Swim Lesson #11

Bukit Jalil, 6.15-8pm+

• Warm-up 800m
• 1 x 100m with paddle + buoy
• 1 x 100m with paddle
• 1 x 100m with paddle + buoy
• 2 x 100m normal
• 3 x (4 x 50m) hard with 20s rest after each 50
• 3 x 300m normal
• 1 x 100m (race) in 1:49 (new PB!)
• 1 x 100m cool-down

TOTAL = 3,000m