May
20
2018

Summer Training – Week 7

Another week down and we are now up to full speed on training sessions for this training block so if you are free to support any of the ongoing sessions then why not come out this week! We will also continue our Couch to tri sessions and will have a further Dromineer warm-up session before the timed sessions for this year get underway!

Couch to try a tri

Another 2 weeks to go in this introductory course so if you know anyone interested then send them along!

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!

Rolling over Tuesday

We had a bit more success with the rolling over session this week and will give the session another run this coming Tuesday at 7pm from the leisure centre.

** New session ** – Dromineer series

One week down and we had a number of brave swimmers who survived the sprint distance swim so we will try and get more into the water for this coming week prior to the timed events starting at the end of the month!

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

Thomond Swim / Open water sessions

The Thomond swim takes place in Limerick city on June 23rd at 3:15 and is now open for entries. In order to take part you need either a Swim Ireland or combined TI/Swim Ireland licence. The distance has not been posted but has previously been 1800m so we presume that it is the same distance this year. A link below is given for the entry site for anyone interested!
https://sirius.eventmaster.ie/event/MmlsbdiBz
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.
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 – Second Order

We are putting in a second order for gear this week so if you want to get any then get in contact with Mary ASAP.

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a distance swim, while Thursday will be a power set.

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

  Tuesday 22nd May  
   
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)  
   
  1400m f/c breathe on 4th                         (1400m)  
   
   
  4 x 25m f/c sprint                                    (100m) 2000m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2950m

 

 

 

  Thursday 24th May  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 100m f/c kick (f)  
  3 x 200m f/c power  
  2 x 100m f/c power            x 2                  (2000m)  
   
  4 x 25m f/c sprint                                       (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

Running sessions: We are on the track on Monday and this time we will be running the first of the infamous pyramid sessions! On Wednesday there will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

  Monday 21st May  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  4 x 400m / 60sec rec  
  2 x 800m / 90 sec rec  
  1 x 1200m / 120 sec rec  
  2 x 800m / 90 sec rec  
  4 x 400m / 60sec rec                            (7600m)  
   
Novice 3 x 400m / 60sec rec  
  1 x 800m / 90 sec rec  
  1 x 1200m / 120 sec rec  
  1 x 800m / 90 sec rec  
  3 x 400m / 60sec rec                            (5200m)  
   
  8400m
   
Cool-down 800m easy 800m
   
TOTAL 12200m

 

 

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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