| Description: | receiving broadcast information, that feeling is the pulse of radio advertising communication and vivid,thirteen weeksThe swim team exercises plan Monday: flexibility exercises preparation activities: jog 400 meters warm-up exercises ( Rou Ren) training content: shoulder pressing 8 * 8/ * 2 groups took leg 8 * 8/ * 2 groups took orthostatic and reach 8 * 8/ * 2 groups took heel raise exercise 8 * 8/ * 2 groups took skip 1 minutes /3 group relaxation exercises: Butterfly land imitation practice Tuesday: lumbar abdomen strength exercises preparation activities: jog four hundred meters warm-up exercises ( Rou Ren) training content: sit ups 20 * 3 group to 20 * 3 in group The backstroke legs 6*8/ beat * 2 group relaxation exercises: backstroke arms imitation Wednesday: speed exercises preparation activities: jog four hundred meters warm-up aerobics (Rou Ren) training content: in situ heavy jumped 20 * 3 group / squat jump 10 * 3 groups (primary) high leg lift 30m * 3 group front kick 30m |