W-up 200 Swim 200x2 cho 3'40" 50x8 IM+Fr 1'10" Pull 100x6 cho 1'55" Kick 100x6 cho 2'20" Rest 5'00" Swim 100x8 cho 1'50" 100x4 cho 1'40" 100x2 cho 1'30" Down 200 (50x4 cho 飛込も可) Total 3800
W-up 200 Swim 100x2 cho 1'50" 50x4 cho 60" Kick 100x2 cho 2'20" 50x4 cho 1'10" Drill 50x4 1'10" Pull 100x4 cho 1'45" Swim 100x2 cho 1'50" 50x4 IM+Fr 1'05" Swim 25x4 IM DASH タイム計測 Down 200 Total 2300