19th October 2009 Monday - 16th YF swim; ascending then descending laps swim

Arrived the pool early tonight and chatted with coach and other Fish regarding the Sunday OWS. Many praises and good words to this well organised event and also to the a co-operative weather. Coach shared that he was thinking of calling off the swim when there was a 10min strong downpour after 3km wave started. Some of us including me were surprised that there was a downpour as we only thought it was a drizzle; we totally did not feel the downpour at all in the sea, not even some strong waves. Coach also confirmed that 1 loop was 600m, not 500m, until toward the end that current pushed in a buoy to make below 600m. I suggested to Coach to do FINA dist next time 1,3 and 5km.

Tonight some fish were hoping Coach would do a light training since most of us participated Sunday OWS and the so-called-recovery-swim would be more enticing. One even suggested no sprint tonight and Coach asked jokingly: "Since when my training does not have sprint?" and she replied: "Let starts from tonight lor!!" and everybody burst into laughter. No discount; tonight training was as hard as other nights and somehow I like it this way :).

Tonight drill was different and interesting. We did many laps of kick drill of the other styles; butterfly, backstroke, breast stroke and then swim the actual stroke style. Butterfly "killed" me, totally no clue how to swim. Just whack!! Hey but I kind of like back stroke, felt the kick and stroke, hence the swim was smooth. Finally we did a medley drill 25m each; started with backstroke, butterfly, breaststroke and then our classic front crawl.

Our long swim; if I can remember correctly; was something that we have never done before. Coach introduced ascending then descending laps moderate swim. I like this training as during descending laps, felt a sense of having bonus swim since it got easier.

100m-2.07min (approx 1 min breather)
200m-4.34min (ditto)
300m-6.58min (ditto)
400m-9.29min (approx 2 min breather)--

After this 400m laps, Coach stared at me with a smile and said:- "Want to hear if you are panting hard; not panting hard right? then OK!". "I felt good" I told him. He used to always comment that I pant hard, that means swimming inefficiently and push to hard. I think the 1 stroke 2 beat works very well for me in long swim, I actually felt relax. Sometimes during the swim I "played" with my swim speed, I applied 1 stroke 4 beat.

300m-7.08min (approx 1 min breather)
200m-4.38min (ditto)
100m-2.12min (ditto)

100m- breaststroke 2.50min; this break stroke reminded me of the time I started my Triathlon last year, and now realised how slow and tiring it could be if want to swim fast. Glad I picked up front crawl with great improvement.

Finally we did 4x50m sprint. 1min, 1.02min, 1.01min, 1.o2min.

After having attempted 60 lap pool swim a week ago, the recent YF OWS 3.4km sea swim with decent timings and many months of hard swim training sessions with the YF, my confidence now are well boosted, so I think it is time I should be going for longer distance and speed from now on.
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