Training 2009: Week 10 and 11

080609 1800hr - Swim
Workout: Easy Swim
Description:
Warm Up
200m: Kick and Pull
200m: Sculling, Mid and High
100m: Easy Swim

Main set
3x 500m (RI 1min 30s)

Cool Down
100m

Timing:
all 3 sets 10'55+

Distance: 2.1km
Feeling: Easy swim, as there is no structured sets by Coach. First training day after Sundown.

100609 1800hr - Swim
Workout: Swim interval
Description:
Warm Up
8x 100m, RO 20s

Drills
100m: Sculling 25m, heads up. 25m easy
100m: Sculling single arm, heads up. 25m easy
100m: Sculling 25m, heads up, with press. 25m easy
100m: Sculling single arm, heads up with press. 25m easy
100m: Polo swim
100m: Easy swim

Main Set (part 1)
3x 100m: 2'10
3x 100m: 2'05
3x 100m: 2'00
2'20 set, RI is the remaining time
100m: Easy Swim

4x 50: Lung Buster. 50m easy swim, 50m bilateral (3 stroke), 50m easy, 50m bilateral (5 stroke)

Main Set (part 2)
4x 100m: 1'55,
2'55 set, RI is remaining time

2x 50m: Sprint 25m, 25m easy

Cool Down
100m: Easy Swim

Timing:
Main set part 2 didnt meet, 2:10 for most sets

Distance: 3.3km
Feeling:
3x100m set: im doing at 2min pace which is Ben and Yan Ling. My pace is 2'10, hence pretty tough for me to catch up with this set, especially the last set.

4x 100m: No need to say, 1'55. Imaginary figure for me now. Some more after more than 2km of swim, its a timing beyond my capabilities. Even Ben also doing more than 2mins for this set.
Tired day!

280509 1700hr - Run
Workout: Recovering
Description:
Warm Up
WALK 1 round reservoir

Dynamic Stretches and Warmup

Timing:
Nil
Distance: 4km
Feeling: Still haven recover from the ITB strain. Hopefully i will be back next week.

SUMMARY OF WEEK 10 & 11

Swim: 5.4km
Run: 4km

Bike: Nil
Cant train my lower body due to injury. Time is running up for my training for Desaru.. Will visit Doctor this week

7 Weeks to Desaru
C Cube