練習メニュー4つ公開

中上級
@ ASICS Sports Complex TOKYO BAY
合計距離: 1500 m
---
W-up, 100 x 1, 2'30", Ch
HR-up, 50 x 4, 1'15", Fr｜Even｜w:f
Swim, 100 x 2, 1'20", Fr｜Form｜w:f
Loosen, 50 x 1, 3'00"
Dril, 50 x 6, 1'45", Br｜5つのタイミング
Dril, 50 x 4, 1'40", Br｜cross
Loosen, 50 x 1, 3'00"
Swim, 50 x 4, 1'40", Br+Fr｜Form
Dive, 100 x 1, 3'30", IM｜Form
Down, 100 x 1, 3'00"
---

中級
@ ASICXS Sports Complex TOKYO BAY
合計距離: 1200 m
---
W-up, 50 x 2, 2'00", Ch
HR-up, 50 x 4, 1'15", Fr｜Even｜w:f
Loosen, 50 x 1, 3'00"
Dril, 50 x 6, 1'45", Br｜5つのタイミング
Dril, 50 x 2, 1'40", Br｜cross
Loosen, 50 x 1, 3'00"
Swim, 50 x 3, 1'40", Br+Fr｜Form
Loosen, 50 x 1, 3'00", ウォーミング(プールサイド)
Dive, 100 x 1, 3'30", IM｜Form
Down, 100 x 1, 3'00"
---

上級
@ ASICS Sports Complex TOKYO BAY
合計距離: 2150 m
---
W-up, 100 x 2, 2'30", Ch
HR-up, 50 x 4, 1'30", Fr｜hyp4→3→2｜Breathing
Loosen, 50 x 1, 3'00"
Dril, 50 x 4, 1'30", KRLS by25m｜w:f
Loosen, 50 x 1, 3'00"
Pull, 100 x 2, 2'00", Fr｜Even(200pace)
Pull, 200 x 1, 4'30", Fr｜Even+
Pull, 100 x 2, 2'00", Fr｜Even(200pace)
Pull, 200 x 1, 4'30", Fr｜Even++
Swim, 100 x 2, 2'00", S1｜Even(200pace)
Swim, 200 x 1, 4'30", S1｜Even+++
Loosen, 50 x 1, 3'00"
Dive, 50 x 2, 3'00", S1｜E/H by1t
Down, 100 x 1, 3'00"
---

中級
@ ASICS Sports Complex TOKYO BAY
合計距離: 1550 m
---
W-up, 100 x 1, 4'00", Ch
HR-up, 50 x 4, 1'30", Fr｜hyp4→3→2｜Breathing
Rest, 0'30"
Dril, 50 x 2, 2'00", KRLS by25m｜w:f
Loosen, 50 x 1, 3'00"
Pull, 100 x 4, 3'00", Fr｜Even
Rest, 0'30"
Pull, 100 x 3, 2'40", Fr｜Even
Rest, 0'30"
Pull, 100 x 2, 2'30", Fr｜Even
Rest, 0'30"
Dive, 25 x 4, 1'30", S1｜25H+E
Down, 100 x 1, 3'00"
---