090608 1800hrs - Swim
Workout: Drills+Mileage
Description:
200m: Warmup
3x200m: Usual 200m drill just that last 50m is sprint (Cant sprint so just stroke harder)
3x200m: Fin 100m, Swim 100m. Trap water 1min
3x200m: Tie-your-leg drill. swim 100 w/ leg tied and 100 swim (Did only 1 set)
3x200m: Paddle 50m w/ left/right hand alternate. Swim for 100m *Have a feel of pulling water not for strength! (Did not do at all)
2x500m: Swim with 1min rest interval
20x25m: Swim in small pool, 45sec interval including rest
Timing: Did not time for the 2x500m... Too shag by then anyway
Distance: 3.2km
Feeling: Super shag for the day. Did not do well for the tie-your-leg drill, find that stroking not efficient enough, lower body keep sinking. 500m set unable to hold form.. Struggle to finish.
090608 1800hrs - Swim
Workout: Mileage
Description:
800m: Warmup + activation drills
Main set: 4 x 2.4km.
1st 2.4km with 10km pace, (Aim for 2/lap)
2nd and 3rd with 5km pace, (Aim for 1:50/lap)
4th with 10km pace. (Aim for 2/lap)
Timing: 1st: 2/lap, 2nd: 1:50/lap, 3rd: 2:05/lap, 4th: 2:10/lap
Distance: 9.6km
Feeling: Painful set especially for the 3rd and 4th. Maybe misinterpret the 5 & 10km pace as the pace i wanna achieve. Should have used the pace that im able to do now for both 5 & 10km. But then again, i had ran 1:52 for my run TT after a swim TT just 3 weeks back. hmm maybe weak liao.. ahah!
Run: 9.6 km
12 weeks: Aviva 70.3
C Cube
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