Jul
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!

 

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.

Logo

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.

Facebook link

Website link

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

 loughrea

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!!!

Dromineer series dates

 

 

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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