w-up 500×1 SKScPS
50×4×3 (1'00) 1,2set IM-slide or IM-order/Fr
3set cho Des
Drill 25×10 ('45)
K 25×4×4 ('45) IM-order (by set)
(Board cho)
(no SR)
P 50×4×3 (1'00) 1set Fly-Fr
(Paddle cho) 3×3 (1'15) 2set Ba-Fr
(no SR) 3set Br-Fr
S 100×4 (1'45) IM
or 25IM-order - 75Fr
200×1 (4'00) Form
100×4 (1'45)(2'00) cho
Fr Hyp 5
Br&Fly Stroke Count
Ba 6 Vassalo
Down 200
Total 3550
