S.U.S.T. Hamamatsu

Ųؿ;ѥΥ֥Ǥ

2014ǯ05

Τޤޤˤ郎ޤޤͤϷĤʤ

٤ʤäѿޤ

֥ƥȤŤƤƤʤХХƤޤؤФñ̤Ф褩


ƤäΥ˥塼Ǥ

W-UP 400m

selection 1004 KRLS 2'00
504power4 1'15
2002 IM Fr 3'00

kick 10061'40
504des 1'15

swim 751form 1'00
501 15m underwater 20m form 15m hard 1'00 6
251 sprint 1'00

down400m


kickѤ餺֤˹ʤɤ®ʤΤǤ礦


ˤ񤬤ޤ͡ͼȤʤĥƤޤ

ͤϹ⹻λȤʪ˼夯콵餤ˤʤȤĥƤޤˤʤȴ­Ǥޤץץ̤ޤʾС˶⥫å˸ǤޤäƤޤޤʾС

äͤǤ͡ïïͤϤ


Ǹˤʤޤ󡪡󥬥٥ȥäƤޤ礦

پǤ



󥹡ݥ󡦥

ɤ⤳ˤϡڷǤ(o)

Ƕᡢż֤ˤиȤߤΥݥʤäƤΤ˵դƥ󥷥Ǥ()

Υ˥塼Ǥ

Ⱦȡ
W-Up400choice

Selection5081`Drill
50845ɡFrform
50845 IMorder
50840ɡFreven

Kick5081`10ɡɤ򤱤ä15mޤUWhard

Swim2561`30ɡɥå10+HE/12.5m

50431set1`S1form
2set45ɡS1Des 1to4
3set1`30S1EH/t

Down400

Ⱦȡ
W-Up20024`choice
5061`10ɡFly-Fr/Ba-Fr/Br-Fr
20013`IM reverse

Kick20024`̥ɥҥ
10021`50ɡBuild-up
5021`15ɡ15m UW-20m form-15m UW

Pull&Drill50121`15ɡchoice

Swim100341~3setHard set
1set1`30
2set1`45
3set2`
4set2`Des 1to3t
(Set rest 2`)

Down4001choice

ϤǤ͡

ͤޤꤿ߻äΤǥХǥХԤäƤȤ˥Хåӥӥˤʤä㤤ޤ()

ƣ٤ǤλҤȤƤߤʡ()

ޤޤ仿罸Ǥ

ǤϺϤդǼ餷ޤ

ޡޥ͡㡼͡

Ф

ˤϥӥǤKYOYAMAʤߤˤƤޤ(^O^)
ͤȤޥ͡㡼ȤƤλäǤʤӥǤޥ͡

ޥ͡㡼4ͤ⤤ʷϵ㤤ޤ͡
轵;ƤۤʬǤ

Υ˥塼ťΥ֥Ǥߤν񤤤˲ȤźդƤΤǾάƤޤ
ȤǤߤΤʷϵΰ㤤ʡˤȤϲʤǤ礦͡
ҾܤʹƤߤΤǤ

ơûޤǤ1֤Ȥʤޤʷϵɤ³ƤǤϳƼɸȤ뵭ϿФ褦ĥޤ礦



ɵťΤߤʤ󡪺;ⲿͤŲ˻äƤ餤Ȼפޤꤤޤʡ

åץ饤å

ȥ򸫤ʬ뤫ʡ
֤ʤ졪פξΤCMǤ(^^
ʤȤCMά˰óݤޤ()
ȤꤢΥ˥塼Ǥ

UP 2002 4'00"
506 1'15"Drill / Form
2001 3'00"IM Reverce

Kick1004 1'40"Form
502 1'20" Hard2set

Drill 506 1'15"

Swim 503 8setIMorder by set
1t 45" Form
2t 40" Hard
3tAll out !!set cycle 4'00(Freesetcycle -5")

Down 400
Total 3800m

סDZˤϤޤ
फ岹夬äƤͤʢڼ
ߤʤ󡪳иǤƤޤ礦
ʾ塡羭Τåץ饤åǤ

ä


ޤơ;رأǯ
Τ ͵( ꤳ)Ǥ
줫ɤꤤޤ

ʾҲ𤷤ޤ
ݥΥեƥȤƤ⤹繥Ǥ
饤֤˹ԤΤΤ繥Ǥ

ˤäƤؤϿǤ
οǤϥޥ͡㡼äƤޤ

ߤ繥ǤƹǤϤäȹǤ
ʤߤζ᤯εѤƯƤΤ
ҿ٤Ƥ*\(^o^)/*

ȤۻҤڿ٤ޤ
Ȥ̲ۻҤȤʥåۻҤȤ
ͣ쿩٤ΤץåĤΥ̣
㥢ȥХå......Τ*\(^o^)/*

褯ޤ˸
ֿ»ƤפǤ
Ф錄οϥХ鿧Ǥ
Ϥ䤫ٹԤäƤϾǤYEAH

Υ˥塼

w-up
400*1
50*8 1' Drill
100*8 1'30'' IMorder

kick
50*8
45'' Hard
1'15'' Form
Pull
400*1 6' Pull DPS
kick
100*6 1'40'' Even kick
Pull
200*1 3' Hard!

Swim
200*1 3'
200*1 4' IM Allout
100*1 easy
200*1 S1

Down
400*1

ɤְ㤨Ƥ餹ߤޤ

Ⱥ֡ܥƥ
Τߤʤȥ졼ä
꡼äƤޤ
֤ǾΤߤʤˡ
ꥹƥ˻Ƥ롪פä
ޤ

äľŨǤ͡繥Ǥ

ʤʤָޤä
äǤ꤬Ȥޤ

ǭɤääϤޤĤ
1400407619648

˲Ūİ............
ĹʤޤߤޤǤ
ޥ͡㡼ĥޤ
ȡ˿νҹἼݽ
ĥäƤޤ䤹ߤʤ

ȤϤĤʤ


ޤơŵŻҹزʤپǤ

줫ꤤޤ

ǤϺΥ˥塼Ǥ


w-up 4001 choice 7'00

504KRLSby25100
1002Fly1302set
2001IM300

kick

2562set50
1t:drill/2tform/3thard

pull
256240
1tscaring/2tform/3thard6tϥΡ֥

swim
10033Des130

down
4001


Υ˥塼ϥåȥץΤȤǺ𤬵äƤޤޤ

줫ϥ˥塼򤷤äǧƤ˼Ȥߤޤ礦

˥塼λʣΤ⤤⤷ޤ͡

ޤǽۤɤʤǤ͡

ͤϤޤϤ꤭äƤʤΤDZˤڤ뤫ۤǤ

ĤڤˤƤޤ礦


ǴñˤǤʾҲ𤵤Ƥޤ


пȹʤɤˤ⤷ΤǤǤϼ̣ˤĤƤƤ餤ޤ


ܤޤʾС

ݡĤ⤤ʤΤޤʱưФϥǤ

Ƕޤǥܡ󥰤ФääƤޤ

˥빽ޤ̡⤿ɤߤޤ

ǤäѤֹʤΤϥࡪ

ѥХХޤॻ󥿡ʤɤǤޤʤ⤦µǤС

ѤRPGۤȤ繥Ǥä˥եʥե󥿥꡼ƤФǤ

ʿͤҸ礤ޤ礦

ॻ󥿡Ǥϥ졼󥲡Ȳڥब繥Ǥ

ɤĩ罸ǡ֥ߧߡ֥ ӎ

褯Υȡơ˽פޤ褱Ƥ

餯֤äƤޤʾСˤ֤󥭥⥤Ǥ


ʺˤޤ͡

ɤǤϿ̤ƤŤ˹ưǤ褦ˤäưޤ礦


ǤϤդǼ餷ޤʡء󢿎̎ގ

ƿ٤‼

ɤ⤳ˤϡŵŻҹزʣǯڷǤ

֥ι٤ʤäƤߤޤ(__)

Υ˥塼Ǥ
Ⱦȡ

W-Up4001 choice
1008 1`30IM
5041`15ɡScr/form
5041`UW/Speeedby12.5
50840ɡIM by2t

Kick 20043`30ɡDes 1-4
5081`IM by2t
odd:formeven:build-up

Swim 50441`1set:Drill
2set:2H1E
3set:1E1H
4set:3E1H

502+15ɡ1t:UW2t:All out

Down4001choice

Ⱦȡ
W-Up40017`choice

Selection50101`10ɡchoice

Kick100441set:S11`40
2set:Fr1`45
3set:S1+Fin1`30
4set:Fr+Fin1`35

Drill50421`15ɡchoice
Swim50441set:All Hard1`
2set:2H1E1H45
3set:1H1E2H1`15
4set:1H1E1AllOut1`

Down4001choice

ƥ֥񤯤ΤǼʾҲ𤵤Ƥ餤ޤ()

S1IMǤΤFrshortäΤǤޤFrޤ

ʤΡDisney(ɤ餫ȤкʤDisney ResortǤ)Perfume,(äSEED)

ʤΡȥޥ(ޥǤϿ٤ʤ)

ߤΡ(᤯ꤿ‼),Disney Resort˹Ԥ֤Ȥ

ȤꤢʾҲϤʤǤ()

Ƕᡢż֤DZѲäΥι褯ΤǤˤϤʤиȤߤ̤äƤǤ‼

ȤݥǤ͡

ޥǥФǤ(*确*)ʢ

İƸƤ뤳äˤ(*确*)ʢ

ʴż֤˾äƤޤ

񤤤Ƥ뤦ˤĹʤäƤޤä(ώ)

ϣޤΤǺϤդǼ餷ޤ

ɿ:ȥϹ⹻ͧãȤϤޤäƤդǤ

ٹ露ʤ衢դ衣

μϤͤǤ

ɤμ羭ΤǤȤǤʤܤˤޤ͡

ͤϵޤ

äϤޤäƤΥɥ졼ϻ̤Ȼפޤ

⼫ʬƷʤȤϤʤ褦ˤޤ礦

ˤƤ⡢פ֤˻äοܤ餤ˤʤäƤΤ϶äޤ

ޤ̾ȴ餬פʤǤɡ᤯Фɤʤ줿餤Ȼפޤ

ȡҤ󤬴ȯƿʤȸäƤޤ

ⰭäƤ櫓ǤϤʤǤ

ɤƤäƤ

ǤϤޤưäΤư˻äȻפޤʤʤ٤

ꤤޤ

Ǥ

Ϥޤơ

ɤ⡢إХزʣǯãǤ

ƤʤΤǼʾҲ𤵤Ƥޤ

ӣFrǵΥ200m400mǤ

пȹ⹻ŲΩŲ⹻Ǥ
أǯޤǤǾޤǤʼˤ˽ǤޤпȤǤϤޤ
ؤäƴпȼԤۤǤ٤äƤΤʹ
֤ۤ
ȾưƤޤ

ʤΤϡ󡢤祳졼ȡ󥸥塼
ʤΤϡȥޥȡä礦ʿ٤ʤ
¾ˤ⤤ޤפĤΤϤǤ



Υ˥塼Ǥ

w-up 4001 Choice on7'00

swim 508 Choice on45"

2002 IM on3'00

main å
ȥ졼˥󥰡
ʢڡ20
ضڡ20
Ωơ20
ץåȡ20
25m
UW
15mUWHard-5mHard-10mForm
10mUWHard-5mHard-10mForm
25mHard
5set on40"

down 4001



˥塼񤤤˽񤯤ȤƤΤ˲񤳤ȤƤ˺ޤä(T_T)

ʤΤǻιߤνȱˤĤƾ

Ϥ깥ʤΤϥ󥰤Ǥ͡ȱĹȽ餷򴶤ޤ
ߥǥ䥷硼ȤʤȻפȤޤ
Ǥ⤳ΣĤǤϡϰ֥󥰤Ǥ
ä˹ȱΥ󥰤Ǥ͡äʴΤ

ʤ櫓ǥɥȱûʤäƤȤϤȤƤǰǤ

Ť⤦Ⱦ
ƤΥ֥ˣ֤֤򤫤Ƥޤä

ɿϤ٤ĤȱեȤ櫓ǤϤޤ

޷¡Ϥ䤯ȯ

סݽ˴ؤ֥񤯤Τ٤ʤäƤޤޤm(__)m

ơסݽ426㈯˹Ԥޤ
ͻҤμ̿Х˥åפƤΤ󸫤Ʋ

ǯΥסݽǤ¿OB󤬻äƤޤ
OBΤϤ⤢ꡢ̵˥סݽ򽪤뤳ȤǤǯ⤭줤ʥס뤳Ȥޤˤ꤬Ȥޤ
ޤסݽƤ줿õӥ̡γ⤢꤬Ȥޤ

סݽȥ褿äƴޤ
ǯ٤ƼɸظäƴĥäƤޤ礦


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