ウサ練
http://www.umioh.com/usaren/
ja2006-03-14T17:24:31+09:002006/03/13 (MON)
http://www.umioh.com/usaren/archives/2006/03/20060313_mon_1.html
Up 200m x 1
Kick 50m x 3 x 4 1'00 IM 2E1H (Ave '50 '42)
Drill 50m x 2 Rest'15 Sculling
Pull 50m x 8 '50 Fl Ba Fr (Ave '37 '40 '37)
2 4 2
Loose 50m x 1
Pull 100m x 2 1'30 Fr (Ave 1'15)
Pull 200m x 1 Fr (2'30)
Loose 50m x 1
Swim 100m x 4 1'45 Ba E H (Ave 1'25 1'15)
Swim 100m x 4 1'45 IM (Ave 1'29)
Loose 100m x 1
Swim 50m x 2 3'00 Fr (Ave '29)
Down 200m x 1
Total 2900m
]]>練習メニューウサギ2006-03-14T17:24:31+09:002006/03/09 (THU)
http://www.umioh.com/usaren/archives/2006/03/20060309_thu.html
Up 200m x 1
Drill 200m x 1 IM
Kick 100m x 4 2'15 Ba&IM (Ave 1'45)
Swim 50m x 10 1'10 BuilgUp (Ave '43)
Swim 50m x 2 2'00 Power
Loose 100m x 1
Swim 50m x 6 1'00 Ba (Ave '37)
Swim 50m x 6 1'00 Ba HR25 (Ave '43)
Down 400m x 1
Total 2500m
]]>練習メニューウサギ2006-03-09T00:00:00+09:002006/03/08 (WED)
http://www.umioh.com/usaren/archives/2006/03/20060308_wed_1.html
Up 200m x 1
Swim 100m x 4 1'30 Fr (Ave 1'20)
Swim 200m x 2 3'00 Fr (Ave 2'43)
Swim 100m x 2 1'20 Fr (Ave 1'15)
Loose 100m x 1
Kick 100m x 2 1'40 IM (Ave 1'35)
Kick 200m x 2 3'30 IM (Ave 3'15)
Loose 50m x 1
Pull 100m x 4 2'00 Fr (Des 1'20->1'11)
Pull 100m x 3 2'00 Fr (Ave 1'14)
Pull 100m x 3 2'00 Fr H-E-E (Ave 1'08 1'25)
Swim 50m x 2 3'00 Fr (Ave '29)
Down 200m x 1
Total 3250m
]]>練習メニューウサギ2006-03-08T00:00:00+09:002006/03/06 (MON)
http://www.umioh.com/usaren/archives/2006/03/20060306_mon_1.html
Up 200m x 1
Kick 400m x 1 IM
Pull 200m x 2 3'20 Fr (Ave 2'37)
Loose 100m x 1
Swim 100m x 4 1'30 Fr (Ave 1'18)
Swim 200m x 2 3'10 Fr (Ave 2'40)
Swim 400m x 1 IM (5'40)
Swim 100m x 4 1'30 Fr (Ave 1'21)
Swim 50m x 2 3'00 Fr (Ave '29)
Down 200m x 1
Total 3100m
]]>練習メニューウサギ2006-03-06T00:00:00+09:002006/03/01 (WED)
http://www.umioh.com/usaren/archives/2006/03/20060301_wed.html
Up 200m x 1
Kick 50m x 4 x 2 1'10 IM (Ave '46)
Swim 100m x 2 1'30 Ba (Ave 1'21)
Loose 50m x 1
Pull 100m x 4 1'45 Fr H&E (Ave 1'15)
Pull 100m x 4 1'30 Fr (Ave 1'14)
Loose 100m x 1
Swim 50m x 4 x 3 1'10 Fr 3E1H (Ave '43 '28)
Down 200m x 1
Total 2550m
]]>練習メニューウサギ2006-03-01T00:00:00+09:002006/02/27 (MON)
http://www.umioh.com/usaren/archives/2006/02/20060227_mon.html
Up 300m x 1
Kick 400m x 2 7'30 IM (Ave 7'00)
Pull 800m x 1 Fr (10'15)
Loose 100m x 1
Swim 200m x 2 3'00 IM (Ave 2'49)
Swim 800m x 1 Fr (10'40)
Loose 100m x 1
Swim 50m x 1 Fr ( '28)
Down 200m x 1
Total 3550m
]]>練習メニューウサギ2006-02-27T00:00:00+09:002006/02/22 (WED)
http://www.umioh.com/usaren/archives/2006/02/20060222_wed.html
Total 3200m
]]>練習メニューウサギ2006-02-22T00:00:00+09:002006/02/20 (MON)
http://www.umioh.com/usaren/archives/2006/02/20060220_mon.html
Up 300m x 1
Kick 200m x 3 3'50 IM (Ave 3'15)
Pull 400m x 1 Fr (4'58)
Loose 100m x 1
Swim 100m x 4 1'45 IM Rev (Ave 1'24)
Swim 50m x 4 '55 Fl (Ave '40)
Swim 200m x 2 3'00 Fr (Ave 2'40)
Swim 50m x 4 x 2 '50 Fr 3E1H (Ave '45 '28)
Down 300m x 1
Total 3100m
]]>練習メニューウサギ2006-02-20T00:00:00+09:002006/02/15 (WED)
http://www.umioh.com/usaren/archives/2006/02/20060215_wed_1.html
Up 300m x 1
Swim 200m x 4 3'20 Ba IM (Ave 2'43 2'50)
Swim 200m x 2 3'00 Fr (Ave 2'32)
Loose 100m x 1
Swim 100m x 4 1'45 Fr BuildUp (Ave 1'16)
Swim 100m x 4 1'40 Fr Ba (Ave 1'30)
Loose 50m x 1
Swim 100m x 2 1'50 Ba Fr (Ave 1'10 1'07)
Down 300m x 1
Total 2950m
]]>練習メニューウサギ2006-02-15T00:00:00+09:002006/02/13 (MON)
http://www.umioh.com/usaren/archives/2006/02/20060213_mon.html
Up 200m x 1
Pull 100m x 6 1'45 IM (Ave 1'33)
Pull 100m x 8 1'30 Ba Fr (Ave 1'24 1'17)
Loose 100m x 1
Kick 200m x 2 3'50 IM (Ave 3'25)
Swim 100m x 4 1'30 IM (Ave 1'26)
Swim 200m x 2 3'15 IM (Ave 2'57)
Swim 400m x 1 IM (5'31)
Down 200m x 1
Total 3500m
]]>練習メニューウサギ2006-02-13T00:00:00+09:002006/02/08 (WED)
http://www.umioh.com/usaren/archives/2006/02/20060208_wed_1.html
Up 300m x 1
Kick 50m x 8 1'00 IM (Ave '47)
Pull 50m x 8 '50 Ba Fr (Ave '45 '42)
Swim 50m x 8 '45 Ba Fr (Ave '41 '40)
Loose 100m x 1
Swim 50m x 7 x 3 1'10 Fr 6H1E (Ave '35)
Ba 6H1E (Ave '38)
Fr 6H1E (Ave '35)
Swim 100m x 4 1'40 IM (Ave 1'18)
Down 200m x 1
Total 3250m
]]>練習メニューウサギ2006-02-08T00:00:00+09:002006/02/06 (MON)
http://www.umioh.com/usaren/archives/2006/02/20060206_mon.html
Up 200m x 1
Drill 100m x 6 1'45 IM (Ave 1'40)
Kick 400m x 2 7'40 IM (Ave 6'35)
Pull 200m x 3 3'00 Fr (Ave 2'32)
Loose 100m x 1
Swim 100m x 4 1'30 IM (Ave 1'25)
Swim 200m x 2 3'10 IM (2'44 2'38)
Down 200m x 1
Total 3300m
]]>練習メニューウサギ2006-02-06T00:00:00+09:002006/02/01 (WED)
http://www.umioh.com/usaren/archives/2006/02/20060201_wed_1.html
Up 200m x 1
Kick 50m x 10 1'00 IM (Ave '47)
Kick 100m x 2 2'00 IM Glide
Swim 100m x 4 1'40 Fr Ba (Ave 1'17 1'20)
Loose 50m x 1
Pull 200m x 1 Fr (2'20)
Pull 100m x 4 1'40 Fr (Ave 1'14)
Loose 50m x 1
Swim 50m x 4 x 2 Rest'10 Fr (Ave '34)
Ba (Ave '38)
Loose 100m x 1
Swim 100m x 4 2'00 IM 75mH+25mE (Ave '58+'30)
Down 200m x 1
Total 3100m
]]>練習メニューウサギ2006-02-01T00:00:00+09:002006/01/25 (WED)
http://www.umioh.com/usaren/archives/2006/01/20060125_wed_1.html
Up 200m x 1
Swim 50m x 10 1'00 Fr HR 26 (Ave '38)
Swim 100m x 4 1'40 Fr (Ave 1'15)
Swim 100m x 6 1'45 Ba (Ave 1'20)
Loose 100m x 1
Swim 50m x 4 x 2 1'10 Fr Ba E&H
Swim 50m x 4 2'00 Ba Fr (Ave '34 '29)
Down 200m x 1
Total 2600m
]]>練習メニューウサギ2006-01-25T00:00:00+09:002006/01/23 (MON)
http://www.umioh.com/usaren/archives/2006/01/20060123_mon.html
Up 200m x 1 IM Rev
Kick 50m x 8 1'15 Fr Glide (Ave '55)
Pull 100m x 6 1'40 IM (Ave 1'27)
Swim 25m x 4 x 4 '45 IM H&E
Loose 100m x 1
Swim 50m x 8 '45 Fr HR 26 (Ave '42)
Swim 100m x 2 4'00 IM (1'13 1'10)
Down 300m x 1
Total 2500m
]]>練習メニューウサギ2006-01-23T00:00:00+09:00