New Season Training Program (Land) for May 06 - 10, 2009

Hey Guys, its the new training season and we have new training program to go along.

Run: 3 x 1.2km @70% intensity
Ergometer Row: 4 x 1km @ 70% intensity
*GYM*
Biceps Curls: 3 x 15reps , 7.5kg/side
Upright Row/Pull: 3 x 15rep , 7.5kg/side
Lat-Pull: 3 x 15rep , 3/4 Bodyweight (eg. body 100kg, 3/4 is 75kg)

Train Hard and Fight Easy.

Swine Flu Prevention

Guys, I believe you all have heard about the new Swine Flu.

For preventive reason:

1. Rowers are reminded to bring their own water bottle, at least 1.5 litre.
   
2. Pls refrain from training if you have flu or fever.

Being responsible to your own well being is being responsible to the team. :)

Regatta Announcement and NEW Training Program

Our Regatta Race event as of below:
Event No 75. PA Inter – Constituency Invitation 10 crew Dragon Boat Race (Open)

Heat 1, 4.10 pm

(**pls note that we have to be there 2 hours before the race. we'll meet at the bronze sculpture at UOB plaza at 2 pm.)

pls bring all your equipment, ID card, water bottles and some food like bread, bananas, watermelon or other fruits.

Point to note the Semi-Finals will be on Sunday 11.30 am.

New Training Program:

Run: 2.4km target below 10mins 45sec

Ergometer: 4km Row

Push-up & Sit-up: 3 sets of 30

Till then see you guys on saturday and NO CONTACT SPORTS!

Onestroke 杀 (Sa)!!!

New Training Program and Annoucement

Run: 400m ON trageting at 1min 30sec each

400m OFF OTOT

Total of 5 set each.

Ergometer Row: 4km Row

Sit-up and Push-up: 30 x 3 set; fast interval.

Words from coach: To start carbo loading and refrain from any contact sport from now till race date to keep injuring to the minimal.

NEW Training Program and Announcement**

1. NEW TRAINING PROGRAM for week July 15, 2008 - July 20, 2008

• 4Km run in 22min
• 50 sit-ups
• 50 push-ups
• 5 sets of 8 pull-up with 1.5min rest interval between each set.

2. Fitness Checkpoint for the Team on July 26, 2008 (Saturday), 10am.

• 2Km Run
• Max push-up in 1 min - 2 sets (best of 2 result)
• Max sit-up in 1 min - 2 sets (best of 2 result)
• Max number of pull-up
• Complusory, absentee will make up on August 3, 2008 during Land Training.
• Location: Practise Track beside Kallang Leisure Center.

3. There will not be any Training on July 27, 2008 (Sunday)

4. There will be 5 Sea training in August.

5. PFD will be in on 20 July 2008 (Sunday), 1pm.

New Land Training Program

Hello team,

• we are expected to complete the following for this week -
• 4km run under 22 minutes
• 50 push-ups
• 50 sit-ups
• 5 sets of 10 pull-ups

Updates

Information To Take Note :

• No training this Sunday [29th June 2008]
• Change of name - Ponggol Coris aka Onestroke

Words From Coach :

• Land Training every Wednesday with the aim of achieving the following -
• 4km run under 25minutes
• 5 sets of 10 pull-ups
• 50 sit-ups
• 50 push-ups
• Rowers are expected to clock the above mentioned by end of this week

Equipment :

• Paddles will arrive on the 6th July 2008 tentatively
• Personal Floatation Device (PFD) will arrive on a later date