Apr
2
2017

Winter Training – 13

Weekly Update

This is the final week of the Winter schedule on the triathlon side and from next week it is a whole new ball game!!!! A lot of new sessions and the start of the time-trial series and Run series awaits along with the ever hectic summer cycling league. We will also be announcing our final club weekend to Lahinch later in the week so keep an eye for updates!!!

Club Week

Next week is the lead-up to the North Tipp sprint and as ever we have our club week which sees the introduction of our Spring training schedule. We will have a separate post on this later in the week giving the details so keep an eye out!!

Weekly training

This is the last of our Winter training weeks and from next week we will be into Spring training so get the last few Winter sessions in while ya can!!!!!

 

Monday night running session

This is the last of the long steady runs and will cover 14k in a town circuit with multiple turn off points. The pace will be kept at 5min per kilometre and will be the last in the current series!!!

Meet at Nenagh College at 7pm

Swimming sessions: 2 morning sessions this week.  Tuesday morning is a short distance set while Thursday is a middle distance set. .

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

 

 

  Tuesday 4th April  
     
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
     
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2              (500m)  
     
  4 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3            (1800m)  
     
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m) 2550m
     
     
     
Cool-down 200m f/c easy 200m
     
TOTAL   3250m

 

  Thursday 6th April  
     
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                     x 1            (250m)  
     
  1 x 400m f/c  
  2 x 200m f/c                            x 2              (1600m)  
     
     
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m)  
     
    2100m
     
Cool-down 200m f/c easy 200m
     
TOTAL   3050m

 

Running session: The last Thursday session in the series on the Dromin road will be a hill repeat session with a shorter novice set on offer.

Meet at Nenagh College at 6.30pm.

 

  Thursday 6th April
 
     
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 Monday run: 7:00pm

Nenagh College

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Wednesday Wed swim: 8:00pm

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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