diary clear and support as many events as you can!

AGM and end of year swim to be confirmed.

Saturday 18th August:                Worlds End triathlon.                 Castleconnell

 

Saturday 15th September:           Lough Derg Challenge               Youghalarra – Garrykennedy

Hill running

The hill circuit continues this week on Monday in Coum. Again the full course covers about 10-12k. 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

The rolling over sessions continue for the next few weeks and will meet up at 7pm in the leisure centre.

Dromineer Series

The Dromineer series has officially finished for this year and so we would like to thank everyone who made the effort to support the event and help with times etc…roll on 2019!!!

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a triathlon drill serssion while Thursday will be a short distance interval set.

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

 

  Tuesday 31st 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
  Thursday 2nd August  
   
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 2 x 200m f/c  
  4 x 100m f/c  
  4 x 50m f/c  
  1 x 50m b/c easy                     x 2           (2100m)  
   
  4 x 25m f/c sprint                                      (100m) 2200m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2900m
   

Running sessions: We are up the hills for our another session in Coum this Monday at 7pm.

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  

Hill running: 7pm Coum

Tuesday  

Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Rolling over: 7pm

Leisure Centre

Wednesday
Thursday  

 

Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday

 

Saturday

 

Sunday   

Open water swim: 6pm

Youghalarra quay

 

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