W-UP 200*1 @3' CHO
W-UP 100*1 @1'30 CHO
W-UP 50*2 @1' 25UW
*上記2SET
P 200*3 FR @2'50
P 200*3 50FR50BA @3'
P 200*3 IM @3'10
LOOSEN 100
K 50*3 DRILL @1'10
K 50*4 CHO @50
*上記2SET
S 100*5*2 @1'20/1'20/1'15/1'10/1'10 SMOOTH HYP1/3
DRILL 50*8 @1'15
DOWN 50*4 @1'
TOTAL 5000M
W-UP 100*1 @1'30 CHO
W-UP 50*2 @1' 25UW
*上記2SET
P 200*3 FR @2'50
P 200*3 50FR50BA @3'
P 200*3 IM @3'10
LOOSEN 100
K 50*3 DRILL @1'10
K 50*4 CHO @50
*上記2SET
S 100*5*2 @1'20/1'20/1'15/1'10/1'10 SMOOTH HYP1/3
DRILL 50*8 @1'15
DOWN 50*4 @1'
TOTAL 5000M