S.U.S.T. Hamamatsu

Ųؿ;ѥΥ֥Ǥ

2010ǯ12

Merry Christmas!!

Christmasʤƴطʤ
Ǻ!!
W-up 50*8 K 1'
50*10 '45
Pull 50*10 '40
50*8 '50 IM
Kick 50*10 '45 with Fin
Loosen 50*4
Swim 50*20 '40
졼30
Down 50*8
Total 50*108


ʤǺΥ˥塼Ϸ빽Ĥä
ߤʤǺ򤫤äȤϤǤǤ礦
ˤˤȤǤΤǺĤäƤͤϤä˹Ԥޤ礦

ʤäͤ()ä(ry


äʤäƤޤ٤ȼˤϵĤޤ礦
ǤϤߤʤ褤ǯ



˼Ĥġ1ǯ

˺ǯ2010

˺ǯ줵ޤǤ


ޤ18:30;ءٹϤޤʤäǤ礦


飱ϤϤˤۤؤȤ

᤯ʽ礯˺˺Υߥ

ۤȤˤޤǤ

ʬΥʲƬǴա

ͤϣüäΤDZͻҤϤ褯狼ʤäǤĤ곧󤪤Ȥʤä褦ʡ


󼡲ϼʬǯα˹Ԥޤ

ۤͥˤʤääƤޤ;

ۤΤȤϤɤäΤǤ礦


ڴڴ֤

Υեå󥷥硼˻ĤäƤޤ


ŪˤȤʤäޤ줤Ĥ֤줿ͤ⤤ޤǤ

Ǥ碌­ʤȤꡢȤɤƤޤäΤϿʤäǤȿʤƼޤ


ơǯƳȤ˾դγرǤޤ

ߵ٤ߤϤʤΤǽгƼǥȥ졼˥󥰤⤷ޤ礦


ϺǯǸˤʤޤä᤯ޤ礦

ʤͤϷˤä(ry


ϤĤưƤʤǯǤ



¤ϼޤ礦!!

٤ʤޤm(__)m
ϼĤƤwww

Ȥꤢ̡

2010ǯ1220()
W-up
100*6 2' 1ܤΤIM-RĤIM
Kick
100*6 2'
50*4 1' E.H by 1time
SC
25*8*3 1'
1:ƬƬ
2:Ƭβ
3:Τ߲Ƭ
4:Τ߲Ƭ
5:Ƭβ
6:­Ƭ
7:­β
8:­֥ʤ
AllOut 100
Down 300



ޤǯSC8ܤ˵ͤϤʤäǯĹƤΤ?

ޤͷǤߤɡ25ϥåΤ̡
äȳڤˤʤ뤳ȤǤ礦!!ʤȤäƤ⺣ǯǸ!!(ڤץå㡼

ޤϤȤơǯǸ᤯ꡢʤ٤ä褦ͤ!!



ſڤ꤫10ۤɷФäƤޤ
ޤޤФƤʤͤϤʤǤ?!
δ;͵äƴ¤ꤷƤɡ¤ϼޤ礦!!
դϢƤɡΥȥ꡼Ʊ



ΥԲǽȸäwww @3ǯ

ѥꥢ򿩤٤褦

礦Τ
W-up 50*8 IM K 1'
100*4 IM Des 2'
Drill (25*4)*8
1~4s:SC(桼) Pull '40
5~8s:R-L-2S-C '30
Loosen 100
Swim 25*8 1' turn
12.5*4 Dive 1'30
50*4 Dive 5'
DOwn 400

ϣǤ
ٹ路ʤ褦ˤ㥤ߤ餹˿褦ˤޤ礦
ԡѤƤ鿲褦ȤͤƤ鿲˷㤤ޤ衰


ФƤǥ٥ȹġǯ

Wikileaksˤʤ

˸¤äƱߤޤ

ſ
w-up
502 1ʬChoſ
1004 1ʬ45IM
10041ʬ30or35or40 Fr

Drill 258 45ſ
ſ
Kick 5032Set1ʬE E H

Swim
251 30áHEſ
501 1ʬEHHE
251 30áEH
4Set Set rest 2ʬ
ſ


258 1ʬH
501 2ʬHſ

Dive 502
ſ
Down 200

Total 2300ſ
E:H:ϡ

ˤȻפä餽Ǥ
ſФޤ礦
ͤϤ⤦񤭤ޤ衰

˥塼Ϥäꤷ᤮ά㤤ޤ
¼ǤͤϤäΤ٤Ƥ
ˤϤ˥塼ʤΤǴԤޤ礦

ſФƤʤͤ̾򤳤˺ܤ褦äˤʤä櫓ǤޤʤΤǤƤޤ礦

ᤤǤ͡Ȱ콵֤äȤߵ٤ߤǤ
ͤϤʡ˵äƤͷӤޤ
⤦ߤäƤΤʡ


ޤڤ켦򴵤äƤǯ

ȥåʤǤ

Υ˥塼by

W-up 200 ch

100*4 IM 1'50

Kick 100*6 2'00 2'10

Pull 50*6 SC-pull/25m 1'20

100*6 1'40 1'50

Loosen 100

Drill 50*6 1'20

Swim 100*8 1'30 1'40

50*4 hard 1'30

Total 3700


줵ޤǤ轵Ϲ褺ߤޤ󡪡

ǶᡢĤΥ˥塼Ǥ⾯®ƤΤǤɤǤ礦

ޤޤʪ­ʤǤ

ǤХ򣳤ġ򣳤ĤǤꤿΤǤ⸷Ǥ͡

˾ƤФɤɤ󤪴ꤤޤ


Ȳ٤äȻפޤʤ٤λ֤ޤ礦

äˡ֥ХȤΤǡפäƤΤϸ餷ޤ礦

ХԹǤʤäƤΤ⤢Ȼפޤ
ͤ轵ϡʤǤ

ϥХ󥹤褯Ȥޤ礤ĤƤäƤޤ礦

˷Ǥ


ܳŪ˷㴨ʤäƤޤޤ

Ĵ˵ĤƲ

¿ФƤǤȤ򤷤ޤ礦



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