Mar
6
2017

Winter Training – 9

Weekly Update

The calm and storm after the storm…..weather has played havoc on the week and has continued after the postponement of the first duathlon. We will hope to get it up and running soon once the weather picks up!

 

Club Summer Triathlon Weekend 2017

We have a list together for Sligo so are in the process of arranging group registration and accommodation for this event. We will get back to you on this at a later date!!!! If anyone else is interested in joining us then get in touch asap!!!

Junior Club – Duathlon 2

We had the second duathlon of the year in preparation for the upcoming national Championships in Galway next weekend. Great times achieved by all so well done!!! Good luck to all Junior members heading to Galway this weekend, we know ye will all do brilliant!

Limerick Masters Swimming Gala

Well done to all Masters / Tri club members who took part in the Limerick Masters Gala at the weekend….bit of getting used to the longer 50m pool but a lot of PBs set so well done all who made the trip!!!

Weekly training

We will be putting on an alternative session on Monday evenings to cover the month until we start the Spring / Summer training schedule so we will keep you posted on that!!!!!

 

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

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

 

  Tuesday 7th March  
   
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 2              (500m)  
   
  1 x 400m f/c  
  2 x 200m f/c  
  4 x 100m f/c                                               (1200m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2900m

 

 


 

  Thursday 9th 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 4 x 50m f/c drill repeat  
  200m f/c breathe 4th             x 3              (1200m)  
   
  4 x 50m b/c                                                   (200m)  
   
  1 x 100m medley  
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1750m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2700m

 

 

Running session: The Thursday session on the Dromin road will be a 1k 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 9th March  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  1km x 10 increasing pace  
  90sec recovery between each               (10000m)  
   
Novice 1km x 6 increasing pace  
  90sec recovery between each  (6000m)  
  10400m
   
Cool-down 800m easy 800m
   
TOTAL 14200m

 

The full weekly schedule:

Day Morning Evening
 Monday TBC

 

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 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

Junior Duathlon Champs: 2pm

Clarinbridge, Galway

 



 Have a good week out there!

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