My essential workout for the CB month

Saturday, September 26, 2020

My essential workout for the CB month

10 × 7 reps of pull up

10 × 15 reps of dips

5km run

Accompanied me with Carl Cox music.....

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WHAT ARE THE BENEFITS GAIN FROM SWIMMING.

Learning to swim not only saves lives from
drowning, but it can also improve quality
of life. Recreational swimming is a great
family activity and swim lessons can give
parents a peace of mind around the pool.
Children also learn healthy active lifestyles
through being active in the water.
Adults can benefit from lessons too!
Swimming as a way to stay fit has many
benefits. Easy on the joints, swimming can
provide a full body workout while adding
some variety to the activity in your life.
Being comfortable in the water can make
this fitness activity an easy way to keep you
and your family healthy and active.

TESTIMONIALS

Dear Spencer,

Thank you for being Alastor's Coach! You are not only a "Swim Coach" You are a "Life Coach"!

Since 2006, you have been sincere and passionate about imparting this "life-skill" to Alastor. I thank you for always encouraging him and believing in him. It is not just about swim lessons, it is about water confidence, learning and applying the correct techniques that has brought him this far. Through the years, you have been patient in discovering the potential of this child and finally when it is time to let go of him as your student, you have also provided the path to further develop his swimming potential by introducing him to water polo. Alastor enjoys the game and he has made good friends at this sport too :)

I thank you for making a difference in his life. I also appreciate you for making a difference in OUR lives too. We have embraced sports more positively and now I am proud to say that we are a "Sporty Family"

Keep the Fire and Passion going! You made the BEST decision in becoming a professional in this area and enriching the kids and families around you. I hope that Alastor will continue to make you proud and one day fulfil his own dream of being in the Water Polo National Team! Jia You!!!

Be still like water…

Angeline Wong (Mother of Alastor Tan)

OCEANICSWIM (ADVANCE) 1.5hr per session ($70/session/swimmer) min 3 swimmers a class

Swimmers in this program will acquire advance swim techniques in all 4 swim strokes through advance drills practices. Swimmers at this stage of training, every metre should be an effective metre

This training program involves :

1) Aerobic Training ( Distance Training) –a good swimmer should have good endurance capacity to swim any distance. This allows the swimmer to go faster at any distance without becoming fatigued easily. So swimmers have to build an aerobic base at the early stage & then add more intense work to develop speed & speed-endurance. Like endurance swim, this training will build a stronger heart.

2) Stroke Mechanics & Swimming Energy – stroke efficiency is very important for a swimmer as this would conserve the swimmer`s energy for speed.

3) Swimmers will learn the techniques of a effective racing start from the starting block so as the start of a backstroke. The tumble-turn techniques used in freestyle & backstroke. Swimmers will also get to learn some of the FINA RULES.

4) Swimmers will be tested every 10 sessions tested on their timing for all 4 strokes (50m & 100m swim) to check on their progress.

Students will have access to swim meets and events schedules which will posted on my website

SWIMMING PROGRAMS

TODDLERS

-Basic Movement Skill In Water

-Getting Accustomed To Water & Diving Techniques

-Body Orientation

-Playing With Materials & In A Group

CHILDREN (4 YEARS OLD & ABOVE)

-Water Confidence

-3 Basic Strokes ( FRONTCRAWL, BACKSTROKE & BREASTSTROKE)

-Saferswim Programs Stage 1 To Stage 6 ( An initiative by: THE NATIONAL WATER SAFETY COUNCIL & in collaboration with: SINGAPORE SPORTS COUNCIL)

ADULTS

-Water Confidence

-3 Basic Strokes ( FRONTCRAWL, BACKSTROKE & BREASTSTORKE)

-Stroke Correction

-Speed Work

-Endurance Swim

OPEN WATER SWIM

- Proper Breathing Technique

- Speed Training

- Distance Tolerance

- Sighting

- Drafting

- Beach Starting & Exiting

Terms & Conditions

: No make-up lessons in the event of rain, absenteeism or away overseas.

: All fees must be PAID at the beginning of every month before lessons commence.

: Fees paid are NON-refundable & NON-transferable.

: There will be no lessons in the fifth week if there are five weeks in a month.

: There will be no lessons on PUBLIC HOLIDAYS.

: The Instructor RESERVES the RIGHT to postone or re-schedule the time & venue of the lessons.

: Students who wish to DIS-continue the lessons, will need to provide at least one month`s NOTICE to the Instructor.

Saturday, September 26, 2020

My essential workout for the CB month

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