大安50池 技術團練
[熱身] 自由式150m

[動作練習] 1200m
(肩前搖櫓12.5m+水下換手12.5m+自由式25m) 300m

(水下換手3下+正常自3下25m+自由式28m) 300m

(抬頭自15m+自由式35m) 200m
正常自由式100m

(肩前搖櫓12.5m+水下換手12.5m+自由式25m) 100m

(水下換手3下+正常自3下25m+自由式28m) 100m

(衝刺自15m+自由式35m) 100m