18042011 Swim Squad

Sets were done as per mentioned in the previous post but due to the group dynamic the main set is changed to 5x200m instead of 300m.


BEFORE I START, ALL OF YOU NEED TO WORK ON THE EVF CATCH ON YOUR NON BREATHING SIDE. IT WAS HORRENDOUS. ALL DROPPED ELBOW!

Sam was Deadly Consistent in her swim. It's always like that and we don't want to take the consistency for granted because it is achieved through hard work no doubt. However, to become faster, you need to work on streamlining the front end of your stroke like Gen's too. Please straighten your lead arm and stretch a split second after entry and arm extension.. don't just focus on the pulling back, if you don't have a streamlined front end, the power pushed back will be lost cos of resistance in the front.

Hua Yee please work on your catch.. Your body is SO streamline under the water, it is a waste the catch is a straight arm pull cos it slows you down so much every time you start a pull.
Once you correct your catch, your 200m timing will definitely go below 4:00.

Lawrence... lesser food before swim please... :P Your non breathing side lead arm also never stretch enough. And you're super right when you say when you focus on technique, you can go faster over a longer distance. THAT'S THE WAY TO SWIM!!! =)

Gen sick still can swim so fast.. Yeo's power! PLEASE straighten that damn lead arm. Farking "GAO WEI" when I see it. Look at your jie's comments for more info please.

Pauline, still turning too much on the right side... need to stop consciously turning so much. One way to counter that is to ensure you don't turn until the body weight is completely on that side. So it is like the core is always engaged to get ready to pull the hip from one side to another. Right now, the core is only engaged AFTER you took your breathe and want to start the next pull... it should always be ready to turn. :)

Robert, can see very very clearly you got good control over your head alignment and upper torso body position already. Right now, need to get that kick right. It'll take a little bit of time but since you're already working so hard on the pull, why not get the kick right eh? Work on stabilizing the upper body as you do the extension part of the kick. Google for Hip Extension and you'll see the buttock/glutes are the working muscle and you can even find video on how to do that motion properly.

Calvin, you bloody hell do all the set as hard sets right... I'm so gonna remove that "slacker" logo on your back already. Teckbeng also agree... :P WELL DONE for all the sets, your endurance is UPz ah! But need to know when to call time out if ever get chest pain okay.. no joke ar.. you know what i'm talking about!

Marianne, Getting that speed with a good stroke is the very first thing. Endurance is to be trained with more sets but at that same intensity. Keep up the good work! I hope you have a very very good swim when OSIM comes..  Remember, more rest is OK but don't compromise on the technique and intensity next time. Then slowly increase the set distance while maintaining the intensity.=)


Ben, your hard work will pay off soon but you need to focus on your stretching and left arm and shoulder more for now... And by swimming more only will not help the flexibility issue. Tight muscles have to be stretched and massaged to loosen and thats that. No short cut. Painful but it'll help. JIAYOU! =)

GUYS GOING TO SENGKANG POOL ON WEDNESDAY, I WISH YOU ALL LUCK WITH THE SETS OF 300. IT IS TOUGH.. MAYBE IT'S BECAUSE I DID IT BY MYSELF TODAY IN THE MORNING WITH NO HOT BABES PRESENT.. BUT STILL, ENJOY THE PAINFUL EXPERIENCE! =D

Teck Beng, feel free to alter the rest to be 2 mins or make the moderate sets shorter if people can't take it. Importance of Stroke Integrity and INTENSITY on Hard sets cannot be emphasized enough.
Tabulate the timings together with mine okay? Thank you so much for the help! :)

Cheers
KK