W-UP 200*3 @3' CHO
W-UP 100*2 @2' KICK
W-UP 50*2 @1' 25HEADUP
W-UP 50*2 @1' 25H
P 100*4 @1'40 FR ANTIPADDLE
P 50*4 @1' S1 FORM ANTIPADDLE
P 50*2 @1' 25HE CHO ANTIPADDLE
P 50*4 @1' S1 DES
K 50*10 @1' SMOOTH
LOOSEN 100
【STROKE】
S 50*4 @1' SETUP
S 50*4 @40 EN2
S 50*2 @1'15 DRILL
S 50*4 @45 EN3
S 50*2 @1'15 DRILL
*上記3SET
DOWN 50*8 @1'15 DRILL
DOWN 50*4 @1' FORM
TOTAL 5100M
【FR】
S 50*1 @1' FORM
S 50*1 @1'30 R-PACE
*上記8SET
DOWN 50*8 @1'15 DRILL
DOWN 50*4 @1' FORM
TOTAL 3900M
【SP】
S 50*8 @1'15 DRILL
S 50*4 @1'10 25HEADUP
S 50*2 @1'10 UW-H
S 75*1 @1'10 FORM
S 25*1 @1' FORM-H
*上記4SET
S 25*8 @45 E/H
DIVE 15/25/50*1
DOWN 各自
TOTAL 3850+αM
W-UP 100*2 @2' KICK
W-UP 50*2 @1' 25HEADUP
W-UP 50*2 @1' 25H
P 100*4 @1'40 FR ANTIPADDLE
P 50*4 @1' S1 FORM ANTIPADDLE
P 50*2 @1' 25HE CHO ANTIPADDLE
P 50*4 @1' S1 DES
K 50*10 @1' SMOOTH
LOOSEN 100
【STROKE】
S 50*4 @1' SETUP
S 50*4 @40 EN2
S 50*2 @1'15 DRILL
S 50*4 @45 EN3
S 50*2 @1'15 DRILL
*上記3SET
DOWN 50*8 @1'15 DRILL
DOWN 50*4 @1' FORM
TOTAL 5100M
【FR】
S 50*1 @1' FORM
S 50*1 @1'30 R-PACE
*上記8SET
DOWN 50*8 @1'15 DRILL
DOWN 50*4 @1' FORM
TOTAL 3900M
【SP】
S 50*8 @1'15 DRILL
S 50*4 @1'10 25HEADUP
S 50*2 @1'10 UW-H
S 75*1 @1'10 FORM
S 25*1 @1' FORM-H
*上記4SET
S 25*8 @45 E/H
DIVE 15/25/50*1
DOWN 各自
TOTAL 3850+αM