１１月１７日

１１月２４日

W-up 200
IM (4*25)*4 55" 50"45" 40"
Pull 2*50 1'15" 8*25 45"
Kick 2*50 1'20" kick-Fr (4*25)*2 glide-side-back-glide 50"
Loosen 100m
Drill Fly-fistsw 2*25 Ba-doublearm 2*25 Br-1stroak2kick 2*25 Fr-headup12.5 2*25 50"
Sw 10*25 45"(先頭が後ろに回る）
SD 4*25
Down 200
Total 2050m

W-up 200
SW 8*50 (FlyBa-BaBr-BrFr-FrFly)*2 1'30"
Pull Fr-hypo 2*50 1'15" choice nobleath12.5 4*25 H-E-H-E 4*25 45"
Kick choice 2*50 1'30" 潜水dolfin 2*25 50" choice 6*25 45"
Loosen 100
Drill Fly KRLS (4*25)*2 45" Fr KRLS (4*25)*2 45"
Sw Fly 6*25 Fr 6*25 45"
Down 200
Total 2200m

W-up 200
Sw 8*50 Fly-Fr Ba-Fr Br-Fr Fr-Fr　Fr-Fr Fr-Br Fr-Ba Fr-Fly 1'30"
Pull 8*25 Fly*2 Ba*2 Br:*2 Fr*2 45"
Pull Fr-hypo 100
Kick 8*25 Fly*2 Ba*2 Br*2 Fr*2 45"
Kick Fr 100
Loosen 100
Drill 8*50
Fly(onehand+sw)*2 Ba(doublearm+sw)*2 Br(1stroak2kick+sw)*2
Fr(catchup+sw)*2
1'30"
Sw-IM 3*100 2'30"
Sw-relay 25swteam vs 50swteam 2set
Down 200
Total 2250〜2300m

12月15日

W-up 200
Sw IM (4*25)*4 50"45"40"35"
Pull-Fr hypo 12.5nobre 2*50 normal 2*50 1'30"
Pull-Br バタ足pull 1*25 dolfinpull 1*25 55"
Pull-choice 2*25 45"
Kick-Br 仰向け1*25 noboard 1*25 55" yesboard 2*25 50"
Kick-choice 4*50 1'25"
Loosen 100
Drill-Br 4*50 (Sw-1stroak2kick25+Sw-headup12.5+Sw-Sw) 1'30"
Dril-Choice 4*50 (Onehand+sw-Fist+sw-headup12.5+sw-choicedrill+sw) 1'30"
Sw-choice D 6*50 1'10 12*25 30"
Down 200
Total 2500m

W-up 200
Sw 逆IM-IM-逆IM-IM (4*25)*4 50" 45" 40" 35"
Pull Fr-hypo 12.5sc 2*50 1'30" Ba 4*25 50" choice 4*25 45"
Kick ba 3*50(25片手上げ*2 normal*1) choice 3*50 1'30"
loosen 100
Drill choice 6*50(onehand+sw,fist+sw,headup12.5+sw)*2 1'30"
pyramidsw 25-50-75-100-75-50-25 30"-1'10-1'45"-2'-1'45"-1'10"-30"
25-50-75-50-25
Down 275
Total 2500m

１２月１日