250 warm up
6*50 back stroke
50 easy choice
8*25 IM & fitness
25 butterfly + bent knee crunch* 8 left 8 right
25 backstroke + straight leg abs** 8 left 8 right
25 breaststroke + bent knee crunch 16
25 front + straight leg abs 16
repeat
100 easy choice
400 front
300 front
200 front
50 easy choice
6*25 fly kick: 4 kicks + 1 regular fly
cool down & stretch
********************************************************************
bent knee crunch*: 仰卧，二郎腿，手放脑后，翘右腿的话，用左胸凑右膝盖
straight leg abs**: 腿放直，呼气的时候直
