Feb
20
2017

Winter Training – 7

Weekly training

This week sees the first Club weekend of the year and we hope that there is something in it for all club members!!!!!

 

Swimming sessions: 2 morning sessions this week.  Tuesday morning is a Distance set while Thursday is a triathlon specific drill set.

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

 

 

  Tuesday 21st February  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                        (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
   
  800m f/c breathe on 4th                         (800m)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                    (350m) 1650m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2600m

 


 

  Thursday 23rd February  
   
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 4 x 50m f/c drill (bilateral breathe)  
  4 x 50m 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 fartlek session. A shorter set that is novice friendly will run in tandem to the main set.

Meet at Nenagh College at 6.30pm.

 

  Thursday 23rd February  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  3min 10mile pace (35min run)  
  2min recovery                                x 7        (7000m)  
   
Novice 3min run  (25min run)  
  2min jog / walk                               x 5       (3500m)  
  7400m
   
Cool-down 800m easy 800m
   
TOTAL 11200m

 

 

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

Club weekend: 7pm

Core / Nutrition session

Saturday Club weekend: 9am

Swimming: stroke analysis

Junior Duathlon: Athy

Masters Gala: Ennis

Sunday  Winter Duathlon I:

12pm: Leisure centre


 Have a good week out there!

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