101204 - KPUMswim

12/4(土) 7:45-9:15 @ヘミング

　～Kick～

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W-up

A:200*2 on 3'30(SKPS) +100
B:200*2 on 4'(SKPS) +50
C:200*2 on 4'30
D:150*2 on 4'(SKP) +50
E:150*2 on 4'30(SKP)

Kick

1s:片足-両足/25m
2s:even pace
3s:DLK-choice/50m or silent-choice/50m
4s:Hard / Easy

A:50*4 on 1'10
  +100*8 on 1'55
  +rest 30"
  +100*4 on 2'
  +50*4 on 1'10(H H E H)
B:50*4 on 1'15
  +100*7 on 2'10
  +rest 30"
  +100*4 on 2'15
  +50*3 on 1'15(H E H)
C:50*4 on 1'20
  +100*7 on 2'20
  +rest 1'
  +100*3 on 2'30
  +50*2 on 1'20(E H)
D:50*4 on 1'30
  +100*6 on 2'30
  +rest 1'
  +100*3 on 2'45
  +50*2 on 1'30(E H)
E:50*4 on 1'40
  +100*5 on 2'45
  +rest 1'
  +100*3 on 2'50
  +50*2 on 1'40(E H)

Swim

1s:Pull,technique
2s:Swim,AT

A:100*3 on 1'40
  +100*7 on 1'30
B:100*3 on 1'45
  +100*6 on 1'35 +50
C:100*3 on 1'55
  +100*5 on 1'45 +50
D:100*2 on 2'15
  +100*5 on 2' +50
E:100*2 on 2'40
  +100*4 on 2'30

Main Swim

1s:Des
2,3s:Hard / Easy

A:50*3 on 1'
  +rest 30"
  +50*5 on 1'20(H H E H H)
  +rest 1'
  +50*5 on 1'20(H H E H H)
B:50*3 on 1'20
  +rest 30"
  +50*4 on 1'30(H H E H)
  +rest 1'
  +50*4 on 1'30(H H E H)

Down・泳法指導

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Comments

• Kickの片足KickはS1で、左右同じように進めるよう修正しよう
• Swimは1set目のキレイな泳ぎで2set目も泳ぎきろう
• Main Swimは久々にスピードを意識した練習です。サークルは長めなので最初からしっかりとHard!すること

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