Swim Lesson #7

@ Bukit Jalil 6pm-8pm+

11 x 100m before start

then...

2 sets of 1 x 50m hard - 1min rest - 3 x 50 easy. my fastest 50m was 54s.

several individual 50m (hard) with long rests in between (times were 54-56s).

2 sets of 4 x 50m with 10s rest after each 50. this took me 5:36 / 5:37.

I lost count but I did at least 2000m in all.

Homework...

do sets of following (as above)

50m hard in 54s , rest 1min , 150m easy.

4 x 50m @ 1:10/50m, 10s rest each 50 = 5:10 total.