Up
Fr50×4(90")
Kick
Board 50×4(90")
Drill
25×10(60")
1.Sculling(Front-Middle)
2,Sculling(From first to last)
3.Glide
4.Push off
5.Screw
Swim
25×4(Fr with count your stroke)
50×4(Fr with count your stroke and decrease)
Down
50
total 1000M
