S.U.S.T. Hamamatsu

Ųؿ;ѥΥ֥Ǥ

2015ǯ06

ũ

ˤ3ǯǤ
Υ˥塼
Up400*1 choice
100*6 choice
Kick 400*1 hard•easy 8'00
50*10 UW,choice 1'10
Swim 50*4*4 IM 1'10
Drill 50*8
Swim 300*1 5'00
100*3 1'45
;ơǤ

ޤǤ1֡

󤪤ʤĴҤ֤밭ĤǤ
ޥۡ

Υ˥塼
W-up
400*1
100*6 1'40 choice (100*4+50*1 2'15)

Swim
100*8 Even 1'20 (1'30 -1t ,1'40 -2t ,2'10 -3t)

Kick
200*1 4'00 (150)
50*4 Mix Dash 1'10 (50*3 E/H H/E H 1'30)

Drill
50*4 15mQAP 1'10
50*4 choice 1'10

*Swim
50*6*3 1'30 set rest 3'00

recover
100*1 choice

Swim
200*1 3'
100*1 1'45
50*2 1'
ɤäHard

Down
400*1

轵楤ʤΤǡ٤Ҥʤ褦˴ĥäƤޤ礦

ɤʢĴҤɤʤǤͤ

ʤߤ˺Υס23.5Ȥʤ괨äǤ
Ⱥ󤬡褿

ޤޤ䤿

5()˥塼Ǥ

up 4001 choice
1006 choice 1'40"
kick 2003 /// 4'30"
504 hard/easy 1'20"
drill 5012 1'30"
508 choice
swim 10010 high_are 2'00"
1001 loosen 4'00"
504 scull 1'30"
5010 s1ʳ 1'00"
down 400
total 5000
ȤʤäƤޤޤޤ
䤿Ǥ Ĵ򤷤äꤷƤǤ

ϥɥʥɤȴ

٤ʤäƤޤäƤߤޤ
Υ˥塼Ǥ

Up 4001 choice
2003 3` choice

Swim 10010 1`15"or1`20"

Kick 1004 2`

Pull 4004 5`40"

Swim 2007 odd:IM 3`15"
even:Fr 3`

Down 400

1ƤΤǿ岹ʤϱˤ䤹äǤ(ϡ)
Ǥ⴨ͤȤƤϤޤΤ᤯߱ȤʤäƤۤä(؎)

Ƕᡢ夹Ǥ1餷Τ˾򤹤褦ˤޤޤʤƤȤϤʤäǤ˴ñϺȻפäƤΤǿȤäƤߤޤƤꥵäȺ뤳ȤǤޤ(äΤϸʤǤޤ)⋯⋯ɤǤɤߥäΤ狼ޤ̣ʤäǤ(((( ;ߧՎ)))
äѤʤȥäƤȤǤ͡

ʾ塢Ƕѥɥ¤˥եĥäƤǤ

˥ޥ٥˥ޥĥꤿʤ

Υ˥塼Ǥ

W-upߣChoice
ߣFr/Ba/IMǣ

KickߣBuildupǣ
ߣH/Ebytǣ

PSߣF򡡡ǣ
ߣFrǣ
ߣFrǣ
ߣFrǣ
ߣsetp/s bysetspeed up byt

SwimߣUW(ԤȤޤ)

Down


ϱߤäƤƴäΤڤ夲ƶڥȥ򤷤ޤ
߱äƥסο岹ⲼꡢӹǤκǽΣHardˤʤäƤޤ
ǯפȤǤƤ餷Ƥ񤬶դƤơ⤦äȽ뤯ʤäƤäƤ͡ʻפäƤޤޤ

ǶĴͤ¿ٵ̣Ǥ
楤ޤǣڤޤ
ס뤬ѤǤ̵ʤ٤˴ĥäƤޤ礦

ʾ塢ֱ˥ޥʸפäƤĹƶäǤ

աɥե

2ǯι⸶Ǥ
Υ˥塼Ǥ
4001 cho
1003 cho
502 cho
10063
1set pull 2set fr swim 3set IM
1001 Loosen
508 drill
504 15mQAP
1004 HR160
1004 HR170
1002 HR180
4001 cho
θաɥեޤ
1ǯξӤWЧ
ڥȤ餲Ƥޤ
ʬ⿩٤Ǥߤ⤿줬ФǤʾС
ǤƥȤʤǤΤؤǼ餷ޤ

ˤϡ3ǯǤ

Υ˥塼
Up. 400
100*6 1'40'
Swim. 200*6 3'00 odd;fr. even :IM
Kick. 100*8
50*8
Pull. 100*8. 1'30. Des
Swim. 100*8 2'00 Des
Down. 400

岹22ȴǤ
OBι䤵󡢾˷Ƥޤ

ƥʤȤäƤ󤸤ͤ

֤뤢󤳤ˤ
Ƕٵ̣Ǥ衣ĤǤ

Υ֥񤯤Τפ֤Ǥ

Ȥ櫓ǺΥ˥塼

up 400
100*4 2' IM rotation

Kick 200*4 4' even

Pull 300*4 4'30 even
50*4 1' fast

Swim 100*8 1'40 or 1'50 (100*5 2'30)

Down 400

Ǥ
ϱߤäƤꡢѥס뤬äǤäƤʤɡ

ȡΥסˤϥСޥ󤵤󤬽иޤ
쥢󥫥ȤǤ͡Ѥ餺Ǥ

Ƕ֥饤СΨ㸺ƤޤäƤߤǤ
ޤ

ʤʤǺǶˤ㡼󤬤襤ȤäƤĤǤ

p.s.ޤޤ罸Ǥ

졼ä

ߤʤ󤳤ˤϡ3ǯιϤǤ
ϳسסޤ˥塼򸫤ƿ岹Ϥ.....ޤƤϱ󤤤Ǥ

ƤΥ֥񤯤Τפ֤ǤŤУǯˤʤäƤޤ
⤦ǯʾ嵭񤤤Ƥʤ󤸤ʤǤ礦
ǯФƤФʤȤѤ...

ʤʤǤΰǯѤäȤ𤷤ޤ

ޤϻͷ˾ΰ餷Ϥޤ
Ų;ޤ̤ȤƬry)Ƥޤ礦

˥ХȤϤޤַ͡Ʊ󥿥åǤ
ޤ˹ἼǤߤ롢ĤäƤ̾ĥܤǤ

ˡѥɥϤޤߤ繥Ǥ͡
缡羭볭̾ǷºͤΤ襴åȥեǿ󥹥ޤdzڤǤ

ǸϵǯβƤ˿֥å롡SU򼭤ޤҡޤߤǤ
ʤȤ᤯ʤʤ.....ե󡪥ե

ۥȤˣǯФĤѤޤ͡ʸߡǶ½Τ󤬵褵˿Ƥޤ

Ϥߤʤǥ֥񤯤ΤǹڡᤤΤǤϤʤǤ礦
򤪴ꤤޤޤ罸Ƥ衪/
Profile



̾Ųؿ
̡ˤȤȤ¾
շABOAB
пϡ
Access counter
  • ߷ס