8/1 西京極(50m)
up 200 choice
P 200×4 (4'00)
K-S 100×4 (2'30) by25m
S 100×6×2set
1set (1'50) middle
2set (2'00) hard 1'16even
P 50×4 hypo5 forming
S 100×4 (2'00) forming
Down 200
Total 3,400m
8/2 西京極(50m)
up 200 choice
K-S 50×8 (1'10) by25m
P 200×4 (4'00) hypo3or5
Scull-S 50×8 (2'00)
S 1,600×1 (27'30)
100 loosen
S 100×8 (2'00) 1'15even
Down 200
Total 4,500m
8/6 西京極(50m)
up 200 choice
K-S 100×4 (2'00) by25m
Scull-S 100×8 (2'20) by25m
K-S 100×4 (2'10) by25m 1,3t Br 2,4t Fr
100 loosen
S 200×10 (3'50) 2'45even
Down 200
Total 4,100m
8/8 西京極(50m)
up 200 choice
P 200×3 (3'10) hypo5
K-S (50+100)×4 (3'00)
Scull-P (50+100)×4 (3'00)
100 loosen
S 100×10 (1'40) 1'18even
100 loosen
S 50×20 ('50) '40even
Down 200
Total 4,400m
8/9 西京極(50m)
up 200 choice
S 400×1 KRLS IM
S 100×3×2set (2'15)
1,3,5t Fr 2,4,6t IM
100 loosen
K-S 100×5×2set (2'10)
1set 1-4t middle-E by50m 5t loosen
2set 1-3t H-E by25m 4t loosen 5t H-E
100 loosen
P 100×5×2set
1set (2'10) scull-P by25m
2set (2'00)
1,3,5t Fr hypo3-9 by25m 2,4t Fly-Fr by50m
100 loosen
Drill 100×4 (2'15) R-swim-L-swim by25m
100 loosen
S 100×5 (1'50) 1,3,5t Fr 2,4t IM
100 loosen
S 100×4 (1'45) 4t all out 1'08
Down 200
Total 5,200m
8/13 西京極(50m)
up 200 choice
400×1 IM KRLS
S 100×5×4set (2'00)
1t swim 2t K-S by25m 3t scull-S by25m
4t P hypo5 5t swim
100 loosen
S 100×5 (1'50) R-swim-L-swim by25m
S 100×5×3set
1set (1'40) middle 5t easy
2set (1'50) Des 5t easy
3set (2'00)
1t H-E-E-H by25m
2t E-H-H-E by25m
3,5t easy 4t all out
Down 100
Total 4,800m
8/14 西京極(50m) 12:00-12:50
up 200 choice
SKPS 200×2 (4'00) 1t Fr 2t Br
P 200×2 (3'00)
S 100×5 (1'40) 5t easy
Scull-P 100×5 (2'00) by25m
S 100×5 (1'30) 5t easy
Down 200
Total 2,700m
8/14 同志社新町(25m) 15:00-16:20
up 200 choice
S 100×8 (2'10) 1'10even
100 loosen
Scull-P 50×8 (1'20)
K-S 50×8 (1'20)
100 loosen
S 50×5×4set
1set (1'00) forming
2set ('55) middle
3set ('50) Des
4set ('45)
Down 100
Total 3,100m 66.4kg
8/15 西京極(50m)
up 200 choice
S 100×4×3set (1'40) set rest '0
1,2t pull 3,4t swim
Scull-P 100×4 (2'00) by25m
K-S 100×4 (2'00) by25m
100 loosen
S 100×5×2set (1'30) set rest '30 5t easy
P 100×5 hypo5
1t(2'00) 2t(1'50) 3t(1'40) 4t(1'30) 5t(1'20)
Down 200
Total 4,000m
8/16 西京極(50m)
up 200 choice
200×4 (4'30) K-S-scull-P by50m
S 50×1 (1'00)
100×1 (2'00)
150×1 (3'00)
200×1 (4'00)
250×1 (5'00)
300×1 (6'00)
350×1 (7'00)
400×1 (8'00)
350×1 (7'00)
300×1 (6'00)
250×1 (5'00)
200×1 (4'00)
150×1 (3'00)
100×1 (2'00)
50×1 (1'00)
100 loosen
P 50×10 (1'00) hypo3-9
S 100×4 (2'00) Des
Down 200
Total 5,200m
8/22 同志社新町(25m)
up 200 choice
KRLS 100×4 (2'00) IMO
S 100×6 (2'00) 1,3,5t IM 2,4,6t Fr
100 loosen
Drill 50×5×4set×3
1set K (1'10) 2set Scull-P by25m (1'10)
3set P (1'00) 4set 1,3t R-S 2,4t L-S(1'00)
100 loosen
S 100×1 (1'45)
50×2 ('45)
100×1 easy
×2set
Down 200
Total 5,200m
8/23 西京極(50m)
up 200 choice
K-S 100×4 (2'20) by50m
Scall-P 100×4 (2'30) by50m
S 100×4 (2'20) R-swim-L-swim by25m
P 200×4 (4'20) hypo 3-5-3-5 by50m
100 loosen
S 100×5×4set 5t easy,set rest 1'00
1set (2'10) 2set (2'00)
3set (1'50) 4set (1'40)
Down 200
Total 4,500m
8/25 西京極(50m)
up 200 choice
K-S 50×8 (1'45) by25m
S 50×8 (1'40)
1,3,5,7t R-swim by25m
2,4,6,8t L-swim by25m
S 50×6 forming
S 100×4 (3'00)
Down 100
Total 1,800m
西京極サブ(25m)に移動
Start 12.5×20
Start Dash 25×10
8/28 西京極(50m)
up 200 choice
SKPS 400×2 (8'00) 1t Fr 2t IM
P 400×2 (8'00) hypo3-5 by50m
100 loosen
Scull-S 100×4 (2'30) by25m
S 100×4 (1'50) Des
100 loosen
S 50×20 ('50) 17-20t Foot touch
Down 200
Total 4,000m
8/29 西京極(50m)
up 200 choice
KRLS 400×1 IM
S 100×8 (1'50)
100 loosen
K 200×1 (4'30)
100×1 (4'30) H-E by50m
×3set
Scull-P 100×4 (2'10)
100 loosen
P 100×6
1,3,5t hypo3-9 by25m (1'45)
2,4,6t(2'15) 2,6t H-E 4t head up-S by25m
S 100×6
1,3,5t H (1'20) 2,4,6t E (2'40)
Down 100
Total 4,300m
8/30 西京極(50m)
up 200 choice
SKPS 400×3 (8'00) 1t Fr 2t IM 3t choice
K 100×4 (2'40) H-E by50m
P 100×4 (2'10) hypo5
100 loosen
S 100×1 (1'40)
50×1 (2'20) easy
×10set set rest '0
Down 200
Total 4,000m
