Oct
23
2016

Winter Training – week 4

Weekly training

At this stage we all should be well back into the swing of things…..all the main sessions are back up and running and apart from a few minor tweaks the timetable is fairly well set for the remaining weeks up until the Winter break……we are already almost half way through the planned sessions already so keep it up!!!

Membership

We are continuing to collect membership for the coming season so just complete a membership form (can be printed from the link below) and hand it in to a member of the committee at any of the club sessions.

For insurance reasons it is important that all members hand in a completed membership form.

Any issues or questions contact Paul at (086) 1950330.

Senior Triathlon / Cycling club form

Junior Triathlon / Cycling club form

Swimming

Hopefully everyone now has sorted where they are going with regards the various swimming options. A reminder that the Wednesday session is pay-as-you-go with a coach cost (€7) and is now at 9pm….if you are interested in getting some stroke advice for the upcoming season then this session is a must!!! The regular non-coached morning sessions continue as usual with 2-3 lanes available depending on numbers. Any questions then get on to any committee member.

Novice sessions

We are always on the lookout for new members and the majority of our sessions have a beginners component and so should have something for everyone. If you know anyone that is interested in training / competing with the club this year then either bring them along or get them to take a look at the site for more details.

If you are interested and want more details then why not take a look at the novice page on the site:

Novice page

Junior sessions

Our junior sessions are up and running and for more details on this then visit the junior page on our site, where there is information on available sessions and membership etc. If you are interested and want more details then why not take a look at the novice page on the site:

Junior page

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

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

 

  Tuesday 25th October  
     
Warm-up 1 x 100m f/c  
   4 x 50m  
  1 x 100m f/c  
    400m
     
Main-set 8 x 25m (10m u/w fly – sprint -10m easy) 200m
     
  12 x 50m (25m drill – 25m swim) 600m
     
  4 x 50m at 80%  (30-40 bbm) 200m
  4 x 25m at 90%   (10-15bbm) 100m
  100m f/c recovery 100m
     
  2 x 50m at 80%  (30-40 bbm) 100m
  4 x 25m (half sprint-half easy) 100m
     
  4 x 25m IM order 100m
     
    1500m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2100m

 

  Thurs 27th 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 kick  
  4 x 100m f/c  x2        (1600m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2850m


Running session: The Thursday sessions on the Dromin road will head back to the CBS for the first in the series of hill repeats.

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

 

  Thursday 27th October  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
   
  3 x 30 sec hill climb  
  400m recovery run              x3        3600m  
   
Novice 3 x 20 sec hill climb  
  400m recovery run                x3        3000m  
   
   
  4200m
   
Cool-down 800m easy 800m
   
TOTAL 8000m


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:

6-6.45pm: Juniors

6.30-7pm: Seniors

GAA complex

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 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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