W-up
500*1 SKPDS
200*1 IM
Swim
200*5 IM
3' 3'20" 3'40"(3) 4'(3)
1~4t:50ずつのOrder Hard by 1t
5t Hard
Kick
100*4 2' in cho
50*8 1'10" 背面バサロ 1E3H
Pull
25*8 sc 50"
25*8 50"
1~4t:H-up
5~8t:H-up H
25*4 50" H
Drill
100*4 2'10"
Ba.Fr RL両C
Br 3.2.1
Fly side k.左.右.C
Swim
50*13 1'15"
4H1E3H1E2H1E1H
Down 400