【ST】
W-up
400×1(6'30")SKPS
25×4(40")E/H
swim
100×3×4(1'30")1~3 fin ドル平
set rest15" 4~6 RHP + LLT FR or Ba
7~9 LHP + RLF FR or Ba
10~12 fin + paddle FR or Ba
kick
50×16(1'→55"→50"→45")Pace up kick Hard
swim mix
200×4(2'45")pull HR26
200×4(2'45")Paddle swim HR27
200×4(2'45")swim HR28
3セットともNeg pace Des 1~4
drill
50×5(+10")Loosen 100
kick swim
50×8(1'15")odd:Easy
even:U.W-H-swim-H
Down
400~
Total 6000m
【ML】
W-up
400×1(6'30")SKPS
50×6(50")シュノーケル
25×4(40")E/H
kick
100×4×3(1'45")1s目:シュノーケル
2s目:EN2
3s目:EN1/EN3 by1t
pull
100×1(1'30")anti
100×3(1'30")IM/IM act/Fr byset ×3
F.T.10'
swim
200×4×3 Fr(2'25")IM(2'40")EN2
(2'35") (2'50")EN2~3
(2'45") (3')1.2t目:EN3 3t目:smooth 4t目:Max!
50×4(1'30")1E/1H by1t
Down
400~
Total 6200m~
W-up
400×1(6'30")SKPS
25×4(40")E/H
swim
100×3×4(1'30")1~3 fin ドル平
set rest15" 4~6 RHP + LLT FR or Ba
7~9 LHP + RLF FR or Ba
10~12 fin + paddle FR or Ba
kick
50×16(1'→55"→50"→45")Pace up kick Hard
swim mix
200×4(2'45")pull HR26
200×4(2'45")Paddle swim HR27
200×4(2'45")swim HR28
3セットともNeg pace Des 1~4
drill
50×5(+10")Loosen 100
kick swim
50×8(1'15")odd:Easy
even:U.W-H-swim-H
Down
400~
Total 6000m
【ML】
W-up
400×1(6'30")SKPS
50×6(50")シュノーケル
25×4(40")E/H
kick
100×4×3(1'45")1s目:シュノーケル
2s目:EN2
3s目:EN1/EN3 by1t
pull
100×1(1'30")anti
100×3(1'30")IM/IM act/Fr byset ×3
F.T.10'
swim
200×4×3 Fr(2'25")IM(2'40")EN2
(2'35") (2'50")EN2~3
(2'45") (3')1.2t目:EN3 3t目:smooth 4t目:Max!
50×4(1'30")1E/1H by1t
Down
400~
Total 6200m~