Jun
17
2018

Summer Training – Week 11

And so the Lough Derg sprint is done and dusted for another year. That is the end of the big organisational events for the club for this year so we would like to thank everyone who helped out for the big 3 events that the club has run over the last few months. We are not done for the year however, so with the events out of the way it is full steam ahead with the training and our trip to Galway next month!!!

Upcoming Events

Now that our own races are out of the way it is time to look forwards to the next few events the club has on offer. We now have a month to go until the club trip to Galway and if you have not yet settled up the money can you do so with Clever as soon as possible!!! So the big events for the club that remain on the schedule.
  • Saturday 14th July – Club weekend to Tribesman triathlon Galway
  • September 2018 – End of Year swim / AGM
  • October 28th – Dublin City marathon (specific training starting in July)
There will also be club members attending a number of triathlons and running events and we will detail these closer to the date, so keep an eye on the website / Viber group.

Dromineer Series 

The Dromineer series continues this Wednesday and we are now in the 4th of 6 triathlons prior to the Galway trip.
As ever if anyone is free and not intending to do the triathlon on Wednesday then it would be great if you could help out with the times and keeping an eye on the bikes in the transition area. Let us know if you are free on the Viber group during the week if you are free…thanks!!

 NTW Open Road race

 

The North Tipp Wheelers are holding a race in July and are looking for some help on the marshal side of things. A number of club members are members of the club so if you are free on July 8th to help out for a couple of hours then get in contact with the club using the contact details on the race poster.

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a distance swim while while Thursday will be a pyramid set.

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

 

 

  Tuesday 19th June  
   
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)  
   
  1500m f/c breathe on 4th                         (1500m)  
   
   
  4 x 25m f/c sprint                                    (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

  Thursday 21st 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                     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)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3100m

 

 

Running sessions: We are on the track on Monday with a 1k repeat set. On Wednesday here will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

 

  Monday 18th 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)  
  8800m
   
Cool-down 800m easy 800m
   
TOTAL 12600m

 

 

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. We will make a call on the location later in the week. 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
Sunday  Open water swim: 6pm

Youghalarra quay

 


 Have a good week out there!

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