青木センセイへ【6】

2月11日(日)3:30pm【LCM】
W.up
50×6(0:50)Moderate
50×4(0:45)...ditto
50×6(0:40)...ditto
50×2(0:35)Effort
50×4(1:00)Moderate
50×4(0:50)...ditto
50×4(0:45)...ditto
50×4(0:40)...ditto
50×2(0:35)Effort
50×2(1:00)Recovery and Set up
50×2(0:35)Effort
50×2(1:00)Recovery and Set up
50×2(0:35)Effort
50×2(1:00)Recovery and Set up
50×1(0:30)Maximum Effort!!
50×2(1:30)Recovery and Set up
50×1(0:30)Maximum Effort!!!
50×2(1:30)Recovery and Set up
50×3(0:40)Moderate
50×4(0:50)...ditto
50×5(1:00)Effort,Des/1-5,...#5=Maximum!!!!!!!!!!
50×6(1:10)Effort,Des/1-6,...#6=Maximum!!!!!!!!!!
Drill
200×5(-)
...#1=25Scull/25Kick/50Scull/50Kick/50Swim
...#2=Scull-Swim/25
...#3=Kick-Swim/25
...#4=Free Practice
...#5=Swim,Speed Play
Pull
1000×1(-)400R-IM/300Fr/200IM/100Fly
100×10(1:30)Fr,Des/1-10
[1:18.1/1:17.2/1:15.1/1:13.6/1:12.6/1:11.0/1:09.7/1:08.7/1:07.1/1:05.9]
600×1(-) 75Bk/50Br/25Fr,...continuous
50×12(0:50)Fr,...
...odds=25Fast!!!!,...No breath/25Slow
...evens=Fast!!,Des/1-6
Swim
100×6(2:00)Des/2-2-2,...#5,6=Maximum!!!!!!!!!!!!!!!
[1:12.21/1:11.37/1:07.09/1:06:69/1:03.71/1:04.09]HR28
W.down/300×1(-)Alt
TOTAL/8,600M