25
2016
Weekly Update + Training
Weekly update
The end of the season is nigh and this is always reflected in a tail off in sessions.On the racing front there is less to mention and on the training side we will now look to finish up the majority of the sessions. Hopefully for the last of our in-club events we will have a good turn out so to end the club season with a bang instead of a whimper!
Ironman Zurich 2016
Martin Farrell has become the latest member of the exclusive Ironman club after completing the distance in Zurich over the weekend. High temperatures on the day made the already challenging event even more arduous but he came through with flying colours none the less, finishing in 13:23. Well done Martin!
Nenagh Masters Swimming club
A masters club is in the process of being formed for the coming season and will focus on swimming and will run in conjunction with our own sesisions over the winter. Below is a letter from the committee regarding this new club.
The newly appointed Nenagh Masters Swimming Club Committee are delighted to announce that the first Masters Swimming Club will be established in Nenagh this September. The club welcomes both competitive and non-competitive swimmers over 18 years of age with the primary aims of encouraging adults to train regularly, improve their health and fitness, share our passion for swimming and have fun. In August, the committee will hold a meeting to update interested swimmers on the format of the club, training hours, cost, etc and to answer any general queries. If you are interested in joining or would like to find out more click the link below to fill out a quick survey and add yourself to our contact list.
UPCOMING EVENTS:
The next Club targetted event on the TI calendar is the Loughrea sprint triathlon which is on the Bank Holiday Sunday.
Sunday 31st July: Loughrea sprint
Weekly training
The sessions will begin to wind down from here on out so this will be the last week of the hill time trials and Triathlons on Wednesday. So if you are free why not come out to both these events and get a time down for the club record books!!!
Time trial series 3 – Hill climb
This week we will again make our way out to Dolla hill for the second hill time trial. There will be a group cycling out from Nenagh at 6:15 on Tuesday evening from Costello’s garage at the top of Silver street and will make our way to Dolla. The time-trial will start at 7pm for the Eagles nest and is around 7k to the school.
Dromineer Series 2016
The Dromineer series will come to an end this week with the last of the current triathlons. So if you have yet to post a time well why not come out on Wednesday and give the hills a go!!!
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 session this week. Tuesday morning is a high intensity short distance set while Thursday is a distance swim. Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.
| Tuesday 26th July | ||
| 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 (250m) | ||
| 4 x 100m f/c on 1:20 | ||
| 4 x 50m f/c on 40s | ||
| 1min rec x 3 (1800m) | ||
| 4 x 50m f/c recovery | ||
| 4 x 25m f/c sprint (250m) | ||
| 2300m | ||
| Cool-down | 200m f/c easy | 200m |
| TOTAL | 3250m |
| Thursday 28th July | ||
| 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) | ||
| 4 x 25m f/c sprint (100m) | 1350m | |
| Cool-down | 200m f/c easy | 200m |
| TOTAL | 2300m |
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 run session at 6:30pm will be the final one of the season on the track and will be a return to the pyramid set. After the bank holiday weekend we will give the hills a go out in the Silvermines. More details on this to follow.
| Monday 25th July | ||
| Warm-up | 15min easy | 3000m |
| Main-set | 1 x 50m build | |
| 1 x 50m drill x 4 (800m) | ||
| 4 x 400m / 60sec rec | ||
| 2 x 800m / 90 sec rec | ||
| 1 x 1200m / 120 sec rec | ||
| 2 x 800m / 90 sec rec | ||
| 4 x 400m / 60sec rec (7600m) | ||
| Novice | 3 x 400m / 60sec rec | |
| 1 x 800m / 90 sec rec | ||
| 1 x 1200m / 120 sec rec | ||
| 1 x 800m / 90 sec rec | ||
| 3 x 400m / 60sec rec (5200m) | ||
| 8400m | ||
| Cool-down | 800m easy | 800m |
| TOTAL | 12200m |
The full weekly schedule:
| Day | Morning | Evening |
| Monday | Run session: 6:30pm
Nenagh CBS. |
|
| Tuesday | Morning Swim – 6:30 – 7:30 – Pool
Lane 1: Novice lane |
Hill time trial: 7pm
Dolla. |
| Wednesday | Dromineer series: 7pm
Dromineer front car-park. |
|
| Thursday | Morning Swim – 6:30 – 7:30 – Pool
Lane 1: Novice lane |
Summer cycle: 6.30pm
Stereame |
| Friday | ||
| Saturday | Saturday cycle: 9am
Abbey Court hotel |
|
| Sunday | Loughrea Sprint Triathlon |
Open water swim: 6pm
Youghal quay |
Have a good week out there!!!!
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