Swim details:
Warm up:
300m Easy FS
2x(50m Kick, 50m Pull)
1x 50m Kick with Rotation (right)
1x 50m Kick with Rotation (left)
Main Set
6x50 (2xEMH, no rest)
1min rest
5x100 (20sec rest after last person reach)
1min rest
6x50 (2xEMG, no rest)
Cooldown:
200m Easy Mixed
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KK:
6x50: 5min55
5x100m:
1) 1:41
2) 1:46
3) 1:48
4) 1:44
5) 1:39
6x50: 6min18
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Stroke Review:
Gen
1) When breathing, head lifts too high and hips sink too much and thus the drag is causing a huge slowdown in gliding velocity.
2) Kicks too much bending from the knee, especially during breathing.
3) Both arms are not going deep enough... too near to surface, resulting in a "upsloping" body position and thus hips drop.
Sam
1) Exactly the same as Gen..
2) See la.. injured already.. told you cannot lift head up to breathe.. when you do it soooooo many times over many many laps of training, injury sure set in one...... sigh.
Lawrence
1) During hard effort swim and when fatigue sets in, old habit of pulling across center axis of body occur again.
2) Non breathing side hand dragging on water surface due to insufficient rotation.
3) It is a good effort swim. Understand you're still trying to change the habits and thus the strokes are still "unconsistent"....
4) We should meet up for a 1 to 1 swim session some day then I can help you further with the techniques!
Marianne
1) Head too high when breathing and DID NOT return to deep position after breathing.
2) Take note that your problem is different from Sam and Gen who's Lifting their head up to breathe.. yours is caused by a upward rotation which causes the head to glide up high on the surface. Can ask me again and I'll show you on water during next session.
3) Important to take note to go back to streamlined position after breathing. Ideally, of course its better to not brake the surface too much while breathing.
Weihan
1) After the warmup slow swim, ALL SWIM ARE WITH A HIGH HEAD POSITION.
2) Take a look at your daddy's swim, and DO NOT FOLLOW HIS SWIMMING...... You look exactly like him right now in your swim and as a result, the hips are dropping.. Once you correct this, I reckon you can be MUCH faster than LawLaw with the same effort.
Last but not least...............
I noticed you guys don't like to drink water during training......
Is it because of lack of rest time?? Is 1 minute between sets not enough for drinking??? zzz.....
EVERYBODY..............................................
DRINK MORE WATER!!!!!!!!!!!!!!!!!!!!!!
DO I NEED TO POST A PROVEN RESEARCH TO SHOW THE IMPORTANCE OF EFFECTS OF HYDRATION OVER PREVENTION OF CRAMPS???
*Phew*..
Waiting for your email on YOUR reviews.
Will post it up once you send to me. Last one to finish writing will treat drinks yah.
kekekee...
Cheers
KK
PS: Please note I am organizing an OPEN WATER swim session next Friday.
Tentatively...
Venue: Sentosa (Tanjong Beach)
Time: Afternoon 3pm to 4.30pm (Heck the sun)..
Post Swim: Dinner? Movie?? You suggest ba.
Today one of my main objective is to try the "glide" which coach is talking since day 1. I did not really catch the ball until I did a couple of youtube research specifically long-distance swimming.
ReplyDeleteI am amaze with just today alone, I can glide from 44-48/lap consistently without much effort. Since coach said today is gonna be a killer day for swimming, I just try the "glide" and trying to improve it. It helps a lot during the last few laps because normally I would be dead exhausted for so many laps. I got cramp on both laps because I over-exerted during the last 50m push in the last drill. This is not normal for me and I will "drink" more water way before training.
My weakest link is "Kick with rotation (left)" non-breathing side and I drank a few cups of free saline.
In general, I am confident I can do continued laps without stopping "forever" once I master the "glide".
The 100m lap timing range from 2:09-2:19. I want to improve that to 2:06 consistently in 1 month time.
I shall also try to breath on the other side.
Waiting eagerly to try on the "real" world of salt water drill next week.
Thanks to Coach KK once again.
today... fierce day.. haven been really swimming for few days. like lost touch with the water. anyway. back to serious stuff.
ReplyDeletesry for being late. ONCE AGAIN. i promise i will be early next week!
ok. basically today i was thinking alot underwater. about the hands, about the legs, looking down. den till KK told mi my head still quite high up. i need u to show mi wad u meant about my breathing. i did try to glide la.. by holding longer. but i think it onli lasted a few strokes. n i was back doing alot of rotations...with the pull buoy i can glide like longer la.. but without the buoy its like back to square one.
summary..
i love todays' swim. at least i burnt sth...
timing was bad, number of stroke.. needless to count definitely more den 50.tried putting wad i learnt into the swim.. but onli manage to do a few here n there.. after tt.. fatigue took over. big weak point. i need to head for the gym.
guess tts shld be all. look forward for the open water swim. den wed still got training nt?
sorry for the late post but at least i'm not the last! hee..:)
ReplyDeleteanw.about last wed training..my timings for 5x100 were 1.57,1.58,1.59,1.58, 1.55..
yea.erm.i think all the problems i have are raised already..i alsoo think my problems lies with:
-my head going too high when breathing.
-using excessive strokes(not gliding enough)..
-underwater, my hands not going straight when swimming, tend to swing inwards...
-still have difficulty doing hip rotation.:X
and thats about it.habits die hard.but i'll try my very best to change it