青木センセイへ【5】

2月11日(日)9:00am【LCM】
W.up
800×1(-)SKPS
600×1(-)300Kick/200Pull/100Swim
400×1(-)Pull,100IM×4,...#1,3=Slow,#2,4=Fast!
200×1(-)Kick,50Slow/50Fast/75Slow/25Maximum!!!!!!!!!!!!!!!!!!
100×1(-)Free Practice
Swim
300×4(4:00)Fr,Moderate,...Keep your HR as low as possible
100×4(1:45)Fly,Des/1-4[1:21.8/1:18.7/1:14.6/1:12.6]HR27
300×3(3:50)Fr,Moderate,Des/1-3[3:40.1/3:37.3/3:33.7]
100×4(1:45)Bk,Des/1-4[1:27.2/1:24.5/1:21.4/1:18.0]HR27
300×2(3:40)Fr,Effort!,#2=Faster than #1[3:33.4/3:30.1]
100×4(1:45)Br,Des/1-4[1:33.2/1:31.6/1:29.7/1:28.3]
300×1(3:30)Fr,Best Effort!!![3:27.7(1:08.45/1:09.75/1:09.51)]HR27
Drill
100×4(-)#1=Scull-Kick/25,#2=Scull-Swim/25,#3=Kick-Swim/25,#4=Free Practice
Pull
50×4(0:45)Fly,Best Effort!!!!
50×3(0:50)Bk,Best Effort!!!!
50×2(0:55)Br,Best Effort!!!!
50×1(-)Fr,Best Effort!!!!
...Extra rest(+30") between each sets
Loosen/200×1(-)Free Practice
Swim
100×3(-)#1=IM,Drill,#2=IM,Slow,#3=IM,Fast!!
200×2(-)#1=Drill or Moderate,#2=IM,Best Effort!![2:39.78(34.86/42.41/46.73/35.78)]
400×1(-)IM,Maximum Effort!!![5:14.21(1:13.33/1:22.34/1:29.68/1:08.86)]HR29
W.down/300×1(-)Alt
TOTAL/8,800M