【ST】
W-up
400×1(6'30")SKPS
50×6(55")IM switch
25×4(40")E/H
kick
100×3(1'50")HDD/FOB by50
100×6(1'45")1~3 Tech Des
4~6 T.W -swim Des
pull
100×4(1'30")paddle
50×8(1')25H/E E/H 35mB-up 50Hard ×2
Drill
50×4(+10")→Loosen100
Set up 50×3(45")rest1'15"
100×15 1.2t(2'30")3t(1'45")4t(1'30")5t(3')
3H 1EN2(cho)1 easy ×3
IM(1set目:Ba 2set目:Br 3set目:Fr)
壁kick
50×4(1'40")odd:5秒壁kick-12.5u.w Hard
even:5秒壁kick-15mswimHard
Down
100(swim)-200(kick)-200(pull)-100swim
Total 5450m
W-up
400×1(6'30")SKPS
50×6(55")IM switch
25×4(40")E/H
kick
100×3(1'50")HDD/FOB by50
100×6(1'45")1~3 Tech Des
4~6 T.W -swim Des
pull
100×4(1'30")paddle
50×8(1')25H/E E/H 35mB-up 50Hard ×2
Drill
50×4(+10")→Loosen100
Set up 50×3(45")rest1'15"
100×15 1.2t(2'30")3t(1'45")4t(1'30")5t(3')
3H 1EN2(cho)1 easy ×3
IM(1set目:Ba 2set目:Br 3set目:Fr)
壁kick
50×4(1'40")odd:5秒壁kick-12.5u.w Hard
even:5秒壁kick-15mswimHard
Down
100(swim)-200(kick)-200(pull)-100swim
Total 5450m