Spring Training – Week 11

2 weeks to go…..

The clocks have changed so it is almost that time of year to change up the sessions and get back outside on the bikes during the week. There are only 2 weeks left in the current block before we hit into block 3 and club week, so if you want to get some fine tuning done before this then get out for our last 2 weeks sessions!



Upcoming Events

The long weekend is coming and on the triathlon side of things the next event is down in Clonmel on Easter Monday.


 Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be the last in this years Masters sprint sessions while Thursday will be a triathlon specific training set.

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

  Thursday 29th March  
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  (200m)  
  1 x 50m b/c                                   x 3  
Main-set 2 x 100m f/c drill (head-up breathe)  
  2 x 100m f/c (race start)            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: The Thursday run is the final round of our fartlek repeat sessions. The run will start as usual from Nenagh College.


  Thursday 29th March  
Warm-up 15min easy 3000m
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
  3min 10mile pace (40min run)  
  2min recovery                                x 8        (8000m)  
Novice 3min run  (30min run)  
  2min jog / walk                               x 6       (4000m)  
Cool-down 800m easy 800m
TOTAL 12200m


Bike sessions:  2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday for anyone heading out on the bike Sunday session that will cover 25-30 miles.

The route for this will be Nenagh – Dolla – Templederry – Latteragh Golden mile – Toomevara – Nenagh.


The full weekly schedule:

Day Morning Evening


Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Spinning- TT / Run: 7pm

Leisure Centre

Wednesday Tri / Masters Swim: 9pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Run Session: 7pm

Nenagh College

Novice session included

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Sunday  Sunday cycle: 10am 

Leisure Centre



 Have a good week out there!

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