2008年神奈川県高体連水泳専門部強化合宿 | A-distance | |||||||
Date: | 12/29/2008 | PM 16:00-19:00 | 担当(植村) | |||||
SKP | m | * | t | set | cycle | set description | time | total |
w-up | 400 | * | 1 | 1 | 06:00 | choice | 06:00 | 400 |
swim | 50 | * | 16 | 1 | 01:00 | 1-8 imorder/1t 9-16 drills+stroke | 16:00 | 800 |
50 | * | 12 | 1 | 00:45 | 1-3 des /HRup | 09:00 | 600 | |
P+K | 150 | * | 1 | 4 | 02:15 | pull buildup/50m | 09:00 | 600 |
100 | * | 1 | 4 | 01:30 | pull 50mFAST 50mEZ | 06:00 | 400 | |
75 | * | 1 | 4 | 01:20 | kick buildup/25m | 05:20 | 300 | |
25 | * | 1 | 4 | 01:00 | 20mFAST | 04:00 | 100 | |
loosen | 100 | * | 1 | 1 | 05:00 | loosen | 05:00 | 100 |
swim | 100 | * | 10 | 4 | 01:30 | DATA 8FAST2EZ | 1:00:00 | 4000 |
loosen | 100 | * | 1 | 1 | 05:00 | loosen | 05:00 | 100 |
pull | 400 | * | 1 | 1 | 06:00 | DPS | 06:00 | 400 |
kick | 400 | * | 1 | 1 | 08:00 | 400m im boardkick | 08:00 | 400 |
swim | 25 | * | 16 | 1 | 00:30 | odd EZ even FAST /choice | 08:00 | 400 |
壁K | * | 1 | 1 | 03:00 | EZ-HARD/30sec | 03:00 | 0 | |
c-down | 400 | * | 1 | 1 | 10:00 | cool down choice | 10:00 | 400 |
total | 2:40:20 | 9000 |