Haze has cleared away and hopefully it stays the same tomorrow.
Tomorrow SRE session as follow:
5:30pm Swim at Bukit Jalil Pool
300m warm up and 300m drills up to you.
Mainset:
400m x 4 sets
1st 400m: 100m fast, 300m cruise, 1 min rest
2nd 400m using pull buoy and paddle, 1 min rest
3rd 400m: 75m cruise, 25m (total 100m) fast x 4 times, 1 min rest
4th 400m: 300m cruise, 100m fast
Cool down and stretch
7:00pm at ISN track, bukit jalil
1600m warm up and drills
Mainset:
400m x 5 sets @ 2:30, exertion at 75%
Then 1000m, from easy build to fast on last 200m.
400m x 5 sets @ 2:30, exertion at 85%
Cool down and stretch
