https://aquacrew.kr/tags/im/Recent content in IM on 아쿠아크루Hugo -- gohugo.ioen-usSun, 01 Nov 2026 00:00:00 +0000https://aquacrew.kr/p/2026-11-01-%EC%9E%90%EC%B2%B4%ED%9B%88%EB%A0%A8/Sun, 01 Nov 2026 00:00:00 +0000https://aquacrew.kr/p/2026-11-01-%EC%9E%90%EC%B2%B4%ED%9B%88%EB%A0%A8/<img src="https://aquacrew.kr/p/2026-11-01-%EC%9E%90%EC%B2%B4%ED%9B%88%EB%A0%A8/2026-11-01-01.jpg" alt="Featured image of post 2026-11-01 자체훈련" /><h1 id="-자체훈련-2026-11-01">🏊‍♂️ 자체훈련 (2026-11-01) </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">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. KICK</strong></td> <td style="text-align: left">자유형·평영·접영 킥</td> <td style="text-align: left">- 자유형 25m × 6 (40초)<br>- 자유형 25m × 6 (30초)<br>- 평영 25m × 6 (40초)<br>- 접영 25m × 6 (40초)</td> <td style="text-align: left">600m</td> <td style="text-align: left">인터벌 40초 / 30초</td> </tr> <tr> <td style="text-align: left"><strong>2. IM</strong></td> <td style="text-align: left">IM 100m</td> <td style="text-align: left">- 100m × 4 (400m)</td> <td style="text-align: left">400m</td> <td style="text-align: left">1분 40초 목표 · 사이클 2분 10초</td> </tr> <tr> <td style="text-align: left"><strong>3. 100% FAST</strong></td> <td style="text-align: left">자유형·접영·평영 25m</td> <td style="text-align: left">- 자유형 25m × 6 (150m)<br>- 접영 25m × 6 (150m)<br>- 평영 25m × 6 (150m)</td> <td style="text-align: left">450m</td> <td style="text-align: left">휴식 15초 / 20초 / 15초</td> </tr> <tr> <td style="text-align: left"><strong>4. 50m 인터벌</strong></td> <td style="text-align: left">자유형 50m</td> <td style="text-align: left">- 50m × 4 (1분 10초)<br>- 50m × 4 (1분)<br>- 50m × 3 (55초)</td> <td style="text-align: left">550m</td> <td style="text-align: left">인터벌 1분 10초 / 1분 / 55초</td> </tr> <tr> <td style="text-align: left"><strong>5. 플랭크 킥</strong></td> <td style="text-align: left">플랭크 접영 킥 도중 호각</td> <td style="text-align: left">- 50m × 6 (300m)</td> <td style="text-align: left">300m</td> <td style="text-align: left">-</td> </tr> <tr> <td style="text-align: left"><strong>6. 계영 FAST</strong></td> <td style="text-align: left">자유형(계영) 100%</td> <td style="text-align: left">- 50m × 1 (50m)</td> <td style="text-align: left">50m</td> <td style="text-align: left">100% fast</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"><strong>2,350m</strong></td> <td style="text-align: left"></td> </tr> </tbody> </table> <hr> <h3 id="-세부-훈련-내용">📝 세부 훈련 내용 </h3><h4 id="1-kick--600m">1. KICK — 600m </h4><ul> <li><strong>자유형 킥 25m × 6개:</strong> 40초 인터벌</li> <li><strong>자유형 킥 25m × 6개:</strong> 30초 인터벌</li> <li><strong>평영 킥 25m × 6개:</strong> 40초 인터벌</li> <li><strong>접영 킥 25m × 6개:</strong> 40초 인터벌</li> </ul> <hr> <h4 id="2-im--400m">2. IM — 400m </h4><ul> <li><strong>IM 100m × 4개:</strong> 1분 40초 목표 · 사이클 2분 10초</li> </ul> <hr> <h4 id="3-100-fast--450m">3. 100% FAST — 450m </h4><ul> <li><strong>자유형 100% 25m × 6개:</strong> 15초 휴식</li> <li><strong>접영 100% 25m × 6개:</strong> 20초 휴식</li> <li><strong>평영 100% 25m × 6개:</strong> 15초 휴식</li> </ul> <hr> <h4 id="4-50m-인터벌--550m">4. 50m 인터벌 — 550m </h4><ul> <li><strong>자유형 50m × 4개:</strong> 1분 10초 인터벌</li> <li><strong>자유형 50m × 4개:</strong> 1분 인터벌</li> <li><strong>자유형 50m × 3개:</strong> 55초 인터벌</li> </ul> <hr> <h4 id="5-플랭크-킥--300m">5. 플랭크 킥 — 300m </h4><ul> <li><strong>플랭크 접영 킥 도중 호각 50m 킥 × 6개</strong></li> </ul> <hr> <h4 id="6-계영-fast--50m">6. 계영 FAST — 50m </h4><ul> <li><strong>자유형(계영) 100% 50m × 1개</strong></li> </ul>