12/3 ΌΙTu(25m)
up 200 choice
IM 400~1 KRLS by25m
S 100~6 (1'40)
100 loosen
K 200~2 (4'30)
@1t 5Fly1Breath 2t Fr on board
50 loosen
K 50~4~3set (1'10) set rest '20
@1s 1,3t Fly on Ba -Fly 2,4t Ba-Fr
@2s Side Kick-Fr on board
@3s 1,3t Fly 2,4t Fr no board
100 loosen
P 100~4 (2'10)
@Scull-Fr-Scull-Fly by25m
50 loosen
50~4~3set
@1s (1'10) C wing-Fr by25m
@2s (1'00) 1,3t R-Swim 2,4t L-Swim
@3s (1'00) 1,3t Fly 2,4t Fr H-E by25m
100 loosen
S 200~4 (3'00) 1-3t middle 4t Hard
100 loosen
S 50~6 (1'00)
@1t H 2t E 3t Fly H 4,5t E 6t H
Down 200
Total 5,000m
12/5 ΌΙTu(25m)
up 200 choice
S 50~4 (1'00) IM switch 3R-3L-S
S 100~3~2set
@1,2t Fr (1'40) 3t IM (2'00)
100 loosen
K 100~4 (2'00)
K 50~4~2set (1'10) set rest '20
@1s 1,3t 6Fly1Breath 2,4t Fr 3Breath by25m
@2s 1,3t Fly 2,4t Fr on board
100 loosen
P 50~4~2set (1'10)
@1s Scull-Fly 2s Scull-Fr
P 100~4 (2'00)
@1t IM 2t Fr H-E by25m
@3t Fly 4t Fr E-H by25m
100 loosen
S 50~4 ('50) H-E by25m
@@100~2 (1'40) Hyp7-H by50m
@@200~1 (3'20) Build up
@~2set
Down 200
Total 4,300m
12/6 ΌΙTu(25m)
up 800 choice
S 100~8 (2'00)
@1,3,5,7t IM
@2,4,6,8t Fr
100 loosen
P 100~6 (2'20) Scull-P by25m
K-S 100~6 (2'15) by25m
100 loosen
S 50~10~2set ('50) set rest 1'40
Down 200
Total 4,200m
12/12 ΌΙTu(25m)
up 200 choice
K-S 50~4 (1'00) IM order
S 200~1 (4'00) IM
@ 100~1 (1'50) IM
@ 100~5 (1'40) Fr
100 loosen
K 100~4 (2'15) 1,3t Fly 2,4t Fr
50 loosen
K 50~4~3set (1'10) no board
@1s 1,3t Fly on Ba-Fr 2,4t Ba-Fr
@2s 1,3t Fly 2,4t Fr
@3s 1,3t 6Fly-1Breath 2,4t 3Breath by25m
100 loosen
P 50~4~2set (1'00) Scull-Hyp5 by25m
50 loosen
P 50~4 ('50)
@@1,3t Fly-Fr 2,4t Fr-Fly
100~2 (1'40)@Hyp7-Hard by50m
@ 200~1 (3'20)@Build up
100 loosen
S 100~5~2set (1'50)
@1s 1-4t Des 5t Easy
@2s 1t 25H 2t 50H 3t 75H 4t H 5t E
100 loosen
S 50~4 (1'00) 1,3t H 2,4t E
Down 200
Total 5,200m
12/13 ΌΙTu(25m)
up 300 choice
SKPS 200~1 (4'00) Fr
@@@@400~1 IM
KRLS 200~1 (4'00) Fr
@@@@400~1 IM
S 100~6 (1'40)
K 200~1 5Fly-1Breath
@ 100~6 1,3,5t Fr (2'15) 2,4,6t Ba (2'30)
50 loosen
P 100~4 (2'20) Scull-Fr by25m
@ 100~4 (2'15) IM
S 100~6 (1'35) Fr
50 loosen
@ 50~2~6set (1'00) set rest '0
@@1t Hard 2t Easy
Down 400
Total 5,400m
12/19 ΌΙTu(25m)
up 500 choice
KRLS 100~4 (2'00) IM order
S 100~3~2set
@1t Fr (1'40) 2t Fr (1'30) 3t IM (2'00)
100 loosen
K 100~4 1,3t (2'00) 2,4t (2'15)
100 loosen
K 50~4~3set
@1s (1'10)
@@1,3t Fly on Ba -Fly 2,4t Ba-Fr
@2s (1'15) Head up-Fr by12.5m
@3s (1'10) 1,3t Fly 2,4t Fr on board
100 loosen
P 50~4~2set (1'00) Scull-P by25m
100 loosen
P 100~1 (1'40) Hypo3-5-7-9
@@50~2 (1'00) 1t Fly 2t Fr
@~3set
100 loosen
S 100~2~3set set rest '0
@1t (1'40) 2t (1'20)
100 loosen
S 50~4 (1'00)
@100~1 (2'00)
@~2set
@1s 50m 1,2t H 3t E 4t H
@@100m E
@2s 50m 1t H-E by12.5m@2t 12.5E-25H-12.5E@3,4t E
@@100m Hard
Down 200
Total 5,500m
12/20 ΌΙTu(25m)
up 200 choice
KRLS 400~1 IM
K 50~8 (1'15) Fr on board
@ 50~8 (1'10) IM order
50 loosen
P 50~8 (1'10) Scull-FrP by25m
@ 50~8 (1'05) IM order
50 loosen
S 50~20 IM switch
100 loosen
S 50~1 ('50)
@@100~1 (1'40)
@@150~1 (2'30)
@@200~1 (3'20)
@150~1 (2'30)
@@100~1 (1'40)
@@50~1 ('50)
@~2set set rest 1'40
Down 200
Total 5,200m
12/26 ΌΙTu(25m)
up 200 choice
@@200~3 IM
@@1t K (4'45) 2t R-L (4'30) 3t S (4'15)
S 100~6 (1'30)
100 loosen
K 100~5 (2'00) Fr on board
50 loosen
K 100~1 (2'00) 5Fly-1Breath
@@50~2 (1'20) 1t Fr Hard 2t Easy
@~3set set rest '20
100 loosen
P 50~8 (1'00) Scull-P by25m
50 loosen
P 100~4 (1'50) P-R-L-P by25m
@1,3t Fly 2,4t Fr
P 50~8 (1'00) IM order-Fr by25m
100 loosen
S 50~1 ('50)
@100~1 (1'40)
@200~1 (3'20)
@300~1 (5'00)
@400~1 (6'00)
@300~1 (5'00)
@200~1 (3'00)
@100~1 (1'30)
@50~1 ('35)
Down 300
Total 6,100m
12/27 ―uΠV¬(25m)
up 200 choice
SKPS 200~2 (4'00) Fr
K 50~8 (1'15) Fr on board
@ 50~8 (1'15) IM order
P 50~8 (1'15) Scull-Fr by25m
@ 50~8 (1'15) IM order
S 50~8 (1'15) IM order
100 loosen
S 100~10 (1'50) H-E by50m
100 loosen
S 100~10 (1'50) 75H-25E
100 loosen
S 50~2 (1'30) all out
Down 200
Total 5,200m 67.8kg
