W-up
400×1(6'30")SKPS
100×6(1'40")IM act
50×6(45")Hyp7
kick A B
150×5 (2') (2'10")
Fr kick + Fin
pull & swim
800×2(11')cho
Hyp 5/3/5/7 by 100
400~EN2
※1t:pull 2t:swim
10' FT
kick
50×20(1'30")Hard!! cho
rest 1'
swim 100×8(1'20")EN2 cho
Down
400~
Total 5850m~
400×1(6'30")SKPS
100×6(1'40")IM act
50×6(45")Hyp7
kick A B
150×5 (2') (2'10")
Fr kick + Fin
pull & swim
800×2(11')cho
Hyp 5/3/5/7 by 100
400~EN2
※1t:pull 2t:swim
10' FT
kick
50×20(1'30")Hard!! cho
rest 1'
swim 100×8(1'20")EN2 cho
Down
400~
Total 5850m~