Aug
7
2016

Weekly Update + Training

Weekly update

Olympic fever has taken over and with all the swimming, cycling and other events taking place it is hard to keep track of it all….on the triathlon side the end of the season is near so from here on out it will be a case of shorter and shorter reports!!! Well done to everyone racing at the weekend especially with the high winds which made conditions testing. In Sligo we had Darren with the customary super series win!!, and just down the road in Mayo Derek Gilmartin completed another half Ironman. On these ones we definitely feel a race report on the cards….yet another hint.

And to anyone else who was representing the club over the weekend, well done and again more than welcome to throw in a report…there is more than likely a few snakes out there but at this point I dont think any will be caught!!!!

 

Weekly training

This week sees another new session to enter the frame, where on Monday we will head to the hills for a few hill runs prior to wrapping up the season. The usual morning swim sessions continue and there will be the a number of cycling sessions in conjunction with the CC.

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 short interval set while Thursday is a power set. Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

  Thursday 9th August  
   
Warm-up 200m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  200m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 2 x 200m f/c  
  4 x 100m f/c  
  4 x 50m f/c  
  1 x 50m b/c easy                     x 2           (2100m)  
   
  4 x 25m f/c sprint                                      (100m) 2200m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2900m
   

 

 

 

  Thursday 11th August  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 1 x 100m f/c kick (f)  
  4 x 200m f/c power  
                                               x 2                  (1800m)  
   
  4 x 25m f/c sprint                                       (100m) 1900m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2850m

 

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 Monday session will be taking part up the hills so we plan to meet at the forest past at the top of “Step” for a few sessions. The run options are for 5k and 8k and will start at 6.30pm.

The full weekly schedule:

Day Morning Evening
 Monday Hill session: 6:30pm

“Step lookout”

Tuesday Morning Swim – 6:30 – 7:30 – Pool

Lane 1: Novice lane

Summer cycle: 6.30pm

Stereame

Wednesday
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 
 Open water swim: 6pm

Youghal quay

Have a good week out there!!!!

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