Training 2009: Week 12

150609 1800hr - Swim
Workout: Easy Swim
Description:
Warm Up
100m: Kick
100m: Bil Swim

Main set
2000m: Easy Swim
Mentally breakdown into 500m,
every 300m swim bilateral

Cool Down
200m: Kick

Timing:
Nil

Distance: 2.4km
Feeling: Easy swim, pretty mentally torturing for me.

160609 1800hr - Run
Workout: Easy Run
Description:
1 Round Bedok Reservoir.

Timing:
Nil
Distance: Nil
Feeling: ITB and knee area starts to tighten and acute pain was felt after 3km. Walk and run back to pool

170609 1800hr - Swim
Workout: Swim Interval
Description:
Warm Up (800m)
800m: Choice of Stroke (Did 300m Freestyle follow by 100m breast stroke x2)

Drills (900m)
100m: Single arm, 6 kick 1 stroke
100m: Side kick
100m: Front Scull
100m: Mid Scull
100m: Side Scull
100m: Back Scull
100m: Easy Swim
200m: Lung Buster (ever 50m, increase stroke per breath from 2-5)

Main Set (1600m)
4x 400m (RI: 30s)
1st 100m: Fist, Bilateral
2nd 100m: Swim at PAT
3rd 100m: Swim at P400
4th 100m: Swim at PAT

Warm Down
100m: Easy Swim

Timing:
8'55, 9'05, 9'15, 9'25

Distance: 3.4km
Feeling: Arm breaking.. Cant managed to hold the main set. Felt tired for the whole swim, arms are sore from the start. Maybe is the Monday swim, or maybe I'm just slacking too much at home.

180609 1800hr - Run
Workout: Easy Jog, Recovery
Description:
15min jog on field, bare foot
5 x 200m at pool
100m: Kick
100m: Run

Timing: Nil
Distance: Nil
Feeling: Was surprise that i have not pain during the run. Maybe my daily icing is working. But will not move on to hard running yet.

SUMMARY OF WEEK 12

Swim: 4.6km
Run: 3km

Bike: Nil

Still injured, and without bike. Nothing much i can do in my current state. Will kick start with bike training once i have my bike. Intend to bike every morning, just do drills at coastal. As for run, i will start off by running 10min per day and increase it slowly to 5km (30mins)

6 Weeks to Desaru
C Cube