Jun
3
2018

Summer Training – Week 9

A big week of training and racing and for once the weather played ball! The Dromineer series got off to a bang on Wednesday and this week racing was in Athy and Kilrush so well done to all club members who attended these events!

 

** Upcoming club events **

It is a big couple of weeks for the club as it is every June.

Firstly, this coming Saturday June 9th we have the third running of the Lions club/Nenagh TC try a tri and try a sprint. This local event will see over a 100 people take part in a various triathlon events and give an introduction to the world of triathlon.

Next up on June 16th we have the latest offer of our own Lough Derg sprint / try a tri, out in Dromineer.

These events are designed to highlight the sport at a local level and also to help fund club activities over the coming season and so are important for club development.

We are looking for people who are free either of these weekends to help out. The lions club are helping with the marshaling on June 9th but we need support from the club to help with the more technical areas such as the pool, transition area, and main Dublin road crossing and finish. 

So if you are free to help out next Saturday for a couple of hours in the morning then that would be really appreciated. You can let us know on the Viber group.

For the Lough derg we will be putting together a marshal list together later in the week!

This will be the last time that Paul will be bugging anyone to help with an event so rest assured after this ye will be free ūüôā !!!!

Rolling over Tuesday

Following the success of the rolling over sessions it has been decided we will continue to offer this on a Tuesday as a preparatory session for the upcoming club trip to Galway, so if you are free on Tuesday at 7pm and wish to join us on this session then get out the bike!

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a long interval set, while Thursday will be a triathlon specific drill set.

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

 

 

  Tuesday 5th June  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 400m f/c  
  1 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 7th June  
   
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  (200m)  
  1 x 50m b/c                                   x 3  
  750m
   
Main-set 2 x 100m f/c drill 1  
  2 x 100m f/c drill 2                   x 3             (1200m)  
   
  4 x 50m f / c  
  2 x 50m b / c                                               (300m)  
   
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1850m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

 

 

Running sessions: We are on a break from the track this week but will be back next Monday for the final 3 sessions of this years track session block! On Wednesday here will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

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
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  Try a tri: 10am

Nenagh Leisure Centre

Sunday  Open water swim: 6pm

Youghalarra quay

 


 Have a good week out there!

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