S.U.S.T. Hamamatsu

Ųؿ;ѥΥ֥Ǥ

2013ǯ11

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ʤȤǤ⤯褦Τˤ塼

up 400

swim
100*3*3
1set IM-slide 1:40
2set fr 1:20
3set S1 1:30
(no rest)

kick
50*2 1:15
100*3 1:40 1:35 1:30 each 1t
*3set
åȤǰ㤦

swim
50*3*5
1set hard fly ba br 1:00
2set dec1-3 fly 1:15
3set br DPS 0:45
4set fr form 0:35
5set S1 DPS-speed-hard 1:00
set=4:00

down 400

-------------------end

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ѤȤʤ褦˴ĥޤ礦

ķ=ڤ

ФϡǤ
˥塼
Up. 400
Swim. 1004 1'30 choice
1004 1'30. Im
508 '40 Form

Kick. 1004 1'40 Form
508 1'00 Mix Dash. 2Set
Swim. 2003 4'00 s1 hard. 2set

Down. 400

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(^o^)

ɤĤǤ

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ޤޤʤǤɤ

礦Τˤ塼

up 400

kps
100*6 kick&swim by 25M 1:45
50*4 build up 1:00
100*6 pull&swim by25M 1:40
50*4 pull hypo 1:00

drill
50*4*4 1:15
1set first25M
2set first25M sidekick&Ҽꥹ
3set Ҽ by25M
4set form

swim
50*3*6
1t form 0:40
2t form 0:35
3t hard 1:15

down 400

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ФϡǤ
Υ˥塼
Up 400
Swim. ˺ޤ
Pull. 501 free
1001. Brest
2001 free
Kick. 1006 1'35
503 '50
1001 hard
Swim. 5012 '50 Hard
Down.

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աǡ


ߤޤ󡣺ϿƤޤäƹ٤줿ϥǡ

ǤϡޤϺΥ˥塼ǡ

UP 400

Swim 50 fly hyp4 on1`00
100back on1`30
50 br on1`00 3å

Kick 200*4 Form on3"20
Easy 100
50*1 EH
100*2 No board fly 2"00
2set
SWim 50*4*4set
All hard set.IM order

Dowm 400
----------------------------------------------------------------------------------made by Hiroaki.M
ơĤ֥ǤʤˤäƤޤĤä֤Ȥ
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󳧤ء
Ĥäϼ羭äƤȻפޤʴꤲ

٤ι

䤡Ĥ衣ǥեեա

Ƥߤޤ

ˤΥ˥塼

up 400

swim
50*8*2
1set IM order 0:50
2set choise 0:45

Dead Circuit
ʢ 30
25*1 15M hard
Ω 30
25*1 25M hard
ض 30
25*1 under water
åȥ 20
25*1 no breath
each 1:00
*5set
set rest 2:00

down

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غפŤƤޤ

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䤡⤦غפǤ衪ʼ羭

ȸdzغפŤƤޤ
ǯˤΰäǡʲۻҤ򤷤ޤ
ڤߤǤ

ȸˤΤˤ塼

up 400

swim1
100*10*2
1set IM 1:30
2set fr 1:20

kick
50*4 noboard fly 0:45
rest
25*4 underwater 0:35
50*2 E/H by1time

swim2
100*4 form 1:15
50*3 hard 1:00
2set rest 1:00

down 400

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ȸĤĤäޤ٤ҤƤǤɤ͡

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