11月8日 里見メニュー
W-up 400*1 (8'00) SKPS
50*8 (1'00) *6 (1'10) IM-order or -slide or -slide/Fr
Kick 100*5 (2'00) Des.(by3t)&4,5t keep
100*4 (2'10)(2'20) Des.(by3t)&4t keep
50*1 (3'00) Loosen
Pull 100*10 *8
1~4 (1'15)/(1'40~50) S.C.
5~8 (1'45) Hyp 3-5-7-7(by 25m)
5~6 (2'00) Hyp 3-5-7-5(by 25m)
9~10,7~8 (2'00) Hard
OR
100*6 (2'15) 1~4 Hyp 3-5-3-7(by 25m) 5~6 Hard
Swim 100*1 (5'00) Loosen
Swim1 400*4 (6'00~)
200*6 (3'30~) IM(or S1,Fr) S.C. or Even
50*4 (1'00) S1 Even (Total=200Best)
Swim2 100*5 (1'30~) *4 (1'50~)
IM(or S1,Fr) S.C. or Even
25*4 ('45) Kick Swim
100*8 (2'00) *7 (2'15)
1~4(3) Des. to H
5,6 Keep
7 Easy
8 All Out
Down 300*1
Total 5050
