Monthly archives: January 2011

Friday swim with SportInc

Alarm rang twice, both times I shut it off and went back to bed. Then I sat up, told myself I’d be in Penang getting fat on laksa this weekend, so I’d better go for my workout. Happy I did. Tired but completed some quality sets.

Warm up

800m (50m free, 50m back)
8x50m (25m scull with fists, 25m swim with fists)
8x50m kick (25m fast, 25m easy)

Main set

3 rounds of (1st two with paddles, 3rd one without):
400m (3 stroke cycles fast, 3 cycles easy) on 10sec rest
3x100m on 1.45
200m (3 cycles fast, 3 cycles easy) on 10sec rest
100m (25m sprint, 25m easy)

Cool down

200m easy

Total = 4.8k

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Tuesday swim with SportInc

The set was nicely tough today. Didn’t quite enjoy doing backstroke cos I kept going off track and hitting the lane rope. But other than that the 1.50 interval was just enough rest to go hard for the 100s. Thanks G, I like how you mix it up. Top coach!

Warm up

800m (25m drill, 25m swim)
4x50m (15m underwater, 20m easy, 15m no-breather)

Main set

32x50m (25m build-to-fast, 25m backstroke)
100m easy
3x 5x100m on 1.50 (1.35 average) with 50m easy in between sets

Cool down


Total = 4.9k

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IM excited

Signed up for this with the gang. Can hardly wait!! First IM since Langkawi Feb 07, and fourth overall. Counting down the days and relishing the training. Seriously, nothing’s as hard as training for the ultra. Glad to give the running legs a break (well, sort of).

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