夜のグリーンプールへ。

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  • Cr swim smooth 10min
  • Ba swim 20min
  • (Rest 10min)
  • Br kick +board 15min
  • Br pull hard 25m *4
  • Dolphin 壁 10min
  • Dolphin 板 5min
  • Cr pull hard 50m 45s *3
    • 40,43,45s
    • HR 150
  • Fly swim easy 25m *4
  • Cr pull dash 50m
    • 35s
  • Cr kick +board easy, dash 25m, easy, dash 12m, easy