Nov
7
2016

Winter Training – Week 6

Weekly training

The week around the bank holiday is usually a quiet one so this week sessions should be back to full steam. Only a few weeks left until the Winter break so keep up the good work! We will be having a number of club events towards the end of the month and start of December but more on this in a later bulletin.

As we have always said…the club sessions can only run with the commitment of club members to support and attend….and it goes without saying, if you know anyone that is interested in joining the club bring them along to any of the club sessions.

 

Membership

To date we have only received a handful of membership forms for the coming year. We will be collecting membership this week again and all you need to do is 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

Cycling / Running

Again this week there will be the option of a 3k/5k run following the turbo session on Tuesday and for those runners who wish to join us we will be leaving the GAA complex at 8pm.

On Saturday we will be having the second of our novice cycles and this again will leave from the Abbey court at 2.30pm. There will be the option of 10k / 15k /20k versions and more on this later in the week. Suffice to say that if you know anyone interested to let them know.

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

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

Tuesday 8th November – TBC

 

  Thursday 10th November  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c easy-breathe on 4th stroke  
  1 x 50m b/c easy-stroke      x2        (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2              (500m)  
   
  600m f/c-breathe on 4th                  (600m)  
   
  5 x 50m f/c kick 1,3,5 on side  
  4 x 25m f/c sprint                             (350m)  
   
  1450m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2400m


 

Running session: The Thursday sessions on the Dromin road will be a 400m session.

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

 

  Thursday 10th November  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
   
  12 x 400m (30min run)  
  1min recovery between each          4800m  
   
Novice 8 x 400m (30min run)  
  1min recovery between each                 3200m  
   
   
  5400m
   
Cool-down 800m easy 800m
   
TOTAL 9000m


 

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

6.30-8pm: 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 Masters swim: 6.30am

Leisure Centre

Saturday Saturday cycle: 9am

Abbey court hotel

Novice cycle: 2.30pm

Abbey court hotel

Sunday  Sunday cycle: 8am

Tescos Nenagh

 

Have a good week out there!!!!

 

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