福生　上級　中級

2011年01月17日 | 日記
上級 　代行小川

up200m cho (IM)
kick 25m x 8 cho
kick 50m x 4 cho
pull 50m x 8 <1-00> cho

swim 25m x 4 x 4sets <1-00> dush 1t:10m 2t:12.5m 3t:20m 4t:25m
cool 100m

total 1500m
自主トレ
swim 200m Fr ,100m IMを２セット
cool 50m


2150m

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中級
swim 25m x 6 <1-00> odd:Fr even:cho( fly,ba.br )

kick 25m x 4 x 4sets<1-00>
1s:fly 1,2t=no board 3,4t board
1s:ba 1,2t=no board 3,4t board
1s:br 1,2t=no board 3,4t board
1s:fr 1,2t=no board 3,4t board

drill 25m x 2 x 4sets <50>
1s:fly 片手スイム　1t=Right hand 2t= left, other hand is front.
2s:ba othet hand is inside
3s:br 1t=3kicks a pull 2t=2kicks a pull
4s:fly 片手スイム　1t=Right hand 2t= left, other hand is front.

swim 25m x 2 x 4ests <1-00> IM order
odd:kick& swim even:swim

950m

今日の距離　３１００ｍ