Training 8/11/04

• Warms ups (10min)


• 1 set 54321 alternate pushups and crunches (20min)


• 4 rounds track;guys 1:45 per round, girls 2:30 (10min)


• Gym (look below) (60min)


• 3 sets circuits(Look below) (20min)

Gym 15,15,12 reps: (60min)

1. 10 pullups


2. Benchpress


3. Shoulder press


4. Seated row


5. Upright Row


6. Lats pull down


7. Snatch


8. Bicep curls


9. Hyperextension X 20


10. Dips guys15 girls 10


11. Rotary torso


12. Situps 20

Round the world:
4 stations:

1. Pushups


2. Crunches


3. Burpees


4. Flutter Kick

Each set is one round of the track. Carry out each station after every 100m. since the team is small. Guys one row and girls one row. Nadim and liyanna beware of this; do at your own discretion.

Training 6/11/04

warmups
5 sets pushups/situps (15min)

Dry rowing for 6 mins each before going down

3 X 4 Laps ( projected time: (3 x 4 x 6) + (2 x 5min rest betw sets)= 82 mins on water

Projected Total time taken: 15 + 6 + 82 + 10(time wasting) = 113 mins excluding washing up and launching off
Training shld be 2 1/2 hrs which means we have about 7 mins of time to launch off, take paddles and getting ready.


K2

1. Chong-Yihang (Yihang control your lower body, relax it coz u are making the boat rock with your stroke, add more twisting; chong dropping shoulders, punching more force forward instead of downwards)
   
2. Nadim-Ben (nadim dropping shoulders and kicking; ben your forearm must stretch out when you punch)
   
3. Shijia-Liyanna (shijia dropping shoulder, better the last time round, work on keeping the elbows parallel to the water surface, dun lean so much forward becoz it will obstruct your twisting; liyanna go for catch, practise direction, go in a straight line; both of you try to be add more pull to your stroke)
4. Weiling-Margy (Weiling work on your rhythm of kicking, sit behind and use your kick to balance your K2; Margy Add more catch, lean forward slightly)

Weiling and margy will go into K1 after the first two sets in K2

T2

1. Sherman and the new guy (Sherman help to teach the new guy the basics)
   

Points to note:

1. Speed in launching off(Time to practise before juniors come in)
2. Try to pace each other; guys k2 row side by side to practise direction; no more than ten strokes together and no more than ten strokes apart.
3. Bring water with you
4. You will not be going back to shore the moment you launch off; except for those who have to change craft
5. Work on your mistakes