伊都 強化練習 2/28

いよいよ春季短水路ですね

W-up 400 SKPS
Base Ta
200*4 on2:40-3:10
or
100*8 on1:15-1:40
Loosen 100
50*10 on40"-50"
Kick Ta 50*6 Des.1to4 6t Hard on1:00-1:20
     25*8(6) 2H1E on1:00
Loosen 50
Sc-Pull Ta 50*10 on1:10
Swim Ta
400*4 Des. on6:00
or
200*4 Des. on3:00-3:20
or
100*8 Des.1to4 7t,8t Hard on1:50
Loosen 100
50*6 3H1E on1:10 (400組はカット)
25*4-10 Dash
C-down 200
 
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伊都 強化練習 2/27

W-up 400 SKPS
Base S1 100*10(9) on1:15-1:45
Loosen 100
Kick-Swim S1 50*10 15m under water on1:10
Sc-Swim S1 50*10 om1;10
Drill-Swim S1 50*10 on1:10
Dash Ta 25*4-8
Broken*3 Ta +5or+10
Start/Turn
C-down 200
 

伊都 強化練習 2/26

W-up 400 SKPS
Kick IMO by set 100*4(3)*4 Des. on2:00-2:30(Br +10")set rest1:00
Loosen 50
Pull IMO 100*4(3)*4 Des.1to3 4t IM on1:50(Br +10")
Swim IM 400*2 Form(R),Hard(O) on7:10
      200*4(3) IM Slide on3:10-3:40
      100*2 Hard +15"
C-down 200
 

伊都 強化練習 2/25

W-up 400 SKPS
Base IMslide 100*6 on1:25-1:50
Loosen 100
Kick S1 100*4 Des.1to4 on1:50-2:30
     50*4 Build up on55"-1:20
     25*8(4) Hard on50"
Loosen 50
Pull S1 50*12(11) 1t-6t F/H 7t-12t Des. on50"-1:00
Loosen 50
Swim S1
100*4*4 1本毎サイクルを-10"    start1:50-2:15
     セット毎1本目のサイクルを-5" set rest1:00
50*4*4 本数毎サイクルを-5" start1:00-1:05
     セット毎1本目のサイクルを-5" set rest1:00
rest2:00
50*6 cycle in on35"-50"
50*4 form on1:10
Dash 25*4 2交代
or
400*4*2 1st negative(後半を速くする) on6:00-6:40
2nd cycle in on5:20-6:00 rest2:00
Loosen 100
50*4 Hard rest+10
C-down 200
 

伊都 強化練習 2/24

今週末は春季短水路ですね

W-up 400 SKPS
K-Swim Ta 50*10 25under water on1:20
Loosen 50
Sc-Pull Ta 50*10 on1:10
Loosen 50
Swim Ta
2set of 400*1 200*2(1) 100*3 50*4 45"base-55"base
1st Form, 2nd turn前後5m Hard rest2:00
or
100*15(14)*2 Even Pace on1:25-1:45 rest2:00
Dash Ta 25*4-8 T.A.
C-down 200
 

伊都 強化練習 2/23

W-up 400 SKPS
Base cho 100*4*4 on1:15-1:45
Loosen 100
Kick S1 50*10(9) Des.7to10 on1:00-1:20
Loosen 50
Pull S1 50*10(9) Des.7to10 on1:00-1:20
Loosen 50
Drill-Swim 50*10(9) on1:00-1:20
Swim S1
50*4 H,E on1:00
100*2 H,E on2:00
200*1 150H50E on3:30
400*1 300H1000E on7:00
200*1 H on4:00
100*1 All out on3:00
50*1 All out
C-down 200

 

伊都 強化練習 2/21

With paddle
W-up 400 SKPS
Kick-Swim cho 50*8(7) 25under water on1:10-1:30
Loosen 50
Pull cho 800*1 Hypo6-8 DPS +1:00
     400(350)*2 100H50E on5:30-6:00
     200*4 Des.1to4 on2:50-3:20
     100*8(7) regular pull on1:40-1:50
     50*12 4H1E on1:10
Loosen 100
Swim cho 300*1 All Out
     150*1 All Out
     25*4 All Out
C-down 200
 

伊都 強化練習 2/20

若田さん先日はありがとうございました。

W-up 400 SKPS
Kick S1 50*8(7) 片足キック on1:20-1:40
     100*8(7) side kick on2:00-2:30
     200(150)*5 regular kick on3:50-4:10
     100*5(4) Des.1to5 on2:00-2:30
     50*4 Hard on1:15
Loosen 100
Sc-Pull S1 50*9 on1:10
Swim S1 200*1 All Out or 100*2 All Out or 50*4 All Out
 

伊都 強化練習 2/19

W-up 400 SKPS
Base IM 100*8 on1:25-1:50
Loosen 100
Kick IM 50*6(5)*4 IMR by set on1:10-1:30 rest1:00
Loosen 50
Pull IM 50*8(7)*4 IMR by set on1:00-1:20 rest1:00
Loosen 50
Swim IMR 50*4*4 Hard on1:15 rest1:00
C-down 200
 

伊都 強化練習 2/18

W-up 400 SKPS
Kick S1 50*6(5)*4 1st 片足キック on1:20-1:40 2nd Side kick on1:00-1:20
            3rd Form on1:00-1:20 4th Hard on1:20-1:30
set rest1:00
Loosen 50
Pull S1 50*8(7)*4 1st 片腕プル on1:10-1:30 2nd Head up(目まで) on1:00-1:10
          3rd 6(3)Stroke Dash on1:00-1:10 4th 4H1E on1:10-1:20
set rest1:00
Loosen 50
Swim S1 50*8*2 1st Drill-Swim on1:10 2nd E/H,H/E,H on1:15
C-down 200