Yellowfish Training - It's You vs. Yourself

Caden & Violet

2011-08-15T23:25:00.003+08:00

Me:Caden, do you like Violet?

Caden:....he nod his head.....

Me: Violet, do you like Caden?

Violet: I don't know lah, i don't know!!Don't ask me!!

From the picture obviously she likes Caden because every Friday she is happy.And poor Caden...with high ego..trying to act cool...

Yellowfish Strides--Yellow week--Just Run

2011-08-05T23:40:00.002+08:00

A brief on how to identify your tempo run pace.Followed by a simple test with 7x1200

YF Strides-multicolor week--circuit

2011-07-28T23:05:00.005+08:00

Still can smile!!Means you guys are ok with the session!

Nigel--Because its photo taking mah

Warm up...steps

Push-up /NSEW/tuck jump/skipping/burpees/steps/50m dash

Thur swim 28/7 (4/20)

2011-07-28T23:04:00.000+08:00

Lane 2,3,4

6x200,6x100,6x50

Lane 1

5x200,5x100,6x100

Tue swim 26/7 (4/20)

2011-07-28T23:01:00.001+08:00

Lane 3

4x50 (ez,fist,1 arm,catch up), 6x200, 6x50

Lane 2

4x50 (ez,fist,1 arm,catch up), 5x200, 6x50

Lane 1

4x30 (ez,fist,1 arm,catch up), 4x200, 4x50

Kids OWS 24/7

2011-07-26T15:13:00.014+08:00

Children!!Lets form 3 rolls!!(as you can see all still in their dream)
OK Clarence, you swim well & i bring you to Mc Donald's after that. (why always Mc Donald's?Why not BK?)
Swimming in the sea can be very fun but can be dangerous if....blah blah blah

Ryan (behind)--Huh?What current? Black current?
Issac-(front)----No lah!!Current means now lah
Ok start going slowly..
Kimi--See!!I My right foot is gone!!
Daniel--Me too!! (They are more interested in the sand then the ows)
See what i meant....
Now we are going for 200m ..NON STOP !!(still playing with the sand)
Game time!!!Realy!!Charged!!
Look at Yep Min's son with the adults YF cap!!
Happy ending...
Not really for me..they pushed me into the water...its ok, they got lots of Sat for me to torture..

Mon25/7 swim

2011-07-25T21:51:00.001+08:00

Lane 3&4

8x50 ez,4x(4x50 drills),2x(5x200Hard),3x200 ez,2x50 ez,2x50 hard

Lane 1&2

8x50 ez,4x(4x50 drills),2x(4x200/100 Hard),2x200/150 ez,2x50 ez,2x50 hard

YF Strides-Red week-Plyometrics exercises

2011-07-20T22:44:00.003+08:00

Lots of hopping & jumping. End with a few sets of 400m sprint.

Tue swim 19/7 (3/20)

2011-07-20T22:40:00.002+08:00

Lane 3

6x(8x50 drills),2x(10x100),6x50

Lane 2

6x(8x40 drills),2x(7x100),4x50

Lane 1

6x(8x30 drills),2x(6x100),4x50

Mon swim 18/7 (2-20)

2011-07-19T13:08:00.001+08:00

Lane 4
4x(8x50) drills,2x(10x100),6x50

Lane 3
4x(8x50) drills,2x(9x100),6x50

Lane 1&2
4x(8x50) drills,2x(8x100),6x50

Yay!Yay!

2011-07-11T23:42:00.008+08:00

Who can play the hula-hoop?

Me!Me!

weee....

errrrr...

oopps!!

RUN!!!

10/7 Mon swim (2)

2011-07-11T23:26:00.000+08:00

Lane 4

3x(8x50),10x100,9x100,4x50

Lane 3

3x(8x50),9x100,9x100,4x50

Lane 1&2

3x(8x50),8x100,8x100,4x50

Thur swim 7/7

2011-07-11T09:33:00.001+08:00

Lane 3&4
3x(6x60) drills,2x(9x100),8x50

Lane 2
3x(6x60) drills,2x(8x100),6x50

Lane 1
3x(6x50) drills,2x(7x100),6x50

Tue swim 5/7

2011-07-11T09:32:00.000+08:00

Lots of drills & talking & shouting & casualties. No time to record.

Mon 4/7 swim (session 1 of 20)

2011-07-05T11:10:00.001+08:00

Lane 4

4x(8x50),2x(10x100)

Lane 3

4x(8x50),2x(9x100)

Lane 1&2

4x(8x50),2x(8x100)

Kimi & Daniel

2011-07-04T16:02:00.005+08:00

This is my naughty brother....

This is my father, also my pillow...
and also my bolster...

Jeriel Lim

2011-06-26T22:42:00.002+08:00

YF--Jeriel, show me something & we will get to play games later!

Jeriel--OK!Look!

YF--Oh My Goat!!Does it hurt?

Jeriel--Nope!You can try Uncle David

YF--But you have to lift me up after that ok?

Boo Boo me

2011-06-25T20:47:00.001+08:00

It was a boo boo.I ran without knowing my top was up side down!!Sigh..this days apparel are so "complex". You don't know to wear it up side down or inside out.Correct??So check before you run, or someday we may end up running with your shorts inside out, then you will look like supermen with the lining outside.

The North Face

2011-06-12T10:47:00.002+08:00

The North Face--
My Team mate, Ser Luck who was running with me for the past 2 years.
2009--Team No Face (i really no face, BONK)
2010--Team Who Scared Who (I really scared, WALK N WALK)
2011--Team Wait Long Long For You (who will be the "you" this year?)

More race reports can be found in
http://yellowfish-training.blogspot.com/search/label/Yellowfish%20Run

Vivien

2011-06-07T14:45:00.000+08:00

She was 1 of the most challenging kids that i ever coached. She was afraid of even putting her mouth in the water, no response when ask or talk to her, all she does was SMILE.(as you can see her "bo gay" toothless)
Thanks to her parents, with their help, she have speed up her progress.

Sorry for rasing my voice Vivien, sometimes i got carried away when coaching but its all for your sake. You have to be more bold in the deep pool OK?Buy you gummy bear??

My Sister- Susie Lim

2011-05-31T09:30:00.000+08:00

Susie, i am proud of you for achieving podium during the Sundown 42k.It's a mystery that we can run well because mum & dad wasn't sporty at all.(we spoke before)haha..scratch head..

You will be rewarded with another pair of NIKE Spider (white & red) this Wed YF Strides class, if you come..

Always wanted to thank you for bringing me for my 1st swim 34 years ago..

Yan Zi (left)& Yan Hong

2011-05-24T12:05:00.003+08:00

Yan Zi :Uncle David i want go wee wee.
Next thing when i carry her off the pool, she wee wee on me!!
Nigel Kee, you will pay for it on Mon swim lane 4...but then again..she is too pretty & sweet,let you go lane 3.

My NIKE shoes

2011-05-21T13:45:00.003+08:00

If only i have the time to run everyday, then they dont have to wait for their turn.

Jellyfish vs Yellowfish

2011-05-15T22:29:00.003+08:00

I have never been stung by jellyfish before (not that i want).Today was my 1st time & twice on my left arm during the Trifactor 3km swim.(on 200m & 2.6km).

The whole entire swim was not about swimming fast, hard or anything..but looking out for my friend, the jellyfish. Using all kind of methods, bilateral, off side swim, breaststroke, zig zag or whatever lah..XYZ!!! & yet still...they were everywhere at the green buoy!!

It's still hurts even when writing this blog.

Yellowfish vs Jellyfish

2011-05-09T14:27:00.002+08:00

Kang & Evan found 1 of them during yesterday OWS!!Victory!!

My PE teacher

2011-05-03T13:57:00.003+08:00

My 1st sprint with my brother,Richard in Tribob race. That's where i met my Secondary school PE teacher.

In 1983--He announced during our weekly school assembly--

"now we invite our un-official school soccer team to come up for public canning"

I was caught playing soccer at the void deck (illegally) & he sent me & the whole team to received 2 unforgettable cane from discipline master..should have drown him that day..

Ok..laugh all you want & make your day!!!Laughter is free!!

Crazy things that people do

2011-04-28T23:29:00.016+08:00

I decided to run to MBS today.

My greatest regret for not bring my dog to the casino..just kidding..

Wonder where to hide when its raining on this complicated bridge?..you notice it shakes?

Errr....that looks funny..

My running partner...

Can you spot me?

Time to go back..Hungry & thirsty..

I liked this restaurant, it's so sporty!!But no $ now

Ok OK..lets do it!!Since i am thirsty & hungry & it is the short cut to Fort Road & i always wanted to swim under this bridge..1 hand breast stroke, the other high up with the pouch.

Yay!!Avoided 2 river taxi, those tourist must be shock!!

Wow!!Indoor stadium liao!!!

Finally back to Ford Road..Like this.

Barbie doll--Martina

2011-04-26T07:20:00.001+08:00

She looks like 1 of the Barbie doll from Italy. And she sings when she is doing her back stroke.

OWS 17/4

2011-04-19T09:43:00.003+08:00

It was a short swim. Each loop, they were told to apply different methods.Entry, sighting, finishing, even understanding on the tides & current.

Lots of talking by me but only 1 question was asked by Andrew..looks like we have lots of experienced swimmers this time and a few pros who don't even bother to listen but talking away themselves. But the funny thing is, they will ask some top few question after a race..

How come i so slow?

How come the tides are so rough?

How come i lost my way?

How come last time i so fast now i am slow?

How come you never say?(see above)

Well, that's the "beauty" of being a triathlete.Just follow what people do, ask question later when something goes wrong....But we can avoid all this by understanding how to swim the OWS...example during my OWS session.

Circus time

2011-04-15T14:48:00.003+08:00

Run

2011-04-12T09:33:00.002+08:00

If it's raining, put on the rain coat...

Mon swim 10/4

2011-04-12T09:25:00.002+08:00

Lane 4--

10min kick,6x50 6-1,4x50 4-1,4x50 eyes shut 4-1

8x100 mod,9x100 hard, 8x100 mod,3x100 hard

Lane 3--

10min kick,6x50 6-1,4x50 4-1,4x50 eyes shut 4-1

7x100 mod,8x100 hard, 7x100 mod,3x100 hard

Lane 2--

10min kick,6x50 6-1,4x50 4-1,4x50 eyes shut 4-1

5x100/150 mod,7x100 hard, 5x100/150 mod,3x100 hard

Lane 1--

10min kick,6x50 6-1,4x50 4-1,4x50 eyes shut 4-1

5x100/150 mod,5x100/150 mod,5x100/150 mod,3x100 hard

OWS 17/4

2011-04-11T10:23:00.002+08:00

Whether you are new or seasoned swimmers, this OWS is to prepare you for upcoming races or just maintenance.
You can expect a briefing & introduction on how to swim in the sea and you will be focusing on short distances (100m to 300m) for every loop & many rounds with focus on different techniques.So come with a relax mind but not too relax relax..

Please remain in your current grouping..

Group 0--Hazbee, Ian Philip,Mok,Leonard
Group 1--Mon & Thur lane 3 & 4,Tue lane 4
Group 2--Mon & Thur lane 1 & 2,Tue lane 3
Group 3--Tue lane 1 & 2, Thur lane 1
Group 4--You know who you are..

See you on 17/4,8am to 10am, F2 beach

Charlie

2011-04-06T14:16:00.001+08:00

See that new boy, Charlie. He has to jump & earn his yellow cap...hehehe

Tue swim 5/4

2011-04-06T09:28:00.001+08:00

Lane 4---
10 min kick, 4x50 catch up,kick,ez
5x200,5x100,10x50

Lane 3---
10 min kick, 4x50 catch up,kick,ez
5x200,5x100,10x50

Lane 2---
10 min kick, 4x50 catch up,kick,ez
4x200,4x100,8x50

Lane 4---
10 min kick, 4x50 catch up,kick,ez
3x200,4x100,6x50

Mon swim 4/4

2011-04-05T10:10:00.001+08:00

Lane 4---
10min kicking,4x50 pull,8x50 eyes shut, 8x50
8x200,8x100

Lane 3---
10min kicking,4x50 pull,8x50 eyes shut, 8x50
7x200,8x100

Lane 2---
10min kicking,4x50 pull,8x50 eyes shut, 8x50
5x200/300,8x100

Lane 1---
10min kicking,4x50 pull,8x50 eyes shut, 8x50
5x200/300,8x100

Tue swim 29/3

2011-03-30T13:19:00.003+08:00

"I promised you 1 min rest for the 100m sprint"..after awhile "Ready GO!!"
Saul--"It's only 47 sec!!" And he put his head in immediately & swim away for his life!!
"I hate bankers!!They just like numbers!!"
From the crowd "ooi!! Ooi!! ooi!!"
"Looks like alot of bankers in Tue class hor?"

Lane 3 & 4---
8min kick,1 arm swim,kicking, swim/kick,
6x200 ez,5x100 hard,8x50ez

Lane 1 & 2---
8min kick,1 arm swim,kicking, swim/kick,
5x200 ez,4x100 hard,8x50ez

Mon swim 28/3

2011-03-29T17:18:00.002+08:00

Making people swim slower is harder then making people swim faster. Slow down Monday, slow down.
We will be doing different things now, example--kicking non stop for 8min.

Lane 3,4
4x50 pull,8min kick,6x50 swim
7x200 ez,4x200 hard,20x50 technical drills

Lane 1,2
4x50 pull,8min kick,6x50 swim
6x200 ez,3x200 hard,20x50 technical drills

Chi Kiah

2011-03-28T14:25:00.002+08:00

He is a disasters!!!

David (not even calling me Uncle David), you sucks!!

David..i want to bomb you

David..you are boring.

David..come on, don't be angry

David...CANNONBALL!!

David...I want to kill you

Sigh...he is too cute...but of course he gets hell from me everytime he says those nasty thing to me, his both ears will become red and bigger!!!

Marianne & Max

2011-03-25T14:25:00.007+08:00

Marianne's mum "She saw you on a magazine!!"

Me"so small & she can spot me?"

Marianne's mum "she saw your yellow watch!!"

Me"did you Marianne??"

Marianne--head knock knock (a gal with few words)

"...power of Yellow color maybe when i get the free GV ticket (spot yourself contest), i should give it to Marianne.

Hee hee..what's this?Uncle David

2011-03-24T21:29:00.001+08:00

You will have those when you are my age...don't be naughty, go swim 100m!!

Mon swim 15/3

2011-03-15T15:52:00.001+08:00

Lane 4---
8x50 pull,8x50 6-1,8x50 5-1,8x50 4-1
10x100,10x100,4x50ez

Lane 3---
8x50 pull,8x50 6-1,8x50 5-1,8x50 4-1
9x100,10x100,4x50ez

Lane 2---
8x50 pull,8x50 6-1,8x50 5-1,8x50 4-1
9x100,10x100,4x50ez

Lane 1---
8x50 pull,8x50 6-1,8x50 5-1,8x50 4-1
8x100,9x100,4x50ez

OWS 13/3

2011-03-13T20:24:00.006+08:00

Rain or shine...we move forward...maybe because race is in 1 weeks time

Tides was 1.1m at 8am going down to 0.6m by 9am but it was pretty active even though tides was stable after 9am.

3 small loops, run 25m & 4 big loops to complete 1.9km.

Participants will expect a more active rising tides on race day.

OWS 13/3--

2011-03-12T20:36:00.005+08:00

Yay!!Am done with the swim course tomorrow!!Make a guess, which is one is tomorrow & which one is race day??

Tue swim 8/3

2011-03-09T07:39:00.002+08:00

Lane 4---
6x50 pull,8x50 catch up,4x50 sighting,2x50 head up
8x100,9x100,4x50 Hard

Lane 3---
6x50 pull,8x50 catch up,4x50 sighting,2x50 head up
7x100,8x100,4x50 Hard

Lane 2---
6x50 pull,8x50 catch up,4x50 sighting,2x50 head up
6x100,7x100,4x50 Hard

Lane 1---
6x50 pull,8x50 catch up,4x50 sighting,2x50 head up
5x100,5x100,4x50 Hard

Mon swim 7/3

2011-03-09T07:37:00.001+08:00

Lane 4---
6x50 pull,4x506-1.4-1,2-1 off side,head up, sighting
9x100,10x100,6x100

Lane 3---
6x50 pull,4x506-1.4-1,2-1 off side,head up, sighting
9x100,10x100,6x100

Lane 2---
6x50 pull,4x506-1.4-1,2-1 off side,head up, sighting
9x100,10x100,6x100

Lane 1---
6x50 pull,4x506-1.4-1,2-1 off side,head up, sighting
8x100,9x100,6x100

YF Open water 2007

2011-03-07T14:17:00.001+08:00

Everyone was sooooo young then...Can you spot yourself...??

OWS 13/3

2011-03-06T23:12:00.002+08:00

Venue---Carpark F2, beach front (race area) 100m towards the right,facing the beach

Date ---13th Mar

Time ---8am to 10am

Menu ---

Small loops to simulate the 70.3 swim route 1.9km.
A short briefing on the swim route will be given on what to expect on race day.

8am to 830am warm up + brief intro on OWS

845am start of 1.9km

955am cut off

All non 70.3 participants are also encouraged to swim the 1.9km

Group 4 swimmers will be swimming a smaller loop

There will be a short introduction to OWS during the session

Participants are encourage to swim with your actual race gears for the 70.3
Friends or public are welcome to join at $32 & will have to register at www.yellowfish.com.sg.No walk-in will not be entertained.
Please sign the indemnity if you have not sign before. (attached)

Tue swim 1/3

2011-03-04T07:29:00.003+08:00

Lane 4---
6x50 pull,ez swim,catch up,sighting,head up
8x100 hard,7x200/300

Lane 3---
6x50 pull,ez swim,catch up,sighting,head up
7x100 hard,6x200/300

Lane 2---
6x50 pull,ez swim,catch up,sighting,head up
6x100 hard,7x200

Lane 1---
6x50 pull,ez swim,catch up,sighting,head up
6x100 hard,5x200/300

:)

2011-03-02T04:30:00.003+08:00

It was a beautiful afternoon when i look up the sky, the sun was slowly coming out from the dark clouds & i captured that moment.

I realised i have forgotten who i am after so many years...& i know i have to keep looking for different things to keep me going...

MOn swim 28/2

2011-03-01T07:39:00.001+08:00

Lane 4---
8x50 pull,4x50 6-1,3-1,head up,sighting
8x100,7x200/300,2x50 ez,6x50 Hard

Lane 3---
8x50 pull,4x50 6-1,3-1,head up,sighting
8x100,7x200/300,2x50 ez,6x50 Hard

Lane 2---
8x50 pull,4x50 6-1,3-1,head up,sighting
8x100,7x200,2x50 ez,6x50 Hard

Lane 1---
8x50 pull,4x50 6-1,3-1,head up,sighting
8x100,5x200/300,2x50 ez,6x50 Hard

Thur swim 24/2

2011-02-28T07:43:00.002+08:00

Lane 4---
8x50 pull,4x50 6-1.4x50 3-1
12x50 hard,8x50 hard,8x200,2x100 hard

Lane 3---
8x50 pull,4x50 6-1.4x50 3-1
12x50 hard,8x50 hard,6x200/300,2x100 hard

Lane 2---
8x50 pull,4x50 6-1.4x50 3-1
12x50 hard,8x50 hard,7x20o,2x100 hard

Lane 1---
8x50 pull,4x50 6-1.4x50 3-1
5x100,4x200/300,2x100 hard

Tue 22/2 swim

2011-02-23T07:44:00.001+08:00

Lane 4---
6x50 ez,fist,catch up,kick,1 arm,
12x50,8x200

Lane 3---
6x50 ez,fist,catch up,kick,1 arm,
12x50,7x200

Lane 2---
6x50 ez,fist,catch up,kick,1 arm,
12x50,5x200/300

Lane 1---
6x50 ez,fist,catch up,kick,1 arm,
10x50,4x200

Mon 21/2 swim

2011-02-22T15:56:00.001+08:00

Lane 4 & 3---
8x50 pull,4x50 (6pull-1breath,5-1,4-1,3-1,2-1)
12x50 hard, 8x200,100ez,2x100 hard

Lane 2---
8x50 pull,4x50 (6pull-1breath,5-1,4-1,3-1,2-1)
12x50 hard, 6x200/300,100ez,2x100 hard

Lane 1---
8x50 pull,4x50 (6pull-1breath,5-1,4-1,3-1,2-1)
12x50 hard, 5x200/300,100ez,2x100 hard

Thur swim 17/2

2011-02-17T22:17:00.002+08:00

Lane 3 & 4---

4x50 pull,4x50 6-1,4x50 5-1,4x50 hips, 4x50 sight, 4x50 head up

6x200/300,3x100 hard,6x50 ez, 4x50 6-1, 2x50 hard

Lane 2---

4x50 pull,4x50 6-1,4x50 5-1,4x50 hips, 4x50 sight, 4x50 head up

7x200,3x100 hard,6x50 ez, 4x50 6-1, 2x50 hard

Lane 1---

4x50 pull,4x50 6-1,4x50 5-1,4x50 hips, 4x50 sight, 4x50 head up

5x200/300,3x100 hard,6x50 ez, 4x50 6-1, 2x50 hard

Oh no!!I can't tell who is who!

2011-02-15T13:40:00.000+08:00

Mon swim 14/2 Happy Valentine's Day

2011-02-15T13:24:00.006+08:00

Thanks for spending this lovely night with me. You guys have no life!! Having swim training during Valentine's Day!!
Charles "This is our life"
Ok... there will be no sprints tonight, will end early and let you go home & ....

Lane 4--
8x50 ez pull,4x50 push,4x50 pull, 4x50 6-1, 8x200,7x200

Lane 3--
8x50 ez pull,4x50 push,4x50 pull, 4x50 6-1, 6x200/300,5x200/300

Lane 2--
8x50 ez pull,4x50 push,4x50 pull, 4x50 6-1, 7x200,6x200

Lane 1--
8x50 ez pull,4x50 push,4x50 pull, 4x50 6-1, 7x200,4x200/300

OWS for 70.3

2011-02-14T14:48:00.003+08:00

All,

The additional free OWS on 6th Mar for all YF swimmers has been cancelled due to OCBC Cycle, as the ECP service road will be closed till 11am.

Please note that the only OWS for Mar will be on the 13th.

Venue---F2 beach (race area)

Date ---13th Mar

Time ---8am to 10am

Menu --- simulation of 70.3 swim route 1.9km.

8am to 830am warm up

845am start of 1.9km

955am cut off

All non 70.3 participants are also encouraged to swim the 1.9km

Group 4 swimmers will swim a smaller loop

For those 1st timer or new comers, there will be a introduction to OWS during the session

Public--$32

Navy Biathlon Team 2011

2011-02-11T14:18:00.005+08:00

Ok boys..you have been trained & tomorrow you must win for the NAVY!!

But to win the race, you must win one competitor....

......Yourself.....

You will swim straight, focus on your breathing during the run, pace well & empty what you got at the last 4km.

This is a bunch of fun boys to kick at, no complain but just do it.

Direction

2011-02-09T20:11:00.000+08:00

You go straight....
You then run back...
Make a sharp turn...
Run straight again...
Wung Yew "sigh..what the .... he talking about??"look down & shake head

YF OWS 6/2/11

2011-02-09T12:00:00.000+08:00

Gong Xi Fa Cai..welcome to the training. May your swim be as smooth as a fish.

A few loops to warm up & get use to the temperature & the sea bugs before we commence the long swim (320m per loop) & the 6.5km run.

Once the boat is ready, its time to start "cooking" the fish...

Short brief on how they will be "cook"...

Who say new year cant scold or whack people??..but its for safety...

I joined the "cooking" session too...

Time for 6.5km run..

And our 2 youngest runners were the 1st to finished..

Pictures can be found at www.facebook.com/yellowfishswim

Tue swim 8/2

2011-02-08T22:49:00.003+08:00

Lane 4---

4x50 pull, 4x50 fist, 4x50 6-1,4x50 3-1

6x200,5x200, 2x50 hard

Lane 3---

4x50 pull, 4x50 fist, 4x50 6-1,4x50 3-1

4x200/300,3x200/300 2x50 hard

Lane 2---

4x50 pull, 4x50 fist, 4x50 6-1,4x50 3-1

5x200,4x200, 2x50 hard

Lane 1---

4x50 pull, 4x50 fist, 4x50 6-1,4x50 3-1

4x200, 2x200/300, 2x50 hard

Mon 7/2 swim

2011-02-08T13:47:00.003+08:00

"OK, good night!!"
There wasn't any sprint after the 4x50 ez but most of them was expecting it...Lot's of happy voices, comments & smiling faces.

Looks like sprinting at the end it's an expectation on Mon class...
Have fun on the Sin Biathlon this Sat...

Lane 4---
8x50 pull,6x50 6-1,6x50 5-1
2x(7x200),4x50 ez

Lane 3---
8x50 pull,6x50 6-1,6x50 5-1
2x(5x200/300),4x50 ez

Lane 2---
8x50 pull,6x50 6-1,6x50 5-1
2x(5x200/250),4x50 ez

Lane 1---
8x50 pull,6x50 6-1,6x50 5-1
2x(6x200),4x50 ez

Mon swim 31/1

2011-02-01T14:27:00.002+08:00

It's freezing at 24 deg cel. Even i have to wear a breaker.But they were given non stop swim sets.

Lane 4---
8x50,5x(4x50),7x200,5x200

Lane 3---
8x50,5x(4x50),5x200/300,3x200/300

Lane 2---
8x50,5x(4x50),5x200,3x200/300

Lane 4---
8x50,5x(4x50),5x200,3x200/300

Biathlon Training - 6th Feb

2011-01-31T16:01:00.000+08:00

YF Biathlon 2007

All,

Happy Rabbit Year!May you hop with greater heights in anything you do.

May you eat lots of goodies & Bah Kua!!Put on some weight to burn for the coming OWS + run training!!

Date----Sunday, 6th Feb

Time----8am to 1030am

Venue--East Coast Carpark F2, beach front (slightly on the right towards Bedok Jetty)

Please bring along running gears & water

Do not bring any valuables

Please waterproof your belongings

For those who have not sign your indemnity before, please do so

What to expect for the training?

Few short loops of swim training & followed by a long swim (1.2km to 1.5km) + 6km to 7km run.

Any of your friends who wish to join this training, will have to email me by Friday 4th Feb.

Tue swim 25/1

2011-01-26T14:10:00.002+08:00

Lane 4---

6x50 pull,4x(4x70 catch up,fist,bilateral,off side)

6x100,4x200,1x300,2x50 ez,6x50 hard

Lane 3---

6x50 pull,4x(4x70 catch up,fist,bilateral,off side)

5x100,4x200,2x50 ez,6x50 hard

Lane 2---

6x50 pull,4x(4x70 catch up,fist,bilateral,off side)

5x100,4x200,2x50 ez,6x50 hard

Lane 1---

6x50 pull,4x(4x70 catch up,fist,bilateral,off side)

4x100,3x200,2x50 ez,4x50 hard

Mon swim 24/1

2011-01-25T15:47:00.001+08:00

Lane 4---
10x50 pull,8x100 hard,7x200,1x300,3x(4x50),4x50 hard

Lane 3---
10x50 pull,7x100 hard,7x200,1x300,3x(4x50),4x50 hard

Lane 2---
10x50 pull,6x100 hard,6x200,1x300,3x(4x50),4x50 hard

Lane 1---
10x50 pull,6x100 hard,6x200,1x300,3x(3x50),4x50 hard

22nd Jan

2011-01-23T20:53:00.009+08:00

"Today is my birthday, everyone, come give me a hug!!"

All start jumping into the water, except my sweet little nephew, Ian came hugging me.

"OK!!If you hug me, you don't have to stay back for class!!"

And then....one by one start crawling up to me...so realistic..but at the end, i still make them swim 400m extra.

Thur swim 20/1

2011-01-21T07:52:00.001+08:00

Lane 3,4---

5x(8x50) drills,10x100,10x50 Hard,6x50 Hard

Lane 2---

5x(8x50) drills,9x100,8x50 Hard,4x50 Hard

Lane 1---

5x(8x50) drills,8x100,7x50 Hard,4x50 Hard

Tue swim 18/1

2011-01-19T11:27:00.001+08:00

Lane 4---

24 x 50 catch up, fist, 4-1,6-1 etc

10x100,2x(8x50 hard)

Lane 3---

24 x 50 catch up, fist, 4-1,6-1 etc

8x100,2x(8x50 hard)

Lane 2---

24 x 50 catch up, fist, 4-1,6-1 etc

7x100,2x(6x50 hard)

Lane 4---

16 x 50 catch up, fist, 4-1,6-1 etc

7x100,2x(6x50 hard)

Mon swim 17/1

2011-01-18T14:39:00.002+08:00

It's so difficult to get everyone into the water this days..too cold. Everyone is hesitating...so i decided to go non-stop ....& "kill" them, so that they can be warm.

Lane 4---
40x50 (3-1,4-1,6-1 etc..),11x100,10x50 hard

Lane 3---
40x50 (3-1,4-1,6-1 etc..),10x100,10x50 hard

Lane 2---
40x50 (3-1,4-1,6-1 etc..),9x100,10x50 hard

Lane 1---
40x50 (3-1,4-1,6-1 etc..),9x100,8x50 hard

Change in venue for 23/1 OWS

2011-01-16T21:35:00.002+08:00

Due to F2 closure for the Singapore Duathlon on 23/1/2011, we will be shifting this OWS session to the Playground@Bigsplash beachfront.

Time: 8am to 10am.
All OWS dates
23rd Jan - Maintenance swim
6th Feb - Biathlon preparation
6th Mar - Aviva 70.3 swim training
13th Mar - Aviva 70.3 swim training
17th Apr - Maintenance swim
8th May - Maintenance swim
12th Jun - Maintenance swim

Thur swim 13/1

2011-01-14T00:12:00.001+08:00

Lane 4

8x50 pull,8x50 4-1,8x50 6-2,8x50 3-1,8x50 fist

9x100,8x100,2x100

Lane 3

8x50 pull,8x50 4-1,8x50 6-2,8x50 3-1,8x50 fist

8x100,8x100,2x100

Lane 2

8x50 pull,8x50 4-1,8x50 6-2,8x50 3-1,8x50 fist

7x100,6x100,2x100

Lane 1

8x50 pull,8x50 4-1,8x50 6-2,8x50 3-1,8x50 fist

7x100,6x100,2x100

Lane 0

8x50 pull,6x50 4-1,6x50 6-2,6x50 3-1,6x50 fist

6x100,6x100,2x100

YF strides 12/1

2011-01-13T10:17:00.002+08:00

I introduced the walking push up last night.Well, it was tough for the 1st time and it gets easier if we keep doing. I also want to emphasize that hopping is not just training your leg muscles but also on your stability.

10x400 tempo

2x800 tempo

Tue 11/1 swim

2011-01-12T12:03:00.001+08:00

Lane 4---

6x50 pull,4x50 kick,4x50 catch,4x50 fist,4x50 head up,2x(6x100),6x50 sprint

Lane 3---

6x50 pull,4x50 kick,4x50 catch,4x50 fist,4x50 head up,2x(5x100),6x50 sprint

Lane 2---

6x50 pull,4x50 kick,4x50 catch,4x50 fist,4x50 head up,2x(4x100),6x50 sprint

Lane 1---

6x50 pull,4x50 kick,4x50 catch,4x50 fist,4x50 head up,2x(4x100),4x50 sprint

Mon 10/1 swim

2011-01-12T12:00:00.001+08:00

Too cold to stop...

lane 4---

10x50 pull,8x50 catch,8x50 fist, 8x50 4-1, 2x(9x100)

Lane 3---

10x50 pull,8x50 catch,8x50 fist, 8x50 4-1, 2x(8x100)

Lane 2---

10x50 pull,8x50 catch,8x50 fist, 8x50 4-1, 2x(8x100)

Lane 1---

10x50 pull,8x50 catch,8x50 fist, 8x50 4-1, 2x(7x100)

Thur 6/1 swim

2011-01-12T11:57:00.001+08:00

Lane 3,4---10x50 pull, 2x(8x50), 2x(8x100)

Lane 1,2---10x50 pull, 2x(8x50), 2x(7x100)

Yay!! 1st swim of the year...sigh..when will it end?

2011-01-12T11:31:00.001+08:00

YF Strides 5/1

2011-01-06T15:34:00.003+08:00

My email to my runners--

"We had started last night. Fyi, whether is rain or shine, class will still be on unless there is disasters like earthquake, Tsunami or floods at the track.

I hope today you can hold your pen, walk for lunch after what we did last night. Please do at least 1 more time at your own time even with lesser intensity."

I can't make them run due to the rain, so lots of jumping jack,split squads,hopping, planks,push up etc at the steps last night. This plyometric & static exercises not only help to strengthen your legs but also increases your power.

But you just cant do it once a week..at least twice or you will be just fire fighting.

Tue swim-4/1

2011-01-05T10:53:00.004+08:00

Tuesday starts to get noisy..so the board comes in handy too.

OMG!Wait till HP & Alex join next week, will be lots of laughters & blood out from my nose.

Drills 4x25/15

Catch up,1 arm,kicking,

Lane 4---6x50 warm up, 2x(8x50) 4 pull 1 breath, 2x(5x100)

Lane 3,2,1---6x50 warm up, 2x(6x50) 4 pull 1 breath, 2x(4x100)

Mon swim 3/1

2011-01-03T22:11:00.004+08:00

This board is goooood!!!It draws attention especially those who likes to talk when i am explaining..Wung Yew hor??Khina hor??Jiayi hor??

10x50 Pull buoy

8x50 catch up

8x50 1 arm L/R

8x50 fist 25m/15m

8x50 head up 25m/15m

Lane 3&4-8x100,9x100

Lane 1&2-7x100,8x100

YF 2011--

2011-01-03T12:30:00.004+08:00

Just can't wait to make them feel the pain this week. Join the dark side at 7pm guys..it's all about 50m & 100m.

My 1st 50km run..PAIN LEI

2010-12-27T15:02:00.004+08:00

I crawl finished on the Ultramarathon yesterday with lots of joy & pain. It was a 5 mental torturing loops up & down the MR trail.

Who ever you are out there supporting with the "sng pao" & that gal who keep spraying water at me as if i am a money plant, it helps!!And my sister Susie who ran with me the last loop.

Spot the difference

2010-12-21T07:55:00.003+08:00

Sam & William or William & Sam.

I cant tell who is who once they change their swim wear. I will only have to look at their strokes.

Xing Yun

2010-12-17T15:56:00.006+08:00

Let Uncle David take a picture of you?

NO!!

NO!! NO!!

No!!No!!

If not, you have to stay back for class!!

Hee Hee at last!

Mon swim 13/12--last class

2010-12-14T07:32:00.002+08:00

During the 4x100m Breast stroke---

WY--See!See what you have done to us!!Now we can't even swim breast stroke!

All the funny stroke starts to surfaced during the relays...

Butterfly arms with breast stroke legs--Who else except our national shooter

Breast stroke arms with butterfly kick--

Breast stroke with no glide

Butterfly like a housefly

Back stroke as if it's drowning. (Almost dive in to save Bel, thought she was drowning.)

That's the power of , muscle conditioning on front crawl.

Thur swim9/12--last class

2010-12-09T22:21:00.002+08:00

Very tough relays tonight, especially those with only 3 swimmers.Team Ian Philip, Hazbee & Fung. Team 1(Fung) was so tired that they have to "buy" me over to swim the medley butterfly.

Lane 4---4x50 ez,10x50 hard,8x200

Lane 3---4x50 ez,10x50 hard,6x200,300

Lane 2---4x50 ez,10x50 hard,7x200

Lane 1---4x50 ez,8x50 hard,5x200,300

Relay--4x100 Front crawl,4x100 Breast stroke,4x50 medley,4x50 BR,4x50 FR

YF Strides--last class

Favourite color--Blue

Favourite animal--Giraffe

Favourite strokes--Frontcrawl (100m in 6min)

He look forward for the class because he gets to climb a "tree" which is me

It was Louis' happy day because he get to swim with his sister & brother in the intermediate class. Can tell by the action right?

Ok!!Lets welcome our new member!!! Louis!! (center in blue)

Look at him..heeeee heeeee

Mon swim 29/11

2010-11-29T22:08:00.001+08:00

Lane 4 & 3

10x50,2x(9x100),7x100

Lane 1 & 2

2010-11-16T17:11:00.001+08:00

Look!Uncle David , i can do this!My dad (Seng Hoe) also!But when he was younger.Faint...

Mon swim 15/11

2010-11-16T07:40:00.002+08:00

Lane 4

4x(4x50) drills,10x50,10x200,6x100

Lane 3

4x(4x50) drills,10x50,8x200,300,6x100

Lane 2

4x(4x50) drills,8x50,9x200,5x100

Lane 1

4x(4x50) drills,8x50,8x200,5x100