Posts tagged “swim

Triathletes Swim First

First and foremost I am very thankful to the connectivity of internet, without it I wouldn’t have made friends from all over the world. Type type type and click click click,  I’ve sent a tweet , email, or chat a thousand miles away and then another person response instantaneously . I can’t say It’s 100% a good thing of course it has its ups and down but I am not gonna talk about that

This post is dedicated to the The Waterblogged Triathlete, especially to Maria Reeves. This is where the internet comes in, I was looking to improve my swim like forever and I manage to look up for swimming drills, and guess what? I stumble upon their website and twitter as well do follow them @SwimTrainTri

A conversation here and conversation there, I found out that they are have just finish the cover of their first book which is “Triathletes Swim First 100+ Beginning Swim Workouts for Triathletes” a couple of exchanges through emails and BOOM!!  guess what?? This landed on my door step a couple of weeks later.


Yup, I shamelessly admit that I have been secretly training for my swim with this,LoL, My secret weapon, I didn’t not bring this to the pool as first its not waterproof and secondly its really a sentimental item for me now that it comes with the autograph from Maria herself, Thanks Maria.

I have to say the front cover looks like the typical all out swim there which is good, reminds me of all my swims out there.  So whats in this book ? Basically this is a book where by if you are looking to improve your swim with drills and workout, this has got to be it, it has all the good stuff, with many explanations on terminology, and trust me I really have not heard of some but hey take it from the pro’s and yes They are pros .. all three of them , Kathrine Paglini, Maria Reeves and Victoria West. All them girls have hold records in their swim careers and I have to say AMAZING. check out their BIO here if you want to know more about them Meet the Water Bloggers


A little Preview of whats inside


This really helped me in understanding the jargons of swimming, coming from the pros I have definitely learned a few extras terms that could be useful if I wanted to pick up a swimmer chick 🙂 LOL

Waterbloggers isaac976 (5)Interval Training 101

The water bloggers preaching on Interval training and yes I believe in it too, its kinda like TEMPO runs but for our swim, good and sound advice ladies. Thank you.

Waterbloggers isaac976 (4)

Level One Workouts

Here I am only gonna share the #1 workout of the many hundreds of which are all awesome in the book, I have so far only gone as far as workout 20+ but do mix and match, I do say they really offer a plenty of variety but read on for a special bonus.. below

Waterbloggers isaac976 (1)Yes they even have a Write your own Drills, and if you have any good one, If the girls still have not thought about, do share with me so I can put it in my book. This to me I think is pretty good as they not only let you do their workout but also let you have your own creativity at play. I for one have none that’s why I got this book,LOL  I do have one which is the “BONUS” by the way, I always use my single drill before I got this book, you can call it the “976 drill”  its easy to remember


2 x 50m  (general warmup)

Main Sets

9 x 50m (3 x 30% effort, 3 x 60% effort and 3 x Race Pace)  = 450m

7 x 100m (freestyle concentrating on form) = 700m

6 x 50m (Alternate Breast Stroke and Free style) = 300m

Warm Down

2 x 50m (choice)

I hope you would add that into your book if you think its good enough, if you do thank you thank you.

Waterbloggers isaac976 (2)

Anyway I would like to thank the Waterbloggers again for sending me this book for a review, I have to say I really did have fun using this book and what a journey it has been for me after my last OD, this time I will be even more confident in the water thanks to the guidance and tips from these wonderful girls. The book retails for only $29.95 and if you are interested and looking to improve your swim you can go to the link attached below to purchase your very own book and best part is they come in e-Book version as well.

Sprial Bound Copy: Click Here

E-Book on Amazon : Click Here

Thanks for dropping by guys and have a great weekend

Vertical Kicking drills

Ultraswimfast blog has posted this very cool drill on their website about a month ago, and I find it practically useful to strengthen our legs as well as allowing us to rest and relax when we are doing this, The ladies at Ultraswimfast has written their own swimming drills and experience in the pool and open water, I can wait to be featuring their book real soon and when I get my hands on it

Do follow their blog for real cool and neat drills and tips for your “Ultra” Swim “FAST” .. Thank you ladies (Maria, Katie, Vicky) for sharing this and now I am sharing with all my readers.

By on August 6, 2013 • ( 6 )

Vertical Kicking is a fun and different way to work your legs in the pool. 

Vertical kicking 3 ways: hands above the water, elbows above the water, and  arms in a streamline.

Vertical kicking 3 ways: hands above the water, elbows above the water, and arms in a streamline.

To vertical kick, all you need to do is practice kicking in the deep end of the pool. You can do any kick (flutter, breaststroke, or dolphin) but some are more difficult than others. We think breaststroke kick is the easiest, dolphin is a little more difficult and flutter kick is the most challenging.

There are many different ways to vertical kick. You can kick with your hands above the water, your elbows above the water, or even with your arms in a streamline position. Kicking with just your hands above the water is the easiest and kicking with your arms in a streamline is the most difficult. Often, when I kick with my arms in a streamline I begin to sink and have to time my kicks so that I’m able to breath when I’m ready to.

I have done so many different versions of vertical kicking – everything from wearing 35 lb weight belts to tossing water polo balls or medicine balls to my teammates. I have also passed a 10 pound diving brick back and forth with a partner where the only rule is that the brick always has to be above the water. Sometimes, when I’m vertical kicking by myself, I’ll hold a wet towel above my head and vertical kick with that. I get the towel wet so that it is heavier than it would be if it were dry.

Vertical kicking is a good tool for triathletes because it can be used for everything from active rest, to endurance, or even sprint training. It can build ankle flexibility and also help build confidence in deep water.

Point to note: Never practice vertical kicking if you are uncomfortable in the deep end. Never vertical kick alone or without proper supervision. Don’t vertical kick with weights or any kind of resistance unless you are practicing with a team that is properly insured/certified by USA Swimming/USA Masters swimming and you have a certified coach on deck. SWIM SAFE!!!

Learn how to Sink in the pool.

Breathing in the water or rather constant exhalation is a necessary skill for an efficient freestyle stroke, but many athletes (especially newbies) have a tendency to hold their breath underwater even for myself. To master your exhale, try this sink-down exercise from coaches Paul Newsome and Adam Young of If you’re surprised by how hard you have to exhale in order to sink to the bottom, the coaches say this means you’re not exhaling strongly enough in your normal stroke.

How To

1. Tread water in the deep end.

2. Take a deep breath, bring your arms to the side or above your head.

3. Picture yourself letting out a big sigh as you start to exhale. Try to sink straight down to the bottom with no pauses.

4. Once your lungs are out of air, push off and come back to the surface.

If you struggle to sink, you may be subconsciously holding your breath. If you sink a little but pop back up to the surface, you may need to exhale more quickly. The coaches also suggest making a “brrrr” sound through your lips, to help your exhale. Once you’ve nailed the exercise, do three sink-downs in a row before your workout to release tension and remind yourself of proper breathing technique.

If you have notice most of my current training post are regards to swimming , its because Tri Factor swim is just around the corner, In the last few months 80% of my training regime has been in the swimming pool doing drills and laps, I have not totally neglected my bike and run its just that priorities first. If you have a good training program for the pool do share with me and the readers.

Next post, what I think of the Aqua Sphere Kayene goggle that I have tried out for a couple of months now

Singapore Cold Storage Triathlon 2012 Post Race Review

The race is finally over, after skipping two run races, I finally did my triathlon after waiting for 4 weeks. That was how long it took my legs to feel better, Special shoutout to Team Triboys Ian Faria and his bro Chris for sending me this neat transition towel. Will be racing Escape from Alcatraz with them soon in the near future.  If you wanna hook up for training or racing with the boys you can search Instragam hashtag or on twitter for #teamtriboys and you will definitely see them handsome hunks. Once again thanks boys and see you guys soon.

If you guys didn’t know what happened, lemme clue you in before you laugh at my miserable time, I was training for my “North Face 50k which is held in October” and my feet accidentally ran over a tree root, it angled 90degrees with a very loud crack and that was into my 4k out of my 15k trail run (I finished the whole 15k in pain if you are wondering) It all just went downhill after that. I had my feet X-ray and Doc cleared me, some how or rather the pain still persist till today. All I could train for this Tri event was swim and bike.

So kingdom come came and went. It was good sunny morning on last Saturday. Met with many of the boys before the swim felt a bit humid but its all in the fun.  The swim leg got delayed

Swim Segment

Participant had to make two loop for the swim and so how did the swim went? it went something  like this.. choppy sea water,  got hit in the face on my first 100m with my goggles knocked off my face, water got into my eyes and it stings like mad… got grabbed, groped and whatever you can think of, but hey that is why they call it the “Washing Machine”, you don’t join a tri event to have silky smooth swimming pool water do ya?  came out of the first loop and saw my watch for the first 750m, did a 16min but I nearly had a massive cramp when I was near to shore, I stop short of shore line and my legs couldn’t feel the ground, so I was curling my leg to feel ground and with that awkward leg position I nearly had a muscle pull on my calf, you know those massive super cramp.  Did not want to put myself in danger and don’t think I can afford a big cramp to my calf on the second loop. I didn’t kick as much on the second lap and I swam cautiously and closely to the line just in case my leg cramps up. Swim time: 43min

Bike Segment

Bike leg is always fun, went into T1 and took my gel and first time I did not place my shoe clipped ready on my bike for fast transitioning as this was a two week old shoe, have not put enough mileage into them shoes yet. Bike loop was an insane six loop over ECP with many dangerous turns (saw a couple of people bleeding pretty badly and bandaged up) … Road Marshal was shouting like crazy saying DANGER .. BIG GROUP AHEAD GO SLOW (er… its a race.. GO SLOW??) well I do hope the revamp the bike segment next time for a better and safer riding race. I was looking at my bike meter and it went like 32 – 34avg that was all I wanted nothing more nothing less and before my last lap I will usually take in some carbs for the run segment and guess what, silly me had to drop my packet of gel on the road, It was a decision for me to pick it up or leave it, I left it (was it a poor decision? I don’t know)  Bike Time: 1hr17min

Run Segment

Here comes the moment of truth, I told myself either I die running or I walked to the end in my run segment. went in T2, grabbed my headband put on my shoes, went out running in less than 2min and boy I could (NOT) run, after leaving the run out, massive cramps came into my thigh and I know for sure that without run training it will definitely kill me. Its not that this is my first race.. I never felt cramps this bad before, I practically walked and hop myself for the first 2km or so.. What was I thinking.. four weeks and not even one training on my run.

Never let your head hang down. Never give up and sit down and grieve. Find another way. And don’t pray when it rains if you don’t pray when the sun shines. – Richard M. Nixon

On the 3k mark, a familiar face came behind, tapped and passed me, It was Benny who was in one age group behind, he finally caught me in the run segment (all things going through my head now, thinking of stopping and quitting the race as its going to be a real pathetic race for sure) but I told my self #HTFU and keep going, and so I did.. yes the final run was terrible but I won’t let my head hang in shame. Yes it’s also the worst 10k time ever for me in my running career but I will not let it stop me. I will come back stronger (if my doc cleared me of any problems to my feet) Time: 1hr 17min

Well its the end of the race and I am glad all my buddies was here with me.  Not that I am proud of the time, but I sure finished it.. if your wondering yes the pain in my leg still persist. I am heading for an MRI this week. I wont let it damper my mood for me in the upcoming 2013 races that I have signed up for.

PS: word of advice, train before you go for a race. Dont be like stupid me.