今天早上遊了3千米

自從老教練（前奧運選手）退休後，周三的新教練是個長距離控，我數著數著都數亂了,一共遊了3千多米。寫下今天的課表，喜歡長距離的可以參考。我很不理解老教練為什麽要退休，和小孩子在一起多開心。

Warm up:

800m swim (choice)

400m kick (choice and no kick board)

Main set

4x 400m FC, 5 second rest between each set

1st 400m, for every 100m: 25m fast and 75m A2 (70% efforts)

2nd 400m, for every 100m: 50 fast and 50m A2 

3rd 400m, for every 100m: 75 fast and 25m A2 

4th 400m, all fast

Cool down:

400m FC pull with pull buoy and hand paddles

400m BC pull with pull buoy and straight arms

遊完泳總是很能吃，我就很喜歡cheese on toast 喝奶茶. 我的胃已經不完全是中國胃了