長泳道(暖身,連續穩定打水25Mx36,寧慢勿快)
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01、仰躺平衡 (Balance on your Back) 25Mx4
02、左側臥平衡 (Left Side Sweet Spot) 25Mx8
03、右側臥平衡 (Right Side Sweet Spot) 25Mx8
04、左伸手側臥平衡 (Left Side Hand-Lead Sweet Spot) 25Mx8
05、右伸手側臥平衡 (Right Side Hand-Lead Sweet Spot) 25Mx8
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學習泳道(練習平衡與流線型)
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06、左側魚姿平衡 (Left Side Fish Balance with Breathing) 25Mx4
07、右側魚姿平衡 (Right Side Fish Balance with Breathing) 25Mx4
08、左伸手側臥滑行平衡 (Left Side Hand-Lead Fish Balance with Breathing) 25Mx4
09、右伸手側臥滑行平衡 (Right Side Hand-Lead Fish Balance with Breathing) 25Mx4