各自F.T
w-up 200×3 (3') cho
w-up 50×4 (1') 25scull/25swim
pull 800×1 (A)(10'40) ロコモーティブ (B)(C)+20"ずつ
pull 50×4 (1') IM.O
pull 800×1 (A)(10'20) ロコモーティブ (B)(C)+20"ずつ
pull 50×4 (50") IM.R
*足固定+パドル
kick 50×10 (1') EN1/EN2
Loosen 100×1
【ST】
swim 50×4 (50") set up
rest20"
swim 100×6 (A)(1'20) 1~3Des 4~6Des (B)(C)+10"ずつ
swim 50×4 (1'10) E/EN3
swim 100×4 (A)(1'20) 1~4Des (B)(C)+10"ずつ
swim 50×4 (1'10) E/EN3
Down 200×1 (2'45)
Down 100×4 (1'25/1'30/1'40/1'50)
Down F.T
Total 5600~
【Fr】
swim 50×10 (55") EN2
swim 50×4 (1'10) Drill
swim 50×6 (50") EN2 タイムキープ
swim 50×4 (1'10) Drill
swim 50×4 (45") EN2 タイムキープ
Down 50×2 (1') Form
Down 50×4 (1'10) kick
Down 50×4 (1') pull
Down 50×2 (1') Form
Total 5200
【SP】
swim 50×4 (1') set up
swim 100×4 (A)(1'10)(B)(1'15)(C)(1'20)
easy
swim 50×4 (1'15) Drill
swim 100×4 (1'45) 1~4Des to EN2
swim 50×4 (1'15) Form
swim 50×4 (1') E/H
swim 50×2 (1'15) Drill/Form
swim 25×8 (45") E/H
Down 100×2 (2')
Down 50×4 (1')
Total 5700