Aug
19
2018

Autumn Training – Week 8

And then there were 2……the final weeks of the training season, with that the end of year events and the AGM. The sessions are all on wind-down mode and apart from the running most of the regular sessions will finish for a well deserved break at the end of the month.

End of Year Swim / Run

As is the normal course of events we will have a few events to mark the end of the season and our AGM.

This year we as well as the swim to Garrykennedy there will also be a 5k / 10k run from Youghal to Garrykennedy for anyone who is not interested in the swim event.

  • 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

End of Year AGM

We will having our AGM immediately after the swim / run in Garrykennedy (8ish…) so we would hope that as many members as possible will be able to stay or come out to attend this. The AGM is your chance to have your say on the running of the club for the upcoming year.

This year there will be changes to both the committee and training regimes so if you want to have your say on this for the coming season then please attend the AGM.

 

 

Weekly training 

Swimming sessions: 2 morning sessions this week. Tuesday will be a short interval set while Thursday will be the last of our triathlon specific drill sets.

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

 

 

  Tuesday 21st 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                                    (250m)  
   
  4 x 100m f/c on 1:20  
  4 x 50m f/c on 40s  
  1min rec                                    x 3            (1800m)  
   
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
   
  2300m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

 

  Thursday 23rd August  
   
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: 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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