July 1, 2003

  • evening swimming programmes.....at HKSI
    start at 4:20p.m.
    (200F+100BR)*3
    8*25IM on 40s
    100easy
    8*50 m.s. drill on 1mins
    100easy
    8*50 m.s. on 1:30
    100easy
    2*(4*50BU+200IM) on 50s/3mins
    100easy
    2*(4*50B+200IM) on 45s/3mins
    100east
    2*(4*50BR+200IM) on 50s/3mins
    200easy
    total:5600M


    ging tired ar.....>______<"...nearly hell ar.......but today ngor ging happy la.....becoz today mo bai ppl "POW" ar.....yeah.....nearly follow dol la......+yau ar....dora~~~~....10 u ar.....