鬼練メニュー+練習メニュー4つ公開

鬼練76th
@ 横浜国際プール短水路
合計距離: 3000 m
---
W-up, 100 x 2, 2'30", Ch
Dril, 25 x 4, 0'45", Fly｜3キック1ブレス｜w:f
Kick, 50 x 2, 1'30", Fly+Fr by1t｜Des1〜4t by2t
Kick, 50 x 2, 1'30", Ba+Fr by1t｜Des1〜4t by2t
Loosen, 50 x 1, 3'00"
Pull, 25 x 1, 0'45", Baダブルアーム(目標8かき)
Pull, 50 x 1, 1'30", Fr｜Form
Pull, 25 x 1, 0'45", Baダブルアーム(目標8かき)
Pull, 75 x 1, 2'00", Fr｜Form
Pull, 25 x 1, 0'45", Baダブルアーム(目標8かき)
Pull, 100 x 1, 2'30", Fr｜Form
Pull, 25 x 1, 0'45", Baダブルアーム(目標8かき)
Pull, 75 x 1, 2'00", Fr｜Form
Pull, 25 x 1, 0'45", Baダブルアーム(目標8かき)
Pull, 50 x 1, 1'30", Fr｜Form
Pull, 25 x 1, 0'45", Baダブルアーム(目標8かき)
Loosen, 50 x 1, 3'00"
Pull, 150 x 1, 5'00", Fr｜ペースチェック
Pull, 100 x 15, 2'20", Fr｜Even｜150m or 100m
Loosen, 50 x 1, 3'00"
Swim, 50 x 1, 2'00", 12.5H+25mE+12.5mH
Swim, 50 x 1, 2'00", Relay
Down, 100 x 1, 10'00"
---

No.900
@ ASICS Sports Complex TOKYO BAY
合計距離: 1950 m
---
W-up, 100 x 2, 2'30", Ch
HR-up, 50 x 4, 1'20", Fr or Fly｜ウォールキックFly10〜20回+6ストロークHard
Dril, 50 x 4, 1'20", Fr｜片手チキンレッグR3→L3+Reg
Loosen, 50 x 1, 3'00"
Swim, 50 x 4, 1'30", S1｜Even
Loosen, 50 x 1, 3'00"
Swim, 50 x 4, 1'40", S1｜Even
Loosen, 50 x 1, 3'00"
Swim, 50 x 4, 1'50", S1｜Even
Loosen, 50 x 1, 3'00"
Swim, 50 x 4, 2'00", S1｜Even
Loosen, 50 x 1, 3'00"
Dive, 50 x 4, 3'00", S1｜E/H by1t
Down, 100 x 1, 3'00"
---

Nn.901
@ ASICS Sports Complex TOKYO BAY
合計距離: 1900 m
---
W-up, 100 x 2, 2'30", Ch
HR-up, 50 x 4, 1'30", Ch｜15m H+25m E+10m H
Loosen, 50 x 1, 3'00"
Swim, 50 x 8, 1'30", S1｜Stroke Hard
Swim, 100 x 1, 2'30", S1｜Form
Swim, 50 x 6, 1'20", S1｜Stroke Hard
Swim, 100 x 1, 2'30", S1｜Form
Swim, 50 x 4, 1'00", S1｜Stroke Hard
Loosen, 50 x 1, 3'00"
Dive, 50 x 4, 2'00", Fr｜25m片手3stroke change Hard+残りE/25m Hard +残りH by1t
Down, 100 x 1, 3'00"
---

Nn.902
@ ASICS Sports Complex TOKYO BAY
合計距離: 1300 m
---
W-up, 100 x 1, 4'00", Ch
HR-up, 50 x 2, 2'00", Ch｜15m H+25m E+10m H
Loosen, 50 x 1, 3'00"
Swim, 50 x 4, 3'00", S1｜Stroke Hard
Swim, 100 x 1, 2'30", S1｜Form
Swim, 50 x 4, 2'40", S1｜Stroke Hard
Swim, 100 x 1, 2'30", S1｜Form
Swim, 50 x 2, 2'00", S1｜Stroke Hard
Loosen, 50 x 1, 3'00"
Dive, 50 x 4, 2'00", Fr｜25m片手3stroke change Hard+残りE/25m Hard +残りH by1t
Down, 100 x 1, 3'00"
---

No.903
@ masters 45分
合計距離: 1150 m
---
W-up, 50 x 2, 2'30", Ch｜泳ぎたい人は+50m
W-up, 25 x 6, 0'50", Fr｜K+S/P+S/S by1t｜泳ぎたい人はKPS by1t
Loosen, 50 x 1, 3'00"
Dril, 25 x 6, 0'50", s-c+Reg
Pull, 50 x 4, 1'40", Fr｜Des1〜4t｜泳ぎたい人は+50m
Swim, 50 x 4, 1'30", Fr｜Des1〜4t｜泳ぎたい人は+50m
Swim, 25 x 8, 0'50", S1｜12.5m H+E
Down, 50 x 2, 2'00", Form
---