110205 - KPUMswim

2/5(土) 7:45-9:15 @ヘミング

　～Middle～

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W-up

1s:SKPS/SKP
2s:choice

A:200*2 on 3'30 +100
B:200*2 on 3'50 +50
C:200*2 on 4'20
D:150*2 on 3'40 +50
E:150*2 on 4'10

Kick

Des in set

A:100*4*2 on 1'55
B:100*(4+3) on 2'10
C:50*1 on 1'10
  +100*3*2 on 2'20
D:100*3*2 on 2'30
E:50*5 on 1'25
  +100*3 on 2'45

Swim

1s:EN2
2s:EN3
3s:EN3

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

Pull

Smooth

A:100*1 on 1'30
  +200*3 on  3'
B:200*3 on 3'20
C:100*1 on 1'50
  +200*2 on 3'40
D:100*1 on 2'10
  +150*2 on 3'20
E:50*1 on 1'20
  +100*3 on 2'30

Main Swim

1s:H.A.
2s:Drill
3s:H.A.

A:100*4 on 1'50
  +50*4 on 1'15 +rest 30"
  +100*4 on 2'
  +50*1 (All Out!!!)
B:100*4 on 2'10
  +50*4 on 1'20 +rest 30"
  +100*3 on 2'20
C:100*3 on 2'30
  +50*4 on 1'30 +rest 30"
  +100*3 on 2'40

Down・泳法指導

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Comments

• KickはHardレベルまでしっかりと上げること。またターン時に縁を持たないように
• Swimは2set目を特に頑張ってHRをキープしよう
• Main SwimはDrillでしっかりとリセットして3set目に挑もう

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