SWIM SQUAD 30/12/2011

Group 1:

Name (max effort gauge)
Sam (200m below 3:50, 100m below 1:45)
Teck Beng (200m below 3:30, 100m below 1:40)
Calvin (200m below 3:40, 100m below 1:40)
Ewin (200m below 3:10, 100m below 1:35)

Group 2:

Sumiko
Andrew
Ebnu
Musaib
KH
Sher jie


BELOW IS THREE POINT OF FOCUS. To be used to remind yourself in different sets.
Focus 1: Gradual increase of hand+arm velocity from Catch to push phase. Always ending with a HARD Push phase on every stroke, i.e maximum velocity/uncontrolled extension of elbow at the end phase of the arm stroke which recoils into recovery.

Focus 2: Near catch up stroke. Holding arm extended in front until the pulling arm catches up at past forehead before start of next catch.

Focus 3: Fast arm turnover and kick coordination


WARM UP:

- 1000m Fist Swim with pull buoy. LONG GLIDE and Catch up stroke. (30mins)

- Focus 2.


REST 5mins


MAIN SET 1:


Group 1:
4x200 on 4:30 MAX EFFORT (18mins)
Rest 5mins
5x100 on 2:15 MAX EFFORT (12mins)
Rest 5mins

Focus: I DON'T CARE WHAT/HOW YOU DO. GIVE ME MY TIME. EVEN IF YOU DIE ON THE FIRST SET, I WANT THE FIRST SET TO BE AT TARGET TIME - LOOK ABOVE BESIDE YOUR NAMES.


Group 2:

- 1500m (Sumiko Tan do 2000m) continuous pulling with paddle and pull buoy STRICTLY NO KICKING and LONG GLIDE. (40minutes)

- Focus 1 AND 2. I suggest mentally you break it down into sets of 500 to focus. I want an average stroke count per 50m for every 500m swam.


REST 5mins


Main set 2:

- 10 x 50 (Thanks Andrew Ngo) 25 max effort plus 25 easy on 1:30 (15mins)
Mu and Ebnu can put on flippers here
sumiko, me, KH, sam, ewin and teckbeng do first 5 FLY with buoy next 5 FR

- Focus 3 - ALL OUT GUYS.

REST 3 mins

Cool down:
500m Kick with fins (15mins)