P11ϊ
W-up 300m
Sw IM (4~50)~2@1'20"
Pull Frhypo 100m 2'20" Choice2νΪ (3~50m)~2 1'20"
Kick Fr 100m 2'40"Choice2νΪ@(3~50m)~2 1'20"-1'25
loosen 100
Drill Choice KRLS (4~50m)~2 1'20"
SW@choice@6~50m@1'00"
Down 300
Total 2600m
P18ϊ
W-up 300m
Sw IM (4~50)~2@1'20"-1'15"
Pull choice 12.5msc 4~50m@1'25" choice 4~50m@1'20"
Kick choice side-front 4~50m@1'25" kick&dash 4~50m@1'20"
loosen 100
Drill choice drill+sw 4~50m 1'20"
SW@choice@4~50m1'00" 3~100m 2'00" 200m 4'00"
Down 300
Total 2800m
125ϊ
W-up 300m
Sw reIM-IM (4~50)~2@1'20"-1'15"
Pull Choice 3~100m@2'30"
Kick choice 3~100m@2'45"
loosen 100
Drill Choice 6~50m 1,2@kick25sw25@3,4@armq25armk25@5,6headup12.5sw37.5
1'20"
SW@choice@4~100m@2'00" 4~50m 1'00" 200m 4'00"
Down 300
Total 2800
21ϊ
W-up 300m
Sw IM-reIM (4~50)~2@1'20"-1'15"
Pull choice 100m~2@50m~2 @25m~4@2'30"@1'15"@40"
Kick choice 100m~2@50m~2 @25m~4@2'40"@1'20"@40
loosen 100
Drill choice@nobreath12.5,headup12.5,H12.5,H25 4~50m 1'20"
SW@choice@200m-100m-2~50m-100m-200m@
4'00"-2'00"-1'00"-2'00"-4'00"
Down 300
Total 2800m
28ϊ
W-up 300m
Sw IM 200m~2
Pull Frhypo 100m@2'30" choice 6~50m(buildup,H,E)~2@1'15"
Kick@Fr 100m 2'40" choice 6~50m(buildup,H,E)~2 1'20"
loosen 100
Drill choice@4~50m@fist,onearm,headup12.5,nobleath12.5 1'20"
SW@choice@3~100m@2'00"@8~50m@1'00"
Down 300
Total 2800m
215ϊ
W-up 300m
Sw IM 200m~1 IM100m~2
Pull@choice 2~100m@2'30" choice H-E 4~50m 1'15"
Kick@choice 2~100m 2'40" choice H-E 4~50m 1'20"
loosen 100
Drill choice@KRLS (4~25m)~2 40"
SW@choice@5~100m@2'00"@H-E (2~50m)~2@1'00"
Down 300
Total 2800m
222ϊ
W-up 300m
Sw IM 100m~2 IM 200m~1
Pull@choice (sc12.5+pull12.5+sc12.5+pull12.5) 4~50m@1'30"
@@@choice 2~100m@2'20"
Kick@choice (side-front-side-front) 4~50m@1'30"
@@@choice@2~100m@2'30"
loosen 100
Drill choice@drill+sw 4~50m 1'20"
SW@choice@(3~100m,1~50m)~2@2'00"-1'10"
Down 300
Total 2800m
31ϊ
W-up 300m
Sw IM 200m~2
Pull@hlpull 4~50m@1'30"
@@@choice 2~100m@2'20"
Kick@IMkick4~50m@1'30"
@@@choice@2~100m@2'30"
loosen 100
Drill IMdrill+sw 4~50m 1'30"
SW@choice@7~100m(4{ΪΝC[W[)@2'10"
Down 300
Total 2800m
38ϊ
ΘΜ½ίj [μ¬Θ΅
315ϊ
W-up 300m
Sw IM 200m~2
Pull@Fly-Ba,Ba-Br,Br-Fr,Fr-Fly 4~50m@1'20"
@@@choice 2~100m@2'20"
Kick Fly-Ba,Ba-Br,Br-Fr,Fr-Fly 4~50m 1'30"
@@@choice@2~100m@2'30"
loosen 100
Drill IM fist+onearm 4~50m 1'30"
SW@choice@10~50m@1'00"@2~100m@2'00"
Down 300
Total 2800m
322ϊ
W-up 300m
Sw IM 200m~2
Pull@choice 8~50m@1'10"
Kick choice 8~50m@1'15"
loosen 100
Drill KRLS (4~25m)~2 40"
SW@choice@10~50m@1'00"@1~200m@4'00"
Down 300
Total 2800m
45ϊ@1750m
412ϊ@2000
419ϊ@2300m
426ϊ@2350m
510ϊ@2000m
517ϊ@1400m
524ϊ@1250m
67ϊ@1300m
614ϊ@1300m
621ϊ@2000m
628ϊ@1800m
75ϊ 1500m
712ϊ@1700m
719ϊ@1700m
726ϊ@1700m
82ϊ@1200m