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