May
1
2017

Spring Training – Week 4

Weekly Update

A busy week with a number of events on over the Bank Holiday weekend so well done to all who attended the events over the last week. This is the last week of the time trial and Run series for this season so we hope to end on a high so if the limbs are still able we hope to see you there!

Great Limerick Run

A number of club members made the short trip into Limerick to take part in this years run which is getting bigger by the year. Well done to all the lads who did the half marathon; Shane, Gary, Keith, Andy, John, Eddie, James, and Yvonne and Sheila who did the 10k route on the day….if we have missed anyone on the list apologies for that!

Joey Hannon 2017

In the post North Tipp sprint hussle the annual Joey Hannon in Limerick sneaked past us but we caught it in the end and even got pictorial evidence. Well done to Darren and Ramon who represented the club at this one (Darren just happened to win the Sprint event but told no one!).

joey

Club Training weekend – Lahinch

Lahinch weekend_2017

Again we are trying to organise this club training weekend and will make a call on it this week based on numbers so if you intend on heading can you let Paul know asap so we can see if it is a runner or not.

 

Lough Derg Sprint / Try a tri 2017

facebook-cover-image

Our second TI event the Lough Derg sprint is only 7 weeks away now!! This year in order to make the event more beginner friendly we are introducing a “Try a tri” component with a pier to pier swim and reduced bike and run legs…..something to offer to all levels!

Similar to last year this event finds itself on a very busy weekend on the TI calendar so will again need a bit of selling and for this we again will need input from club members. We hope that as many members as possible can do the event and if possible bring someone to do the event or to help with the marshal side of things.

More information on the event can be found by clicking the link below.

Lough Derg Sprint

Couch to “Try a tri”

Just a reminder about the previous post that we are organising a 4 week preparation session for the 2 try a tri events in June so if you know anyone who would be interested then let them know!

Couch to try a tri

Time trial series

The last of the current time trial series takes place on Tuesday so again try and make it if you are free and support this club event! Start time as ever 6.30 at Nenagh Leisure centre for sign on.

TT_2017

Run series

The last of the run series events will take place this Wednesday from 7pm at Nenagh College and will be back to the normal format with the usual time prediction and spot prize at the end, so if you are free come out and support this event!

Run_series_2017

Weekly training

Monday running session

This is a bank holiday weekend and as a number of our regulars were running in the Great Limerick run we will hold off on an official session for the week….back to normal next Monday though!

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

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

 

  Tuesday 2nd May  
   
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

 

  Thursday 4th May  
   
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)  
   
  1300m f/c breathe on 4th                         (1300m)  
   
   
  4 x 25m f/c sprint                                    (100m) 1900m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2850m

 

 

Running session: No official run this week given most lads did the Great Limerick Run…regular session back next week.

 

The full weekly schedule:

Day Morning Evening
 Monday
Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Time Trial: 6:30pm

Leisure Centre

Wednesday Run series: 7:00pm

Nenagh College

Wed swim: 8:00pm

Leisure Centre

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Cycling league: 7:00pm

Gooig.

Friday Fri swim: 6:30am

Leisure Centre

Saturday Saturday cycle: 9am

Abbey Court hotel

Sunday  Sunday cycle: TBC 

 


 Have a good week out there!

 

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