This Wednesday and Next Wednesday And Every Wednesday

Dear all,

It was a great swim last wednesday. Many of you feedback to me that it didn't feel like it was that tough afterall... There're two explanation to this.
1) You've been mentally prepped for it since 2 weeks back by nagging from yours truly that this tough session was coming.
2) Your base training has been more than enough since our last race last year. Yes, base training is That important for speedwork to build on.

For those of you who experienced a drop in timing between the first and second hard swim in your sets, you probably just joined us not long ago or have some strokes issue that you have not been able to tackle, especially when you're nearing fatigue. It could be a mental focus issue, it could also be a misunderstanding of some stroke technicality. Whichever it is, I hope you personally come to me if you wish for more improvements. Have your data ready so I can help you.

Anyway, I've got vincent doing sub 9minutes swim for both 500m, congratulations to him.. maybe we'll have another podium age grouper soon in the team! :)

Next week, me and samsam will be away in Bangkok getting our well deserved rest after working continuously for God knows how long. So here's the next training details.

Teck Beng and/or Vincent, can you please help me lead them in the training?

Please look at below for grouping.




Group 1, 2 and 3 are Performance Group whilst Group 4 are for ALL NEWCOMERS and those whose strokes are not yet mature. Stroke integrity and Continuous swim (base mileage) is TOP Priority.

Training:
*P = Pull = use pull buoy between legs, no kick.

Group 1, 2 & 3:

Warmup: SPKPS (200 each) -> 40mins

Main set:
Set 1:
3X100 (E,M,H - 30seconds rest between each 100)
2 min Rest
3x100 (E,M,H - 20seconds rest between each 100)
1 min Rest
3x100 (E,M,H - 10seconds rest between each 100)

2min Rest

Set 2:
750m Best Effort (arm should feel achy. Lungs feel like busting. .M.A.X.-.E.F.F.O.R.T.)

Cooldown: 300m Breast

Group 4:
** Pauline and Robert: Your priority is to do the sets Continuously and feel comfortable and confident going continuously for sets after sets after laps after laps. Not the effort.
*** Ebnu: Your priority is Stroke integrity. Not effort either.
**** Saori and Musaic: Please swim those hard effort AS HARD AS YOU CAN and remember to go very very easy on the Easy effort set.

Warmup: 300m continuous swim easy

Main set:
Set 1:
300m (Moderate Effort)
3 min Rest
200m (Hard Effort)
2 min Rest
300m (Easy Effort)
1 min Rest
200m (Hard Effort)

5 min Rest

Set 2:
500m (Moderate Effort as 5x alternate 50 breast, 50 free)

Cool down:

200m Easy Backstroke (lay on back, do breast stroke kick)

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For those who bother, please take down your swim timing for me. :)

Cheers
KK

OPEN WATER SWIM BEFORE BIATHLON

Dear Team,

Apologies for the lack of posts but as the new year starts, I'm pretty buzzed up with all the rescheduling of kids new school timing and also some new students coming in... Anyway, here I am again! I'm gonna sum up what we shared about during the open water swim, sans the running drill part.

There are basically four parts.

1) Before start (check transition entry/exit/start line/finish line versus landmark, Warm up, check tide)
2) Start/Entry/first buoy
3) During Swim - aka THE SWIM.
4) Exit

Before Start:
- As with all multisports with a transition area, reach early and check out where are the exact location the Transition area (any fixed landmark to remember where is your cozy little corner?, if not, count the rows and columns.)
- Walk around to see where the swim start and swim exit is, are they the same place or two different "gates"?
- The route from swim exit to your transition area, visualize yourself running through!
- when you came out of the chaotic swim of your life, you'd like to know exactly where to run to.. and trust me, it is just That easy to get lost when you exit the water with that blurred tattered and torn look... :P

Warmup:
- Should end as close to the start of the race as possible. Usually, they will call you to get ready 10-15mins before start to gather in the flag off area... I usually ignore that and just keep warming up til its about final call. I rather start panting than totally stiffened and anxious. Warmup swim really removes a whole lot of the anxiety when done with focus and proper visualization.

Example of warmup swim for a 1.5km swim.. For myself:
Check out how deep/shallow is the start area to about 50m to 100m out.. Maybe its low tide, you never know.
5x20-30 strokes easy out and back.
practice sighting on the way out and back.
On the 5th time, stay outside for 2 mins to check tide condition (this will determine where to start is good and how to tackle the start of the swim to the first buoy and in some scenario, the whole swim). Again, tidal condition do change, so if you warm up 30minutes before your start time, then when you start, it may be a totally different story again, this is another reason to end warmup around start time.

After which, I'll do some 5-8 x of 12 strokes of acceleration (build) to warm up the legs and drive the heart rate up a little to get ready for race pace swim. The fitter you are, the more you should do here... You can't overdo, remember, your per lap is about 40-50 strokes average and you do 1km as warmup all the time, that is 20x50 - about 1000 strokes as your warm up so whatever you're doing here can't be too much... don't worry. Slightly Breatheless as you walk towards start line = Good.

Start/Entry:
i) Start position:
- Breaststrokers AND GOOD THREADING WATER (note second point is IMPORTANT because everybody thread water for at least 3-5minutes behind) at the back
- Strong swimmers, those who wants to win, please go to the front
- Weak swimmers and ppl who can't thread water well please go to the FRONT + MOST OUTSIDE (why? come to me, i'll explain. Basically, FLANK THEM.)

ii) Porpoise til its about chest deep (check how many porpoises to do during warmup), on last porpoise, take deep breathe and start..

iii) Take 12 STRONG STROKES to establish confidence and BRACE FOR IMPACT
iv) Continue the swim to first buoy while REPEATING IN YOUR MIND "IT IS 250METRES, SO IT TAKES ABOUT 250 STROKES.. GIVE IT TIME.. ITS GONNA TAKE SOME TIME..." and do count your strokes to take your mind off the washing machine. Do all those while braced up for impact.

Rule of thumb number 1: DO NOT SPRINT TO THE FIRST BUOY. SWIM STRONG BUT LEAVE GAS FOR LATER.... If you sprint to the first buoy and get so deeply anaerobic, it'd take you several minutes to recover on the go and it'll end up taking away a lot of your time gained from start to the first buoy.

During Swim:
- Swim strongly, you've done so much practice, if you haven't been putting your brain into the swim, better start this wednesday and have a "quantifying" feeling of how your race distance feel like. For those doing the sprint, you may even feel that you can just push through the 15minutes of swim with very hard effort because it is just 15 laps... just remember you got to leave a little for the run later.
- Sight frequently. Every 6-8 strokes is good.
- Don't expect to be able to see what's in front on everytime you sight.. Wave and swimmers in front of you, especially if swimming in a pack, you may not be able to see at all. Sight higher or more frequently if need be. Going off course is COSTLY not only to time but also energy and mental strength.
- Always look for people to draft. If you find he is slowing you down, go find the next draftee.
- Be prepared to drink some salt water... if it ain't salty, it ain't worth a swim. :)

Exit:
- 100m to exit, build your swim with increasing amount of kicks. This will force the blood to go to your legs and so you won't feel too "jello~" upon exiting. Those who came would have experienced the difficulty running out of water after some disorienting swim.
- Porpoise back if you're at the shallow area or tall enough. It is always faster to porpoise than swim.
- Exit the water with high knee run and not with the legs still in the water while running forward

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Experience from the open water swims I've done and also from "beginners" or first time sea swimmers.

1) Going off course cost more time than lack of stamina. Swim smart, read the sea, don't bulldoze through.
2) Anxiety comes from many areas, and knowing what they are will help you mentally prep them. Don't avoid running them in your mind and visualizing them happening, because a fear will stay as a fear unless you tackle it.
Examples:
i) Fishes
ii) Jellyfishes
iii) No lanes, don't know where you're going
iv) No turning back once you're in the middle, thoughts of "what if i can't thread water or get a cramp?!"
v) Pure Race Anxiety

First of all, Its really hard to find fishes in singapore, and for those who fish, you'd know if they feel a BUNCH OF 100 SWIMMERS coming through the water, you probably can't catch up with them as they ran away.

Secondly, Jellyfish stings are almost a by luck thingy, to me, I always brace myself up for impact throughout the whole swim, and such "braced up" mindset helps me to withstand stings and punches and kicks... Its the only way to bash through this barrier, don't avoid, because if they float to you, they float to you. Veteran swimmers please take note, you guys usually start VERY EARLY and thank God, you'd probably clear them together with the women waves before youngsters' waves.. WE appreciate that. Thank you. :P

Thirdly, you practiced sighting with your heart and soul when you're in my training right? I'm sure you did. So no lanes.. not a problem what.. even better, no need to care if you're blocking other people, just push them away, the sea is open to public anyway.

Fourth, if you heed my advice and don't bulldoze your way through, hydrate enough before the race, cramp will leave you far far away.. And there's no way you can't finish 30 laps when all your training exceeds 2km and your warmup itself is 20laps already during training. There is NO NEED FOR TURNING BACK.

Fifth, Race Anxiety or butterfly in the stomach is perfectly fine. And from my own experience and also what I read from world champs' comments AND sports psychological studies, if you don't have that anxiety before race, you are NOT READY TO RACE. It is all about curbing that anxiety and really keeping it under control so you can still have enough focus to know what to do and how to react to situations. Warmup helps a lot and it prevents you from stiffening up and staring blankly while waiting at the start line with all the nervous participants.

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Last but not least, if you find that after the swim you get very very salty tongue, I personally like to eat a small chunk of banana before start of run and wash it down with water. It kind of "sticks" all the salt down. Sea men like my daddy tells me gum works.. That's if you can bring it in from M'sia la.. but I'm not suggesting anything so don't sue me! :D

Any questions?

If not, please get ready for wednesday swim.. its SIONG... those doing a swim trial this weekend, after the wednesday swim, please hydrate and rest up. :)

50mins for 30 laps means 1min 40seconds per lap. Slowly do breast stroke also can pass la... ALL THE BEST AND GOOD LUCK!

Cheers
KK

FIRST SWIM SQUAD OF 2011!

Swim Training 5/1/2011 -

PLEASE BRING PULL BUOY, WATER BOTTLE AND 100 PLUS.

PLEASE STAY BACK AFTER SWIM TO DISCUSS TEAM SUIT ISSUE.

NOTES BEFORE READING:
1) There are 4 groups; you are separated by your swim stroke capability, swim fitness and swimming experience based on how I know each and every one of you.

2) In each group there is a name with ** in front, that name is the leader of that group in charge of debriefing the group what to do in the swim.

You will be given a printed swim card to follow and instruct... You will be in charge of implementing the rest time.

3) Please Drink up between each set during rest time H20/100+ is okay. Water is a must.

4) Please be on time, training starts at 7.30 sharp tomorrow at DEEP POOL

5) Lastly, Be mentally ready before you come, Be physiologically hydrated before you come, and most importantly, prepare for it just like race day then, Just Come.

WARM UP:
5 x (100 freestyle + 100 backstroke/breast stroke)

MAIN SET:
Marianne**, Pauline, Saori, Jaslyn
(1.5KM - Primary focus: Different effort pacing plays with gradually shorter amount of rest gives good race pace simulation. USE THIS SWIM TO PRACTICE MAINTAINING A HIGH EFFORT OF SWIM + HIGH STROKE QUALITY)

5X300 as ...
1) 300 FIST SWIM Easy With Pull Buoy and No Kicking (warm up before the SHOCK SWIM - FOCUS: feel anchor, pull through with rotation)
3 min Rest
2) 300 FS Moderate Swim With Pull Buoy and No Kicking
3 min Rest
3) 300 FS Hard Swim
2 min Rest
4) 300 FS Moderate Swim With Pull Buoy and No Kicking
1 min Rest
5) 300 FS Hard Swim (MAX Effort, pace yourself to finish strong, see how this timing compare with your hard effort before this - the closer they are, the better your endurance is, if this one is significantly faster than the previous hard effort swim, you're being too reserved on the set as a whole..)


KK**, Vincent, Lawrence, Take
(2km - Primary focus: Its just a hard swim. Suck it up like a Man.)

4x500 as...
1) 500 FIST SWIM Easy With Pull Buoy and No Kicking (warm up before the Volcano Eruption - FOCUS: feel anchor, pull through with rotation)
2 min rest
2) 500 FS moderate hard Swim with pull buoy + strap around ankle - as hard as stroke allows, NOTE: Hip Flotation and REDUCTION OF LATERAL MOVEMENT AS PRIORITY
1 min rest
3) 500 FS Race Pace With Pull Buoy and No Kicking - 1 level below max effort
1 min rest
4) 500 FS Hard Swim (MAX Effort, pace yourself to finish strong, see how this compare to set 3)



Sam**, Yukari, Gen, Ben
(1.5km - Primary focus: Continuous pull with little to no catch up on recovery arm.. Also to negotiate and come to peace with the body and mind to maintain a certain race pace/uncomfortable effort)

5 x 300 as...
1) 300 FIST SWIM Easy With Pull Buoy and No Kicking (warm up before the thunderstorm - FOCUS: feel anchor, pull through with rotation)
2 min rest
2) 300 FS Hard Swim
2 min rest
3) 300 FS Hard Swim (MAX Effort, aim for same timing or faster than set 2)
1 min rest - you'll feel like crap here but DO NOT over rest here as lactic acid will accumulate.. move on to next set as soon as rest time is up
4) 300 FS super easy/recovery (clear lactate) - FOCUS: Breathe continuously, exhale immediately and with high volume when in water, inhale when out of water.
1 min rest
5) 300 FS Hard Swim (Race Pace, pace yourself to finish strong, see how this timing compare with your max effort before this - the closer they are, the better your endurance is)


Teck Beng**, KH, Wilson, Hong Jun, Calvin
(1.6km - Primary focus: Continuous pull with no catch up AND learning to negotiate and come to peace with the body and mind to maintain a certain race pace/uncomfortable effort)

4x400 as...
1) 400 FIST SWIM Easy With Pull Buoy and No Kicking (warm up before the blizzard - FOCUS: feel anchor, pull through with rotation)
1 min Rest
2) 400 FS Hard Swim (FOCUS: Continuous pull after one arm finishes at MID THIGH. Little to no catch up on recovery arm)
2 min Rest
3) 400 FS Moderate Swim With Pull Buoy and No Kicking (FOCUS: GRACE UNDER PRESSURE - feel anchor, pull through with rotation + DO NOT HOLD YOUR BREATHE)
2 min Rest
4) 400 FS Hard Swim (MAX effort, aim for same timing or faster than set 2's hard)

COOL DOWN:
300 Mixed strokes (no butterfly / freestyle allowed) - MUST DO.

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My words of motivation to you:

If you feel intimidated by the program I set, let me tell you.. I feel the same.

I did my very tough legs and abs workout in the gym on saturday after the desaru ride on last friday and I had two very high intensity days of workout on monday(VO2Max run + agility drills) and tuesday(24 exercises in gym)...

So, honestly speaking, looking at what I've set for us to do, I feel nervous too... Having to design this kind of depraves me of sleep and mentally, even though I'm stronger amongst you in usual times, I am reduced to just as strong as any one of you are right now.

I am afraid that I will cramp up too...

But I will come and try.

And I will survive the swim with The Team.

And SO WILL YOU. =)

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I can, I will.
Coach KK