110723 - KPUMswim

7/23(土) 8:40-9:40 @継志館

　～Endurance～

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W-up

1s;SKPS
2s;KRLS
3s;V-Sprint,H2O Ver.

A:200*1 on 3'30
  +100*1 on 1'50
  +100*2 on 2'
B:200*1 on 4'
  +100*1 on 2'
  +100*1 on 2'10
  +50*1 (U.W.Kick-B.U.Swim/25m)
C:150*1 on 3'30(SKP)
  +100*1 on 2'20
  +100*1 on 2'20
  +50*1 (U.W.Kick-B.U.Swim/25m)
D:150*1 on 4'(SKP)
  +100*1 on 2'40
  +100*1 on 2'40

Kick

H.A.

A:50*9 on 1'
B:50*8 on 1'05
C:50*7 on 1'10
D:50*7 on 1'20
E:50*6 on 1'30

Drill

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

Main Swim
Short:Hard&Easy
Middle:H.A.

A:50*6 on 1'20 (3H1E2H/H.A.)
  +rest 1'
  +50*6 on 1'20 (3H1E2H/H.A.)
  +rest 1'
  +25*3 on 1' (Sprint, No-Breath)
B:50*6 on 1'30 (3H1E2H)
  +rest 1'
  +50*5 on 1'30 (2H1E2H)
  +rest 1'
  +25*2 on 1' (Sprint, No-Breath)
C:50*5 on 1'40 (2H1E2H)
  +rest 1'
  +50*5 on 1'40 (2H1E2H)
  +rest 1'
  +25*1 (Sprint, No-Breath)

Down

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Comments

• KickはBest Averageで。
• Main Swimは、Short面はとにかくMAXで。3set目はAN3(これ以上にないAll Out!)で。

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