全体練11.30

swim 400*1 10:00 cho
swim 200*6 3:00 IM(100) 3:10-100m 3:20-1t
kick 25*6 1:00 S1 WK10s+12.5m,swimH
swim 100*1 3:00 easy
swim 50*8 1:00 S1 1,4t;12.5mH 2,5t;25mH 3,6t;30mH 4,8t;37,5mH
swim 50*5 1:20 S1 1H1E
swim 50*3 1:20 S1 1H1E
swim 50*1 1:20 S1 All out
set rest *3 1:00
drill 50*8 1:15
free practice
swim 200*1 5:00 down
 
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伊都練11.28

swim 400*1 10:00 cho
kick 200*6 3:30 S1 on board in time 3:40;6t-100m 3:50;-1t
pull 100*1*6 1:20 S1 in time
50*2*6 1:00 Hard
set rest *5 0:40
swim 200*1 5:00 down or easy
swim 100*8 1:40 1,4t;25H 2,5t;50H 3,6t;75H 7t;easy 8t;100H
swim 75*6 1:30 1,2t;F 3~6t;Des
rest *1 1:00
swim 75*6 1:20 Hard
kick 25*2*6 0:30 Uwkick
swim 50*1*6 2:00 Hard
swim 200*1 5:00 down
 

伊都練11..27

swim 400 *1 10:00 cho
kick 75*8 1:30 S1 25F50H
swim 50*20 0:40 Fr 1t~7t,16t~20t;F 8t~15t;high average 0:45;18t 0:50;16t
swim 25*4 0:30 S1 Hard
50*4 1:00 S1 Hard
50*1 2:00 easy
100*1 5:00 S1 All out Dive
swim 200*1 5:00 down or easy
drill 50*8 1:10 pullメイン
swim 200*6 3:00 100IM 3:10;6t-100m 3:20;-1t
200*6 2:50 S1 1t~4t;Des 5t;100easy 6t;All out
swim 200*1 05:00 down
 

伊都練11.25

swim 400*1 10:00 cho
pull 100*4*5 1:20 Fr 1~3t;F 4t;H 1:40-1t
set rest 4set 0:40 1:30,1:40 0:30
swim 75*6 1:30 S1 F/H/E by25m
75*4 1:40 S1 Hard
swim 200*1 5:00 down or easy
kick 400*4 7:00 IMO 1t;by100m 2t;100IM 3t;S1,400 4t;by75m+S1 7:30,4t-100m 8:00,3t-200m
kps 50*3*4 1:15 S1 Hard
set rest 3set 0:30
swim 200*1 5:00 down
 

全体練 11/24

for short
w-up
400*1 10:00 skps

swim
100*4*2 01:20 - 01:40 1st いつものcycle+5s 2nd いつものcycle
100*4*2 01:15 - 01:35 1st いつものcycle 2nd いつものcycle-5s

easy
100*1 03:00

kick
100*6 01:50 - 02:10 1-4des 5easy 6hard
50*1 03:00 All out !

pull
100*6 01:30 - 01:55 1-4des 5easy 6hard
50*1 03:00 All out !

drill
50*8 01:05

swim
4set of
25*1 00:30 under water
100*1 02:00 very hard
25*1 01:00 easy

6set of
25*1 00:30 under water
50*1 01:00 very hard
25*1 01:30 easy

down
100*4 02:15

for long
w-up
400*1 10:00 skps

swim
200*8 02:35 - 03:20 cho
easy
100*1 03:00

kick
200*4 03:20 - 04:00 cycle in
400*1 08:00 even pace

pull
400*6 05:40 - 06:40 cho 6:10- 200*1+400*5

swim
100*4*2 01:30 race 意識 set rest 1:00

down
100*4 02:00  

全体練 11/21

stretch 10:00

w-up
400*1 10:00 skps
25*8 00:30 Fly

swim
50*4 00:40 - 01:00
100*2 01:20 - 02:00
200*1 02:40 - 04:00
100*2 01:20 - 02:00
50*4 00:40 - 01:00

easy
50*1 01:00

swim
200*3 03:30 E-E-E-H-H-E-H-H
100*4 01:40 - 02:05 V-sprint
50*6*2 01:00 1st drill 2nd form

swim
100*4 broken +10s
50*8 +10s
50*4 +10s +5s
50*2 +10s +5s

down
100*4 02:00  

伊都練 11/20

w-up 400*1 10:00 skps

swim 100*10 01:20 - 01:45 1:30- -1t 1:40- -2t
easy 50*1 03:00

drill or form 50*8 01:00

swim 100*4 01:20 - 01:40 cho
100*4 01:25 - 01:45 cho
100*4 01:30 - 01:50 cho

easy or down 100*3 02:00

pull 400*1 06:00 - 07:10 cho
200*3 02:50 - 03:40 cho
100*6 01:25 - 01:50 cho

swim 50*4 01:00 1-4 des
100*2 02:00 1t form 2t even
200*1 04:00 build up
100*1 03:00 All Out!
50*1 01:00 All Out!

down 100*4 02:00  

伊都練 11/18

遅くなり大変申し訳ありません。
1h
w-up 400*1 10:00 skps
kick 100*6 01:45-02:10 odd:no board even:on board
50*6 00:55-01:10 odd:no board even:on board
pull 100*6 01:25-01:45 odd:no bouy even: with bouy
50*6 00:45-00:55 odd:no bouy even: with bouy
swim 100*6 01:30-01:55 3H1E
50*4 00:50-01:00 2H1E
down 100*3 02:00

2h
w-up 400*1 10:00 skps
swim 200*8 02:30-03:30 Cho
kick 200*4 03:20-03:50 cycle in 3:35- 1t 100
400*1 08:00 even pace
pull 200*6 02:40-03:40 even pace
400*2 05:20-07:20 Build up
drill 50*10 01:05 cho
swim 100*12 01:20-01:35 aerobic
or
100*2*3 01:25-01:40 Hard set rest 1:30
down100*4 02:00 

全体練11/16

w-up 400 1 1 10:00 skps A1
kick 100 6 1 02:00 Cho AT withFin AT
pull 100 6 1 01:30 Cho AT withPaddle AT
easy 100 1 1 04:00 form A1
main swim 100 15 1 01:30 Fr 1~5t:EN1 6~10t:EN2 11~15t:EN3 EN1~3
easy 100 1 1 05:00 form A1
swim 50 8 1 01:05 Cho 1~3t:hard 4,5t:easy 6~8t:hard AN3
down 100 3 1 02:00 touch+5" A1
 

伊都練11/14

w-up 300 1 1 08:00 fr100m/FrStraightArm100m/Cho100m
kick
100 1 1 02:10 上下右左by50m↓
200 3 1 03:50 S1 ATpace↓
100 6 1 01:45 Cho cycle in ↓
1 1 01:00 rest↓
50 4 1 01:05 S1 hard↓
swim 50 20 1 00:40 cyclein 45"-2t,50"-4t
easy or down 100 1 1 05:00 form
drill 300 1 1 04:00 Sculling
main pull
200 3 1 03:00 Fr↓ HR20~22in10"
200 3 1 02:50 Fr↓ HR23~25in10"
200 3 1 02:40 Fr↓ HR26~29in10"
1 1 02:00 rest↓
200 3 1 03:20 Fr↓HR28~30in10"
swim 50 1 1 04:00 Cho dive
down 100 3 1 02:00 touch+5"