Mar
26
2017

Winter Training – 12

Weekly Update

The clocks are finally back in summer mode so with the longer evenings we will soon be switching to Spring training mode. Another 2 weeks of the current schedule as it is and then we will see some major overhauls with the start of the time trial league, run series and Thursday Summer league cycle…more than enough to keep all members occupied!

Club Training Weekend 2

This weekend saw our second club weekend…..small in number would be the general take and the results of the duathlon are already up…..that is it now until the Lahinch training weekend at the end of May and more on this in an upcoming report.

Weekly training

A number of changes will continue for the next 2 weeks, where we will then switch to the Spring training schedule, starting with our annual club week in the run up to the North Tipp Sprint.

 

Monday night running session

The long steady run will continue for the next 2 weeks and will build on the 10k from last week. This week will be a 12k run and as ever there will be a number of turn off points for those not wishing to do the full 12k.

Meet at Nenagh College at 7pm

Swimming sessions: 2 morning sessions this week.  Tuesday morning is a Masters set variation while Thursday is a triathlon-specific set.

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

 

Thursday 30th 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 2 x 100m f/c drill (head-up breathe)  
  2 x 100m f/c (race start)            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: The Thursday session on the Dromin road will be a 400m repeat session with a shorter novice set on offer.

Meet at Nenagh College at 6.30pm.

 

 

  Thursday 30th March
 
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  12 x 400m (30min interval)  
  1min recovery between each               (4800m)  
   
Novice 8 x 400m (25min interval)  
  1min recovery between each                 (3200m)  
  5600m
   
Cool-down 800m easy 800m
   
TOTAL 9400m

 

 

The full weekly schedule:

Day Morning Evening
 Monday Monday run: 7:00pm

Nenagh College

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

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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