101122 - KPUMswim

11/22(月) 20:30-21:30 @中書島

　～Ba～

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W-up

1s:choice
2s:Vassallo-Ba/25m

A:100*4 on 1'50
  +50*6 on 1'10
B:100*4 on 2'
  +50*5 on 1'20
C:100*3 on 2'15
  +50*5 on 1'30
D:100*3 on 2'30
  +50*4 on 1'40
E:50*5 on 1'30
  +50*4 on 1'45

Kick

1s:Kick or Back
2s:Swim(Last25m KickMax!)
3s:Kick

A:100*6 on 1'50 +rest20"
  +100*5 on 1'40 +rest20"
  +50*4 on 1'10(HHEH)
B:100*5 on 2' +rest30"
  +100*5 on 1'45 +rest30"
  +50*4 on 1'15(HHEH)
C:100*5 on 2'15 +rest30"
  +100*4 on 1'55 +rest30"
  +50*3 on 1'20(HEH)
D:100*4 on 2'30 +rest30"
  +100*4 on 2'10 +rest30"
  +50*3 on 1'25(HEH)
E:100*4 on 2'45 +rest30"
  +100*3 on 2'25 +rest30"
  +50*3 on 1'30(HEH)

Main Swim

1,3s:R.P.
2,4s:Recovery
5s:All Out!!!

A: 50*4 on 45"
  +25*1 on 1'30
  +50*4 on 45"
  +25*1 on 1'30
  +50
B: 50*4 on 55"
  +25*1 on 1'30
  +50*3 on 55"
  +25*1 on 1'25
  +50

C: 50*3 on 1'10
  +25*1 on 1'30
  +50*2 on 1'10
  +25*1 on 1'30
  +50

Down

200～

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Comments

• W-upのVassalloおよびBaKickは脚ので水をとらえることを意識しよう
• Kickの2set目はためらわずに打つべし
• Main Swimでは各自で目標タイムを設定して行うこと

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