111015 - KPUMswim

10/15(土) 7:30-9:10 @アクオン

W-up

A:400 on7'30"
B:400 on 8'
C:300on6'30"+50
D:100*3 on 2'20+50
E:100*3 on2'40"

Swim
AT

A:100*6 on 1'30
B:100*5 on 1'40"
C:100*4 on 1'50"
D:100*3 on 2'00"
E:100*3 on 2'20"

Drill

A:50*8 on1'10"
B:50*7 on1'20"
C:50*6 on1'40"or指導{バック}

Kick

A:50*4[q-Kick] on1' 100*4 on1'50"
B:50*4[q-Kick] on1'10" 100*4 on2'/2'10" 
C:50*4[q-Kick] on1'20" 100*3 on2'20"
D:50*4[q-Kick] on1'30" 100*3 on2'30
E:50*4[q-Kick] on1'50" 50*5 on1'40"

Pull

A:100*7 on 1'30
B:100*6 on 1'40"
C:100*5 on 1'50"
D:100*4 on 2'00"
E:50*6 on 1'30"

Main

A:200*6 on 3'
B:200*5 on 3'30"
C:200*4 on 4'+100 on2'
D:200*3 on 4'30"
E:200*3 on 5'+100 on2'30"

25mkickhard-25measy-1'rest-50mALLOUT!!

Down
400-
25dashon1'