Week 1 - cont.

SWIM

Time: 10 am
Type: 200 m x 4 (front crawl) with 100 m (breaststroke) in between rep
Duration: Around 40 mins
Distance: 1,200 m
Venue: Old Swimming Pool, Anggerek Desa

RUN

Time: 5.30 pm
Type: Easy
Duration: 1 hr
Distance: 11.76 km
Route: Around Stadium