May
14
2018

Summer Training – Week 6

We are now at the half-way point of the training block and so only 2 months to go until the big club event of the year, the outing to the Galway Triathlon. With this in mind no better time to get back out to the lake and so from this week on we will make tentative steps to get the Dromineer sessions up and running so if you are free on Wednesdays then this is the place to be!!!

We also start the Couch to try a tri sessions this week and this will run for the next 3 weeks, so if you know anyone who is interested in attending these sessions then let them know and bring them up!

 

Couch to try a tri

The 3 week introductory sessions for those undertaking the “try a tri” events in June starts this week with one session for each of the triathlon disciplines, 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!

** New session ** – Rolling over Tuesday

We will give the rolling over session another go on Tuesday. Last week we had a low enough number, mix of abilities and were hampered by a strong enough wind which made it difficult to get a rhythm going so we will see how this goes for this week before making a call on continuing the session. As with any rolling over session we need a number of around 6-8 to make it worthwhile continuing.

Starting at 7pm from Nenagh Leisure centre and again will roughly cover the Olympic distance cycle.

** New session ** – Dromineer series

We are back out in Dromineer  on Wednesdays from here on so get the cobwebs off the wetsuit and TT bikes!!!

Although not officially up and running with times etc. for another 2 weeks we will be covering the course as a training spin for the next 2 weeks to get people up to speed with the course. We will make a call on the swimming part on Wednesday but have your wetsuits on the ready!! Otherwise we will cover the distance in the duathlon format (run- bike – run).

Action as usual gets underway from 7pm and we will have the customary post-event cup of tea on hand!

 

 

Masters End of Season Gala / Open water sessions

Well done to all who took part in the end of season masters gala last week, good times all round. This ends the Masters sessions for this year and will look to start again in September.
In the meantime the regular morning sessions will continue and we are now heading back out to the lake on Sundays for our open water swim at Youghalarra.
Over the next few weeks we will getting back into the water on Wednesdays as part of the Dromineer series so no better place to get your open water swimming up and running than at this session!
There are a number of open water events on in the local area and a league has also been set up, the Shannon Region Open Water Swim League. Below is a list of the events on over the summer and the club will look to attend some of these over the summer months.
1. Summer Solstice Swim – Castleconnell, Co. Limerick (21st Jun)
2. Thomond Swim – Limerick City (23rd Jun)
3. Slip to Shore – Ballyheigue, Co. Kerry (1st Jul)
4. Bunratty RNLI Swim – Bunratty Castle, Co. Clare (7th Jul)
5. Deel Swim – Askeaton, Co. Limerick (11th Aug)
6. Kilkee Bay Swim – Kilkee. Co. Clare (11th – Aug)
7. Malbay Swim – White Strand, Co. Clare (19th Aug)
8. Atlantic Master Kinvarra Swim – Kinvarra, Co. Galway (8th Sept)
9. Sean O’Sullivan Memorial – Twomilegate, Co. Clare (9th Sept)
10. Around the Island – Limerick City (22nd Sept)
11. Surprise Swim – Lough Derg (TBC)
So if you are interested in taking part in this league check out the groups facebook page at:
https://www.facebook.com/ShannonRegionOWSL/

Club Gear

The new club gear has finally arrived so if you have ordered gear then you can arrange to get your gear from Mary or a member of the committee!

Weekly training

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

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

 

 

  Tuesday 15th 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                                    (250m)  
   
  3 x 100m f/c on 1:20  
  4 x 50m f/c on 40s  
  1min rec                                    x 3            (1500m)  
   
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
   
  2000m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2950m


 

  Thursday 17th May  
   
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 4 x 100m f/c  
  4 x 50m f/c  
  1 x 50m b/c easy                     x 3            (1950m)  
   
  4 x 25m f/c sprint                                      (100m) 2050m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2750m
   

 

 

Running sessions: We are back to the track this week and we will return to the 1k repeat session. On Wednesday there will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

 

 

  Monday 14th May  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  1km x 6 increasing pace  
  90sec recovery between each               (6000m)  
   
Novice 1km x 4 increasing pace  
  90sec recovery between each  (4000m)  
  6800m
   
Cool-down 800m easy 800m
   
TOTAL 10600m

 

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. This will get started at 7pm from Nenagh Leisure centre. On Wednesday we return to Dromineer and will cover the 19k bike section as a warm up for the upcoming 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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