Up
Switch(fly-Ba)(Ba-Br)(Br-Fr)
50×3(90")
Kick
Board 25-50-75×2(1'-2'-3')
Drill
25×4(75")
Sculling(Front-Middle)
25×4(75")
Sculling(Middle-Push)
25×4(75")
Sculling(Front-Middle-Push)
Swim
A-course
50×10(65")
B-course
50×8(75")
Down
100
total 1250M (B-course)
