Up200 pull 50×8(1'10) kick 300×1 drill odd-right leg,even left leg 50×4 swim 50×4 BK Drill 50×4 kick 300 swim 50×4 down 100 total 2100

Up200 pull 50×8(1'10) kick 50×7(1'40) swim 50×10(1'10) FLY Drill (25=right hand 3,left hand 3 repetition)(25=free)50×4 drill (25=right hand 1 , left hand 1 repetition)(25=free)50×4 drill 50×4(25=right hand 1 , left hand 1 swim1 repetition)…

Up200 Pull 50×2(normal(1'20) pull 50×6(crossed legs(25=upper right,25=upper left)(1'30 Kick 50×2,100×1 swim50×6(1'10). 100×3(2'00) BR Drill 100×2 swim 50×6 swim( style one)50×4 down 100 total 2200

Up200 Pull 50×6(1''20 kick no-b odd right hand,even left hand 50×4 Drill skulling front →middle→rear50×4 swim 100×2(2'40) Bk Skulling '30×2 Pull 50×2 count strokes 54,54 Pull+ legs 50×2 count strokes 50,49 Swim 50×6 count strokes 50,49,48,…

Up200 Pull 50×2(normal)50×8 kick n-b glide +right hand,left hand 50×4 Swim 50×1(8=slow.8=hard),100×1(h/e)×4sets BR kick 50×4 swim 50'×4 swim 50×2(s1) Down 100. total 2109

Up200 Pull 50×8(1'10) sude kick 100×2 drill kick left down right up100×1 swim 50×8(1'10) BK pull 50×4 Pull drill 100×1 swim 50×6 Down 100×1 total2000

Up200 pull 50×8 kick. 50×6 swim. 50×8 BR Drill 50×4 pull 50×4 swim 50×6 down 50 Total 2050

Up200 Pull 50×6 kick 50×6 swim 50×8 BK kick 50×4 drill 50×4 drill2 50×2 swim 50×4 down 100 total 2000

up200Pull 50×8(1'10) kick 50×8(1'40) swim 50×9(1'10) FLY Drill 50×4 Swim 50×6 down 100 total 2050 Too much swim.！

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Up200 up 20 min. (About 600)choice 50×8 down 200×2 total 1600