May
8
2016

Weekly update+training

Weekly update

Dry conditions for most of the sessions meant it was a more enjoyable week to train in. With a number of races coming in the next few weeks it is hoped that all the training over the last number of months will bear fruit with good times and places! If you have yet to register for a race or event why not take a look at the club calendar and put yourself down for one of the targeted events. The more club members going to races together the better!!!

 

Lahinch training weekend

Lahinch weekend

Final plans are being made on this training weekend, but there are still places available on this so if anyone is interested in coming down let Paul know asap. We will have a bigger update on this during the week so watch this space!!

Lough Derg Sprint

Lough derg sprint

Again a gentle reminder that our own Lough Derg Sprint is on in July. There are a lot of rival events on at the same time so we are hoping for a good showing from club members and to spread the word on this event, which has run very well over the last few years. So if you are thinking about doing it then no better thing to do than just to sign up!

 

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

 

  UPCOMING EVENTS: 

Screenshot_20160425-154447

Weekly training

The first club time trial league has come to an end and hopefully those who attended got something out of the sessions. We will be running a second time trial league later in the year so don’ worry if you missed out this time!!!! To change things up a little, and given that the lake is still pretty cold we are going to run a number of brick sessions on Tuesdays. After that it will be into the lake!!!!

Brick session

This Tuesday we will run a brick session at Nenagh CBS at 7pm. The brick session will be a timed run and bike effort with the aim of improving transition times and getting used to running off the bike. This session will run for a few weeks depending on member participation.

The first brick session layout:

Run (10min) – Bike (20min) – Run (10min) – Bike (20min) – Run (10 min)

You will obviously need a watch to time yourself and can make the session shorter to suit your time and fitness. This session is open to all members and all abilities so we hope to see ye there!

Run series

The fifth 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 short distance swim set while Thursday is a technique set.  Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

  Tuesday 10th May  
   
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 5 x 100m f/c  
  4 x 50m f/c  
  1 x 50m b/c easy                     x 3            (2250m)  
   
  4 x 25m f/c sprint                                      (100m) 2350m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m
   

 

  Thursday 12th May  
   
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 2 x 100m f/c drill 1  
  2 x 100m f/c drill 2                   x 3             (1200m)  
   
  4 x 50m f / c  
  2 x 50m b / c                                               (300m)  
   
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1850m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

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

 

Usual run session in Nenagh CBS at 6.30pm Monday. The session this week is a 1k repeat session.

 

  Monday 9th May  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  1km x 6 increasing pace  
  90sec recovery between each               (6000m)  
   
Novice 1km x 4 increasing pace  
  90sec recovery between each  (4000m)  
  6800m
   
Cool-down 800m easy 800m
   
TOTAL 10600m

 

The full weekly schedule:

Day Morning Evening
 Monday Run session: 6:30pm

Lisbunny Ind Est.

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

Lane 1: Novice lane

 Brick session: 7pm

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 Lahinch training weekend

Sunday           Lahinch training weekend

 

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