Up 50×4（70"）
Kick 50×4×2（80"×70"）
※the second half hard (only 2set)
Pull 25×4×3(50")
with paddle1(1,2set)
normal(3set)
Swim 50×2(50") and 100(120") ×3set(interval 30")
1set free
2set style one
3set free or style one (hard)
Hard Swim
50×3
the first half diving
the second half hard swim
※hints=best time +10"
Down 200×1
total 1850M
