Track and Field Training Regime

Hey guys,

this goes out to everyone who wants to run for track and field for IMU Cup. I still need loads more runners so pls come for trainings starting on the Monday after Raya at 630pm. But for now, i want you to follow this regime everyday till then. I highly encourage you to follow this for the entire week of the holiday untill sun. the coming sunday just rest and then we'll meet again on Mon.

Morning:

do 3 sets of the following exercises. do each exercise continuously for 45 secs, rest for 2 mins then move on to the next one. repeat this 3 times:

1. Push ups
2. Crunches/Sit ups
3. Star jumps/Vertical frog jumps(squata like a frog and jump as high as you can and return to the same position)
4. Superman(lie flat with hands behind ears and raise them up like reverse sit-ups)
5. 10m sprints

Evening

for the evenings, do a 1.5-2km warm up jog everyday before starting training. and do the proposed trainings on alternate days.

Sprinters:

Include in your warm-up striding exercises. if you don't know what i mean, i'll teach you after Raya. for those who do, pls do them

1. Do 30-60s. Sprint continuously for 30secs and then slow jog for 60secs then repeat immediately after. do for 5-8times depending on fitness.

2. Focussed training. measure a distance of the event you want to run and do timed runs at least 5-8 times. shorter distance sprinters do more reps.

Long Distance Runners(1500m, road relay):

1. Do 30-60s. Sprint continuously for 30secs and then slow jog for 60secs then repeat immediately after. do for 5-8times depending on fitness.

2. do timed long runs up to 3.5km. this is especially for Road Relay runners who need to race 2.9km.

3. if you have a running track near your place, do 1,2,3,4,3,2,1. run 100m, rest for 100m then run 200m, rest for 200m and so on up to 400m then work your way down. this can be done instead of part 1.

I really hope you will train during Raya and we can do more focussed trainings after when we meet again.

Thanks
Sandip

SWIMMING

Hey Draconians,

Swimming event is finally over, and our house got 2nd overall!

Thank you to all the swimmers & supporters!

DRACO SWIM TEAM

Colin Teo, Dave Ling, Elden, Li Ling, Juliana Loh, Rebecca, Shu Yee, Philip Boey, Ka-Mun (reserve)

Tennis

The venue for the tennis competition is at Duta Tennis Courts(along Jalan Duta)

Date: 2 October
Time: 6-10 pm

Please ensure your house representatives are there by 5.45 (try to leave early as it is peak hour)

Any player not present 10 minutes after name is called will be given a walkover to thier opponent.

A reminder: Don't forget to inform your tennis reps that the name list of participants and events must be submitted to me by September 25

Track and Field

Track and Field and Road Relay

Training will be today 15/09/09 at 630 pm. meet outside IMU at the main entrance. Anyone interested to run for Draco for any event pls come tmr. NEED RUNNERS!!!

Sandip

Results

CONGRATULATIONS to the Draco teams!

BADMINTON - BRONZE

FEMALE FUTSAL - SILVER

CHINESE CHESS - BRONZE

To Snooker, International chess, Male Futsal, and Netball teams WELL DONE guys. It’s all right, we’ve WON the game before we started ;)

Track & Field

Track & field meeting tomorrow (8/9/2009)
12.30
outside audis

-Sandip-