May
2
2016

Weekly update + Training

Weekly update

Another active week is over and was topped off by the Great Limerick run. The events from this week on will be coming thick and fast so hopefully there will be something to offer to all members!

Great Limerick Run

A good showing from club members at the various distances in Limerick on Sunday. Well done to all!!

 

Lahinch training weeked

Lahinch weekend

The training weekend in Lahinch is two weeks away and we have a provisional list of those taking part. We are looking to confirm accommodation this week so if you are attending can you let Paul know by text or email.

The plan is to cycle down on Saturday morning and there are 3 options of various lengths (Nenagh-Lahinch; Nenagh-Ennis; Ennis-Lahinch). There will be a run and sea swim in Lahinch and then the return cycle the following day. If you can let Paul know which of the 3 cycle lengths you intend to do so that travel arrangements can be arranged.

Also, a few members have expressed interest in attending the swim and run sessions in Lahinch. Again in order to arrange sessions if you could let Paul know if you intend to do either of the Lahinch sessions that would be great.

 

 

Lough Derg Sprint

Lough derg sprint

Our second race of the year is taking place in July and registration is open. The lake swim is ideal for anyone getting used to open water swimming and we promise the weather will be good!!!

So if you have not yet registered then get going before its all full!!!!!

https://registration.mylaps.com/loughdergsprint/

Club gear

Martin Farrell is currently taking orders for the Tri Club jackets and tops. Price is 50 euro with 10% discount going to registered club members, so if you not yet ordered one let Martin know!

 

Jacket

 UPCOMING EVENTS: 

Screenshot_20160425-154447

Wednesday May 4th: Brendan Kinane 5k: Dundrum

https://www.facebook.com/events/838303089632207/

 

Saturday May 7th: Darkness into Light 5k

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Weekly training

The summer schedule is now in full swing and there are a number of sessions to keep ye going!!

TT

Time trial league

The final time trial in the league takes place on Tuesday at 6.30pm. Again, if anyone is taking an easy week and is free to lend a hand with the marshaling side then let Paul know.

Run series

Run series

The fourth of our run series events will take place again on Wednesday at Nenagh College. Again an optional warm-up from 6.30pm, with the main run at 7pm. Usual donation and spot-prize on the night.

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 long distance swim 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.

 

  Tuesday 3rd May  
   
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)  
   
  1400m f/c breathe on 4th                         (1400m)  
   
   
  4 x 25m f/c sprint                                    (100m) 2000m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2950m

 

  Thursday 5th May  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 100m f/c kick (f)  
  3 x 200m f/c power  
  2 x 100m f/c power            x 2                  (2000m)  
   
  4 x 25m f/c sprint                                       (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

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

No formal running session this week but a group are intending to head up at 6.30pm in Nenagh CBS.

 

The full weekly schedule:

Day Morning Evening
 Monday
Tuesday Morning Swim – 6:30 – 7:30 – Pool

Lane 1: Novice lane

 Club TT: 6:30pm

Lisbunny Ind Est.

Wednesday Run series: 6:30pm

Nenagh College.

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

Lane 1: Novice lane

Summer league cycle: 7pm Gooig, Limerick road.
Friday
Saturday Saturday cycle:
9am Abbey court

Sunday   

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