May
7
2018

Summer Training – Week 5

It is the end of April and with that the end of the time trial and run series so we hope that those who attended got some benefit from the short, sharp sessions. A new month and some new sessions will be introduced over the coming weeks as we prepare for the upcoming open water triathlon season the club trip to the Galway triathlon. This week with the bank holiday will be an easier week and we will again ramp it up from next week on!!

Great Limerick Run 2018

A number of club members made the short trip over to Limerick for the biggest local run event of the year. At the time of writing lads were still on the course with the majority of club members taking on the half-marathon distance….so well done to all!

 

 

Masters End of Season Gala

A reminder that the end of Masters training for the season is fast approaching 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 and entries will be taken on the night so come down and join us.
The events are all 50m over the various strokes and as ever there will be the tri v masters gala relay!

New session – Rolling over Tuesday

The time trial series is over and so while we wait to get the official Dromineer series to get underway we are going to introduce a new session to the mix. Starting at 7pm from Nenagh Leisure centre we are going to trial a rolling over session that will roughly cover the Olympic distance cycle.

For the first 2 weeks there will be a warm-up to the motorway flyover and then we will roll over to Moneygall and back again to the flyover, and then cool-down back into town. In order for this session to go ahead we need to have adequate numbers to roll over so we are looking at minimum of 8 on the bikes. If we get the numbers we will continue the session for 4 weeks and gradually increase the distance covered, so if you are free then support this new club session!

Couch to try a tri

The 3 week introductory sessions for those undertaking the “try a tri” in June will again place over the month of May so if you know anyone who would be interested in attending the sessions then let them know.

And as ever if you are free for the run or bike sessions to lend a hand and offer support then the more the merrier!

 

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a middle distance set, while Thursday will be a return to the pyramid set.

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

 

 

  Tuesday 8th May  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 1 x 400m f/c  
  3 x 200m f/c                            x 2              (2000m)  
   
  4 x 25m f/c sprint                                      (100m)  
  2100m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m
   

 

 

 

 

  Thursday 10th May  
   
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: No official run session this week as there is a well deserved break following the Great Limerick run, we will be back up on the track next Monday at the usual time!

 

 

Bike sessions:  1 session this week. Tuesday will be first 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.

 

 

The full weekly schedule:

 

Day Morning Evening
 Monday
Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Rolling over session: 7pm

Leisure Centre

Wednesday Tri / Masters Gala: 8pm

Leisure Centre

 

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday
Sunday 

 


 Have a good week out there!

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