Swim Session Friday 18th November 2011

Posted on November 24, 2011 by liam

Lane 3:
100 FC swim (10 secs rest)
200 as 50 drill, 50 swim x 2 (10 secs rest)
100 FC swim (10 secs rest)
150 as 50 drill, 50 swim, 50 drill
——————————-

Main set:
4 x 100 FC as 25 drill, 75 swim on 1.45 (fists)
400 FC swim on 7
3 x 100 FC as 25 drill, 75 swim swim on 1.45 (d-paddle)
300 FC swim on 5.15
2 x 100 as 25 scull, 75 swim on 1.45
200 FC swim on 3.30
4 x 50 FC swim on 55 FAST
100 FC swim on 1.35 FAST

——————————-

Drills
8 x 50 on 60 as 25 sculling, 25 fast swim
200 smooth

 

Lane 4:
400 w/up
100 swim, 50 drill, 50 swim, 50 drill, 150 swim
——————————-

Main set:
5 x 100 FC as 25 drill, 75 swim on 1.55 (fists)
250 swim steady on 4.30
4 x 100 FC as 25 drill, 75 swim on 1.55 (d-paddle)
250 swim steady on 4.20
3 x 100 FC as 25 drill, 75 swim on 1.55 (scull)
250 swim hard on 4.10
200 FC/BC cool down
——————————-

Drills
8 x 50 on 60 as 25 catch up, 25 fast swim
200 smooth
Lane 2:
300 warm up – 100 swim, 100 drill, 100 swim

——————————-

Main set:
100 easy on 1.55
2 x 100 as 25 drill, 75 swim on 2.00
200 steady on 3.50
3 x 100 as 25 drill, 75 swim on 2.00
200 steady on 3.40
4 x 100 as 25 drill, 75 swim on 2.00
200 hard on 3.30
100 easy on 2 mins
6 x 50 FAST on 50
——————————-

Drills
8 x 50 on 60 as 25 fists, 25 fast swim
200 swim down

 

 

Lane 1:
300 warm up as 100 swim, 50 choice drill, 50 catch up, 100 swim

——————————-

Main set:
3 x 100 as 25 drill, 75 swim on 2.30
100 easy on 2.20
4 x 100 as 25 drill, 75 swim on 2.30
100 easy on 2.20
5 x 100 as 25 drill, 75 swim on 2.30
100 easy on 2.20
4 x 50 on 70 FAST as possible

——————————-

Drills
2 x 50 on 1.15 – easy, focusing on technique
2 x 50 as 25 choice drill, 25 fists on 1.30
2 x 50 swim, remembering drills and technique

 

Lane 5:
300 warm up as 100 swim, 50 choice drill, 50 catch up, 100 swim

——————————-

Main set:
3 x 100 as 25 drill, 75 swim on 2.30
100 easy on 2.20
4 x 100 as 25 drill, 75 swim on 2.30
100 steady on 2.15
5 x 100 as 25 drill, 75 swim on 2.30
100 steady on 2.15
5 x 50 on 65 FAST as possible

——————————-

Drills
6 x 50  as (1 drill, 1 swim) x 3
Drill on 1.15
Swim in 60 – FAST

Posted in training | Leave a comment

Swim Session Friday 11th November 2011

Posted on November 24, 2011 by liam

Lane 3:
2 x 100s on 1.50 as, 25 catch-up, 25 fists, 50 swim
4 x 50 on 65 as 25 ok-drill, 25 swim
2 x 100 on 1.55 as 25 drag, 25 racing doggie paddle, 50 swim
—————————-

Main set:
Twice through the following
3 x 100 on 1.40
3 x 75 on 1.15
3 x 50 on 50
2 x 100 on 1.35
2 x 75 on 1.15
2 x 50 on 50
200 smooth on 3.30
————————–

Drills
8 x 50 on 60 as 25 sculling, 25 fast swim
200 smooth
Lane 4:
500 warm up as (100 swim, 25 scull, 50 swim, 25 choice drill, 100 swim, 50 catch up, 25 sculling, 25 swim, 50 catch up, 50 swim)
————————–

Main set:
Three times through
3 x 100 on 1.55
2 x 100 on 1.50
1 x 100 on 1.45
100 smooth – straight through
4 x 50 sprints head to head
Or, 4 x 50 timed, broken 200 (Should be PB minus 3 seconds)
100 smooth swim

————————–

Drills
8 x 50 on 60 as 25 catch up, 25 fast swim
200 smooth
Lane 2:
300 warm up – 50 swim, 50 choice drill, 100 swim, 50 choice drill, 50 swim.

————————–

Main set:
Twice through
4 x 100 on 2.10
3 x 100 on 2.05
2 x 100 on 2.00

————————–

Drills

8 x 50 on 60 as 25 fists, 25 fast swim
200 swim down
Lane 1:
300 warm up as 100 swim, 50 choice drill, 50 catch up, 100 swim

————————–

Main set:
Three times through
1 x 100 on 2.35
2 x 75 on 1.50
3 x 50 on 60

————————–

Drills
2 x 50 on 1.15 – easy, focusing on technique
3 x 50 as 25 choice drill, 25 fists
2 x 50 swim, remembering drills and technique

 

Posted in training | Leave a comment

Swim session Friday 4th November 2011

Posted on November 24, 2011 by liam

Lane 3:
500 warm up as (100 swim, 100 drill, 50 backcrawl) x 2
———————

Main set:
3 x (6 x 100) as 2 hard, 1 easy
All under 1.40
3 x 200 as 100 steady, 50 build, 50 max
All on 3.20
200 backcrawl swim down
—————-
5 x 50 as 25 fists, 25 swim
3 x 50 as 25 catch up, 25 swim
All on 60

 

Lane 4:
400 warm up as (100 swim, 100 drill, 200 swim)
———————–

Main set:
4 x (4 x 100) as one hard, one steady x 2
All on 1.50
1 x 200 hard on 3.40
2 x 100 hard on 1.55
4 x 50 hard on 60
————————-
200 backcrawl steady cool down
4 x 75 as 25 fists, 25 choice drill, 25 swim
On 1.40

 

Lane 5:
300 warm up – 50 swim, 50 backcrawl, 100 swim, 50 backcrawl, 50 swim

————————–

Main set:
4 x 100 on 2.10
5 x 75 on 1.45, build 1-5, 5 is the fastest
8 x 50 on 1.05, build 1-4, 4 and 8 are fast
3 x 100 on 2.10 steady
2 x 75 on 1.45 hard
1 x 50 max under 55 seconds
100 backcrawl cool down
————–
4 x 50 drill on 60

 

Lane 2
400 warm up as (100 swim, 50 backcrawl, 50 drill) x 2

——————————-

Main Set:
4 x 100 on 1.55, build 1-4, 4 is the fastest
100 backcrawl easy
2 x 200 on 3.40, 1 steady, 1 hard
100 backcrawl easy
10 x 50 as [2 on 60, 2 on 55, 1 on 50] x 2
3 x 100 on 2.00 as 25 easy, 25 steady, 25 hard, 25 easy
100 backcrawl easy
4 x 50 as 1 on 60, 1 on 55, 1 on 50, 1 max
————–
6 x 50 on 1.10 as 25 drill, 25 swim

 

Lane 1:
400 freestyle warm up

————————

Main set:
6 x 100 on 2.30, [1 fast, 2 easy] x 2
8 x 50 on 1.15, Build 1-4, 4th & 8th fastest
4 x 100 on 2.30 [1 fast, 1 easy] x 2
6 x 50 on 1.15, Build 1-3, 3rd & 6th fastest

6 x 50 on 1.15 as 25 fists, 25 swim

Posted in training | Leave a comment

Swim session 27th October 2011

Posted on November 24, 2011 by liam

Lane 3:
400 warm up as (150 swim, 50 drill) x 2
Main set:
4 x 100 on 1.45 steady
3 x 100 on 1.40
2 x 100 on 1.35
1 x 100 max under 1.30
2 x 200 steady on 3.20
3 x 100 on 1.35
4 x 50 on 55 steady
1 x 100 max under 1.30
1 x 200 on 3.15
4 x 50 max on 1.00

8 x 50 as 25 choice drill, 25 swim on 1.05
Lane 4:
400 warm up as (100 swim, 100 drill, 200 swim)
Main set:
5 x 100 on 1.55 steady
4 x 100 on 1.50
1 x 200 steady on 3.30
4 x 100 on 1.45
4 x 50 on 1.00 steady
1 x 100 max under 1.45
1 x 200 on 3.25
4 x 50 max on 1.10
5 x 50 as 1 drill, 1 swim, 2 drill, 1 swim
Lane 5:
300 warm up – 50 swim, 50 drill, 100 swim, 50 drill, 50 swim

Main set:
5 x 100 on 2.10 steady
2 x 100 on 2.05 fast
3 x 150 steady 3.10
2 x 75 fast on 1.35
4 x 50 steady on 1.15
4 x 50 fast on 1.15
1 x 100 steady on 2.10
2 x 100 fast on 2.20

200 swim down

Lane 2
400 warm up as (150 swim, 50 drill) x 2
Main Set:
5 x 100 on 2.00 steady
4 x 100 on 1.55
1 x 200 steady on 3.30
4 x 100 on 1.50
4 x 50 on 1.00 steady
1 x 100 max under 1.45
1 x 200 on 3.25
4 x 50 max on 1.10

7 x 50 as 1 swim, 2 drill, 1 swim, 2 drill, 1 swim

 
Lane 1:
400 warm up freestyle

Main set:
5 x 100 on 2.35
4 x 100 on 2.30
3 x 100 on 2.25
2 x 100 on 2.20
1 x 100 on 2.15
2 x 50 on 1.30 steady
2 x 50 on 1.30 fast

Warm down – 400 freestyle/Backcrawl mixer

Posted in training | Leave a comment

Group cycling skills and tips for club cycles

Posted on November 11, 2011 by brian

I put together a few minutes from last Saturday’s cycle to give an inside view to anybody not used to group cycling. The main idea is to keep the groups small (so we often split 3 groups of 8-10 cyclists), so everyone gets their turn at the front.

All comments welcome, but do be kind, it’s my first video!!!

Posted in training | Tagged , , , , | Leave a comment

Belpark at TI Awards Dinner

Posted on October 24, 2011 by helenfrench
 

Triathlon Ireland held its annual awards dinner on Saturday 22nd October in the Aviva Stadium, Dublin and some of the Belpark members went along to enjoy the festivites and pick up some well deserved prizes too. Special guests on the night were the Brownlee brothers who generously gave their time on the night for a Q and A session ably chaired by Bryan Keane. They were also on hand for a few photos.

 

The Brownlee brothers with some of the Belpark ladies squad

 A number of Belpark members picked up age groups prizes for National Series and National Championships Sprint, Olympic and Middle Distance races

We also won the Ladies Club Championships and Mixed Club Championships award.

Deirdre O'Toole, Ellen Murphy, Helen French and Rebecca Byrne with Femal Club Champs award. Missing from picture are Laura Keane and Julie-Anne Bowden (photo courtesy of Gordon Thomson)

Kevin Keane, Ellen Murphy, Deirdre O'Toole, Stephen Early and Bill McCormack with the Mixed Club Champs Award. Missing from picture is Julie-Anne Bowden (photo courtesy of Gordon Thomson)

Belpark Club members with Johnny Brownlee

Posted in membership | Tagged , , , , , , , | Leave a comment

Intermediate Level Sunday Cycle Sessions

Posted on October 14, 2011 by helenfrench

As part of a review of our Winter Training Schedule, we are starting an Intermediate level Sunday cycle session from this Sunday 16th October for men and women. Distances will start at 80km and should suit those who want a second cycle session at the weekend, or find the 60km saturday spin too slow but not quite at the pace of the fast Saturday group. Terrain will vary from week to week but we are starting this week with a flat Kilcock route http://www.mapmyride.com/routes/view/4765347

Meet at Rathfarnham club house at 9.30 am.

Make sure you bring enough food and drink for the 80km as well as spare tube, helmet and a roadworthy road bike!

Posted in training | Tagged , , | Leave a comment

Belpark Ladies win National Series Club Championship Title 2011

Posted on October 7, 2011 by helenfrench

Belpark Ladies have won the National Series Club Championships, with a 25 point victory over Pulse Tri Club, and Piranha in 3rd.  The result went right down to the wire, with victory only secured in the last race of the season in Belmullet.  The six scoring ladies on the team were:

 Julie Ann Bowden who was top scorer and had 3 podiums at National Series races

 Ellen Murphy who won the Belpark Ladies Championships in her home race in Dunmore and took 2nd place in TriAthlone Olympic.

 Deirdre O’Toole who won TriAthlone Olympic and finished 6th at Olympic National Championships in Lough Neagh

 Laura Keane, who after puncturing in Dublin Tri, extended her training for another month so that she could race in Belmullet to complete 5 NS races, and ensure Belpark won the overall champs.

 Helen French had impressive improvements in her bike and run times from the 2010 season.

 Rebecca Byrne who started the season in Athy as a complete beginner, and improved with every race, becoming the vital 6th scorer on the team.

 Julie Ann, Ellen and Deirdre also finished in the overall top 10 in the National Series Female rankings.

 There were a number of other Belpark Ladies who contributed greatly to team spirit and who made podiums at multi-sport events during the season including Sarah Lane, Anne McGrane, Eimear Fitzmaurice, Laoise Griffin, Niamh Connolly, Barbara Hanrahan. Special mention must also go to Ellen Vitting and Grainne Connor who both recorded debut sub 12 hr Ironman. Hopefully all these ladies will be available and injury free to race in National Series in 2012.

Because no doubt other clubs are already looking to 2012 and how to wrestle the trophy from us.  However we do have a few aces up our sleeves, with the hopeful return from injury of top triathlete Barbara Hanrahan, and perhaps our two class duathletes Eilis Connery & Catherine Devitt can be persuaded to hit the pool over the winter!!

Special thanks is due to John Caffrey, Brian Crinion, Stephen McBride, Eamon Tilley, Liam Dunne, Mick Bolger and Rathfarnham Athletic Club who contributed to ladies coaching sessions during the year. For information on ladies training events: contact Ellen Murphy (ellenwaterford@yahoo.com) or Deirdre O’Toole  (deirdreotoole0@gmail.com) or drop along to any of our training sessions.

Belpark ladies at Club Championship race in Dunmore East

Posted in membership | Tagged , , , , , | Leave a comment

Belpark News for Week Ending 2nd October 2011

Posted on October 3, 2011 by kevinkeane


CLUB WEEKEND AWAY:
The club weekend away to the Manchester Velodrome is almost fully
subscribed but there are one or two places left. email belpark at
gmail .com if you’re interested in coming along.

MEETING:
Thanks to all who came to last week’s training meeting, we decided to
make a few changes to the current training routines which are outlined
below. There was also interest expressed in a spring warm-weather
training camp so watch this space for more news on that one.

CLUB GEAR:
The latest batch of club gear is due to arrive by the middle of the
month. For those of you who need winter training gear, drop us a line,
there will be another order soon. A price list and some details on the
kit is here

TRAINING
Tuesday
Run: Bushy Park Interval Session 6:30
Running with Rathfarnham AC. This session is perfect of athletes of
all abilities and for those new to the club a great way to meet some
of the club members. The session starts at 6.30, meeting at the Bushy
Park. There are plenty of places to lock a bike securely.

Thursday
Cycle – The Phoenix Park Interval session has ended for the year. We
hope to start a turbo training session after Christmas which will most
likely take place on Thursdays but will be subject to hall space and
times.

Friday
Swim: 7-8pm Belvedere College Swimming Pool.
Pool entrance is via the underground car park on Temple Street.
The session is 60 minutes. We charge €7 for this session (€4 for
students) to cover pool hire and coaching costs.

Saturday Cycle
3hr Cycle – Meet 9:30am sharp at the clubhouse in Rathfarnham.
Make sure you have adequate food & drink. A helmet, spare tubes,
levers and a pump are compulsory kit.
The will be a fast and slower paced group so don’t be afraid to come
along.

Sunday
RUN: Long Slow Running at 9:00am: Long slow distance run leaving from
Rathfarnham running clubhouse
CYCLE: What was previously known as the Ladies Sunday cycle will be
returning in mid-October as the Intermediate Cycle. This will cater
for male and female athletes who want to do a spin of 60km – 80km at a
moderate pace. It should suit those of you who want to do an easier
cycle after Saturday’s spin or find themselves falling in between the
fast and the slow paced groups on the Saturday cycle.

We will send out an email with more details before the Sunday cycles
appears.

Don’t forget to use our Belpark Facebook page
http://www.facebook.com/pages/Belpark-Tri-Club/219908091119

Posted in training | Tagged , , | Leave a comment

Belpark News for Week Ending 19th Sept 2011

Posted on September 20, 2011 by kevinkeane

Belpark News for Week Ending 19th Sept 2011

Anne McGrane at the Ashford Duathlon

Belpark News for Week Ending 19th Sept 2011

 

Messages
CLUB WEEKEND AWAY:
We are planning a weekend away to the Manchester Velodrome in November. The club is renting a mini bus and taking the ferry over and back, departing on Saturday November 5th and coming back the following day.
John Paul Clarke has very kindly donated a training session at the velodrome to the club. This is a fantastic opportunity to ride a track bike around one of the world’s best indoor velodromes and receive professional coaching at the same time. For those of you who like a bit of competition – the inaugural Belpark Velodrome Time Trial will take place afterwards, with a bottle of ale as 1st prize.
We are putting some other activities in place for the rest of the day but a trip to the pub(s) is a definite for later on..
Costs will be low, but places are limited!
if you are interested email belpark at gmail.com

MEETING:
Now that the race season is drawing to a close, it’s time to put winter training plans in place. We are having a meeting on Thursday September 29th at 8pm in the Castle Arms Pub in Rathfarnham Village.
We promise to keep things quick (<45mins) so it would be great to see as many people there as possible.
Remember – this is YOUR club, so come along and have your say about what you would like to see happen over the winter.

TRIATHLON IRELAND AWARDS NIGHT:
There are still places available at the Belpark table for the Triathlon Ireland annual awards night on October 22nd. The dinner and awards are in the Aviva and it promises to be a great night out. If you want a reduced rate ticket (€59) email belpark at gmail.com or fixedkev at gmail.com

CROSS COUNTRY RUNNING:
Rathfarnham are looking for Belparkers to run for them during the cross country season. Rathfarnham are a great club and we are very lucky that they allow us to train with them throughout the year. Quite a few Belpark members have seen their running improve enormously and have picked themselves up team medals in cross country over the years. If you’re interested email Rathfarnham coach Adam Jones at a.jones at upcmail.ie

 

CLUB GEAR:
There is still lots of club gear available for purchase at cost price.
In particular, we have plenty of race suits, jerseys, arm warmers and shorts. A new batch of shoe covers is also on its way in time for winter. A full price list and pics of most of the gear are up Dublintri.com.

 

Racing

Lost Sheep Triathlon, Kenmare
Kevin Keane – 5th
Ed O’Mahony 12th in AG
Deirdre O’Toole – 3rd in AG

Ashford 3Rock Duathlon
Bill McCormack – 3rd
Lloyd Berry – 9th

National Series
Belpark is doing really well in the National Series with three women and two men in the top ten. We are also leading the women’s club championships and the mixed championships – pat on the back everybody!

Please email us on your results for inclusion in next week’s email (running and cycling races included now that it’s off-season!)

Don’t forget to check results at the www.irishtriathlon.com

Training This Week:-

Tuesday

 

Run: Bushy Park Interval Session 6:30

Running with Rathfarnham AC. This session is perfect of athletes of all abilities and for those new to the club a great way to meet some of the club members. The session starts at 6.30, meeting at the Bushy Park. There are plenty of places to lock a bike securely.

Thursday

Cycle – Phoenix Park Interval session on Dublin Duathlon/Triathlon routes 6:45 from Papal Cross Car Park

Friday

Swim: 7-8pm Belvedere College Swimming Pool

We have a great new coach with Colm Bolger so the sessions are going to be great this winter.

Pool entrance is via the underground car park on Temple Street.

The session is 60 minutes. We charge €7 for this session (€4 for students) to cover pool hire and coaching costs.

Saturday Cycle

3hr Cycle – Meet 9:30am sharp at the clubhouse in Rathfarnham.

Make sure you have adequate food & drink. A helmet, spare tubes, levers and a pump are compulsory kit.

The will be a fast, medium and slower paced group so don’t be afraid to come along.

Sunday

RUN: Long Slow Running at 9:00am: Long slow distance run leaving from Rathfarnham running clubhouse

CYCLE: We will have no ladies Sunday cycle from now until mid-October. This is just to give ourselves a break after long season. We will send out an email when the Sunday cycles are starting up again.  As always, ladies are welcome to join the Saturday cycles which will continue as

Don’t forget to use our Belpark Facebook page  http://www.facebook.com/pages/Belpark-Tri-Club/219908091119

Feel free to put your messages up there too.

Happy training!

Kevin Keane

Posted in training | Tagged , , | Leave a comment