Jun
11
2018

Summer Training – Week 10

One big week for the club down and one to go!!! Last weekend saw the successful staging of the third “Try a tri” and this is followed on Saturday with the latest in our Lough Derg sprint events!

 

Lough Derg Sprint 2018

This coming Saturday on June 16th we have the latest offer of our own Lough Derg sprint / try a tri, out in Dromineer. As ever we encourage members to take part if they are able but as ever we need people to help volunteer with the marshalling side of things on the day.

This event helps highlight the sport at a local level and also to help fund club activities over the coming season and so are important for club development.

We are looking for people who are free to help out, so if you are free to help out next Saturday for a couple of hours in the morning then that would be really appreciated. You can let us know on the Viber group.

We will post a marshal list later in the week on this!

 Upcoming Events

A couple of events to note for your diary. Firstly this coming Sunday we have the Blue 10k run. It is right on our doorstep so there is no excuse!!!!!
At the start of July our friend at Sligo Triathlon club are running the Hazelwood Olypmic distance event. This is the week before the club trip but if anyone wants to top their time from last year or tame the bike part then consider this race as a warm up to the club trip the following weekend!!!

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a high intensity short interval set, while Thursday will be a power set.

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

 

 

  Tuesday 12th June  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                                    (250m)  
   
  4 x 100m f/c on 1:20  
  3 x 50m f/c on 40s  
  1min rec                                    x 3            (1650m)  
   
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
   
  2150m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3100m


 

  Thursday 14th June  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 100m f/c kick (f)  
  4 x 200m f/c power           x 2                  (2000m)  
   
   
  4 x 25m f/c sprint                                       (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

Running sessions: We are back on the track for the last 3 sessions of the year! First up we have a middle distance set. On Wednesday here will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

 

 

  Monday 11th June  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  3 x 800m  / 90 sec rec  
  1 x 400m / 60 sec rec                   x 2       (5600m)  
   
Novice 2 x 800m / 90 sec rec  
  2 x 400m / 60 sec rec                   x 2       (4800m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

 

Bike sessions:  2 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period. This will get started at 7pm from Nenagh Leisure centre. On Wednesday we return to Dromineer and will cover the 19k bike section on the Dromineer series.

 

 

The full weekly schedule:

 

Day Morning Evening
 Monday Track session: 7pm

CBS Track

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Rolling over session: 7pm

Leisure Centre

Wednesday Dromineer series: 7pm

Dromineer front car park

 

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday  Lough Derg sprint: 9am

Dromineer

Sunday  Open water swim: 6pm

Youghalarra quay

 


 Have a good week out there!

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