TIPNESS 20:25~21:30
○ UP
Up 425m
Swim 200m IM
E 25m
○ LESSON COURSE
Up 50m
Kick 25m×4t
Pull 50m×2t
E 50m
Swim 25m×8t IM-O
Swim 125m×3t 1t:50H 2t:100H 3t:125H
Swim 50m×4t 3' H
Down 75m
+α Down 300m
<SWIM TOTAL:2100m>
腹筋 200回 (Crunch/Cross/Slide)