S.U.S.T. Hamamatsu

Ųؿ;ѥΥ֥Ǥ

2012ǯ02

Υꥢäǻͤ

ߤʤ󤳤Фϡ礦Ǥ
ꤤޤ

Ǥ®Υ˥塼򸫤Ƥߤޤ礦

W-up
400*1 cho 8'
100*2 IM Ĥkick 2'
100*2 IM 1'45

Drill 4rounds
50*4 1,2t:drill '75 3t:form 1' 4t:Good feeling! 1'

Kick
100*4 2'
50*4 UW/E 1'30

Swim
200*3 Des 3'30

Swim
50*3 '45
50*1 RS
*2set
50*4 H '50

Down

ʤˤȴƤ뵤⤷ޤǤ礦

ǤϥåΤȤ٤εĤˤĤƤޤ
ϥåǤϤ䤯褦ˤʤäޤ
ҤΥ硼ȥΥ˥塼Τʻפޤ

ǤUW1ܤ1ٸƵۤ㤤ޤ
ͤ٤ޤޤǤͣ

ë٤ߤΤảǸȤʤޤ

ˤ­ʤȤͤϳƼDZˤ˹Ԥʤɹפޤ礦

礤礤硼

Ǯ˥塼:

W-up
400 cho 8'
100*2 IM ĤK 2'
100*2 IM 1'45

Kick 4rounds
25*2 cho sidekick '45
50*2 cho smooth '60
75*2 cho 50m-noboK 25m-swimhard 1'30

Loosen 50

Pull 4rounds
25*2 drill '45
25*2 hard '45
50 formswim 1'

Swim 1or2
1
50*16 cho EH 1'
2
50*4 hard 4'

C-down

Υ˥塼ǼʬĤäΤϥåȥǤ

ʬϥΡܡɥå٤ΤǤä夦Ǥ򤫤Ƥޤޤ

餯̤ФäǽäƤȻפޤᤤȤľǤ

ϣ򤷤ޤܿϾʤäǤγˤबФ

35ĶʤäꡢǴ궯ϽФƤƤΤʤȡʬǤϻפäȤޤ


夺äȵäΤǤɼ¿̤ݼ褷Ǹᤷޤ


ë29٤ߤǡʤʤޤ

²ȵͤϸסDZˤ褷;ͤϥȥӥǤԤޤ

ȤˤǥȤޤ礦


ȡ⤦ܤˤʤ뤫ʬʤȤߤʤǷ᤿ȤϤȤޤ礦

˺ʤ󤫡


Ȥ勞勞ɥɥߤޤʤǯǤ

ʢڤӥСáäȤ

󤱤餱ƤʤΤ˽񤯤Ȥˤʤޤ
newΤѥιǤ


8:00ȤФ
8:10֥ATM˴
8:15ë夯
8:20ʢڡΩƳơ50(ٹΥڥ)
8:30

kick
100x4withե2ܤ黲

swim
75x4/15m奭å
50x2x4IMO

pull
50x4SC/swim
200x2DPS

drill
25x8

hard
25x8


21:55Ȥ
22:05ȤDONʸ
22:35֤ͩ
22:45~5:00չ֥ѡ饤2011


END
ȤꤢȤǥӥ֥äƤߤ¼(staring)Ǥ

Υ˥塼

ƣ+󥸥졼

ƥȽ֤ȤȤ⤢껲üԤ
󡤥Х󥯡եꥪʺΥ֥ôˡå᥷ʥڤڤڤڥ
Ǥ

󥸥졼Ǥ
ͤե1ʬڤ
å᥷ʥȤڤڤڤڥݤեΥ󥫥ɸڤ
ĩ

̤ͤϣǸ1ʬڤϤޤ
å᥷ʥȤڤڤڤڥݤϼԢ
Ϥꥤ󥫥ɸɤϤǤä褦Ǥ

ʤߤ˥եѥɤǤ
եȸȾΥåϿɤäǤ

ΥϤƱˤǤʤΤ̲ʤޤ
ĤʤäΤ˷ɿƤޤϤۤȤٶǤƤޤ
ϤäƾȴƤޤޤĤζʤ⤬ФꤿǤ

ʤǤޤ

Х󥯡եꥪǯ

ääۡ

W-up40018'00
1002kickIM2'00
1002swim IM1'45
kick4001IM
6Round
251hard30"
251RS60"
pull506sc/drill70"
100814tDES58tHard
Loosen 100
swin258drill45"

down

󤱤˾ΥåܡλܤǤ

Υ졼1ǯVS2ǯǤޤ
1ܤ2ǯξ2ܤ1ǯξȤʤޤ
ޤ12ǯǥ졼ξ򤷤Ǥ餱ޤ

ϹǤǤȤ
ǯ100Brϡ115ɤ餤DZˤǤȡġʾС

ֺϡʤޤ줿ȤƤڤ补
ޤƤơ꤬ȤסbyˤǤ

Ť̤⤦ƥȤϤޤäƤޤޤ
ͤϡȹưո˿ʤǹԤäƤޤ
ϤĥäٳؤǤ

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