110115 - KPUMswim

1/15(土) 7:45-9:15 @ヘミング

　～Kick～

---

W-up

A:200*2 on 3'30(SKPS)
  +100*2 on 1'50
B:200*2 on 3'50(SKPS)
  +100*1 on 2' +50*1
C:200*2 on 4'20(SKPS)
  +100*1
D:200*2 on 4'40(SKPS)
  +50*1
E:150*2 on 4'(SKP)
  +100*1

Drill

AB:50*6 on 1'10
CD:50*5 on 1'20
E:25*8 on 50"

Swim

1s:EN1-2
2s:EN2-3

A:100*6 on 1'30
  +rest 30"
  +100*5 on 1'25
B:100*6 on 1'35
  +rest 30"
  +100*4 on 1'30
C:100*5 on 1'45
  +rest 30"
  +100*4 on 1'40
D:100*5 on 2'
  +rest 30"
  +100*3 on 1'50/1'55
E:100*4 on 2'20
  +rest 1'
  +100*3 on 2'10

Kick

1s:Q-Kick
2,3s:even pace in set
4s:Kick-Swim/25m

A:100*2 on 2'10
  +100*4 on 2'
  +100*4  on 1'50
  +rest 30"
  +50*4 on 1'
B:100*2 on 2'20
  +100*4 on 2'10
  +100*3 on 2'
  +rest 30"
  +50*4 on 1'05
C:100*2 on 2'30
  +100*3 on 2'20
  +100*3 on 2'15
  +rest 30"
  +50*4 on 1'15
D:100*2 on 2'40
  +100*3 on 2'25
  +100*3 on 2'20
  +rest 45"
  +50*3 on 1'20
E:100*2 on 2'45
  +100*3 on 2'35
  +100*2 on 2'30
  +rest 45"
  +50*4 on 1'20

Main Swim

1s:odd:100H ,even:50H50E
2s:Kick ,All Out!!!

A:100*6 on 2'
  +50*2 on 1'30
B:100*5 on 2'20
  +50*2 on 1'40
C:100*5 on 2'40
  +50*1

Down・泳法指導

---

Comments

• Swimの2set目はいつもよりキツイ回しに挑戦すべし
• Kickは3set目まで耐えきろう。4set目はKickの推進力を意識する
• Main Swimは50mのタイムが100mのラップより速くなるように、特にKickをしっかりと打ってピッチを上げていこう

-