12/4 (Thu) スイム練
W-up: 100m * 4 (2’30)
Kick:50 * 4 * 2
gride: (1'20, 1'30, 1'40)
back: (1'30, 1'40, 1'50)
Pull:50*4*2
SAS: (1'40)
fist-swim: (1'10, 1'20, 1'30)
main:
S-drill: 50m * 4 * 5
1set:straight arm
2set:shoulder touch
3set:catch up
4set:D-free
5set:two-beat
S: 50m * 4 * 5 (1'10)
A: 50m * 4 * 5 (1'15)
B: 50m * 4 * 5 (1'20)
C: 50m * 3 * 5 (1'30)
D: 50m * 3 * 5 (1'40)
sub: interval 100m * 6
S: 100m * 6 (1'40)
A: 100m * 6 (1'50)
B: 100m * 6 (2'00)
C: 100m * 6 (2'10)
D: 100m * 6 (2'20)
Down:200m 4min