S.U.S.T. Hamamatsu

Ųؿ;ѥΥ֥Ǥ

2011ǯ11

ſڤꤢȤ鷺

W-up 400
100*2
100*2
Kick 100*6 Fr 1'50 cho 1'45 /3t

Pull 100*6 Fr 1'30,1'20,1'15/2t

Loosen 50

Swim {75*3 Fr H '60
25*1 RS '60 }*3set
25*8 Drill '45
{50*3 cho H '50
25*2 cho H '30}*2set
Down400


ǯκΥ֥ߤƤߤޤ
ǯϻÿͿޤ餺˥ޥʹޤƣͽޤȤȤϤޤʤäȻפޤ
ǶϤ䤵󡤤ߤĤϤʳϤäƤƻΨϵǯ⤯ʤäƤޤ
Ψ⤤ȤϤ줷ΤǤοʤΤǤʤʤ񤷤ȤǤ⤢ޤ
ɤͳˤʤϤ褯ʤȤǤ
ȤƤäƤʾ塤ܻؤƤΤȻפޤ
ʬαˤȤ˹ʤ褦˱ˤʤǤɬפϤޤ
ͤϤɤĤ꤫Τޤ󤬳и礷Ƥ
¼ٹ˵դƤ̵ǷʣʬΥڥʥƥ⤢ޤ


Ƕᴨ빽٤­Ĥޤ
⤦ǯʤΤǤ礦
īĤ餤äƤʤǤʤˤäǤ
ޤĤ­餺­Ϥ߽ФƤޤäƴƵ㤦Ȥ⤢ޤ
ȥåݤäƤʡǸޤǥ祳äפʡ

ȿʹ֤ɡӤ٤ˣȴȥåǵ򼺤餷Ǥ

ġǯ

11/26(Sat) ſڤֶ

Υ˥塼ſ
w-up
400*1 cho 8'ſ
ſ
100*2 IM-ĤK2'
100*2 IM 1'45ſ

KPS
25*4 UW 40"
25*4 Scu 45"
ſ
25*4 Drill 45"
50*4 Fast 60"
*2set(set rest 50")
ſ

PSſ
50*4P45"
100*4S1'20
50*4P50"ſ
100*3S1'15
50*4P55"
100*2S1'10
50*4P60"
100*1All-out-ſ

ſDown400


ˤȤäǤ
ڤϸĿͥڡʳ11/30
Ŀͥڡ12/20ޤǤǤ
нФƤޤͤФƤޤ


餤ʤ괨ʤޤ
ߤʤĴˤϵĤƲ

ġ2ǯſ巸Ǥ
ſ

1121ʤǤ

W-up 4001 cho 8'
1002 IM Ĥkick 2'
1002 IM 1'45"

k 254 Uw 40"
254 SC 40"
254 Drill 40"
s 502 cho 1'
2set

s 2584set style4-3-2-1/1set 40"

Down

ʤäޤ
ȴƤ뤫Ǥ

ǸΥ˥塼Ǥߤʤζʼܤ狼ޤ͡
ͤοͤϤޤǤ
Ȥ󤸤֤äƤޤ͡
ޤˤ϶ʼܤˤΤ⤤Ǥ͡

ǯܥ꡼Ǯޤ͡
եȥХͥƣգã!!!!!!`ءʣã˥ա

ʤ硼˺ͤˤϤä󤬤ޤ
襤Ǥ
⤦֤ǤǤ
ɤǤ괹褦ʡ

ʤˤޤǤ硪
ĥơĥơĥơĥơ
ĥơĥơĥơĥơ

ʤˤաˤäѤ̤ޤǤ!!
̤!!

ʤߤˤäѤꤢݾǤ
⤦ɡ줬Ȥޤͤ

Ǥ盧Τؤ
Ⱦߤʤ2ǯȾ䤹ޡ4ǯ
Ǥ


1114Υ˥塼
åפ
֤
ɥ

Τ褦ϤʤΤʤ鼫ʬʤΥɥǤäǧƲ
ߤϽ2󤷤ʤΤǥɥΥ˥塼򤿤Τ̵ǤѤθʤǤ®ʤʤΤǥλ֤ѤƥɥԤΤͭǤ
λ֤Ϥ٤λ֤ǤϤޤ
ΤʤΤǤ


ơغפޤԤޤ
ͤ3餤ԤäΤǤ򤤤Ƥޤ
äǤͤǤ
غפΥեʡ˲ֲФäΤƤβֲФήйȤäΤǤ
ϤϷ褷礭ΤǤϤޤǤֲФǤ夲ƥץˤä椵Ƥ겻ڤΥꥺ˹碌Ǥ夲Ƥ
ȤƤⴶưޤ
äƤߤư©ĤƤߤƲ򸫤Ȥˤ˷Ƭ󤬤ޤ
ȤƤޤ

դƤʤȻפΤǯҸ˹ԤäƤߤƲ


Ȱ¹
DSC_0025



ĤǤʡ

inȥӥ

ϳعʤΤǥȥӥ򤷤ޤ

11/11 ()ޤȤ

W-up
400*1 cho 8'
50*8 IM-O by2t 1'

Swim
50*4 50"
100*2 1'30"
200*1 2'50"

Pull
50*4 Drill

[50*1 fast ]
[50*1 RS ] *4

Kick
[50*4 1t)UW 2t)Dolphin 3t)Side-K 4t)No Board1'15"]
[100*1 1'50]
*2set

Swim
50*4 Drill

[25*1 fast]
[50*1 dash]
[25 RS]
*4set
50*4 Des to MAX


down

ĹϩĹƤޤޤ
ϤƤäƤȤ衼ʬǤ
ƥեҤɤʤäƤȤ狼ޤ

TS3S0166


ȤƤ⤷ɤʤäġǯǤ

11

ݡȽ
W-up 400
100*3
100*3
KP
Rounds
25*4
50*4
25*2
50*1
no rest
200*4
Loosen 50
M.Swim
(50*4)*4
ܺ٤Ͼάޤ

Mainϵǯ鲿󤫤ȤƤޤ֡οδطǤʤʤȤǤޤ͡
餤Ȥä

줫ߤˤʤˤĤƲƤΤ褦˥١⤯ݻƤȤ񤷤ʤäƤޤ
ߤʤǶϤä꽸椷ƤǤƤޤ


ȤΤϤۤؤ٤ƾʤȻפޤ
Ǥۤؤ浪Ȼפäμ夲뤷ޤ
Τ褦Ǥ϶줷ȤۤɤäKickƥȤʤ褦ˤޤ礦
줷ΤϤߤʰĤĥäƤ뤫餱櫓ˤϤʤ
פǴĥäƤޤ礦


ſ˺줺ˣDSC_0014

ġ2ǯ

ûϩINٻο˾

ϤͤǤ

դȯܤǤꤴΤۤϤɤäǤ礦
ɸ൭Ͽˤ͡BestФͤǤȤޤ

Ǥ줾캣βϸĤäǤ礦
ͼȤϤ˳ڤˡdz褯˱ž򤷡졼ϤĤƤβˤʤꤽǤ
ʤߤ˺dz񤬰äΤSCarǤ

߾ȤƤϾʤΤǤä٤Τˤ̵̤ˤ뤳ȤΤʤ褦Ƥޤ礦

ǶϴȤκ㤷ΤĴˤϤä굤Ĥޤ礦
ġ٤Ҥԡޥ
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