110131 - KPUMswim

1/31(月) 20:30-21:30 @中書島

　～High Position～

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W-up

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

Swim

1s:Drill
2s:Pull,Form
3s:AT
4s:BAT

A:50*4 on 1'10
  +100*2 on 1'35
  +100*6 on 1'30 +rest 1'
  +100*4 on 1'25
B:50*4 on 1'15
  +100*2 on 1'45
  +100*5 on 1'35 +rest 1'
  +100*4 on 1'30
C:50*4 on 1'20
  +100*2 on 1'55
  +100*5 on 1'45 +rest 1'
  +100*3 on 1'40
D:50*4 on 1'25
  +50*3 on 1'20
  +100*4 on 1'55 +rest 1'
  +100*3 on 1'50
E:50*4 on 1'30
  +50*4 on 1'20
  +100*3 on 2'20 +rest 1'
  +100*2 on 2'10

Main Swim

1s:Kick(1t:25H,2t:50H,3t:75H,4t:100H)
2s:Hard&Easy
3s:All Out!!

A:100*4 on 2'
  +50*6 on 1'10(HHEHHE)
  +100*1
B:100*4 on 2'10
  +50*5 on 1'10(HHEHH)
  +rest 30"
  +100*1
C:100*4 on 2'20
  +50*4 on 1'20(HHEH)
  +rest 20"
  +100*1
D:100*4 on 2'30
  +50*4 on 1'20(HHEH)
  +50*1
E:100*4 on 2'40
  +50*3 on 1'30(HHE)
  +50*1

Down

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Comments

• Swimは下半身をしっかりと浮かすことを意識しよう
• Main Swimは特にラスト25mでKickが尽きないように踏ん張ろう

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