Monday: 30 k on the road, through Selarang and Changi Village -- need to get used to hills, and starting easy
Tue: 50 laps swim, focus on going fast
Wed: 7 km aerobic run in the morning and stationary bike in the evening. 2 min fast spin, followed by 3 min recovery. Only managed to do 7 sets
Thu: 50 laps steady swim, focus on sustained swimming for 20 laps. Ave lap time during 20-lap continuous swim: 1:19 (down about 2-3 sec). Now doing bilateral breathing and sighting after right breath. Fastest lap: 1:04
Akan datang:
Fri: intervals 10x400m; 1 hour easy bike ride in afternoon
Sat: rest
Sun: brick session - 2 hour bike + 3 km run
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