８月１６日(木)AM8:30～
w-up 400 (8')
kick 50×8 IM-O/2t (1')
50×4×2 sideR,L,バサロ,No-b/S1 (1'/55")
pull 50×8 25/SC,Drill (1')
ターン練習
swim (100×4×3)×2
1:Fr(1'40/1'30/1'20)
2:S1(1'50/1'40/1'30)…Fr,Ba,Fly,IM (2'00/1'50/1'40)…Br
KS 50×8 25m under water (1'20)
Down 400
８月１６日(木)PM3:00～
w-up 400 (8')
pull 50×8 SC/pull (1'10)
A:800×1 Hard (12'以内) B:200×3 (4')
♪楽しいリレー♪
swim 50×4×2 (1') 25/HE,25/EH,E,H
kick Wall Kick
(10s→20s→30s→20s→10s)×2
Down 400
