10/3 同志社新町(25m)
up 200 choice
S 100×1 (2'00)
200×1 (4'00)
300×1 (6'00)
400×1 (8'00)
100 loosen
K 100×4 (2'00)
K-S 50×8 (1'15)
100 loosen
Drill 50×8 (1'10) Scull-S by25m
P 200×3 (3'20) 2t hypo3 3t hypo5
100 loosen
Drill 50×6 1,4t R-swim 2,5t L-swim 3,6t E
S 100×1 (1'40) hypo3
50×2 (1'40) 1t Fly-E 2t H-E
×4set set rest '0 2s 100 loosen
100 loosen
SKPS 200×3 (4'00)
100 loosen
S 100×1 (2'00) Easy
200×1 (3'00) IM Hard
100×1 (2'00) Easy
×3set set rest '0
Down 100
Total 6,600m 66.8kg
10/4 同志社新町(25m)
up 50×10 (1'00)
Drill 50×8 (1'20) Scull-P by25m
S 200×1 forming
K-S 50×8 (1'30) IM order
Drill 50×8 (1'30) Scull-P or K-S by25m
100 loosen
P 50×8 (1'15) IM order
Drill 50×8 (1'20) 1,3,5,7t R-S 2,4,6,8t L-S
100 loosen
S 100×1 (2'00) Easy
100×2 (1'25)
100×3 (1'30)
100×4 (1'30)
100×3 (1'30)
100×2 (1'25)
100×1 (2'00) Easy
Down 200
Total 4,600m 66.3kg
10/10 同志社新町(25m)
up 50×4 (1'20) choice
K-S 50×8 (1'30) IM order
K-S 50×4×2set (1'20) side kick
100 loosen
Drill 50×4 (1'30) Scull-P by25m
P 100×8 (2'00)
100 loosen
S 300×1 forming
S 50×10 (1'20) '34 even
200 loosen
KRLS 400×1 IM
S 100×1 (1'45)
50×1 (1'15) IM slide by25m
×4set set rest '0
100 loosen
K 100×4 (2'00) no board
50 loosen
K-S 50×4 (1'15) 1,3t side kick
K-S 50×4 (1'15) IM order
50 loosen
P 100×1 (1'50) hypo5
50×2 (1'10) Scull-P by25m
×5set set rest '50
100 loosen
S 200×3 (3'20)
100 loosen
S 100×1 (1'20)
100×1 (1'40)
100×2 (1'30)
100×1 (1'40)
100×1 (1'20)
100 loosen
S 50×1 H-E by25m
Down 200
Total 7,950m
10/12 西京極サブ(25m)
up 200 choice
K 25×20 ('35) no board
P 200×4 (3'40) Scull-hypo5-7-9 by50m
100 loosen
S 100×10 (1'40) 1'10 even
100 loosen
S 50×4×5set
1,3,5s IM slide by25m 2,4s choice
Down 100
Total 3,800m
10/22 西京極サブ(25m)
up 200 choice
IM 400×1 KRLS
SKPS 400×4 (8'00) 1,3t IM 2,4t Fr
100 loosen
S 100×1(1'35) 1'15even
100×1 (1'55) 1'18even
×8set set rest '0
Down 200
Total 4,100m
10/23 なみはやサブ(25m)
up 200 choice
IM 400×1 KRLS
SKPS 200×4
1,3t Br (4'00) 2,4t Fr (3'00)
100 loosen
K 50×12 (1'00) 1-8t Fr 9-12t IM order
1,3,5,7t no board
Drill 50×12 (1'00) scull
P 200×3 (3'00) hypo3-5-7-9 by50m
100 loosen
S 100×10 (1'30)
50×4 (1'00) forming 1,2t Fr 3,4t Br
100×2 (2'00) formng 1t Fr 2t Br
Down 200
Total 5,000m 66.7kg
10/24 同志社新町(25m)
up 200×3 (4'00) IM
50×3×4set (1'00) IM order
1t K-S 2t R-S 3t L-S by25m
100 loosen
K 100×4 (2'00) no board
50 loosen
K 50×4 (1'10) IM order
50 loosen
K 50×4 (1'10) H-E by25m
1,3t Fly 2,4t Fr
100 loosen
Drill 50×8 (1'10) scull
100 loosen
P 100×4 (1'45) hypo3-5-7-9 by25m
100 loosen
S 400×1 (6'00)
200×2 (3'00)
100×4 1,3t (1'20) 2,4t (1'30)
100 loosen
S 50×1 H-E
Down 200
Total 4,850m 67.2kg
10/25 西京極サブ(25m)
up 100×4 (1'40) choice
SKPS 400×4 (8'00) 1t IM 2t Fr 3t Br 4t Fr
100 loosen
S 100×30 (1'50) forming
100 loosen
S 50×6×2set 1s ('50) 2s ('55)
Down 200
Total 6,000m
10/26 なみはやサブ(25m)
up 200 choice
IM 400×1 KRLS by25m
SKPS 200×2 (4'00) 1t Br 2t Fr
K 50×8 (1'10) 5-8t no board
Drill 50×3 (1'00) scull
P 100×1 (1'30) stroak down
×2set
100 loosen
P 50×8 (1'00) 1,3,5,7t Fr 2,4,6,8t Br
S 100×8 (1'30)
100 loosen
S 50×4 (1'10) IM order Hard
Down 200
Total 3,700m
10/27 同志社新町(25m)
up 200 IM
SKPS 200×4 1,3t Fr 2,4t Br
S 50×6
Down 150
Total 1,450m
10/31 同志社新町(25m)
up 200 choice
IM 400×1 KRLS by25m
S 100×6 (1'45) 1,4t IM 2,3,5,6t Fr
100 loosen
K 100×4 (2'00)
K-S 50×8 (1'15) by25m
100 loosen
Drill 50×8 (1'10) scull-P by25m
50 loosen
P 100×1 (1'40) hypo5
50×2 (1'00)
×2set
100 loosen
S 50×4 ('50) 1,3t R-S 2,4t L-S by25m
100 loosen
S 100×4×3set
1s 1,3t (1'20) 2,4t (1'40)
2s (1'30) hypo5
3s (1'50) Des 1'20,1'16,1'11,1'06
100 loosen
S 50×1 H-E
Down 200
Total 5,000m 67.5kg
