Monday training:
Venue- NTU
6pm
- 2 mins intervals with 90 seconds rest
15 sets

Coaching NTU bi team: joined them for the whole training session too.
Swimming:
1) Warm up 4 x 50m breaststroke
2) 6 x 50m freestyle kicking (using board or waterpolo ball)
50m cool down
3) 6 x 50m 10x10m drill
50m cool down
4) 6 x 50m catch up drill
50m cool down
5) 6 x 50m partner drill
50m cool down
6) 3 mins x 3 sets of thread water (1min normal, 1 min hands up, 1min full hands raised)
50m cool down
7) 4 x 25m sculling
50m cool down
8) 4 x 25m sprint
50m cool down

Tuesday training:
10km easy run

Wednesday training:
venue: NTU
- 8 x 800m at 1.43min pace per round
rest interval 90 seconds

Swimming trAining:
1) 400m warm up
Flippers on
2) 8 x 25m Dolphin kicking with bouy
3) 8 x 25m Side Dolphin kick with bouy
3) 8 x 25m Dolphin Kicks with breastroke hands
4) 8 x 25m Backstroke kicking with goggles on head
5) 8 x 25m Backstroke kicking with hands up

Track Session
1) 800m warm up
2) 3 x 400m at 80% plus a flight of stairs after every 400m

Static exercises
1) Push ups
2) Squats
3) Bridges front and side

Thursday:
Joined the Mount Faber Safra Elite Group
1) Ran from Mount Faber Safra to MOUNT FABER HILL
2) 6 x 1.6km loop including climbing down a long flight of stairs and coming up
3) Ran back to start point

Friday :
Met Yaoxiang in NTU and then swam only 20 laps to reduce the tension and tightness in my legs:)

Sat:
20km run at east coast
have to wake up as early as 5 am!

Sunday:
10 or 12km run at east coast
hopefully I can go there to throw some stones....

putting on weight now. not a good sign!
because of the irregular eating habits. Have to stop them!