Jul
23
2017

Summer Training – Week 3

Weekly Update

Only a few weeks left before our end of season activities and AGM and we will have more information on this in an upcoming bulletin…so keep up the work until then!!

Dromineer Series

This week is the last in the official Dromineer series events so if you have not yet completed an event well get down on Wednesday.

Dromineer series dates_2017

Weekly training

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

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

 

  Tuesday 25th July  
   
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  
  4 x 50m f/c on 40s  
  1min rec                                    x 3            (1800m)  
   
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
   
  2300m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

 

  Thursday 27th 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)  
   
  750m f/c breathe on 4th                         (750m)  
   
   
  4 x 25m f/c sprint                                    (100m) 1350m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2300m

 

 

 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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