TIPNESS 20:10～21:30
○ UP
Up 425m
Swim 100m×13t 1,7,13t:1'45" Fly 2,8t:1'45" Ba 3-6,9-12t:1'35" Fr
E 25m
○ LESSON COURSE
Up 50m×2t
Kick 25m×4t
Kick 50m×2t
Pull 75m×6t
Swim 25m×6t 1'
1t:Kick意識 2t:Pull意識 3t:Form 4t:75H 5t:E 6t:75H
Swim 100m×6t
1t:Kick意識 2t:Pull意識 3t:H 4t:E 5t:H 6t:E
+α Down 200m
＜SWIM TOTAL：3550m＞
TIPNESS 17:40～19:10
○ UP
Up 425m
Swim 200m×2t 3'30" IM
100m 1'30" Fr
E 25m
○ LESSON COURSE
Up 50m×4t SKPS
Kick 50m×4t
Pull 50m×4t
Swim 50m×4t
Swim 75m×10t 2'30" 1-5t: 50H+25E 6-10t: 75H
+α Down 300m
＜SWIM TOTAL：2800m＞
TIPNESS 14:15～15:30
○ UP
Up 425m
Swim 100m×8t 奇:1'45" IM 偶:1'35" Fr
E 25m
○ LESSON COURSE
Up 50m×2t
Kick 25m×4t
Kick 50m×4t 1'50" （偶:100m）
Swim 25m×4t×4s
1s:Drill 2s:Form 3s:12.5H/12.5E 12.5E/12.5H 4s:25E/25H
Swim 25m×4t×4s
Down 300m
＜SWIM TOTAL：2750m＞
TIPNESS 20:00～21:00
○ SQUAT
25kg×20回
45kg×20回×3set
○ 腹筋
200回 (Crunch/Cross)
○ BENCH PRESS
25kg×20回
45kg×20回×3set
○ LAT PULL DOWN
10回×3set
また体調が悪い。。
TIPNESS 20:30～21:30
○ UP
Up 325m
Swim 100m×3t 奇:1'45" IM 偶:1'35" Fr
（3本目は75m）
○ LESSON COURSE
Up 100m
Kick 25m×6t
Pull 25m×6t
Swim 25m×6t
Swim 50m×3t
Swim 100m IM (10"/25m Broken)
Swim 100m×5t 50H/50E 2'30"
+α Down 300m
＜SWIM TOTAL：2200m＞
