週二
warm up 400m 四式手加腳
F 400*1 60%
200*2 70%
100*4 75%
K 100F*4
S 50F(25m衝+25m慢)*10
慢游100M
TOTAL 2600m
週四
warm up 400m
K 100F*5
P 100F*6
(50側+50基仰)*6
(50抬捷+50不抬捷)*4
慢游100m
total 2600m
週六
warm up 400m
救生四式各100*2
F 1000耐力
K(蛙鞋)500m
total 2700
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Look but don`t touch,
Touch but don`t taste,
Taste but don`t swallow.
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