2ǯפξ˷ٿͤǤ


˥塼Ǥ

1210Υ˥塼
18:15
˥塼
W-up
4001 choice 700

selection
2002 IM 300
1004 KP by1t 145
508 1H-1E 100
1004 IM-order 130
2002 Fly 300

Kick
1002 Form 200
504 side 100
252 1E1H 30
2set

Pull
3003 Hypo5 400

Swim
Fr
1006t3set
1set:S1 130 (Fr Hypo7)
2set:Fr 120 ȡ10mU.W
3set:Fr interval 115
Set rest 100

IM
5012 IM-order 50
Rest 100
2002 IM 300

Down
400

Сͺ硢䡢輡˷





20:00
ۤ˥塼
W-up
4001 choice 800
508 KS by4t 60

Kick
8001 with Fin 1400
25mU.W100mBa25mU.W100Х50mSK(Fr)50mSK(Fly)
25mU.W25mEasy400mB-up/100m
508 55 smooth
506 120 25mMAX25Easy

Loosen
50

Swim
8001 1100 B-up with Fin
4002 530 Fr/IM
1001 Hard S1

Down
400

Сۤ󡢷ˤϺ󡢾˷


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