training

For juniors, who are having common tests next week, u can choose either programme 1 (land) OR programme 2 (water)

programme 1 (land)
-1 set 800m (2:50 pace for guys, 3:20 for girls)
-100 good form pushups (any number of sets required)
-100 crunches
-100 calf raisers
-100 squats
-pullups (50 for guys, 15 for girls)

programme 2 (water)

500m
-self warm-up
-500m medium pace, 500m 10 hard 10 easy (10min)
-6 sets 100m (do in group, 15 min)
-3 sets 250m (do in group, 15 min)
-500m time trial (20min inclusive of rest)
(N.B for those who are using resistance throughout training, the 6 sets of 100m will be 6 sets of 75m instead and the 3 sets of 250m will be 3 sets of 200m instead)

1000m
-self warm-up
-600m with resistance (10min)
-2 sets 600m hard with resistance (do in group, 15 min)
-2 sets 600m hard without resistance (do in group, 15 min)
-1000m time trial (20 min inclusive of rest)
(N.B for those who are using resistance throughout training, the 4 sets of 600m with and without resistance will be 4 sets of 500m all with resistance instead)

**Juniors, please read carefully and msg gerald or delle or hy if there are any questions. remember, programme 1 is everyday while programme 2 is for your required number of trainings. juniors who choose programme 2 need not pack up after training. after reading, juniors are to msg trng ics to tell them which programme they are choosing for collating purposes.