松運50池 加速度 防寒衣 [熱身] 自由式400m [動作] (正面踢水沒氣轉仰式50m+自由式50m) 200m (六腳一手50m+自由式50m) 200m (六腳一三手50m+自由式50m) 200m [主項] 順游400m (衝刺25m+慢游75m)x2-3趟 R3' (3趟) [緩和] 慢游100m