Open Water Training

Hi everyone,

There will be an open water training for everyone especially those taking part in Singapore Biathlon 2011. The objective of the training is to prep everyone for swimming in open water and getting use to the transition of running after a swim.

Details of training are as follow:
Venue: Sentosa Tanjong Beach
Time: To Be Confirm
Date: 15th January 2011 & 5th February 2011

We'll basically swim along Tanjong Beach for a distance before we head out of water and go for a run from Tanjong Beach -> Palawan Beach -> Siloso Beach and then head back to Tanjong Beach again. If time permits, we might even do two sets. Exact details of training will be finalised nearer to the date.

We hope that everyone can take part in this two training because we seldom have the chance of swimming in the open sea. Therefore we think that this will be a good exposure before the actual race itself.

The club takes the attendance of these two trainings very seriously and thus we will be taking into account for the considerations of subsidy for the race fee. Anyone that is taking part in the race and you're not able to make it for any of the two sessions, please inform any of the exco team. Thanks!

20th Dec

Swim Program as for 20th Dec:

Warm Up:
6 laps drills followed by 4 laps drills

Main Set 1:
15x100m Free in 2:30 or 2:50

Rest

Main Set 2:
20x50m Free in 1:15 or 1:25

Cooldown:
100m breast/back

Total Mileage:
3100m

13th dec

Hello ppl, this is the swim training prog for 13th dec:

Warm up
- 6 laps drill
- 4 laps drill

Main 1: 10 x 50m (no timing involved)

- 2 laps breathe on the right after 2 strokes
- 2 laps breathe on the left after 2 strokes
- 2 laps bilateral breathing
- 2 laps breathe on the left after 4/6 strokes
- 2 laps breathe on the right after 4/6 strokes

Main 2: 600m free (no timing involved)

- 1st lap constant speed (bilateral breathing)
- next 2 laps faster (normal breathing)
- repeat this 3laps cycle for 12 laps.

Main 3: 8 x 50m free on 2min

- first 35m normal
- last 15m head up

Main 4: Repeat main 2

Cool down: 200m breathstroke

6 laps drills, 4 laps drills.

6th Dec

hi pple. previously on the 6th Dec:

We did our 4 laps Drills. I will associate these series of drills as the 4 laps Drills. So please be familiar with it:
25m Front Scull, 25m Back Scull
25m One Arm Pull with other Arm BY THE SIDE, 25m change Arm
...25m One Arm Pull with other Arm IN FRONT, 25m change Arm
50m Freestyle Normal Swim.

Next we did the 6 laps Drills. Similarly please be familiar with this set of Total Immersion Drills that we did that day:
25m Side Skate, 25m Change Arm
50m Underswitch (Breathe Every 1/3 Strokes)
50m Zen Switch (Drag Entire Forearm) (Breathe Every 1/3 Strokes)
50m Over Switch (Drag the Wrist) (Breathe Every 1/3 Strokes)
50m Fist swim (Breathe Every 1/3 Strokes)
50m Freestyle Normal Swim

These 2 sets of Drills will be done on most of our training sessions.

We did Freestyle and Breaststroke Relays which was quite fun!

Look out for more in the future!

22nd Nov

Previously, Swim Training on the 22nd Nov:

Warm Up: Underswitch x 2
Overswitch x 2
Single Arm x 2
Fist Swim x 2
Normal Free Swim x 2
100m Bk Kick

Main Set: 300m Free, 3 x 100m Free
300m Free, 3 x 100m Br/Bk
300m Free, 3 x 100m Free
300m Free

10 x 50m Free

Total: 3200m

15th Nov

Swim Training for 15th Nov:

Warm Up: 300m Free
200m Free kick

Main: 8 x 200m Free
5 x 100m Free
8 x 50m Free

6 x 50m Br/Bk

Total: 3300m

8th Nov

Hi people! This was the program for the training on 8th Nov

Warm Up: 300m Free6 x 50m Drills

Main: 400m Free, 8 x 15m Free Fast
400m Free, 8 x 25m Free Fast/Slow
400m Free, 8 x 50m Free Constant pace

5 x 100m Br/Bk

Total: 3020m

Swim Training 1 Nov 2010

Swim Program for 1st Nov is as follow:

Warm Up:
400m free
6x50m drills

Main Set:
5x200m free; 4min 15s & 5min 15s
4x100m breast/back; 3min
4x50m free (100%sprint for every lap); 2min 15s

Tread water:
1min pure hand sculling
1min flutter kick
1min dolphin kick
3 sets in total

Total Mileage: 2500m

Swim Training 9 Nov 2010

Hi people!

Here's the training programme for today:-

Warm Up

6 laps drills
300m free

Main

2 sets of [(400m free)+ 4 sets of (25m free fast+ 25m Easy) ]
1 set of [ 400m free ]
8 x 50m free at 1m 15s intervals
5 x 100m Breaststroke/ Backstroke

Followed by conditioning exercises.

Singapore Biathlon 2011

Singapore Biathlon 2011
Hi people, please go sign up for the race under the men/women open category asap . Priority registration (for past participants) has started.


12 February • East Coast Park (near Car Park F2)
1.5km Swim • 10km Run
Registration Opening Soon

The Singapore Biathlon, the largest and most competitive biathlon in Southeast Asia, is an annual event organised by SAFRA National Service Association and Republic of Singapore Navy. This event consists of an Olympic-standard 1.5km swim followed by a 10km run.

The event started in 2001 to introduce endurance challenges to Singaporeans and has attracted a large following since.

Whether you're a youth at 15 or a veteran at 40, Southeast Asia's largest swim-run event promises to challenge the limits of your endurance with its new and exciting race route.

For more info, visit http://www.safra.sg/page.aspx?pageid=84

SUniG 2010 : Aquathlon

Run Training 28th October Thursday

Dear all,

here's the training programme for today:-

- Group 1:-

5 sets of 1200m at 6m 15s per set, with 3mins rest between sets.

- Group 2:-

(1200m at 6mins, rest 3mins, followed by 400m in 1m 30s, rest 1min) This is one set. Do 4 sets.

-Group 3:-

Ladder: 1200m, 1000m, 800m, 600m, 400m, 1200m, 800m. 3 mins rest interval between sets. Run HARD!

Calisthenics:-

8 reps of chin-ups X 3 sets : Latissimus Dorsi (Back muscle)
15 reps of sit ups X 3 sets : Abdominals
1 min of plank X 3 sets : Core muscles
10,15,20 reps of dips X 3 sets : Triceps

Swim Training 25th Oct 2010

Warm up:

6x50m Drills
100m Free
100m Back/Free


Main Set 1

5x200m Free, 4min or 5min
Rest
5x100m Free, 2min or 2min 30sec
Rest
10x50m Free, 1min or 1min 20sec


Main Set 2

300m Free, 6min or 7min30sec
Rest
830pm, 6x50m Breaststroke/Backstroke. 2min


Total Mileage: 3100m

SIM Sports Awards Night

The Sports Awards Night is basically a night dedicated for all sportsmen and sportswomen who have in one way or more, contributed to any of the the sports club in SIM.

Awards will be presented to all sportsmen and sportswomen. It'll be on 26th Nov 2010 evening at around 7pm-9pm, held at SIM HQ. The exact venue of the event has yet to be confirm by SLS. We will keep everyone updated once we've received the news.

The club strongly encourages all members to participate for this event as there will be awards given out to many of you and on top of that, buffet dinner is catered for all participants! (Trust me, it's good food.)

So please please please please try to make yourself available on that night and let's give our individual effort to support the school, the club and most importantly, your fellow team mates when they receive the awards! :D

21 Oct Gym Training

Training on thur was shifted to our SIM Gym as the PSI Level was at 108, in the unhealthy range.

35 Mins of aerobic training was done and machines used included the threadmill, elliptical, cycling and rowing machines.

This was followed by weights training. Focusing mainly on core, back and lower limbs.

The session then ended off with an indoor run around the school.

Some important dates to note:-

1) IVP Swimming 30th & 31st Oct 2010
2)SIM Sports Awards Night 26th Nov 2010

Of course to our RMIT atheletes, BEST OF LUCK and MAY THE FORCE BE WITH YOU as you conquer the examinations! It will be over pretty soon, so hang in there!

As for the rest, see you on Monday's swim training!

Swim Training-18th Oct 2010

Warm Up

6x50m Drills -Side Skate on WEAKER SIDE ONLY x 1
-Underswitch 3 Switches 1 Breath x 1
-Zen Switch 3 Switches 1 Breath x 1
-Overswitch 3 Switches 1 Breath x 1
-Bilateral Clenched Fist Swim x 1
-Normal Bilateral Swim x 1
100m Free Swim Breathe on WEAKER SIDE ONLY


Main Set 1

5 x 100m Free, 2min(Faster Grp) or 3min(Slower Grp) Interval
-Rest and wait for everyone to finish
2 x 400m Free, 8min or 10min
-Rest and wait for everyone to finish
5 x 100m Breaststroke or Backstroke, 3min 30sec(Everyone)
-Rest


Main Set 2

10 x 50m Free, 1min or 1min 20sec


WARM DOWN 100M


Total mileage: 2700m

Hill Training and PNF stretching

Hill training is a method of running up hills and is an effective way of buliding aerobic power and strength. It is a great form of resistance training for runners because as you run up a hill, you are fighting the resistance of the slope.

When compared to runing on flat surfaces, hill running forces the some muscles to contract more quickly and generate work at a higher rate. When the muscles contract more quickly and work at a higher rate, they become more powerful. While hill training, the muscles can develop two to three times as many muscle fibers than running on flat surfaces.


Hill Training

•helps develop power and muscle elasticity
•improves stride frequency and length
•promotes strength endurance
•develops maximum speed and strength


Hill Training Tips

•Start with an easy 15 minute warmup on rolling hills
•Take your time. Do not exceed your training level.
•Good hill running form Run with a slightly higher knee lift
•Pump arms vigorously
•Lean slightly forward
•Keep head up
•Cool down with a 15 minute jog on level or gently rolling ground.
•Jog slowly on each decent.
•If you want to run hills on a treadmill, for each change in altitude, run at a 8 percent incline for 90 to 90 seconds with 2 minutes flat recovery jogs.
•Do not hill train when you are injured.
•Learn how to run down hills properly

What is PNF Stretching?
Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted.

PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, it also improves muscular strength.

How to perform a PNF stretch?

The athlete and partner assume the position for the stretch, and then the partner extends the body limb until the muscle is stretched and tension is felt.
The athlete then contracts the stretched muscle for 5 - 6 seconds and the partner must inhibit all movement. (The force of the contraction should be relevant to the condition of the muscle. For example, if the muscle has been injured, do not apply a maximum contraction).
The muscle group is relaxed, then immediately and cautiously pushed past its normal range of movement for about 20 to 30 seconds. Allow 30 seconds recovery before repeating the procedure 2 - 4 times.

With reference from : http://www.thestretchinghandbook.com/archives/pnf-stretching.php

SUniG 2010

Congratulations on Team SIM Aquathlon in achieving 3rd! We've indeed achieved our goal!

Following are the results:

Men Individual
1 MOK YING REN NUS 36:40
2 LIM LU KAI NTU 40:24
3 LEE PUI LOONG, HENRY NTU 40:39
4 JOSHUA LI NUS 40:52
5 LIANG LEMIN NUS 42:18
6 DEX CHEONG NUS 42:58
7 OH ZHI JIE NTU 44:26
8 CHENG SHENG HAN, SHAWN SIM 44:54
9 BENJAMIN LAU SMU 45:06
10 TAN HANRONG NTU 45:09
11 TAN POH LONG NTU 46:06
12 SEOW WEI HOONG SIM 46:42
13 EUGENE LIM SMU 47:06
14 TAN YIWEI DARREN NTU 47:46
15 ALLISTER NGAI SIM 48:27
16 FOO ZHAN YUAN NUS 48:47
17 XANDER HUANG SMU 49:21
18 EDMUND HO SIM 50:38
19 ELSTON WONG SIM 51:21
20 CHUA JING ZHI NUS 52:05
21 CHNG YU JUIN SMU 52:14
22 JEREMY SAY SMU 52:34
23 DARYL ANG SMU 52:51
24 CHANG CHI YEE SIM 56:56

Women Individual

1 SUMIKO TAN NTU 00:45:30
2 CHRISTINE BOO NUS 00:50:31
3 PAMELA CHUA NTU 00:51:17
4 SARA NG NUS 00:51:48
5 JEMIMAH TAN NTU 00:52:38
6 CLARISSA TAN NTU 00:54:03
7 MICHELLE CHAY NUS 00:54:56
8 GOH YAN LING SIM 00:56:19
9 LIAW JIA YI SMU 00:57:02
10 TAN QIU KUN NUS 00:57:21
11 LYNNE SOON SIM 00:57:59
12 VANIA LIM SMU 01:00:27
13 ENID TENG NUS 01:01:22
14 CHONG YI MEI SMU 01:03:14
15 JENRIC NG NTU 01:03:48
16 CYNTHIA YIEW SMU 01:10:37
17 GOH QIU YAN SIM 01:15:33


Men Team

1. NUS
MOK YING REN 36:40
JOSHUA LI 40:52
LIANG LEMIN 42:18
Grand Total 1:59:50

2. NTU
LIM LU KAI 40:24
LEE PUI LOONG, HENRY 40:39
OH ZHI JIE 44:26
Grand Total 2:05:29

3. SIM
CHEN SHENG HAN, SHAWN 44:54
SEOW WEI HOONG 46:42
ALLISTER NGAI 48:27
Grand Total 2:20:03

4. SMU
BENJAMIN LAU 45:06
EUGENE LIM 47:06
XANDER HUANG 49:21
Grand Total 2:21:33


Women Team

1. NTU
SUMIKO TAN 45:30
PAMELA CHUA 51:17
JEMIMAH TAN 52:38
Grand Total 2:29:25

2. NUS
CHRISTINE BOO 50:31
SARA NG 51:48
MICHELLE CHAY 54:56
Grand Total 2:37:15

3. SMU
LIAW JIA YI 57:02
VANIA LIM 1:00:27
CHONG YI MEI 1:03:14
Grand Total 3:00:43

4. SIM
GOH YAN LING 56:19
LYNNE SOON 57:59
GOH QIU YAN 1:15:33
Grand Total 3:09:51

Good job guys! Let's work harder towards our next competition! Cheers!

Club T-Shirt

Hi fellow team mates,

Above is the design of our new club attire. Please take note that the shirt will be white instead of black.

Swim Training 3 August 2010

Swim training 

Monday 3/8/2010

Warm up
8x50m Drills  -2 x side skate
                    -2 x under switch
                    -2 x zen switch
                    -2 x over switch 

Main
400m-300m-200m-100m-400m Freestyle. Rest Interval 10 sec

Warm down 50m

Backstroke Drills Review
-back balance
-back balance rotation 
-streamlined position with arm movement
-partial recovery
-backstroke switch   

10x50m on 1min 35sec  

   

Warm down 50m

Total mileage: 2400m    

Thursday 15 July 2010 Training

Hi guys! Here's the training program for those who didn't attend.

6.5km Rifle Range Road Run

5x 800m intervals (under 3mins 30s)

callisthenics exercises

SIM Aquathlon Recruitment Drive

Dear biathletes,

We'll be holding our annual recruitment drive on the following dates.

Date: 30 June to 2 July
Time: 11am to 3pm
Venue: SIM HQ Atrium

Those interested, please feel free to come to our booth and sign up! Our friendly members will attend to you. Thanks!

Club Photos!