Jul
16
2017

Summer Training – Week 2

Weekly Update

Still a number of events on the season calendar so well done to all who keep flying the flag for the club on the triathlon season. We only have a few weeks left on the training schedule before we take a well deserved break so try and make as many sessions as possible up until the end of year swim and AGM!!!!

Monday evening Hill Run

This week sees the return of the Monday special Hill run. It is looking that this will be starting at about 6.30pm and will cover 8-10k with the likely destination up to forests at top of Coum (between the old Limerick road and Portroe). This will be confirmed on the Viber group and will continue for the next couple of weeks so keep an eye on your phone!!!!

Dromineer Series

This week we will have another in the Dromineer series with the usual formats on offer.

At present we have no one available to officially time the event so if anyone is free on Wednesday to do the times from 7pm that would be great!!!!

Dromineer series dates_2017

Weekly training

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

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

 

  Tuesday 18th July  
   
Warm-up 200m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  200m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 1 x 200m f/c  
  5 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3            (2700m)  
   
  4 x 25m f/c sprint                                      (100m) 2800m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3500m
   

 

 

 

 

  Thursday 20th July  
   
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

 

 Running session: The run session is a continuous Hill run covering 8-10k. Details will be confirmed on the Viber group.

 

The full weekly schedule:

Day Morning Evening
 Monday Hill Session: 6:30pm

?Coum

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Bike Session: 6:30pm

Stereame

Wednesday Dromineer Series: 7pm

Dromineer

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Cycling league: 7:00pm

Gooig.

Friday
Saturday Saturday cycle 9.00am

 

Sunday  Sunday Swim: 6pm

Youghalarra pier

 


 Have a good week out there!

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