S.U.S.T. Hamamatsu

Ųؿ;ѥΥ֥Ǥ

2013ǯ10

Сӡ 1'00 ✖︎5

ФϡǤ
ȾȤΥ˥塼
Up. 400


50✖︎4 1'00 IM
50✖︎4 '45 Free
50✖︎4 1'15 S1 2H1E


å
100✖︎4 1'45
50✖︎4 1'15


ɥ
25✖︎8 '40


50✖︎45å3H1E 1'00

Down. 400

ϥ󥸤󤬱ˤƤޤ

ƥӤǤޥΥ󥹤򸫤ŷĹĹξŲβ褬塼Ǥ

夦󡪡


䤡͡ĤϺǽǤۼ羭ˣ

⤦ΥͥⲿǤ⤢ˤʤäƤȤ
Υ˥塼Ǥ

--------------------------------------------------------

UP 400

Swim 25*1 15msprint
50*1 turn
25*1 speed


Kick 100*2 1"45
50*3 EH--HE-hard 1"15



Dril 25*8

Swim 50*2*2 2H2E on 1"00


ʿ忼סǡ

------------------------------------------------------------------------------
ơФ֥ܥʹΤǿޤ
ߤʤ󡪤ϤФäƤ䤹ߤʤ

ˤ

ˤ

䤡񤬶᤯ʤäƤޤʾ輡羭

Ȥ櫓ǺΥ˥塼

up 400

swim 1
200*1 Im 3:00
50*2 Free hypo5 1:00
100*1 build up style one 2:00
-2set (no rest)

kick
100*3 form(?) 1:35
50*4 des 1:15
-2set (rest 0:45)

drill
25*8 drill 0:40

swim2
100*6*2
1set 1:30 des
2set 1:45 des

down 400


䤢ǶϳغݤΤȤˤĤƤȷޤäƤΤ
ڤߤǤ

ʾ塢񤱤Фפ⤫ФʤäĤǤ

轵ϤޤǤ

ФϡǤ

䥡轵ϥ֥񤱤ʤƤޤǤ(輡羭)

˥塼˺Ƥޤޤޤ

Ǹ50m8ܤ3å
1å 1ʬ
2å 1ʬ20
3å 1ʬ40ä򤷤ȤϳФƤޤ

ǤϡǸ˹Ϥ󤬿㤤ޤ

񤬶ᤤ.....äݤ

ɤդǥѥ饪Ϥ˴ĤȤǤФΥǤ
ǤϺΥ˥塼....äݤ
------------------------------------------------------
UP 400


Kick&Pull
100*4 on1'
50*3 Dec. on1"20
25*8 speed on"40
򣲥å
Swim 50*43å
1~2t Hard
3~4t Form Easy
Broken 25*4 ALL OUT on"45
Down 400

--------------------------------------------------------------- Presented by Hiroaki,M

ơǯ褹INͥϵŹʲۻҤ˷ޤޤ
פΥ饤ޥåΣܡʥƥΥեơˤо줷ޤΤǤ֤ΤɿʲۻҲɤ­򱿤ǤȤ꤬Ǥ
ʤߤˤ錄ޤƤʲۻҤ򿩤٤ȤʤΤǡʤñ˱ʤɤǤ⿩鷺򤷤ƤʤΤǤ˸ĿŪˤڤߤǤ͡
ǤϡǤοʿʲۻҤߤʤ
ʸա


դ

٤ޤ

Υ˥塼Ǥ

up 400

100*4 1:40 Im-o swim
200*2 4:00 ɥե󥭥å
50*6 1:15 pull drill
rest 0:20
50*10 0:45 fast swim

50*6*3set kick
set des (1:100:50 by set)

25*8 0:40 drill

50*12 1:00 choise

down 400

ϹΤä˺Ƥޤ()

ˤƤ⤢Ǥ͡Υ˥ϻפäƤ򤤤Τ¿Ǥ
ȤˤΤΤӤǤ
䡼Фä

줯餤ˤƤޤ

ʾ塢ĤǤ

ˤѤ

٤Ƥޤ

ǤϺΥ˥塼Ǥ
-------------------------------
UP 400

swim 50*6*4 set,IM order
1t~3t form
3t kick
5t Dril/form
6t speed
Kick 200 IMon 1`
100 fly on1`45
50*2 easy/hard on1`10
򣲥å

swim 50*4*4set set,IM order set rest 1`
easy/hard byt on 1`
down 400
--------------------------------- Menu made by Hiroaki.M

䤡ۤȤ٤Ƥޤʤäۼ羭ˡ

ơڤ˹ʤȤ񤤤Ƥȸ줿ΤǡʤȤ񤭤ޤ
褤躣θ廰F1GPϤޤޤ
ǯǯ˰³ϾȤǤʤᡢ䤷ǤLNAV8󥸥Ȥ쥮졼Υ󥸥ϺǯǺǸȤʤꡢιù⤤ɤ뼯ʹΤϥ饹ȥ󥹤ǤΤBSʤɤ򸫤ϸƤۤȻפޤ
Ԥ줿ͽǤϡRBRʥåɥ֥졼󥰥ˤM.С꤬ݡݥ긢ݥȻ̡꣱뼯դȤᥤȤS,٥åƥ˰ˢᤫʹȤʤޤ
ǯǰȤʤ륦СκǸ뼯˴Ԥޤ
뼯Ǥϣǯ󤫤ޥ顼˥󥸥򶡵뤹뤳ȤȯɽƤۥ󥸥󲻤ȤΤȤǡפ֤δȤF1뼯Ǥϥե夬äƤΤǤϤʤǤ礦
ʤʤǡۤȤˤˤΥ֥ȤפƤޤʤΤǤؤǼ餷ޤ<(_ _)>







סι

ˤѤ



ι1ʾ֤Ƥޤ


ĤΤޤˤoffˤʤäƤޤޤ
9ˤǼʳͽäˤʤäȤ֤ˤƤޤޤ
ϥ4Τ줹(^p^)


10ˤʤꡢäʤäȻפޤʤ󤫽뤤ΤǤ

Ȥ櫓ǡΥ˥塼


400 up

150*4 2:30 Im slide
50*6 1:15 kick (drill)
25*8 0:40 drill

100*6 1:40 kick choise
100*6 2:00 kick dolphin6time after start and turn

-50*1 0:50 form
-100*1 1:20 fly hard
-50*1 0:35 free hard
---3set ( set rest 0:45 )

400 down

ǤͤͤǤ


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