Mon 29 Sep

Sat 27 Sep PM:

Swim:

500m Fs – easy

500m Br – easy

500m Flutter-Kick – easy

Total: 1500m or 30 Laps

Mon 29 Sep AM:

Swim:

WU:

500m Fs

500m Br

500m Flutter-Kick

Main Set:

20 x 50m Fs on 2mins – completed each lap @ 47-50secs

CD:

100m Flutter-Kick w Longest Fins – cramps

200m Br

2 x 50m Back

50m Fs

50m Fly

Total: 3000m or 60 Laps

Mon 29 Sep PM:

Run:

2 x 4.3km = 8.6km @ Bedok Reservoir

Stairs Climbing:

3 x 17 Storeys = 51 Storeys

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