15062011 Swim Squad Timing!

Dear Team,

Here's the training timing!

We did:
Warm Up (15mins):
5x100 as SKPKS

Pre Set (20mins):
400m FS normal swim

Age 46 & below 1 min rest, Age 47++ 2min rest..

400m FS negative set (must be faster than 1st 400)

5 mins rest

Main Set (30mins):
Vince, KK, Ben:
20x50m on 1min

Sam, Lawlaw, Teck Beng, Calvin:
20x50 on 1:10min

Musaib, Pauline, Robert, Yasmin, Meher:
1000m Continuous swim

Cool Down: 15mins
200m-500m Kick (every 50: 25fast, 25slow)

Total: 2800m (deduct yourself if you didn't finish any of the set please.. =) )

Basically, 1000m continuous swim is for building Swim Endurance and 20x50m helps build lactate tolerance while swimming fast!

I will be posting the review of swim on Monday or once I have the time! Apologies for the lack of posting!

Cheers
KK