July 2, 2003

• http://www.drawflash.com/?id=doralhk

  
  

  today mo hui wanchai follow coach chan ar…….but hui jo hksi follow coach cheung…….jo fitness…..

  
  

  400m jogging………(20push up+10蛙跳)*5…………15mins gym each 30times………5*(50sit up+50back up+1mins pull (3-4)+30s pull(2))……..落水…….

  
  

  300F+300IM kick+300IM pull…………….25m.s. kick*4+50 kick*2……..50easy………..25m.s. pull*4+50 pull*2……….50easy……….25m.s. drill*4+50*2 drill………….50easy……….25m.s.*4+50easy+50*2…………50easy………500F pull 5/7 breth……..100easy……..FINISH

  
  

  mother grandmotherbrother 

  
  

   meLoDy D frds ar…..

  • 12:51 am
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