FIRST SWIM SQUAD OF 2011!

Swim Training 5/1/2011 -

PLEASE BRING PULL BUOY, WATER BOTTLE AND 100 PLUS.

PLEASE STAY BACK AFTER SWIM TO DISCUSS TEAM SUIT ISSUE.

NOTES BEFORE READING:
1) There are 4 groups; you are separated by your swim stroke capability, swim fitness and swimming experience based on how I know each and every one of you.

2) In each group there is a name with ** in front, that name is the leader of that group in charge of debriefing the group what to do in the swim.

You will be given a printed swim card to follow and instruct... You will be in charge of implementing the rest time.

3) Please Drink up between each set during rest time H20/100+ is okay. Water is a must.

4) Please be on time, training starts at 7.30 sharp tomorrow at DEEP POOL

5) Lastly, Be mentally ready before you come, Be physiologically hydrated before you come, and most importantly, prepare for it just like race day then, Just Come.

WARM UP:
5 x (100 freestyle + 100 backstroke/breast stroke)

MAIN SET:
Marianne**, Pauline, Saori, Jaslyn
(1.5KM - Primary focus: Different effort pacing plays with gradually shorter amount of rest gives good race pace simulation. USE THIS SWIM TO PRACTICE MAINTAINING A HIGH EFFORT OF SWIM + HIGH STROKE QUALITY)

5X300 as ...
1) 300 FIST SWIM Easy With Pull Buoy and No Kicking (warm up before the SHOCK SWIM - FOCUS: feel anchor, pull through with rotation)
3 min Rest
2) 300 FS Moderate Swim With Pull Buoy and No Kicking
3 min Rest
3) 300 FS Hard Swim
2 min Rest
4) 300 FS Moderate Swim With Pull Buoy and No Kicking
1 min Rest
5) 300 FS Hard Swim (MAX Effort, pace yourself to finish strong, see how this timing compare with your hard effort before this - the closer they are, the better your endurance is, if this one is significantly faster than the previous hard effort swim, you're being too reserved on the set as a whole..)


KK**, Vincent, Lawrence, Take
(2km - Primary focus: Its just a hard swim. Suck it up like a Man.)

4x500 as...
1) 500 FIST SWIM Easy With Pull Buoy and No Kicking (warm up before the Volcano Eruption - FOCUS: feel anchor, pull through with rotation)
2 min rest
2) 500 FS moderate hard Swim with pull buoy + strap around ankle - as hard as stroke allows, NOTE: Hip Flotation and REDUCTION OF LATERAL MOVEMENT AS PRIORITY
1 min rest
3) 500 FS Race Pace With Pull Buoy and No Kicking - 1 level below max effort
1 min rest
4) 500 FS Hard Swim (MAX Effort, pace yourself to finish strong, see how this compare to set 3)



Sam**, Yukari, Gen, Ben
(1.5km - Primary focus: Continuous pull with little to no catch up on recovery arm.. Also to negotiate and come to peace with the body and mind to maintain a certain race pace/uncomfortable effort)

5 x 300 as...
1) 300 FIST SWIM Easy With Pull Buoy and No Kicking (warm up before the thunderstorm - FOCUS: feel anchor, pull through with rotation)
2 min rest
2) 300 FS Hard Swim
2 min rest
3) 300 FS Hard Swim (MAX Effort, aim for same timing or faster than set 2)
1 min rest - you'll feel like crap here but DO NOT over rest here as lactic acid will accumulate.. move on to next set as soon as rest time is up
4) 300 FS super easy/recovery (clear lactate) - FOCUS: Breathe continuously, exhale immediately and with high volume when in water, inhale when out of water.
1 min rest
5) 300 FS Hard Swim (Race Pace, pace yourself to finish strong, see how this timing compare with your max effort before this - the closer they are, the better your endurance is)


Teck Beng**, KH, Wilson, Hong Jun, Calvin
(1.6km - Primary focus: Continuous pull with no catch up AND learning to negotiate and come to peace with the body and mind to maintain a certain race pace/uncomfortable effort)

4x400 as...
1) 400 FIST SWIM Easy With Pull Buoy and No Kicking (warm up before the blizzard - FOCUS: feel anchor, pull through with rotation)
1 min Rest
2) 400 FS Hard Swim (FOCUS: Continuous pull after one arm finishes at MID THIGH. Little to no catch up on recovery arm)
2 min Rest
3) 400 FS Moderate Swim With Pull Buoy and No Kicking (FOCUS: GRACE UNDER PRESSURE - feel anchor, pull through with rotation + DO NOT HOLD YOUR BREATHE)
2 min Rest
4) 400 FS Hard Swim (MAX effort, aim for same timing or faster than set 2's hard)

COOL DOWN:
300 Mixed strokes (no butterfly / freestyle allowed) - MUST DO.

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My words of motivation to you:

If you feel intimidated by the program I set, let me tell you.. I feel the same.

I did my very tough legs and abs workout in the gym on saturday after the desaru ride on last friday and I had two very high intensity days of workout on monday(VO2Max run + agility drills) and tuesday(24 exercises in gym)...

So, honestly speaking, looking at what I've set for us to do, I feel nervous too... Having to design this kind of depraves me of sleep and mentally, even though I'm stronger amongst you in usual times, I am reduced to just as strong as any one of you are right now.

I am afraid that I will cramp up too...

But I will come and try.

And I will survive the swim with The Team.

And SO WILL YOU. =)

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I can, I will.
Coach KK