1/2 なみはやサブ(50m)
up 200×1 choice
S 100×4×2set
1s IM (2'00) 2s Fr (1'40)
100 loosen
K 100×2×3set (2'15)
1s Fr 2s 5Fly1Breath
3s 1t Fly 2t Fr H-E by25m
100 loosen
P 100×4 (2'00) Scull-P by 25m
S 200×2 (3'30)
Down 100
Total 2,700m
1/7 西京極サブ(25m)
up 300 choice
P 200×4 (3'00)
S 50×8 (1'10) IM order
K 25×4×5set IM order
1set (1'00) 2-3set ('50) 4-5set ('40)
50×12 (1'10) IM switch
50×6 (1'10) S1
P 100×6 (1'35) hyp7
100×4 (1'40) IM
S 100×4 (1'30) Fr
25×16 ('25) Fr
Down 200
Total 4,900m
1/9 西京極サブ(25m)
up 200 choice
KRLS 400×1 IM
S 100×3×2set 1t (1'30) 2,3t (1'45)
1t Fr 2t Fr-Ba 3t Ba-Fr by25m
100 loosen
K 100×5 (2'00) on board 3t loosen
K 50×5×2set (1'00) no board
1t Fr 2t Ba 3t Fly 4t Fly 5t Fr
100 loosen
P 50×8 (1'00) Scull-P hyp5 by25m
P 100×1 (1'40) hyp5
50×2 (1'00) 1t Fly 2t Fr
×2set
100 loosen
S 200×1 (3'00)
100×2 (1'20)
50×4 1t (1'00) 2,3t ('40) 4t (1'00)
×3set
Down 200
Total 5,300m
1/10 同志社新町(25m)
up 200 choise
SKPS 200×3 1,3t Fr (8'00) 2t Br (9'00)
50 loosen
K 50×8 (1'10) on board
50×8 (1'10) IM order
50 loosen
P 50×8 (1'15) Scull-P by25m
100×4 (2'00) forming
50 loosen
S 50×20 IM switch
50 loosen
S 100×1 (1'30) hard
50×1 (1'30) easy
×5set
S 100×1 (1'30)
50×1 (1'30)
100×1 (1'30)
Down 400
Total 5,000m
1/16 西京極サブ(25m)
up 200 choice
S 50×4×4set (1'00)
1s Fr 2s IM order K-S
3s IM order 3R-3L-3S
4s IM-Fr by25m
S 100×5 (1'40)
100 loosen
K 100×5 (2'00) on board
K 200×2 (4'00) 1t 5Fly-1Breath 2t Fr
100 loosen
P 50×4×2set (1'00) Scull-P by25m 1t Fly 2t Fr
P 100×5 (1'40) hypo7
100 loosen
S 50×4×3set (1'00) Fr
1s 1,3t R-S 2,4t L-S
2s 1,4t Kick H 2,3t E
3s 1,4t Pull H 2,3t E
100 loosen
S 100×3×2set set rest '30
1s (1'30) 2s(1'20)
S 50×6 (1'00) Fr
1,3,5t E 2,6t H-E 4t H
Down 200
Total 5,400m
1/17 西京極サブ(25m)
up 400×1 KRLS by25m IM
100×4 (1'45) Fr
SKPS 200×4 (4'00)
100 loosen
Drill 50×4×3set (1'05) set rest '0
1s SideK-S by25m
2s FlyK-S by25m
3s Scull-S by25m
100 loosen
S 100×10 (+'10) smooth
100 loosen
S 200×8 (3'30)
Down 200
Total 5,300m
1/23 西京極サブ(25m)
up 400 KRLS IM
S 100×4 (1'30)
100 loosen
K 50×1 (1'10)
P 50×1 (1'00)
S 50×1 ('50)
×8set IM order
100 loosen
K 50×8 (1'10)
P 50×8 (1'00) Scull-P
100 loosen
S 100×1 (1'40)
200×1 (3'20)
300×1 (5'00)
400×1 (6'00)
300×1 (5'00)
200×1 (3'00)
100×1 (1'30)
Down 200
Total 4,900m
1/24 西京極サブ(25m)
up 200 choice
400 KRLS IM
K 50×8 (1'10) on board
100×4 (2'10) 5Fly-1Breath
100 loosen
P 50×8 (1'10) Scull-P by25m
100×4 (1'40) smooth hypo5
100 loosen
Drill 50×8 (1'10)
1-4t side K-S 5-8t RorL-S
100 loosen
S 100×8 (2'00-1'25) -'5/t
50 loosen
S 100×8 (1'35)
50 loosen
Down 200
Total 4,800m
1/30 西京極サブ(25m)
up 200 choice
SKPS 200×8 (4'00)
1,3,5,7t Fr 2,4,6,8t choice
100 loosen
S 50×20 ('55) IM switch
100 loosen
S 100×12 (1'30) 1'20even
100 loosen
S 50×4 (1'30) Broken '32
Down 200
Total 4,700m
1/31 西京極サブ(25m)
up 200 choice
KRLS 400 IM
S 100×3×2s (1'45)
1,2t Fr 3t IM
100 loosen
K 100×5 (2'10)
50×4×3set
1s (1'10) K-S IM order
2s (1'00) SideK-Fr by25m
3s (1'00) Ba
100 loosen
P 50×8 (1'10) Scull-P
100×1 (1'40) hypo5
50×2 (1'00) IM order
×4set set rest 1'00
100 loosen
S 100×4×3set (2'00)
1s IM jog
2s 1t 25H-75E
2t 50H-50E
3t 75H-50E
4t Hard
3s Des
100 loosen
S 50×4 (1'00)
Down 200
Total 5,500m
