**Mr yong on training:
Training intensity should be high with enough recovery rest in between. training should begin with a proper race set. Must try out different warmup to see what's best for your body. This set prepares you for the requirement of the race: over 1 set and competing with others to bring out the best in yourselves. after that can do broken up sets like take off with transition set, pure maintenance set, maintenance to charging set. each set should be done at race pace with sufficient rest. This will help work on different aspects especially on weakness. Focus now is to be able to give your best within the race distance and get used to the racing speed. Can finish the training with 1 more race set, but this time round do it your boat alone. This set fthe focus internally on your body's response. Finally do some speedwork to improve efficiency of strokes, body and boat control, usage of mind and entire body.

Training should be as frequent as possible because practice makes perfect. But must focus on quality. Avoid doing many sets with insufficient recovery. Keep training short by understanding the training well and be very focused in achieving it's effect. Not much chance to train in bedok. We have raced there many times already. Mentality be strong because there is practically no difference. Keep in mind: always race with the fearless and selfless you.

For land, jogging will be best. work on blood circulation to aid upper body recovery and strengthen the cardio system.

For those who can't do water because of tests, should try to do the program combining visualisation with stick or ergo, meaning a simulation of the water program on land with the full mental and physical contact and involvement as if really doing it in water. Simulation of distance on land is simply done by counting the cycles of strokes, every 500m is about 110 cycles.


Monday 25/6 Water
MacRitchie
5.30

2 Apache: Thang/timothy, wutian/jared

3 raptor: Aiman, szemin, debbie

1 K1 tiger: Delle

3 T1: ivan, weishun, dawn

2 C1: junhan, victor

1 C2: xavier/yingjie