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DIAGRAM LATIHAN RENANG

MINGGU KE II

WU 50 M x 2 Total
50 M gaya dada x 4 x 3 ( 3 )
S
Daya tahan / koreksi gaya
R = 50 M
WU 50 M x 2
50 M gaya dada x 4 X 4 (3 ) 2600
R
Daya tahan / koreksi gaya Meter
R = 50 M
WU 50 M x 2
50 M gaya dada x 4 x 4 ( 3 )
J
Daya tahan / koreksi gaya
R = 50 M

MINGGU KE III

WU 50 M x 2 Total
50 M gaya dada x 4 x 4 ( 3 )
S
Daya tahan / koreksi gaya
R = 50 M
WU 50 M x 2
50 M gaya dada x 4 x 5 ( 3 )
R
Daya tahan / koreksi gaya 3250
R = 50 M Meter
WU
50 M gaya dada x 4 x 5 ( 3 )
J
Daya tahan / koreksi gaya
R = 50 M
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MINGGU KE IV

WU 50 M x 2 Total
50 M gaya dada x 4 x 5 ( 3 )
S
Daya tahan / perbaikan gaya
R= 50 M
WU 50 M x 2
50 M gaya dada x 4 x 2 ( 3 )
R 100 M gaya dada x 3 x 2 (5)
Daya tahan / perbaikan gaya 3450
R = 50 M Meter
WU 50 M x 2
50 M gaya dada x 4 x 2 ( 3 )
J 100 M gaya dada x 3 x 2 ( 5 )
Daya tahan / perbaikan gaya
R = 50 M

MINGGU KE V
vvvvVnv
WU 50 M x 2 Total
50 M gaya dada x 4 X 2 ( 3 )
S
100 M gaya dada x 3 x 2 ( 5 )
R = 50 M
WU 50 M x 2
100 M gaya dada x 3 X 2 ( 5 ) 3650
R
50 M gaya dada x 5 x 2 (2.30) Meter
R = 50 M
WU 50 M x 2
50 M gaya dada x 3 x 2 ( 4.30 )
J
50 M gaya dada x 5 x 2 ( 2.30 )
R = 50 M
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MINGGU KE VI

WU 50 M x 2 Total
50 M gaya dada x 5 x 2 ( 2.30 )
S
100 M gaya dada x 3 x 2 ( 4.30 )
R = 50 M
WU 50 M X 2
50 M gaya dada x 6 x 1 ( 2.30 )
R 100 M gaya dada x 4 x 1 ( 4.30 ) 3750
50 M gaya dada x 6 x 1 ( 2.30 ) Meter
R = 50 M
WU 50 M x 2
200 M gaya dada x 2 x 1 ( 6 )
100 M gaya dada x 4 x 1 ( 4.30 )
J
50 M gaya dada x 5 ( 2.30 )
R = 50 M

MINGGU KE VII

WU 50 x 2 Total
50 M gaya dada x 6 x 1 ( 2 )
S 100 M gaya dada x 4 x 1 ( 3.30 )
200 M gaya dada x 2 x 1 ( 5 )
R = 50 M
WU 50 X 2
50 M gaya dada x 6 X ( 1.30 )
R 100 M gaya dada x 4 x 1 ( 3 )
200 M gaya dada x 2 X 1 ( 4 )
R = 50 M
J WU 50 M x 2
200 M gaya dada x 2 x 1 ( 4 )
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100 M gaya dada x 4 x 1 ( 3 )

50 M gaya dada x 6 x 1 ( 1.30 )
R = 50 M
MINGGU KE VIII

WU 50 M X 2 Total
100 M gaya dada x 4 X 1 ( 3 )T.B.C
S 50 M gaya dada x 6 X 1 ( 2 ) B
50 M gaya dada x 6 X 1 ( 3 ) B.C
R = 50 M T.B.C
WU 50 M X 2
100 M gaya dada x 5 X 1 ( 3) T.B.C
R 50 M gaya dada x 6 X 1 ( 2 ) B 3850m
50 M gaya dada x 6 X 1 ( 3 ) B.C
R = 50 M T.B.C
WU 50 X 2
100 M gaya dada x 3 X 2 ( 3 )
J 50 M gaya dada x 8 ( 4 ) B
50 M gaya dada x 6 ( 4 ) B.C
R = 50 M

MINGGU KE IX

WU 50 X 2 Total
50 M gaya dada x 5 x 2 ( 2 )
S 50 M gaya dada x 4 x 2 ( 3 ) B.C
50 M gaya dada x 4 x 1 ( 3.30 ) B.C.H
R = 50 M
WU 50 x 2
50 M gaya dada x 6 x 2 ( 2 )
R 100 M gaya dada x 4 x 1 ( 5.00 ) B.C
50 M gaya dada x 6 x 1 ( 3 ) B.C.H
R = 50 M
WU 100 M
J 100 M gaya dada x 3 x 2 ( 3 )
100 M gaya dada x 5 x 1 ( 500 ) B.C
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50 M gaya dada x 6 x 1 ( 3 ) B.C.H

R = 100 M

MINGGU KE X

WU 50 x 2 Total
50 M gaya dada x 4 x 1 ( 1.30 )
50 M gaya dada x 4 x 2 ( 3 ) B.C
S 50 M gaya dada x 3 x 2 ( 4 ) B.C.H
50 M gaya dada x 1 ( 5 ) B.C.H.S
R = 100 M T.B.C
WU 50 x 2
50 M gaya dada x 4 x 1 ( 1.30 ) T.B.C
50 M gaya dada x 6 x 1 ( 3 ) B.C
R 50 M gaya dada x 4 x 1 ( 4 ) B.C.H
50 M gaya dada x 2 x 1 ( 5 ) B.C.H.S
R = 100 M T.B.C
WU 50 X 2
50 M gaya dada x 4 x 1 ( 1.30 ) T.B.C
50 M gaya dada x 6 x 1 ( 4 ) B.C
J 50 M gaya dada x 4 x 1 ( 4 ) B.C.H
50 M gaya dada x 2 x 1 ( 5 ) B.C.H.S 3150
R = 100 M T.B.C Meter

MINGGU KE XI
WU 100 M Total
50 M gaya dada x 6 x 1 ( 1,30 ) T.B.C
50 M gaya dada x 4 x 1 ( 2,30 ) B.C
S
50 M gaya dada x 4 x 1 ( 3,30 ) B.C.H
50 M gaya dada x 2 ( 4.30 ) B.C.H.S
R = 100 M T.B.C
WU 100 M
50 M gaya dada x 6 x 1 ( 1,30 ) T.B.C
50 M gaya dada x 2 x 1 ( 4,30 ) B.C
R
50 M gaya dada x 2 x 1 ( 3,30 ) B.C.H
50 M gaya dada x 4 x 1( 2.30 ) B.C.H.S
R = 100 M T.B.C
WU 100 M
J 50 M gaya dada x 6 x 1 ( 1,30 ) T.B.C
50 M gaya dada x 2 x 1 ( 3,30 ) B.C
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50 M gaya dada x 2 x 1( 4,30 ) B.C.H

50 M gaya dada x 4 x 1 ( 2,30 ) B.C.H.S
R = 100 M T.B.C

MINGGU KE XII

WU 100 M Total
50 M gaya dada x 6 x 1 ( 1,30 ) T.B.C
50 M gaya dada x 4 x 1 ( 2,30 ) B.C
S
50 M gaya dada x 4 x 1 ( 3,30 ) B.C.H
50 M gaya dada x 2 x 1 ( 4.30 ) B.C.H.S
R = 100 M T.B.C
WU 100 M
50 M gaya dada x 4 x 1 ( 1,30 ) T.B.C
50 M gaya dada x 4 x 1 ( 2,30 ) B.C
R
50 M gaya dada x 4 x 1 ( 3,30 ) B.C.H
50 M gaya dada x 2 x 1 ( 4,30 ) B.C.H.S
R = 100 M T.B.C
WU 100 M
50 M gaya dada x 4 ( 1,30 ) T.B.C
50 M gaya dada x 3 x 1 ( 2,30 ) B.C
J
50 M gaya dada x 3 x 1 ( 3,30 ) B.C.H
50 M gaya dada x 3 x 1 ( 5 ) B.C.H.S 2750
R = 100 M T.B.C Meter

MINGGU KE XIII

WU 100 M Total
50 M gaya dada x 2 ( 1,20 ) T.B.C
50 M gaya dada x 2 ( 2 ) B.C
S
50 M gaya dada x 2 ( 2,30 ) B.C.H
50 M gaya dada x 3 ( 4 ) B.C.H.S
R = 100 M T.B.C
WU 100 M
50 M gaya dada x 2 ( 1 ) T.B.C
50 M gaya dada x 2 ( 2 ) B.C
R
50 M gaya dada x 2 ( 2,30 ) B.C.H
50 M gaya dada x 2 ( 4 ) B.C.H.S
R = 100 M T.B.C
J WU 100 M
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50 M gaya dada x 4 ( 1 ) T.B.C

50 M gaya dada x 2 ( 1,30 ) B.C
50 M gaya dada x 2 ( 2 ) B.C.H
50 M gaya dada x 1 ( BT ) B.C.H.S
R = 100 M T.B.C