Training 2009: Week 2

060409 1800hr - Swim
Workout: Swim Sets
Description:
Warm Up
2x100m: IM (Back, Free, Breast, Free)
400m
4x50m (20s RI)

Main Set
Part 1: 3x200m (negative splits, 2nd 100m faster, 30s RI)
Part 2: 6x100m
Part 3: 12x50m (3 aerobic + 1 fast)

Cool Down
200m: Free
200m: Any choice

Timing:
Part 2: 2'20 including rest
Part 3: 1'20 including rest

Distance: 3km
Feeling: Descending set, only feel relax at part 3.

080409 1800hr - Swim
Workout: Race Simulation sets + Transition
Description:
Warm Up
2x100m: IM (Back, Free, Breast, Free)
400m
4x50m (20s RI)

Main Set
50m: All out (Swim start)
200m: Faster than T Pace (Turning around Buoy)
2x100m: T Pace (Straight length)
2x50m: Faster than T Pace (Turning around 2nd Buoy)
3x150: T Pace (Straight length, back to Transition)
(2 Sets of above)

Transition
200m: Sight 2 times for 50m
Run till last fountain: Moderate Pace

Timing:
50m: 1'20
200m: 4'30
2x100m: 2'30
2x50m: 1'40
3x150m: 3'30
(all including rest)

Distance: 2.8km
Feeling: Main set is to simulate race day. Rest time is integrated together with the sets timing, making it a nice rewarding/torturing system.

100409 0800hr - Run
Workout: Long Run
Description:
Home to Bedok Reservoir via sundown route.
Timing:
1hr 30mins
Distance: Approx 16km
Feeling: No strength when reached Springfield area.

SUMMARY OF WEEK 2

Swim: 5.8km
Run: 16m

Bike: Nil

Find that the swim are mainly descending sets and work around 3 different paces. Overall feel good about the swim.

2 weeks: Nationals
7 weeks: Sundown Marathon
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