https://aquacrew.kr/tags/%ED%98%B8%ED%9D%A1/Recent content in 호흡 on 아쿠아크루Hugo -- gohugo.ioen-usSun, 18 Oct 2026 00:00:00 +0000https://aquacrew.kr/p/2026-10-18-%EC%BD%94%EC%B9%AD%ED%9B%88%EB%A0%A8/Sun, 18 Oct 2026 00:00:00 +0000https://aquacrew.kr/p/2026-10-18-%EC%BD%94%EC%B9%AD%ED%9B%88%EB%A0%A8/<img src="https://aquacrew.kr/p/2026-10-18-%EC%BD%94%EC%B9%AD%ED%9B%88%EB%A0%A8/2026-10-18-01.jpg" alt="Featured image of post 2026-10-18 코칭훈련" /><h1 id="-코칭훈련-2026-10-18">🏊‍♂️ 코칭훈련 (2026-10-18) </h1><hr> <h3 id="-훈련-요약표">📊 훈련 요약표 </h3><table> <thead> <tr> <th style="text-align: left">구분</th> <th style="text-align: left">훈련 항목</th> <th style="text-align: left">장비</th> <th style="text-align: left">상세 구성</th> <th style="text-align: left">총 거리 / 시간</th> <th style="text-align: left">주요 내용 / 사이클</th> </tr> </thead> <tbody> <tr> <td style="text-align: left"><strong>1. WARM-UP</strong></td> <td style="text-align: left">자유형 4-1 호흡</td> <td style="text-align: left">-</td> <td style="text-align: left">- 50m × 6 (300m)</td> <td style="text-align: left">300m</td> <td style="text-align: left">사이클 1분</td> </tr> <tr> <td style="text-align: left"><strong>2. MAIN ①</strong></td> <td style="text-align: left">자유형 100m 브로큰</td> <td style="text-align: left">-</td> <td style="text-align: left">- 100m × 6 (600m)</td> <td style="text-align: left">600m</td> <td style="text-align: left">- 25m × 4 / 25m 90% swim<br>- 10초 휴식</td> </tr> <tr> <td style="text-align: left"><strong>3. MAIN ②</strong></td> <td style="text-align: left">주종목 50m · 100m 브로큰</td> <td style="text-align: left">-</td> <td style="text-align: left">- 50m × 6 (300m)<br>- 100m × 4 (400m)</td> <td style="text-align: left">700m</td> <td style="text-align: left">- 50m 사이클 1분<br>- 100m: 25m × 4 / 25m 90% swim + 15초 휴식</td> </tr> <tr> <td style="text-align: left"><strong>4. FIN SET</strong></td> <td style="text-align: left">주종목 200m</td> <td style="text-align: left">핀</td> <td style="text-align: left">- 200m × 3 (600m)<br>- 200m × 2 (400m)</td> <td style="text-align: left">1,000m</td> <td style="text-align: left">- 3개: 사이클 3분 10초<br>- 2개: 사이클 3분</td> </tr> <tr> <td style="text-align: left"><strong>5. SPRINT</strong></td> <td style="text-align: left">자유형 50m SP</td> <td style="text-align: left">-</td> <td style="text-align: left">- 50m × 6 (300m)</td> <td style="text-align: left">300m</td> <td style="text-align: left">전력 swim</td> </tr> <tr> <td style="text-align: left"><strong>6. COOL DOWN</strong></td> <td style="text-align: left">다운</td> <td style="text-align: left">-</td> <td style="text-align: left">- 100m × 1</td> <td style="text-align: left">100m</td> <td style="text-align: left">-</td> </tr> <tr> <td style="text-align: left"><strong>합계</strong></td> <td style="text-align: left"><strong>총 훈련 거리</strong></td> <td style="text-align: left"></td> <td style="text-align: left"></td> <td style="text-align: left"><strong>3,000m</strong></td> <td style="text-align: left"></td> </tr> </tbody> </table> <hr> <h3 id="-세부-훈련-내용">📝 세부 훈련 내용 </h3><h4 id="1-warm-up--300m">1. WARM-UP — 300m </h4><ul> <li><strong>자유형 4-1 호흡 50m × 6개:</strong> 사이클 1분</li> </ul> <hr> <h4 id="2-main---600m">2. MAIN ① — 600m </h4><ul> <li><strong>자유형 100m 브로큰 × 6개:</strong> 25m × 4 / 25m 90% swim + 10초 휴식</li> </ul> <hr> <h4 id="3-main---700m">3. MAIN ② — 700m </h4><ul> <li><strong>주종목 50m × 6개:</strong> 사이클 1분</li> <li><strong>주종목 100m 브로큰 × 4개:</strong> 25m × 4 / 25m 90% swim + 15초 휴식</li> </ul> <hr> <h4 id="4-fin-set-핀-착용--1000m">4. FIN SET (핀 착용) — 1,000m </h4><ul> <li><strong>주종목 200m × 3개:</strong> 사이클 3분 10초</li> <li><strong>주종목 200m × 2개:</strong> 사이클 3분</li> </ul> <hr> <h4 id="5-sprint--300m">5. SPRINT — 300m </h4><ul> <li><strong>자유형 50m SP × 6개:</strong> 전력 swim</li> </ul> <hr> <h4 id="6-cool-down--100m">6. COOL DOWN — 100m </h4>