W-up
400 SKPS
200 SC
Swim
300×1×4s Fr EN1
200×1×4s Ba
150×1×4s Br
100×1×4s Fly
A:4'15/3'/2'30/1'30 B:4'30(1scut)/3'20/3'/1'40
C:5'(1scut)/3'50(1scut)/3'10/1'50 D:200×10 IM
KSSK
50×8 1'30 Hard 12.5m u.w.
Drill
25×16 45" 1~8t:SC 7種+dog 9~16t:cho
Swim
25×8 1'00 Hard
Down
100×5 touch+10"