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毎日更新！森せんせーの水泳ブログ｜森哲也


No.904
@ ASICS Sports Complex TOKYO BAY

合計距離: 1850 m

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W-up, 200 x 1, 4'30", Ch(オススメ50Fr+50Ba+100IM)
HR-up, 50 x 4, 1'30", Ch｜Floating start+12.5 or 25H+残りE
Loosen, 50 x 1, 3'00"
Pull, 50 x 4, 1'45", 仰向けs-c20回+うつ伏せs-c20回+残り(Fr/Ba by1t)
Pull, 200 x 2, 4'30", 50Ba+50Br+100Fr｜w:Pd
Pull, 50 x 4, 1'00", Ch
Loosen, 50 x 1, 3'00"
Mix, 50 x 3, 3'00", K-Relay(Team even)｜25K+25S
Loosen, 100 x 1, 3'00"
Dive, 50 x 4, 2'00", Ch｜片手sprint×2/E/Hard
Down, 100 x 1, 5'00"
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No.905
@ ASICS Sports Complex TOKYO BAY
合計距離: 1800 m
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W-up, 200 x 1, 4'30", Ch(オススメ50Fr+50Ba+100IM)
HR-up, 50 x 4, 1'30", Ch｜Floating start+12.5 or 25H+残りE
Loosen, 50 x 1, 3'00"
Tech, 50 x 4, 1'45", 仰向けs-c20回+うつ伏せs-c30回+Dogstroke10かき+残り(Fr/Ba by1t)
Pull, 200 x 2, 4'30", 50Ba+50Br+100Fr｜w:Pd
Pull, 100 x 4, 2'30", Ch｜B-up to  Hard
Loosen, 50 x 1, 3'00"
Dive, 25 x 8, 1'30", Ch｜撮影スプリント
Down, 100 x 1, 5'00"
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No.906
@ ASICS Sports Complex TOKYO BAY
合計距離: 1900 m
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W-up, 200 x 1, 4'30", Ch(オススメ50Fr+50Ba+100IM)
HR-up, 50 x 4, 1'20", Ch｜Floating start+12.5 or 25H+残りE
Loosen, 50 x 1, 3'00"
Tech, 50 x 4, 1'45", 仰向けs-c20回+うつ伏せs-c30回+Dogstroke10かき+残り(Fr/Ba by1t)
Pull, 150 x 2, 3'30", 50Ba+100Fr
Loosen, 50 x 1, 3'00"
Tech, 50 x 4, 1'30", Ch｜12.5 or 25Hストレートアーム+残りReg
Dive, 150 x 4, 5'00", 50+100(200の3/4の練習)
Down, 100 x 1, 5'00"
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No.907
@ ASICS Sports Complex TOKYO BAY
合計距離: 2350 m
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W-up, 100 x 2, 2'30", Ch
HR-up, 50 x 4, 1'30", Ch｜Floating start+12.5 or 25H+残りE
Loosen, 50 x 1, 3'00"
Tech, 50 x 6, 1'45", Wall-Pull 6stroke+片手u-w R6+L6+残りReg
Loosen, 50 x 1, 3'00"
Pull, 200 x 4, 3'00", 50Fr+50Ba+100Fr｜Des1〜4t
Loosen, 50 x 1, 3'00"
Swim, 50 x 4, 2'00", 板ありバーティカルキック10"+25m Kick Hard+バーティカルスカーリングで回復
Dive, 50 x 4, 2'00", Kick｜Dive to 25m→5m→25m→残りEazyFlag to Flag
Dive, 50 x 4, 2'00", Swim｜Narrow→Dive to 25m→5m→25m→残りEazyFlag to Flag
Down, 100 x 1, 3'00"
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No.908
@ ASICS Sports Complex TOKYO BAY
合計距離: 2050 m
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W-up, 100 x 2, 2'30", Ch
HR-up, 50 x 4, 1'30", Ch｜Floating start+12.5 or 25H+残りE
Loosen, 50 x 1, 3'00"
Tech, 50 x 4, 1'45", 片手R+Lのu-w｜w:f
Tech, 50 x 4, 1'30", s-k R+L+Reg｜w:f
Loosen, 50 x 1, 3'00"
Pull, 200 x 2, 4'00", 100IM+100Fr｜HRチェック
Swim, 200 x 2, 4'00", 100Fr+100IM｜HRチェック
Loosen, 50 x 1, 3'00"
Swim, 50 x 4, 2'00", All Hard
Down, 100 x 1, 5'00"
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No.909
@ ASICS Sports Complex TOKYO BAY
合計距離: 2100 m
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W-up, 200 x 1, 4'30", Ch
W-up, 100 x 2, 2'30", Fr-Ba-Br-Fr by25m｜w:f
HR-up, 50 x 4, 1'15", Ch｜オススメは片手Fly R3→L3→両手4かきをHard +残りEazy｜w:f
Tech, 50 x 4, 1'15", 片手R+Lのs-k｜w:f
Loosen, 50 x 1, 3'00"
Power, 100 x 1, 2'10", Ba+Br｜Form｜w:f&pd
Power, 100 x 2, 2'00", Fr｜B-up to Hard｜w:f&pd
Power, 100 x 1, 2'10", Ba+Br｜Form｜w:f
Power, 100 x 2, 2'00", Fr｜B-up to Hard｜w:f
Power, 100 x 1, 2'10", Ba+Br｜Form｜w:f
Power, 100 x 2, 2'00", Fr｜B-up to Hard｜w:f
Loosen, 50 x 1, 3'00"
Dive, 50 x 4, 2'00", Fr｜Des1〜4t to Hard｜ラスト5mノーブレ
Down, 100 x 1, 5'00"
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No.910
@ ASICS Sports Complex TOKYO BAY
合計距離: 1700 m
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W-up, 200 x 1, 4'30", Ch
HR-up, 50 x 4, 1'15", 25m IMO by1t+25m Ch｜Fly→WK/Ba→VK/Br→WK/Fr→VK｜腰が曲がらないように注意しましょう。結構「へっぴり腰」の方が多く見られます。
HR-up, 50 x 2, 1'15", Ch｜Fly→WK/Ba→VK/Br→WK/Fr→VK｜25m Hard+25w Eazy
Loosen, 50 x 1, 3'00"
Power, 50 x 4, 2'10", Fr｜From Dive→25m Head up (手のひらビート板) →エアーターン→25m Reg Hard
Kick, 200 x 1, 2'30", 25mFr-25mBa｜浮上がりはドルフィン4回以上｜foot recovery｜w:f
Kick, 100 x 1, 2'30", 25mFr-25mBa｜浮上がりはドルフィン5回以上｜foot recovery｜w:f
Loosen, 50 x 1, 3'00"
Tech, 50 x 4, 1'20", Fr/Fly by1t｜25m片手u-w(R or L)+25mReg｜w:pd｜入水orエントリーの際にパドルがブレないように
Dive, 50 x 1, 3'00", Dive practice to Form
Dive, 50 x 5, 3'00", IMO by1t(ただしS1のみ2本)｜Hard
Down, 100 x 1, 5'00"
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