http://w.atwiki.jp/free1500/ free1500 @ wiki ja 2009-06-05T13:27:19+09:00 1244176039 https://w.atwiki.jp/free1500/pages/86.html [Workout] -Water Exercise: 30min [Swim] -Warm Up: 1x400 Free -Kick: 4x(1x25 Free 1x25 Back 2x25 Lateral Right/Left by 10 Beats) w/Fins -Swim: 10x25 Free *Fingernail w/Fins -Kick: 4x25 Back w/Fins -Swim: 3x(5x50 Free @1:00) :30 Rest 1x200 Free Easy -Scull: 4x20 Front Layout Head First w/Buoy -Warm Down: 1x200 Free #include(2009-05-29 member) Swim News #gnews(競泳) 2009-06-05T13:27:19+09:00 1244176039 https://w.atwiki.jp/free1500/pages/85.html [Workout] -Water Shape: 30min [Swim] -Swim: 1x400 Free -Kick: 4x(1x25 Free 1x25 Back 2x25 Lateral Right/Left by 10 Beats) w/Fins -Swim: 10x25 Free *Fingernail w/Fins 10x25 Back w/Fins 5x(3x50 Free @1:00) :15 Rest -Warm Down: 1x200 Free #include(2009-05-27 member) Swim News #gnews(競泳) 2009-06-05T13:19:48+09:00 1244175588 https://w.atwiki.jp/free1500/pages/84.html [Workout] -Aqua Shape: 30min [Swim] -Warm Up: 1x400 Free -Kick: 4x(1x25 Free 1x25 Back 2x25 Lateral Right/Left by 10 Beats) -Scull: 4x25 Front Layout Head First w/Buoy -Swim: 10x25 Free *Fingernail 10x25 Back 10x50 Free @1:00 -Warm Down: 1x200 Free #include(2009-05-25 member) Swim News #gnews(競泳) 2009-06-05T13:07:39+09:00 1244174859 https://w.atwiki.jp/free1500/pages/83.html [Workout] -Water Aerobics: 45min [Swim] -Warm Up: 1x400 Free -Kick: 4x(1x25 Free 1x25 Back 2x25 Lateral Right/Left by 10 Beats) -Scull: 4x25 Front Layout Head First w/Buoy -Swim: 10x25 Free :05 Rest *Fingernail 10x50 Free @1:00 -Warm Down: 1x200 Free #include(2009-05-24 member) Swim News #gnews(競泳) 2009-06-05T13:07:03+09:00 1244174823 https://w.atwiki.jp/free1500/pages/79.html [Workout] -Aqua Shape: 30min [Swim] -Warm Up: 1x400 Free -Kick: 4x(1x25 Free 1x25 Back 2x25 Lateral Right/Left by 10 Beats) -Scull: 4x25 Front Layout Head First w/Buoy -Swim: 10x25 Free *Fingernail 10x50 Free @1:00 -Warm Down: 1x200 Free [Bike] Tm: 41'40 42'48 Dst: 16.83 16.81 Mxs: 42.7 37.2 Avs: 24.2 23.6 #include(2009-05-18 member) Swim News #gnews(競泳) 2009-05-23T21:31:58+09:00 1243081918 https://w.atwiki.jp/free1500/pages/82.html [Workout] -Water Shape: 30min [Bike] Tm: 54'28 45'54 Dst: 18.48 18.48 Mxs: 36.7 56.2 Avs: 20.4 24.1 #include(2009-05-20 member) Bike News #gnews(自転車競技) 2009-05-23T21:30:07+09:00 1243081807 https://w.atwiki.jp/free1500/pages/81.html [Workout] -Water Exercise: 30min? [Swim] -Warm Up: 1x400 Free -Swim: 1x50 Free Easy -Kick: 4x(1x25 Free 1x25 Back 2x25 Lateral Right/Left by 10 Beats) w/Fins -Swim: 10x25 Free *Fingernail w/Fins 3x(5x50 Free @1:00) :30 Rest -Warm Down: 1x200 Free #include(2009-05-22 member) Swim News #gnews(競泳) 2009-05-23T21:21:13+09:00 1243081273 https://w.atwiki.jp/free1500/pages/78.html [Swim] -Swim: 1x1000 Free #include(2009-05-16 member) Swim News #gnews(競泳) 2009-05-18T17:29:52+09:00 1242635392 https://w.atwiki.jp/free1500/pages/77.html [Workout] -Water Aerobics: 45min [Swim] -Warm Up: 1x500 Free 1x200 Free -Kick: 4x(1x25 Free 1x25 Back 2x25 Lateral Right/Left by 10 Beats) -Scull: 4x25 Front Layout Head First w/Buoy -Swim: 10x25 Free *Fingernail 3x(5x50 Free @1:00) :30 Rest -Warm Down: 1x200 Free #include(2009-05-17 member) Swim News #gnews(競泳) 2009-05-18T17:01:59+09:00 1242633719 https://w.atwiki.jp/free1500/pages/76.html [Workout] -Water Shape: 30min [Swim] -Warm Up: 1x400 Free 1x100 Free -Kick: 4x(1x25 Free 1x25 Back 2x25 Lateral Right/Left by 10 Beats) w/Fins -Swim: 10x25 Free *Fingernail w/Fins 1x50 Free Easy 6x(3x50 Free @1:00) :15 Rest -Warm Down: 1x200 Free #include(2009-05-13 member) Swim News #gnews(競泳) 2009-05-18T16:55:56+09:00 1242633356