水温に負けずに泳ぎましょう!
w-up 1×400 (8') ch
swim 8×50 ('55) 1-4t:IMO 5-8t:RIMO
kick 4×50 (1'15) 25m u.w.(no breath)
R'30
kick 4×50 (1') v-sp
swim 6×100 (1'40) EN2
loosen (5')
drill 8×50 (1'10)
swim 6×150 (3')
1.3t:EHE 2t:HEH 4t:H 5t:E 6t:H
swim 4×50 (1'30) 1-2t:FLY 3-4t:FR max
FLY:pull-fly kick-fr FR:pull-fr kick-fly
down
total 3300