Apr
23
2018

Summer Training – Week 3

A change in the weather at last….

A quieter week after the start of the training block the weather got better as the week went on. The time trial and run series continue and will do for another 2 weeks so if you have not yet been on the course to post a time then no better week than this week!!!

Ballinree 5k 2018

The annual Ballinree 5k is on earlier this year and takes place this coming Sunday (29th) at 12pm. A good 5k course just outside town so we hope that this event can be well supported as ever by club members.

 

 

 

Masters End of Season Gala

The end of Masters training for the season is nigh and as is custom there will be an end of season gala at the final evening session on Wednesday 9th of May at 8pm.
As ever we would hope that this will get good support from the Tri club on the night so keep this date free in your diary!!! (The run series finishes the week before so that cannot be used as an excuse!!!). 

 

Time trial league

The time-trial league continues into week 3 of 4 from the Leisure Centre at 6.30pm on Tuesday. This will follow the North Tipp Sprint route and has 3 turn off options 10k / 20k / 36k. Cost of entry is free to all members.

 

Run Series 

 

This years Run series again continues with a number of improved times already over the first two weeks. We have another 2 weeks left on the usual courses, taking place at 7pm from Nenagh College. The run has the usual €2 entry and with all money taken in given out on the night to the various winners!!!!

 

Weekly training

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

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

 

 

  Tuesday 24th April  
   
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)  
   
  3 x 100m f/c on 1:20  
  2 x 50m f/c on 40s  
  1min rec                                    x 3            (1200m)  
   
  1 x 50m f/c kick  
  1 x 50m  b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery                x 2          (400m) 1850m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

 

  Thursday 26th April  
   
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: 2 sessions this week. On Monday we are in the CBS for our track sessions and this week will be a middle distance 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 23rd April  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  2 x 800m  / 90 sec rec  
  1 x 400m / 60 sec rec                   x 2       (4000m)  
   
Novice 1 x 800m / 90 sec rec  
  2 x 400m / 60 sec rec                   x 2       (3200m)  
  4800m
   
Cool-down 800m easy 800m
   
TOTAL 8400m

 

 

Bike sessions:  1 session this week. Tuesday will be another round 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
Sunday 

 


 Have a good week out there!

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