Feb
26
2017

Winter Training – 8

Weekly Update

A busy club week to end the month and as is usual for any club weekend the weather played it part with heavy winds on Sunday morning making it impossible to get out on the bikes. However, apart from that there was plenty to keep everyone going for both Junior and Senior members!!

Club Weekend I

The first club weekend of the year is done and dusted. Spread over 3 days to allow for members to attend the first Masters Gala in Ennis, Friday saw our usual alternate sessions included a core stability / sport Yoga session that tested the ligaments of every member! This was followed up by a brilliant fact filled and informative session on diet and Sports nutrition, with a major focus on race preparation, race day fuelling, supplements and recommendations on macronutrient intake. Thanks to our contributors Chole and Amy, and given the level of response we will definitely look at further sessions over the coming season.

Core

On Saturday a number of club members took the opportunity to get a session on stroke analysis with some real-time evidence and specific stroke drill sessions given to help improve stroke efficiency and mechanics.

On Saturday our Juniors were in Athy for the first Duathlon of the year, while a number of our senior members made their way to Ennis for the first Masters gala.

Masters

Well done to all club members who went to these events and hopefully we can continue to build on the numbers attending both our Junior events and with the Masters swimming club!

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As already mentioned, yet again our Sunday duathlon was a wash-out so had to be postponed….some day we will get the luck and manage to complete all weekend sessions!!! Thanks to all who made the effort to attend the sessions and we will hope to organise a repeat weekend at the end of March so will keep you posted!

 

Club Summer Triathlon Weekend 2017

This year with the reduced entry to Kilkee the club have decided to branch a little bit further afield for the annual club triathlon event.

This year we will be hoping to take the club to Sligo on Saturday July 8th for the Hazelwood Olympic distance triathlon.

We have a number of members on the list for the event and hope to arrange entries and accommodation for the event this week so if anyone has not got in touch regarding attending can you let us know in the next day or two so we can make plans!!!!

 

Weekly training

This week sees the finish of the Masters Yoga session and the UL Masters gala just down the road in Limerick. Good luck to all club members taking part!!!

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

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

 

  Thursday 2nd March  
   
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

 

 

Running session: The Thursday session on the Dromin road will be a short 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 2nd March  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  10 x 600m  (30min interval)  
  1min recovery between each               (6000m)  
   
Novice 10 x 400m  (30min interval)  
  1min recovery between each    (3200m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

 

 

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

Swim Gala: UL
Saturday Saturday cycle: 9am

Abbey Court hotel

Junior training: 1pm

Five Alley, Limerick Road

Swim Gala: UL

Sunday  Sunday cycle:

TBC


 Have a good week out there!

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