Spring Training – Week 12

Weekly Update

Hell of the West has now come and on for another year so well done to all club members who took part in this triathlon. It is only 2 weeks now to the club trip to Sligo so keep up the training and try to make as many sessions as you can in the next few weeks prior to this!



Dromineer Series

The Dromineer series continues this week…officially post-Kilkee we offer a shorter Aquathon but given the upcoming trip to Sligo we will offer the usual full round of events!

Dromineer series dates_2017

The action will get underway at 7pm sharp so make sure you are out well in time to get your bike set-up etc. Anyone wanting to do the legs individually is more than welcome to do so and the full range of sessions on offer is listed below…..or any variation of this you would like!!!!

  • Open Water swim: 750m / 300m (pier to pier)
  • Cycling time trial: 10k / 15k / 19k
  • Run: 2k / 3k / 5k
  • Aquathon: 300m / 750m (swim) – 2k / 3k / 5k (run)
  • Duathlon: 2k – 19k – 5k
  • Triathlon: 750m – 19k – 5k

Club Group Triathlon – Hazelwood Sligo

We are now 2 weeks away and have a few spaces on offer if anyone not listed to go is interested in joining us.

At this stage we have had to put a list of names together of those going as per our list…….IF YOU DO NOT HAVE A FULL TI LICENCE IT IS YOUR OWN RESPONSIBILITY TO OBTAIN ONE OR A ONE-DAY MEMBERSHIP. Any names listed below without a TI number either do not have one or have not listed themselves with TI as Nenagh TC club members.

Andrew McLoughlin


Keith Butler


Johnny Meagher


Mary Donnellan (Relay)


Eddie O’Meara


10000206 Paid
Ronan Walshe


David Molamphy


Geraldine Kyne


10005191 Paid
Sean Gleeson


Eoin Woolley 10001227 Paid


Ronan O’Driscoll


10004274 Paid
Catriona Cleary (Relay) 10020211


Margaret Hogan


John “Clever” Ryan


10014697 Paid
Brian McLoughlin



Anyone that still has to pay can do so at any stage and the price for this trip will be €50 per person / relay team (same price for 1 or 2 nights) so for those going if you can give the money to a committee member at some stage!

Weekly training

Only 2 weeks left in the main Spring sessions and after that we will be changing it up a little for the last push as the race seasons continues. As always the main sessions to try and make during the week is our Wednesday evening Dromineer series sessions. We only have 2 more track sessions on Monday in Nenagh CBS so try and make them if you are free.

Swimming sessions: 2 morning sessions this week.  Tuesday morning will be a stroke development set while Thursday is a short distance repeat set.

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


  Tuesday 27th June  
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 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 29th June  
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 5 x 100m f/c  
  5 x 50m f/c  
  1 x 50m b/c easy                     x 3            (2400m)  
  4 x 25m f/c sprint                                      (100m) 2500m
Cool-down 200m f/c easy 200m
TOTAL 3200m

Running session: This week we return to the 1k repeat session as we build back up to the last week and the return of they pyramid set!

  Monday 26th June  
Warm-up 15min easy 3000m
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
  1km x 8 increasing pace  
  90sec recovery between each               (8000m)  
Novice 1km x 6 increasing pace  
  90sec recovery between each  (6000m)  
Cool-down 800m easy 800m
TOTAL 12600m

The full weekly schedule:

Day Morning Evening
 Monday Run Session: 6:30pm

Nenagh CBS Track

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Bike Session: 6:30pm


Wednesday Dromineer series: 7pm

Dromineer Front pier

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Cycling league: 7:00pm


Saturday Saturday cycle 9.00am


Sunday  Sunday Swim: 6pm

Youghalarra pier


 Have a good week out there!

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