Summer Training – Week 1

New training block – Club Week

A big change in the training schedule this week with the start of club week and the time-trial and run series. A previous post has detailed the main changes of the training schedule for club week so this will just cover the usual sessions that will continue.

This was the last week of the Spring training block and the block ended as it started with a cold and wet day on the bike, so overall the weather conditions were not the most favorable but hopefully over the next 12 weeks we will have a bit more luck.

Thanks to everyone who supported the sessions during this block and hopefully we will see some new faces out on the roads and lake over the next 12 weeks. This block brings to an end to the Tuesday turbo session, Thursday Dromin road session and the Sunday cycle but we are sure there is plenty on the timetable to keep everyone going!

North Tipp Sprint 2018

A final reminded that our own race the North Tipp Sprint takes place this coming Saturday and as always we encourage club members to enter the event but as is the same every year we do need adequate numbers of marshals to help on the day . So, if you know someone who may be able to help out then let us know.

Viber group

In addition to the regular sessions there will a number of non-official club sessions that will be taking place on days where we have no official session. In order to keep informed of these sessions and other updates make sure that you are included on the Viber group, and if you are not on the group then just let a member of the committee know and we will include you.

Its over to you…….

Over the past 2 training blocks the bulletins have been used to keep members informed of the sessions and give an overview of what we have been up to.

As we are now hitting the official TI race season instead of hearing us talk about the training, we want to hear from you on any events that you have taken part in and to share the experiences of our members on various TI and other events over the coming months.

So, if you take part in an event then let us know so that we can spread the word……and even better still if you want to write a bit about your experience of an event we will make sure that it gets top billing on the weekly bulletin!!!

….Ask not what your club can do for you….but what you can do for your club!!!!


Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a distance swim, while Thursday be a return to the Pyramid set.

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




  Tuesday 10th April  
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)  
  1200m f/c breathe on 4th                         (1200m)  
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                    (350m) 2050m
Cool-down 200m f/c easy 200m
TOTAL 3000m


  Thursday 12th April  
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
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)  
Cool-down 200m f/c easy 200m
TOTAL 3100m


Running sessions: 2 new sessions this week. On Monday we return to the CBS for 12 weeks of track sessions and as ever we start with a 400m repeat session. This gets started at Nenagh CBS at 7pm. On Wednesday we return to Nenagh college for our run series with a choice of 3k/5k route. This will get started at 7pm.



  Monday 9th April  
Warm-up 15min easy 3000m
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
  10 x 400m (20min interval)  
  1min recovery between each               (3200m)  
Novice 8 x 400m (20min interval)  
  1min recovery between each                 (2400m)  
Cool-down 800m easy 800m
TOTAL 7800m


Bike sessions:  1 new session this week. Tuesday will be the first of our time trials and there is a choice of 10k/20k/36k. This will get started at 6.30pm from Nenagh Leisure centre.


The full weekly schedule:

Day Morning Evening
 Monday  Run Session: 7pm

Nenagh CBS

Novice session included

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Time Trial series: 6.30pm

Leisure Centre

Wednesday Run series: 7.00pm

Nenagh College

Tri / Masters Swim: 8pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday North Tipp Sprint: 9am 

Leisure Centre



 Have a good week out there!

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