Swim

500 m Warm-up

15 X 100 m pulling [moderate - fast]

6 X 100 m kicking [Still very weak... need to work on kick frequency]

600 m Drills [Single Arm/ Catch up]

50-100-150-200-150-100-50 Pyramid [Slowed down during 200m]

100 m Cool Down

2 X 25 Sprint 75 Stoke

50 m Cool Down

 

Swim, Run & Bike

800m Easy Swim [Open Water Swim]

5 km Moderate Run [Fast first half, slower second]

Leg Drills and Simple Core Work out

100 km bike [West Coast, LCK, Mandai loop] 

Its about 1 am and my bio-clock is so damn screwed up. Will be heading out to the padang soon. 

Run

9.0 Km run around Bedok Reservoir. 

[First 4.3 km moderate, Second 4.3 km fast, 400m drills and cool down.] 

Good Feeling during the run :)

Swim & Bike

800m Warm-up

 [I did easy stroking, trying to get back the feel of the water.]

12 X 100m Pulls 

[Mod-Hard pace. Again was focusing more on the strokes and the feel. Did get a bit laggy towards the end] 

600m Kicks

[Nothing fantastic...]

5 X 200m Swim 

[Started off a bit lethargically but it got better towards the end]

4 X 50m Sprint

[Didn't make the best out of the set... ]

100m Cool-Down

Notes: Started earlier. I think swimming works better when swimming with others :( oh well...

Cycled from school to home

[Great ride! :)]

Run

One and a half loops Bedok Reservoir plus journey to and fro... should be about 7.5-8 km