Kickと耐乳酸です。
①W-up 50*12,10,9 (1'00/1'10/1'15) 1-4t:cho 5t-:Drill-Swim
②Kick 25*2*2 (0'45) 12.5u.w. H
③Kick 50*6(4)*2 (1'00/1'20) 2form4Des(1form3Des) 1s:No board 2s:On board
④Kick 100*2*2 (2'30/2'50) buildup/H by 1t 1s:No board 2s:On board
⑥Loosen 50*1
⑦Swim 50*8 (1'30) 2H1E
⑧Down
Total 1950~2150m