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swim 50*3 50" im switch }
kick 100*1 2'00" side/bk}
kick 100*3 1'40" s1 }
swim 100*1 2'00" stf }3set

swim 100*6 1'30" fr/s1/fr}
swim 100*6 1'20" fr/s1/fr}
swim 100*3 1'10" fr/fr/fr}3set f-dps

pull 200*4 3'00"-2'50"-2'40"-2'20"
pull 100*8 1'30"-1'40"-1'50"-2'00"

down 400*1
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swim 50*3 50" cho/s1 }
kick 50*3 50" cho/s1 }
swim 50*3 60" cho/s1 stf}2set

swim 100*8 1'30" fr/im/br/im/bk/im/fly/im

kick 50*8 1'30"/1'00" s1 e/h
swim 50*8 1'30"/1'00" s1 e/h
kick 100*6 3'00"/2'00" s1 e/h +fin
swim 100*6 3'00"/2'00" s1 e/h +fin+paddle

pull 600*1
down
kick100¤Ç¿®¤Ï£µ£¸ÉÃÂæ¤Ç¤âfin+pad¤â£µ£¸ÉÃÁ°¸å¡£¥­¥Ã¥¯¤¬¤¤¤«¤»¤Æ¤Ê¤¤¤Î¤«¤Ê?ͳ²ÂÍý¤Î¥­¥Ã¥¯ÎϤ¬Ìá¤Ã¤Æ¤­¤Æ¤¤¤ë¡£kick50¤Ç£³£µÉÃÂæ¤¬½Ð¤¿¡£swim50¤Ç¤â£³£°ÉÃÂæ¤¬½Ð¤Æ¤¤¤ë¡£Ä´»Ò¤¬¾å¤¬¤Ã¤Æ¤­¤¿¤è¤¦¤À¡£±ÑÆó¤¬fin+pad¤Çfr¤À¤¬£µ£²ÉÃÂæ¤Ç±Ë¤¤¤Ç¤¤¤¿¡£¼«Í³·ÁÀìÌç¤ÎÁª¼ê¤è¤ê®¤¤¡£¤À¤ó¤À¤ó¥¹¥Ô¡¼¥É¤â¾å¤¬¤Ã¤Æ¤­¤Æ¤¤¤ë¤Î¤Ç¤³¤ÎÄ´»Ò¤Ç´èÄ¥¤ë¡£
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masui:58"6/57"8/58"8/58"4

eiji:09"5/09"6/08"9/10"0

tami:11"6/12"3/12"5/13"5

ayumi:13"2/13"4/10"8/11"0

maya:24"2/24"1/24"0/24"5

kasitani:05"6/07"9/07"4/06"7

ryoma:11"9/10"9/10"1/13"1

asana:12"7/12"5/12"7/13"1

tomoka:08"0/09"4/09"0/09"2

yukari:21"9/23"8/23"0/23"0

kanako:09"0/13"3/07"3/06"6

makoto:12"6/11"5/14"4/12"1

akemi:12"9/12"3/12"5/12"3

yumi:24"0/26"1/25"5/25"2

sakura:24"2/27"4/25"7/25"9
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swim 50*5 60" cho 1t each-5"}
kick 50*5 50" cho }
swim 50*3 60" cho stf }2set

swim 400*3 6'00" 100im*4/200im*2/400im*1
swim 200*3 3'00" im des.1-3

swim 400*5 5'00" fr hr 140-160
swim 400*4 5'00" fr hr 161-170
swim 400*3 5'00" fr fr 171-

pull 300*3 4'20" 100bk200fr

down 400
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drill 25*6 30" fr}
swim 25*4 30" fr}2set

swim 50*24 40" 3fr1fly3fr1bk
swim 50*16 45" 3fly1fr3bk1fr
swim 50*12 50" 3br1cho

kick 30min fr hard on whistle
kick 50*20 50" s1 1e2h1e1h e:60"

swim 50*8 60" s1 e/h

down
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drill 25*6 30" fr}
swim 25*4 30" fr}2set

kick 100*1 2'00" cho 10h20e}
kick 100*3 1'40" s1 }
swim 100*1 2'00" s1 stf }3set

dis
swim 100*30 1'10" fr 4s-dps/6f-dps
pull 400*6 5'00-4'30"-4'30"
short
swim 50*8*6 1.s-dps 2.des.4 3.1e3h
pull 50*1 1'30" easy}
pull 100*1 1'30" hard}8set

kick 600*1
down 400
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drill 25*6 30" fr}
swim 25*4 30" fr}2set

pull 400*8 5'30" fly/fr fly:25/50/100/150 1teach

swim 100*6 1'30" fr hr120-130
swim 200*6 2'40" fr hr130-149
rest 60"
swim 400*3 5'00" fr hr150-169
swim 800*2 11'30" fr hr170-185

kick 200*4 3'00"-3'15"-3'30"-4'00" cho
down 400
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drill 25*6 30" fr}
swim 25*4 30" fr}2set

swim 50*4 45" fly/bk/br set each }
swim 50*6 40" fr s/f-dps set each}6set

kick kabe kick 10" hard}
kick 25*1 kyousou }8set
kick 600*1 cho

pull 25*1 30" fly no breath h}
pull 75*1 1'15" bk s-dps }8set

down
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drill 25*6 30" fr}
swim 25*4 30" fr}2set

pull 300*9 a:3'50"-3'40"-3'30" b:4'00"-3'50"-3'40"

short
swim 50*3 40" s1 hard}
swim 100*3 1'15"or20" s1 f-dps}6set set rest 1'15"or20"

distance
swim 100*1 1'30" fr hard }
swim 100*4 1'10" fr f-dps}8set set rest 1'20"

kick 50*5 40" 1t each +5"
kick 50*4 45" 1t each +5"
kick 50*3 50" 1t each +5"

down
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drill 25*6 30" fr}
swim 25*4 30" fr}2set

swim 300*1 4'30" fr s-dps }
swim 100*3 1'30" fr 1t each -10"}2set

drill 25*6 30" fr}
swim 25*4 30" fr}2set paddle

pull 400*1 5'15" fr s-dps }
pull 100*4 1'30"-1'15"-1'30"-1'00" fr}2set

kick 200*8 3'30" s1 1t each -10"
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