Hello Dragon Year!

Training picked up after the festive break in Jan, and everyone managed to take it in their stride. Shedding the weight gained from eating bak gua.. pineapple tarts.. and insane amount of eating.

Our annual CNY reunion was held at Ryan's place. Yusheng.. Gambling.. Mario Kart.. pizzas.. curry chicken... checkered shirt night.. and our alumni joined us for dinner too! Great to see you guys back!

We also had Wai Kit and Yan Ling who went to Subic Bay for the National Age Group Triathlon. Both Wai Kit and Yan Ling came in 2nd overall and Gold medal placing in their age group!!! Well done and congratulations! Thanks to Coach and to the awesome supporters who went down to cheer them on!

Click on this link below to watch their interview by the local media!

http://www.gmanetwork.com/news/video/108733/200-atleta-sumabak-sa-national-age-group-triathlon

There is only 2 more weeks to Sing Bi before we are done with the season! I believe we are more prepared this time round as we have increased our brick training sessions. Looking forward to the remaining training sessions!

Jan Training Program

Run on 4^th Jan

Run drills for 15mins.

1200m x 5 (6’) with recovery 400m.

EZ run of 2km.

Warm down

Run on 11^th Jan

Run drills for 15mins

1200m (6’) and recovery of 400m , 1600m (8’) with recovery of 400m, 2km (10”) with recovery of 400m and 2.4km(12’) with recovery of 400m.

EZ run of 800m.

Warm Down.

Run on 18^th Jan

Run drills for 15mins.

2000m x 4 (10’) with recovery of 400m between sets.

EZ run of 800m.

Warm down.

Run on 25^th Jan

Run drills for 15mins.

Fun Relay : Form a team of 4 runners and do a 4x 800m.

Time Trial : 5km.

Warm down : Exercises

Swim on 9^th Jan

Warm Up : 20x Push Ups, Leg raise (1’) and Planks (45sec) x 3 sets.

Main : FR 100m (2’), 200m (4’), 300m (6’), 400 (8’) and 400m , 300m,

200m, 100m

KICK : 400m (1^st 25m FR , 2^nd 25m BR)

30min Swim : 50m, Exit , Walk back to start line and contd swim 50m…

Sprints : 25m x 10

Warn down : 200m

TOTAL : 3000m

Swim on 16^th Jan

Warm Up : 20x Push Ups,50x Jumping jacks and Alternate Planks (45sec) x 3 sets.

Main : FR 400m x 6 (8’)

FR KICK : 50m x 10 (1’30)

Drills : 200m (up on left arm pull and down on right arm pull)

Warm Down : 200m.

TOTAL : 3100m

Swim on 23rd Jan

Warm Up : 20x Push Ups, Alternate planks 45 sec) and Reverse planks (45sec) x 3 sets.

Main : FR 800m (16’), 400m (8’) x 2 sets.

Breath Control : Swim 25m underwater using BR, surface and EZ 25m x 10.

Time Trial : 800m

TOTAL : 3450m

Feb Training Program

Swim sets for 6th Feb 2012
WU: 200m FR drill (up on left, down on right)
Main Set: 1 X 500m FR
2 X 400m FR
3 X 300m FR
Follwed by long ez 800m FR
WD : 200
Total mileage : 3400m

Run Training on 8th Feb at 7pm
Warm up - 30mins run drills.
Main - 1200m, 1600 2000.
(On 50%. Slope drills after each run sets)
1600m and 1200.
(On 80%. Slope drills after each run sets)
3km run on 50%.
Total - 10600m

Swim training on 13th Feb.
Warm up : 400m FR.
Main : 100m x 20 (2')
Ez 200m BR.
Chasing the dragon. 500 x 2.
Warm down : 200m.

Run Training on 15th Feb.
Warm up : 800m
Main : 2.4km x 5. (13min or 60%)