S.U.S.T. Hamamatsu

Ųؿ;ѥΥ֥Ǥ

2010ǯ06

󥫥2010

ϥۥȤˤͤǤʡϡ


äƤ줿͡ꤷƤ줿͡ꤷƤ줿ޥ͡㡼̿ӥǥ򻣤äƤ줿꤬ͤȤޤ


̤ϡ

˻
1̡̾Ų

3̡Ų


1̡ζ
2̡Ų
3̡̾Ų

Ǥ


ʤȤꥮθǤޤ!!
(*࡮*)


ïΤȤǤϤʤ

Ǵĥä̤ȻפäƤޤ

졼Ǵĥä͡ǴĥäƤ줿͡΢λŻäƤ줿

٤Ƥη̤Ǥ

Ȥꤢ;˿Ĥġä٤Ǥ


Ǥ⡢1ָˤ񤬤ǡ

ˤϤޤĥäƤޤ礦!!


1֤Ǵ⽪λǤ

1ǯĹä褦ǡûä褦ǡ

ʤ󤫤ѤʤȤ⤢ä

ڤäȻסijڤäǤ!!(



񤫤ʤ㤤ʤȻפǤ

ޤǤȤäƤȻפޤ

@3ǯǤ


̿Ϥɤǥåפޤ

Сƥ롦塼Х󡦥

6/22 (Tue)

üԡ
Sߥ䡼
⡢פ
桢硼󡢤ԡߤĤϤ
硼󥸡


Menu

W-up 4001 choice

ʲS1

Kick 504 No Board ȸ8ɥե(1'10)
504 Des(1'10)

Swim 504 DPS(1')
504 Des(1')

Pull 1001 DPS(2')
2001 Hard(4') 2set

Loosen 100

Swim 1006 DPS(2')
1006 Des(2')

start 254

Down 200 total 3400m



ͽGUY˱ˤˤƤơ򤷤äǤ

ǶϡФäǥȥȤᤸᡦ

äΥᤫ⤷ޤ󥱥ɡͤĶǤ

ʪίޤ꤬ǡǤ⤷äʤ



ơ󡢥ǥϥХåǤ

楤ޤǡȣ

ۥȤäȤ֤Ǥ͡orz


Ƥ뤦˺ǯȾʬ᤮㤤ޤ͡

ǯǤ񤭻Ϥޤ礦



˥եΤ⡢꤬Ȥޤ

ͤǡۤʬޤޤ

ޤʧäƤʤͤϡ楤ޤǤˤꤤޤ͡




ӿ¤ΰ߷@2ǯǤ


P.S.

ָΤ褦ʸǤͤá


ܵǸäƤΤȻפޤwwۥȤwww

Hardפ

6/19(Sat) Menu:Yasue

W-up400*1SKPS
50*4*2setIM-O(1'10")

Kick100*4:Hard,S1:Easy,choice(2'30")
50*8H-E/25mS1(1'20")

Sc100*2(3'30")

Drill50*8(1'10")

Pull100*6Des to HardFr(2')
50*4:Hard,S1:Easy,choice(1'10)

Loosen200*1

Swim100*4H-E/50mFr(2')
50*6;S1:Fr(1'30")
25*8TurnPractice(1')
100*1Easy
50*1S1 Allout!!

Down750*1

Total5000

ǸDown5000ˤȤʤ
äƳΤ楤1ä?
üԤͤ˾ʤäޤ
Ǥ⺣褿ͤϤäѤ!!
͡
HardФäǡޤä⤷ʤä˥塼
ǸޤդäƤƤ꤬Ȥ
äѤ˥塼ΤѤ

äѤäɽ!

Ǥ⤤äȻפ
ΥǥޡϾäƷ辡ȡʥȿʤǤۤ

14:30ХȤ
α򤷤ΤƤޤ
ˤʤä餴ʤw

楤ޤǾǤ!!
ΤǤäƴĥޤ礦

եʥɎȡ쥹δ̴¹@3ǯǤ




̤Υޤ

6/12(Sat)

Menu

FP!

üԡ
Ϥ󡢲ܤ󡢰¹󡢻߷ۡ礿


ϤʤʤŷɤäǤ

Ǥӹ˻פä夬䤿ƥӥåꤷޥ


˥塼ûȸǥ˥塼FP

ΥåѻƤߤꡢ硼ΥѥåľƤѻƤߤwww

Ϥæǥסޤ礦͢




Ϥ⤦ûǤ

ޤޤʤƻפäƤ餢äȤ֤Ǥ(;)

11ɸãǤ褦ˤޤ礦


ī5:30ȯ
2000ߡ
ȥ꡼2000/1ܡ



񤤤Ȥ»ϤʤȻפΤǢ

201006121052000


¤̵ۤѤǤ硼ۻƥޥww

Υѥ륿ۤƶʤǤ礦( 确)




ӡ򻶤˿ˤ߷@2ǯǤ

̤Υʤǡ

βή

69(Wed)

W-up4001SKPS
508(1'10)IM-O/1t
Kick1006(2'10)15mVariableSprint
Pull3Rounds
2001(4')Hyp5
1001(2')Moderate
Loosen1001
Swim1004(2')S1Form
Drill2542sets(45")
1t:SC2t:Fist3t:Fist4t:Fast
Dashûμܡ1
Down3001

Total3300+


⴨ä
ޤޤǤ͡
عԤȤϤɤ͡

ܤä󡢤פǤǤ礦
ץƥ±ȤȤͤ˥塼餷Ƥ餤ޤ
ܤˤäȴĥäƺäΤˡ
äΤ̵DEATH

Ǹξԥꥹꤷۡ
ϥס륵ɤǣ̥˥塼Ĵ(ȥå)
ܿ۩ָβ桩礷Ȥʤ衣ˤ᤿̤ۤɤΤΤʤ衣С˿ۤ򤫤ʤ͡᤯ɥ(ܹ)򸫤ĤʤȡؤιήϤĤˤʤ뤫狼ʤʡ
äû˾Ū

Wդ⤢ȿޤ͡
YahooΥ˥塼ͤεǤäѤǤ
ɥСå󡢥ʥˡХåʤɤʤɡ
ξʤWդʤƸʤǤ͡



빹³ʵϡǯǤ


ģءֵʤƥסäδȯɽƤס(; )

6/8˥塼 Х ܤ

UP
400SKPS
1004IM
Kick
10042:00/2:10
506110
Pull
1008(circle:-)

Loosen

Swim
505times5sets(cercle:-)
1stform
2ndhead up/form
3rdeasy/hard
4thhard/easy
5thhard

down

¿ʬʴǤ()


ȤδطDzСФ褦ˤʤޤ
ΤⱩ()ʤʤޤIJ

ˤƤ⴨ä(।á।á)
ޤä⤦ۥȴη

⤷ޤƤȹͤȡ
Ͼޤƥ襫å

Ȥˤΰ礵ƻפΤޤ
ȯΤߤɤΤޤ󤬡Ȥˤա

ȡޤȸХȥХåȡ
ߤʤĴ֤迧ƤƤޤ
ꤷ뷳Ĥˤʤ⤽󤯤ϤʤǤ礦(촴׷ĤǤ⤤Ǥ衩)

ͤϤեĤʤȥƤ֤ĤʤȤˤʤꤽǤ
ïäƤȤƤȥˤϤޤǤ



Ǥϴ˻䤴ȤǤդǤȤȤǡ




ۤɤλդ˽в񤨤뤳Ȥڤ˴ä

ǥ2ǯ¼

γ

6/5(Sat) ˥塼ԡܤ
W-up
200cho
1004 IM (2')
Pull
2001 (4')
502 (1') hard/easy
1001 (2') hard
3set
Kick
2001 (4'30)
502 (1') hard/easy
1001 (2') hard
3set
Loosen 100
broken 504 (200best)
Swim
1004 short cycle
Down 300

Total 4000m

JOEL˹Ԥޤ
ڤޤǤ
ͤϥ֥뤪Ȥ󤫤Ĥ򿩤٤Ǥ3֤餤ޤ
Ǥ֤Ǥ
ԤƤޤäƤޤǤ
ǸΣڤϤɤäǤ
ޤ̤1֤򿩤٤ʤʤޤ
³ޤǿ٤ΤǤ⤦ΤϤ褦Ȼפޤ
¹΢ڤäƤʤͤϤɤ³Τ褦Ǥ

ûޤǤȰ콵֤ǤĤΰ콵֤ĥäƤޤ礦
γγ1ǯǤ

ޤ󥴡뤫


2010.06.04.Fri Sunny Menu:Nishikofu

W-up
400*1Choice8'
100*4IM2'

Kick
100*6(5)2',2'15"

Pull
100*6(5)1'45",2'

Loosen
100*1

Drill
50*61'15"

Swim
100*81'40",1'50"
25*4Hard&Start2'

Down
200*1

Total3500

äѤɬפʡ

ϺޤǤο岹٤˲ä
ƤΤǡ25mϹǤ
25m饤򶭤ŷϹ
ͤϺȵ礤Ǥw

ûޤǤ1!󥫥ޤǤ3!!
λֻʤɤ⤢Ȼפޤ
ĥäƤޤ礦!!

ͤϺ뤳ȤɸǤw
ïʤ򤿤äƤơ
Τޤ罸Ǥ!!

ˤƤ⺣εϤ⤷ä

ߥ쥹ΥۡǤäȤΥɤΤޤͤ¹@3ǯǤ

ز
1ǯķˤǤ
줫ꤤޤ

6/2ʲСˡ졡˥塼ԢͲܤ
W-up 4002 8' 1)Fr 2)IM

Kick 1006(5) 2' (2'15")

Pull 1006(5) 1'45" (2')

Loosen 100

Swim 1004 2'
cho 2002 4'
4001 7'30"
2001 3'30
1002 1'45

Down 200

Total 3900

ϤĤȰ㤤ۤDZˤǤޤ᤯ˤŪʥ򴶤ɬDZˤǤޤ
ɬ񹳤4001λ֤ȴޤ
ۤ­ĤääΤˤʤᤤʤƲ˶ᤤΤ򴶤ޤ

äͤϥץϤ夤ΤǤäϤĤƤܤˤʤ褦ˤǤ
Ǥɤäץ뤬®ʤǤ礦͡

ȺϵʤˤäƺȤޤ
طʤǤۤϺΤȤ꤬򤫤äǤ


Ĥ줿ġ1ǯǤ


ƤǤ

ز
1ǯۤǤ
ͤޤ

6/1(Mon)ꡡ˥塼Ԣܤ

W-up 200 cho
1004 IM 2'

Drill 506 1'15"

kick 1006(5) 2'(2'15")

Pull 1006(5) 1'45"(2')

Swim 1008 HR 2' 1,2 10/6s
3,4 12/6s
5,6 14/6s
7,8 16/6s

Start Dash 254
501

Down 200
TOTAL 3250

ϲܤʢˤȤȤDZˤޤǤ
ʢˤȸСΥӥեϺǶᤪʤĴҤϤ֤ɤǤ
Ϥ갦ηݽФĤäϤʤĴҤɤȤȤǤ礦
ܤ褱лƤߤƤ
쥷Ԥϥϥϥߥߥ(ԥ륯)礤ΤäӤǤ


ȺϿΤȤʤΥDZˤΤǤΤռƱˤޤ
ĥʤ10m餤Υޤ
ǤΤǤǤȻפޤ
Ȥϵ夬äƤ줵ʸʤʤǤɤ


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