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<p>2024. 6. 23(일) 사직 스파르타 훈련<br><br><span style="color: #333333; background-color: #ffffff;" data-ke-size="size18"><b><span style="color: #006dd7;" data-ke-size="size20"><워밍업 06:30~7:00></span> : 5번레인(경영풀)<br></b></span><br><span style="color: #333333; background-color: #ffffff;" data-ke-size="size20"><span style="color: #ee2323;">*워밍업 또는 드릴<br></span></span><br><br><b><span data-ke-size="size18"><span style="color: #006dd7;" data-ke-size="size20"><메인 7:05~7:50></span> : 5번레인(경영풀)<br></span></b><br><span style="color: #333333; background-color: #ffffff;" data-ke-size="size20"><span style="color: #ee2323;">*인타발 및 장거리 위주의 본 프로그램<br></span></span>  <br><span style="color: #333333; background-color: #ffffff;" data-ke-size="size18"><b><span data-ke-size="size20">06:30</span> </b></span>되면 프로그램 시작할 수 있도록 5번레인(경영풀)에 모여주세요.<br>**가민워치에 수영기능 있으면 50m 세팅해 놓고 오세요~ 없으면 하나 장만해서 매번 수영할 때 <span style="color: #333333; background-color: #ffffff;" data-ke-size="size20"><span style="color: #ee2323;">본인의 페이스를 체크하고 기록을 향상시키도록 노력해 봅시다~^^</span></span></p><div class="table-wrap"><table data-ke-type="table" data-ke-align="alignLeft" style="width: 100.99%; height: 203px;" border="1"><tbody><tr style="height: 10px;"><td style="width: 100.124%; height: 10px; text-align: center;" colspan="9"><b><span data-ke-size="size14">TEAM 오르카 트레이닝</span></b></td></tr><tr style="height: 10px;"><td style="width: 12.995%; height: 10px; text-align: center;"><span data-ke-size="size14">훈련구분</span></td><td style="width: 12.1275%; height: 10px; text-align: center;"><span data-ke-size="size14">훈련내용</span></td><td style="width: 6.31309%; height: 10px; text-align: center;"><span data-ke-size="size14">거리</span></td><td style="width: 5.44554%; height: 10px; text-align: center;"><span data-ke-size="size14">횟수</span></td><td style="width: 5.56931%; height: 10px; text-align: center;"><span data-ke-size="size14">세트</span></td><td style="width: 9.28219%; height: 10px; text-align: center;"><span data-ke-size="size14">싸이클</span></td><td style="width: 7.54947%; height: 10px; text-align: center;"><span data-ke-size="size14">강도</span></td><td style="width: 14.2326%; height: 10px; text-align: center;"><span data-ke-size="size14">총거리</span></td><td style="width: 26.6089%; height: 10px; text-align: center;"><span data-ke-size="size14">비고</span></td></tr><tr style="height: 10px;"><td style="width: 12.995%; height: 60px; text-align: center;" rowspan="4"><span data-ke-size="size14">워밍업<br></span><b>(6:30~7:00)</b></td><td style="width: 12.1275%; height: 10px; text-align: center;"><span data-ke-size="size14">자유형킥</span></td><td style="width: 6.31309%; height: 10px; text-align: center;"><span data-ke-size="size14">500</span></td><td style="width: 5.44554%; height: 10px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 5.56931%; height: 60px; text-align: center;" rowspan="4"><span data-ke-size="size14">1</span></td><td style="width: 9.28219%; height: 10px; text-align: center;"><span data-ke-size="size14">7분</span></td><td style="width: 7.54947%; height: 10px; text-align: center;"><span data-ke-size="size14"> </span></td><td style="width: 14.2326%; height: 10px; text-align: center;"><span data-ke-size="size14">500</span></td><td style="width: 26.6089%; height: 10px; text-align: center;"><span data-ke-size="size14"> </span></td></tr><tr style="height: 16px;"><td style="width: 12.1275%; height: 16px; text-align: center;"><span data-ke-size="size14">배영킥</span></td><td style="width: 6.31309%; height: 16px; text-align: center;"><span data-ke-size="size14">200</span></td><td style="width: 5.44554%; height: 16px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 9.28219%; height: 16px; text-align: center;"><span data-ke-size="size14">3분</span></td><td style="width: 7.54947%; height: 16px; text-align: center;"><span data-ke-size="size14"> </span></td><td style="width: 14.2326%; height: 16px; text-align: center;"><span data-ke-size="size14">200</span></td><td style="width: 26.6089%; height: 16px; text-align: center;"><span data-ke-size="size14"> </span></td></tr><tr style="height: 24px;"><td style="width: 12.1275%; height: 24px; text-align: center;"><span data-ke-size="size14">사이드접영킥</span></td><td style="width: 6.31309%; height: 24px; text-align: center;"><span data-ke-size="size14">200</span></td><td style="width: 5.44554%; height: 24px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 9.28219%; height: 24px; text-align: center;"><span data-ke-size="size14">3분</span></td><td style="width: 7.54947%; height: 24px; text-align: center;"><span data-ke-size="size14"> </span></td><td style="width: 14.2326%; height: 24px; text-align: center;"><span data-ke-size="size14">200</span></td><td style="width: 26.6089%; height: 24px; text-align: center;"></td></tr><tr style="height: 10px;"><td style="width: 12.1275%; height: 10px; text-align: center;"><span data-ke-size="size14">자유형드릴</span></td><td style="width: 6.31309%; height: 10px; text-align: center;"><span data-ke-size="size14">1000</span></td><td style="width: 5.44554%; height: 10px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 9.28219%; height: 10px; text-align: center;"><span data-ke-size="size14">17분</span></td><td style="width: 7.54947%; height: 10px; text-align: center;"><span data-ke-size="size14"> </span></td><td style="width: 14.2326%; height: 10px; text-align: center;"><span data-ke-size="size14">1000</span></td><td style="width: 26.6089%; height: 10px; text-align: center;"><span data-ke-size="size14">사이드킥200,한팔자유형200,<br>차렷200,주먹200,양쪽호흡200</span></td></tr><tr style="height: 11px;"><td style="width: 12.995%; height: 93px; text-align: center;" rowspan="5"><span data-ke-size="size14">메인운동<br></span><b>(7:06~7:50)</b></td><td style="width: 12.1275%; height: 11px; text-align: center;"><span data-ke-size="size14">IM</span></td><td style="width: 6.31309%; height: 11px; text-align: center;"><span data-ke-size="size14">600</span></td><td style="width: 5.44554%; height: 11px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 5.56931%; height: 11px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 9.28219%; height: 11px; text-align: center;"><span data-ke-size="size14">10분</span></td><td style="width: 7.54947%; height: 11px; text-align: center;"><span data-ke-size="size14">EN3</span></td><td style="width: 14.2326%; height: 11px; text-align: center;"><span data-ke-size="size14">600</span></td><td style="width: 26.6089%; height: 11px; text-align: center;"><span data-ke-size="size14"> </span></td></tr><tr style="height: 26px;"><td style="width: 12.1275%; height: 26px; text-align: center;"><span data-ke-size="size14">자유형</span></td><td style="width: 6.31309%; height: 26px; text-align: center;"><span data-ke-size="size14">1000</span></td><td style="width: 5.44554%; height: 26px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 5.56931%; height: 26px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 9.28219%; height: 26px; text-align: center;"><span data-ke-size="size14">16분</span></td><td style="width: 7.54947%; height: 26px; text-align: center;"><span data-ke-size="size14">EN3</span></td><td style="width: 14.2326%; height: 26px; text-align: center;"><span data-ke-size="size14">1000</span></td><td style="width: 26.6089%; height: 26px; text-align: center;"><span data-ke-size="size14">선두13분</span></td></tr><tr style="height: 21px;"><td style="width: 12.1275%; height: 21px; text-align: center;"><span data-ke-size="size14">배/자</span></td><td style="width: 6.31309%; height: 21px; text-align: center;"><span data-ke-size="size14">100</span></td><td style="width: 5.44554%; height: 21px; text-align: center;"><span data-ke-size="size14">2</span></td><td style="width: 5.56931%; height: 21px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 9.28219%; height: 21px; text-align: center;"><span data-ke-size="size14">4분</span></td><td style="width: 7.54947%; height: 21px; text-align: center;"><span data-ke-size="size14">EN3</span></td><td style="width: 14.2326%; height: 21px; text-align: center;"><span data-ke-size="size14">200</span></td><td style="width: 26.6089%; height: 21px; text-align: center;"></td></tr><tr style="height: 15px;"><td style="width: 12.1275%; height: 15px; text-align: center;"><span data-ke-size="size14">자유형</span></td><td style="width: 6.31309%; height: 15px; text-align: center;"><span data-ke-size="size14">500</span></td><td style="width: 5.44554%; height: 15px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 5.56931%; height: 15px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 9.28219%; height: 15px; text-align: center;"><span data-ke-size="size14">8분</span></td><td style="width: 7.54947%; height: 15px; text-align: center;"><span data-ke-size="size14">EN3</span></td><td style="width: 14.2326%; height: 15px; text-align: center;"><span data-ke-size="size14">500</span></td><td style="width: 26.6089%; height: 15px; text-align: center;"><span data-ke-size="size14">선두6분 30초</span></td></tr><tr style="height: 20px;"><td style="width: 12.1275%; height: 20px; text-align: center;"><span data-ke-size="size14">평/자</span></td><td style="width: 6.31309%; height: 20px; text-align: center;"><span data-ke-size="size14">100</span></td><td style="width: 5.44554%; height: 20px; text-align: center;"><span data-ke-size="size14">2</span></td><td style="width: 5.56931%; height: 20px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 9.28219%; height: 20px; text-align: center;"><span data-ke-size="size14">4분</span></td><td style="width: 7.54947%; height: 20px; text-align: center;"><span data-ke-size="size14">EN3</span></td><td style="width: 14.2326%; height: 20px; text-align: center;"><span data-ke-size="size14">200</span></td><td style="width: 26.6089%; height: 20px; text-align: center;"></td></tr><tr style="height: 10px;"><td style="width: 12.995%; height: 20px; text-align: center;" rowspan="2"><span data-ke-size="size14"><b>쿨다운 8번레인</b><br><b>(7:50~7:55)</b><br></span></td><td style="width: 12.1275%; height: 10px; text-align: center;"><span data-ke-size="size14">배영</span></td><td style="width: 6.31309%; height: 10px; text-align: center;"><span data-ke-size="size14">100</span></td><td style="width: 5.44554%; height: 10px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 5.56931%; height: 10px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 9.28219%; height: 10px; text-align: center;"><span data-ke-size="size14">2분</span></td><td style="width: 7.54947%; height: 10px; text-align: center;"><span data-ke-size="size14"> </span></td><td style="width: 14.2326%; height: 10px; text-align: center;"><span data-ke-size="size14">100</span></td><td style="width: 26.6089%; height: 20px; text-align: center;" rowspan="2"><span data-ke-size="size14">맨발</span></td></tr><tr style="height: 10px;"><td style="width: 12.1275%; height: 10px; text-align: center;"><span data-ke-size="size14">맨발</span></td><td style="width: 6.31309%; height: 10px; text-align: center;"><span data-ke-size="size14">100</span></td><td style="width: 5.44554%; height: 10px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 5.56931%; height: 10px; text-align: center;"><span data-ke-size="size14">1</span></td><td style="width: 9.28219%; height: 10px; text-align: center;"><span data-ke-size="size14">2분</span></td><td style="width: 7.54947%; height: 10px; text-align: center;"><span data-ke-size="size14"> </span></td><td style="width: 14.2326%; height: 10px; text-align: center;"><span data-ke-size="size14">100</span></td></tr><tr style="height: 10px;"><td style="width: 59.2821%; height: 10px; text-align: center;" colspan="7"><span data-ke-size="size14">TOTAL</span></td><td style="width: 14.2326%; height: 10px; text-align: center;"><span data-ke-size="size14">4600</span></td><td style="width: 26.6089%; height: 10px; text-align: center;"></td></tr></tbody></table></div><p> </p>
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