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JOCリポート!
全中、インターハイ後のTeam K-1、4名のJOCリポート!
01.8/1-8/8 115km/1weekトレーニング分析 Stroke Category Analysis Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9] Wednesday 08/01/2001 through Wednesday 08/08/2001 Cyc Date 1) FR % 2) BK % 3) BR % 4) FLY % 5) IM % 6) STK % ======== ========== ========== ========== ========== ========== ========== 08/01/2001 56,400 49 4,400 4 4,300 4 3,950 3 15,800 14 1,300 1 08/08/2001 3,300 37 100 1 0 0 0 0 1,800 20 0 0 Total 59,700 48 4,500 4 4,300 3 3,950 3 17,600 14 1,300 1 Average 29,850 2,250 2,150 1,975 8,800 650 Cyc Date 7) FRM % 9) FIN % 13) CHO % 14) MIX % 15) FRB % 16) BKR % ======== ========== ========== ========== ========== ========== ========== 08/01/2001 1,900 2 5,700 5 9,450 8 4,400 4 5,400 5 600 1 08/08/2001 400 4 0 0 300 3 0 0 0 0 0 0 Total 2,300 2 5,700 5 9,750 8 4,400 4 5,400 4 600 0 Average 1,150 2,850 4,875 2,200 2,700 300 Cyc Date 17) RNG % 18) LNG % 19) SNO % Total ======== ========== ========== ========== ========= 08/01/2001 1,400 1 600 1 0 0 115,600 08/08/2001 0 0 0 0 3,000 34 8,900 Total 1,400 1 600 0 3,000 2 124,500 Average 700 300 1,500 62,250 Daily Workout [926] for Wednesday, August 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 ====== ======== ===================================== === = === ==== 4,500 8:00 AM 1 x 4500 on 60:00 1H-SWIM/DES.by15min EN2 S FR 1:20 200 9:01 AM 1 x 200 on 4:00 Free/DRLS REC D FR 2:00 500 9:06 AM 1 x 500 on 10:00 FINS-PAD SWIM EN1 S FR 2:00 9:16 AM Finish time. Total: 5,200 meters. Stress Value = 105 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 200 3.85% Freestyle 5,200 100.00% Aerobic Base 500 9.62% Anaerobic Thresh 4,500 86.54% Type of Work Meters ================ ============== Swim 5,000 96.15% Drill 200 3.85% Daily Workout [929] for Wednesday, August 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 ====== ======== ============================================ === = === ==== 1,600 2:00 PM 2 x 800 on 11:00 1FREE-1IM EN1 P FRM 1:23 2,200 2:23 PM 8 x 50 on :50 IND.MED by2t } 1x EN1 S IM 1:40 4 x 100 on 1:30 IND.MED ordBR40"FR20 } EN2 S IM 1:30 3 x 200 on 3:00 Individual Med.DES } EN2 S IM 1:30 2 x 400 on 6:00 Individual Med.1E1H } EN2 S IM 1:30 100 2:58 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 200 3:01 PM 1 x 200 on 3:00 FINS RK REC D FIN 1:30 1,500 3:05 PM 15 x 100 on 1:30 FINS/FR K75&RKS25 EN1 K FR 1:30 500 3:29 PM 10 x 50 on 1:00 SWIM FORM CHECK SP1 S STK 2:00 600 3:40 PM 6 x 100 on 1:45 RING TUBE EN1 P RNG 1:45 300 3:52 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 3:57 PM Finish time. Total: 7,000 meters. Stress Value = 129 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 600 8.57% Freestyle 1,500 21.43% Aerobic Base 4,100 58.57% IM 2,200 31.43% Anaerobic Thresh 1,800 25.71% Your stroke 500 7.14% Lactate Toleranc 500 7.14% Free-medley 1,600 22.86% Fins 200 2.86% Type of Work Meters your choice 400 5.71% ================ ============== Ring tube 600 8.57% Swim 3,100 44.29% Kick 1,500 21.43% Pull 2,200 31.43% Drill 200 2.86% Daily Workout [927] for Wednesday, August 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 ====== ======== ========================================== === = === ==== 2,000 2:10 PM 1 x 500 on 7:15 w-up/cho atYASHIRO } 1x REC S CHO 1:27 5 x 100 on 1:45 Kick/1.3.5IM-2.4cho } EN1 K IM 1:45 2 x 250 on 3:15 Free } EN1 P FR 1:18 1 x 500 on 7:00 Individual Medley } EN1 S IM 1:24 1,200 2:41 PM 3 x 400 on 5:45 Fins/sideK-HupK&cho EN1 K MIX 1:26 800 3:00 PM 4 x 200 on 3:00 FINS-PAD F-BRS1/7 EN1 D FR 1:30 100 3:13 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 3,000 3:17 PM 1 x 200 on 3:00 Individual Medley } 1x EN1 S IM 1:30 4 x 100 on 1:30 Free/Bk by1t } EN1 S FRB 1:30 1 x 400 on 5:00 Free/NEG } EN2 S FR 1:15 1 x 100 on 1:30 Individual Medley } EN1 S IM 1:30 4 x 100 on 1:30 Free/Bk by1t } EN1 S FRB 1:30 1 x 500 on 6:00 Free/NEG } EN2 S FR 1:12 1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30 4 x 100 on 1:30 Free/Bk by1t } EN1 S FRB 1:30 1 x 300 on 3:30 Free } EN3 S FR 1:10 100 4:00 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,000 4:03 PM 4 x 500 on 6:10 1/7brs, EN2 P FR 1:14 1,000 4:29 PM 10 x 100 on 1:45 2K-1DRLS IM EN1 K IM 1:45 200 4:48 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30 4:53 PM Finish time. Total: 10,400 meters. Stress Value = 153 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 900 8.65% Freestyle 4,500 43.27% Aerobic Base 6,300 60.58% IM 2,600 25.00% Anaerobic Thresh 2,900 27.88% your choice 900 8.65% MaxVO2 300 2.88% Mix-stroke 1,200 11.54% Free-Backstroke 1,200 11.54% Type of Work Meters ================ ============== Swim 4,400 42.31% Kick 2,700 25.96% Pull 2,500 24.04% Drill 800 7.69% Daily Workout [928] for Thursday, August 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 ====== ======== =========================================== === = === ==== 3,000 7:30 AM 1 x 1000 on 14:00 W-UP at KASAI } 1x REC S FR 1:24 1 x 1000 on 15:00 PULL/1000IM } EN1 P IM 1:30 1 x 1000 on 15:00 FINS/KRLS FR } EN1 D FR 1:30 500 8:15 AM 20 x 25 on :30 FINS/3FLY SP-1CHO EZ SP3 S FLY 2:00 300 8:26 AM 3 x 100 on 1:45 FLY/DRLS ONE-K SWIM EN1 D FLY 1:45 2,000 8:33 AM 2 x 200 on 2:20 Free/PULL } 1x EN2 P FR 1:10 3 x 200 on 2:30 Free/PULL 1EZ-2H } EN2 P FR 1:15 4 x 200 on 2:40 Free/PULL 1EZ-3H } EN2 P FR 1:20 1 x 200 on 3:00 BK/PULL REC } REC P BK 1:30 1,200 9:00 AM 4 x 300 on 4:40 IM ord.250K-50SWIM EN1 K IM 1:33 1,000 9:20 AM 6 x 50 on :50 KICK FLY DES. } 2x EN2 K FLY 1:40 1 x 200 on 4:00 Recovery/swim-down } REC S CHO 2:00 9:38 AM Finish time. Total: 8,000 meters. Stress Value = 113 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,600 20.00% Freestyle 3,800 47.50% Aerobic Base 3,500 43.75% Backstroke 200 2.50% Anaerobic Thresh 2,400 30.00% Butterfly 1,400 17.50% Alactate 500 6.25% IM 2,200 27.50% your choice 400 5.00% Type of Work Meters ================ ============== Swim 1,900 23.75% Kick 1,800 22.50% Pull 3,000 37.50% Drill 1,300 16.25% Daily Workout [930] for Thursday, August 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 ====== ======== ========================================== === = === ==== 1,000 6:30 PM 1 x 1000 on 18:00 KICK/FREE on BO. EN1 K FR 1:48 1,000 6:49 PM 20 x 50 on :50 SIDEK&DPSWIM by25m REC D FR 1:40 1,000 7:07 PM 20 x 50 on :45 PULL&SUB EN2 P FR 1:30 300 7:23 PM 12 x 25 on :30 3EZ-1SPRINT SP3 S FR 2:00 100 7:30 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 1,800 7:34 PM 4 x 50 on :45 Individual Medley } 1x EN1 S IM 1:30 4 x 100 on 1:20 Free SETDES } EN1 S FR 1:20 6 x 50 on :45 1order-1FR } EN1 S FRM 1:30 3 x 100 on 1:20 Free } EN2 S FR 1:20 8 x 50 on :45 1order-1rev } EN1 S IM 1:30 2 x 100 on 1:20 Free } EN3 S FR 1:20 100 8:01 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 400 8:05 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40 8:12 PM Finish time. Total: 5,700 meters. Stress Value = 80 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,600 28.07% Freestyle 4,200 73.68% Aerobic Base 2,300 40.35% IM 600 10.53% Anaerobic Thresh 1,300 22.81% Free-medley 300 5.26% MaxVO2 200 3.51% your choice 600 10.53% Alactate 300 5.26% Type of Work Meters ================ ============== Swim 2,700 47.37% Kick 1,000 17.54% Pull 1,000 17.54% Drill 1,000 17.54% Daily Workout [931] for Friday, August 3, 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 7:30 AM 1 x 1000 on 14:00 4ch-3fr-2bk-1IM*100m REC S MIX 1:24 1,000 7:45 AM 5 x 200 on 3:10 Free-back/mix 1-5des EN2 K FRB 1:35 1,000 8:02 AM 4 x 100 on 1:10 Freestyle/fast } 2x EN2 P FR 1:10 2 x 50 on :45 your choice } REC P CHO 1:30 2,000 8:16 AM 1 x 300 on 4:30 25u/w.k-75G.k posi. } 4x REC D FRB 1:30 1 x 100 on 1:30 sideK-stk 50bk-fr } EN1 D BK 1:30 4 x 25 on :40 point form set-des. } SP3 D BK 2:40 100 8:52 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 8:55 AM 1 x 50 on 1:00 Backstroke/point.spd } 4x SP3 S BK 2:00 1 x 200 on 3:00 Backstroke/bld HR170 } EN2 S BK 1:30 100 9:12 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,500 9:15 AM 3 x 500 on 6:30 Free/des 160-170-180 EN2 S FR 1:18 300 9:36 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 9:41 AM Finish time. Total: 8,000 meters. Stress Value = 121 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,900 36.25% Freestyle 2,300 28.75% Aerobic Base 400 5.00% Backstroke 1,800 22.50% Anaerobic Thresh 4,100 51.25% your choice 700 8.75% Alactate 600 7.50% Mix-stroke 1,000 12.50% Free-Backstroke 2,200 27.50% Type of Work Meters ================ ============== Swim 4,000 50.00% Kick 1,000 12.50% Pull 1,000 12.50% Drill 2,000 25.00% Daily Workout [932] for Friday, August 3, 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 3:00 PM 1 x 100 on 1:30 DIVE FREE/MAX } 1x SP2 S FR 1:30 3 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30 1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30 3 x 100 on 1:30 Free/2EZ-1PACE } EN1 S FR 1:30 1 x 100 on 4:00 Recovery/swim-down } REC S CHO 4:00 2,000 3:19 PM 20 x 100 on 1:30 Free/HARD! YOUR PACE EN3 S FR 1:30 400 3:50 PM 4 x 100 on 1:40 Recovery/swim-down REC S BK 1:40 800 3:58 PM 1 x 800 on 12:00 FINS/G-KICK BLD-UP EN2 K FR 1:30 400 4:11 PM 8 x 50 on 1:00 KICK ON BO/HARD SP1 K FR 2:00 100 4:20 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 800 4:23 PM 1 x 800 on 16:00 KICK ON BO. EN2 K FR 2:00 400 4:40 PM 8 x 50 on 1:00 PULL/HARD SP1 P FR 2:00 600 4:49 PM 12 x 50 on :50 FORM&RECOVERY EN1 S STK 1:40 4:59 PM Finish time. Total: 6,500 meters. Stress Value = 261 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 900 13.85% Freestyle 4,800 73.85% Aerobic Base 1,100 16.92% Backstroke 400 6.15% Anaerobic Thresh 1,600 24.62% IM 200 3.08% MaxVO2 2,000 30.77% Your stroke 600 9.23% Lactate Toleranc 800 12.31% your choice 500 7.69% Peak Lactate 100 1.54% Type of Work Meters ================ ============== Swim 4,100 63.08% Kick 2,000 30.77% Pull 400 6.15% Daily Workout [933] for Friday, August 3, 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 6:45 PM 4 x 250 on 3:40 1-3fr&bk/2-4IM&fr REC S MIX 1:28 800 7:01 PM 4 x 200 on 3:10 Breast/pad&dolphin-k EN1 D FIN 1:35 800 7:15 PM 6 x 50 on :50 Breast&cho/kick&drl } 2x EN1 K BR 1:40 4 x 25 on :30 Breaststroke/1-4des } EN1 S BR 2:00 200 7:30 PM 1 x 200 on 4:00 Breast/dol,k~swim EN1 D BR 2:00 400 7:35 PM 4 x 100 on 2:00 Breast/1-4 HR170-des SP1 S BR 2:00 100 7:44 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,500 7:47 PM 5 x 200 on 2:30 50ez-fa,100ez-faby1t } 1x EN2 P FR 1:15 5 x 100 on 1:20 75free-bld/25bk-ez } EN2 P FRB 1:20 100 8:08 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 500 8:11 PM 5 x 100 on 1:10 Free/fast! EN3 S FR 1:10 100 8:18 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 200 8:22 PM 8 x 25 on :40 u/wk,ezk,2dashk alt SP3 K CHO 2:40 500 8:29 PM 8 x 25 on :40 IM/forming } 1x REC S IM 2:40 1 x 300 on 5:00 Recovery/swim-down } REC S CHO 1:40 8:40 PM Finish time. Total: 6,200 meters. Stress Value = 130 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,800 29.03% Freestyle 1,500 24.19% Aerobic Base 1,800 29.03% Breaststroke 1,400 22.58% Anaerobic Thresh 1,500 24.19% IM 200 3.23% MaxVO2 500 8.06% Fins 800 12.90% Lactate Toleranc 400 6.45% your choice 800 12.90% Alactate 200 3.23% Mix-stroke 1,000 16.13% Free-Backstroke 500 8.06% Type of Work Meters ================ ============== Swim 2,900 46.77% Kick 800 12.90% Pull 1,500 24.19% Drill 1,000 16.13% Daily Workout [934] for Sunday, August 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 ====== ======== ============================================ === = === ==== 2,000 8:00 AM 1 x 400 on 6:00 Free } 1x REC D FR 1:30 1 x 100 on 1:30 your choice } REC S CHO 1:30 1 x 300 on 4:30 Backstroke } REC D BK 1:30 1 x 200 on 3:30 your choice } REC K CHO 1:45 1 x 200 on 3:30 Breaststroke } REC D BR 1:45 1 x 300 on 4:30 your choice } REC P CHO 1:30 1 x 100 on 1:30 Butterfly } REC D FLY 1:30 1 x 400 on 6:00 FINS/RK } REC K FIN 1:30 400 8:32 AM 8 x 50 on 1:00 L-T/SHIHO SUB56 SP1 S LNG 2:00 200 8:41 AM 8 x 25 on 1:30 L-TUBE/SPRINT25 IM SP3 S LNG 6:00 1,300 8:54 AM 1 x 1300 on 20:00 FINS/KICK U/W200MIX } 1x EN1 K FIN 1:32 200 9:15 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 200 9:20 AM 1 x 200 on 4:00 SCULL/IM REC D IM 2:00 200 9:25 AM 1 x 200 on 4:00 SCULL TO STK/IM REC D IM 2:00 1,000 9:30 AM 20 x 50 on :40 PULL/10tDPS,10tSUB EN2 P FR 1:20 300 9:45 AM 1 x 300 on 5:00 Breaststroke EN1 K BR 1:40 300 9:51 AM 1 x 300 on 5:00 Free EN1 K FR 1:40 9:56 AM Finish time. Total: 6,100 meters. Stress Value = 87 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,600 42.62% Freestyle 1,700 27.87% Aerobic Base 1,900 31.15% Backstroke 300 4.92% Anaerobic Thresh 1,000 16.39% Breaststroke 500 8.20% Lactate Toleranc 400 6.56% Butterfly 100 1.64% Alactate 200 3.28% IM 400 6.56% Fins 1,700 27.87% Type of Work Meters your choice 800 13.11% ================ ============== Long tube 600 9.84% Swim 900 14.75% Kick 2,500 40.98% Pull 1,300 21.31% Drill 1,400 22.95%
でました、1000x8本!メニューみたとたん、大爆笑です。 わたしの1つのポリシーには、 「くそ練習だけでは、速くはならないが、くそ練習ができないものも 速くはならない」ちゅう1000本ノック非科学的なものがあります^^。 聞いた話で一番ハードなSETは、400x100本やて・・まだまだ、K-1なんか ひよこですわ。某山梨方面のSC(-_-;)怖くていえない。 Daily Workout [935] for Sunday, August 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 ====== ======== ========================================== === = === ==== 8,000 3:30 PM 2 x 1000 on 13:00 Free/DES } 1x EN1 S FR 1:18 2 x 1000 on 13:00 Free } EN2 S FR 1:18 2 x 1000 on 13:00 Free } EN3 S FR 1:18 2 x 1000 on 13:00 Free } EN3 S FR 1:18 1,000 5:15 PM 20 x 50 on :50 Rec/3BK,2CHO REC S FRB 1:40 2,000 5:33 PM 1 x 100 on 1:45 Free } 1x EN1 K IM 1:45 1 x 200 on 3:30 BR-FR100 } EN1 K IM 1:45 1 x 300 on 5:15 BK-BR-FR100 } EN1 K IM 1:45 1 x 400 on 7:00 Individual Medley } EN1 K IM 1:45 1 x 400 on 6:40 Free } EN2 K FR 1:40 1 x 300 on 5:00 Free } EN2 K FR 1:40 1 x 200 on 3:20 Free } EN2 K FR 1:40 1 x 100 on 1:40 Free } EN2 K FR 1:40 1,000 6:09 PM 10 x 100 on 1:30 FINS-PAD/ 1/5BRSFORM REC D FIN 1:30 6:24 PM Finish time. Total: 12,000 meters. Stress Value = 363 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,000 16.67% Freestyle 9,000 75.00% Aerobic Base 3,000 25.00% IM 1,000 8.33% Anaerobic Thresh 3,000 25.00% Fins 1,000 8.33% MaxVO2 4,000 33.33% Free-Backstroke 1,000 8.33% Type of Work Meters ================ ============== Swim 9,000 75.00% Kick 2,000 16.67% Drill 1,000 8.33% Daily Workout [936] for Monday, August 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 ====== ======== ============================================ === = === ==== 1,200 8:00 AM 3 x 400 on 6:00 Warm-up/cho-bk-Im REC S MIX 1:30 1,500 8:19 AM 4 x 100 on 1:20 Freestyle/75ez-25bld } 3x EN2 P FR 1:20 4 x 25 on :30 Butterfly/fast 1/2b } EN2 P FLY 2:00 600 8:42 AM 12 x 50 on :50 Kick your choice EN1 K CHO 1:40 400 8:53 AM 1 x 400 on 7:00 side-bk-u/w-bk dolf. EN1 K FLY 1:45 300 9:01 AM 1 x 25 on :30 Butterfly } 3x SP3 S FLY 2:00 1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00 1 x 25 on 1:00 Butterfly u/w kick } SP3 K FLY 4:00 100 9:10 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 900 9:13 AM 4 x 50 on 1:00 Butterfly } 3x SP1 S FLY 2:00 1 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30 800 9:31 AM 8 x 100 on 1:40 RING TUBE 1/7BRS EN1 P RNG 1:40 100 9:46 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 500 9:50 AM 20 x 25 on :30 DPS10STK 1/25BRS EN2 D FR 2:00 600 10:01 AM 1 x 600 on 10:00 KICK ON BO. EN1 K FR 1:40 10:11 AM Finish time. Total: 7,000 meters. Stress Value = 130 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,850 26.43% Freestyle 2,300 32.86% Aerobic Base 2,400 34.29% Butterfly 1,450 20.71% Anaerobic Thresh 2,000 28.57% your choice 1,250 17.86% Lactate Toleranc 600 8.57% Mix-stroke 1,200 17.14% Alactate 150 2.14% Ring tube 800 11.43% Type of Work Meters ================ ============== Swim 2,525 36.07% Kick 1,675 23.93% Pull 2,300 32.86% Drill 500 7.14% Daily Workout [937] for Monday, August 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 ====== ======== =================================== === = === ==== 2,000 2:00 PM 1 x 500 on 7:30 FINS/DRLS } 1x REC D FLY 1:30 1 x 500 on 7:30 PULL } EN1 P BK 1:30 1 x 500 on 8:00 GKICK } EN1 K BR 1:36 1 x 500 on 7:30 DRLS } EN1 S FR 1:30 1,000 2:32 PM 20 x 50 on :50 4orderHARD-1EZ CHO EN3 S IM 1:40 500 2:50 PM 5 x 100 on 1:45 Recovery/swim-down REC S CHO 1:45 1,600 3:00 PM 4 x 200 on 2:25 PULL/FR } 2x EN2 P FR 1:13 300 3:21 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 3:26 PM Finish time. Total: 5,400 meters. Stress Value = 118 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,300 24.07% Freestyle 2,100 38.89% Aerobic Base 1,500 27.78% Backstroke 500 9.26% Anaerobic Thresh 1,600 29.63% Breaststroke 500 9.26% MaxVO2 1,000 18.52% Butterfly 500 9.26% IM 1,000 18.52% Type of Work Meters your choice 800 14.81% ================ ============== Swim 2,300 42.59% Kick 500 9.26% Pull 2,100 38.89% Drill 500 9.26% Daily Workout [938] for Monday, August 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 ====== ======== =========================================== === = === ==== 500 6:00 PM 1 x 500 on 7:30 W-UP REC S FR 1:30 1,500 6:09 PM 1 x 1500 on 28:00 200ORD-100ORD-50-25 EN1 K IM 1:52 500 6:38 PM 20 x 25 on :30 Free,5/25DPS EN1 D FR 2:00 500 6:49 PM 1 x 500 on 8:00 FINS/RK REC D FIN 1:36 1,800 6:58 PM 4 x 50 on :50 Backstroke/KICK } 2x EN1 K BK 1:40 1 x 100 on 1:30 Backstroke } EN2 S BK 1:30 4 x 50 on :50 BK~BR/KICK by25 } EN1 K BKR 1:40 1 x 100 on 1:30 BK/BR50 } EN2 S BKR 1:30 4 x 50 on :50 Breaststroke/GKICK } EN1 K BR 1:40 1 x 100 on 2:00 Breaststroke } EN2 S BR 2:00 200 7:30 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30 2,000 7:36 PM 5 x 400 on 6:00 IM/E,3E1H,2E2H,1E3H EN2 S IM 1:30 &4HARD 1,000 8:07 PM 20 x 50 on :45 Free/STK CHECK EN1 S FR 1:30 8:22 PM Finish time. Total: 8,000 meters. Stress Value = 103 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,200 15.00% Freestyle 2,000 25.00% Aerobic Base 4,200 52.50% Backstroke 600 7.50% Anaerobic Thresh 2,600 32.50% Breaststroke 600 7.50% IM 3,500 43.75% Type of Work Meters Fins 500 6.25% ================ ============== your choice 200 2.50% Swim 4,300 53.75% Back-Breast 600 7.50% Kick 2,700 33.75% Drill 1,000 12.50% Daily Workout [939] for Tuesday, August 7, 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 8:00 AM 1 x 500 on 7:30 w-up/choice } 1x REC S CHO 1:30 2 x 200 on 3:00 Individual Medley } EN1 S IM 1:30 1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00 100 8:18 AM 2 x 50 on 2:00 Breast or fr max! SP2 S BR 4:00 1,600 8:23 AM 5 x 200 on 2:40 Freestyle-3/25brs. } 1x EN2 P FR 1:20 1 x 100 on 2:00 scull your choice } REC D CHO 2:00 10 x 50 on :45 Freestyle/k20-swm30 } EN2 K FR 1:30 200 8:47 AM 4 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 600 8:52 AM 6 x 100 on 1:45 1:05keep HR check EN3 S FR 1:45 200 9:04 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 1,800 9:08 AM 4 x 50 on :45 Breaststroke } 3x EN1 P BR 1:30 3 x 100 on 1:30 Free/ez-fa-ez by 1t } EN1 P FR 1:30 1 x 100 on 2:00 IM/10scull&15pull } REC P IM 2:00 1,200 9:38 AM 8 x 50 on :55 kick drill choice } 1x EN1 K BR 1:50 1 x 200 on 4:00 Breast/dps~des } EN1 S BR 2:00 3 x 200 on 3:30 Free/board 1-3des! } EN2 K FR 1:45 300 10:01 AM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40 200 10:07 AM 8 x 25 on 2:00 Surgical tubing SP3 S STK 8:00 800 10:24 AM 1 x 800 on 12:00 Rec/form REC S FR 1:30 10:36 AM Finish time. Total: 8,000 meters. Stress Value = 133 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,500 31.25% Freestyle 4,400 55.00% Aerobic Base 2,500 31.25% Breaststroke 1,300 16.25% Anaerobic Thresh 2,100 26.25% IM 700 8.75% MaxVO2 600 7.50% Your stroke 200 2.50% Peak Lactate 100 1.25% your choice 1,400 17.50% Alactate 200 2.50% Type of Work Meters ================ ============== Swim 3,600 45.00% Kick 1,500 18.75% Pull 2,800 35.00% Drill 100 1.25%
Daily Workout [942] for Wednesday, August 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 ====== ======== ============================================= === = === ==== 1,000 7:30 AM 1 x 1000 on 17:00 Snorkeling REC S SNO 1:42 500 7:48 AM 10 x 50 on 1:00 FLY-BK-3FR alt SNO EN1 S SNO 2:00 400 7:59 AM 2 x 200 on 3:00 Free-medley EN1 S FRM 1:30 1,000 8:06 AM 20 x 50 on :45 IM/K&SWIM EN2 K IM 1:30 1,500 8:22 AM 15 x 100 on 1:30 FINS&SNORKEL K-DPS-S EN1 D SNO 1:30 200 8:46 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 1,800 8:51 AM 1 x 400 on 6:00 IM/50EZ-50HARD } 1x EN1 P IM 1:30 5 x 200 on 2:20 DES/230-225-220-215" } EN2 P FR 1:10 1 x 400 on 6:00 IM/50HARD50EZ } EN1 P IM 1:30 2,000 9:16 AM 20 x 100 on 1:20 1E4H-2E3H-3E2H-4E1H EN2 S FR 1:20 500 9:44 AM 1 x 100 on 1:30 Backstroke } 1x REC S BK 1:30 1 x 100 on 1:40 UW/REC STK } REC D FR 1:40 1 x 200 on 3:30 10STK/25DPS } REC D FR 1:45 1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00 9:53 AM Finish time. Total: 8,900 meters. Stress Value = 123 Daily Workout [943] for Thursday, August 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 ====== ======== ========================================== === = === ==== 800 2:00 PM 1 x 200 on 3:00 STK-DRLS OUT50m } 1x REC D CHO 1:30 1 x 200 on 3:00 KICK-DRLS } REC D CHO 1:30 1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30 1,000 2:13 PM 1 x 1000 on 16:00 FINS-SNOKEL 35STK/50 EN1 D FR 1:36 500 2:30 PM 5 x 100 on 1:40 Free-medley EN1 P FRM 1:40 500 2:40 PM 5 x 100 on 1:45 Free-medley K&SWIM EN1 K FRM 1:45 100 2:50 PM 1 x 100 on 4:00 Recovery/swim-down REC S CHO 4:00 400 2:55 PM 8 x 50 on :45 DIVE/BROKEN+5" SP2 S IM 1:30 AI/3"9-6"6-8"4-8"6 2"3-2"0-3"8-4"3 MIT/3"9-6"6-7"8-8"2 2"3-2"5-4"0-5"2 600 3:02 PM 6 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 2,000 3:13 PM 3 x 100 on 1:15 Free/HARD } 4x EN3 P FR 1:15 1 x 200 on 3:00 EZ } EN1 P FR 1:30 1,000 3:41 PM 10 x 100 on 1:45 25m3K-50m2K-25m1K48S EN2 K BR 1:45 800 4:00 PM 4 x 200 on 3:00 Free/DES to MAX EN2 S FR 1:30 400 4:13 PM 1 x 400 on 7:00 Recovery/swim-down REC S CHO 1:45 KINKI-CHU/SHIHO9-08 YUSUKE/16-45 4:21 PM Finish time. Total: 8,100 meters. Stress Value = 198 Daily Workout [944] for Friday, August 10, 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 1:10 PM 1 x 400 on 6:30 SWIM OUT50m/1IMMIX } 1x REC S MIX 1:38 1 x 400 on 7:00 KICK 2IMMIX } EN1 K MIX 1:45 1 x 400 on 6:30 PULL 3IMMIX } EN1 P IM 1:38 1 x 400 on 6:00 SWIM 4IM } EN1 S IM 1:30 1,000 1:37 PM 5 x 200 on 3:15 Snorkeling-SWIM DES EN1 S SNO 1:38 2,000 1:55 PM 3 x 100 on 1:40 FLY/DES } 1x EN2 S FLY 1:40 2 x 100 on 2:00 FLY/HARD 2x50 45"BRK } EN3 S FLY 2:00 3 x 100 on 1:30 Backstroke/DES } EN2 S BK 1:30 2 x 100 on 2:00 BK/HARD 2X50 } EN3 S BK 2:00 3 x 100 on 1:40 BR/DES } EN2 S BR 1:40 2 x 100 on 2:00 BR/HARD 2X50 } EN3 S BR 2:00 3 x 100 on 1:20 Free/DES } EN2 S FR 1:20 2 x 100 on 2:00 Free/HARD 2X50 } EN3 S FR 2:00 400 2:31 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 600 2:39 PM 6 x 100 on 1:45 BR/3K-2K-1K EN1 K BR 1:45 600 2:51 PM 6 x 100 on 1:30 FINS-SNOKEL EN1 D FIN 1:30 1,500 3:01 PM 3 x 100 on 1:20 PAD-SWIM/EH-DES-HARD } 3x EN3 S PAD 1:20 1 x 200 on 3:00 EZ } REC S PAD 1:30 200 3:23 PM 4 x 50 on 1:30 DASH-SWIM SP1 S IM 3:00 300 3:30 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 3:35 PM Finish time. Total: 8,200 meters. Stress Value = 194 Daily Workout [945] for Sunday, August 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 ====== ======== ============================================ === = === ==== 600 8:00 AM 1 x 600 on 10:00 Free-bk-cho-IM mix REC S MIX 1:40 1,200 8:11 AM 1 x 100 on 1:45 Individual Med.order } 4x REC D IM 1:45 1 x 200 on 3:30 Individual Medley } EN1 S IM 1:45 100 8:33 AM 4 x 25 on 1:00 u/w kick your max! SP3 K CHO 4:00 600 8:38 AM 6 x 100 on 1:40 HR set 1'10-1'05des EN2 S FR 1:40 800 8:49 AM 2 x 400 on 5:00 Free/pad&pv 1/5brs. EN2 P FR 1:15 200 9:00 AM 8 x 25 on :40 dog scull&choice REC D CHO 2:40 1,000 9:07 AM 1 x 100 on 1:40 Butterfly } 1x EN2 P FLY 1:40 1 x 200 on 3:00 Backstroke } EN2 P BK 1:30 1 x 300 on 5:00 Breaststroke } EN2 P BR 1:40 1 x 400 on 5:00 Freestyle } EN2 P FR 1:15 100 9:23 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 800 9:26 AM 8 x 100 on 1:45 100IM,k/IMorder,kdrl EN1 K IM 1:45 800 9:41 AM 4 x 200 on 3:15 board,k/50ez-150fa. EN2 K FR 1:38 400 9:55 AM 4 x 100 on 2:00 form HR160&time up EN2 S FR 2:00 200 10:04 AM 8 x 25 on 2:00 starting/your stk&ch SP3 S STK 8:00 1,000 10:21 AM 10 x 100 on 1:40 Snorkeling EN1 S SNO 1:40 10:38 AM Finish time. Total: 7,800 meters. Stress Value = 121 Daily Workout [946] for Sunday, August 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 12:55 PM 1 x 2000 on 40:00 W-UP YOUR CHOICE EN1 S CHO 2:00 1,000 1:36 PM 5 x 200 on 5:00 Free/PACE~DES TO MAX SP1 S FR 2:30 800 2:02 PM 8 x 100 on 1:30 Free-BK/REC REC S FRB 1:30 1,000 2:15 PM 20 x 50 on :45 FINS/RSKSLx4SET IM EN1 D FIN 1:30 2,100 2:31 PM 6 x 50 on :45 Free-medley order1t } 3x EN1 P FRM 1:30 4 x 100 on 1:15 Free } EN2 P FR 1:15 300 3:01 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 3:06 PM Finish time. Total: 7,200 meters. Stress Value = 157 Daily Workout [947] for Monday, August 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 ====== ======== ========================================= === = === ==== 900 9:00 AM 3 x 300 on 4:30 Free-IM-Free REC S FRM 1:30 800 9:15 AM 8 x 100 on 1:45 Snorkeling/1-4DES EN1 S SNO 1:45 400 9:30 AM 8 x 50 on :50 KICK 3.6.H EN1 K CHO 1:40 400 9:38 AM 8 x 50 on :45 PULL 3.6.H EN1 P CHO 1:30 400 9:45 AM 8 x 50 on :40 SWIM 1-4DES EN2 S FR 1:20 100 9:52 AM 1 x 100 on 4:00 Recovery/swim-down REC S CHO 4:00 400 9:57 AM 4 x 100 on 1:10 BROKEN EN3 S FR 1:10 Y/2"3-4"8-5"5-4"9 100 10:03 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 900 10:06 AM 4 x 100 on 1:15 BROKEN or EZ } 2x EN3 S FR 1:15 S/4"2-4"7-4"4-4"9 } 1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00 1,500 10:21 AM 4 x 100 on 1:20 BROKEN or EZ } 3x EN3 S FR 1:20 S/3"8-4"7-4"5-4"8 } 1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00 600 10:47 AM 12 x 50 on :50 2DRLS-1SWIM/IM EN1 D IM 1:40 300 10:58 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 11:03 AM Finish time. Total: 6,800 meters. Stress Value = 191 Daily Workout [948] for Monday, August 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 ====== ======== ========================================== === = === ==== 800 1:00 PM 2 x 400 on 7:00 Fr/2fly,2bk/2br REC K IM 1:45 300 1:15 PM 6 x 50 on 1:15 LONG-TUBE SP1 S LNG 2:30 100 1:24 PM 4 x 25 on 1:00 Your Stroke/25max,sp SP3 S IM 4:00 1,000 1:29 PM 8 x 25 on :35 k-r-l-dps by2t ez-fa } 4x EN1 D IM 2:20 1 x 50 on 1:00 drill&swim by25 } EN1 D IM 2:00 400 1:53 PM 8 x 50 on 1:00 turning/12.5~start EN1 S STK 2:00 1,200 2:02 PM 4 x 50 on :50 IM order/3K-1SWIM } 4x EN2 K IM 1:40 1 x 100 on 1:40 Free/ez~forming } EN1 S FR 1:40 100 2:23 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,200 2:26 PM 1 x 50 on 1:00 IM order/10fa-40form } 4x EN1 P IM 2:00 1 x 100 on 1:40 your good stk! } EN1 P BK 1:40 1 x 150 on 2:00 Freestyle/140ez-10fa } EN1 P FR 1:20 200 2:46 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 2:50 PM Finish time. Total: 5,300 meters. Stress Value = 81
Daily Workout [949] for Tuesday, August 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 ====== ======== ====================================== === = === ==== 2,400 9:00 AM 3 x 800 on 11:30 Free-4IM4FR-6IM2FR EN1 S FRM 1:26 at YASHIRO 200 9:36 AM 4 x 50 on 1:00 20H30E-50BLD/IM SP1 S IM 2:00 100 9:41 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 1,000 9:45 AM 20 x 50 on :50 IM/by5t HARD! AVE-UP EN3 S IM 1:40 100 10:03 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 600 10:07 AM 6 x 100 on 1:30 FINS-SNO/DRLS FR REC D SNO 1:30 400 10:17 AM 8 x 50 on :50 Free/50SUB-50EZ EN2 S FR 1:40 100 10:25 AM 1 x 100 on 4:00 Recovery/swim-down REC S CHO 4:00 200 10:30 AM 2 x 100 on 10:00 Free/DIVE! MAX!! SP2 S FR 10:00 Y29"6-61"7,29"6-60"4 S30"2-62"9,30"2-61"8 1,000 10:51 AM 10 x 100 on 1:30 PULL/3EZ-4IMFR-3DPS REC P MIX 1:30 400 11:07 AM 1 x 400 on 6:00 KICK/FR HARD EN3 K FR 1:30 400 11:14 AM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 11:21 AM Finish time. Total: 6,900 meters. Stress Value = 167 Daily Workout [950] for Thursday, August 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 ====== ======== ============================================ === = === ==== 600 6:30 PM 1 x 600 on 10:00 Free-bk-cho-IM mix REC S MIX 1:40 1,200 6:41 PM 1 x 100 on 1:35 Individual Med.order } 4x REC D IM 1:35 1 x 200 on 3:10 Individual Medley } EN1 S IM 1:35 300 7:01 PM 12 x 25 on :40 SPRINT&SUB SP3 S FR 2:40 800 7:10 PM 8 x 100 on 1:40 HR set 1'10-1'05des EN2 S FR 1:40 200 7:25 PM 8 x 25 on :40 FREE DRLS REC D FR 2:40 1,000 7:32 PM 1 x 100 on 1:40 Butterfly } 1x EN2 P FLY 1:40 1 x 200 on 3:00 Backstroke } EN2 P BK 1:30 1 x 300 on 5:00 Breaststroke } EN2 P BR 1:40 1 x 400 on 5:00 Freestyle } EN2 P FR 1:15 100 7:48 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 800 7:51 PM 8 x 100 on 1:45 100IM,k/IMorder,kdrl EN1 K IM 1:45 800 8:06 PM 4 x 200 on 3:15 100EH-100HE-200E-H EN2 K FR 1:38 600 8:20 PM 6 x 100 on 1:30 FIN-SNO EN1 D SNO 1:30 400 8:30 PM 8 x 50 on :50 FORM EN1 S STK 1:40 200 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 = 99 Daily Workout [951] for Friday, August 17, 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 8:00 AM 1 x 500 on 7:30 CHOICE SWIM atKASAI } 1x REC S CHO 1:30 1 x 500 on 7:30 Snorkeling-SWIM } EN1 D SNO 1:30 1 x 500 on 9:00 SCULL&PULL IM } REC P IM 1:48 1 x 500 on 8:30 75KICK-50SWIM IM } EN1 K IM 1:42 1,000 8:34 AM 5 x 50 on :50 Butterfly 135EH,24DP } 1x EN2 S FLY 1:40 5 x 50 on :45 Backstroke } EN2 S BK 1:30 5 x 50 on :50 Breaststroke } EN2 S BR 1:40 5 x 50 on :40 Freestyle } EN2 S FR 1:20 600 8:51 AM 4 x 25 on :40 KICK } 1x SP3 K CHO 2:40 1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00 4 x 25 on :40 PULL } SP3 P CHO 2:40 1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00 4 x 25 on :40 SWIM } SP3 S CHO 2:40 1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00 400 9:06 AM 1 x 400 on 6:00 Free/REC or SPDPLY EN1 S FR 1:30 9:13 AM 4:00 REST S :00 1,700 9:17 AM 3 x 100 on 2:30 MAX,Y60"3,60"9,60"4 } 1x SP1 S FR 2:30 S/61"7,61"5,61"5 } 1 x 200 on 5:00 REC/DRLS } REC D CHO 2:30 8 x 50 on :45 Free/DES 7FOOT1HAND } EN3 S FR 1:30 1 x 200 on 8:00 REC/DRLS } REC D CHO 4:00 4 x 100 on 1:10 Free/HARD!! } SP2 S FR 1:10 Y61"0-62"8-63"2-63"8 } S61"4-62"9-63"7-63"1 } 1 x 200 on 5:00 REC/DRLS } REC D CHO 2:30 500 9:55 AM 20 x 25 on :30 4DRLS1SWIM EN1 D IM 2:00 800 10:06 AM 4 x 200 on 2:40 Free/3tEN2,1tREC EN2 S FR 1:20 10:17 AM Finish time. Total: 7,000 meters. Stress Value = 171
今日が最終のハードトレーニング。結果はGOOD!
SPもENもいいです。先週8/1-8/8まで、115kmを泳ぎこみ、今週は50kmまで
落としてきました。
1番練習したものが、1番をとる。楽して、勝たせません。
小林くんもいいです。彼の目標は、決勝&ナショナルです。
彼女は、頂点&インターナショナルが目標。
さあ、来週からは全中、JOC、国体といよいよ本番。あっそー、明日は愛ちゃん
インターハイ800予選、ファイト!!!
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しまちゃんの全中リポート! top TeamK-1 home *あらすじ* サンスイミングスクールで日頃練習している、2名の選手が全国中学へ出場。 その模様をリポートいたします。 登場人物^^ 吉村 志保(中3、800m日本ランキング5位) 小林 佑輔(中2、初出場!)
8月20日(火) 加西から車で2.5h、米子に到着です。台風が来そうですが、今日はまだ大丈夫。 本プールでW−upです。水温は、28℃ぐらい、泳ぎやすいとのこと。 ランキングみました。志保800→1番、400→3番、佑輔1500→2番、4IM→19番 ゆうすけの2番エントリーには、ちょっとびっくり。速いんだか、レベルがひくいん だか(ーー;)→あてにはしてませんが(~_~) 各種目のトップには、AUS遠征とEU遠征のメンバーがずらりとならんでます。 いよいよ、明日よりレース、今回はどんなドラマがまっているのかな? 志保は順当に勝てるか?佑輔は去年の志保のようにデビューを果たすか? でも明日は台風で中止かも・・。 なんぼ、練習しても自然には、勝てません。エー勉強ですな^^。 以下、前日のメニューです。 Daily Workout [953] for Monday, August 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 ====== ======== ======================================= === = === ==== 1,000 1:00 PM 1 x 1000 on 15:00 UP/ZENCHU atYONAGO REC S CHO 1:30 1,500 1:16 PM 1 x 500 on 8:00 Free-medley } 1x EN1 K FRM 1:36 1 x 500 on 8:00 Free-medley } EN1 P FRM 1:36 1 x 500 on 8:00 Free-medley } EN1 S FRM 1:36 1,500 1:41 PM 15 x 100 on 1:30 Free/Y4xH,S5xH EN2 S FR 1:30 500 2:05 PM 1 x 500 on 9:00 KICK EZ REC K CHO 1:48 500 2:15 PM 1 x 500 on 8:00 PULL EZ REC P CHO 1:36 400 2:24 PM 8 x 50 on :45 Free/PACE EN3 S FR 1:30 S33"~31"5/Y32"0 Good 500 2:31 PM 1 x 500 on 10:00 Recovery/swim-down REC S CHO 2:00 2:41 PM Finish time. Total: 5,900 meters. Stress Value = 76
*ちなみに、インターネット環境は・・ PC→VAIO PCG-C1S(僕のメインPCです。)でホテルの部屋の電話のモジュラー に、モデムセーバーっちゅー、使える回線のチェック、位相の変換、可電流保護? 等の機能ついたのをつけてやってます。EUでもこれはかつやくしましたよ^^。 8/21第1日目リポート top TeamK-1 home
前日から雨&強風のなか、予定どうり、予選開始です。きっつー^^ Daily Workout [954] for Tuesday, August 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 ====== ======== ============================================= === = === ==== 1,000 9:00 AM 1 x 400 on 7:00 Free/UP at MAIN POOL } 1x REC S FR 1:45 1 x 100 on 1:40 Backstroke } EN1 S BK 1:40 1 x 400 on 7:00 Individual Medley } EN1 S IM 1:45 1 x 100 on 1:40 Free } REC S FR 1:40 500 9:19 AM 1 x 500 on 10:00 KICK EN1 K IM 2:00 500 9:30 AM 1 x 500 on 10:00 PULL EN1 P IM 2:00 400 9:41 AM 8 x 50 on :45 PACE/S30-31G!orOVER? EN3 S FR 1:30 Y/32"-32"5 JUST PACE 600 9:48 AM 6 x 100 on 1:40 REC/SHIHO REC S CHO 1:40 Y/20x50 40"SPDPLY 朝は、志保3K、佑輔4Kのアップ。志保のペースが速い。 佑輔は寒いので?普通のペースなので。ちょっとおおめのup。 9:59 AM 99:00 REST S :00 11:38 AM 99:00 REST S :00 1,000 1:17 PM 1 x 500 on 8:00 SECOND UP at25mPOOL } 1x REC D IM 1:36 1 x 200 on 3:30 DRLS } REC D FR 1:45 1 x 300 on 4:30 DPS } REC D FR 1:30 500 1:34 PM 10 x 50 on :40 Y.33-31DES/S.EZ~DES EN2 S FR 1:20 500 1:42 PM 1 x 500 on 40:00 Recovery/swim-down REC S CHO 8:00 Y/20x50 45"SPDPLY 昼のアップは、志保EN1。佑輔EN2-3で。 800 2:23 PM 1 x 800 on 8:55 RACE/8-55-16 NO1 SP1 S FR 1:07 雨風の中、 志保は55秒のまずまずのタイムで決勝1番のこり。もうちょっと行くかな予定だったの で朝のアップが速すぎるのかな?、量がたらんのかな?なーんていろいろ考えてますが 泳ぎがGOODなので、合格。 1,000 2:33 PM 1 x 1000 on 16:00 Recovery/swim-down REC S CHO 1:36 Y/1500,16-35-97! NO2 佑輔くん。 やりました!16分35秒で9秒ベスト&ナショナル標準突破&決勝2番のこり。 デビューしました。トップの中3にしっかりついていき、えー根性しているようです。 100点満点のレースでした。 Y/TOTAL9.5K 2:50 PM Finish time. Total: 6,800 meters. Stress Value = 124 台風は、紀伊半島をありゃりゃ、北上してる??またあしたも?? やっぱり、自然が最強のようで。
8/22(水)2日目決勝リポート top TeamK-1 home いよいよ決勝当日です。台風は関東の方へそれ、絶好の日よりとなりました。 水温は、26.5℃とのこと。やっぱ調整してるのかな? 朝5:30起床で始まり始まり^^ Daily Workout [955] for Wednesday, August 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 7:00 AM 1 x 1000 on 16:00 W-UP/MIXat MAIN-POOL REC S CHO 1:36 300 7:17 AM 3 x 100 on 2:00 KICK on BO. EN1 K CHO 2:00 400 7:24 AM 8 x 50 on 1:00 K&SWIM/IM EN1 K IM 2:00 300 7:33 AM 6 x 50 on 1:00 PULL/IM EN1 P IM 2:00 500 7:40 AM 5 x 100 on 1:30 PULL/FR EZ-HARD EN1 P FR 1:30 600 7:49 AM 12 x 50 on :50 ~8IM~12FR/EZ-HARD EN1 S FRM 1:40 300 8:00 AM 1 x 300 on 99:00 Recovery/swim-down REC S CHO 33:00 9:40 AM 99:00 SHIHO/REST,YU/400UP S :00 今日は志保は決勝のみ。朝アップ終わればホテルで休憩です。 佑輔は400IMへもエントリーの過密スケ(最初から本人希望のエントリーですが。) 11:19 AM 99:00 8x50 45"PACE~400REC S :00 YU/400IM RACE 4'55" 400IMは4’55”92のベスト3秒落ちでした。 「4’45”で泳げば、ナショナル2つやなー、ほんなら遠征いけるかも」ゆうて また、悪い欲(-_-;)のアドバイスでした。反省・・ それぐらいでは、泳ぎますが、昨日のレースづかれか・・ 1,000 12:58 PM 1 x 250 on 4:00 SWIM/SHIHO SECOND UP } 1x REC S CHO 1:36 1 x 250 on 4:30 KICK } EN1 K CHO 1:48 1 x 250 on 4:00 PULL } EN1 K CHO 1:36 1 x 250 on 4:30 DRLS } REC D CHO 1:48 400 1:16 PM 1 x 50 on :45 Free/FAST 29"6 } 2x EN3 S FR 1:30 3 x 50 on :45 Free/PACE 33"0 } EN2 S FR 1:30 1,000 1:23 PM 20 x 50 on :50 SPEED PLAY~REC EN1 S CHO 1:40 1:41 PM 45:00 REST S :00 志保のレース前のアップです。昨日の反省をもとに、じわじわペースでアップ。 でもファーストは余裕で29秒でかえってきよる。これは、いきますねー^^ レース前、今日は私も力んでません^^ 800 2:26 PM 1 x 800 on 8:48 FINAL! BEST&NO.1! EN3 S FR 1:06 結果は、ぶっちぎりのベストで1位でした。レース後はじめてのガッツポーズ でました。50秒きれたのがうれしかったとのこと。(T_T) じつをいゆうと、彼女、1週間ほどまえ夢ん中で48秒で泳いでいるんです・・・ すっげー!→「創造の理」なり。 YU/1500 16-37 NO.4! 佑輔、2番手争いでしたが、1200mで足がつり・・・ラストあげることできません でした。もひとりの中2の子が33秒で3位、佑輔は4位でした。でも100点です! ほんとに、良くがんばりました。 2人あわせて、200点!!まだ、あしたがありますが・・ 夜は、私は関東の某Cスイミングのコーチと飲みいろんな話きーてきました。 残念ながら、温泉にはいってませんよ^^ 1,000 2:36 PM 20 x 50 on :50 Recovery/swim-down REC S CHO 1:40 2:53 PM Finish time. Total: 7,600 meters. Stress Value = 106 FINAL: Shiho 800FR/ 1:03.51- 2:10.12- 3:16.97- 4:23.89 5:30.28- 6:36.52- 7:42.94- 8:48.22 NO.1! Yusuke1500FR/ 1:01.80- 2:07.19- 3:13.50- 4:20.32- 5:26.96 6:34.19- 7:41.37- 8:48.13- 9:55.14-11:02.12 12:09.54-13:17.35-14:24.69-15:32.42-16:37.63 NO.4!
8/23 3日目予選、決勝リポート top TeamK-1 home いよいよ、最終レース、良かった次の日が弱いとうわさ^^の吉村選手に成長は見られるか・・ Daily Workout [956] for Thursday, August 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 ====== ======== =========================================== === = === ==== 1,000 7:30 AM 1 x 1000 on 16:00 Warm-up REC S CHO 1:36 1,050 7:47 AM 1 x 300 on 5:00 KICK } 1x EN1 K IM 1:40 1 x 50 on 1:00 KICK } SP1 K FR 2:00 1 x 300 on 5:00 PULL } EN1 P IM 1:40 1 x 50 on 1:00 KICK } SP1 K FR 2:00 1 x 300 on 5:00 SWIM } EN1 S IM 1:40 1 x 50 on 1:00 SWIM } SP1 S FR 2:00 500 8:06 AM 10 x 50 on :45 Free/SPEED PLAY EN2 S FR 1:30 500 8:15 AM 10 x 50 on :50 Recovery/swim-down REC S CHO 1:40 8:25 AM 99:00 REST S :00 400 10:04 AM 1 x 400 on 4:27 RACE EN3 S FR 1:07 朝のアップは、昨日の疲れか、少し重たい・・ 予選は、昨日の800の入り(4:23)を目標に。泳いだはずが足が動かなーい だって。こりゃえーとこ、22秒までかな・・とおっとダメダメ、私はコーチ(~_~) どうしようかな。どかーんと練習入れるか、迷いましたが、リカバリ1000で お昼とりました。おージェントル・・どこがじゃー 昼は、仮眠後、マッサージ&W-UP アドバイス? あなたが今日動きにくいのは、試練。みんなとしっかりレースしろ ちゅーこと。2冠なんか、簡単にとらせませんよ。って試されているの・・・ だから、挑みなさい。てな感じでしょうか。 1,000 10:10 AM 1 x 300 on 5:00 Backstroke } 1x REC S BK 1:40 8 x 50 on :40 Free } EN2 S FR 1:20 1 x 300 on 5:00 Recovery/swim-down } REC S CHO 1:40 10:27 AM 99:00 REST S :00 600 12:06 PM 3 x 200 on 4:00 CHOICE-IM-FRDRLS REC D MIX 2:00 200 12:19 PM 4 x 50 on :45 Free/PACE EN3 S FR 1:30 50 12:23 PM 1 x 50 on :30 MAX SP3 S FR 1:00 500 12:25 PM 1 x 500 on 40:00 REC~REST REC S CHO 8:00 昼のアップも1.5KMと普通に少し軽めにやりました。 感じはまーまーです。 400 1:06 PM 1 x 400 on 4:18 FINAL! BEST NO.2! SP2 S FR 1:05 いよいよレース。隣は、遠征で同じディスタンス組だった、YC選手。がんがんいき よる。レースは二人のマッチとなりました。(同じjapanの水着ちゅうのが仲良しの 感じですが^^) 200をYC選手2:07台で。志保は08.63でターン。その差は半身長・・ そのまま、150mまでそこからが、志保さん本気です。がんがん追い上げラスト5m でならんで、ラストタッチーーーーーーーー勝った〜 と思たら0.02秒で負けました。タイムは大ベストの4:18.57でした。合格!! JOC、国体へつながる良いレースでした。 吉村選手に成長は、たいへん見られました^^ 2冠?の欲は私はありませんでした。あったら勝てた?それはわかりません。 0.02で負けたことが大きな収穫。いい勉強でした。 1,000 1:12 PM 10 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30 1:27 PM Finish time. Total: 7,200 meters. Stress Value = 129 Shiho: 400FINAL: 30.63-1:02.82-1:35.69-2:08.63 2:41.72-3:14.62-3:47.65-4:18.57 BEST TIME NO.2! これにて、01全国中学のリポート終了いたします。 みなさん、応援本当にありがとうございました!! top TeamK-1 home
Daily Workout [957] for Friday, August 24, 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 ====== ======== ======================================= === = === ==== 500 6:30 PM 1 x 500 on 7:30 W-UP/at KASAI IMDRLS REC D IM 1:30 500 6:39 PM 1 x 500 on 7:30 Snorkeling-SWIM EN1 D FR 1:30 1,200 6:48 PM 8 x 50 on :55 KICK/DRLS-GK alt } 1x EN1 K IM 1:50 8 x 50 on :45 PULL/EZ-HARD alt } EN1 P IM 1:30 8 x 50 on :45 SWIM/BLD-UP } EN1 S IM 1:30 100 7:09 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 400 7:13 PM 1 x 400 on 8:00 EZ-KICK EN1 K CHO 2:00 800 7:22 PM 4 x 200 on 2:30 PULL/PADPV FREE 5BRS EN2 P FR 1:15 100 7:33 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 1,500 7:37 PM 15 x 100 on 1:20 Free/FORM CHECK EN1 S FR 1:20 7:58 PM 5:00 DRYLAND EN1 L CHO :00 8:03 PM Finish time. Total: 5,100 meters. Stress Value = 57
01.夏季JOCリポート! top TeamK-1 home TeamK-1.4名のJOC大会をリポートいたします。吉村選手、全中優勝後、JOCでインターハイ組 とどう戦うか?、ナショナル選手仲間入りした佑輔は?、K-1高校生組はどんなレースを? こうご期待!
8/26東京到着後、W-UPです。W-UPというか練習というか^^ メインレースに入ると日計7〜9KMぐらいなるので全中後3日間ぐらいたくわえてー って感じ。コンディション、トレーニングからいうとJOCでまだ上がります。 今日のアップは、みんなえー感じです。 先発隊、高田君、源君は今日ともにベスト更新とのこと。ok!! Daily Workout [958] for Sunday, August 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 ====== ======== ============================================= === = === ==== 1,000 1:30 PM 1 x 1000 on 16:00 W-UP/JOC atTATSUMI REC S CHO 1:36 1,500 1:47 PM 10 x 50 on :55 KICK } 1x EN1 K CHO 1:50 10 x 50 on :50 PULL } EN1 P CHO 1:40 10 x 50 on :55 DRLS } EN1 D CHO 1:50 100 2:15 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,000 2:18 PM 8 x 50 on :50 Butterfly 1.2HARD } 1x EN2 S FLY 1:40 1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00 8 x 50 on :50 Backstroke 3.4HARD } EN2 S BK 1:40 1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00 8 x 50 on :50 Breaststroke 6.7HARD } EN2 S BR 1:40 1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00 8 x 50 on :45 Free/ALL HARD } EN3 S FR 1:30 1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00 500 2:57 PM 10 x 50 on :55 DRLS REC D STK 1:50 3:07 PM Finish time. Total: 5,100 meters. Stress Value = 69 PMは、某大阪方面のオリンピックコーチ(OTちゃん)のえー話を、コーチみんなで 聞きました。オリンピックや世界選手権の裏話、おもしれー(*_*) 明日は5:00起おやすみなさい ZZZ...GGG...ZZZ PS:ちなみに今回は、ホテルの電話なでかつかえましぇん。 ので、SO-502i-modeとカードでつなげてます。速度遅いんだなこれが(T_T) 8/27(月)JOCリポート サンスイミングスクール全結果はこちら 今日は、試合組、朝5:00起床&ストレッチ&runで気合ばっちりです。 高田君50bk、源君は、100flyと100frに挑戦です。決勝には進めなかったもの 全力で泳げました。 K-1は本日全員が400IMへ出場しました。以下、1日のリポート&MENU
Daily Workout [959] for Monday, August 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 ====== ======== ========================================== === = === ==== 1,000 7:00 AM 1 x 300 on 5:00 Free } 2x REC S FR 1:40 1 x 200 on 3:30 Backstroke } REC S BK 1:45 1,000 7:18 AM 20 x 50 on :50 1DRLS-4SWIM/5xHARD EN1 S IM 1:40 400 7:36 AM 8 x 50 on 1:00 IM/HARD-EZ SP1 S IM 2:00 7:45 AM 60:00 REST S :00 400 8:45 AM 1 x 400 on 5:00 RACE/MITSUKA,5:11.33 EN3 S IM 1:15 YUSUKE/4:52.87 AI/5:09.13 SHIHO/5:05.70 final 決勝進出は吉村選手のみでした。 ベスト記録更新ならず・・愛、光香はシーズン終了、ちょっと早いがお疲れ様。 来年は、全国大会で戦う選手になるぞ!! ベストの近かった佑輔は、昼からあさって400FR決勝めざして、5kmの練習。TOTAL10KM 志保は、800予選、400IM決勝と今日は、いそがしー。 1,000 8:51 AM 10 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 9:09 AM 99:00 REST S :00 10:48 AM 99:00 REST S :00 400 12:27 PM 1 x 400 on 7:00 Individual Medley EN1 D IM 1:45 400 12:35 PM 8 x 50 on :45 Free/2PACE-1HARD-1EZ EN3 S FR 1:30 700 12:42 PM 1 x 200 on 4:00 Recovery/swim-down } 1x REC S CHO 2:00 6 x 50 on 1:00 Free/SPDPLY } EN1 S FR 2:00 1 x 200 on 45:00 Recovery/swim-down } REC S CHO 22:30 午後のアップは、明日のため日計をあまり増やしたくなかったので、1.5KMにおさえて・・ 悪くはない。ふつーにアップできました。 800 1:38 PM 1 x 800 on 9:03 RACE/9:03.09 NO.10 EN3 S FR 1:08 SHIHO/RACE が・・やっちゃた(T_T)。全中覇者、10位でまさかの予選敗退です。200すぎて腕が 動かんかったとのこと。まだまだ、難しいですね。えー勉強です。(このセリフ多いな・) 考えられること・・ 午後のアップ少ない?。8FR、4IMと集中できなかった?。全中から落としすぎ?。 あさっての400までよう考えますわ(ーー;) でも、くやしいやろけど、じぇんじぇんメソメソしてません。そこが彼女の強さ^^。 私?へーきな顔してます(-_-)が、そりゃーくやしいっす。(自分にね) 400 1:49 PM 1 x 400 on 20:00 Recovery/swim-down REC S CHO 5:00 400 2:10 PM 1 x 400 on 5:04 RACE/IM 5:04.27 EN3 S IM 1:16 SHIHO/RACE FINAL NO8 1,000 2:17 PM 10 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 2:34 PM Finish time. Total: 7,900 meters. Stress Value = 186
400IMファイナルは8位でした。今日はよく休みましょう。あきらめへんでーーーーー。
8/28(火) JOCリポート 今日は、志保、佑輔ともにレースなしです。C男子リレーチームの応援と明日のための ウォームアップです。200フリーリレー組は、1:55.21で10位でした。 あと少しで決勝ですね。来年がんばれー! 残念ながら観戦となった、800FRは、インターハイ覇者の貴田さんが8:45で順当 勝利でした。D200FR女子では、浦部さん、2:02.2やてはっやー!さあ明日の400 レースさせてくれるかな・・ 男子F200FRで、奥村君見せてくれました。1:49の日本記録!!→ごちそうさま^^ それも細川君見に来ている前でですから・・さあインカレで細川君リベンジなるか。 以下、今日のアップです。朝5KMでメイン1KM入れました。 午後は、なしの予定でしたが、だれるので2KMフォーム練習。えーかんじです。 明日から、柴田さん(姫路校)もようやくレーススタートです。 佑輔くん、JOの決勝でまだ泳いだことのない、ナショナル選手。ファイナル残れるか? それでは・・ZZZ・・・ZZZ Daily Workout [960] for Tuesday, August 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 ====== ======== ====================================== === = === ==== 500 9:30 AM 1 x 500 on 8:00 W-UP REC S CHO 1:36 500 9:39 AM 10 x 50 on :55 KICK&SWIM EN1 K IM 1:50 500 9:50 AM 1 x 500 on 10:00 KICK ON BO. EN1 K FR 2:00 1,000 10:01 AM 20 x 50 on :45 PULL/DES by5t EN2 P FR 1:30 500 10:17 AM 1 x 500 on 10:00 100REC~400DRLS REC D CHO 2:00 1,000 10:28 AM 20 x 50 on :45 Free/HARD Y30~31 EN3 S FR 1:30 S6H10E4H 31" 200 10:44 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 400 10:49 AM 1 x 50 on 1:00 Sprint10m~DRLS } 4x SP3 S FR 2:00 1 x 50 on 1:00 DRLS } REC D FR 2:00 200 10:58 AM 1 x 200 on 99:00 Recovery/swim-down REC S CHO 49:30 12:38 PM 99:00 REST S :00 500 2:17 PM 1 x 500 on 10:00 SECOND UP REC S 2:00 500 2:28 PM 5 x 100 on 1:45 KRLS by25m REC D FR 1:45 800 2:38 PM 16 x 50 on :45 Free/FORM&SPEED PLAY EN1 S FR 1:30 200 2:51 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 2:55 PM Finish time. Total: 6,800 meters. Stress Value = 117
8/29(水) JOCリポート JOC いよいよK-1 JOC最終レース!さあその結果は?
Daily Workout [961] for Wednesday, August 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 ====== ======== ========================================== === = === ==== 1,600 9:40 AM 4 x 400 on 8:00 SWIM,IMK,IMFRS,PFR EN1 D CHO 2:00 800 10:13 AM 16 x 50 on :50 10DASHE,BLD,D&BLD,H EN2 S FR 1:40 600 10:28 AM 12 x 50 on :50 Recovery/swim-down REC S CHO 1:40 10:39 AM 50:00 REST S :00 400 11:29 AM 1 x 400 on 4:30 RACE EN3 S FR 1:08 佑輔1:01.05-2:06.64-3:13.04-4:18.83 11位自己ベスト! 佑輔くん、自己ベストで11番でした。決勝めざしてましたが、BESTですから、まえっか。 彼の場合、このタイムで1500が入れるちゅうとこがなんなんですが。ファイナルは春のお 楽しみにしときましょう^^。よー考えたらまだ13才やったんやね。わすれるな!(・・;) 志保1:04.70-2:12.91-3:21.15-4:29.09 4位 志保さん、「決勝で勝負するなら、予選200ベストではいるつもりで」いうてましたが、 プーでした。前日から、右肩に痛みうったえてます。疲労きたかな? 1,000 11:35 AM 1 x 1000 on 99:00 Recovery/swim-down REC S CHO 9:54 1:15 PM 99:00 REST S :00 400 2:54 PM 1 x 400 on 6:00 Warm-up REC S CHO 1:30 600 3:01 PM 3 x 200 on 4:00 IM/KICK-PULL-SWIM } 1x EN2 D IM 2:00 400 3:14 PM 8 x 50 on 1:00 1/5C-UP,SIDESTK&SWIM REC D FR 2:00 400 3:23 PM 8 x 50 on :45 4BLD-UP~PACE,1E1H EN3 S FR 1:30 500 3:30 PM 1 x 500 on 60:00 Recovery/swim-down REC S CHO 12:00 400 4:31 PM 1 x 400 on 4:24 FINAL RACE EN3 S FR 1:06 志保1:02.71-2:10.27-3:18.02-4:24.77 3位 残念ながらレースさせてもらえませんでした。浦部さん4:18.34でした。全中タイムでちょっと 負け(T_T) 国体は、同じ兵庫チームでがんばりましょう!! 1,000 4:37 PM 10 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 4:54 PM Finish time. Total: 8,100 meters. Stress Value = 128
以上、計画では全中からもう一度あがる予定でしたが、うまく行きませんでした。 JO前にエアロビックでが〜んと泳いだほうが良かったのでしょうか。 (逆にもっと落としたほうが・・というやり方は、大人になるまでやりましぇん(~_~) 感ずるに、 1.いくら蓄えとっても(その蓄え方にも急すぎるっちゅうー課題がのこるが・・) レースが積み重なってきて、なおかつベスト(=個人最大努力)がでている場合、 考えている以上にエアロビックとレーススピード量のバランスが崩れてくる =ベースがたらず「カスカス状態」→私のもっとも嫌いな状態。 2.心身ともにやっぱ疲労状態が続き、集中力もとぎれる。 3.その他、もろもろ・・ 今回の場合、50KM&ほぼハードワークのままで全中入ったことからして きつかったんでしょうね。 まだまだ、ひよこコーチ勉強たらんよーです。ほんで国体までどーすんの?? もう決めました。 私のやり方、成功例&失敗例もすべてのせますので、ご意見聞かせてくださいね^^。 なぜ?日本の水泳界の発展のためです。 なにかっこえーこというてんねん。 すんまそん。 それでは、また。