【ST】
w-up 200×3 (3') cho
w-up 50×4 (55") IM 25KS
w-up 50×4 (1') (12.5H/25H)×2
kick 100×1 (1'50) cho
kick 200×1 (3'40) 50Fr 50S1
kick 400×1 (7') IM
kick 50×4 (1') E/H
kick 50×2 (1') 25HE
pull 150×4 (2'10) 最初の50IM.O あとFr
*足固定+パドル
Loosen 100×1
swim 50×5 (1') set up
swim 50×4 (A)(35") smooth Form (B)(C)+5"ずつ
swim 50×1 (2')
*3sets
swim 100×4 (A)(1'10) DPS 楽に速く (B)(C)(D)(E)+5"ずつ
swim 100×1 (3'30)
*2sets
Down 50×8 (1'15) Drill
Down 50×4 (1') Form
Total 5300
【Fr】
w-up 100×4 (1'25/1'30) Fr,Ba×2
w-up 100×2 (1'30) IM
w-up 50×4 (1'10) cho Form
w-up 50×4 (1') 25FormH or H
swim 150×6 (2'10) 100Fr50S1 EN2 Hold
≪脈28くらいで最高のタイムで泳ぐ≫
kick 100×4 (1'50) smooth
kick 50×4 (55") IM.O
pull 200×2 (3') 1t呼吸右,左 by100m 2tHYP1/3
pull 50×4 (1'10) 1~4Des
Loosen 100×1
swim 50×4 (1'15) Drill
swim 100×4 (2') Des to Max
swim 100×1 (2') easy
swim 50×4 (1'10) Des to Max
swim 100×1 (2') E
*2sets ≪積極的に≫
Down 50×6 (1'15) Drill
Down 50×4 (1') Form
Total 5500
【SP】
w-up 200×4 (3') cho
w-up 200×4 (3'30) IM
w-up 50×3×2 (50") IM switch
w-up 50×2 (1') 25HE
kick 50×10 (1') smooth
kick 75×1 (1'15)
kick 25×1 (45") H
*4sets
pull 200×4 (3'20) smooth
pull 50×4×3 (55") Des and setDes
Loosen 100×1
swim 200×4 (A)(2'50) (B)(3') (C)(3'10) IM
Loosen 100×1
swim 200×4 (A)(2'50) (B)(3') (C)(3'10) IM Des EN2~3
Down 600
Total 6700