Swim squad: 17032010

Tonight's training:

5x100 (S,K,P,K,S)

5x100 (50drills, 50 freestyle swim focusing on the drill)
1) Fist drill
2) Fingertip drag
3) 1 arm sculling with pull buoy. No kicking. maintain on the side.
4) right arm pull, left side breathe (left arm always on the side). 25m right, 25m left. On the 50m back, do 3pull 1 breathe, bilateral breathing.
5) Hand watch (pulling path 50m, no bubbles on fingers before start of pull 50m)

I also shared vertical kicking.. next time try this practice as your warmup on your own swims.

5x30sec vertical kicking (with 30secs rest between each), remember to focus more on the 30deg forward hip flexion and keeping your body stretched out.
Maintain head above water, use sculling from hands if need be.
Keep the kicking frequency gentle but efficient. Abt 80 KPM?

The vertical kicking is a GREAT way to introduce swim specific overloading on the legs.. don't overdo.. can get tendon strains. I felt the effect when I did 2km swim at sam's place and still manage to catch up with all of u with my kick despite i started half lap slower than u guys.. this is not hao lian but I've tested and proven this method to be useful.. i really felt much much stronger. Its worth a try but like i said, DO NOT OVER DO IT. Injuries can put u out for weeks.. losing even more fitness.

Last but not least, the drills above are the bare essentials to good freestyle swimming. You need to work diligently on them with LOADS of patience with slow and conscious swimming. Body awareness is TOP PRIORITY.. not the mileage.

Hope you guys enjoyed the recovery week intellectual training. :)

Cheers
KK

Ps: dinner was wonderful, albeit abit expensive.. But wednesdy night is definitely one of my two favoritest night all time now..:)