Up200 pull 50×8(1'10) kick 50×7(1'30) swim 50×8(1'10) BK As soon as I swam the backstroke, my toes cramped and I gave up practicing.

Up100 swim fr 500×1 kick 50×2×4(IM R) swim bk 100×2,250×1 down 50×1 total 1400

200 Pull 50×6 Kick 50×4 Swim 50×6 turn100×3 BR kick 50×4 Head up 100×2 swim 50×4 down 100 total 1800

Up200 pull 50×4(normal),50×2(腕を意識して)1'20,1'40 Kick no board. 50×6(グライド、腕を意識して)1'50 Swim 50×6 BR (ankle rotation)both left and right 20times each. kick on board 50×6 swim 50×6 swim IM×1 down 100 total 1900 ※my knee hurts

Up200 pull 50×8(1'10) Kick 50×6 Drill 50×2 Swim 100×3(2'30)hard BK Kick 50×4(. ) Kick 50×2(Vassallo kick) Swim 50×6 Swim style1 50×2 down 200 total 2200

Up200 pull 50×4(normal),50×2(1=rh,2=oh),50×4(normal) kick(no board)50×4 swim 50×2(1'10),100×2(2'00)×3sets set rest#30 FLY drill RH#3LH#3 50×4 swim 50×4 swim 50×2 down 100 total 2400