全体練習原案

W-UP
S 50m x 8 --- 90" IMorder
K 25m x 4 --- 45" Submarine
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K 50m x 8 --- 55" +5"/2t (Des)
P 50m x 8 --- 55" +5"/3t (Des)
S 50m x 1 --- Easy

S 200m x 4 x 2 --- 4'30"(3'30") Set-Des
(Set Rest 60"(90"))
Rest 60"
S 200m x 1 --- All Out & +5"/100m

S 50m x 1 --- Easy

S 100m x 4 --- 2'20" IM or Choice

S 100m x 1 --- Easy

S 25m x 20 --- 60"
od : No-Start & Foot-Touch
ev : 10m-Race Pace
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C-Down
S 200m x 1 --- Free