コパン須磨マスターズチームのブログ

コパン須磨マスターズチームのブログ

ホームピグアメブロ

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01Mar
- ３月１日(日)(17:0０-１8:0０)参加者９名
  w-up 300m=SKP by 100m 200m=SKPS by 50m Cho A; 300*1 B; 200*1 Drill 1st set=K/片手 by 12.5m/S by 25m 2nd set=Power 3 or 6 1st set=imo 2nd 25m=Cho [25*3(45")]*4set 25*4(40") K(B) 2nd set=#1;E/H by 25m #2;H/E by 25m #3;Hard Cho 100*1(3') 50*3(1'30") P(pu) 25m=Hard 75m=Fr 25m=Cho [75*1(2') 25*1(45")]*3set S Loosen 50*1 S #1=Smooth #2=Middle #3=Hard #1,2=Fr #3=imo A; 100*2(2'15") 50*4(1'10") 25*4(50") B; 75*2(2'15") 50*3(1'10") Rest(1'10") 25*4(50") Down 100 Total 1700-1900
27Feb
- ２月27日(木)(２０:４０-２１:４０)参加者７名
  w-up #1=S/K/P/S by Swimmer's Choice #2=Max15m+Easy10m Cho 300-500*1(11') 25*4(1'15") P(pu) #1=Smooth #2=Tempo Up Hard #1=Fr #2=Cho A; 50*6(55") Rest(30") 25*4(1') B; 50*6(1'15") Rest(30") 25*2(1') S Loosen 50*1 S #1=Drill & Form #2=Hard Cho 50*6(1'30") Rest(30") [25*4(1') Rest(1')]*3set Down 100 Total 1500-1750
23Feb
- ２月23日(日)(17:0０-１8:0０)参加者７名
  w-up #1=S/K/P/S by Swimmer's Choice #2=Max15m/Easy10m Cho 300-500*1(11') 25*4(1') P(pu) #1=Sculling/Form #2=Odd;Smooth Even;Fast #1=Cho #2=Fr 50*3(1'30") A; [100*1(2'10") 100*1(1'50")]*3set B; [100*1(2'30") 100*1(2'10")]*2set 100*1(2'30") S Loosen 50*1 S #1=Drill & Form Pyramid=Des Cho 50*6(1'30") Rest(30") A; #1,5=50*1(1'10") #2,4=75*1(1'40") #3=100*1(2') B; #1=50*1(1'30") #2,4=75*1(2') #3=100*1(2'30") Down 100 Total 1900-2150
21Feb
- ２月20日(木)(２０:４０-２１:４０)参加者７名
  w-up #1=S/K/P/S by Swimmer's Choice #2=Swimmer's Choice #3=Max15m+Easy10m Cho 300-500*1(11') 50*6(1'30") 25*4(1'15") S Loosen 50*1 S Hard Cho 50*4(2')*2set Rest(30") 50*2(1'30") Down 200 Total 1550-1750
16Feb
- ２月16日(日)(17:0０-１8:0０)参加者６名
  w-up #1=S/K/P/S by Swimmer's Choice #2=Max15m/Easy10m Cho 300-500*1(11') 25*4(1') K(B) #1=Des #2=Hard #1=Cho #2=Fr A; [50*3(1'30")]*2set Rest(30") 50*2(1'30") B; [50*3(1'45")]*2set Rest(30") 50*1(1'30") S Loosen 50*1 S #1=Drill & Form #2=Des #3=Hard Cho 50*6(1'30") A; [50*3(1'20")]*2set Res(30") 25*4(1') B; [50*3(1'40")]*2set Res(30") 25*2(1') Down 100 Total 1550-1850
13Feb
- ２月13日(木)(２０:４０-２１:４０)参加者６名
  w-up #1=S/K/P/S by Swimmer's Choice #2=Max15m+Easy10m Cho 300-500*1(11') 25*4(1'15") K #1=Dive #2=K(B) #3-K(N) #4=K(B or N) #1,4=Cho #2,3=imo 25*2(1') Rest(30") A; 50*4(1'30") 50*4(1'15") Rest(30") 50*1 B; 50*4(1'45") 50*4(1'30") S Loosen 50*1 S #1=Drill & Form #2=A; Fast/F/Easy/F/F/E/Hard/H B; Fast/F/Easy/F/F/E/Hard Cho 50*4(1'30") Rest(30") A; 50*8(1'30") B; 50*7(1'40") Down 100 Total 1500-1850
- ２月９日(日)(17:0０-１8:0０)
  w-up #1=S/K/P/S by Swimmer's Choice #2=Max15m/Easy10m Cho 300-500*1(11') 25*4(1') P(pu) #1=Sculling/Form #1=Cho #2=1-4t;imo/Cho A; 5-8t;imo B; 5t;Fly/Ba 6t;Br/Fr A; 50*4(1'30") 50*8(1'15") B; 50*4(1'30") 50*6(1'40") S Loosen 50*1 S #1=Drill & Form #2=1-3t;Des 4t;Keep #1=Cho #2=IM A; 50*6(1'30") 100*4(2'30") B; 50*6(1'30") 100*3(3') Down 100 Total 1650-2050
06Feb
- ２月６日(木)(２０:４０-２１:４０)
  w-up #1=S/K/P/S by Swimmer's Choice #2=Max15m+Easy10m Cho 300-500*1(11') 25*4(1'15") P(pu) Des Fr A; 200*1(4'20") 200*1(4') 200*1(3'40") B; 100*2(2'45") 100*1(2'30") 100*2(2'15") S Loosen 50*1 S #1=Drill & Form #2=A & B; 1st;Dive 2nd;10m Under Water Kick + Hard Cho 50*6(1'30") A; [25*1(45") 25*1(1')]*7set B; [25*1(1'15") 25*1(1'30")]*6set Down 100 Total 1650-2000
02Feb
- ２月２日(日)(17:0０-１8:0０)参加者９名
  w-up #1=S/K/P/S by Swimmer's Choice #2=Max15m/Easy10m Cho 300-500*1(11') 25*4(1') K(B) #1=Dive #2=Des #3=1t;Fast 2t;Hard #1,3=Cho #2=Fr A; 25*2(1') 50*3(1'30") Rest(30") 100*2(3') B; 25*2(1') 50*3(1'40") Rest(30") 75*2(2'45") S Loosen 50*1 S #1=Drill & Form #2=1st set;Des 2nd set;1E2Fast 3rd set;1E2Hard Cho A; 50*4(1'30") [50*3(1'20")]*3set B; 50*4(1'30") {50*3(1'20") [50*2(1'40")]*2set} Down 100 Total 1450-1800
30Jan
- １月30日(木)(２０:４０-２１:４０)参加者７名
  w-up #1=S/K/P/S by Swimmer's Choice #2=Max15m/Easy10m Cho 300-500*1(10') 25*4(1') K(B) #1=Smooth #2-4=Des #1=Cho #2-4=Fr 100*2(3') A; 50*2(1'30") 50*2(1'20") 50*2(1'10") B; Rest(30") 50*2(1'40") 50*2(1'30") 50*1(1'20") S Loosen 50*1 S #1=Drill & Form #2=Shift Hard #1,4;0-25m=H,25-75=Smooth #2,5;25-50=H,0-25 & 50-75=Smooth #3,6;50-75m=H,0-50=Smooth #3=Max Cho 50*4(1'30") Rest(30") A; 75*6(2') Rest(30") 25*2(1') B; 75*5(2'30") Rest(1') 25*1(1') Down 100 Total 1600-1950
26Jan
- １月26日(日)(17:0０-１8:0０)参加者5名
  w-up #1=S/K/P/S by Swimmer's Choice #2=Max15m/Easy10m Cho 300-500*1(10') 25*4(1') P(pu) #1=Sulling/From #2=#odd;Fr #even;Except Fr #1=Cho #2=Fr A; 50*3(1'30") 50*8(1'15") B; 50*3(1'30") 50*6(1'40") S Loosen 50*1 S #1=Drill & Form #2=Set Des #1=Cho #2set=#odd;Fr #even;IM A; 50*4(1'30") [100*1(2') 100*1(3')]*2set B; 50*4(1'30") [100*1(2'30") 100*1(3'30") 50*1(1(10") 100*1(3'30")]*1set Kick Tabata Protocal;Kick7"/Rest13" 壁Kick 8本 Down 200 Total 1650-2000
- １月23日(木)(２０:４０-２１:４０)
  w-up #1=S/K/P/S by Swimmer's Choice #2=Max15m/Easy10m Cho 300-500*1(10') 25*4(1') P(pu) #1=Sulling/From #2=#odd;Fortm #even;Circle In #3=Hard/Easy #1,3=Cho #2=Fr A; 50*4(1'30") [100*1(2') 100*1(1'45")]*2set Rest(30") 50*2(1'30") B; 50*4(1'30") [75*1(2') 75*1(1'45")]*2set Rest(30") 50*2(1'30") S Loosen 50*1 S #1=Drill & Form #2=3H/1E/2H/1E/1H Cho 50*4(1'30") Rest(30") 50*8(1'45") Down 100 Total 1750-2050
16Jan
- １月16日(木)(２０:４０-２１:４０)参加者７名
  w-up #1=S/K/P/S by Swimmer's Choice #2=Max15m/Easy10m Cho 300-500*1(10') 25*4(1') K(B) #1=Dive #2=Des #3=odd;15m Hard even;25m Hard #1,3=Cho #2=1st set;Fr 2nd set;Cho A; 25*2(1') [50*3(1'20")]*2set Rest(30") 25*4(1') B; 25*2(1') [50*3(1'40")]*2set Rest(30") 25*2(1') S Loosen 50*1 S #1=Drill & Form #2,3=1st;Smooth 2nd;Fast #4=1st set;Hard 2nd set;Easy #1,4=Cho #2=Fr #3=IM #1=50*6(1'30") #2=100*2(2' or 2'30") Rest(30") #3= A;100*2(2'30") B;100*1(3') 50*1(1') #4=[25*4(1')]*2set Total 1700-2000
12Jan
- １月12日(日)(17:0０-１8:0０)参加者８名
  w-up #1=Free Plan #2=Smooth #1=Cho #2=1;Br/Fr 2;Flt/Fr 3;Ba/Fr 4;Cho 200*1(1Free Plan) 50*4(1'30") K(B) #1=One ArmPush Catch #2=Dog Stroke #3=Both Inder Water Stroke #4=Build Up Sprint/12.5m Sprint Cho [25*2]*4set 2times S Loosen 100*1 S Sprint Max; 泳ぎを崩さずに Cho 25*4 Down Cho 100*1 Total 900 メニューに関して、詳しくは松原コーチにご質問ください。
09Jan
- １月９日(木)(２０:４０-２１:４０)参加者８名
  w-up #1=S/K/P/S by Swimmer's Choice #2=Max15m/Easy10m Cho 300-500*1(10') 25*4(1') K(B) #1=Sculling/From #2-4=Circle In #5=Tempo Up #1=Cho #2-5=Fr A; 50*3(1'30") Rest(30") 50*2(1'10") 50*2(1') 50*2(50") 25*4(1') B; 50*3(1'30") Rest(30") 50*2(1'30") 50*2(1'20") 50*2(1'10") 25*2(1') S Loosen 50*1 S #1=Drill & Form #2=Des. #3=Max #1,3=Cho #2=A 1st set;Fly 2nd set;Cho B 1st set;Fly/Cho 2nd set;Cho 50*4(1'30") [50*3(1'20" or 1'40")]*2set Rest(30") 25*4 or 2(1') Down Cho 100*1 Total 1600-1900
05Jan
- １月５日(日)(17:00-18:00)参加者８名
  w-up #1=S/K/P/S by Swimmer's Choice #2=Max15m/Easy10m Cho 400 or 500*1(10') 25*4(1') K(B) #1=Sculling/From #2=Set内Des #1=Cho #2=Fr A; 50*4(1'30") Rest(30") [50*4(1'15")]*2set B; 50*4(1'30") Rest(30") [50*3(1'40")]*2set S Loosen 50*1 S #1=Drill & Form #2=1st set;Smooth 2nd set;Fast #1=Cho #2=imo or imo/Cho 50*4(1'30") Rest(30") [50*4(1'30") Rest(30") ]*2set Down Cho 100*1 Total 1750-1950
29Dec
- 12月29日(日)(17:00-18:00)参加者４名
  w-up S/K/P/S by 2times Cho 50*8(1'15") K/S #1-5=Smooth #10,12,14=Easy #11,13,15=Hard #1-5,10-15=Cho #6-9=imo 50*15(1'15") P(pu) #1-5=Smooth #10,12,14=Easy #11,13,15=Hard #1-5,10-15=Cho #6-9=imo 50*15(1'15") S Max Cho 20*1 Down Cho 100*1 Total 2020
26Dec
- 12月26日(木)(20:40-21:40)参加者７名
  S Circle はSwimmer's Interval Cho A;50*X for 60' B;25*X for 60' Down Cho 50 Total Over 2000
22Dec
- 12月22日(日)(17:00-18:00)参加者７名
  w-up #1=S/K/P/S by 100m + 100m #2=Max15m/Easy10m Cho 300〜500*1(10') 25*4(1') K(B) 50m=Sculling/Form by 25m 100m=#1;Negative #2;Hard 50m=Cho 100m=Fr A; 50*4(1'30") 100*4(2') Rest(30") 100*1(3') B; 50*5(1'45") 100*3(2'30") Rest(1') 100*1(3') S Loosen 50*1 S Drill & Form Cho 50*6(1'30") S Dive Star & Dash Cho 25 or 50*2(1'30") Total 1350-1650+α
19Dec
- 12月19日(木)(20:40-21:40)参加者８名
  w-up 400m=S/K/P/S by 100m 25m=Max15m/Easy10m Cho 400*1(10') 25*4(1') K(B) 200m=Hypo2/3/4/5 by 50m 50m=Des to Hard Fr A; 200*2(4') Rest(30") 50*6(1') B; 150*2(4') Rest(30") 50*5(1'10") C; 125*2(4') Rest(30") 50*4(1'30") S Loosen 50*1 S 1st 50=Drill & Form 2nd 50m=#1-4;Smooth #5-Last;Fast 1st 50m=Cho 2nd 50m=A;imo 2times B;imo+Cho*2 A; 50*6(1'30") Rest(30") 50*8(1'15") B; 50*6(1'30") Rest(30") 50*6(1'30) Down Cho 100*1 Total 1800-2150

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