Last wednesday's training was really enlightening isn't it?
Firstly, welcome KH to the swim! Yes, he's my dearest of the Dearest brother I have in my life no matter how differently he looks from me. He is an adventure racer and, Dude, that guy CAN RIDE like a living DareDevil in the trail. ! :Pp I admire his high speed handling and we often look to each other for advice on the sports we're better at.. :D
Back to the training, it let us know exactly how much we can push ourselves, and how much we can achieve by just letting loose of the fear of limit a little bit?
So the main set after the warmup was 10x100.... in the following manner..
6x100 freestyle on 30 sec rest.
1x100 breast stroke easy.
2mins rest.
4x100 on ascending +30seconds rest.
Followed by cool down and explanation of the pull. ( Slow (collecting water around palm and forearm)--->Fast (Pushing the water backwards to propel yourself forward.) )
I thought Sam was phenomenal! As she had swam the fastest 10x100 in the whole 4 years I've seen her swam! ALL below 2minutes! How amazing. Fastest was at 1min51sec! See, all the moderate long swims paid off!
Gen was fighting with water in her ears but still manage to sub 2mins at the last few laps!
Lawrence did amazingly well too.. wasn't that a huge surprise for you? Well, now we know you've been reserving so much! Was the fear factor your age? Or was it any old injury? If it is age, allow me to explain that what we're doing now per session is very very gradual, and the fact that you can do sub 2mins for 100m after 6x100 (at 2min 20ish) then that means you're read to up the par of your moderate swim by pushing that little bit harder. Aim for 2min10ish from now on, minimum. :)
Marianne's swim was nothing less than a job well done too! Now we discover 2 things.
1) You have Endurance. To maintain a pace of 2min 17ish for ALL 10 laps! Great!
2) You do not have Power to go beyond that even once, let alone maintain.
Knowing those 2 facts are crucial because we know what we can do to achieve that. That's OK. But not very good if you wanna race. :)
Weihan's first 100 was at 1min 59. I was really glad at first but the stroke did not last and the technique broke down so much that even with 2 laps of rest with Ting, you couldn't make a come back at the last 4x100! Stay conscious on the swim! Don't just wack!! If you pay conscious attention to cycling in full circles even at the 11to1 o clock position then you should even more attention when you're tired in the swimming at the gliding position and maintain a streamline position with arms and legs extended!
Ziting's endurance dropped pretty much due to missing quite a few swims and thus I could see you struggle a little bit. Still, it was brave of you to come! Rest assure you'll get back in shape in no time and I sure hope you sign up for some races to train for!!! *Ting Daddy I hope you're seeing this.*
Wilson's swim is now really good without the breathing. If only we can swim with a snorkle and not need to turn the head out to breathe! haha. The fact is we can't.
Things you need to work on:
1) Consistent air exchange. Breathing out all the time whilst in the water, with your nose... and upon exiting the water, take a quick deep breathe. If any water went into the mouth, expel whilst doing te pull.
2) Go easy on how hard you're pulling. Right now, you're not ready for hard swims. It is important for you to build a solid fundamental base of control over the following ratio :
Force applied or Exertion Level : Cardio-Respiratory fitness.
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For everyone, I'm pretty sure all of you guys run at different speed and can control how much you want to pace yourself.
Ask yourself this question:
When you swim easy, can you breathe like you're doing an Easy Run?
When you swim moderate pace, can you breathe like you're doing a Moderate Run?
When you swim Hard pace, can you breathe still like a Moderate run?
If the answer are all yes, congrats, you've good control over your swim technique and force applied.
If the answer is No, then you may have to look at:
1) how relaxed you are whilst swimming
2) Does the amount of force you applied in your pull justify for how much faster/slower you're moving?
ie: If I pull easy and I get a 1min 10sec 50m, and then I tried pulling REALLY HARD and I get only a 1min 5sec, then something must be wrong with the stroke when you start pulling hard!
3) Your breathing technique. Try running up 5 storeys with your breathe held. That is probably how you feel after finishing 50m swim if you constantly hold your breathe during your freestyle swim.
Let me know if you don't understand anything from previous post, I will gladly explain. It is important to know.
Cheers
KK
KH - Your swim is really improving very quickly. Need more practice and feel to make your swim smoother from stroke to stroke. Swimming like a robot trying to make any and every part of the stroke look perfect during the normal swim is way too much control and thus wasting a lot of energy on the control. I'm not saying dont' control but you have to make the transition from pull to pull more synchronized and continuous. :)
Lastly, breathing control is also a crucial issue for you. It doesn't make any sense to be able to swim fast at moderate or easy pulls making use of streamline positioning but you feel like you're always panting like a dog like you've just carried 100kg of load from 1 place to another. Get what I mean? I'm always in the room when you need my words and the stack of books and dvds are also there if you need them. Help yourself. :)
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