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