Aug
13
2017

Summer Training – Week 6

Weekly Update

The official sessions are beginning to tail off and a well deserved break is now well on the horizon!!

 

Weekly training

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

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

 

 

  Tuesday 15th August  
   
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)  
   
  500m f/c breathe on 4th                         (500m)  
   
   
  4 x 25m f/c sprint                                    (100m) 1100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2050m

 

 

  Thursday 17th August  
   
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
   

 

Running sessions: 2 The hill running sessions continue on Monday evenings meeting at Coum at 6.30pm and covering 8-10k.

The full weekly schedule:

Day Morning Evening
 Monday Hill Running: 6:30pm

Coum

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Wednesday
Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday Saturday cycle 9.00am

 

Sunday  Sunday Swim: 6pm

Youghalarra pier

 


 Have a good week out there!

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