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\"\"<\/figure>\n\n\n\n

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\u514d\u8d23\u58f0\u660e:<\/p>\n\n\n\n

1. \u672c\u8bad\u7ec3\u8ba1\u5212\uff0c\u4ec5\u4e3a\u6e38\u6cf3\u6559\u7ec3\u5458\u63d0\u4f9b\u8bbe\u8ba1\u8bad\u7ec3\u8ba1\u5212\u7684\u53c2\u8003\u65b9\u6848\uff0c\u4e0d\u627f\u62c5\u4e0e\u8bad\u7ec3\u80fd\u529b\u3001\u6bd4\u8d5b\u6210\u7ee9\u3001\u4eba\u8eab\u5b89\u5168\u3001\u533b\u7597\u5eb7\u590d\u7b49\u76f8\u5173\u7684\u8d23\u4efb\u548c\u4e49\u52a1\u3002<\/p>\n\n\n\n

2. \u672c\u8bad\u7ec3\u8ba1\u5212\uff0c\u4e0d\u627f\u62c5\u8fd0\u52a8\u5458\u5728\u5355\u72ec\u8bad\u7ec3\u8fc7\u7a0b\u4e2d\u7684\u8bad\u7ec3\u80fd\u529b\u3001\u6bd4\u8d5b\u6210\u7ee9\u3001\u4eba\u8eab\u5b89\u5168\u3001\u533b\u7597\u5eb7\u590d\u7b49\u8d23\u4efb\u548c\u4e49\u52a1\u3002<\/p>\n\n\n\n

3. \u672c\u8bad\u7ec3\u8ba1\u5212\u5185\u5bb9\uff0c\u5982\u6d89\u53ca\u76f8\u5173\u77e5\u8bc6\u4ea7\u6743\u3001\u8457\u4f5c\u6743\u7b49\u4e8b\u5b9c\uff0c\u8bf7\u53ca\u65f6\u4e0e\u6211\u4eec\u8054\u7cfb\u3002<\/p>\n\n\n\n

\u5982\u679c\u60a8\u4e0d\u540c\u610f\u4e0a\u8ff0\u6761\u6b3e\uff0c\u8bf7\u4e0d\u8981\u9009\u62e9\u4f7f\u7528\u3002<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\u4e13\u4e1a\u7ec4\uff1a100\u7c73\u4ef0\u6cf3\u6bd4\u8d5b\u901f\u5ea6\u6a21\u5f0f\u8bad\u7ec3\u8ba1\u5212<\/p>\n\n\n\n

400 Warm up<\/p>\n\n\n\n

1\u00d7<\/p>\n\n\n\n

    6\u00d750\u4ef0\u6cf3\u5206\u89e3@ 0:50 w\/ Fins 1-3-5FR,2-4-6BK (25drill 25swim\uff09<\/p>\n\n\n\n

    4\u00d725 \u4ef0\u6cf3\u51b2\u523a@0:30 0:40 0:30 0:40  (FAST Dive,FR\/ez, FAST Dive, FR\/ez)<\/p>\n\n\n\n

1\u00d7<\/p>\n\n\n\n

    6\u00d750\u4ef0\u6cf3\u5206\u89e3@ 0:50 w\/ Fins 1-3-5FR,2-4-6BK (25drill 25swim\uff09<\/p>\n\n\n\n

    4\u00d725 \u4ef0\u6cf3\u51b2\u523a@0:30 0:40 0:30 0:40  (FAST Dive,FR\/ez, FAST Dive, FR\/ez)<\/p>\n\n\n\n

1\u00d7<\/p>\n\n\n\n

        2\u00d725 \u4ef0\u6cf3@0:40  P100 En3<\/p>\n\n\n\n

        2\u00d750 \u4ef0\u6cf3@1:00  P100 En3<\/p>\n\n\n\n

        1\u00d7200 \u81ea\u7531\u6cf3@5:30 <\/p>\n\n\n\n

        1\u00d7100 \u4ef0\u6cf3@3:00 RACE <\/p>\n\n\n\n

        8\u00d725 \u6df7\u5408\u6cf3@0:40 <\/p>\n\n\n\n

1\u00d7<\/p>\n\n\n\n

        2\u00d750 \u4ef0\u6cf3@1:00 P100 En3<\/p>\n\n\n\n

        1\u00d7200 \u81ea\u7531\u6cf3@5:00 <\/p>\n\n\n\n

        2\u00d775 \u4ef0\u6cf3@3:00 RACE <\/p>\n\n\n\n

        8\u00d725 \u6df7\u5408\u6cf3@0:30 <\/p>\n\n\n\n

1\u00d7<\/p>\n\n\n\n

        2\u00d725 \u4ef0\u6cf3@0:40  P100 En3<\/p>\n\n\n\n

        2\u00d750 \u4ef0\u6cf3@1:00  P100 En3<\/p>\n\n\n\n

        1\u00d7200 \u81ea\u7531\u6cf3@5:30 <\/p>\n\n\n\n

        1\u00d7100 \u4ef0\u6cf3@3:00 RACE <\/p>\n\n\n\n

        8\u00d725 \u6df7\u5408\u6cf3@0:40 <\/p>\n\n\n\n

1\u00d7<\/p>\n\n\n\n

        2\u00d750 \u4ef0\u6cf3@1:00 P100 En3<\/p>\n\n\n\n

        1\u00d7200 \u81ea\u7531\u6cf3@5:00 <\/p>\n\n\n\n

        2\u00d775 \u4ef0\u6cf3@3:00 RACE <\/p>\n\n\n\n

        8\u00d725 \u6df7\u5408\u6cf3@0:30 <\/p>\n\n\n\n

1\u00d7<\/p>\n\n\n\n

        2\u00d725 \u4ef0\u6cf3@0:40  P100 En3<\/p>\n\n\n\n

        2\u00d750 \u4ef0\u6cf3@1:00  P100 En3<\/p>\n\n\n\n

        1\u00d7200 \u81ea\u7531\u6cf3@5:30 <\/p>\n\n\n\n

        1\u00d7100 \u4ef0\u6cf3@3:00 RACE <\/p>\n\n\n\n

        8\u00d725 \u6df7\u5408\u6cf3@0:40 <\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

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URSOT\u6e38\u6cf3\u8bad\u7ec3APP\uff0c\u4e3b\u6d41\u5e94\u7528\u5546\u5e97\u5747\u53ef\u4e0b\u8f7d\u3002<\/p>\n\n\n\n

APP\u4f7f\u7528\u95ee\u9898\u53ca\u65b0\u529f\u80fd\u5efa\u8bae\uff1a<\/p>\n\n\n\n

\u5fae\u4fe1\uff1awilliamswim<\/p>\n","protected":false},"excerpt":{"rendered":"

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