Jan
18
2016

Weekly Training

Weekly training:

 Again, a really good showing at all our training sessions although the weather was back to the same tricks again so fingers crossed for the coming week!!!

Novice run and bike sessions:

A really good turn-up at the run session on Thursday night where the session was back to the original 1k repeat set.

The novice cycle did not take place due to the cold weather conditions but fingers crossed for this weekend. Again a reminded that the time for this has been brought back to start at 10:00am and will cover about 25k at 12-14mph.

Novice swimming:

Good attendances in our novice lane where we managed to get in about 1-1.5k over the session. The distance is these sessions will increase as time goes on so best to join in now and that will make the progress all the easier!!! If we continue to get enough numbers for this lane we will put the sets up on the site the week before as we do with the main set.

 

Again, these sessions are for those that are not at a level to take part in the main swim cycle or run and are open to all members and non-members. So if you know someone who may be interested then spread the word!!!

Swimming sessions: As previously mentioned all training sessions will also now be included in the training session tab on the site so can be monitored for progress. Swimming training tab

2 morning sessions this week. Tuesday morning is a continuous distance swim set while Thursday is a swimming power session.

  Tuesday 19th January  
   
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)  
   
  750m f/c breathe on 4th                         (750m)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                     (350m) 1600m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2550m

 


  Thursday 21st January  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 100m f/c kick (f)  
  5 x 100m f/c power           x 2                 (1800m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                         (300m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

 Running session: As previously mentioned all training sessions will also now be included in the training session tab on the site so can be monitored for progress. Running training tab

 

1 session this week, a fartlek set for both the main and novice session.

 

  Thursday 21st January  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  3min 10mile pace (30min run)  
  2min recovery                                 x 6       (6000m)  
   
Novice 3min run (20min run)  
  2min jog / walk                               x 4       (3000m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

 

The full weekly schedule:

 

Day Morning Evening
 Monday  Circuit training: 7 to 8pm in running complex
Tuesday Morning Swim – 6:30 – 7:30 – PoolLane 1: Novice lane Cycling: Turbo training in running complex from 7:30 – 8:30pmJunior CC  Turbo from 6 to 7 in complex
Wednesday Swim: 8:00pm in Nenagh Leisure Centre – suitable for beginners.
Thursday Morning Swim – 6:30 – 7:30 – PoolLane 1: Novice lane Running: interval based run set starts at 6:30pm at the Tech (Nenagh College). Novice Run: 6:30pm at the Tech (Nenagh College)
Friday
Saturday Main Club Cycle – 9am – Abbey Court Hotel.Novice Cycle: 10am – Abbey Court Junior CC training – every 2nd Saturday 2.30

Sunday              Ras training group cycle (advanced cyclists) – 8am Tescos

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