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	<title>Nishikasai Swimming Team</title>
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	<link>http://nishikasai.swimasters.com</link>
	<description>Passion to Swim!</description>
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		<item>
		<title>明日は江戸川短水路。土曜昼マス&amp;夜マス</title>
		<link>http://nishikasai.swimasters.com/archives/1806</link>
		<comments>http://nishikasai.swimasters.com/archives/1806#comments</comments>
		<pubDate>Sat, 19 May 2012 16:48:43 +0000</pubDate>
		<dc:creator>swimasters</dc:creator>
				<category><![CDATA[練習日誌]]></category>

		<guid isPermaLink="false">http://nishikasai.swimasters.com/archives/1806</guid>
		<description><![CDATA[				昼
				1レーン
				UP
				50&#215;4-1&#8242;30&#8243;　Choice
				K
				25&#215;6-1&#8242;　ラスト1本ハード
				K+S
				50&#215;2-2&#8242;　K/12.5+S/12.5+K/12.5+S/12.5
				E
				50&#215;1
				P
				50&#215;5-1&#8242;40&#8243;
				1-2t:Hard/12.5＋Even/37.5
				3t:Easy
				4-5t:Even/37.5+Hard/12.5
				S
				(50&#215;3-1&#8242;20&#8243;)x2+1&#8242;
				25&#215;3　Sprint
				2,3レーン
				UP
				50&#215;6-1&#8242;10&#8243;　Choice
				K
				50&#215;5-1&#8242;20&#8243;　or　50&#215;4-1&#8242;30&#8243;　ラスト1本ハード
				K+S
				50&#215;3-1&#8242;30&#8243;　K/12.5+S/12.5+K/12.5+S/12.5
				E
				50&#215;1
				P
				50&#215;6-1&#8242;30&#8243;
				1-3t:Hard/12.5＋Even/37.5
				4-6t:Even/37.5+Hard/12.5
				S
				(50&#215;4-1&#8242;)x2+1&#8242;
				25&#215;3　Sprint
				
]]></description>
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		<slash:comments>3</slash:comments>
	<xhtml:link rel="alternate" media="handheld" type="text/html" href="http://nishikasai.swimasters.com/archives/1806" />
	</item>
		<item>
		<title>木曜昼マス&amp;夜マス</title>
		<link>http://nishikasai.swimasters.com/archives/1802</link>
		<comments>http://nishikasai.swimasters.com/archives/1802#comments</comments>
		<pubDate>Thu, 17 May 2012 17:04:28 +0000</pubDate>
		<dc:creator>swimasters</dc:creator>
				<category><![CDATA[練習日誌]]></category>

		<guid isPermaLink="false">http://nishikasai.swimasters.com/archives/1802</guid>
		<description><![CDATA[				
				昼
				1レーン
				UP
				50&#215;4-1&#8242;30&#8243;　Choice
				K
				25&#215;6-1&#8242;　板.Even
				D
				50&#215;4-1&#8242;45&#8243;
				奇数:GK-右/25
				偶数:左-スイム/25
				K+S
				25&#215;2-1&#8242;　K.Hard/12.5+Swim.Easy/12.5
				E
				50&#215;1
				S
				50&#215;8-1&#8242;15&#8243;
				25x?　Sprint
				2,3レーン
				UP
				50&#215;6-1&#8242;10&#8243;　Choice
				K
				50&#215;4-1&#8242;20&#8243;　板.Even
				D
				50&#215;6-1&#8242;30&#8243;
				奇数:GK-右/25
				偶数:左-スイム/25
				K+S
				25&#215;2-1&#8242;　K.Hard/12.5+Swim.Easy/12.5
				E
				50&#215;1
				S
				50&#215;10-1&#8242;　or　50&#215;9-1&#8242;05&#8243;
				25x?　Sprint
				
				夜
				UP
				50&#215;6-1&#8242;10&#8243;　Choice
				K
				25&#215;8-50&#8243;　NB.IMX2
				50&#215;4-1&#8242;30&#8243;　E-H,H-E,E-E,H-H
				K+S
				25&#215;4-1&#8242;　K.Hard/12.5+S.Easy/12.5
				E
				50&#215;1
				P
				25&#215;8-50&#8243;　1-4t:E-H　5-8t:E,H,E,H
				S
				50&#215;10-1&#8242;　or　50&#215;8-1&#8242;10&#8243;
				S
				25&#215;2　Sprint
				
]]></description>
		<wfw:commentRss>http://nishikasai.swimasters.com/archives/1802/feed</wfw:commentRss>
		<slash:comments>5</slash:comments>
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	</item>
		<item>
		<title>お嬢さん誕生おめでとうございます！月曜昼マス&amp;夜マス</title>
		<link>http://nishikasai.swimasters.com/archives/1797</link>
		<comments>http://nishikasai.swimasters.com/archives/1797#comments</comments>
		<pubDate>Mon, 14 May 2012 18:52:31 +0000</pubDate>
		<dc:creator>swimasters</dc:creator>
				<category><![CDATA[練習日誌]]></category>

		<guid isPermaLink="false">http://nishikasai.swimasters.com/?p=1797</guid>
		<description><![CDATA[				昼
				1レーン
				UP
				100&#215;2-3&#8242;　1t:Fr　2t:IM
				25&#215;6-1&#8242;　Choice
				K
				50&#215;5-1&#8242;30&#8243;　Choice
				K
				25&#215;2　壁を蹴らずにハード/12.5
				E
				50&#215;1
				S
				(
				100&#215;1-2&#8242;40&#8243;
				50&#215;1-1&#8242;20&#8243;
				25&#215;1-40&#8243;
				25&#215;1-40&#8243;
				50&#215;1-1&#8242;20&#8243;
				100&#215;1-2&#8242;40&#8243;
				)x1
				25&#215;6-1&#8242;
				奇数:H-E
				偶数:E-H
				2,3レーン
				UP
				100&#215;3-2&#8242;15&#8243;　1-2t:Fr　3t:IM
				25&#215;8-50&#8243;　Choice
				K
				50&#215;6-1&#8242;20&#8243;　or　50&#215;5-1&#8242;30&#8243;　Choice
				K
				25&#215;2　壁を蹴らずにハード/12.5
				E
				50&#215;1
				S
				(
				100&#215;1-2&#8242;
				75&#215;1-1&#8242;30&#8243;
				50&#215;1-1&#8242;
				25&#215;1-30&#8243;
				25&#215;1-30&#8243;
				50&#215;1-1&#8242;
				75&#215;1-1&#8242;30&#8243;
				100&#215;1-2&#8242;
				)x1
				or
				(
				100&#215;1-2&#8242;10&#8243;
				75&#215;1-1&#8242;40&#8243;
				50&#215;1-1&#8242;10&#8243;
				50&#215;1-1&#8242;10&#8243;
				75&#215;1-1&#8242;40&#8243;
				100&#215;1-2&#8242;10&#8243;
				)x1
				25&#215;6-1&#8242;
				奇数:H-E
				偶数:E-H
				
				夜
				UP
				50&#215;6-1&#8242;10&#8243;　Choice
				50&#215;4-1&#8242;30&#8243;　スカーリング/25+スイム/25
				K
				100&#215;3-2&#8242;30&#8243;
				50&#215;4-1&#8242;30&#8243;　E-H,H-E,E-E,H-H
				S
				100&#215;1　Easy
				P
				75&#215;4-1&#8242;45&#8243;　B-UP
				S
				50&#215;10-1&#8242;20&#8243;　奇数:E　偶数:H
				Down
				
				
]]></description>
		<wfw:commentRss>http://nishikasai.swimasters.com/archives/1797/feed</wfw:commentRss>
		<slash:comments>7</slash:comments>
	<xhtml:link rel="alternate" media="handheld" type="text/html" href="http://nishikasai.swimasters.com/archives/1797" />
	</item>
		<item>
		<title>土曜昼マス&amp;夜マス</title>
		<link>http://nishikasai.swimasters.com/archives/1792</link>
		<comments>http://nishikasai.swimasters.com/archives/1792#comments</comments>
		<pubDate>Sat, 12 May 2012 14:19:33 +0000</pubDate>
		<dc:creator>swimasters</dc:creator>
				<category><![CDATA[練習日誌]]></category>

		<guid isPermaLink="false">http://nishikasai.swimasters.com/archives/1792</guid>
		<description><![CDATA[				昼
				1レーン
				UP
				50&#215;5-1&#8242;30&#8243;　Choice
				K
				50&#215;5-1&#8242;40&#8243;　1-4t:Even、5t:Hard
				Drill
				50&#215;5-1&#8242;40&#8243;
				Fly,Br:3キック-1ブレス
				Fr,Ba:10キック-1ブレス
				E
				50&#215;1
				P
				50&#215;4-2&#8242;　スカーリング/25+スイム/25
				50&#215;1　E/25+H/25
				S
				50&#215;8-1&#8242;30&#8243;　12.5m位置スタートforターン2回
				50&#215;2-2&#8242;　E,H
				2,3レーン
				UP
				50&#215;6-1&#8242;10&#8243;　Choice
				K
				50&#215;6-1&#8242;20&#8243;　3,6t:Hard
				Drill
				75&#215;4-2&#8242;
				Fly,Br:3キック-1ブレス/50+スイム/25
				Fr,Ba:10キック-1ブレス/50+スイム/25
				E
				50&#215;1
				P
				50&#215;6-1&#8242;20&#8243;　スカーリング/25+スイム/25
				50&#215;2-1&#8242;20&#8243;　E/25+H/25
				S
				50&#215;10-1&#8242;10&#8243;　12.5m位置スタートforターン2回
				50&#215;2-2&#8242;　E,H
				
				夜
				１コース
				UP :
				6 x 50 (1&#8242;10&#8243;) choice
				K   :
				2 x 75 (2&#8242;20&#8243;) even
				3 x 50 (1&#8242;30&#8243;) →E　←H
				D   :
				4 x 75 (2&#8242;) ※ラスト25mスイム
				Fly, Br: 3Kick1Pull Fr,Ba:10kick1Pull
				E   :
				1 x 50
				P   :
				6 x 50 →スカ　←プル　｛奇：前ヘッドアップ、偶：下バック｝
				S   :
				4 x 100 (2&#8242;)
				Sp :
				2 x 50 (2&#8242;) E,H
				Down
				
				２コース
				UP :
				6 x 50 (1&#8242;10&#8243;) choice
				K   :
				2 x 100 (2&#8242;20&#8243;) even
				3 [...]]]></description>
		<wfw:commentRss>http://nishikasai.swimasters.com/archives/1792/feed</wfw:commentRss>
		<slash:comments>4</slash:comments>
	<xhtml:link rel="alternate" media="handheld" type="text/html" href="http://nishikasai.swimasters.com/archives/1792" />
	</item>
		<item>
		<title>木曜昼マス&amp;夜マス</title>
		<link>http://nishikasai.swimasters.com/archives/1789</link>
		<comments>http://nishikasai.swimasters.com/archives/1789#comments</comments>
		<pubDate>Thu, 10 May 2012 19:15:42 +0000</pubDate>
		<dc:creator>swimasters</dc:creator>
				<category><![CDATA[練習日誌]]></category>

		<guid isPermaLink="false">http://nishikasai.swimasters.com/?p=1789</guid>
		<description><![CDATA[				昼
				1レーン
				UP
				75&#215;2-2&#8242;
				25&#215;6-1&#8242;　Choice
				K
				50&#215;4-1&#8242;40&#8243;　板.Even
				K+S
				25&#215;4-1&#8242;　K.Hard/12.5+S/12.5
				E
				50&#215;1
				P
				50&#215;6-1&#8242;20&#8243;　Even
				S
				(50&#215;3)x3
				1set:-1&#8242;20&#8243;
				2set:-1&#8242;30&#8243;　Even
				3set:-1&#8242;30&#8243;　E,E,H
				25&#215;4
				2,3レーン
				UP
				100&#215;2-2&#8242;
				25&#215;8-50&#8243;　IMx4+Choicex4
				K
				50&#215;5-1&#8242;20&#8243;　板.Even
				K+S
				25&#215;4-1&#8242;　K.Hard/12.5+S/12.5
				E
				50&#215;1
				P
				50&#215;6-1&#8242;20&#8243;　スカーリング/25+プル/25
				S
				(50&#215;4)x3
				1set:-1&#8242;　Even
				2set:-1&#8242;10&#8243;　Even
				3set:-1&#8242;10&#8243;　E,H,E,H
				25&#215;4
				
				夜
				UP
				100&#215;2-2&#8242;
				50&#215;4-1&#8242;15&#8243;　Fr/25+IM/25
				K
				(
				100&#215;2-2&#8242;20&#8243;　or　75&#215;2-2&#8242;20&#8243;
				50&#215;2-1&#8242;10&#8243;
				25&#215;2-1&#8242;　Hard
				)
				Drill
				50&#215;6-1&#8242;20&#8243;
				奇数:GK/25+片手右/25
				偶数:片手左/25+スイム/25
				E
				50&#215;1
				P
				50&#215;4-1&#8242;30&#8243;
				スカーリング.HeadUp/25+Br.Hard/12.5+Easy/12.5
				S
				(75&#215;1-1&#8242;30&#8243;　+　25&#215;1-1&#8242;Hard)x5
				
				
				
]]></description>
		<wfw:commentRss>http://nishikasai.swimasters.com/archives/1789/feed</wfw:commentRss>
		<slash:comments>8</slash:comments>
	<xhtml:link rel="alternate" media="handheld" type="text/html" href="http://nishikasai.swimasters.com/archives/1789" />
	</item>
		<item>
		<title>月曜昼マス&amp;夜マス</title>
		<link>http://nishikasai.swimasters.com/archives/1783</link>
		<comments>http://nishikasai.swimasters.com/archives/1783#comments</comments>
		<pubDate>Mon, 07 May 2012 17:12:20 +0000</pubDate>
		<dc:creator>swimasters</dc:creator>
				<category><![CDATA[練習日誌]]></category>

		<guid isPermaLink="false">http://nishikasai.swimasters.com/archives/1783</guid>
		<description><![CDATA[				昼
				1レーン
				UP
				100&#215;2-3&#8242;　1t:Fr　2t:IM
				25&#215;6-1&#8242;　Choice
				K
				50&#215;6-1&#8242;30&#8243;　Even
				E
				50&#215;1
				P
				50&#215;6-1&#8242;30&#8243;　Hyp5
				S
				50&#215;8-1&#8242;15&#8243;
				2,3レーン
				UP
				100&#215;3-2&#8242;15&#8243;　1-2t:Fr　3t:IM
				25&#215;8-50&#8243;　Choice
				K
				50&#215;8-1&#8242;20&#8243;　or　50&#215;7-1&#8242;30&#8243;　Even
				E
				50&#215;1
				P
				50&#215;8-1&#8242;10&#8243;　or　50&#215;7-1&#8242;15&#8243;　Hyp5
				S
				50&#215;10-1&#8242;　or　50&#215;9-1&#8242;05&#8243;
				
				夜
				UP
				50&#215;6-1&#8242;10&#8243;　Choice
				50&#215;4-1&#8242;20&#8243;　K/25+S/25　IM
				50&#215;4-1&#8242;30&#8243;　スカーリング/25+スイム/25
				K
				75&#215;4-2&#8242;
				P
				75&#215;4-1&#8242;45&#8243;　奇数:E-H-E　偶数:H-E-H
				S
				100&#215;1　Easy
				(50&#215;3-1&#8242;10&#8243;　E,E,H)x4
				
				
				
]]></description>
		<wfw:commentRss>http://nishikasai.swimasters.com/archives/1783/feed</wfw:commentRss>
		<slash:comments>9</slash:comments>
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