Category Archives: Training

English Channel Training

[Road to English Channel] The English Channel crossing swim is now confirmed to be on 26 August – 1 September 2020. 🦾 Luckily, water/air temperature will be a bit warmer and with 2 hour more sunlight time. Last week, I finished a 6-day swimming training camp by Rostislav Vitek and plus 2-day weekend races of 3km, 5km and 10km under strong wind and wave in Lipno, Czech Republic. Finalizing the physical condition.
Support my English Channel crossing here: http://bit.ly/English-Channel-HK-en
#Hongkongiceman#borntoswim#englishchannel#englishchannelswim#lamanche#swimming#openwaterswimming#longdistanceswimming#ows#marathonswimming#lipno @_borntoswim_

Let water guide you

This quarry in Blansko is the place where I had my first authentic ice swim 2.5 years ago, on 21-January-2018. I have rated here as my most favourite swimming place in Czech Republic. 2 weeks ago, I started my new job right next to this quarry. I swim here nearly everyday after work. I feel connected with the nature here such as the ducks, trees and fishes. I am part of it. Water seems to be a god to guide me where to go. Water tells me what to do in life. I believe in water. Thank you water.

Support my swim here: http://bit.ly/English-Channel-HK-en

#Hongkongiceman #borntoswim #englishchannel #englishchannelswim #swimming #life #openwaterswimming #longdistanceswimming #ows #marathonswimming #blansko #lom @_borntoswim_

Do you just swim? Or are you committed to SWIM?

Support me here: http://bit.ly/English-Channel-HK-en

1. 把訓練變得有彈性和個人化。如水般。適應現有的狀況。泳池關閉了兩個半月。我把布以諾淡水湖當作大泳池。好處是水溫比泳池凍。水溫在兩個月前是攝氏12度,現在是19度。英倫海峽水溫估計是16度。淡水湖訓練可以模擬英倫海峽。

2. 兩個月訓練已經完成。還有四個月。主要訓練是去學懂聆聽自己身體。恢復是訓練重要一環。我嘗試減少受傷機會。慢慢就準備兩個月後更大量的訓練。

3. 現在訓練是每星期六節,包括五節游泳和一節Total Resistance Exercises (TRX)全面阻力訓練。每週末都有一節長距離游泳,例如上星期六在13度水溫游四小時。當然我係唔著膠衣。平日游泳訓練大約在凍水一小時。

4. 菲比斯 – 將會有障礙。將會有懐疑者。將會有錯誤。但靠勤力,那是沒有極限。

1. Make the training flexible and personal. Be water. Adapt to the situation we have. In the previous 2.5 months, swimming pools were not opened. I treated Brno Reservoir as a big swimming pool. The advantage is that water is colder than swimming pools. I started from 12 degree Celsius water until now 19 degree Celsius water over 2 months. It simulates the condition of English Channel a bit although the Reservoir is with fresh water instead of salt water.

2. Two months training has passed. Four more months to go before the Channel challenge. General strategy is to listen to my body. Recovery is an important part of training. I should avoid injury. After 2 months, the training will go to the peak with higher swimming amount.

3. Current training scheme is 6 days per week including 5 sessions of swimming and 1 session of TRX core training. There is always one hard training at weekend such as 4 hours in 13-degree water. Three trainings on weekdays are easy such as 1 hour in 17 degree water. Of course, all training are without wetsuit.

4. “There will be obstacles. There will be doubters. There will be mistakes. But with hard work… there are no limits.” – Michael Phelps

Photo of the whole Brno Reservoir comes from Wikimedia.

SWIMSWAM Feature

Can’t believe to be on SWIMSWAM
https://swimswam.com/chun-kong-mak-becomes-first-man-to-swim-a-butterfly-ice-mile/

Feel thankful always. My coach, IISA Austria, supporting crew, medicals, friends, photographer, training partners, my love, my family. Gratitude is a power of life.

#Hongkongiceman #icemileswimbutterflychallenge #icefly #icebutterfly #iceflychallenge #iceswimming #butterfly #swimming #borntoswim #borntoswimint #gratitude #swimswam

Ice training never stops!

Used some cake moulds to form big ice pieces. Made an ice bath training at home.

👍🏿❄️Training must go on. Strengthen your immunity today!

#Hongkongiceman #quarantine #covid_19 #socialdistancing #immunity #icebath #englishchannelswim #swimming #life #attitude #openwaterswimming #longdistanceswimming #ows #marathonswimming