W.up 400×1(-) SKPS
Pull 100×4(+0:20)
#1=Fr
#2=50Mini IM×2
#3=IM
#4=Free Practice
Kick 50×10(+0:15)
#1-4=Drill-Resistance
#5-7=Speed Play
#8=25Slow/25Very Very Fast!!!!!!
#9=25Very Very Fast!!!!!!!!!!/25Very Slow
#10=Maximum!!!!!!!!!!!!!!!!!!!!!
Drill 150×1(-) Free Practice
Swim 50×30(1:00)(0:50)(0:40)(0:30)/4-3-2-1,...Revolving by the sets
Kick 100×4(+0:30)
#1=Moderate
#2=75Slow/25Very Fast!!!
#3=Slow-Fast/25
#4=50Slow/50Maximum!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Pull 50×10(+0:10)
odds=Fr,Moderate,...Breath control
#2=Mini IM
#4=25Fly/25Bk
#6=25Br/25Bk
#8=Mini IM
#10=Free Practice,Best Effort!!!
Drill 150×1(-) Free Practice
Swim 50×21(1:00)
☆☆☆☆★
☆☆☆★
☆☆★
☆★
☆☆★
☆☆☆★
...☆=Moderate
...★=Maximum!!!!!!!!!!!!!!!!!!!!!
W.down 300×1(-) Alt
TOTAL/5,350【LCM】
今夜も最後はリレー。しかもコーチやらOBまでもが参加して盛り上げた・・・
