W-UP 200m Kick&Swim 400m (Kick50m+Swim50m)×4 Swim 600m 75m(1'45")×8 odd:Fly→Ba→Br (changed by 25m) even:Fr Hard&Easy 200m (Hard25m+Easy25m)×4 Dash 200m 50m×2 100m×1 Down 200m Total 1800m

W-UP 200m Kick(Pyramid) 800m 50m→100m→150m→200m→150m→100m→50m(1'15"/50m) Swim 600m 75m(1'30")×8 odd:Fly→Ba→Br (changed by 25m) even:Fr Dash 200m 100m(4'00")×2 Down 200m Total 2000m

W-UP 200m Kick 400m 50m(1'15")×8 Swim 1000m 100m(2'00")×10 Hard&Easy 400m (50m+50m)(3'00")×4 Broken 200m 100m(4'00")×2 Stop by 25m and take a rest 5seconds Down 200m Total 2400m台風のせいでプールはがら空きだった…