Into the monsoon season

Swim and run training has been constantly affected by the unpredictable weather these days. This can't be help as we are now in the year end monsoon season...

Training at UWC has been good so far. The whole swimming pool to ourselves, plenty of equipment for our training... really a great environment! On top of that, we are now saving our $1 entrance fees (some of you saved your $0.50... tsk tsk).

Our training sessions at the swimming pool are more focused now compared to the times at Clementi Swimming Complex. Program is written clearly on the white board which allows everyone to know what is the training program for the evening. Lesser talking during intervals are a good sign that everyone is getting more focused as well as putting in more effort during swim training.

A lot of last minute changes has been done prior to the start of run training lately due to the crazy weather. Coach and EXCO had to work out the contingency plan and at times make crucial judgement based on our intuition and experience. Safety is our number 1 priority! Therefore we hope that you guys understand and respect the decisions we make!

It is great to see many of you improve on your run with the constant training you have been putting in. Dannel, Josephine, Wai Chong, Mei Yan, just to name a few, are improving on your run. On a separate note, do train with enough sensibility and be safe.. don't be like me kena shin splint.. and in the end have to stop running and it will be another uphill task.

We also celebrated Ben's birthday after one of our training! We wish him a happy belated birthday once again!

All the best to those running marathon this weekend!

14th Nov Swim

Warm Up: 400m Drills

Main: 5 x 200m (4")

Free kick 10 x 50m (1"30)

Free sprints 10 x 50m

Warm Down 200m

Total: 2700m

16th Nov Run

Warm up : Ez run to Rifle Range Road.
Main : 400m x 8 with 400m downslope recovery.
Ez run back.
Total Mileage : approx 8.8km.

21st Nov Swim

Warm Up : FR 400m
Main : {100m (2') , 200 (4') } x 8
Kicks : 50m x 8 (FR and BR) (1'30)
Warm Down : 200m

23rd Nov Run

Indoor interval trainings.
2.4km Time Trial.
Total : 3400m