The Morning Drive Inspiration: A Technical Look at the morning session


Becoming a social influencer was never my intention. My videos simply share a glimpse into a coach's morning routine, including the thoughts I have while commuting to sessions. My primary goal has always been to disseminate my knowledge. The viewer or listener can choose to engage with the content as they see fit.




Published for the University of Galway swimming coaches, Teachers and High Performance squad. 17th March 2025


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5km / 10km Training Plan

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A four week build-up to your next 5km or 10km race Tavira, Portugal august 2017 training session, week 1, session 1 with 4x1000m I received a good few emails from people who could not find this article, So I just republished it ! These training schedules are here to help you prepare for your next 5km or 10km race. They cater for runners from 35 min to 55 min 10km finish time. 50 to 55min for 10km - 3 weekly sessions Week 1 Session 1 1h endurance, 8km/h with 2x 10min at 10km/h Session 2 30min warm up 4 x 1000m from 5m30s to 5m with 400m recovery 15min Cool down Session 3 Endurance recovery 1h20m at 8 km/h Week 2 Session 1 1h endurance, 8km/h with 3x 8 min at 10km/h Session 2 30min warm up 3 x 800m  from 4m30s to 4m20s with 400m recovery 15min Cool down Session 3 5 Km test race or time trial (Goal 27m30s) Week 3 Session 1 1h endurance recovery, 8km/h with hills Session 2 30min warm up 10 x 400m from 2m to 1m45s with 400m recovery 15...
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Self-reflection in self-isolation

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I have been a military nurse and later an international coach for years. Like, everyone, I read, listen and watch carefully what is going on. I notice an increase of public panic and paranoia. Increase of articles trying to find faults in everything and a way to blame someone. Teachers are criticised for not home-schooling children immediately. Do people didn’t notice we are in an unprecedented emergency? Children will catch up soon enough, a few months won’t harm them. You as a parent are the ones putting that pressure with a deadline to pass exams and compete with other parents.  As a parent, you are responsible to educate them. What a great opportunity to learn more about hygiene, viruses, manners toward vulnerable people or even career options. What more valuable education are you looking for? It reminds me of people trying to be busy at work for the sake of being busy. Rather than looking to make the business more efficient and be creative, innovative they worry to lose the...
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This year I really need to thanks our amazing training centre in Renmore the KingFisher club, and the support of the entire staff and especially Brian Clancy who, without a doubt, made our team a massive success in 2017 : I retired from full time coaching after the Rio Olympic Games in Agust 2016. I left Claremorris and Bluefin Swimming Club head coach positions with the feeling that I let my team down. I certainly cried a lot and wonder if it was the right thing to do, but I knew the people taking over could be trusted and would do a great job with a good legacy. I thought I left enough guidance and knowledge for them to grow and become their own inspiration to the new generations. But my heart was broken to leave my teams, as it happened in the past. But at the end of the day, I reached the best I had in me with the limited resources I had at the time. I also left my business in the trusted hand of my business partner Richie Feeney and my events department to my close friend ...
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