w-up 100×1 (1'30) cho
w-up 50×1 (50") IM byset
*4sets
w-up 50×4 (1'15) Drill
swim 100×4 (A)(1'20) Fr Des (B)(C)+5"ずつ
swim 50×2 (45") IM byset *Br(50")*Fr(40")
*4sets (B)は4set目100m3本 (C)は2本
kick 50×4 (1'15) Drill
kick 100×3 (1'50/1'45/1'40) cho
kick 50×3×2 (1'/55"/50") cho
Loosen 100×1
【ST】
swim 400×1 (5'40) 100Fr/200IM/100Fr
swim 50×4 (A)(40") S1 EN2 Form (B)(C)+5"ずつ
*3sets
swim 25×8 (35") E/H
Down 100×4 (1'30/1'35/1'40/1'45)
Down 50×4 (1') 自由
Down F.T
Total 6300+α～
【Fr】
swim 200×3×3 1S(2'50) Fly,Ba 2S(2'55) Ba,Br 3S(2'50) Br,Fr
swim 25×8 (40") E/H
Down 50×8 (1'15) Drill
Down 50×4 (1') Form
Total 6300
【SP】
swim 50×3×8 (1') 1t Form 2t Hard 3t Easy
Down 50×4 (1'15)
Down 50×4 (1') Form
Down F.T
Total 5300+α～
