S.U.S.T. Hamamatsu

Ųؿ;ѥΥ֥Ǥ

2015ǯ07

NASCARˤĤơ

ߤʤ󤳤ˤϡ

ǯιϤǤ

ʤȤȤ񤤤֥ʤǤɡ
ޤˤʤǤäƤޤ礦


Up. 400*1
100*6 1'40 choice
Swim. 50*12 S1 1'30
Pull 200*4 des 3'00
å 504t2set1set 12min
first 2min ϥ30s25m fly
next 2minΩΩ30s+25m fly
next 2minVå30s+50m
last 2minץå30s+50m
Down 400

ޤ(轵ϸޥåȤäơ

ϲOBǯۤ󤬤ʤȥꥫ粣ǥĥ뤽ʤΤ
ͤιʥꥫΥ졼NASCARɤˤĤƾäƤߤȻפޤ

NASCARȤܤǤϤޤΤƤޤ󤬡ꥫܤ˿͵Τ⡼ݡĤǤ
ꥫͤʤΤʤͤϤʤ⥢ꥫ˹ԤäƻԤͤNASCARΤäƤ롩äʹƤߤƤ⤷ΤʤäͤФοͤϥꥫͤǤϤޤ

NASCARϥǥˡαDz襫μ͸Τ褦ʷ򤷤֤ϥԡɤʱ߷Υ򤰤뤰ޤäƾԤ򶥤졼ǡޤޤʥƥ꡼ޤȥåץ꡼ܤΥåǤȤJ1Τ褦ʤΡˤǯ36졼ԤʤޤοJ꡼οȤۤƱǤꡢ轵Τ褦˥졼ԤƤȤȤǤꥫͤˤϿ͵Τ륹ݡĤʤΤǤ

NASCARο͵̩ϡ֥ƥ&ʿƷ㤷
졼Ϥڤ¾Υ᡼®ȤΤܻؤƤΤФơNASCARμ֤ϤܹۤݤǺƤꡢ̤μ֤ȤۤȤƱŤʤषäȽŤˤǡߥեɡGMȥ西λҤ졼󶡤Ƥޤ졼ϤλҤääƤߤƱ褦ǽμ֤褦ääƺƤΤǤäƥλäƤ졼ǽϤۤƱǤȤϥ̡ɥ饤С̤פǤȤʤäƤΤǤʤΤǼ֤ΤȤ褯ΤʤͤǤ狼䤹ΤħǤ
äλäƤ֤ǽۤƱʤΤǡ1̤ɤɤؤäꡢȴ¿ʼʡʤ֤ĤäˤȤäꤷ©Ĥ֤ʤ졼ŸȤƤ㤷򤤤ΤǤ³

ȤޤäĹ񤭤ޤ͡ʤʤĹ񤱤ΤȤȼ¤ϤʸΤۤȤɤǯſͤθĿͥڡ˺ܤϤäʸϤΰǤѤϤۤܥԥڤǤͣ
ʤʸϤܥĤˤʤäϰοοͤθĿͥڡʤǤʤǤ

Ǥ³⤪ڤߤڻμ֤Υߥ˥ߤǤ
1

¸:ο

ˤ3ǯǤ
Υ˥塼
Up. 400*1
100*6 1'40 choice
Swim. 100*3*4 fr 1'15/1'10/1'05
Kick 400*1 IM
Pull 200*4 des 3'00
Drill 50*6 1'10
Swim. 100*4*3 2'00 IM/IMR/S1
Down 400

᤮ޤ

ԥ塼롪

ä
岹31Ǥ

Υ˥塼
W-UP 4001 8:00 choice
1006 1:40 choice

swim 5012 1:15choice


å 504t5set1set 12min
first 2min ϥ30s50m fry
next 2minΩΩ30s+50m ba
next 2minVå30s+50m
rast 2minץå30s+50m br
ض30

down 4001 10:00

total 3000m

϶ˤǤ衣
åҥ硼
!

ʤʤǹĤǤ

Ƥ餷

Υ˥塼Ǥ
w-up


swim䡡ɣ͡ɣ͡ʡܣ

pull衡ǣ

kick/ǣ
/

swim䡡𡡣ǣ
䡡ǣå

塡alloutǣ

down

ϤȤƤƤ餷ŷǼȴФǤޤۤɽ뤫äǤ
乥ο¤Ǥ

ᡪå

ߤʤ󤳤Фϡ
ޤϺΥ˥塼Ǥ
Menu
Up 4001 choice
1006 1`40" choice
Swim 10010 1`20" even
Kick 4001 8` H/E by50m
Pull 2008 2`45" 1~4t:Des,5~8t:Hold
Drill 506 1`10"
Swim 504 (4ܥȡ4ʬˤʤ褦˳Ƽ)
504 1`30" Hard
Down 400

ϱХȤǤƤʤäΤǺϤäĤäǤ(;)
ʤ٤ϤȤʤ褦˴ĥäƤޤ

ƤơβΥ֥ˤ⤢ޤǶ֤Ǥϥ须饤֤ʤΤήԤäƤ뤽ǤͤϤήԤˤϤĤƤޤ󡪤饹äꡢ˥øꡢǶ줿Dz򸵼羭KڤȸˤäʤФˤޤ󡪤ߤʤ⤢ʤΤǤ蘆ʤ褦˵Ĥޤ礦
ʾ塢֥饤֤βΤİƲᤴƤ;ѥ̳ηǤ

ѵư3Ϣ³1̤餷Ǥ

Υ˥塼Ǥ


W-up 400*1 Choice
100*6 Choice 1'40"

Swim 400*4 Fr/IM byt 6'00"/6'30"byt

Kick 200*3 S1 4'00"
50*4 S1 MIxDash 1'10"

Pull 100*6 Fr Hyp3-5-7 1'40"

Swim 50*3*4 IM-O byt Des byt Brʳ1'00" Br 1'10"

Down 400*1


ϺƥӤǣͥƤ򸫤ʤ餳Υ֥񤤤ƤΤǤͥƤ˥֥饤֤夲ƤơȤƤäޤ
ˡãĥ󥰥󥭥󥰤Σ̤֥饤֤ζʤǤ
֥饤֤ФǤ͡
DzãĤ⤳ʤƤäɤפФƤȵˤʤäƤޤޤ()

֥饤֤äѤޤơϸ夫Ƶפ֤ФƤˤȤǤޤ岹⣲ȵ褯ˤޤʤǤ뵤ʤ
äȱˤΤˤ֤ʤᣴˤΤˤޤ
ϴDZˤʤʤޤɤ⤢ΤǴĥäƤǤ

Ǹ˺Ϣ϶Τ轵쳤Τ⹻
ĥäƤ

ʾ塢;ѥסߥˤʤޤǤ

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745̾Ųܥ꡼ʤ󥫥줬ޤ
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졼С礭Ѥޤ
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Ȥͤɤɤ󤢤ƤۤǤ
ǯ󥫥ǤϺǯäͤ
ǯ1Ǥ¿ǯʤäͤ
1Ǥ⤮Ȥǰˤ­ʤΤ
Ȼפޤ
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ߤʤäƽФΤϣθûϩǤ
ޤǤ줾楤ȿʤƷ̤ƤȻפޤ
ǯ楤ޤǤȣǤ
11ڤ˴ĥޤ礦
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OBˤऱƤǤ
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814ʶ
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ͽι3ܤˤʤޤʸϤͤΤڤǽ񤤤Ƥޤʤɤ̤ʤȤǤʤȽ񤱤ʤΤǡ礦ɽ֤ʬ˲äƤ񤫤Ƥ餤ޤ
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Ǥ


ī鶯ߤäƤ꺣⴨ʤΤɤǤ

ʾ塢Ǥ

ǯ⤢Ⱦʬ

Υ˥塼Ǥ
Wup 4001
1006
drill 504 25mUW
504 15mQAP
508 choice
swim 508 hard
down 4001
äȤΤ˿岹DZˤǤ
٤ʤäǤ͡
楤ޤǤȣǤ
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