4,600m

4種目すべてを取り入れた練習。

W/UP 1 x (400m Fr + 300m Br + 200m Ba + 100m Fly)

Pull 10 x 200m IM on 4′

Kick 20 x 50 on 60″ (Fly x 2, Ba x 4, Br x 6, Fr x 8)

Swim (4 x 25m on 30″ Fly, Ba, Br, Fr) x 6sets