伊都 7/1

学選お疲れ様でした。

W-up 400 SKPS
Swim 100*20 on1:30-1:50

Kick 50*1-2 All Out
Pull 50*1-2 All Out
Loosen 100 / C-down 200+
Sc-Pull 50*10 on1:10
Swim 25*20 free plan on50"
Form 100*8 on1:50
Free plan
C-down 200+
 
スポンサーサイト

伊都 6/27

いよいよです

W-up 400 SKPS
Swim 50*10 on55"
Kick 50*8 on1:10-1:20
Sc-Pull 50*8 on1:05-1:15
Drill-Swim 50*8 on1:10
Start Dash 4(2)stroke or 25*1-4
Loosen 100 / C-down 200+
Form 50*10 on1:10
Swim 50*8 V-sprint on1:15
Start Dash 25*2 on5:00
Loosen 100
Form 50*4 on1:10
Start Dash 25*1
Form 200+

W-up 400 SKPS
Base 100*10 on1:20,1:30
Loosen 200
Kick 100*6 Des. on2:10
Sc-Pull 100*6 25Sc 75Pull Des. on2:00
Swim 100*6 逆Des. on1:50
    100*6 Des. on2:00
Start Dash 25*4 Des. on3:00
Form 200*4 on3:20
 

伊都 6/26

これから疲労を溜めないように気を付けてください。

W-up 400 SKPS
Base 100*10 1:20-1:40 
Loosen 100
Kick 25*4 U.W.H. on30"
rest 2:00
Drill-Swim 50*10 on1:05
Swim 100*4 Des. on2:10
    100*1.All Out
Loosen 100 / C-down 200+
Kick 50*8 Form on1:10
    25*10 E/H on45"
Pull 50*8 Fist Pull on1:10-1:20
    50*8 with paddle on1:00
Swim 50*10 with paddle on1:10
Dash 25*4 with paddle
C-down 200+
W-up 200*4 S,K,P,S +20"
Base 50*30 on40"
Loosen 100
Kick 100*6 Des1to4, 5E 6H on2:00
Pull 150*8 Hypo3*2, 4*2, 5*2, 6*2 on2:10
Swim 100*15 Even on1:20
Loosen 100
Dash 100*8 long意識
C-down 200+
 

伊都 6/25


W-up 400 SKPS
Base 50*10*2 on40"-50"
Loosen 100
Kick 25*4 U.W.H. on30"
Drill-Swim 50*8 on1:10
Dash 25*10 Dive on1:30
Loosen 100 / C-down 200+
Kick 50*4*2 Des. on1:00-1:15
Pull 50*4*2 Des. on50"-1:00
Swim 50*6 逆Des. on1:00
    50*6 Des. on1:10
Dash 50 or 25 *2-4
C-down 200+

W-up 200*6 Fly,Ba,Br,Fr,IMR,IMO on3:00
Kick 25*4 U.W.H. on30"
Drill-Swim 100*6 on1:50
Swim 400*4*2 Even Set Des. (Hard) 1st on6:00 2nd on6:30
Loosen 100
Kick 100*4 Des. on1:55
   200*1 All Out
Pull 100*4 Des. on1:40
   200*1 All Out
Loosen 100
Dash 25*2-4 Dive
C-down 200+
 

伊都 6/24


W-up 400 SKPS
Aerobic 200*10 Hypo Turn前後 on2:50-3:20
Swim 150*6 Last100H on3:00
Loosen 100
Kick 100*10 With board*5 No board*5 on1:50-2:20
Pull 100*10 Fist Pull*5 with paddle*5 on1:45-2:10
Drill-Swim 50*8 on1:10
Swim 100*4 Des. on2:00
C-down 200+
 

伊都 6/23


W-up 400 SKPS
Base 100*10 on1:15-1:40
Loosen 100
Kick 25*4 U.W.H. on30"
    100*4 Des. on2:00-2:20
Pull 100*6 Des.1to4 5tE 6tAll out on1:50-2:00
(C-down 200+)
Drill-Swim 50*10 on1:05
Swim 100*10 1E1H on2:00
Form 100*2 +20"
Kick 100*1 All Out
Pull 100*1 All Out
Swim 100*1 All Out
C-down 200+

W-up 800 SKPS
Base 200*8 on2:30-2:55
Loosen 100
Swim 100*12 Des. on1:30
Loosen 100
Kick 100*10 First&Last25under water on2:10
Pull 100*10 middle 50no breath on2:00
Swim 50*10 Hard No breath on1:40
C-down 200+
 

伊都 6/20


W-up 400 SKPS
Kick 25*4 U.W.H. on30"
Base 50*8 on40"-50"
Loosen 50
Wall Kick 15"+ 50 no board *8 on1:30
Form 50*4 on1:00
Swim 50*8 Hard on1:10
Loosen 100 / C-down 200+
Sc-Pull 50*10 on1:05
Pull 50*8 Build up no pull bard on1:00
Drill-Swim 50*10 on1:10
Base 100*8 on1:15-1:40
Dash 100*1
C-down 200+
W-up 400 SKPS
Kick 25*4 U.W.H. on30"
Base 200*6 on2:30-2:55
Loosen 100
Wall Kick 15"+ 50 no board *8 on1:30
Sc-Pull 100*10 on1:50
Form 200*4 on3:20
Main 400*4 2H1E on6:20
C-down 200+


 

伊都 6/19


W-up 400 SKPS
50*4 cho on1:00-1:15
100*4 cho on1:50-2:10
200*4(3) cho on3:20-3:40
200*4 Des. 1to4 on3:00-3:15
100*4 2H 1E on1:50
50*4 Hard on1:10
Loosen 100 / C-down 200+
Base 50*20 on40"-50"
Loosen 100
Drill-Swim 50*10 on1:10
Swim wall kick 15"+50H *10 on2:00
Dash 25*2-4
C-down 200+

W-up 400 SKPS
50*4 cho on1:00
100*4 cho on1:50
200*4 cho on3:10
400*4 Des. 1to4 on6:00
200*4 Hypo6- on2:50
100*4 Last75 Hard on1:30
50*4 Hard on40"
Loosen 100
Base 100*4 on1:15,1:20,1:30
Form 400*1
Dash 200*1
C-down 200+
 

伊都 6/18


W-up 400 SKPS
Kick 25*4 U.W.H. on30"
    100*8 50Fr 50IMO on2:00-2:20
    50*4 Hard on1:10
Pull 50*8 with paddle V-Sprint on1:00
Swim 50*4 Hard on1:30
Loosen 100 / C-down 200+
Form 100*8 on1:50
Dash 100*1*2 All Out
Form 50*10 on 1:10
Dash 50*2
Form 25*4 on40"
Dash 25*2
C-down 200+
W-up 200*4 SKPS IMO on3:10
Kick 50*8 Last25 U.W.H. on1:15
    200*4 Des. on3:40
    100*8 Hard on2:00
Loosen 100
Pull 300*6 Hypo6 on3:30
Swim 200*10 2H1E on3:10
C-down 200+
 

伊都 6/17


W-up 400 SKPS
Base 50*4*4 on35"-50" set rest 1:00
Loosen 100
Sc-Pull 50*12 on1:10
Drill-Swim 50*4 on1:00
Swim 50*1 All Out
Loosen 100 / C-down 200+
Kick 50*10 12.5under water on 1:10
Swim 100*4*2 2nd cycle -5" on1:15-1:35
Loosen 100
Form 100*4 on1:50
Swim 100*4*2 2nd cycle -5" on1:15-1:35
C-down 200+
W-up 800 SKPS
Base 400*5 on5:20,5:40,6:00
Loosen 100
Swim 500*4 Last100,200,300,400H on7:00
Loosen 100
Kick 200*4 Des. on3:40
Pull 200*4 Des. on3:20
Swim 200*4 Turn前後15m No Breath on3:30
    200*1 All Out
C-down 200+