Today is my first day back at work after 3 weeks holiday. It is also day 2 of preparation for the Triathlon Association of Singapore Triathlon.
I woke up early and made a breakfast of beef rissoles, fried eggs and salad. The salad was made of left overs from yesterday morning with Greek feta cheese on a bed of fresh lettuce leaves.
Off to the pool with coach Louise Tan. Louise is a pure swim coach and she tends not to focus on triathlon sessions. I don't mind this because I like to mix up the strokes and makes the shoulders move in a variety of ways, thus reducing some of the risk of repetitive strain. Her favoured stroke seems to be the butterfly
The session was challenging, given that I am only 2 days back from holiday. But then, I always find swim sessions tough.
It stated out with 400 m warm up
(25m skulls, 25m pull X 2
50m SSS, 50m FS
50m finger drag 50 m FS X 2)
8 X 100 m with 20 sec recovery (this was done as 75 m FS with the remaining 25 m of each rep done with a different stroke in the order of the IM ie butterfly, backstroke, breaststroke and freestyle)
6 X 50 m finger drag: count the number of strokes
300 m butterfly kick with fins: 100 prone; 100 side position; 100 m on the back
200 m warm down
Total of 2000 m
Comments:
My biggest challenge is maintaining the quality of my freestyle stroke when I fatigue. And there is nothing more fatiguing than doing a 75 m free style ending up with 25 m butterfly. It really takes the wind out of me. When I get tired I shorten my stroke, fail to get the full rotation of my hips and swing my right arm across the line of my body to make up for the lack of rotation of my body.
The finger drag exercise is a good way to correct this overreaching of the arm as it enters the water and can be practised at a slightly slower pace than the other sets in the session.
Lunch consisted of herbal chicken with stir fried vegetables from my favourite chicken aunty. I skipped the rice in an effort to keep my carbohydrate intake low while I am trying to get my body fat percentage down.
Dinner consisted of stir fry pork with stir fry vegetables with vegetarian oyster sauce.
After dinner I did about 45 minutes of stretches. Ironing out the kinks.
I woke up early and made a breakfast of beef rissoles, fried eggs and salad. The salad was made of left overs from yesterday morning with Greek feta cheese on a bed of fresh lettuce leaves.
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| Breakfast of Champions |
Off to the pool with coach Louise Tan. Louise is a pure swim coach and she tends not to focus on triathlon sessions. I don't mind this because I like to mix up the strokes and makes the shoulders move in a variety of ways, thus reducing some of the risk of repetitive strain. Her favoured stroke seems to be the butterfly
The session was challenging, given that I am only 2 days back from holiday. But then, I always find swim sessions tough.
It stated out with 400 m warm up
(25m skulls, 25m pull X 2
50m SSS, 50m FS
50m finger drag 50 m FS X 2)
8 X 100 m with 20 sec recovery (this was done as 75 m FS with the remaining 25 m of each rep done with a different stroke in the order of the IM ie butterfly, backstroke, breaststroke and freestyle)
6 X 50 m finger drag: count the number of strokes
300 m butterfly kick with fins: 100 prone; 100 side position; 100 m on the back
200 m warm down
Total of 2000 m
Comments:
My biggest challenge is maintaining the quality of my freestyle stroke when I fatigue. And there is nothing more fatiguing than doing a 75 m free style ending up with 25 m butterfly. It really takes the wind out of me. When I get tired I shorten my stroke, fail to get the full rotation of my hips and swing my right arm across the line of my body to make up for the lack of rotation of my body.
The finger drag exercise is a good way to correct this overreaching of the arm as it enters the water and can be practised at a slightly slower pace than the other sets in the session.
Lunch consisted of herbal chicken with stir fried vegetables from my favourite chicken aunty. I skipped the rice in an effort to keep my carbohydrate intake low while I am trying to get my body fat percentage down.
Dinner consisted of stir fry pork with stir fry vegetables with vegetarian oyster sauce.
After dinner I did about 45 minutes of stretches. Ironing out the kinks.
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