Training 2009: Week 1

300309 1800hrs - Swim
Workout: 1K Time Trial
Description:
200m: Warm up
2x200m, 4:30 set (include rest)
150m, every 50m increasing effort
4x50m
1000m: Time Trial
200m: Cool Down
Timing:
1 x 1km: 21:48
Avg: 2:05 / 100m
Distance: 2.15km
Feeling: First day of training with new coach. Pretty excited. Sets are short with little rest time. Will elaborate more in another post.

010409 1800hrs - Swim
Workout: Swim Drills + Transition
Description:
Sculling Drills - Quite a few variation, focusing on pulling without dropping elbows
Transition - Swim 200m, Run till last fountain
Timing:
Nil
Distance: 1km
Feeling: Had done this before, just that never focus much on the strokes while training. Will pay more attention to it.

030409 1800hrs - Swim
Workout: Transition
Description:
400m Warm up
2 x800m Main set
6 lap - Running Track, Higher effort at the straights, rest at the curves
Timing:
800m - 16:40
Distance: 2km
Feeling: Focused alot on the wed drills, shoulder and chest aching due to activating under-utilized muscles.

040409 0800hrs - Run
Workout: Long and Easy Run
Description: 1 hr jog, easy pace.
Timing: 1hrs
Distance: estimate 10km
Feeling: Whole body is so weak due to the swim sets on the previous day. Cant pick up my pace.

SUMMARY OF WEEK 1

Swim: 5km
Run: 10m

Bike: Nil

Swam alot this week. Learning the basic of swim, hopefully can correct my bad habits. Body is very tired, due to juggling of studies and trainings. Didn't really do well for the run for this week.

3 weeks: Nationals
8 weeks: Sundown Marathon
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