Aug
7
2018

Autumn Training – Week 6

Another week down as we approach the end of season events. On the racing front there was the small matter of the latest club member joining the IronMan Club with Joe Gleeson completing the IronMand distance in Canada….well done Joe!

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!!!

 

Saturday 18th August:                Worlds End triathlon.                        Castleconnell

Saturday 1st September:            Glin Triathlon                                       Glin, Co. Limerick

Saturday 1st September:            End of year swim / run / AGM        Youghalarra – Garrykennedy

Saturday 15th September:          Lough Derg Challenge                       Youghalarra – Garrykennedy

 

Weekly training 

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

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

 

  Tuesday 7th August  
   
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 9th August  
   
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)  
   
  500m f/c breathe on 4th                         (500m)  
   
   
  4 x 25m f/c sprint                                    (100m) 1100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2050m

Running sessions: We will make a call on running sessions during the week. Keep an eye on the Viber group for this!

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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