青木センセイへ【１】

1月9日(金)9:30am【SCM】
W.up
600×1(-)200SKPS/200Alt/200Free Practice
Pull
125×8(2:15)
...odds=Fr
...evens=100R-IM/25R-IM Order
Kick
50×10(+0:15)
...odds=Slow
...evens=Des1-5/5th=Maximum!!
25×10(+0:15)
...odds=Slow
...evens=Maximum!!
Swim
125×16(2:00)
...odds=100R-IM/25R-IM Order
...evens=Fr,50Fast/25Slow/50Very Fast!!
Pull
25×8(+0:20)Fr or Fly,Effort,...No Breth
25×6(+0:15)Fly or Br,Effort,...Head up
25×4(+0:15)Bk,Very Fast!!,...Head up
25×2(+0:10)Fr,Maximum!!!!
Kick
25×12(+0:10)Des/1-3,3rd=Maximum!!!!!,...continuous
Drill
75×4(-)Fre Practice
Swim
150×3(2:15)Fr,Moderate
150×2(2:00)...ditto
150×1(1:50)...ditto
150×4(2:30)50Fly/50Bk/50Br
150×3(2:20)50Bk/50Br/50Fr
150×2(2:10)Fr,50Fast/100Moderate
150×1(-)Fr,Maximum Effort!!!!
W.down/300×1(-)Alt
TOTAL/8,150M