Jan
24
2016

Weekly Training

Weekly training

Another week down and really impressive figures all round, including the weekend sessions!!

UPCOMING EVENT REMINDER: Milford 10k limerick 2016: University of Limerick 12pm

Novice run and bike sessions:

A really good turn-up at the run session on Thursday night where the session was a fartlek session. This session is a test in ability to control pace and tempo over a 20/30min continuous run and will be repeated again in a few weeks time.

The novice cycle took place over a 25k route and will continue for the next number of weeks moving slowly up to Olympic distance 40k. Again this session is designed with multiple turn around points and is much slower than the main cycle so is the best place for the beginner cyclist to hit the road. Again a reminder this  starts at 10:00am and will cover about 25k at 12-14mph.

Novice swimming:

Good attendances in our novice lane in all sessions. It is great to see such good numbers at these sessions and in a lot of cases great progress is being made by all swimmers.

However, we are beginning to reach saturation point for the numbers on the Wednesday evening sessions. This is great to see but the aim for swimmers should be to progress up through the lanes in order to give weaker and newer members the opportunity to avail of the limited training there is on offer. Also, once the long evenings return the Wednesday session will be switched to the run / duathlon / triathlon sessions so the goal should be to be at a level to attend the morning sessions or the open water lake swims that will start in late Spring!!

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 mid-distance swim set 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 26th January  
   
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 4 x 50m f/c drill repeat  
  200m f/c breathe 4th             x 3             (1200m)  
   
  4 x 50m b/c                                                     (200m)  
   
  1 x 100m medley  
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (350m) 1750m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2700m

 

 

Thursday 28th January  
   
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 2             (500m)  
   
  1 x 400m f/c  
  2 x 200m f/c  
  4 x 100m f/c                                            (1200m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                       (250m)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2900m

 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

 

With a weekend 10k run race in Limerick on the horizon, this session will be a repeat of the 4k fitness test we carried out before the winter break. Therefore, if you have a  Heart Rate monitor bring it as it can be used for this session.

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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