training with the NTU Bi team

yesterday was a good training session with the NTU bi team.. though I have graduated from there... but then going back as a coach meant more than normal..

met them at 730pm.. saw the IVP swim team... the memories began to flow... and hahah they asked me to go support their IVP swimming meet this SAT..erm see how.. probably going to support my hall at the IH track meet instead.. and still got coaching at Sentosa with the NTU bi people...

the program i planned for the team yest was quite alright.. did with them the workout though... Michelle came down.. had been quite a while since I saw her.. was worried about Jingwei and her after the dragonboat incident... luckily they are doing well... glad...

the workout went like this..
Swim:
- Warm up 200m with gliding
- Stretching
- Sprint 50m all out
- Cool back 50m
- 10 x 100m ( intervals at 50m timing x 2 +1 minute, time includes rest time)
- Cool down 200m

Run:
-10 mins warm up
First 2000m set:
- 1000m at 70%
- Jog 200m
- 600m at 70%
- Jog 200m
- 400m at 800%
- Rest 7 mins

Second 2000m set:
- 800m at 70%
- Jog 100m
- 600m at 70%
- Jog 100m
- 400m at 80%
- Jog 100m
- 200m at 90%
- Rest 4 mins

Third 1000m set:
- 5 x 200m at 20 seconds rest after every set

Warm down and stretching...

not very tough, the guys looked fine after the whole workout.. after this training, I realised I need to change the training plan for them... realising their strengths and weaknesses... have to shorten their rest time and push their heart work to a higher level...

I felt good after the training... din really push much too... then luckily Michelle drove me home.. thanks Babe! we had a great talk! lets find a day and ask Vicky our to have a girls talk!

Now just ended school... going home to sleep.. later Have 5000m time trial at Bukit Gombak with coach and 5 guys at 5 pm! need to rest!