{"id":30419,"date":"2026-05-20T08:48:48","date_gmt":"2026-05-20T00:48:48","guid":{"rendered":"https:\/\/www.worldswim.net\/?p=30419"},"modified":"2026-05-20T08:48:48","modified_gmt":"2026-05-20T00:48:48","slug":"%e8%81%8c%e4%b8%9a%e6%b8%b8%e6%b3%b3%e6%95%99%e7%bb%83%e4%b8%93%e8%be%91%ef%bc%8839%ef%bc%89-200%e6%b7%b7%e5%90%88%e6%b3%b3%e9%99%86%e4%b8%8a%e4%bd%93%e8%83%bd%e6%b0%b4%e4%b8%8a","status":"publish","type":"post","link":"https:\/\/www.worldswim.net\/index.php\/2026\/05\/20\/%e8%81%8c%e4%b8%9a%e6%b8%b8%e6%b3%b3%e6%95%99%e7%bb%83%e4%b8%93%e8%be%91%ef%bc%8839%ef%bc%89-200%e6%b7%b7%e5%90%88%e6%b3%b3%e9%99%86%e4%b8%8a%e4%bd%93%e8%83%bd%e6%b0%b4%e4%b8%8a\/","title":{"rendered":"\u804c\u4e1a\u6e38\u6cf3\u6559\u7ec3\u4e13\u8f91\uff0839\uff09\u2014\u2014200\u6df7\u5408\u6cf3\u9646\u4e0a\u4f53\u80fd+\u6c34\u4e0a\u4e13\u9879\u7ec4\u5408\u8bad\u7ec3"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

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<\/p>\n\n\n\n

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

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2\u00d7\uff08\u4e0a\u80a2\u4e13\u9879 + \u6838\u5fc3\u7a33\u5b9a + \u6838\u5fc3\u65cb\u8f6c\uff09
5 \u2014 15\u6b21\/\u5f15\u4f53\u5411\u4e0a\uff1a\u9ad8\u4f4d\u4e0b\u62c9
5 \u2014 10\u6b21\/\u6760\u94c3\u8179\u808c\u6eda\u8f6e\uff08\u5065\u8179\u8f6e\uff09\uff1a\u8dea\u59ff\uff0c\u53cc\u624b\u63e1\u6eda\u8f6e\u5411\u524d\u63a8\u51fa\u518d\u6536\u56de
5 \u2014 10\u6b21\u8d1f\u91cd\u4fc4\u7f57\u65af\u8f6c\u4f53\uff1a\u5750\u59ff\u5c48\u819d\uff0c\u8eab\u4f53\u540e\u503e\uff0c\u53cc\u624b\u6301\u54d1\u94c3\uff0c\u5de6\u53f3\u8f6c\u4f53\u89e6\u5730<\/p>\n\n\n\n

3\u00d7\uff08\u63a8 + \u4f38 + \u62c9\uff09
6 \u2014 12\u6b21\/\u54d1\u94c3\u5367\u63a8\uff1a\u4ef0\u5367\u5e73\u677f\u6216\u659c\u677f\uff0c\u53cc\u624b\u54d1\u94c3\u63a8\u8d77
6 \u2014 12\u6b21\/\u8fc7\u5934\u4e09\u5934\u808c\u4f38\u5c55\uff1a\u53cc\u624b\u6301\u54d1\u94c3\u4e3e\u8fc7\u5934\u9876\uff0c\u5c48\u8098\u4e0b\u653e\u81f3\u9888\u540e\u518d\u4f38\u76f4
6 \u2014 12\u6b21\/\u5f39\u529b\u5e26\u4f4e\u4f4d\u5212\u8239\uff1a\u5750\u59ff\u6216\u8dea\u59ff\uff0c\u5f39\u529b\u5e26\u56fa\u5b9a\u4f4e\u4f4d\uff0c\u5411\u8179\u90e8\u65b9\u5411\u62c9<\/p>\n\n\n\n

4\u00d7\uff08\u7206\u53d1\u529b + \u901f\u5ea6\u529b\u91cf\uff09
5 \u2014 10\u6b21\/\u60ac\u5782\u9ad8\u7ffb\uff1a\u4ece\u5927\u817f\u4e2d\u90e8\u60ac\u5782\u4f4d\u7f6e\u5f00\u59cb\uff0c\u5feb\u901f\u4f38\u9acb\u8038\u80a9\uff0c\u63a5\u6760\u4e8e\u80a9\u90e8
5 \u2014 10\u6b21\/\u6218\u7ef3\uff1a\u5355\u6570\u7ec4 = \u53cc\u624b\u6ce2\u6d6a\uff0c\u53cc\u6570\u7ec4 = \u4ea4\u66ff\u6ce2\u6d6a<\/p>\n\n\n\n

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

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2\u00d7
4\u00d725 \u4e3b \u9879@0:35 \u6d6e\u677f\u6253\u817f
4\u00d750 \u9009 \u62e9@1:20 \u8ffd\u9010\u6253\u817f\uff08\u9996\u53d1\u961f\u5458\u8f7b\u677e\uff0c\u6700\u540e\u51fa\u53d1\u961f\u5458\u5168\u529b\u8d76\u8d85\uff09
4\u00d750 \u6df7\u5408\u6cf3@1:15 \u6700\u540e25\u7c73\u52a0\u901f\u6e38<\/p>\n\n\n\n

2\u00d7
4\u00d725 \u8776 \u6cf3@0:40 \u6c34\u4e0b\u6253\u817f
3\u00d7300 \u81ea\u7531\u6cf3@4:00 80%
3\u00d7100 \u6df7\u5408\u6cf3@2:00 \u5f92\u624b\u5feb\u901f\u6253\u817f<\/p>\n\n\n\n

10\u00d750 \u81ea\u7531\u6cf3@0:50\u00d71 0:45\u00d72 0:40\u00d73 0:35\u00d74 \u9012\u589e\u52a0\u901f<\/p>\n\n\n\n

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2\u00d7
4\u00d725 \u4e3b \u9879@0:35 \u6d6e\u677f\u6253\u817f
4\u00d750 \u9009 \u62e9@1:20 \u8ffd\u9010\u6253\u817f\uff08\u9996\u53d1\u961f\u5458\u8f7b\u677e\uff0c\u6700\u540e\u51fa\u53d1\u961f\u5458\u5168\u529b\u8d76\u8d85\uff09
4\u00d750 \u6df7\u5408\u6cf3@1:15 \u6700\u540e25\u7c73\u52a0\u901f\u6e38<\/p>\n\n\n\n

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

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\u514d\u8d23\u58f0\u660e:<\/p>\n\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<\/li>\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<\/li>\n\n\n\n
  3. \u672c\u8bad\u7ec3\u8ba1\u5212\uff0c\u4ec5\u9650\u672c\u5e94\u7528\u4e2d\u8fdb\u884c\u4f7f\u7528\uff0c\u672c\u516c\u53f8\u4f9d\u6cd5\u4eab\u6709\u76f8\u5e94\u7684\u77e5\u8bc6\u4ea7\u6743\uff0c\u5305\u62ec\u4f46\u4e0d\u9650\u4e8e\u8457\u4f5c\u6743\u3001\u5546\u6807\u6743\u3001\u4e13\u5229\u6743\u6216\u5176\u5b83\u4e13\u5c5e\u6743\u5229\u7b49\uff0c\u53d7\u5230\u76f8\u5173\u6cd5\u5f8b\u7684\u4fdd\u62a4\u3002\u672a\u7ecf\u672c\u516c\u53f8\u660e\u793a\u6388\u6743\uff0c\u4e0d\u5f97\u6563\u5e03\u672c\u5e94\u7528\u6240\u4f7f\u7528\u7684\u4e0a\u8ff0\u4efb\u4f55\u8d44\u6599\u548c\u8d44\u6e90\uff0c\u6216\u6839\u636e\u4e0a\u8ff0\u8d44\u6599\u548c\u8d44\u6e90\u5236\u4f5c\u6210\u4efb\u4f55\u79cd\u7c7b\u7269\u54c1\u3002
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