July 29, 2003
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today is the first day i follow fong san train in the morning, 5:30a.m. ngor dra wake up la…kekeke…kwan hei yan dou yau hui follow ar…today late dra d sin go out, nearly 6:00a.m. sin go out, ngor today dra hai ride bic. jar, D cars dor dra D, but dou hai ride the outside jar, actually q. daNgeRouS kar…kekeke…but nvm…becoz ngor ho GING
ka ma…horhorhorhorhor~*
morning programmes…hKsi
200swim
6*100b kick on 1:55
400f pull+200IM pull+200bu pull
8*100IM
50easy
4*15f drill +4*15m.s. drill
50easy
4*50m.s. kick
2*50 sprint +4*25 sprint
200f easy+50b easy+50b
15mins stretching
& ngor fan home then sin fan skool tung chynna practice life-saving, ging sunny ar…
, after ngor jau fan home la…becoz kui dated her frds, so ng duk han SHOW me…chARm…><…
then hving lunch at home / the whole family, becoz today pap dayoff
…kekeke…after lunch, ngor jau fall a sleep 1:30-3:00 
hui swim lou….4:15 starting at hkSi..follow coach cheung
200f+100bu+200f+100b+200f+100br
8*25m.s. kick on 45s
50easy
8*50 i.m. drill on 1min
50easy
4*400IM on 6:15
—>about 6:00
100easy
3*400m.s. (IM) on 6:30—>about 5:50-5:55
100easy
2*400m.s. (IM) on 7mins—>about 5:50
100easy
400m.s. (IM) sprint—>5:45
500pull (breth.5)
low b ka….ging tired ar…the programmes from coach cheung…CHE SIN ka~~~~
….10*400IM ar…
3 times showerS today…becoz swim for 3 timeS
