Aug
12
2018

Autumn Training – Week 7

It is not very often that a club has a member that is featured on National television….but that was the situation this week, with Darren Dunne representing Ireland in the European Championships in Glasgow. Plenty of coverage and mention from Gavin and Bryan on commentary and no doubt this will be the first of many appearances!!!!

On the club side we have the matters of our end of year events while some continue the training for upcoming IronMan Barcelona and the Dublin city Marathon!

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

 

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.

 

Weekly training 

Swimming sessions: 2 morning sessions this week. Tuesday will be a short distance set while Thursday will be the last of the infamous pyramid sets for the coming season.

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

 

 

  Tuesday 14th 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 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 16th August  
   
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

 

 

Running sessions: 1 session this week. Monday will be another of the hill running sessions at 7pm in Coum.

 

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 session: 7pm

Leisure Centre

Wednesday
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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