S.U.S.T. Hamamatsu

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2014ǯ01

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w-up 400 A1

selection
100*10t*4set
1set: swim style choice 1:40 EN1
2set: kick IM order+2choice 1:40 EN2
3set: pull 1~4t: scar/form 1:45 5~8t: dec 1:30 9~10t: pace keep 1:30 EN3
4set: swim style1 3H-1E-2H-1E-1H-1E-1H 1:30 AN1

down 400A1

total4800
---made by Hiroaki.M

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Up. 400
Swim. 1008. 2set. Pull. Swim. 1'30
Kick. 506. 1'00
25 8 '40
Drill. 508. 1'15
Selection. 754. Pull. 1'10
504. Kick. 1'00
254. Swim. '45. 3set
Down. 400

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=================

UP 400 choice

Swim 75*4 Im Order 1"15
50*2 Br Catch! "50
2round
Selection 50*4 S1 1"00
100*2 Pace Keep (No Hard) 1"40
2round 1r-Kick 2r-Pull

Swim 100*6*3
1s Fr Keep Pace 1"15 or1"30
2s S1 1"20or1"40
3s S1 ALLHard 2"00

Down 50*8 Choice 1"15
------------------------------------------------------------------------------Made by Hiroaki,M(?)

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Υ˥塼
W-up 400*1
Selection
100*8 1'45 IMorder by 2t
200*3 3'30 1t : SKPS
2t : KRLS
3t : Swim Style1
25*4*2 '45 1set : UW
2set : 15m Hard

Drill
50*4*3 1'15 Choice

Main
50*6*2 1set : '45 Fast pace
2set : 1'20 All Hard

Down 400*1

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Υ˥塼
-----------------------------1/11 Menu
UP 400

Selection 100*3 Drill/Form
50*4 Des byt
2set

Kick 300*2

Pull 300*2


Swim Speed set 1t bre 2tKick 3t Fly 4tS1
Set Rest 4:00

Down 400

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up 400 A1

selection
200*1 Im 3:00 EN1
50*3 H/E 1:20 AN2
100*6 board kick 1:40 EN2
50*4 pull fly power4 1:20 AN3
50*6 drill 1:15 EN1
50*2 H 1:00 AN2

drill
50*4*4 1:15 EN1(A1?)
1set scar
2set R/L
3set chicken stroke
4set straight arm

down 400 A1


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