Kick
50×4×2（80"-70"）
※the second half hard (only 2nd-set)
Pull
50×4×3(80"-70"-60")
※with paddle(only 1st-set)
Swim
Pyramid 50-100-150-200-150-100-50
Hard Swim
50×3
the first half diving
the second half hard swim
※hints=best time +10"
Down
100×3
total 2,250M
