todAy hAi WED, so ng yea train in the morning, ng need wake up at 4:30a.m.....giNg ho la....then i wake up at 11:15a.m.,hai ng hai ho late lay??!!~kekeke...

yO~todAy toNg moTheR hUi drA 'BANK' ,hUi 寄錢 ,thiS iS thE tiMe too leaRn hOw to 寄錢啦~~~我要學0下點hElp媽咪啦!!!...kekeke...

eVeNiNg pRograMMes....hKsi
900warm up (100f+50m.s.)
4*100 m.s.(25kick+25drill+50swim)
100easy
10*50m.s. on 1mins
200easy
8*50m.s. on 1:30
400kcik/pull
6*50m.s. on 2:30
800F pull   (easy)

giNg tired ar...i am start"拉車"when i started to swim the warm up...ging ng tim ar,nearly hell la....

哎呀!!~得啦~應chOi chUn hO之要求我要加番佢個大名落0黎我今日lEe個diary...

今日我要特別鳴謝mR.aleX chOi chUn hO,becoZ todAy hAi kUi waKe uP...hAi kUi moRniNg cAll ngOr, remiNdeD mE wAke uP oN tiMe & hUi waNchAi trAin kaR....

mR. aleX:satisfy??!!~*

eVeNiNg progRaMMes....hKsi
900warm up (100F+100IM+100M.S.)
8*25kick (4*25F+4*25M.S.)
100easy
8*25swim (4*25F+4*25M.S.)
100easy
5*400M.S. (IM) on 6:30
100easy
3*400M.S. (IM) on 7mins
100easy
400M.S. (IM) sprint 95%
100easy
400M.S. (IM) sprint in 100%
warm down until 6:30p.m..........

waiiiiiiiiii.........idiOt kAr....游0左十個IM loR...我又再一次睇驗到勁辛苦+辛苦到<<嘔>>aR!leE排D programmes又開始變態起來啦~~*   >O<"

sHit~giNg tirEd aR...原來一早游完下午又游,係會死人0架~陳劍雄佢今日睇小我呀~本來游mAiN Stroke時我應該游BU 0架,但如果我游唒十個都係BU,我一定on唔到時間,gum mic等如<<無用>>,so i profer swim IM,thEn佢話我可能會slower thAn 游蛙D人0羅~係呀!!我認我係游得勁慢呀!!!但i think都未至於慢過D游蛙0既人0羅~~所以我<<怒>>0左幾個,直至佢將我"掉"離游蛙果條liNe...

∴°﹒☆°．﹒‧°∴°﹒°．﹒‧°∴°﹒
  ﹒‧°∴°﹒☆°．﹒‧°∴°﹒°．﹒‧°∴°﹒﹒‧°∴°﹒☆°．﹒
‧°∴°☆．﹒‧°∴° ☆﹒﹒‧°∴°﹒☆

唉~講0左咁耐...最後咪又係唔係今年去alabama~*
又話我咁細...i am ready 17 la....neaRly 18 tim la...
i cAn tAke cAre of mysElf...aLL bY mysElf~~~i dun liKe to stAy in hoNg koNg...一直我對hoNg koNg都無咩<好感>kar la...您知kar...

mUm: i doNt waNted tO stAy iN hoNg koNg anyMoRe~~~pLs

wAiiiiiiiiii................我今日又好乖啦~一早四點半就起身0羅喎!咁已經夠勁啦~then重要mo住生命危險去 wAnchAi 練水喎!!!五點就嚮條街街行0下行0下lor...重聽到好多小雀雀唱歌歌tim...好好聽呀~~~~kekeke...idiOt~

actuAlly, todAy dou yAu q. maNy ppl hui trAin kAr.....neArly 30 ppl aR...一到五點半...wAnchAi swiMMing pOOl 就會出現類似<七一大遊行>人頭湧湧的情況,包括各位泳員0既家長啦重有好多晨運人士圍觀tim佢0地企嚮泳池上面的plAtfoRm look doWn aT thE swiMMing pOOl & 議論紛紛地說:嘩!lee班"小朋友"天都未光...咁早就0黎游水0拉...真係厲害0拉!"....thaNks....kekeke...

MoRniNg pRogRaMMes.....wAnchAi.....
4*150im (50bu+b+br)/(50b+br+f)/(50+br+f+bu)/(50f+bu+b) on 2:50
200f/400f/600f/800f pull on 2:40/6:20/8:00/11:00
100easy
700f/500f/300f/100f pull on
100easy.......totAl=4400m pull.......>___<"

bUt aftEr this...我得第一sEt on 到jar wor...kekeke...pull完gum dor之後...我完全唔覺得係隻手tired D lor...反而係個大脾...夾板夾到更tired lor....sHiT~

then tong yip,yanyan,amanda,tingting& D auntieS hui hv the breakfast...hehehe.....ho ching ar D breakfast set...and ho BIG tim ar...hehehe....yau ging ho may wor......gOOd aR.....^0^~*

toDay...sTill hO suNNy,bUt hV a lOt oF cloUd iN thE veRy blUe sKy...

eVeNiNg swiMMiNg progaMMEs....hKsi
300swim+300pull+300kick
9*100 pull 2F/1B on 1:35/1:50
100easy
9*100 pull 2m.s./1easy on 2mins
100easy
2*(100bu+200b+300br+400f+500IM+100easy)
300easy

http://cyberkernel.uhome.net/penspinfini.wmv     giNg hO siU aR.....haNds maGic~~~

todAy is aRe veRy suNNy dAy alSo.....mo ar....todAy dou ng need train...so veRy boRe aT hoMe la, actually i waNted to gO oUt kaR, bUt i afrAid mY motheR ng bA, sO mEi mO hUi aSk kUi loR =V=

酷熱天氣警告終於除下0拉!!!

EEEEEeeee.....now.....dAy dAy dou giNg mo liA loR, doU nG G jO mEi hO, sHit~~~bUt laTer la, mAybe hUi hoLLanD la, bUt ngoR doU nG G hUi dOl wUi yAu D mEi jO, actUallY i thiNk hoLLand iS a Q. boRe plaCe, beCoZ nothiNg tO dO theRe, bUt iT iS a gOOd plaCe tO relaX~~~kekeke....aNd yAu pAncAkE eAt~~~

yeAh~~~today ngor ho乖ar....becoz ngor today hui hksi train in da morning.....ngor 至從fan hui follow fan junior sq.,nearly 1 month la..........but ngor saturday dou mo fan hui train kar.......today is one first time ar.......actually i think saturday D programmes and fitness wui ho haRd kA....bUt aFteR todAy fan fan hui follow.....actully dou ng hai tai hArd ka jar.....kekeke.....so dat neXt neXt neXt neXt neXt...........saturday ngor dou wui fan hUi trAin ka la.......sO doNt woRRy........aLL wiLL bE goiNg smOOth........

today hO suNNy ar........giNg haPPi aR......becoZ can曬太陽>3<~*muAh*.......ngor yea曬黑D.......>O<......黑D黑D黑D黑D黑D黑D黑D黑D黑D黑D黑D黑D黑D黑D黑D黑D.........keekekeke........

saturday morning programmes......而今日我0既paRteR就係chaRoliNe chiU la.......she is baCk~~~~~
fiteSS------->waRm uP 跑5個停車場圈......bUt aftEr it warm up i hv neArly hEll la....kekeke......
then 再跑多8個停車場圈....1大1細....大0既就要跑上山.....細0既就只係跑石路......AftEr it hEll alreAdy.....>____<"
then入0左去武術館做拉根.......
then 10:00 就準時落....
300IM*2 on 4:15s
4*100F+3*200F+2*400F+800F on 1:25/2:50/5:30/11mins
100easy
5*400IM (25m/50m/100m/50m/25m) on 6:15
100easy
waiiiiiiiiii.......todAy giNg jO jou finiShed la..........giNg eaRly joU上水0拉~~~dou mEi dOl 12 diM joU完loR

thEn miC ride bicycle faN hoMe loR...nothiNg speAciaL ar...today ride biCyCle dou quite gOOd wor i think...becoZ yAu D wiNd...sO todAy iS a gOOd dAy to go ride biCyCle kAr...kekekekeke.....

ngor hOi suM fAn la...so mY deAreSt brothEr...u nO nEEd to woRRy aboUt mE...& thaNks foR uR coMfoRt mE oN thAt dAys...& thAnks foR uR caRe tOO~