Hi Folks,
Monday Night NO RUN due to Marshal Briefing in Kileshin Hotel at 8.00pm for Tri Athy.
Tuesday Cycle 7.00pm PLC: Group 1 - shorter distance - 35km approx. PLC, Stradbally, Vicarstown, New Inn Cross, Emo, Coolbanagher Hill and straight back into PLC. Leader: Jane Watts.
Group 2 - longer distance - 45km PLC, Stradbally, Vicarstown, New Inn Cross, Emo, Coolbanagher Hill and turn right to follow the Portlaoise Tri Route back to the PLC. Leader NEEDED.
Wednesday Barrow Swim, Boathouse 7.00pm Eimear will be in the water in her canoe again to assist the swimmers. Thanks Eimear.
Thursday Brick: The Heath, 7.00pm.
FRI/SAT/SUN : Tri Athy 2012. Lets hope its another successful year with lots of sunshine.
With the weather so warm remember to bring and drink your liquids. You will underperform if dehydrated. Denise.
Also the next two swim sets provided by Eimear to keep your pool work going.
Session 3: 400m warm up and stretch. 8 x 100m: kick 50m, swim 50m 10 sec rest.
2 x 200m sprint from red end of rope. 20 secs rest. 4 x 100m easy 75m hard 25m. 200m cool down.
Total 2,200m.
Session 4:400m warm up and stretch.
8 x 100m FC 10 secs rest after each one. Then the following 100's 1. 50 kick 50 swim, 2. 50 kick 50 doggie paddle to hip 3. 50 kick 50 fists. 4. 50m kick 50m catch up. 5. 50m kick 50m doggie paddle to hip. 6. 50m kick 50m head up. 7. 50m kick 50m swim. 8. 50m kick 50m chicken wings/ drag fingers.
200m hard pace front crawl (FC). 200m cool down.
Total 2400m.
Happy Training.
