110221 - KPUMswim

2/21(月) 20:30-21:30 @中書島

　～ピラミッド～

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W-up

SKPS

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

Main Swim

1～6s:even pace
7s:Last Spurt

A:50*8 on 45" +100*4 on 1'25
   +rest 30"
  +200*2 on 2'50 +400*1 on 5'40
  +rest 30"
  +200*2 on 2'50 +100*4 on 1'25
  +rest 30"
  +50*8 on 45"
B:50*6 on 50" +100*4 on 1'35
  +rest 30"
  +200*2 on 3'10 +400*1 on 6'20
  +rest 30"
  +200*2 on 3'10 +100*3 on 1'35
  +rest 30"
  +50*6 on 50"
C:50*6 on 55" +100*3 on 1'45
  +rest 30"
  +200*2 on 3'30 +300*1 on 5'15
  +rest 30"
  +200*2 on 3'30 +100*3 on 1'45
  +rest 30"
  +50*6 on 55"
D:50*6 on 1' +100*3 on 1'55
  +rest 30"
  +150*2 on 2'50 +300*1 on 5'45
  +rest 30"
  +150*2 on 2'50 +100*3 on 1'55
  +rest 30"
  +50*6 on 1'
E:50*5 on 1'10 +100*2 on 2'10
  +rest 30"
  +150*2 on 3'15 +300*1 on 6'30
  +rest 30"
  +150*2 on 3'15 +100*2 on 2'10
  +rest 30"
  +50*5 on 1'10
F:50*4 on 1'15 +100*2 on 2'20
  +rest 30"
  +150*2 on 3'30 +300*1 on 7'00
  +rest 30"
  +150*2 on 3'30 +100*2 on 2'20
  +rest 30"
  +50*4 on 1'15

Down

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Comments

• 単に回すのではなく、自分の感覚とタイムを一致させる
• 最後の50*nのsetはラストスパートのつもりで上げていこう

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