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

\u5bf9\u4e8e\u6709\u7a81\u7834\u9700\u6c42\u7684\u9752\u5c11\u5e74\u77ed\u8ddd\u79bb\u81ea\u7531\u6cf3\u9009\u624b\uff0c\u4f1a\u9762\u4e34\u4e24\u79cd\u8bad\u7ec3\u65b9\u6cd5\u7684\u9009\u62e9\u3002<\/p>\n\n\n\n

1\u3001\u4f18\u5316\u6280\u672f\u52a8\u4f5c\uff0c\u6539\u5584\u6d41\u7ebf\u578b\u72b6\u6001\u51cf\u5c11\u6c34\u963b\uff0c\u63d0\u9ad8\u6e38\u901f\u3002<\/p>\n\n\n\n

2\u3001\u63d0\u5347\u4e13\u9879\u529b\u91cf\uff0c\u589e\u52a0\u52a8\u529b\u8f93\u51fa\u6548\u80fd\uff0c\u63d0\u9ad8\u6e38\u901f\u3002<\/p>\n\n\n\n

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\u80fd\u5426\u5408\u4e8c\u4e3a\u4e00\u5462\uff1f\u5c06\u4e24\u8005\u7684\u8bad\u7ec3\u4e92\u8865\uff0c\u8ba9\u9009\u624b\u5728\u63d0\u5347\u6280\u672f\u72b6\u6001\u7684\u540c\u65f6\uff0c\u66f4\u9ad8\u6548\u5730\u5c06\u4e13\u9879\u529b\u91cf\u8bad\u7ec3\u7684\u6210\u679c\uff0c\u6574\u5408\u5728\u8bad\u7ec3\u9636\u6bb5\u7684\u8fd0\u52a8\u72b6\u6001\u4e4b\u4e2d\u3002<\/p>\n\n\n\n

\u4eca\u5929\uff0cwilliamswim.com\u7684\u738b\u6559\u7ec3\uff0c\u4ecb\u7ecd\u4e00\u5957\u9002\u7528\u4e8e\u9752\u5c11\u5e74\u77ed\u8ddd\u79bb\u81ea\u7531\u6cf3\u9009\u624b\u7684\u4e13\u9879\u529b\u91cf\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f9b\u6709\u9700\u6c42\u7684\u6559\u7ec3\u540c\u884c\u53c2\u8003\u501f\u9274\u3002<\/p>\n\n\n\n

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

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

    300 Choice swim<\/p>\n\n\n\n

    300 Choice 50 kick – 50 drill<\/p>\n\n\n\n

    300 swim  (75 + 25 fast)\ufeff<\/p>\n\n\n\n

\u8fd9\u662f\u70ed\u8eab\u9636\u6bb5\u7684\u8bad\u7ec3\u5185\u5bb9\uff0c\u7531\u4efb\u610f\u6cf3\u59ff\u7684\u6fc0\u6d3b\u6e38\u3001\u6253\u817f+\u5206\u89e3\u3001\u6700\u540e\u81ea\u7531\u6cf3\u53d8\u901f\u6e38\u7ec4\u6210\u3002<\/p>\n\n\n\n

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

2\u00d7<\/p>\n\n\n\n

    100 last 25 fast @1:25, 1:35<\/p>\n\n\n\n

    100 last 50 fast @1:25, 1:35<\/p>\n\n\n\n

    100 last 75 fast @1:25, 1:35<\/p>\n\n\n\n

\u81ea\u7531\u6cf3\u4e13\u9879\u5212\u624b\u7ec3\u4e60\uff0c\u91c7\u7528\u9012\u589e\u8ddd\u79bb\u52a0\u901f\u6e38\uff0c\u5c5e\u4e8e\u53d8\u6362\u8bad\u7ec3\u6cd5\u5185\u5bb9\uff0c\u7528\u4e8e\u5e2e\u52a9\u9009\u624b\u9010\u6b65\u9002\u5e94\u52a0\u901f\u6e38\u8d1f\u8377\u5f3a\u5ea6\uff0c\u5efa\u7acb\u7a33\u5b9a\u7684\u5212\u6c34\u6280\u672f\u72b6\u6001\u3002<\/p>\n\n\n\n

\u6bcf\u7ec4\u75313\u00d7100\u81ea\u7531\u6cf3\u5212\u624b\u7ec4\u6210\uff0c\u4ece\u7b2c1\u4e2a\u7684\u6700\u540e25\u7c73\u5feb\u901f\u5f00\u59cb\uff0c\u5230\u7b2c3\u4e2a\u7684\u6700\u540e75\u7c73\u5feb\u901f\u6e38\u7ed3\u675f\uff0c\u6bcf\u7ec4\u7ed3\u675f\u540e\uff0c\u53ef\u4ee5\u8fdb\u884c\u9002\u5f53\u7684\u4f11\u606f\u8c03\u6574\u3002<\/p>\n\n\n\n

\u7b2c1\u8f6e\u5305\u5e72\u65f6\u95f4\uff1a@1:25<\/p>\n\n\n\n

\u7b2c2\u8f6e\u5305\u5e72\u65f6\u95f4\uff1a@1:35<\/p>\n\n\n\n

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

2\u00d7<\/p>\n\n\n\n

    100 last 25 fast @1:45, 1:55<\/p>\n\n\n\n

    100 last 50 fast @1:45, 1:55<\/p>\n\n\n\n

    100 last 75 fast @1:45, 1:55<\/p>\n\n\n\n

\u6df7\u5408\u6cf3\u548c\u81ea\u7531\u6cf3\u4e13\u9879\u5212\u624b\u7ec3\u4e60\uff0c\u540c\u6837\u91c7\u7528\u9012\u589e\u8ddd\u79bb\u52a0\u901f\u6e38\uff0c\u5c5e\u4e8e\u53d8\u6362\u8bad\u7ec3\u6cd5\u5185\u5bb9\uff0c\u6df7\u5408\u6cf3\u7684\u52a0\u5165\uff0c\u7528\u4e8e\u8c03\u8282\u9009\u624b\u7684\u4e13\u9879\u808c\u7fa4\u8d1f\u8377\u72b6\u6001\uff0c\u4f5c\u4e3a\u8212\u7f13\u4e13\u9879\u808c\u7fa4\u8fd0\u884c\u65b9\u5f0f\u7684\u4e00\u79cd\u4f18\u5316\u7ec3\u4e60\u7b56\u7565\u3002<\/p>\n\n\n\n

\u7b2c1\u7ec4\u75313\u00d7100\u6df7\u5408\u6cf3\u5212\u624b\u7ec4\u6210\uff0c\u7b2c2\u7ec4\u75313\u00d7100\u81ea\u7531\u6cf3\u5212\u624b\u7ec4\u6210\uff0c\u540c\u6837\u662f\u4ece\u7b2c1\u4e2a\u7684\u6700\u540e25\u7c73\u5feb\u901f\u5f00\u59cb\uff0c\u5230\u7b2c3\u4e2a\u7684\u6700\u540e75\u7c73\u5feb\u901f\u6e38\u7ed3\u675f\uff0c\u6bcf\u7ec4\u7ed3\u675f\u540e\uff0c\u53ef\u4ee5\u8fdb\u884c\u9002\u5f53\u7684\u4f11\u606f\u8c03\u6574\u3002<\/p>\n\n\n\n

\u7b2c1\u8f6e\u5305\u5e72\u65f6\u95f4\uff1a@1:45\uff08\u6df7\u5408\u6cf3\uff09<\/p>\n\n\n\n

\u7b2c2\u8f6e\u5305\u5e72\u65f6\u95f4\uff1a@1:55\uff08\u81ea\u7531\u6cf3\uff09\u5305\u5e72\u65f6\u95f4\u6700\u957f\uff0c\u540e\u7a0b\u901f\u5ea6\u8981\u6c42\u66f4\u5feb\u3002<\/p>\n\n\n\n

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

2\u00d7<\/p>\n\n\n\n

    1\u00d750 Kick Fast @1:10<\/p>\n\n\n\n

    4\u00d725 Swim Fast @:35<\/p>\n\n\n\n

    2\u00d750 Kick Fast @1:10<\/p>\n\n\n\n

    4\u00d725 Swim Fast @35<\/p>\n\n\n\n

    3\u00d750 Kick Fast @1:10<\/p>\n\n\n\n

    4\u00d725 Swim Fast @:35<\/p>\n\n\n\n

\u81ea\u7531\u6cf3\u5feb\u901f\u6253\u817f\uff0850\u7c73\uff09\u4e0e\u5feb\u901f\u6e38\uff0825\u7c73\uff09\u7684\u7ec4\u5408\u5f0f\u7ec3\u4e60\uff0c\u7528\u4ee5\u5e2e\u52a9\u9009\u624b\u901a\u8fc7\u5feb\u9891\u7387\u6253\u817f\u72b6\u6001\uff0c\u5b8c\u5584\u5feb\u901f\u81ea\u7531\u6cf3\u7684\u914d\u5408\u6280\u672f\u52a8\u4f5c\uff0c\u4f53\u9a8c\u77ed\u8ddd\u79bb\u81ea\u7531\u6cf3\u7684\u624b\u817f\u540c\u6b65\u8282\u594f\u3002<\/p>\n\n\n\n

\u8fd9\u662f\u4e00\u7ec4\u5c06\u6280\u672f\u8bad\u7ec3\u4e0e\u4e13\u9879\u529b\u91cf\u8bad\u7ec3\u505a\u6574\u5408\uff0c\u901a\u8fc7\u5feb\u901f\u6253\u817f\u5efa\u7acb\u826f\u597d\u7684\u8eab\u4f53\u4f4d\u7f6e\u4e0e\u7a33\u5b9a\u72b6\u6001\uff0c\u518d\u8fdb\u884c\u77ed\u8ddd\u79bb\u81ea\u7531\u6cf3\u5feb\u901f\u6e38\uff0c\u4fc3\u4f7f\u9009\u624b\u5728\u9ad8\u901f\u6e38\u8fdb\u72b6\u6001\u4e0b\uff0c\u5b8c\u5584\u4e13\u9879\u6280\u672f\u52a8\u4f5c\u3002<\/p>\n\n\n\n

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

\u9752\u5c11\u5e74\uff1a100\u7c73\u81ea\u7531\u6cf3\u4e13\u9879\u529b\u91cf\u8bad\u7ec3\u8ba1\u5212\uff0c\u73b0\u5df2\u4e0a\u7ebf\u53d1\u5e03\uff0c\u4f9b\u6709\u9700\u8981\u7684\u6559\u7ec3\u540c\u884c\u8c03\u7528\u8bad\u7ec3\u3002<\/p>\n\n\n\n

\u672c\u8ba1\u5212\uff0c\u9002\u7528\u4e8e\u9752\u5c11\u5e74\u4e2d\u9ad8\u7ea7\u522b\u81ea\u7531\u6cf3\u9009\u624b\uff0c\u8ba1\u5212\u4ee5\u6253\u817f\u548c\u5212\u624b\u7ec4\u5408\u5f0f\u7ec3\u4e60\u4e3a\u4e3b\uff0c\u4fa7\u91cd\u63d0\u5347\u81ea\u7531\u6cf3\u4e13\u9879\u808c\u7fa4\u529b\u91cf\u548c\u5f3a\u5316\u5fc3\u80ba\u673a\u80fd\u3002<\/p>\n\n\n\n

\u8ba1\u5212\u76ee\u7684\uff1a<\/p>\n\n\n\n

1\u3001\u5212\u624b\u8bad\u7ec3\u5355\u5143\uff0c\u75314\u7ec4\u9012\u589e\u5f3a\u5ea6\u8bad\u7ec3\u7ec4\u6210\uff0c\u901a\u8fc725\u7c73-50\u7c73-75\u7c73\u7684\u9012\u589e\u52a0\u901f\u7ec3\u4e60\uff0c\u7528\u4e8e\u5f3a\u5316\u81ea\u7531\u6cf3\u540e\u7a0b\u52a0\u901f\u80fd\u529b\uff0c\u9010\u6b65\u63d0\u5347\u4e13\u9879\u808c\u7fa4\u7684\u8d1f\u8377\u5f3a\u5ea6\u4e0e\u627f\u53d7\u80fd\u529b\u3002<\/p>\n\n\n\n

2\u3001\u6253\u817f\u4e0e\u914d\u5408\u6e38\u8bad\u7ec3\u5355\u5143\uff0c\u753150\u7c73\u6253\u817f\u4e0e4\u00d725\u7c73\u5feb\u901f\u81ea\u7531\u6cf3\u7ec4\u6210\uff0c\u7528\u4ee5\u5e2e\u52a9\u9009\u624b\u901a\u8fc7\u5feb\u9891\u7387\u6253\u817f\u72b6\u6001\uff0c\u5b8c\u5584\u5feb\u901f\u81ea\u7531\u6cf3\u7684\u914d\u5408\u6280\u672f\u52a8\u4f5c\uff0c\u4f53\u9a8c\u77ed\u8ddd\u79bb\u81ea\u7531\u6cf3\u7684\u624b\u817f\u540c\u6b65\u8282\u594f\u3002<\/p>\n\n\n\n

3\u3001\u591a\u8f6e\u6b21\u7684\u4e13\u9879\u5212\u624b\u548c\u6253\u817f\u8bad\u7ec3\uff0c\u7528\u4e8e\u52a0\u5f3a\u81ea\u7531\u6cf3\u9009\u624b\u7684\u57fa\u7840\u8bad\u7ec3\u80fd\u529b\uff0c\u6539\u5584\u5fc3\u80ba\u529f\u80fd\u8f93\u51fa\u6548\u7387\uff0c\u63d0\u9ad8\u80fd\u91cf\u8f6c\u6362\u6548\u80fd\uff0c\u5e26\u52a8\u6574\u4f53\u8bad\u7ec3\u80fd\u529b\u7684\u63d0\u5347\u3002<\/p>\n\n\n\n

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

\u8bad\u7ec3\u63d0\u793a\uff1a<\/p>\n\n\n\n

1\u3001\u5728\u5212\u624b\u8bad\u7ec3\u5355\u5143\uff0c\u63d0\u793a\u9009\u624b\u5728\u5206\u6bb5\u52a0\u901f\u9636\u6bb5\uff0c\u5173\u6ce8\u547c\u5438\u8282\u594f\u548c\u5212\u6c34\u6548\u679c\u3002<\/p>\n\n\n\n

2\u3001\u5728\u6253\u817f\u4e0e\u914d\u5408\u6e38\u4ea4\u66ff\u8bad\u7ec3\u5355\u5143\uff0c\u63d0\u793a\u9009\u624b\u5173\u6ce8\u8eab\u4f53\u4f4d\u7f6e\u3001\u6d41\u7ebf\u578b\u72b6\u6001\uff0c\u540c\u65f6\u5728\u914d\u5408\u6e38\u9636\u6bb5\uff0c\u8bbe\u5b9a\u6c34\u4e0b\u6253\u817f\u7684\u51fa\u6c34\u8ddd\u79bb\u3002<\/p>\n\n\n\n

3\u3001\u5728\u6bcf\u8f6e\u6b21\u7684\u5feb\u901f\u81ea\u7531\u6cf3\u8bad\u7ec3\u7ed3\u675f\u540e\uff0c\u53ca\u65f6\u505a\u597d\u5fc3\u7387\u6570\u636e\u91c7\u96c6\uff0c\u7528\u4ee5\u5bf9\u6bd4\u8d1f\u8377\u5f3a\u5ea6\u7684\u5b8c\u6210\u60c5\u51b5\u3002<\/p>\n\n\n\n

\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

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

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