101023 - KPUMswim

10/23(土) 7:45-9:15 @ヘミング

　～AT&speed up～

---

W-up

1s:200*2(SKPS), 150*2(SKP)
2s:AB:odd:Dolphin,even:Vassallo
　 CD:odd:Dolphin,even:Vassallo-Choice/25m
　 E:Dolphin

A:200*2 on 3'30 +50*6 on 1'10
B:200*2 on 4' +50*5 on 1'15
C:200*2 on 4'30 +50*4 on 1'20
D:150*2 on 4' +50*4 on 1'30
E:150*2 on 4'30 +50*3 on 1'40

Swim

1s:Pull
2s:Swim(AT)
3s:Speed

A:100*6 on 1'35
  +100*5 on 1'30
  +rest 1'
  +100*4 on 1'40
B:100*6 on 1'40
  +100*4 on 1'35
  +rest 1'
  +100*4 on 1'50
C:100*5 on 2'
  +100*4 on 1'50
  +rest 1'
  +100*3 on 2'
D:100*4 on 2'15
  +100*4 on 2'
  +rest 1'
  +100*3 on 2'10
E:100*3 on 2'40
  +100*3 on 2'25
  +rest 1'15
  +100*3 on 2'30

Kick

1s:Q-Kick

A:100*2 on 2'10
  +50*4*3 on 1'-55"-50"
B:100*2 on 2'20
  +50*(4+4+3) on 1'05-1'-55"
C:100*2 on 2'30
  +50*3*3 on 1'10-1'05-1'
D:100*2 on 2'40
  +50*(3+3+2) on 1'15-1'10-1'05
E:100*2 on 2'50
  +50*(3+2+2) on 1'25-1'20-1'15

Drill

A:50*6 on 1'15
B:50*5 on 1'30
C:50*4 on 1'50

Main Swim

Des by set

A:50*3*4 on 50"-1'-1'10-1'20
B:50*(3+3+3+2) on 1'-1'10-1'20-1'30
C:50*3*3 on 1'20-1'30-1'40

Down・泳法指導

---

Comments

• Swimは1～3setを通して体幹を意識し、下半身を浮かせて楽に速く泳ごう
• Kickは最後いつもよりサークルがキツめです。restはほぼなくて当然
• Main Swimは200mのR.P.から始めて、最後は100mのR.P.まで上げていこう

Total -