Mar
20
2016

Weekly update and training

Weekly update

A more quiet week with the break in some sessions due to St. Patricks day festivities. The coming week is back to the full series of sessions and is the last week of the official winter season, so with the longer evenings and racing season fast approaching we will be changing things up a little. More of this later in the week!!!!

Club training weekend 2:

Next weekend sees the second of our club weekends and we have posted the timetable of events for this. We hope that a lot of members will take up the chance to undertake these sessions and make this event as successful as the initial training weekend. Hopefully the weather might do a favour and continue as it has been for the last few weeks!!! Any issues etc. as always let a committee member know, message on the Viber group or email (info@nenaghtriathlonclub.com).

Club week:

The lead up to the North Tipp sprint is currently being put together and we have a variety of activities planned. A formal timetable of events will be completed during the week and we will have it on the site next week. We will have something to offer all levels of fitness so hope to have a good turn out at all planned events!! Any questions etc can be emailed to info@nenaghtriathlonclub.com

Lahinch training weekend:

Lahinch weekend

We have provisionally booked accommodation for 15 members who have said they will be undertaking the training weekend. If anyone else has an interest in any of the sessions then let us know!! To let us know you can just tell us directly, use the Viber group or email (info@nenaghtriathlonclub.com).

Try a tri:

The club would like to congratulate the Lions club on the marvellous float they put together for the Nenagh St. Patricks day Parade. It was certainly one of the  most eye catching floats on display and even managed to make the national newspapers!! The try a tri event is going to be one of the highlights of the coming season so we would ask all members to support this local event and to spread the word to anyone who would have an interest in taking part. Events such as this are fundamental to the development of the club and we appreciate all the effort that is being made by the Nenagh Lions club in this regard.

So go out and spread the word for June 11th!!!!!

ParadeEndaNenagh.jpg-large.jpg

 http://www.independent.ie/entertainment/festivals/st-patricks-day/is-this-the-best-st-patricks-day-float-of-2016-34549987.html

Weekly training

We are in the final week of the winter training schedule so we will give more information on the changes that will occur to the training schedule during the training weekend.

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 stroke session while Thursday is a distance set. Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k

 

  Tuesday 22nd March  
   
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

 

  Thursday 24th March  
   
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)  
   
  1200m f/c breathe on 4th                       (1200m)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                    (350m) 2050m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3000m

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 running session this week will be a return to the hill session in the CBS. Meeting at Nenagh College at 6.30pm (and no Keith there is no changing the set!!)

 

  Thursday 24th March  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  5 x 30sec hill climb  
  400m recovery                              x 4     (5000m)  
   
Novice 4 x 20sec hill climb  
  200m recovery             x 4     (2000m)  
  5400m
   
Cool-down 800m easy 800m
   
TOTAL 9200m

 

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 Club training weekend 2

Sunday              Club training weekend 2

 

Leave a comment