S.U.S.T. Hamamatsu

Ųؿ;ѥΥ֥Ǥ

2008ǯ06

եեﴶ

6/28AM9:30ԡ

W-up 300m1 SKP
100m3(2')IM

Pull200m3(3')FrHypo5

Loosen100m1

Kick100m10(2'10)S1

Swim50m10(1'20)Drill&Form

Pull100m10(1'40)S1

Loosen100m1

Swim200m5(3')
25m4StartPractice

Down300m1


Total5300m




Ǥʤ󤫱ˤδѤäޤ
ΥɥХѤʥѥɥΤǤ
ȡäƤ̤԰Ǥ
ʤ󤫤ޤʤɡִ֤Ϥˤʤ뤱ɡʳɤʤ
줬Dz٤⤢뤫񤷤
󥹤ʤäᤷ͡
ƸǤʤΡġ
ʤʤ͡
ơDZˤǯͤ˥ԥԥˤʤäƤƤ뤷ʾС
Ƥƿۤˤʤ뤱ɡġ
Ĥλ餢ޤ굤ˤʤˤޤ

ȣ֤зǤ
ʻ񤯤ȰǤεãηݽФפФƻǰǤʾС
ޤäȣǯФääƴǤ͡
ǯλǯϱʤʤäƻפäƤ,ǯˤ˴դǤ!!

ϹƱǤ͡
ˡïʾС
ǯǤ

̡ϰʳ˵ưΤʪǤ

()ȤμΥ˥塼Ǥ

W-up
400 skps
400 * 4 pull moderate hyp55'30"
400 * 1 kick speed play

skps
(200 * 1IM moderate3'30"
100 * 1No B 2'30"
100 * 1from&drill2'00"
200 * 1S1 moderate3'30)2set

swim
100 * 4 Effort! 1'20"
100 * 1 moderate 1'30"
100 * 3 Effort!! 1'20"
100 * 1 moderate 1'30"
100 * 2 Effort!!! 1'20"
100 * 1 moderate 1'30"
100 * 1 Effort!!!! 1'20"

Down 300

total 5200

ͤμʤΤˤʤꥢå֤ʥ˥塼Ǥ
ԤƬΤȤƤʪʤΤդ餫ǤϤޤ󤬡̤˥塼Ǥ뤳ȤϳΤǤ==;

٤ϥ̡̡⤫٤ͷǤޤ
⤦⽪˶ᤤΤǤƤä꺴ĸФ˵äȻפäƤǤɡ

Ȥ󤯤ơ
⥳פˤ֤Ĥϡ
줸ˤϤޤפ̵櫓ǧޤ
ƤȤʤΤǺʤ̡ϿˤäƵԤ뤳ȤǤ礦

á˥塼äޤ
ͤϤʤpull30"swim10"Ǥ餻Ƥޤ
ǽpullǤʤ˼äΤswimϲΤդǤߎ(ɧ`)
פ֤ˤФǤ

Ƕ­­Ĥꤽˤʤ˾ǯǤ

󥫥˸ƭ




ʸƤ뤯˥ꥢ˶⤬ʤαĤäǤ($)/~~~




Υ¹˲äǤٳи礷Ƥޤͽ۰ʾ᤯äƤΤǾǤäƤޤʸϺǽϤȥߥ˥ǽϤ˳ΤǤɤʴǽ񤤤餤Τ狼ޤ



ޤȤꤢ󥫥˸Ƽʬΰյߤ񤭤ޤ!!!ľͤ󤬸褦󥫥줬ɤʴûȤϲ㤦ΤޥʬޤǤ(*_*)ǤãѤ֥ؤν񤭹ߤʤɤ򸫤ƤƥҥҥäƤޤͤȤƤϽо줷ޤ󤬱ᥤ˥˾Ǥ׸ƤޤơηͤǤ¿˽оǤ餤ʤȻפޤʤθΤյ⤷ޤäˣǯˤϲλĤʤ褦˴ĥäƤ餤Ǥ






ޤ󥫥Ǥϥ٥ι⤤ˤȻפΤDzĤǤ⤤ؽʬΤΤˤƤǤơϤɤμܤ̯IMȤͤǤϤäȼʬιդʼܤ򸫤ĤĥäȤܤޤ






äƴǼοͤ˲󤷤ޤ!!!!!!!!ͤˤȤäƤߤˤääƤߤȿäƤ줿˾󼡤ꤤޡ






񤭽ФȰƳʤȽ񤱤Ǥ

󤸤
!

󥫥ظƭ

ɤ⡡ûΤȤοͿǧ13ʤΤ˥ۤˤʤʤä¹Ǥ





¼˥ХȥϤƤäΤϤΤ...֥ν狼餺ϤäǶƤ餤ޤ(^_^;)
Ϥ虜虜꤬Ȥޤm(._.*)m





ƳԤͤɸǤ...ľͤμϤޤäϤˤʤʤΤǡĤǤ
ǤͤΤǤ뤳ȤϤˤʤ줿ȻפޤαƮäƤʷϵʤ褦ˤϤФڤ褦˴ĥꤿȻפޤʤڤθʹޤ(^^;







ͤǿͤʤǤޤޤ褯狼ʤǤҤȤǤ¿˽Ф褦ˤʤäƤۤʤȻפޤͤ˽뤳ȤäϤꤿʤȻפäƤޤ







ޤǽ񤯤Τ˰ְʾ夫äƤޤ(;)ޥ
ʸϤʤʤȼ´ޤ
줫饿ȰʸϤ⿭ФƤȻפޤ
ǤȻĤƤǤ




ø񤯤ȤʤʤäΤǼοͤ˥ХȥϤȻפޤ
ͤν񤭹ߤïԤ˾Ǥ!!!!(






ʸϤΤۤ¿ä¹Ǥ
ĤդѤäƤ(|||

ˤˡ

ϸ漼ڤμ¸Τ򤷤ƤΤ٤ޤ
ʤΤï⿮Ƥޤʵ
ͤ⣴ǯʤΤǿ¤ߤˤ˻ΤǤ
ơ¸λ˥åŤեγĤΤǤΤȤबޤ

ᤷ!!

ͤΤ˥åפޤġ
˥塼ϤϤåפƤΤǾάޤ

ǶǤϤäDZˤǤޤ
κΥ饹ȤǤ
ڤ褦ͤ٤DZˤǤΤǤ桹Ǥ
ä
֥Хåǥ饹Ⱦ夲ƤȤϻפʤä!!
ʤƸäƤޤǯޤǤȾ50mλǤ֤ääƤΤŪˤϤʤ­Ǥ
äƸʤ顢äϤĤϻϤΣܤǾäƤϤʤΤ˺Ƕϥ饹Ȥޤǵȴޤġ

ʤäα̿200FrܤʤΤǤߤʤ󥴥ꥴ˱礷ƤƤ
ͤ⣴ǯ֤δդƥå礷ȤǤä200Frͤ800Fr200Flyδ֤ˤΤǤκϥǤ礦
ܤǤͦѤϤΤǤʻƤ200FlyǻǤޤΤǵ㤯㤯ޤʾС


å̾餤Τʤå¤ǯǤ
ɷŪǤǤ;

ͤˤϤʤΤ

6/25PM16:10ԡ

W-up
1t*200m Cho
2t*100m -2' IM
4t*50m -1' H-up,Form/25m

Kick
8t*100m -2'
8t*50m -1'15" S1

Pull
10t*100m -1'30"

R.Swim
2t*100m -2'

Swim
12t*100m -1'30"
1t*50m R.Swim

2t*50m -1'30" Hard,Easy/1t
*4Set

Down
200m

Total.5050m

ϥ֤ѤƤߤޤ
ïˤϤʤˤϥ饤Хط롣
ʤΤǤޤ٤ˤʤ褦ˤꡢɤäꡢƬƨġ
֤ˤƤߤ
ȲܤϤʤꤪ⤷ˤʤäƤ
50mˤʤȸäƤɤäѤ50mˤʤ
50mλαˤ®
­ʤġ
Ϥʥ
ʤΤǺڥȥ줵Ƥ롣
³⤷³ǯѳڤߤȻפ
¼˰¹˳ڤߤ

ͤλФäʤΤǼʬλ񤤤Ƥߤ롣
Ƕ³ʾС
Kick򤹤­ڻ뤷Swim50mʤƥ饹10m֥å֥⤯!!
ϤϤʤڤ᤬ʤʾС

ʤɤɡǶᤤʿͤޤ졢礷ƤäƤޤ
ơOB,OG褯᡼뤬롣
⤦4ǯˤʤ뤱̤ڤ̤뤷岻ǤƤޤޤ
ۥڤˤ褯ƤäƤ꤬Ǥ
ƻפޤ
ʬڤߤˤϤʤʤʡȡġ

ĹȽ񤭤ޤ󥫥ޤǤΰ֤λäƻǤ!!
ĥޤ礦!!
㸵ˤʤʤ4ǯǤ


󥫥˸ƭ

ɡ⡢Ϥޤ¼μǤ



֥Ϥ᤿餷ȤäʹƤɺƸޤʾС
ۥȤˤޤm(؎m)؎

줫Ϥɤɤ񤭹Ǥ餤ʤȻפäƤޤ
ɮʤΤǤɤޤǤǤ뤫狼ޤ󤬡



ȥˤ⤢褦󥫥˸Ƥɸ񤯤ΤǤ֤ä㤱ͤΥǤϤˤʤʤΤǤ϶ߤʤǤ

Ǥ⡢ʬʤǤ˥塼äƤƤϡǤʤ4ǯʤʤäΤȤͤƾ̤򤨤ʤƳƤƤڡǿͤäˤ⤫餺⤦2ǯɤĤƤƤ¹ʤɤߤʤδĥ򸫤ƤȼʬΤ˴ĥꤿ󥫥ǴĥäƤۤ˻פƤޤ

äѤθäߤ
ͤϤˤϤʤޤ󤬿ȤƤǤ뤳ȤϤ
ľܱˤȰʳ θ˸äƴĥꤿȻפäƤޤ






ޤǾܤ˽񤤤ϤĤޤ
ʤʸϽ񤤤ƤʤȤǤ͡ʡ_illi)
ǯˤϤܤȯʤʾС


ûǤǼοͤإХȥĤʤޤ
ǤФƤѡ롼ΰ¹ˤꤤޤ
¹ϤͤɤۤƹԤǤ(*ࡱ)AHAHA
ͤĥʤȤʤ
ǤϺϤΤ餤ǡʸ餷ޤ
¼2ǯ

󥫥ظƭ

ĥ᡼!!


ΰǽ餻褦ȻפäƤɵϤܤ˽񤤤Ƥޤäͤ⿿ܤ˽񤳤
ʤ󤫿񤭤ȤϤ롣
Ǥ⡢񤯤ĹѤΤǴñ˺ѤޤȻפ
äѤ꿿ܤˤϽ񤱤ʤʾС


ĤΣǯ
ֵǯΥ٥󥸤褦!!

ǯ
IJ񼰤ɽ˾褻!!

ǯ
ˤ꤬Ȥ!!ä긫ȤΥ졼ʾСˡ

ǯ
֤ˤ餤!!


ʴǤ
;ǤϣǯϤʤ䤫ԥԥꤷƤ뤷ǸäƴȤ롣
ǯϰäƣǯ٤ƤƤ롣
ǯľ˶줷ླྀĤäɺϥ㥯⤷
äѣǯ󥫥줬ɤʤʬ󤫤餷Ȥ
ޤʤʡ
ǯΤäʹƤäꤷƤʾС


ʿͤؤδդε򤳤ƥ졼פߤޤ!!
ꤤޤ
P1010113



Ǥ˿ޥ͡㡼񤭤Ǥ꤬ߤϣǤľС




ͤ¢ûҤΥ٥¼Ǥ
ۡȶڥȥȥե¤⤷ۤǤ
ǯȯͽʤΤǺǯϤޤƤޤʾС
ǯ

󥫥ظƭ

ʾҲ𤵤Ƥޤ
Ųعʪزʣǯ
ʸȿޤ
ܤϥХե饤Ǥ


ȥåץХåǤƤޤޤ()

ͤˤȤäƤ󥫥ϡɤޤ褯Τޤ()
ͤϵǯΥ󤬽äΤ󥫥ɤ̤λ˽Ф뤳ȤäƺǯˤʤäƤƤΤȤǤ
ɤɤʤΤǤʤ櫓ǤϤޤ󡣿κǯɸ󥫥θ򾡤뤳ȤǤ뤳ȡǯΥХν̿ǯ󥫥콪äߡƥ󥰤Ǥ󤬲ޤ餷ȡʤɤʤɡ󥫥ϿΤΥΡ֤٤ơפʤǤ͡䡢ޤǡ̲פʤΤ⤷ޤ
ΤȾƤޤ


ͤ;ȤΥ˥塼餻ƤäƤޤͤڤμڤʤ˥塼ϤƤ⤦ФȤȤƤޤߤͤʥ˥塼̿äƤƤޤͭ񤯤ƴ򤷤¤ǤƤΥ˥塼θװξʤҤȤĤˤǤʤäƤ줿餤ʤȻפäƤޤ
ڤͤǯˡ֤⤦줫ϤǤפߤʤȤäƤޤ;ĥäƤΤϴְ㤤ʤǯǤ漼°ƤȴФ˻äΥå֤ʱˤ˴Ƥޤͤ⤽ڤˤʤꤿ()


ͤϳμ¤˿濴ưƤޤ
ȤʤΤ()
ͤϤοǤ
ʤ㤳ʤˤʤäƤޤ

󥫥Υ᡼Ϥ⤦ҤȤĤޤ
θʤä餽ǥϽ
Фߤʤθޤ礦
⤦ΥСDZˤǤ

áä()

ʥȤդиޤ


󥫥ȤƻäǤޤ󤬱硦װȤư̿ưĤǤޤDZ礷ޤ⤷졼ʤ󤫤Ǥϵ㤤Ƥ뤫⤷ޤ()
󥫥ޤǤȣ֤ȤǤΤʤ򤷡Ƥޤ礦




ĹȥޥǤ
ǸޤɤǤ줿ͭ񤦤ޤ

ΥХȥϤɤ褦¤äɡ⤦Ϥޤ()
ꤤޤ



ϡǯ

ͽ

Фϡ

ڤƤǤΥ֥̤ơ󥫥ظƤ顦פФʤɤǮ϶餫ˡ򤪤()뤳Ȥˤޤ

;ͤҤȤ졼ǣĹƤͽǤ


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