今天早上游了3千米

自从老教练（前奥运选手）退休后，周三的新教练是个长距离控，我数着数着都数乱了,一共游了3千多米。写下今天的课表，喜欢长距离的可以参考。我很不理解老教练为什么要退休，和小孩子在一起多开心。

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

游完泳总是很能吃，我就很喜欢cheese on toast 喝奶茶. 我的胃已经不完全是中国胃了