w-up 400×1 (7') SKPS
w-up 50×3×2 (50") IM switch
rest20"
w-up 50×2 (1') 25u.w
w-up 50×4 (1') 25H or Form
pull 100×1 (1'30) set Des
pull 25×1 (30") IM byset
*8sets (またはswim)
kick 50×4 (1') smooth
kick 50×10 (1') E/EN3
Loosen 100×1
【ST】【Fr】
swim 50×4 (50") set up
rest30"
swim 50×20×2 (1') 1~4tEN2 5tE 6~9tEN2 10tE 11~20t(EN3/E)
Down 100×4 (1'30/1'35/1'40/1'45)
Down 50×4 (1'15) 自由
Down F.T
Total 5600+α~
【SP】
swim 50×8 (1'15) Drill
swim 50×4 (1') E/H
swim 25×8 (45") E/H
Dive 25×α
Down 自由
Total 3625+α~