May
27
2018

Summer Training – Week 8

 

It is back…..all the sessions up until now have been preparation for the infamous Dromineer series and it starts back with a bang this week. We are also in the final week of our our Couch to tri sessions so if you are free for any of these sessions then get off the couch and join us!!!!

Try a tri / Lough Derg Sprint – **Help needed please!**

We have 2 club events coming up over the next months. On Saturday June 9th we have the 3rd running of the pool try a tri / sprint in association with the Lions club. The following Saturday 16th we have the 2018 Lough Derg sprint out in Dromineer.

Both these events help to promote the sport and club but could not go ahead without the help of club members on the day. So if you free on either or both mornings for a couple of hours to help out then that would be really appreciated.

Just let a member of the committee know or put a message on the Viber group and we can add you to the volunteer list!!

 

 

 Dromineer Series 

We are officially back out in Dromineer this week for the start of the 2018 version of our Triathlon / Aquathon series. Over the next 2 months we will run a triathlon / aquathon but feel free to come out and make your own version and we will be on hand to offer advice and to collect times.

As always there will be a cuppa on offer afterwards.

And as ever if you are free and not taking part any week and would be able to help out with collecting times then that would be really appreciated. We would prefer not to be relying on the usual heads for this!!!

Couch to try a tri

The final week to get a bit of training in the individual disciplines 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 almost 20 on bikes for the latest offering on the rolling over session and bit by bit we are getting into the swing of this session. Again we will be out for another run this coming Tuesday at 7pm from the leisure centre.

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a short interval 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 29th 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 5 x 100m f/c  
  4 x 50m f/c  
  1 x 50m b/c easy                     x 3            (2250m)  
   
  4 x 25m f/c sprint                                      (100m) 2350m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m
   


 

 

  Thursday 31st 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: We are on the track on Monday and this time we will be back to the 400m repeat sessions and this time with a hill twist. On Wednesday here will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

 

 

  Monday 28th May  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  12 x 400m (25min interval) 2nd Up-hill  
  1min recovery between each               (4800m)  
   
Novice 8 x 400m (20min interval)2nd Up-hill  
  1min recovery between each                 (3200m)  
  4800m
   
Cool-down 800m easy 800m
   
TOTAL 8600m
   

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 on the 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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