110305 - KPUMswim

3/5(土) 7:45-9:15 @ヘミング

　～Middle～

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W-up

ABC:SKPS
DE:SKP

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

Swim

Good Form

A:100*8 on 1'30
B:100*7 on 1'40
C:50*1 on 1'
  +100*6 on 1'50
D:100*6 on 2'
E:100*5 on 2'15

Main Swim①

1s:Des
2s:H.A.
3s:All Out!!!

A:50*4 on 1'15
  +rest 30"
  +100*6 on 1'50
  +rest 30"
  +100*2 on 2'
B:50*4 on 1'20
  +rest 30"
  +100*5 on 2'10
  +rest 30"
  +100*2 on 2'20
C:50*3 on 1'30
  +rest 40"
  +100*4 on 2'30
  +rest 40"
  +100*2 on 2'40

Kick

AT

A:50*1 on 1'
  +100*5 on 1'50
B:100*5 on 2'
C:50*1 on 1'10
  +100*4 on 2'10
D:100*4 on 2'20/2'25
E:50*1 on 1'30
  +100*3 on 2'40

Main Swim②

1s:Drill
2-4s:Hard&Easy

A:50*6 on 1'20
  +rest 30"
  +50*4 on 1'(HHHE)
  +50*4 on 1'10(HHHE)
  +50*4 on 1'20(HHHH)
B:50*5 on 1'30
  +rest 30"
  +50*4 on 1'10(HHHE)
  +50*4 on 1'20(HHHE)
  +50*3 on 1'30(HHH)
C:50*4 on 1'40
  +rest 1'
  +50*4 on 1'20(HHHE)
  +50*4 on 1'30(HHHE)
  +50*2 on 1'40(HH)

Down・泳法指導

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Comments

• Swimはテーマをもって。
• Main Swim①は100mの後半を特に意識して泳ぐ。後のメニューは考えないAll Outを
• Main Swim②は「Formを崩さない」かつ「速く」。しんどいときにこそForm

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