Feb
11
2017

Winter training – 6

Back by popular demand……….

 

Weekly training

 

Swimming sessions: 2 morning sessions this week.  Tuesday morning is a Masters set variation while Thursday is a power swim set.

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

 

  Thursday 16th February  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 100m f/c kick (f)  
  6 x 100m f/c power           x 2                  (2000m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                       (300m) 2300m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

Running session: The Thursday session on the Dromin road will be hill session….meet at Nenagh College at 6.30pm.

A shorter set that is novice friendly will run in tandem to the main set.

 

  Thursday 16th February  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  4 x 30sec hill climb  
  400m recovery                              x 3      (3600m)  
   
Novice 4 x 20sec hill climb  
  200m recovery              x 3      (2000m)  
  4000m
   
Cool-down 800m easy 800m
   
TOTAL 7800m

The full weekly schedule:

Day Morning Evening
 Monday Circuits: 7:00pm

GAA complex

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Turbo training:

6:00-7pm: Juniors

6:00-8pm: Seniors

GAA complex (run 8pm)

Wednesday Wed Yoga: 8:00pm

Leisure Centre

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

Junior Duathlon: 1pm

Five Alley (Limerick rd)

Sunday  Sunday cycle: 8am Tescos Nenagh


 Have a good week out there!

 

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