Autumn Training – Week 3

That is the club racing weekend over for yet another year, on what was a very busy and successful weekend for the club. Well done to all club members who made the trip to Galway for the Olympic and Sprint distance events, where for the first time in weeks the rain made its return with a bang!!! Also, at the weekend we had Darren Dunne again flying the club flag, winning the latest in the Super series events in Longford, while Eoin Woolley was undertaking the small matter of IronMan Bolton! Well done to all!

** New session – Hill running **

Due to popular demand we are going to have one more track session this evening at 7pm but from next week onwards we will be taking to the hills of North Tipperary for our hill running sessions, as the lads get preparations underway for Dublin City marathon 2018.
We will have more details on this session and marathon training in general later in the week but for now mark the calendar for Mondays from here on!!!

Dromineer Series

The Dromineer series continues this Wednesday and this week we will have a shortened Aquathon with a swim – run combination as the bodies recover from the weekend. We only have 2 weeks left in the series for this year so if you have not gotten a go on the course well get out for one these 2 sessions before it is too late!!!!

 Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a ultra short high intensity set while Thursday will be a distance swim set.

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



  Tuesday 17th July  
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                                    (250m)  
  4 x 100m f/c on 1:20  
  4 x 50m f/c on 40s  
  1min rec                                    x 3            (1800m)  
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
Cool-down 200m f/c easy 200m
TOTAL 3250m





  Thursday 19th July  
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                        (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 750m
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
  750m f/c breathe on 4th                         (750m)  
  4 x 25m f/c sprint                                    (100m) 1350m
Cool-down 200m f/c easy 200m
TOTAL 2300m


Running sessions: We are on the track for the final time this Monday and will make a call on the set at the track. Next week we hit the hills!! On Wednesday there will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

Bike sessions:  No official session this week! session this week.


The full weekly schedule:


Day Morning Evening
 Monday Track session: 7pm

CBS Track

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Wednesday Dromineer series: 7pm

Dromineer front car park


Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Sunday  Open water swim: 6pm

Youghalarra quay


 Have a good week out there!

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