練習メニュー3つ公開+プライベートレッスンの練習メニュー2つ公開

こんにちは、森せんせーです。

今回も、LINEブログに練習メニューをコピペが出来なかったので、noteで公開させて頂きます。

<No.228>
30分スイム｜初中級｜呼吸を整える
@ Yokohama
合計距離: 850 m
---
W-up, 25 x 1, 1'00", Ch｜けのび+ブクブクパーで立つ　繰り返す
W-up, 25 x 1, 1'00", Ch
W-up, 25 x 1, 1'00", Ch｜けのび+ブクブクパーで立つ　繰り返す
W-up, 50 x 1, 1'30", Ch
W-up, 25 x 1, 1'00", Ch｜けのび+ブクブクパーで立つ　繰り返す
W-up, 25 x 1, 1'00", Ch
W-up, 25 x 1, 1'00", Ch｜けのび+ブクブクパーで立つ　繰り返す
Rest, 1'00"
Swim, 25 x 7, 0'50", Fr｜hyp4
Swim, 25 x 1, 0'45", S2｜Form
Swim, 25 x 5, 0'50", Fr｜hyp4
Swim, 25 x 1, 0'45", S2 Form
Swim, 25 x 3, 0'50", Fr｜hyp4
Swim, 25 x 1, 0'45", S2 Form
E-S, 50 x 1, 1'00"
Swim, 25 x 2, 1'15", S1｜E/H｜by1t
Down, 100 x 1, 3'00"
---

<No.229>
量と質の練習を使い分ける
@ Shibuya
合計距離: 900 m
---
W-up, 100 x 1, 2'30", ch
Pull, 50 x 4, 1'15", Fr｜Form
Swim, 25 x 2, 0'50", S1｜E/set Des1〜4t by1t
Pull, 50 x 3, 1'15", Fr｜Form
Swim, 25 x 2, 0'50", S1｜E/set Des1〜4t by1t
Pull, 50 x 2, 1'15", Fr｜Form
Swim, 25 x 2, 0'50", S1｜E/set Des1〜4t by1t
Pull, 50 x 1, 1'15", Fr｜Form
Swim, 25 x 2, 0'50", S1｜E/set Des1〜4t by1t
Down, 100 x 1, 2'30"
---

<No.230>
フィンを使った呼吸姿勢
@ Shibuya
合計距離: 900 m
---
W-up, 100 x 1, 2'30", ch
Dril, 25 x 2, 0'50", Fr｜呼吸姿勢練習+Reg
Swim, 50 x 3, 1'10", Fr｜Form(呼吸フォーム)｜w:f
Dril, 25 x 2, 0'50", Fr｜呼吸姿勢練習+Reg
Swim, 50 x 3, 1'10", Fr｜Form(呼吸フォーム)｜w:f
E-S, 50 x 1
Swim, 100 x 2, 2'30", IM(但しS1を50m、S4はなし)
Swim, 25 x 2, 1'30", S1｜E/Allout by1t
Down, 100 x 1, 2'30"
---

<No.231>
上級｜苦手種目の練習(平泳ぎ)
@ 横浜国際プール
合計距離: 3000 m
---
W-up, 100 x 2, 2'30", IMR
W-up, 200 x 1, 4'30", IMR
HR-up, 50 x 6, 0'50", IMO by1t｜Brなし｜w:f
E-S, 50 x 1, 4'00"
Dril, 25 x 12, 1'00", 各種オーダーメイド
Swim, 25 x 4, 0'40", Br(S4)｜Even&set Des
Swim, 50 x 4, 1'10", Fly(S3)｜Even&set Des
Swim, 75 x 4, 1'40", Ba(S2)｜Even&set Des
E-S, 50 x 1, 4'00"
Dril, 50 x 1, 2'00", 呼吸ドリル
Dril, 50 x 1, 2'00", 呼吸ドリル
Swim, 25 x 4, 0'40", Br(S4)｜Even&set Des
Swim, 50 x 4, 1'10", Fly(S3)｜Even&set Des
Swim, 75 x 4, 1'40", Ba(S2)｜Even&set Des
E-S, 100 x 1, 4'00"
Swim, 100 x 4, 2'20", Br｜Des1〜4t to Hard
Down, 100 x 1, 4'00"
---

<No.233>
上級｜苦手種目の練習(背泳ぎ)@ 横浜国際プール
合計距離: 2350 m
---
W-up, 100 x 2, 2'30", Ch
Rest, 6'00"
HR-up, 50 x 4, 1'00", 25mFly+25mBa｜K/S by12.5m
Kick, 50 x 4, 1'15", 板キック Fr ブクブクパー(鼻で吐く)｜w:f
technic, 25 x 2, 0'50", 壁際で背浮きでブクブクパー
Rest, 6'00"
Dril, 25 x 8, 0'50", 背浮きブクブクパー｜w:f
Dril, 25 x 8, 0'50", Ba ankle buoy &double arm
Swim, 25 x 8, 0'45", Ba｜Form
E-S, 50 x 1, 3'00"
Dril, 25 x 8, 0'40", Fr flutter kick/Reg kick by1t｜w:f
Dril, 25 x 8, 0'40", Ba｜浮き姿勢でBr Kick
Kick, 50 x 2, 1'45", Br｜smooth
Swim, 25 x 4, 1'30", Br｜smooth
E-S, 50 x 1, 3'00"
Swim, 200 x 1, 6'00", Br｜Hard
Down, 200 x 1, 10'00"
---

※随時、変更あり