水感 + 教學
前面一小時自己游。後面教人。
我想前前後後加起來應該有四千吧~

7/9 Schedule
{
Warm up : 200
Kick : 200 Flutter kick

Drill : 2x50 "Head Lead Kick" w/10 SR - Chin down
Drill : 2x50 "Log Roll" w/10 SR - Chin down, roll from hips
Drill : 2x50 "Head Lead Kick" w/10 SR - Chin down
Drill : 2x50 "12 Lick Switch" w/10 SR - Chin Down, swithf from hips
} X 2



Drill/Swim : 4x50 w/15 SR - 25Drill, 25 swim (Use drills above)

Swim : 8 x 50 Freestyle w/20

50 Easy

Swim : 3 x(25+25) Freestyle - Fast/Easy W/15 SR - maintain core tension on fast 25s

Cool down : 100