Summer Training – Week 1

Weekly Update

The annual club trip has come and gone and with it sees the end of the Spring training series. We will be giving ye all a well deserved break from some of the sessions this week but will be back full throttle next week for the final push to the end of the race season!

Club Group Triathlon – Hazelwood Sligo

Sligo TC

Reports from the club trip to Sligo have been very positive so well done to all who supported and attended this event. I am sure there are a few of you who will be dying to include a race report in an upcoming bulletin!!!!!!

Dromineer Series

This week we will be taking a break from the usual Wednesday trip out to Dromineer. The option is then to complete the series with 2-3 more events but this will be based on interest from club members….so if ye have any ideas or would be happy to attend a couple more sessions let the committee know!!!!

Dromineer series dates_2017


Weekly training

The first week of the Summer sessions and given the club trip at the weekend we will take it easy on ye….There are a couple of changes coming to the schedule from next week on. The track sessions on Monday are finished and this will be replaced with a return of the hill sessions on Monday evening. We will get back to you about the venue and time later in the week.

The morning swim sessions will continue and we will be shortening the distance but increasing the intensity for the last few weeks. In the lead up to the end of year swim the focus in the final couple of weeks will be on distance swimming to get us all ready to tackle the yearly Youhalarra to Garrykennedy trek!

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

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



  Tuesday 11th July  
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
Main-set 1 x 100m f/c kick (f)  
  4 x 200m f/c power  
                                               x 2                  (1800m)  
  4 x 25m f/c sprint                                       (100m) 1900m
Cool-down 200m f/c easy 200m
TOTAL 2850m




  Thursday 13th July  
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)  
  1000m f/c breathe on 4th                         (1000m)  
  4 x 25m f/c sprint                                    (100m) 1600m
Cool-down 200m f/c easy 200m
TOTAL 2550m



Running session: No formal running sessions this week but we will update you during the week on the hill sessions that will get started next Monday……….not to be missed!!!!!


The full weekly schedule:

Day Morning Evening
Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Bike Session: 6:30pm


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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