July 22, 2003
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一號風球~~~天鵝走0左啦~~~
waiiiiiiii……today ngor fan dra follow cuc, morning hui dra JC train ar…wake up at 6:30 la…keke
7:00-8:00a.m. 15mins stretching 30mins jogging at the riverside 15mins stretching
8:10-10:10a.m.(200IM*2+100F)*2 on 17mins——>but ngor on ng dol wor…keke…><
40*50F on 40s—1mins
450easy
8*17mbu sprint w/ 15kick on 12s
50easy
5*(50bu drill+50F) on 1:40
(25face+25back jump)==250m
100easy…
hahaha…today ho happy ar…becoz i saw ON CHAI when we were hving the training in the jocket club…ho miss kui ar…becoz long long long long time no c ar…
then tong aR P & loklok hui MC hv the breakfast lor…kekeke…then ngor fan home la…becoz 1:30 ngor yea hui mongkok teach kor BABY swim ar…kekeke…
1:30-2:30 teach baby swim ar…then hving lunch on my own ar…then ngor chow hui hksi train la…i saw hok him in the KCR…kekeke…
4:20p.m. start train la…
400F 300BR 200B 100BU
8*25m.s. kick on 40s
100easy
8*25m.s. sprint on 45s
100easy
4*400IM on 6mins
100easy
8*200IM on 3mins
100easy
16*100IM on 1:30
200easy
we finished it at 6:20p.m. ,swim for fully 2 hours
tonite john wong hui thailand hv the comp. ar….kekeke…kui ho ging ar~
