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	<title>Nishikasai Swimming Team</title>
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	<link>http://nishikasai.swimasters.com</link>
	<description>Passion to Swim!</description>
	<lastBuildDate>Mon, 20 Feb 2012 14:34:29 +0000</lastBuildDate>
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		<item>
		<title>月曜昼マス&amp;夜マス</title>
		<link>http://nishikasai.swimasters.com/archives/1671</link>
		<comments>http://nishikasai.swimasters.com/archives/1671#comments</comments>
		<pubDate>Mon, 20 Feb 2012 18:08:10 +0000</pubDate>
		<dc:creator>swimasters</dc:creator>
				<category><![CDATA[練習日誌]]></category>

		<guid isPermaLink="false">http://nishikasai.swimasters.com/archives/1671</guid>
		<description><![CDATA[				昼
				1レーン
				UP
				75&#215;2-2&#8242;　Choice
				50&#215;3-1&#8242;40&#8243;　IMO
				Walking
				K
				(25&#215;4-1&#8242;)x4
				1set:サイド
				2set:肩出し
				3set:B-UP
				4set:Hard
				S
				75&#215;3-2&#8242;　フォーミング
				50&#215;5-1&#8242;30&#8243;　H-E/25
				Down
				2,3レーン
				UP
				100&#215;2-2&#8242;　Choice
				50&#215;4-1&#8242;15&#8243;　IMO
				Walking
				K
				(25&#215;4-1&#8242;)x4
				1set:サイド
				2set:肩出し
				3set:B-UP
				4set:Hard
				S
				75&#215;4-1&#8242;30&#8243;　フォーミング
				50&#215;6-1&#8242;30&#8243;　H-E/25
				Down
				
				夜
				UP
				200&#215;1　Choice
				50&#215;4-1&#8242;30&#8243;　スカーリング/25+プル/25
				1t:フロント　2t:ミドル　3t:プッシュ　4t:片手プッシュ
				K
				25&#215;4-1&#8242;　UW
				(50&#215;2-1&#8242;30&#8243;　E,H)x3
				S
				100&#215;1　Easy
				P
				50&#215;8-1&#8242;10&#8243;　Even
				S
				(50&#215;1-1&#8242;30&#8243;　+　75&#215;1-2&#8242;　AllOut)x4
				Down
				200&#215;1
				
				
				
]]></description>
		<wfw:commentRss>http://nishikasai.swimasters.com/archives/1671/feed</wfw:commentRss>
		<slash:comments>6</slash:comments>
	<xhtml:link rel="alternate" media="handheld" type="text/html" href="http://nishikasai.swimasters.com/archives/1671" />
	</item>
		<item>
		<title>土曜昼マス&amp;夜マス</title>
		<link>http://nishikasai.swimasters.com/archives/1669</link>
		<comments>http://nishikasai.swimasters.com/archives/1669#comments</comments>
		<pubDate>Sat, 18 Feb 2012 15:17:30 +0000</pubDate>
		<dc:creator>swimasters</dc:creator>
				<category><![CDATA[練習日誌]]></category>

		<guid isPermaLink="false">http://nishikasai.swimasters.com/archives/1669</guid>
		<description><![CDATA[				昼
				1レーン
				UP
				75&#215;2-2&#8242;
				25&#215;6-1&#8242;　Choice
				K
				25&#215;6-1&#8242;
				K+S
				25&#215;6-1&#8242;　GK.Hard/12.5+S/12.5
				E
				50&#215;1
				P
				50&#215;4-2&#8242;　スカ前/25+Fr/25
				S
				(50&#215;3-1&#8242;40&#8243;　E,H,H)x3
				2,3レーン
				UP
				100&#215;2-2&#8242;
				25&#215;8-50&#8243;　IMx4+Choicex4
				K
				50&#215;6-1&#8242;10&#8243;　or　50&#215;5-1&#8242;20&#8243;
				K+S
				50&#215;4-1&#8242;20　S1　GK.Hard/25+S/25
				E
				50&#215;1
				P
				50&#215;6-1&#8242;20&#8243;　奇数：スカ前　偶数：スカプッシュ/25+Fr/25
				S
				(50&#215;3-1&#8242;30&#8243;　E,H,H)x4
				
]]></description>
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		<slash:comments>7</slash:comments>
	<xhtml:link rel="alternate" media="handheld" type="text/html" href="http://nishikasai.swimasters.com/archives/1669" />
	</item>
		<item>
		<title>木曜昼マス&amp;夜マス</title>
		<link>http://nishikasai.swimasters.com/archives/1665</link>
		<comments>http://nishikasai.swimasters.com/archives/1665#comments</comments>
		<pubDate>Thu, 16 Feb 2012 15:13:57 +0000</pubDate>
		<dc:creator>swimasters</dc:creator>
				<category><![CDATA[練習日誌]]></category>

		<guid isPermaLink="false">http://nishikasai.swimasters.com/archives/1665</guid>
		<description><![CDATA[				昼
				1レーン
				UP
				75&#215;2-2&#8242;
				25&#215;6-1&#8242;　Choice
				K
				50&#215;3-1&#8242;45&#8243;
				D
				25&#215;8-1&#8242;45&#8243;　グライド練習
				E
				50&#215;1
				P
				50&#215;6-1&#8242;20&#8243;
				S
				(
				25&#215;1-45&#8243;
				50&#215;1-1&#8242;15&#8243;
				75&#215;1-2&#8242;
				100&#215;1-2&#8242;30&#8243;
				75&#215;1-2&#8242;
				50&#215;1-1&#8242;15&#8243;
				25&#215;1-45&#8243;
				)x1
				50&#215;2-1&#8242;30&#8243;　E-H
				2,3レーン
				UP
				100&#215;2-2&#8242;
				25&#215;8-50&#8243;　IMx4+Choicex4
				K
				50&#215;4-1&#8242;30&#8243;
				D
				25&#215;8-1&#8242;45&#8243;　グライド練習
				E
				50&#215;1
				P
				50&#215;8-1&#8242;　or　50&#215;7-1&#8242;10&#8243;
				S
				(
				25&#215;1-30&#8243;
				50&#215;1-1&#8242;
				75&#215;1-1&#8242;30&#8243;
				100&#215;1-2&#8242;
				100&#215;1-2&#8242;
				75&#215;1-1&#8242;30&#8243;
				50&#215;1-1&#8242;
				25&#215;1-30&#8243;
				)x1
				50&#215;2-1&#8242;30&#8243;　E-H
				夜
				
				UP :
				3 x 50 x 2set (1&#8242;10&#8243;) Fr-Fly、Fr-Ba、Fr-Br
				K   :
				4 x 50 x 2set (1&#8242;15&#8243;)
				1set GK-Swim/12.5
				2set 顔上げGK-Swim/12.5
				S   :
				6 x 100
				奇：Fr-Fly、Fr-Ba、Fr-Br (2&#8242;20&#8243;)
				偶：IM Hard（2&#8242;40&#8243;）
				E   :
				1 x 100
				S   :
				3 x 50 x 4set
				1t：スムース(1&#8242;10&#8243;)
				2t：B-UP（1&#8242;20&#8243;）
				3t：Hard(1&#8242;30&#8243;)
				Down
				
				
				
]]></description>
		<wfw:commentRss>http://nishikasai.swimasters.com/archives/1665/feed</wfw:commentRss>
		<slash:comments>4</slash:comments>
	<xhtml:link rel="alternate" media="handheld" type="text/html" href="http://nishikasai.swimasters.com/archives/1665" />
	</item>
		<item>
		<title>月曜昼マス&amp;夜マス</title>
		<link>http://nishikasai.swimasters.com/archives/1661</link>
		<comments>http://nishikasai.swimasters.com/archives/1661#comments</comments>
		<pubDate>Mon, 13 Feb 2012 18:53:05 +0000</pubDate>
		<dc:creator>swimasters</dc:creator>
				<category><![CDATA[練習日誌]]></category>

		<guid isPermaLink="false">http://nishikasai.swimasters.com/archives/1661</guid>
		<description><![CDATA[				昼
				1レーン
				UP
				75&#215;2-2&#8242;　Choice
				50&#215;3-1&#8242;40&#8243;　Fly-Fr,Ba-Fr,Br-Fr
				GK
				(25&#215;4-50&#8243;)x3
				1set:　Even
				2set:スクリューK
				3set:B-Up
				D
				(50&#215;2-1&#8242;50&#8243;)x4
				1set:KS/12.5
				2set:RS/12.5
				3set:LS/12.5
				4set:SS/12.5
				E
				50&#215;1
				S
				(50&#215;3-1&#8242;30&#8243;)x3+30&#8243;
				1set:Des
				2set:B-Up
				3set:HEH
				2,3レーン
				UP
				100&#215;2-2&#8242;　Choice
				50&#215;4-1&#8242;10&#8243;　Fly-Fr,Ba-Fr,Br-Fr,Fr-Fr
				GK
				(25&#215;4-50&#8243;)x3
				1set:　Even
				2set:スクリューK
				3set:B-Up
				D
				(50&#215;3-1&#8242;20&#8243;)x4
				1set:KS/12.5
				2set:RS/12.5
				3set:LS/12.5
				4set:SS/12.5
				E
				50&#215;1
				S
				(50&#215;4-1&#8242;10&#8243;)x3+30&#8243;
				1set:Des
				2set:B-Up
				3set:EHEH
				
				夜
				UP :
				1 x 200 cho
				4 x 50 (1&#8242;15&#8243;) Fly→Ba、Ba→Br、Br→Fr、Fr→Fly
				K   :
				4 x 25 (1&#8242;) Under Water（GK）
				6 x 50 (1&#8242;20&#8243;) cho
				E   :
				1 x 50
				P   :
				4 x 50 (1&#8242;30&#8243;) 25スカ/25Swim
				6 x 50 (1&#8242;)
				E   :
				1 x 50
				S   :
				3 x 50 x 4set (1&#8242;20&#8243;) 1-3Des
				Down
				
]]></description>
		<wfw:commentRss>http://nishikasai.swimasters.com/archives/1661/feed</wfw:commentRss>
		<slash:comments>5</slash:comments>
	<xhtml:link rel="alternate" media="handheld" type="text/html" href="http://nishikasai.swimasters.com/archives/1661" />
	</item>
		<item>
		<title>木曜昼マス&amp;夜マス</title>
		<link>http://nishikasai.swimasters.com/archives/1651</link>
		<comments>http://nishikasai.swimasters.com/archives/1651#comments</comments>
		<pubDate>Thu, 09 Feb 2012 15:04:36 +0000</pubDate>
		<dc:creator>swimasters</dc:creator>
				<category><![CDATA[練習日誌]]></category>

		<guid isPermaLink="false">http://nishikasai.swimasters.com/archives/1651</guid>
		<description><![CDATA[				昼
				1レーン
				UP
				75&#215;2-2&#8242;
				50&#215;3-1&#8242;30&#8243;　IM/25+Fr/25
				K
				50&#215;6-1&#8242;30&#8243;　Even
				K+S
				25&#215;6-1&#8242;　K/12.5+S/12.5
				E
				50&#215;1
				P
				50&#215;8-1&#8242;20&#8243;
				S
				50&#215;7-2&#8242;
				2,3レーン
				UP
				100&#215;2-2&#8242;
				50&#215;4-1&#8242;10&#8243;　IM/25+Fr/25
				K
				(50&#215;3)x2
				1set:-1&#8242;20&#8243;　Even　2set:-1&#8242;30&#8243;　H/25+E/25
				K+S
				50&#215;4-1&#8242;20&#8243;　K/25+S/25
				E
				50&#215;1
				P
				50&#215;10-1&#8242;　or　50&#215;9-1&#8242;05&#8243;　Even
				S
				50&#215;10-1&#8242;30&#8243;
				
				夜
				UP
				(50&#215;3-1&#8242;10&#8243;　Fr-Fly,Fr-Ba,Fr-Br)x2
				D,K,K+S
				(25&#215;6)x3
				1set:　-1&#8242;　Drillスローリカバリー
				2set:　-1&#8242;　UW-K.Hard/15m
				3set:　-45&#8243;　GK-Swim/12.5
				E
				50&#215;1
				K,P,S
				50&#215;20
				x6-1&#8242;30&#8243;　S1,K,奇数:スムース、偶数:ハード
				x6-1&#8242;20&#8243;　S1,P,奇数:スムース、偶数:ハード
				x8-1&#8242;30&#8243;　S1,S,奇数:スムース、偶数:ハード
				Down
				100&#215;1
				
				
				
]]></description>
		<wfw:commentRss>http://nishikasai.swimasters.com/archives/1651/feed</wfw:commentRss>
		<slash:comments>6</slash:comments>
	<xhtml:link rel="alternate" media="handheld" type="text/html" href="http://nishikasai.swimasters.com/archives/1651" />
	</item>
		<item>
		<title>月曜昼マス&amp;夜マス</title>
		<link>http://nishikasai.swimasters.com/archives/1646</link>
		<comments>http://nishikasai.swimasters.com/archives/1646#comments</comments>
		<pubDate>Mon, 06 Feb 2012 13:41:56 +0000</pubDate>
		<dc:creator>swimasters</dc:creator>
				<category><![CDATA[練習日誌]]></category>

		<guid isPermaLink="false">http://nishikasai.swimasters.com/archives/1646</guid>
		<description><![CDATA[				昼
				1レーン
				UP
				50&#215;3-1&#8242;20&#8243;　Swim
				50&#215;3-1&#8242;30&#8243;　Kick
				50&#215;3-1&#8242;20&#8243;　Pull
				50&#215;3-1&#8242;15&#8243;　Swim
				K
				25&#215;6-1&#8242;　H-E/12.5
				E
				50&#215;1
				S
				75&#215;4-2&#8242;　Even
				50&#215;5-1&#8242;30&#8243;
				奇数:E-H/25　偶数:H-E/25
				25&#215;2　Dash
				2,3レーン
				UP
				50&#215;4-1&#8242;10&#8243;　Swim
				50&#215;4-1&#8242;20&#8243;　Kick
				50&#215;4-1&#8242;10&#8243;　Pull
				50&#215;4-1&#8242;05&#8243;　Swim
				K
				25&#215;6-1&#8242;　H-E/12.5
				E
				50&#215;1
				S
				100&#215;4-2&#8242;　or　100&#215;4-2&#8242;10&#8243;　Even
				50&#215;6-1&#8242;15&#8243;
				奇数:E-H/25　偶数:H-E/25
				25&#215;2　Dash
				夜
				
				UP :
				1 x 200 cho
				4 x 50 (1&#8242;30&#8243;) 25スカーリング/25Pull
				P   :
				4 x 75 (1&#8242;45&#8243;)
				4 x 50 (1&#8242;15&#8243;) E/E,E/H,H/E,H/H
				E   :
				1 x 50
				K   :
				4 x 25 (1&#8242;) Under Water
				{
				1 x 100 (3&#8242;)
				1 x 50 (1&#8242;) Hard
				} x 2set
				E   :
				1 x 50
				S   :
				10 x 50 (1&#8242;10&#8243;) 奇:E　偶:H
				Down
				
				
]]></description>
		<wfw:commentRss>http://nishikasai.swimasters.com/archives/1646/feed</wfw:commentRss>
		<slash:comments>3</slash:comments>
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