Aug
22
2016

Weekly Update + Training

Weekly update

The last week of official training before we let ye off the hook for a well earned rest. A few activities to keep ye going over the week with the weekend bringing the second Try a tri and the end of year swim and cycles.

 

Worlds End Triathlon Castleconnell

A number of club members made the short trip to Castleconnell for this popular local triathlon. Well done to Paul Scully, Ken Hassett, Ramon Rodriguez, Tom Gallahue, Sheila Gregan, John Ryan and Greg Starr.

For most that is the season done and dusted from a racing point of view but there are still a few races left so good luck to anyone doing any of the remaining events!

 

End of Year Swim / Club AGM

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This Saturday sees the annual End of Year swim. The swim as usual is from Youghalarra pier to Garrykennedy pier and there are 2 distance options available at 2.5k and 3.1k. The swim will start at 5:30pm.

Following the swim we will have the usual AGM / excuse to have a few well earned beverages in Garrykennedy from 7pm and the will aim to have the AGM at around 9pm. We will keep the AGM part short and sweet but as a club its important to reflect on the previous season and to look to the upcoming one in order to help develop and improve the club. So, if you have any suggestions or ideas for the coming season then by all means use this forum to express them.

Also, there is the small matter of forming a new committee for the following year. The club would only be delighted for some new faces to take up the mantle on the committee so we hope that on the day there will be plenty of interest to help with the running of the club.

Try a tri 2

The second “try a tri” takes place this Saturday morning 27th August starting at 9am in the Leisure Centre.

We will not be in a position to take entries on the day and places are limited so if you know anyone who still wishes to take part then let a member of the committee know.

Also, if you are not taking part in the end of Year cycle we are looking for a few people to marshal on the course and to come down and cheer on this novice group of triathletes. If you are free to marshal on the day again let a member of the committee know.

 

UPCOMING EVENT:

KilmoreTriathlonClubFlyer2016sml

Weekly training

The last formal training week before we take an off season rest and there are a number of sessions still on the timetable.

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 high intensity set while Thursday is the last long distance repeat set. Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

 

  Tuesday 23rd August  
   
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 25th August  
   
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)  
   
  400m f/c breathe on 4th         x2                (800m)  
   
   
  4 x 25m f/c sprint                                    (100m) 1400m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2350m

 

 

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 again. The destination will be decided on Viber so keep an eye on this for updates.

The full weekly schedule:

Day Morning Evening
 Monday Hill session: 6:30pm

 

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 Try a tri: 9am

Nenagh Leisure Centre

End of year cycle:

End of year swim: 

CLUB AGM

Sunday 
 

Have a good week out there!!!!

 

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