UP 50*4*3（choice,dive,IM) 1'15Drill or Kick 50*8 1'30Pull Fr(一定ペース) 200*(4,4) ~3'00 set rest 1min *(4,3) ~3'30 *(3,3) ~4'00 *(3,2) ~4'30orIM(回る) 100*12 ~2'10 *8 ~2'40Easy 200Main Swim 400*2 (10'00) or 200*3(6'00) or 100*5(3'30)Down…