140923朝練@NACLW-up400*1 skps200*1 scSwim300*10 EN1 4'40" 5'10"(9) 6'(8)odd:50Fly 100Ba 50Br 100Freven:100Fly 50Ba 100Br 50FrKick100*8 1'45" 2'(7) 2'30"(6)1-4t:EN15-8t:DesDrill25*12 45"Swim(S1)50*4 3' HardDown100*5 EN1 touch+10"