S.U.S.T. Hamamatsu

Ųؿ;ѥΥ֥Ǥ

2008ǯ05

ī꥿³

īο岹18

αǿ岹äƥwww

īΥ˥塼

W-Up 200m

SKPS 4ROUNDS
50m*2t (1'00") Swim
100m*1t (2'00") Kick
50m*2t (1'00") Pull
100m*1t (2'00") Swim

Down 200m
Total 2000m

ޤ³ä󡢴Ƥߤǥ꥿饪夬ä

ޤ

̲ƴ̿Ф뤤Ҥ⤤С

ȸäƤΤ̲餱ƲĤǿƤإ⤤롣

ʤϡ()

­ʤκ

ФäǤ͡λDZäΤ̤ƳǤߤƺ뤫ե뤳ȤˤޤʤΤͼˤϱߤ줿ΤǼԤޤ()Ȥ櫓ǺΥ˥塼

2008ǯ52920:0021:30
˥塼ԡɥĤ

ԣ˥塼
W-up200m1choice
50m4(1'15)Ĥå

Kick100m8(1'30)FinХ,choice/1t

Loosen100m1

Swim25m8(1'20)TurnPractice

PS2Rounds200m4
1R(3')Pull1-2:Hypo5
3-4:Des
2R(3'15)SwimHoldEN2
withPerfectTurns!!!

Down200m1


Total3300m


äȵפ֤ΥեǤˤʤäƤޤʤ¾Τߤʤ⿴ʤ®ޤǤǤѤʤʬϱˤԡƱǤ()

Ƕ¤ϫޤäƤƤޤ­ޤīȽФޤ󡣤ߤʤϤȤƤ뤫饨饤ǤȤѥäȵơ֤褷عԤʤפȤջפм夤ǤХǤʹ֡

Ǥ⣶ˤʤˤ褦ȴǤϡǯǤ

ơ

ī˻äޤĤ꾯夬䤿ơʵǤޤʤޥDZˤΤ1楦ȥȤơäȤ֤˸֤ˤʤä㤤ޤ


˥塼Ǥ


2008ǯ52816:1018:00
ԡ


A˥塼

W-up 200m SKPS
4t*100m 2575m D.A.B -2'

Kick6t*50m 25m U-water -1'15
6t*100m 3,6t Hard -2'15

Pull12t*100m 3,5,7,8,11,12 Hard -1'45
6t*50m Storoke count(Easy) -1'

Swim1t*200m-3'
2t*100m-1'30Des2set
2t*50m-1'

Down200m
Total 4200m



ᥤϣĤͤ200mΤȤ100mDZˤޤʳϤߤƱ˥塼Ǥ
PullΥȥȤǤ50m򲿥ȥǤ뤫ޤ40strʾ¿ ȸäƤΤ42äͤϤޤޤǤ...ʤȤ1Ǥɤä򤫤뤫줫ɱˤɡ餷Ǥ



ͤKick󤸤ʤ餤٤ΤǡǤä夦륢ȤƤǤϤʤĴҤ褯ơä100m6ܤǤơ硼褫äǤ̤ФǤ礦
Ǥޤ⤬Ф줽Ǥ


ǯ

ī

ǯˤʤäī
ǯϣͤǥ֥֥̤ʤäī
ǯϤäѤߤڤ͡
ۤʤΤϷäΤ褦ʲܤʡġ
ʤʤ˥塼ͤƤޤ
ī˷ΰ٤ͽ˥塼ʾСˢïäƤƤ͡

W-up 2t*200m 1tR.IM 2tDrill&Form -3'30"
4t*50m Kick Dirll 1'15"

Kick 20t*50m 3ܿ3ΤĤHard-1'


Pull 6t*100m IM Moderate-1'40"
3t*50m*4set IM Order 1,2tForm 3t,Hard -1'

R.Swim 100m

M.Swim 6t*200m Moderete -3'
5t*100m Even(target time) -1'30"


Down 200m
Total.4800m

ϥХХ˥塼Τ˶ϫޤ
Ĵ٤ƤǺϤʴǴۤƤ
⤢äʡ
漼ԤˤʤʡʾС



˷ۤǤޤʤǯǤ¼

˥塼ɤäƤ

ָϥθǤûϩȤȤǺ飱֤󤬥˥塼äƤ뤳Ȥˤʤޤ

2008ǯ52616101830
˥塼ԡ

ԣ˥塼
W-up400m1SKPS
50m4(1'30)DrillKick

Kick100m8(2'15)VariableSprint
50m4(1'15)Easy,Hard/1t

Pull200m6(3'15)D.P.S
100m6(1'45)DesEN2/3t

Loosen100m1

MainSwim100m6(1'30)Moderate

4Rounds
50m4(1')IM-Order/set
setrest1min

25m4DiveStartDash

Down200m1

Total5200m



¥˥塼ϤȤۤƱǣå˥塼Ϥڤ4000ȾǤ
˷иԤΥ˥塼ϤޤŪ˰ʤ˥塼ǿͤʤ˻פޤ

ȺνŴΡȤޤƼΥڡνŤ̤äƵϿȤΤǤͤ˲ʤȤʤʤȤʤνŷפäƤΤ󤬸ƻפĤΤϤޤǤ1ڡܳͤνŤΥڡФƤޤѤá
̤äǰָäΤ¼Ǥʤȡݣ硪
֤ƤϤǤǤȤʡ



ûޤǣ֤ڤޤ󥫥ޤǺǸûϩǤ͡




ϡǯ

ήäƤФ餷

浪ͤǤϤŲΤߤʤαġɽν˴դƤޤ

޹ΤȤϤޤ¾礵ȸήǤʤäȤ⤢ä԰¤äǤϸή餷ήǤƤ褫äȻפޤȤƤڤäΣǯȤᥢɸ򴹤ޤ
˵פ֤˥ɥɥ⤷ޤ()꤯ʤǤ͡

ϱ󥬥ߤꤷϤޤޤƵϿɤǤϤޤǤ()ĥΥХåΤȤ˸Ƶۤʤäƾȴݤ뤫Ȼפޤ()
ߤ®ǤҤϤá

ѤڤäǤ֤ʤƤäȤ֤Ǥ͡­ʤǤ()ȥԡŲ;ǹ碌ǤۤȤɤ֤äĤǤϣ¡ڤγ󡢽»ʤǥޥǤ
ݽФ祳쥤ȥǥ꤯äߤˤ褫ä̲֤ä夬ޤ()ȯƼԤƣ꤬Ȥ
褫äǽμǰ¹äƤŸǹ()Ųѿϲ٤äƴؤ˹ԤäƤƸʤäǰѥܤϰ˻ҤοϤǤޤ͡ӻ󥻥ϥǤ()

ѤθǮߡƥ󥰡ߤʤȿʡʬˤʤäȤΤȤͤʤʹٶˤʤޤ줫Ų;ݤȤʤäƴĥäƤޤ礦

ȤϣָûǤޤ񤨤ΤǤޤïäǤ͡




ϡǯ

糫Ťŷ

⥢ۤߤ˽ФƤ뤷
Ǥ⡢ڤä
祳쥤ȥǥ⥢Ĥ⤪Ĥ!!


Υߡƥ󥰤ϸääɡġ
뤷ʤäǤġ
ߤʤǴĥޤ礦!!


ʬãλͤ濴󥫥ޤܻؤƴĥäȻפ
夷ľˤɸ˸äƴĥä
ɸãʤää
ɤ⺣ˤʤäƤߤФɸǤ褫äȻפ
ǯ⤽פ褦;Ǵĥ
ʳڤʶ줷ĺλλפФμ̿











ä˶Τΰ߲ϳڤäʡ
ǰʤ鵭ϿʲˤϤ뤱ɵϤޤʾС
򤭤äŲ;ƱɤʤäǤ
ϤĤ͡


ǥӡΤߤƥޥå󥫥ޤǻߤ迴򤷤
ǯǤ
ܻؤ!!ʶΤߡ

ϵΥʤ

Υ˥塼

2008ǯ52216:3018:00
˥塼ԡ

W-up100m1choice
200m1IM
100m1choice
Kick4Rounds
50m4(1')(1'15)(1'30)choiceDes
setrest1min
Loosen50m1
Swim4Rounds
200m1(4')Smooth
50m2(1'30)Hard1:DIVE
Swim50m1choice¬

Total2500m

ޤޤסϴǤ͡
ޤ˥塼餻Ƥޤޤޤɤ˥塼Ϻޤ󡣵ΥƱǥ뤬㤦Ƚ֤ơ᤯äͤϥ뤬٤ͤԤäƤʤФʤʤʤäƤޤޤäȤ˵դʤä櫓ǤϤʤǤºݤäƤߤƤäѤɤʤʤȻפޤϤ٥뤴ȵΥѤƥϤǤƱˤʤ褦˺äۤǤ礦ĹϩȤǤǤ񤷤

ƤǽǰֽΨι⤤¬ˤޤϿͤ뤳ȤˤʤäǼʬߤʤεϿ򸫤ʤääƤ͡

ŲǰǤзޤ()

Ƕᤪ⤬֤褦ˤʤʤäƤϡǯǤ

γοͤʤ

ޤϽФʪʻ֤ˤƤ뼫ʬ˴

γɤäɤä󤦤뤻ȻפäƤ
ʤ첶Ǥ



פäμ¤˺ʬСʡ


ȱڤäƬڤƤդΤ硼Ǥ

䶯ʤ̶

ޤϺ˥塼
ϤȿΥ

W-up 2t*200m 1t,cho 2t,IM
Kick 16t*50m -1' IM Order/4t
R.Swim 50m
Pull 4t*200m -3'30" Hyp7
R.Swim 50m
M.Swim 4t*50m*4set
1t 2'30" Easy
3t 1' All out
All Dive!!!!!!!!!!
Down 200m
Total.3100m
϶ʥå夬ᥤǤ
ˤ­ˤ夷褦ȻפޤƧĥޤ
Υޤ
ֱˤľ!!
󥹤ʤγʤäޤʤͤˤϺǴĥ뤷ʤʡȲƻפޤ
ޤǿˤǤ뤷ۤ˾
ޤƤʤɡġ

ϵǯä䶯򤷤ޤ
­ʤΤ䤦Τ䶯ɡʬ­ʤȤ餱ʤΤˤʤ͡ʾС
ʤ鵤դɿƱ麹̤ޤʤ!!
äƻǤä㤦Ϥޤ


ܤ
־餺äȿˤäƤޤ!!
ȸ100%γΩ
֤Τǡ
ȸǤǯǤ

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