This Wednesday and Next Wednesday And Every Wednesday

Dear all,

It was a great swim last wednesday. Many of you feedback to me that it didn't feel like it was that tough afterall... There're two explanation to this.
1) You've been mentally prepped for it since 2 weeks back by nagging from yours truly that this tough session was coming.
2) Your base training has been more than enough since our last race last year. Yes, base training is That important for speedwork to build on.

For those of you who experienced a drop in timing between the first and second hard swim in your sets, you probably just joined us not long ago or have some strokes issue that you have not been able to tackle, especially when you're nearing fatigue. It could be a mental focus issue, it could also be a misunderstanding of some stroke technicality. Whichever it is, I hope you personally come to me if you wish for more improvements. Have your data ready so I can help you.

Anyway, I've got vincent doing sub 9minutes swim for both 500m, congratulations to him.. maybe we'll have another podium age grouper soon in the team! :)

Next week, me and samsam will be away in Bangkok getting our well deserved rest after working continuously for God knows how long. So here's the next training details.

Teck Beng and/or Vincent, can you please help me lead them in the training?

Please look at below for grouping.




Group 1, 2 and 3 are Performance Group whilst Group 4 are for ALL NEWCOMERS and those whose strokes are not yet mature. Stroke integrity and Continuous swim (base mileage) is TOP Priority.

Training:
*P = Pull = use pull buoy between legs, no kick.

Group 1, 2 & 3:

Warmup: SPKPS (200 each) -> 40mins

Main set:
Set 1:
3X100 (E,M,H - 30seconds rest between each 100)
2 min Rest
3x100 (E,M,H - 20seconds rest between each 100)
1 min Rest
3x100 (E,M,H - 10seconds rest between each 100)

2min Rest

Set 2:
750m Best Effort (arm should feel achy. Lungs feel like busting. .M.A.X.-.E.F.F.O.R.T.)

Cooldown: 300m Breast

Group 4:
** Pauline and Robert: Your priority is to do the sets Continuously and feel comfortable and confident going continuously for sets after sets after laps after laps. Not the effort.
*** Ebnu: Your priority is Stroke integrity. Not effort either.
**** Saori and Musaic: Please swim those hard effort AS HARD AS YOU CAN and remember to go very very easy on the Easy effort set.

Warmup: 300m continuous swim easy

Main set:
Set 1:
300m (Moderate Effort)
3 min Rest
200m (Hard Effort)
2 min Rest
300m (Easy Effort)
1 min Rest
200m (Hard Effort)

5 min Rest

Set 2:
500m (Moderate Effort as 5x alternate 50 breast, 50 free)

Cool down:

200m Easy Backstroke (lay on back, do breast stroke kick)

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For those who bother, please take down your swim timing for me. :)

Cheers
KK