伊都 強化練習 3/25

今年度最後の練習です

W-up cho 400 SKPS
Base cho 200*5(4) on2:40-3:20
L 100
     100*6(5) on1:20-1:40
L 100
Sc-Pull cho 50*8 on1:10
Kick cho 50*4(3)*3 on1:00-1:20 rest1:00
    1st 25under water 2nd Normal 3rd Des.1to4
Swim cho 50*8*2
    1st Form on1:00 2nd Des. on1:10
Dash cho 25*4
C-down 200
 
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伊都 強化練習 3/24

申し訳ない、今日でなく明日が最後の練習でした。
勝手に勘違いをしていました、ごめんなさい。
明日の練習で本当に最後です。

W-up 400 SKPS
Base cho 100*8 on1:20-1:40
     50*8 on40"-50"
Loosen 100
Kick cho 50*8(7) First,Last 25under water on1:00-1:20
     50*6 short cycle on45"-1:05
Loosen 50
Sc-Pull cho 50*6(5) on1:10
       50*6 (pull) short cycle on40"-50"
Loosen 50
Swim cho 50*8 Form on1:10
     50*6 short cycle on35"-45"
Loosen 50
Form cho 50*4 on1:10
Swim cho 50*1(2) T.A.
C-down 200
 

伊都 強化練習 3/23

W-up 400 SKPS
   50*8(7) IM-X on1:10-1:20
Base IMR 200*6(5) on2:50-3:30
Loosen 100
Kick IMO/R 50*8 on1:10-1:20 (Br +10)
       100*4(3) Des.1to4 on2:00-2:20
Loosen 50
Sc-Pull IMO 50*12(10) on1:00-1:20
       50*4 Hard on1:20
Swim IM 100*6*2 3H1E2H(all out) 1st Reverse on2:10
rest1:00            2nd Order on2:10
C-down 200
    50*4 on1:10
 

伊都 強化練習 3/21

W-up 400 SKPS
Base cho 200*8(6) on2:40-3:20
Loosen 100
Kick cho 100*8(7) Des.1to6, 7t E ,8t H on1:50-2:20
Loosen 50
Pull cho 200*6(5) Des.1to4, 5t Form 6t Hard on3:00-3:30
Loosen 50
D-Swim cho 50*8 on1:10
Swim cho 400*4 on5:40-6:50 一本ごとにcycleを-10"ずつ
     200*4(3) on3:00-3:40 同上
     100*4(3) on1:40-2:00 同上
straight
C-down 200
 

伊都 強化練習 3/19

W-up cho 400 SKPS
Kick cho 100*8(7) Des.1to4,H/E,E/H,Form,Hard on2:00-2:20
Loosen 50
Pull cho 50*8(7) on1:00-1:10
Loosen 50
D-Swim cho 50*10 on1:10
Swim cho 200*4 Last50,100, 150, 200 Hard on3:00-3:30 no rest
     100*4(3)*2 1st choice 2nd 1E1H on1:45-2:00 no rest
     50*4*4 1H1E2H Set Des. on1:00 rest1:00
C-down 400 nonstop
 

伊都 強化練習 3/18

W-up 400 SKPS
Base cho 50*6*2 on40"-50" rest1:00
Loosen 50
Kick cho 50*4(3) Des. on1:00-1:20
      50*6(5)*2 1st 1E2H 2nd 3H1E on1:05-1:25
Loosen 50
Pull cho 50*4 Sc-Pull on1:10
     50*20 on1:00 一本ごとにサイクルを-5"していき、
          サイクルアウトしたら+5"ずつしていく。を繰り返す
Loosen 50
Swim cho 50*8 H/E*4 + E/H*4 on55"
     50*6 build up*3 Hard*3 on1:00
C-down 200
 

伊都 強化練習 3/17

W-up 400 SKPS
Kick cho 100*4(3)*4 set rest 1:00
  1st side kick on2:00-2:30 2nd no board on1:50-2:20
  3rd 25under water on1:50-2:20 4th with board on2:00-2:30
Losen 50
  50*8(7)*2 1st 片足キック on1:10-1:30
    2nd no board H/E*4 + E/H*4 on1:00-1:20
Loosen 50
Drill-Swim 50*5 on1:10
Swim cho 100*4 on1:40-2:00 even pace 1t hypo4 2t hypo6 3t hypo7 4t hypo8
Loosen 50
  50*3*4 on1:00 even time
   stroke回数→ 1st normal 2nd -2(1) 3rd -3(2) 4th -4(2) ※減らしていく
  50*2 Dash T.A.
C-down 200
 

伊都 強化練習 3/16

久しぶりの伊都練ですね

W-up cho 400 SKPS
Base cho 200*5(4) on2:40-3:20
Loosen 100
Kick Fr 100*4 on 1:50-2:20
     50*4 on 1:20 Hard
Loosen 50
Pull Fr 150*4(3) on2:00-2:30 Hypo 5-8
     100*3 Des. on2:00
Loosen 50
Swim Fr 100*4*3 set Des. 1st on1:40 2nd on1:50 3rd on2:00
Loosen 50
Dash Fr 25*4 T.A.
C-down 200
 

伊都 強化練習 3/7

W-up 400 SKPS
Base cho 100*8 on1:20-1:40 rest2:00
     50*8 on40"-50"
Loosen 100
Kick S1 50*4(3) Form on1:00-1:20
     100*3(2) Des.1to3 on1:50-2:20
     200*2(1) E/H,H/E
     400*1 even pace on6:50-9:00(+20")
     200*2(1) E,H on4:00-5:00
     100*3 H,E,H on2:00-2:50
     50*4 E,E/H,H/E,H on1:10-1:40
Loosen 100
Sc-Pull S1 50*10(9) on1:10-1:20
Drill-Swim S1 50*4 on1:10
Swim S1 100*4 Des.1to4 on1:50-2:10 rest2:00
    50*4 Even Hard on1:30
C-down 200
 

伊都 強化練習 3/6

W-up 400 SKPS
Base cho 50*8(7)*2 1st on40"-50" rest1:00 2nd odd cycle -5"
Loosen 100
Kick S1 50*4(3)*4 1st Form 2nd build up 3rd Des.1to4 4th 1E3H
        no rest on1:00-1:20
Loosen 50
Pull S1 25*10*3 1st odd Fist pull even Sculling 2nd No Breath 3rd E,H
         set rest1:40 on50"
Loosen 50
Swim S1 50*10(9)*2 1st 3H1E on40"-55" 2nd Variable Sprint on50"-1:05
rest2:00 25*10 12.5m Dash on45"
rest2:00 50*4 Dash on1:30
C-down 200