Mar
13
2017

Winter training – 10

Weekly Update

A later than usual update this week but a number of training switches are on the horizon so we are just in the process of finalising for the coming weeks…..we will keep you updated!!

North Tipp Sprint 2017

Our own National series club race takes place in April and entries are almost full, so if any club members are interested in taking part then get your entries in as soon as possible!! All we ask is that if you are racing that you try and find a substitute that can marshal in your place!!!

Club Summer Triathlon Weekend 2017

We are putting in our competitor list this week and will come back with details on accommodation at a later stage!

If anyone is interested in coming and is unable to cover the Olympic distance we have a few who are interested in teaming up to do a relay….so if you wish to join us as part of a team well then let us know!

Lahinch Training Weekend

Following the success of last years training weekend in Lahinch we plan on making the trip again. We are still to confirm details but presently we are planning to make our way down the weekend of May 20-21, so keep it free!!!!!!

 

Junior Club – National Duathlon Championships

Well done to all our Junior members who made their way up to Galway last weekend for the National Championships. Great times achieved by all so well done!!!

 

Weekly training

A short training week coming as we are putting a couple of changes into the schedule for March and will have more details on this in a later posting!!

 

Swimming sessions: 2 morning sessions this week.  Tuesday morning is a short interval set while Thursday is a high intensity interval set.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

 

  Thursday 16th March  
   
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)  
   
  3 x 100m f/c on 1:20  
  2 x 50m f/c on 40s  
  1min rec                                    x 3            (1200m)  
   
  1 x 50m f/c kick  
  1 x 50m  b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery                x 2          (400m) 1850m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 


Running session: The Thursday session on the Dromin road will be a fartlek interval session. A shorter set that is novice friendly will run in tandem to the main set.

Meet at Nenagh College at 6.30pm.

 

Thursday 16th March

 

  Thursday 16th March  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  3min 10mile pace (40min run)  
  2min recovery                                x 8        (8000m)  
   
Novice 3min run  (30min run)  
  2min jog / walk                               x 6       (4000m)  
  8400m
   
Cool-down 800m easy 800m
   
TOTAL 12200m

 

The full weekly schedule:

Day Morning Evening
 Monday TBC

 

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

TBC
Wednesday Wed swim: 9:00pm

Leisure Centre

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Run intervals: 6:30pm

Dromin Road.

Novice set included

Friday Fri swim: 6:30am

Leisure Centre

Saturday Saturday cycle: 9am

Abbey Court hotel

Sunday  Sunday cycle:   TBC

 

 


 Have a good week out there!

 

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