Swim Squad 080910

Dear Team:

LET US WELCOME MR TAKE TO OUR TRAINING!! *APPLAUSE!* :)

No time to do graph this time~~ shall just list the training and whoever's timing I have!

Bryan
Brenda
Hong Jun
Douglas

W/U: 500 FS easy
M/S:
3 X (50FS, 50Side)
3 X (50FS, 50LS Back)

Mr Take:
W/U: 500 FS easy + Stroke correction (keeping head submerged in water)
M/S:
3 X (50 FS, 50 FLY, 100 Breast)
4 X 100 FS (As Hard As Possible)

KH (**Reduced timing per lap from 1:13 to 1:06!):
W/U: 3 x 200 FS Easy
M/S:
5 X 100 FS Easy + Stroke correction (Pressing on chest constantly)
6 X 8-10 strokes without breathing
4 X 100 FS (As Efficient As Possible)
C/D: 200 Breast Easy

Wilson
Sam
Gen
Marianne
Vincent
Teck Beng
Lawrence

W/U: 500 FS Easy
M/S:
2 X 500 FS Race Pace
4 x 100 FS (As Hard As Possible)
C/D: 200 Breast Easy

KK:
Warmup: SKPKS (100s with fins)
M/S:
5 X 500 (Fins/Paddle + Buoy/Normal/Paddle + Buoy/Fins --> Hard, Mod, RP, Mod, Hard)
Paddle + Buoy focus is on technique.
C/D: 200 Easy Mixed FS & Breast

--------------------------------------
TIMING:

Teck Beng <--- psst: Sam commented you were faster alrdy! :D
500: 11:23
500: 11:25

4x100
1) 1:58
2) 1:58
3) 2:10
4) 2:11

Sam
500: 11:50
500: 11:16

4x100
1) 1:48
2) 1:54
3) 2:01
4) 1:55

Gen
500: -
500: 12:34

4x100
1) 1:56
2) 2:09
3) 2:02
4) 1:55

Bro
1) 2:10
2) 2:12
3) 2:11
4) 2:11

Wilson
500: 10:55
500: 10:18

4x100
1) 2:10
2) 2:11
3) 2:09
4) 2:07

LAWRENCE
Set 1
500m (Every Lap)-10:55
54s
1:05m
1:08m
1:04m
1:08m
1:06m
1:10m
1:08m
1:08m
1:01m

Set 2 500m (I only time every 10m)-11:31m
2:11
2:20
2:23
2:20
2:15

4x100m
1:57m
2:03m
2:07m
2:08m

KK
5x500
Fins: 7:48
Paddle + Buoy: 9:15
Normal FS RP: 9:40
Paddle + Buoy: 9:12
Fins: 7:38

22 days to Desaru HALF IM (12 more days of training, 9 days of taper)

23 days to TRI FACTOR! (17 more days of training, 5 days of taper)

Cheers
KK