TeamK-1 PROJECT2002 01.11MENU
11月から、年間スケジュールにのって、ぼちぼち行きましょう。
3日間づつぐらいで、IM順でSTKの練習と、FRはベース（HR１２０−１５０）を多く
泳ぎます。
PS:小３でIM２：４４！FR３１！の選手、加西校へきました。昔の衣笠くんや、
村上くんよりまだ速いなー。先は長いのであわてないあわてない＾＾。
Daily Workout [988] for Thursday, November 1, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
800 6:30 PM 1 x 800 on 14:00 W-UP/KICK REC K CHO 1:45
600 6:45 PM 8 x 25 on :30 FLY/KICK&SWIM } 1x SP1 D FLY 2:00
8 x 25 on :30 BK/3H-1EZ FORM } SP1 S BK 2:00
8 x 25 on :30 BR/DPS~DES by2t } EN2 S BR 2:00
100 6:58 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,500 7:02 PM 4 x 50 on 1:00 IM/HARD YOUR PACE } 3x SP1 S IM 2:00
3 x 100 on 1:30 Recovery/swim-down } REC S FR 1:30
1,500 7:29 PM 1 x 1500 on 20:00 SIDEK-FINS ON EN1 K FIN 1:20
1,500 7:50 PM 1 x 1500 on 20:00 PULL/13579BRSby300 EN1 P FR 1:20
1,500 8:11 PM 1 x 1500 on 20:00 SWIM/3HR CHECK EN2 EN2 S FR 1:20
200 8:32 PM 1 x 200 on 4:00 Recovery/swim-down REC S BK 2:00
8:36 PM Finish time. Total: 7,700 meters. Stress Value = 158
Daily Workout [989] for Friday, November 2, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================= === = === ====
1,600 6:30 PM 1 x 400 on 6:00 W-UP SWIM } 1x REC S CHO 1:30
1 x 400 on 7:00 KICK 100IMX4 } EN1 K IM 1:45
1 x 400 on 6:00 PULL 200IMX2 } EN1 P IM 1:30
1 x 400 on 6:00 Free SPEED PLAY } EN1 S FR 1:30
500 6:56 PM 20 x 25 on :40 IM orderx4 MAX/5xEZ SP3 S IM 2:40
400 7:11 PM 8 x 50 on :50 EZ-DRLS IM REC D IM 1:40
100 7:19 PM 4 x 25 on 2:00 STARTING~DASH SP3 S STK 8:00
100 7:28 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 7:31 PM 1 x 800 on 13:00 FINS KICK EN1 K FIN 1:38
800 7:45 PM 16 x 50 on :50 PULL RING-TUBE EN2 P RNG 1:40
1,000 8:00 PM 10 x 100 on 1:40 KRLS EN1 D FR 1:40
250 8:18 PM 10 x 25 on :40 UW-K NO BREATH SP3 K CHO 2:40
50 8:26 PM 1 x 50 on 4:00 Recovery/swim-down REC S CHO 8:00
200 8:31 PM 1 x 200 on 2:00 DIVE 200FR TRY-BEST! SP2 S FR 1:00
400 8:34 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
8:40 PM Finish time. Total: 6,200 meters. Stress Value = 110
Daily Workout [990] for Sunday, November 4, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,600 8:30 AM 1 x 400 on 7:00 KICK } 1x REC K CHO 1:45
1 x 400 on 7:00 R-STK } EN1 D CHO 1:45
1 x 400 on 7:00 L-STK } EN1 D CHO 1:45
1 x 400 on 6:00 SWIM } EN1 S CHO 1:30
1,000 8:58 AM 1 x 300 on 5:00 CHOICE } 1x REC K CHO 1:40
1 x 300 on 5:00 Breaststroke KICK } REC K BR 1:40
1 x 400 on 6:00 FINS ON } EN1 K FIN 1:30
250 9:15 AM 10 x 25 on :30 UW-KICK NO BRS SP3 K FIN 2:00
50 9:21 AM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
1,500 9:24 AM 1 x 1500 on 20:00 PULL-EMHby500/BRS765 EN2 P FR 1:20
500 9:45 AM 10 x 50 on :45 RING TUBE4H-1EZ("60) EN2 P RNG 1:30
100 9:54 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
2,000 9:58 AM 1 x 200 on 3:00 Butterfly } 1x EN1 S FLY 1:30
1 x 200 on 3:00 Backstroke } EN1 S BK 1:30
1 x 200 on 3:30 Breaststroke } EN1 S BR 1:45
1 x 400 on 5:20 Free } EN1 S FR 1:20
1 x 100 on 1:40 Breaststroke } EN1 S BR 1:40
1 x 100 on 1:30 Backstroke } EN1 S BK 1:30
1 x 100 on 1:30 Butterfly } EN1 S FLY 1:30
1 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
1 x 600 on 8:00 Free } EN1 S FR 1:20
100 10:28 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 10:31 AM 4 x 50 on :50 SIDEK&RLDPSby25jog } 2x REC D FR 1:40
6 x 50 on :40 Free } EN2 S FR 1:20
400 10:47 AM 1 x 400 on 7:00 Recovery/swim-down REC S CHO 1:45
10:54 AM Finish time. Total: 8,500 meters. Stress Value = 108
11/3(日）Jrチームは、姫路で大会へ参加。みんなベストでてたようです。GOOD。
来年の春は、JOに１０人ぐらい加西からいけへんかな？
Daily Workout [991] for Monday, November 5, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
2,600 6:00 PM 1 x 300 on 4:30 W-UP SWIM } 1x REC S CHO 1:30
1 x 400 on 6:00 PULL/FRBK MIX } REC P FRB 1:30
1 x 500 on 9:00 KICK/IM } EN1 K IM 1:48
1 x 600 on 8:00 100-200-300IM } EN1 S IM 1:20
1 x 800 on 10:30 Free } EN1 S FR 1:19
400 6:39 PM 16 x 25 on :30 FINS/BK-RSIDE-L-UW EN2 K FLY 2:00
400 6:48 PM 16 x 25 on :30 4KS-3KS-2KS-SWIMby4t EN2 D FLY 2:00
100 6:57 PM 4 x 25 on 1:00 KICK&SUB FAST! SP3 S FLY 4:00
100 7:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 7:05 PM 6 x 50 on :45 Free/DPS,Jr5tS1tREST } 3x EN1 S FR 1:30
2 x 100 on 1:15 Free/NEG,Jr-50HARD } EN2 S FR 1:15
100 7:27 PM 1 x 100 on 2:00 REC/Jr-MEETING REC S CHO 2:00
2,000 7:30 PM 10 x 200 on 2:30 PULL/PDPV,34567Bby2t EN2 P FR 1:15
1,200 7:56 PM 1 x 1200 on 21:00 KICK/FR STRAIGHT EN1 K FR 1:45
200 8:18 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:30-DRY LAND
8:23 PM Finish time. Total: 8,600 meters. Stress Value = 123
２〜３日ごとに合同で４種目のフォーム＆スピード練習。目標が定まってきたら、 泳ぎです。泳ぎ。へたのままたくさん泳いでも速くはなりましぇーん。
ひめくりカレンダー作りました。コーチ室に”みつを”さんのひめくりあるんですが、 選手がけっこうみてるんですね。だから真似して作りました。すみません(･･;)。 ３１日分あるんですが自分で気に入っているのは、やっぱり３１日目でしょうか＾＾。 またみてください。
Daily Workout [992] for Tuesday, November 6, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 6:30 PM 1 x 1000 on 15:00 W-UP SWIM&PULL REC P CHO 1:30
400 6:46 PM 1 x 400 on 6:00 FINS KICK FLY EN1 K FLY 1:30
600 6:53 PM 12 x 25 on :30 FINS 1KFLY-SWIM ALT } 1x EN1 S FLY 2:00
12 x 25 on :40 RLMIX-K&SWIM ALT } EN2 D FLY 2:40
100 7:08 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 7:12 PM 10 x 50 on :50 1FL2BK3BR4FR/orFR EH } 1x EN2 S IM 1:40
10 x 50 on 1:00 IM/by2t+FR HARD } SP1 S IM 2:00
100 7:32 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,500 7:36 PM 15 x 100 on 1:40 KICK/FR onB DESby5t EN2 K FR 1:40
100 8:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 8:05 PM 5 x 400 on 5:00 Free/EN2 EN2 S FR 1:15
200 8:31 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
DRY LAND-9:00
8:36 PM Finish time. Total: 7,000 meters. Stress Value = 146
Daily Workout [993] for Wednesday, November 7, 2001
Junior IM'ers Group [2,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
2,000 7:00 PM 1 x 2000 on 30:00 W-UP/YOUR CHOUICE REC S CHO 1:30
2,500 7:31 PM 1 x 2500 on 30:00 T-30TRY!!!!!!!!!!!!! EN3 S FR 1:12
39S-2300,37.5S-2400
36S-2500,34.5S-2600
1,500 8:02 PM 1 x 1500 on 30:00 REC SET REC S CHO 2:00
8:32 PM Finish time. Total: 6,000 meters. Stress Value = 165
年間計画にしたがってＴ−３０！！！！！！！！！！！！！！！ 佑輔：２６３０ｍ（６８”４）ベスト＆スクールレコード 志保：２５４８ｍ（７０”６） 小愛：２４５０ｍ（７３”４） 光香：２３７５ｍ（７５”７）ベスト 市愛：２２６５ｍ（７９”４）ベスト 彩香：２０１５ｍ（８９”３）ベスト 上記にて今シーズンの有酸素能力の幕開け・・・？
Daily Workout [994] for Thursday, November 8, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,500 6:30 PM 5 x 300 on 4:15 Warm-up200cho-100dps REC S CHO 1:25
300 6:53 PM 4 x 25 on :45 IM order under.w.GK } 1x SP3 K IM 3:00
1 x 100 on 1:30 your choice } REC S CHO 1:30
4 x 25 on :45 Individual Medley } SP3 S IM 3:00
1,000 7:02 PM 5 x 100 on 1:40 SideK-Rt-Lft-Swim/25 } 1x REC D BK 1:40
10 x 50 on :45 Backstroke/10K-15S } EN1 S BK 1:30
800 7:19 PM 1 x 800 on 13:20 50Choice-k/150Bk-k EN2 K BK 1:40
1,200 7:34 PM 8 x 50 on :40 Freestyle/dps12-13s } 1x EN1 S FR 1:20
4 x 100 on 1:20 Freestyle } REC S FR 1:20
2 x 200 on 2:40 Freestyle/100E-100H } EN2 S FR 1:20
100 7:51 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,100 7:54 PM 1 x 200 on 2:50 Individual Medley } 3x EN1 S IM 1:25
1 x 500 on 7:00 200BK-300FR 15STK/25 } EN1 P FRB 1:24
1,000 8:25 PM 1 x 1000 on 20:00 REC/KICK IM~CHOICE REC K IM 2:00
8:45 PM Finish time. Total: 8,000 meters. Stress Value = 68
Daily Workout [995] for Friday, November 9, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,600 6:30 PM 1 x 400 on 6:30 FLY DRLS } 1x REC D FLY 1:38
1 x 400 on 6:30 BK PULL } REC P BK 1:38
1 x 400 on 6:30 BR KICK&S } REC K BR 1:38
1 x 400 on 6:30 DPS } REC D FR 1:38
500 6:57 PM 20 x 25 on :35 BK/HUP-KRLSby4t EN1 D BK 2:20
2,000 7:10 PM 1 x 200 on 3:00 Butterfly } 1x EN1 S FLY 1:30
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1 x 200 on 3:00 Backstroke } EN1 S BK 1:30
1 x 600 on 9:00 Free 2/25BRS } EN1 S FR 1:30
1 x 200 on 3:30 Breaststroke } EN1 S BR 1:45
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
100 7:42 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 7:45 PM 4 x 25 on :40 SP3 } 2x SP3 K FR 2:40
1 x 300 on 5:00 SPEED PLAY } EN2 K FR 1:40
800 8:02 PM 4 x 25 on :40 SP3 } 2x SP3 P FR 2:40
1 x 300 on 5:00 SPEED PLAY } EN2 P FR 1:40
200 8:19 PM 1 x 200 on 10:00 REC/REST REC S CHO 5:00
200 8:30 PM 1 x 200 on 2:05 Free/DIVE MAX!!! SP2 S FR 1:03
800 8:34 PM 8 x 100 on 1:30 Recovery/swim-down REC S FRB 1:30
8:46 PM Finish time. Total: 7,000 meters. Stress Value = 94
Daily Workout [996] for Sunday, November 11, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
900 8:00 AM 4 x 225 on 3:30 W-up/150Swm-75drl REC S CHO 1:33
900 8:15 AM 3 x 300 on 4:30 Fins/sidek-Bkk-sidek EN1 K FIN 1:30
1,200 8:30 AM 4 x 50 on :50 IM/order by1set } 4x EN1 K IM 1:40
4 x 25 on :30 IM/20K-5SWM,12.5-NOB } SP3 K IM 2:00
100 8:53 AM 1 x 100 on 3:00 Recovery/stretch REC S CHO 3:00
2,500 8:57 AM 8 x 100 on 1:30 1x100IM,2xIMorder&CH } 1x EN1 S IM 1:30
1 x 50 on 1:00 Recovery/drill } REC D CHO 2:00
8 x 100 on 1:25 1xBk1:30,2xFr1:20 } EN2 S FRB 1:25
1 x 50 on 1:00 Recovery/drill } REC D CHO 2:00
8 x 100 on 1:10 Free/Hard! } EN3 S FR 1:10
400 9:33 AM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
1,000 9:41 AM 20 x 50 on :40 Free,1/5brs onPV EN1 P FR 1:20
1,000 9:56 AM 10 x 100 on 1:20 Pad swim/speed play EN2 P FR 1:20
400 10:11 AM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
10:19 AM 18:00 Stertch&Dry land REC L CHO :00
10:37 AM Finish time. Total: 8,400 meters. Stress Value = 149
Daily Workout [997] for Monday, November 12, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
2,000 6:00 PM 1 x 500 on 7:30 UP/CHO } 1x REC S CHO 1:30
1 x 500 on 7:30 PULL/200FR-300IM } EN1 P FRM 1:30
1 x 500 on 7:30 FINS-K/300SIDE-200IM } EN1 K FIN 1:30
1 x 500 on 7:30 Individual Medley } EN1 S IM 1:30
100 6:31 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,200 6:35 PM 8 x 50 on :50 BR/FINS-PAD "DOLBR" } 1x EN1 P BR 1:40
8 x 50 on :50 BR/3K1B-2K1B by25 } EN2 K BR 1:40
8 x 50 on :50 BR/SWIM DES by2t } EN2 S BR 1:40
100 6:57 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 7:01 PM 1 x 1000 on 14:00 FINS-SNORKEL KICK EN1 K FIN 1:24
1,000 7:16 PM 1 x 1000 on 14:00 PULL/PDPV-SNO EN1 P SNO 1:24
100 7:31 PM 1 x 100 on 3:00 Recovery/STRETCH REC S CHO 3:00
1,400 7:35 PM 1 x 100 on 1:30 Butterfly } 2x EN1 S FLY 1:30
1 x 150 on 2:15 Backstroke } EN1 S BK 1:30
1 x 200 on 3:30 Breaststroke } EN1 S BR 1:45
1 x 250 on 3:15 Free } EN1 S FR 1:18
1,500 7:57 PM 15 x 100 on 1:30 AT SPEED/STK TIME HR EN2 S FR 1:30
200 8:21 PM 1 x 200 on 4:00 Recovery/swim-down REC S BK 2:00
STRECH&DRY-9:00
8:26 PM Finish time. Total: 8,600 meters. Stress Value = 109
Daily Workout [998] for Tuesday, November 13, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,200 6:30 PM 1 x 1200 on 18:00 Free REC S FR 1:30
800 6:49 PM 1 x 800 on 12:00 Individual Medley EN1 S IM 1:30
1,000 7:02 PM 4 x 50 on :45 IM/SET DES } 5x EN3 S IM 1:30
:30 SET REST } S :00
500 7:21 PM 1 x 500 on 8:00 FINS KICK DRLS REC K FIN 1:36
2,500 7:30 PM 1 x 1000 on 16:00 BR/3K-150,2K-75,S-25 } 1x EN1 K BR 1:36
10 x 50 on :45 PULL/PDPV } EN2 P BR 1:30
5 x 200 on 2:30 Free,1/5BRS } EN2 P FR 1:15
1,500 8:07 PM 15 x 100 on 1:20 Free/YOUR AT SPEED EN2 S FR 1:20
500 8:28 PM 10 x 50 on :45 Recovery/swim-down REC S FRB 1:30
8:36 PM Finish time. Total: 8,000 meters. Stress Value = 152
Daily Workout [999] for Wednesday, November 14, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,800 6:30 PM 1 x 600 on 8:30 Warm-up } 1x REC S CHO 1:25
1 x 600 on 9:00 IM/*FLY-RLMIX } EN1 S IM 1:30
1 x 600 on 10:00 KICK ON B. } EN1 K CHO 1:40
500 6:59 PM 20 x 25 on :25 IM order5t/4DRL-1S EN1 D IM 1:40
250 7:09 PM 10 x 25 on :35 UW BR1K1STK on PAD EN2 K BR 2:20
1,000 7:16 PM 10 x 100 on 1:15 PULL/FR *Jr50m EN1 P FR 1:15
100 7:30 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 7:34 PM 20 x 50 on :50 MAIN SET/200PACE SP1 S FR 1:40
350 7:52 PM 1 x 350 on 6:00 REC&SPEED PLAY EN1 S CHO 1:43
1,000 7:59 PM 1 x 500 on 7:30 FINS/KICK CHOICE } 1x EN1 K FIN 1:30
1 x 500 on 7:30 FINS/PAD"DOLBR" } EN1 D BR 1:30
800 8:15 PM 16 x 50 on :50 BR/KICK&DPS by25 EN1 K BR 1:40
200 8:30 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
MEETING FOR2002
8:35 PM Finish time. Total: 7,000 meters. Stress Value = 147
Test #102 on 11/14/2001
20 x 50m on 50 SC pushoff Freestyle
Column 1 Column 2 Column 3 Column 4 Column 5 Column 6 Column 7 Column 8 Column 9 Col 10 Average Std Dev
======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ========
Ai Kobayashi
30.90 31.60 31.50 31.50 31.80 31.60 31.70 31.60 31.80 32.00
31.50 31.00 31.80 31.30 31.80 31.70 31.30 31.00 31.50 31.30 31.51 31.51
Heartrate: 184 0 0
Yusuke Kobayashi
29.10 29.00 29.60 29.60 29.50 29.40 29.60 29.40 29.40 29.60
29.50 28.80 29.80 29.90 30.10 29.80 29.20 29.00 29.50 29.40 29.46 29.46
Heartrate: 188 0 0
Mitsuka Tsukamoto
33.30 33.80 34.50 34.10 34.20 34.30 33.90 34.50 34.00 34.40
34.10 34.20 34.10 34.20 34.40 34.00 33.30 32.80 33.40 33.40 33.94 34.17
Heartrate: 19 0 0
Shiho Yoshimura
30.80 31.60 31.10 30.80 31.50 31.10 31.20 31.00 31.10 31.00
31.30 30.90 31.40 31.10 31.40 31.10 30.00 29.90 30.20 30.30 30.94 31.16
Heartrate: 187 0 0
本日は、個人目標の発表があります＾＾。私の目標は、２００２プロジェクトへ記入。
Daily Workout [1000] for Thursday, November 15, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
1,000 6:30 PM 1 x 1000 on 15:00 WORK OUT 1000^^ REC S CHO 1:30
400 6:46 PM 16 x 25 on :30 DRLS EN1 D FR 2:00
200 6:55 PM 8 x 25 on :45 SPRINT NO-BRS SP3 S FR 3:00
1,000 7:02 PM 1 x 1000 on 14:00 PAD-RING TUBE EN1 P RNG 1:24
1,000 7:17 PM 1 x 1000 on 17:00 KICK ON B EN1 K FR 1:42
100 7:35 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 7:39 PM 1 x 1000 on 15:00 FINS DRLS REC D FIN 1:30
1,000 7:55 PM 1 x 1000 on 15:00 Individual Medley EN1 S IM 1:30
1,000 8:11 PM 1 x 1000 on 15:00 Free/SPEED PLAY EN2 S FR 1:30
300 8:27 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
STRETCH
8:33 PM Finish time. Total: 7,000 meters. Stress Value = 68
Daily Workout [1001] for Friday, November 16, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,000 6:30 PM 1 x 1000 on 14:00 Warm-up REC S CHO 1:24
900 6:45 PM 4 x 25 on :30 IM/KICK SP } 1x SP3 K IM 2:00
1 x 200 on 3:30 Individual Medley } EN1 K IM 1:45
4 x 25 on :30 IM/PULL SP } SP3 P IM 2:00
1 x 200 on 3:30 Individual Medley } EN1 P IM 1:45
4 x 25 on :30 IM/SWIM SP } SP3 S IM 2:00
1 x 200 on 3:30 Individual Medley } EN1 S IM 1:45
100 7:03 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
200 7:07 PM 4 x 50 on 3:00 DIVE!! IM order SP2 S IM 6:00
1,000 7:20 PM 20 x 50 on :45 Free6t/BK4t REC REC S FRB 1:30
800 7:36 PM 1 x 800 on 14:00 DRLS SET EN1 D FR 1:45
800 7:51 PM 1 x 800 on 12:00 PULL SET EN1 P FR 1:30
800 8:04 PM 1 x 800 on 14:00 KICK SET EN1 K FR 1:45
400 8:19 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:25 PM Finish time. Total: 6,000 meters. Stress Value = 68
Daily Workout [1002] for Sunday, November 18, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
1,500 9:30 AM 1 x 1500 on 30:00 W-UP/JrSwimMeet REC S CHO 2:00
500 10:01 AM 1 x 500 on 10:00 W-UP EN2 S FR 2:00
200 10:12 AM 1 x 200 on 3:00 Free/TRY SP2 S FR 1:30
500 10:16 AM 1 x 500 on 10:00 REC REC S CHO 2:00
200 10:27 AM 1 x 200 on 3:00 IM/TRY SP2 S IM 1:30
500 10:31 AM 1 x 500 on 10:00 Recovery/swim-down REC S CHO 2:00
10:41 AM Finish time. Total: 3,400 meters. Stress Value = 55
ジュニアスイマーズミートの結果はこちらから。
？納得してません(-_-;)、小さな大会でまともに泳ぐのも今期の目標・・
まだまだです。
Daily Workout [1003] for Monday, November 19, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
2,000 6:30 PM 1 x 2000 on 35:00 Warm-up REC S CHO 1:45
1,000 7:06 PM 10 x 100 on 2:00 Free/HARD SP1 S FR 2:00
200 7:27 PM 1 x 200 on 4:00 Recovery/swim-down REC S BK 2:00
2,000 7:32 PM 1 x 500 on 8:30 FLY/PULL } 1x EN1 P FLY 1:42
1 x 500 on 8:30 BK/KICK } EN1 K BK 1:42
1 x 500 on 8:30 BR/PULL } EN1 P BR 1:42
1 x 500 on 8:30 Fr/KICK } EN1 K FR 1:42
1,000 8:07 PM 1 x 250 on 4:15 FLY/KICK } 1x EN1 K FLY 1:42
1 x 250 on 4:15 BK/PULL } EN1 P BK 1:42
1 x 250 on 4:15 BR/KICK } EN1 K BR 1:42
1 x 250 on 4:15 Fr/PULL } EN1 P FR 1:42
500 8:25 PM 1 x 125 on 2:15 FLY/SWIM DES } 1x EN2 S FLY 1:48
1 x 125 on 2:15 Backstroke } EN2 S BK 1:48
1 x 125 on 2:15 Breaststroke } EN2 S BR 1:48
1 x 125 on 2:15 Free } EN2 S FR 1:48
300 8:35 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:40 PM Finish time. Total: 7,000 meters. Stress Value = 132
Daily Workout [1004] for Tuesday, November 20, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,200 6:30 PM 1 x 400 on 8:00 SIDE KICK } 1x REC K CHO 2:00
1 x 400 on 8:00 Individual Medley } REC K IM 2:00
1 x 400 on 8:00 Free } EN1 K FR 2:00
100 6:55 PM 4 x 25 on :40 Free/NO BRSPRINT SP3 S FR 2:40
500 6:59 PM 10 x 50 on :35 Free/2t35",1t40" EN3 S FR 1:10
200 7:06 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
1,500 7:12 PM 15 x 100 on 2:00 Free/1-4DES 5? SP1 S FR 2:00
6-9DES 10?
11E 12-14HARD 15?
500 7:43 PM 10 x 50 on :45 FreeBK REC S FRB 1:30
2,800 7:52 PM 1 x 200 on 3:30 FLY/KICK } 1x EN1 K FLY 1:45
1 x 200 on 3:00 PULL } EN1 P FLY 1:30
1 x 300 on 4:30 SWIM } EN2 S FLY 1:30
1 x 200 on 3:30 BK/KICK } EN1 K BK 1:45
1 x 200 on 3:00 PULL } EN1 P BK 1:30
1 x 300 on 4:30 SWIM } EN2 S BK 1:30
1 x 200 on 3:30 BR/KICK } EN1 K BR 1:45
1 x 200 on 3:30 PULL } EN1 P BR 1:45
1 x 300 on 4:30 SWIM } EN2 S BR 1:30
1 x 200 on 3:30 KICK } EN1 K FR 1:45
1 x 200 on 3:00 PULL } EN1 K FR 1:30
1 x 300 on 4:30 SWIM } EN2 S FR 1:30
200 8:38 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:42 PM Finish time. Total: 7,000 meters. Stress Value = 218
僭越ながら、某合宿のヘッドコーチに決まりました。 ヘッポココーチにならないよう、気合入れます。
Daily Workout [1005] for Wednesday, November 21, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,500 6:30 PM 30 x 50 on :45 10UP-20FRBK-30IMFR REC S MIX 1:30
2,000 6:54 PM 1 x 200 on 2:50 Individual Medley } 1x EN2 S IM 1:25
1 x 100 on 1:25 Butterfly } EN2 S FLY 1:25
1 x 200 on 2:50 Backstroke } EN2 S BK 1:25
1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25
1 x 100 on 1:25 Backstroke } EN2 S BK 1:25
1 x 200 on 3:10 Breaststroke } EN2 S BR 1:35
1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25
1 x 100 on 1:35 Breaststroke } EN2 S BR 1:35
1 x 200 on 2:40 Free } EN2 S FR 1:20
1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25
1 x 100 on 1:20 Free } EN2 S FR 1:20
1 x 200 on 2:50 Butterfly } EN2 S FLY 1:25
100 7:24 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
2,700 7:28 PM 4 x 200 on 2:35 2-30~2-40CIRCLE } 1x EN2 S FR 1:18
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
4 x 200 on 2:30 2-25-2-35 } EN3 S FR 1:15
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
4 x 200 on 2:25 2-20~2-30 } EN3 S FR 1:13
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
200 8:05 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:08 PM Finish time. Total: 6,500 meters. Stress Value = 167
Daily Workout [1006] for Thursday, November 22, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 6:33 PM 1 x 1000 on 15:00 W-up/800swm-200drl REC S CHO 1:30
2,000 6:49 PM 1 x 200 on 3:00 Individual Medley } 2x EN1 P IM 1:30
6 x 50 on :45 Backstroke } REC P BK 1:30
5 x 100 on 1:20 Freestyle } EN1 P FR 1:20
500 7:19 PM 10 x 50 on :50 Kick your cho.on bo. EN1 K CHO 1:40
1,000 7:29 PM 1 x 200 on 3:00 side kick your cho. } 2x EN1 K FIN 1:30
4 x 50 on :45 u/w k-back k by12.5m } EN1 K FIN 1:30
1 x 100 on 1:30 stk/side-dps-swm bld } EN1 D FIN 1:30
1,000 7:45 PM 10 x 100 on 1:25 Backstroke or fr mix REC S FRB 1:25
100 8:01 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 8:04 PM 8 x 50 on :45 Your Stroke } 2x EN1 S STK 1:30
1 x 200 on 3:00 Individual Medley } REC S IM 1:30
2 x 100 on 1:20 Freestyle } EN2 S FR 1:20
300 8:29 PM 1 x 300 on 4:00 Recovery/swim-down REC S CHO 1:20
8:33 PM Finish time. Total: 7,500 meters. Stress Value = 50
Daily Workout [1009] for Friday, November 23, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
4,000 6:30 PM 1 x 2000 on 30:00 Warm-up } 1x REC S CHO 1:30
1 x 1000 on 15:00 KICK ON B } EN1 K CHO 1:30
1 x 1000 on 15:00 FINS KICK } EN1 K FIN 1:30
800 7:31 PM 1 x 200 on 3:30 RLY-LBK-RBR-LFR } 1x REC D IM 1:45
1 x 200 on 3:30 LFL-RBK-LBR-RFR } EN1 D IM 1:45
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
600 7:45 PM 1 x 600 on 9:00 25K-50GENKOTU-75SWIM EN1 D IM 1:30
300 7:55 PM 12 x 25 on :35 ~8Hup&EZ,~12Hup&NOBR SP3 D FR 2:20
200 8:03 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
200 8:09 PM 1 x 200 on 2:20 DIVE!! YUSUKE04"1 SP2 S FR 1:10
SHIHO07"6,KAI15"0
MITSU15"2,IAI16"3
IKU20"6
今週のダイブでした。ベストが4名！ＪＳＭより速かったりして＾＾
まー練習でいくらでも速くなりましょう・・。
600 8:13 PM 12 x 50 on :45 Recovery/swim-down EN1 S FR 1:30
8:22 PM Finish time. Total: 6,700 meters. Stress Value = 77
今週より、練習量上がってきます。いっぱい、貯金しましょう！（僕は貯金０？）
Daily Workout [1007] for Sunday, November 25, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 8:30 AM 1 x 1000 on 15:00 Warm-up/choice REC S CHO 1:30
500 8:46 AM 10 x 50 on :50 drill&swim/IM choice EN1 D IM 1:40
1,400 8:56 AM 8 x 50 on :50 Kick&swim/IM by2t } 1x EN1 K IM 1:40
5 x 200 on 3:30 Free/Kick on B. des } EN2 K FR 1:45
1,600 9:22 AM 4 x 400 on 6:00 side,u/w,side,bk K EN1 K FIN 1:30
100 9:47 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 9:50 AM 1 x 800 on 10:40 hyp,1/5~1/8 by100alt } 1x EN1 P FR 1:20
1 x 600 on 8:00 hyp,1/6~1/8 by200 } EN1 P FR 1:20
1 x 400 on 5:20 hyp,1/7~1/8 by200 } EN1 P FR 1:20
1 x 200 on 2:40 hyp,1/8 } EN1 P FR 1:20
100 10:18 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 10:21 AM 1 x 100 on 1:30 Butterfly } 1x EN1 S FLY 1:30
1 x 200 on 3:00 100IM-100back } EN1 S BK 1:30
1 x 300 on 4:30 200IM-100br } EN1 S BR 1:30
1 x 400 on 6:00 Freestyle } EN1 S FR 1:30
300 10:37 AM 6 x 50 on :45 Recovery/swim-down REC S CHO 1:30
10:42 AM Finish time. Total: 8,000 meters. Stress Value = 83
Daily Workout [1008] for Sunday, November 25, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 3:30 PM 4 x 250 on 3:40 125swim-25drl-100IM REC S MIX 1:28
3,000 3:46 PM 8 x 50 on :45 Free/d.p.s } 1x EN1 P PAD 1:30
1 x 600 on 8:00 Free 1/5brs. } EN1 P PAD 1:20
6 x 50 on :45 Free/sub. } EN2 P PAD 1:30
1 x 700 on 9:20 Free 1/6brs. } EN1 P PAD 1:20
4 x 50 on :45 Free/fast! } EN3 P PAD 1:30
1 x 800 on 10:40 Free 1/7brs. } EN1 P PAD 1:20
100 4:29 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
600 4:32 PM 12 x 50 on :40 Free/fast! EN3 S FR 1:20
400 4:41 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
2,000 4:48 PM 3 x 100 on 1:40 Backstroke/r-l-w by1 } 2x EN1 D FIN 1:40
1 x 200 on 3:10 Backstroke/kick } EN1 K FIN 1:35
10 x 50 on :45 Backstroke/swim } EN1 S FIN 1:30
600 5:21 PM 1 x 600 on 9:00 Free&backstroke EN1 S FRB 1:30
300 5:31 PM 3 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
5:36 PM Finish time. Total: 8,000 meters. Stress Value = 116
Daily Workout [1010] for Monday, November 26, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,800 6:00 PM 1 x 100 on 1:30 Warm-up } 3x REC S CHO 1:30
1 x 200 on 2:40 Freestyle } EN1 S FR 1:20
1 x 300 on 4:20 Individual Medley } EN1 S IM 1:27
100 6:27 PM 4 x 25 on :30 RSLS high elbow! REC D FR 2:00
4,000 6:30 PM 4 x 400 on 5:20 Free } 1x EN1 S FR 1:20
3 x 400 on 5:10 Free } EN1 S FR 1:18
2 x 400 on 5:00 Free } EN2 S FR 1:15
1 x 400 on 4:50 Free } EN3 S FR 1:13
100 7:23 PM 4 x 25 on :30 sidek~dps REC D FR 2:00
1,200 7:26 PM 4 x 300 on 4:30 DolphinK-sideK-BkK EN1 K FIN 1:30
750 7:45 PM 3 x 50 on :45 B-kick,Hard } 3x EN2 K FR 1:30
4 x 25 on :30 SideK~Bkhead-up K } REC K MIX 2:00
100 7:59 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
500 8:03 PM 20 x 25 on :30 Kick drl-Stk drl EN1 D BR 2:00
Dol stk-SUB by5t
400 8:14 PM 1 x 400 on 6:00 Breaststroke EN2 S BR 1:30
50 8:21 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
800 8:23 PM 4 x 200 on 3:30 Ring Tube 5-8brs/DES EN1 P RNG 1:45
200 8:38 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:42 PM Finish time. Total: 10,000 meters. Stress Value = 138
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,150 11.50% Freestyle 5,250 52.50%
Aerobic Base 6,800 68.00% Breaststroke 900 9.00%
Anaerobic Thresh 1,650 16.50% IM 900 9.00%
MaxVO2 400 4.00% Fins 1,200 12.00%
your choice 650 6.50%
Type of Work Meters Mix-stroke 300 3.00%
================ ============== Ring tube 800 8.00%
Swim 6,550 65.50%
Kick 1,950 19.50%
Pull 800 8.00%
Drill 700 7.00%
でました、１０ｋｍ練習＾＾。
Daily Workout [1011] for Tuesday, November 27, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,800 6:30 PM 8 x 50 on :45 W-up/choice } 3x REC S CHO 1:30
1 x 200 on 2:45 100IM-100fr } EN2 S FRM 1:23
2,000 6:58 PM 1 x 200 on 2:45 Pull/free dps } 4x EN1 P FR 1:23
1 x 100 on 1:30 1.3setIM/2.4setBk } EN2 P IM 1:30
1 x 200 on 2:30 Pull/free bld-up } EN2 P FR 1:15
50 7:26 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,500 7:28 PM 1 x 100 on 1:20 Free } 1x EN2 S FR 1:20
1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25
3 x 100 on 1:20 Free } EN1 S FR 1:20
1 x 400 on 5:50 Individual Medley } EN1 S IM 1:28
5 x 100 on 1:20 Free } EN3 S FR 1:20
50 7:50 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,500 7:52 PM 15 x 100 on 1:25 25fly75fr/50bk50fr EN2 S IM 1:25
25br75fr/100fr/100IM
100 8:15 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:18 PM 5 x 200 on 2:55 Fins/25drl-75kickALT EN2 D CHO 1:28
1,000 8:34 PM 10 x 100 on 1:30 25drill-75swim/down REC D CHO 1:30
8:49 PM Finish time. Total: 9,000 meters. Stress Value = 151
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,400 26.67% Freestyle 2,500 27.78%
Aerobic Base 1,500 16.67% IM 2,500 27.78%
Anaerobic Thresh 4,600 51.11% Free-medley 600 6.67%
MaxVO2 500 5.56% your choice 3,400 37.78%
Type of Work Meters
================ ==============
Swim 5,000 55.56%
Pull 2,000 22.22%
Drill 2,000 22.22%
Daily Workout [1012] for Wednesday, November 28, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
2,100 6:30 PM 1 x 300 on 4:30 w-up/choice } 3x REC S CHO 1:30
4 x 50 on :40 Free } EN1 S FR 1:20
1 x 100 on 1:25 Individual Medley } EN1 S IM 1:25
2 x 50 on :45 Backstroke } REC S BK 1:30
2,000 7:02 PM 5 x 400 on 4:45 Pull/Hard,W-2x350 EN2 P FR 1:11
1,500 7:27 PM 1 x 1500 on 23:00 FINS/MIX EN1 K FIN 1:32
100 7:51 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,300 7:54 PM 3 x 200 on 2:45 Individual Medley } 3x EN2 S IM 1:23
1 x 100 on 1:45 Recovery/swim-down } REC S CHO 1:45
3 x 100 on 1:15 Free } EN2 S FR 1:15
1 x 100 on 1:45 Recovery/swim-down } REC S CHO 1:45
1s/IM-fa,2s/Fr-fa }
3sets/IM,Fr-fast }
200 8:42 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:46 PM Finish time. Total: 9,200 meters. Stress Value = 130
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,100 22.83% Freestyle 3,500 38.04%
Aerobic Base 2,400 26.09% Backstroke 300 3.26%
Anaerobic Thresh 4,700 51.09% IM 2,100 22.83%
Fins 1,500 16.30%
Type of Work Meters your choice 1,800 19.57%
================ ==============
Swim 5,700 61.96%
Kick 1,500 16.30%
Pull 2,000 21.74%
Daily Workout [1013] for Thursday, November 29, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,200 6:30 PM 3 x 400 on 6:00 Warm-up/300s-100dri. REC S CHO 1:30
800 6:49 PM 8 x 100 on 1:25 50IMorder1t-50FR EN1 P FRM 1:25
100 7:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
600 7:05 PM 4 x 25 on :45 Sprint no breath } 3x SP3 S FLY 3:00
1 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30
1,000 7:20 PM 1 x 1000 on 13:30 Free/speed play EN1 P FR 1:21
2,000 7:35 PM 10 x 50 on :50 Butterfly/k+s by12.5 } 2x EN1 K FLY 1:40
5 x 100 on 1:45 kick on bord/cho. } EN1 K CHO 1:45
2,100 8:11 PM 1 x 100 on 1:30 Individual Medley } 3x REC S IM 1:30
1 x 200 on 2:55 Individual Medley } EN1 S IM 1:28
1 x 400 on 5:45 Individual Medley } EN2 S IM 1:26
200 8:43 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:47 PM Finish time. Total: 8,000 meters. Stress Value = 88
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,100 26.25% Freestyle 1,000 12.50%
Aerobic Base 4,400 55.00% Butterfly 1,300 16.25%
Anaerobic Thresh 1,200 15.00% IM 2,100 26.25%
Alactate 300 3.75% Free-medley 800 10.00%
your choice 2,800 35.00%
Type of Work Meters
================ ==============
Swim 4,200 52.50%
Kick 2,000 25.00%
Pull 1,800 22.50%
Daily Workout [1016] for Friday, November 30, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,600 6:30 PM 4 x 400 on 6:30 Free-Bk-Br-Fly REC S IM 1:38
2,400 6:57 PM 12 x 50 on :50 Fly/krlswim by12.5 } 1x EN1 D FLY 1:40
12 x 50 on :45 VasK&Swim by12.5 } EN1 S BK 1:30
12 x 50 on :50 Breast/3K-1p&DPS 25 } EN1 K BR 1:40
12 x 50 on :45 Free/krlswim by12.5 } EN1 D FR 1:30
100 7:36 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
600 7:40 PM 1 x 600 on 10:00 Ring Tube 1/5brs,PAD EN1 P RNG 1:40
800 7:51 PM 1 x 800 on 12:00 Fins/side kick EN1 K FIN 1:30
1,000 8:04 PM 1 x 1000 on 14:00 Pull 1/7Brs EN2 P FR 1:24
1,200 8:19 PM 1 x 1200 on 20:00 Free Bo-Kick EN2 K FR 1:40
300 8:40 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:45 PM Finish time. Total: 8,000 meters. Stress Value = 90