【合同】
W-up
400×1(6'30")SKPS
200×3(3'10")IM/cho by 100m
50×4(1')
12.5Uw-swim-12.5Uw-swim
rest 1'
200×1(4')Drill
50×10(50")EN2 KPmix
50×10(40")E/H SKPmix
15' FT
swim
50×4-3s(1'30")BLUE DEVIL
set rest 7'
Down
400~
Total 3150m~
W-up
400×1(6'30")SKPS
200×3(3'10")IM/cho by 100m
50×4(1')
12.5Uw-swim-12.5Uw-swim
rest 1'
200×1(4')Drill
50×10(50")EN2 KPmix
50×10(40")E/H SKPmix
15' FT
swim
50×4-3s(1'30")BLUE DEVIL
set rest 7'
Down
400~
Total 3150m~