Training 2009: Week 4

200409 1800hr - Swim
Workout: Easy Swim
Description:
Warm up
400m: Swim
4x100m: IM
4x50m: First 25m and last 5m fast

Main Set
3x200m: V02 Max 1:1 Rest

Cool Down
200m: Any choice

Timing:
Didnt Take
Distance: 1.8km
Feeling: Just want to swim to move the body after hours of studies. Hence never do the full set and time them

220409 181500hr - Swim
Workout: Tapering Swim+ Transition
Description:
Warm Up
600m
4x50m: 25m Hard, 250m Easy
200m: 100m Moderate, 100m Easy

Main Set
4x50m: Hard, High turnover and kick alot
4x100m: P@400 (2'00)
*short rest
400m: P@Thereshold
Transition: Race Pace
2.6k Run: Moderate

Timing:
4x50m: 2'20 including rest
4x100m: 2'20 including rest
400m: 2'04, 4'04, 6'15, 8'28
Transition: 19s
Run: 4'30/km

Distance: 2km
Feeling: Felt good about today's set. Able to meet all the timings especially for the 400m which i didn't monitor the timing for each 100m.
Was running 1-3s behind T-pace(4'33/km), was trying to go for negative splits for the 2nd km but didn't make much difference.

230409 1800hr - Tapering
Workout: Tapering Run
Description:
4km (Bedok Reservoir): Warm up
3x80m: Striding, Accelerate

Main Set
5x400m: Moderate Hard
Run set 2'30, hold pace at 1'45 (P@5km)

Timing:
1'40, 1'38, 1'39, 1'39, 1'43

Distance: 6km
Feeling: Was holding the main set pace pretty well. Was told to hold back even if can push. Tapering for this Sat's race hence training with lower mileage and intensity.

SUMMARY OF WEEK 4

Swim: 3.5km
Run: 8m

Bike: Nil

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

5 weeks: Sundown Marathon
C Cube