Swim Video and Brick Training

It was our second last training at Clementi Swimming Complex. Coach took the opportunity to show us how top swimmers execute their flawless technique through some video clips. The sharing session was an eye opener for some as it gives them a better perspective of how better and efficient swimming strokes are suppose to be. 2 relay teams competed against one another wearing a t-shirt. It was fun to see everyone struggling with the "transition" of passing the t-shirt to the next swimmer.

Brick training was held on Deepavali and it was really good to see such a good turn out once again. The hot sun and high tide was a perfect combination for an amazing swim and run at Sentosa. Everyone slapped on a thick layer of sun block lotion before heading out to sea to block the harmful sun rays, and for the other not so obvious reason of warding off sea bug bites. The sight of the guys wearing our striking tri tops was just beautiful. Training officially ended and the morning continued with volleyball at the beach!

Swim Training on 24th Oct

Warm Up: 400m Drills

Main: (100m - 200m - 300m - 400m) x 2

FUN: Relay with T-Shirt

Total: 2450m

Brick Training on 26th Oct

EZ Swim of 200m with sighting

800m Swim followed by 5km run.

Fun Training Week!

Coach introduced the "fun" factor in our trainings for the week. It was a good change from the usual training sessions which we have been used to doing. This is possible as we are in our lull period now.. and doing other activities can help spice up our training!

It was also great to see many of you turn up despite the unpredictable weather on Wednesday.. fortunately the EXCO made the right decision and we definitely enjoyed the training!

I think we should totally do more of this wheelbarrow swim, sprinting and captains ball! :)

<<< Swim Training on 17th Oct 2011 >>>

Warm Up : 400m drills

Main : 20 x 100m FR (2') (2.30)

EZ : 200m BR

Sprints : 10x 50m (1st 25m BR followed by FR)

FUN : Wheelbarrow 100m

Warm Down : 200m (Any stroke except FR)

Total = 3300m.

<<< Run Training on 19th Oct 2011 >>>

Warm Up : 800m EZ

Main : 10 x 400m (Main pack 2' with 1min rest interval) (Chasing pack 3' with
1min R.I)

: Main pack EZ 400m, 300m, 200m, 100m

FUN games : Buddy pull and sprint, Captains Ball.

Warm down

Total Milegae : 5800m and 4800m.

Long Run in a Long While

Had a usual long run today of 7.2km. Of which 4.8km was the higher intensity portion along the canal. It was great to see that a lot of you guys have improved and were able to clock good times at a comfortable pace.

Calisthenics was conducted by the 2 Captains.

1. Forward Lunges
2. Push ups
3. Dips
4. Crunches
5. Bridge

Attendance was excellent and we look forward to seeing you for more fun training sessions!

Keep training and you will see the results soon! :)

Back to proper training

Coach Peter is back! A lot of drills were done as well as sculling which was very different from our normal training session. It was a refreshing workout and we look forward for the next training!

Warm Up: 200m
Total Immersion Drills : 400m
Main : 800m FR (25m head up, 25m slow)
Sculling : 400m
Sprints : 10 x 50m
Warm Down : 200m.

Total = 2500m.

Running With Jason Part 2

Hi Everyone!

I hope you guys enjoyed today's training! Here's what we did:

1) Warm Up- 1 Round around track + Stretches

2) Main 1>3 sets of 60s:120s (60s of high intensity run followed by 120s of jog)

3) Main 2> 3 sets of 800m (Guys group 1: 3min-3m30s. Guys group 2: 3m30s-4m) (Ladies group 1: 3m50s-4min. Ladies group 2: 4m-4m30s)

4) Calisthenics Exercises: 3 sets of (20push ups, 20 crunches, 20 burpees) rest interval 1m-1m30s.

5) Cool down- Simple stretches.

Total Distance approx: 3.4km.

Swim Clinic Part 2

Thanks for coming down for both weeks of swim clinic. We didnt get to swim many laps and didnt get to get our heart rates up. But at least we did more kicking and breath management....

Summary for all the main T.I drills:
1. Skating
2. Spear Switch
3. Zen Switch (elbow drag)
4. Over switch (wrist drag)

If u want to practice this on your own, swim 2 laps of every drill CORRECTLY.
U can come ask any of the Exco members if you need help with the drills... for girls if you are shy.. go to your female captain.
Practiced hard and u will see the difference after a few months, or a few years.