【ST】
w-up
400×1(6'30")skps
100×4(1'20")Fr
50×9(55")k.p.s.mix
25×4(40")E/H
loosen100
swim
200×3(3')IM
100×4(1'10")+5" FR ×3
set rest1'
1セット目:pull 2セット:fin swim 3セット目:fin + paddle swim
rest1'
25×6(50")E/H
down
100×1(1'40")cho
150×1(3')kick
150×1(-)swim
total 5000m
【ML】
w-up
400×1(6'30")skps
k.p
500×3(1'40")cho
swim
500×3(6'15")des to EN Fr
loosen 100
swim
100×8×3(1'15")1s EN2 S1
(1'20")
(1'20")2s EN1/speed S1 by1t
(1'25")
set rest30"
(1'20")3s 4t EN2~3
(1'25") 4t des to hard S1
(1'40")
(1'45")
down
400~
total 5600m~
w-up
400×1(6'30")skps
100×4(1'20")Fr
50×9(55")k.p.s.mix
25×4(40")E/H
loosen100
swim
200×3(3')IM
100×4(1'10")+5" FR ×3
set rest1'
1セット目:pull 2セット:fin swim 3セット目:fin + paddle swim
rest1'
25×6(50")E/H
down
100×1(1'40")cho
150×1(3')kick
150×1(-)swim
total 5000m
【ML】
w-up
400×1(6'30")skps
k.p
500×3(1'40")cho
swim
500×3(6'15")des to EN Fr
loosen 100
swim
100×8×3(1'15")1s EN2 S1
(1'20")
(1'20")2s EN1/speed S1 by1t
(1'25")
set rest30"
(1'20")3s 4t EN2~3
(1'25") 4t des to hard S1
(1'40")
(1'45")
down
400~
total 5600m~