3月21日里見メニュー
w-up 50*8 (1'00)(1'10) cho
100*4 (1'45)(2'00) IM
50*4 (1'00)(1'15) Sca/S
K 200*4 (3'40)(3'50)(4'00) *3+100(4'15) IM ~10m U.W by 25m
50*4 (1'15) H-E set 1,2:H→U.W
P 200*4 (2'45)(3'00)(3'15) *3+100(3'30)(3'45) Hyp 3/5/3/7 by 50m
50*4 (1'10) H-E set 1,2:H→N.B
drill 25*4*2 (45") H-elb(Fr or Ba)
S 200*4 (3'15)(3'40) IM-slide by 100m
↓rest 1'00
100*4 (1'20)(1'35)(1'45) S1 S.C
↓rest 1'00
25*4 (40") S1 N.B,H Ba→~15m U.W
or
150*4 (3'15) IM-slide by 50m
↓rest 1'00
100*4 (1'50) S1 S.C
↓rest 1'00
25*4 (45") S1 N.B,H
down 50*6
Total 4800/4400
