青木センセイへ【3】

2月10日(土)9:00am【LCM】
W.up
800×1(-)Swim,Every 4th25=Reverse IM Order Drill
Pull
400×2(+0:20)
...#1=75Fr/25Reverse IM Order
...#2=25IM Order,Very Fast!!/75Fr,Moderate
Kick
300×2(+0:20)
...#1=75Slow/25Fast,...25Fast=Des/1-3
...#2=50Maximum!!!!!!/200Moderate/50Maximum!!!!!!
Swim
200×2(+0:20)
...#1=100IM×2,...2nd=Faster than 1st
...#2=IM,Best Effort
Drill
100×2(+0:20)Free Practice
Pull
250×12(4:10)
...#1=100IM/50Fly/50Bk/50Br
...#2=100Fly/75Bk/50Br/25Fr
...#3=Fr,150Moderate/100Very Fast!!
...Revolving by the sets
Kick
100×3(+0:15)Drill-Resistance
100×3(+0:30)Fast,Des/1-3,..#3=Maximum!!!!!!!!!!!!!!!!!!!!
Drill
100×3(-)
...#1=Scull-Kick/25
...#2=50Kick/50Swim
...#3=Swim
Swim
900×2(15:00)
...#1=100Fr,Moderate/200IM,Maximum Effort!!,continuous
...#2=Fr,odds100=Maximum!!!!/evens100=Recovery and Set up(make stop before each starts)
[1:04.58/1:35.02/1:04.72/1:35.28/1:04.85/1:35.24/1:04.93/1:35.06/1:04.59]
W.down/300×1(-)
TOTAL/8,800M