Feb
21
2016

Weekly Training

Weekly update

 

A week with a different slant but the same weather conditions!!! At this stage we would not know what to do if it was dry at the weekend!!!! This has not managed to dampen spirits and really good attendances at all sessions, including our inaugural club training weekend so again thanks to all members for making the effort to attend and make the sessions a success.

We are back to our usual weeks training this week and the weekends will revert back to usual format for the next few weeks.

Club yearly calendar:

Upcoming plans have been put up for the year and so if you are interested in any of the upcoming training weekends, club races and events that we are targeted then take a look at the calendar using the tag at the top of the page. Any further suggestions etc. can be given to any member of the committee.

Weekly training

 

A reminder that all sessions are aimed for all levels with novice components in each of the individual training sessions so feel free to come along!!!! Also, if you know anyone who would be interested in attending the sessions then bring them along….the more the merrier this time of the year!!!!

Swimming sessions: 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 middle distance interval set while Thursday is a technique / drill session.  Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k

 

  Tuesday 23rd February  
   
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

 

 

  Thursday 25th February  
   
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

 

Running session: 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

 

The session this week is a short interval repeat session of 600m/400m.

 

  Thursday 25th February  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  10 x 600m (30min interval)  
  1min recovery between each               (6000m)  
   
Novice 10 x 400m   (30min interval)  
  1min recovery between each   (3200m)  
  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 7:15 – 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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