夜のグリーンプールへ。
- up 100m
- Ba swim 20min
- Ba pull +buoy hard 25m *6
- Br kick +board 15min
- (rest 10min)
- 壁dolphin kick 10min
- 上腕の下にビート板を入れて腕に力を入れなくてもよいように。
- Fly pull +buoy smooth 25m *8
- Fly swim smooth 25m * 2
- Cr pull +buoy EN1 50m *8
- Cr swim smooth 50m *2
- Cr kick dash 12m *6
- down
