Oct
2
2016

Winter training – week 1

Weekly training

After over a month off we are finally back up and running and not before time I hear you say. We hope that all members are refreshed and ready to go for the start of our new club Winter training schedule.

We have the majority of the olde reliable sessions on offer so hope to see a good crowd for the first week back!!!

Swimming sessions: 2 morning sessions this week. Tuesday morning is a Master swim variation set while Thursday is a return of the popular high intensity short interval set. Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

  Tuesday 4th October
 
Warm-up 75m f/c – 25m b/stroke
  25m b/s  – 25m streamline kick         x 4
 
  600m
   
Main-set 6 x 25m sprint  
  (1-3 first 10m hard / 4-6 last 10m hard)  
   
  4 x 25m drill  
  50m f/c 80% effort (30-40 bbm)  
  2 x 25m f/c 90% effort (10-15bbm)  
  50m f/c recovery  
   
  (scull, u/w rec, single arm, fingertrail)  
                                                        x 4 (1000m)  
   
  4 x 50m kick  
  4 x 50m b/stroke  
  4 x 25m sprint                                    ( 500m) 1500m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2300m

 

 

  Thursday 6th October
 
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 100m  f/c on 1:20  
  3 x 50m f/c on 40s               x 4       (1000m)  
   
  1 x 50m f/c kick  
  1 x 50m b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery                        x2        (200m)  
  1450m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2400m

 

Running session: The Thursday sessions return to the Dromin road and we will again start back at the basic sessions and work our way upwards. These sessions will start fairly easy and steadily work up on distance over the course of the 10 weeks so no better way to keep up than to commit to the sessions from the start!!!

 

  Thursday 6th October  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
   
  3min 10mile pace  
  2min recovery                       x4        4000m  
   
Novice 2min 10mile pace  
  2min recovery                x4                     3000m  
   
   
  4600m
   
Cool-down 800m easy 800m
   
TOTAL 8500m

 

 

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: 6.00pm

GAA complex

Wednesday Masters swim: 8.00pm

Leisure Centre

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Run intervals: 6.30pm

Dromin Road

Friday Masters swim: 6.30am

Leisure Centre

Saturday Saturday cycle: 9am

Abbey court hotel

Sunday  Sunday cycle: 8am

Tescos Nenagh

 

Have a good week out there!!!!

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