W-Up | 50 x 4 x 3 sets | 1'10" 1)Fr 2)IMe1 3)SKPS | |
KPS | 50 x 6 x 3 sets | 1'00" choice Smooth | |
1)Kick 2)Pull 3)Swim | |||
Swim | 25 x 4 | 2'00" choice Dive 12.5mDash | |
50 x 4 | 6'00" choice Dive Dash | ||
Swim | 100 x 1 | 5'00" choice Easy | |
Swim | A | 25 x 12 | 1'00" choice Form |
A | 50 x 2 | 6'00" choice Dash | |
B | 50 x 3 x 3 sets | 0'40" choice SmoothHard | |
B | 50 x 4 x 3 sets | 0'45" choice SmoothHard | |
B | 50 x 3 x 3 sets | 0'50" choice SmoothHard | |
B | 1'00" Rest | ||
Down | 200 x 1 | 5'00" choice Easy | |
Total | 2500 or 3600m |
10/28(日) はじめまして!
10/26 ドラフト指名されませんでした。
と言ったやり取りが行われていたとの事です。
めでたしめでたし。
※全てノンフィクションでございます。
さて、本日のメニューはこちら。
W-Up50 x 4 x 3 sets1'20" 1)Fr 2)Fly/Ba,Ba/Br,Br/Fr 3)KPS25 x 60'50" Scull Drill25 x 80'45" choice Hypo50 x 81'30" StreamLine+Form25 x 24'00" SLC SwimA25 x 40'45" HardA1'00" RestA25 x 60'50" HardA1'00" RestA25 x 81'00" HardA5'00" RestA50 x 110'00" Hard B100 x 21'30" HardB6'00" RestB50 x 41'00" HardB8'00" RestB25 x 10'30" HardB50 x 11'00" HardB25 x 10'30" HardB6'00" Rest C100 x 4 x 4 sets1'45" choice SmoothHardC50 x 1 x 4 sets1'00" choice or Rest Down200 x 15'00" choice Easy Total 2100 or 2100 or 3400
っす!!!
10/21(日)スプリンターが400m泳いでみた!
W-Up | 50 x 4 x 3 sets | 1'15" 1)Fr 2)IM-Switch 3)SKPS | |
SKPS | 25 x 4 x 4 sets | 0'45" choice Smooth | |
Swim | 25 x 4 | 3'00" choice Dive Dash | |
Loosen | 100 x 1 | 5'00" choice Easy | |
Swim | 50 x 4 x 3 sets | 1'00" choice Form | |
1)1'10" 2)1'00" 3)50" | |||
Swim | A | 100 x 2 | 8'00" choice Hard |
B | 200 x 2 | 16'00" choice Hard | |
C | 400 x 1 | 0'00" choice Hard | |
B:200x1 4'00" | |||
A:100x1 2'00" | |||
C:400x1 6'00" | |||
A:100x1 2'00" | |||
B:200x1 4'00" | |||
Kick | 100 x 4 | 3'00" choice Easy | |
Swim | 50 x 8 | 1'30" choice Easy | |
Total | 2800 or 3000 |
10/19(金)1ヶ月ぶりに顔だしました。
W-Up | 50 x 4 x 3 sets | 1'15" 1)Fr 2)IM-Switch 3)SKPS | |
Swim | 50 x 12 | 0'55" Fr EvenPace HR120~140/min | |
25 x 3 x 4 sets | 0'50" choice Des1-3 | ||
Loosen | 100 x 1 | 5'00" choice Easy | |
Swim | 50 x 4 x 2 sets | 1'00" choice Hard | |
8'00" Rest | |||
Kick | 50 x 8 | 1'15" choice Easy | |
Swim | 50 x 8 | 1'30" choice Form | |
Total | 2800m |
10/14(日)東北ゴリ、街に出る。
10/7(日) 土曜も仕事
W-Up | 50 x 4 x 3 sets | 1'15" 1)Fr 2)IM-Switch 3)SKPS | |
Pull | 50 x 8 | 1'00" Fr Hypo4or6 (R/L by25m) | |
25 x 4 | 1'00" choice Power4+Sculling | ||
Kick | 50 x 3 x 2 sets | 1'10" StreamLineDrill | |
1)Dolphin/Vassallo by25m | |||
2)SideKick by25m | |||
25 x 8 x 2 sets | 0'30" choice Hard(TABATA) | ||
4'00" Rest | |||
Loosen | 100 x 1 | 5'00" choice Easy | |
Swim | 50 x 10 | choice Form | |
1'40" | |||
50 x 4 x 2 sets | 1'00" choice Hard | ||
8'00" Rest | |||
Down | 200 x 1 | 5'00" choice Easy | |
Total | 2900m |
10/5 (金) アテンション プリーズ ?
W-Up50 x 4 x 3 sets 1'15" 1)Fr 2)IM-Switch 3)SKPS
Drill/Swim25 x 8 1'00" choice Odd:Sculling Even:Form
Swim25 x 3 x 4 sets 0'50" choice Descending1-3
Swim25 x 4 3'00" DiveDash
Kick50 x 6 1'10" choice Easy
Swim50 x 6 1'10" 120~140bpm
50 x 6 1'00" 130~150bpm
50 x 6 0'50" 140~160bpm
50 x 6 1'00" Smooth
50 x 6 1'10" Smooth
50 x 6 1'30" Easy
Total 3300m