新年あけましておめでとうございます。
本年もよろしくお願い致します＾＾。
３日から泳ぎ始め、４〜７日まで新春合宿です。
K-1チームは、社でがんがん泳いでます。今回のヘッドは泣く子も
びびる？Tコーチだー！
ナショナル選手第３次合宿リポート（下の方です）
Daily Workout [1058] for Thursday, January 3, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 2:20 PM 1 x 1000 on 15:00 Warm-up REC S CHO 1:30
1,200 2:37 PM 1 x 400 on 6:30 IM/Rt-STK } 1x EN1 D IM 1:38
1 x 400 on 6:30 IM/Lft-STK } EN1 D IM 1:38
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
500 2:58 PM 10 x 50 on :50 Free/ONE HAND STK REC D FR 1:40
2,250 3:09 PM 3 x 100 on 1:30 Individual MedleyDES } 3x EN1 S IM 1:30
2 x 200 on 2:40 Free/DPS } EN2 S FR 1:20
1 x 50 on :50 Backstroke } REC S BK 1:40
50 3:43 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
500 3:46 PM 1 x 500 on 8:00 PULL REC P CHO 1:36
500 3:56 PM 1 x 500 on 9:00 KICK REC K CHO 1:48
100 4:07 PM 4 x 25 on 1:00 DASH SWIM SP3 S FR 4:00
200 4:13 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
4:16 PM Finish time. Total: 6,300 meters. Stress Value = 54
Daily Workout [1059] for Friday, January 4, 2002
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 2:00 PM 1 x 300 on 4:30 SWIM } 1x REC S CHO 1:30
1 x 300 on 5:00 KICK } REC K CHO 1:40
1 x 300 on 4:30 PULL } REC P CHO 1:30
1,600 2:15 PM 4 x 200 on 2:50 IM/3:00-55-50-45 } 1x EN2 S IM 1:25
4 x 200 on 2:30 Fr/2:40-35-30-25 } EN2 S FR 1:15
1,600 2:38 PM 4 x 100 on 1:40 K/DRL,FLBK,CHO,S1 1s } 4x EN2 K MIX 1:40
1,800 3:06 PM 1 x 200 on 3:00 DPS } 1x EN1 P FR 1:30
4 x 400 on 5:00 DES-FAST } EN2 P FR 1:15
3,200 3:30 PM 16 x 100 on 1:20 FL-FR/BK-FR by1t } 1x EN2 S MIX 1:20
16 x 100 on 1:15 DPS } EN2 S FR 1:15
4:12 PM Finish time. Total: 9,100 meters. Stress Value = 178
Daily Workout [1060] for Saturday, January 5, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================= === = === ====
9,000 8:00 AM 1 x 100 on 1:30 SWIM } 1x REC S CHO 1:30
1 x 200 on 3:30 KICK } EN1 K CHO 1:45
1 x 300 on 4:30 PULL } EN1 P CHO 1:30
1 x 400 on 6:00 SWIM } EN1 S CHO 1:30
2 x 100 on 1:30 } EN1 S FR 1:30
4 x 100 on 1:40 } EN1 K FR 1:40
6 x 100 on 1:20 } EN1 P FR 1:20
8 x 100 on 1:20 } EN1 S FR 1:20
1 x 200 on 3:00 } EN1 S IM 1:30
1 x 400 on 7:00 } EN1 K IM 1:45
1 x 600 on 9:00 } EN1 P IM 1:30
1 x 800 on 12:00 } EN1 S IM 1:30
2 x 200 on 2:40 FR-BK } EN2 S FRB 1:20
4 x 200 on 3:20 DES } EN2 K FR 1:40
6 x 200 on 2:30 DES } EN2 P FR 1:15
8 x 200 on 2:30 DES1-4 } EN2 S FR 1:15
10:09 AM Finish time. Total: 9,000 meters. Stress Value = 142
Daily Workout [1061] for Saturday, January 5, 2002
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 4:00 PM 1 x 800 on 13:00 IM/REV EN1 D IM 1:38
600 4:14 PM 4 x 50 on :55 EZ-FAST/25 } 1x SP3 K FR 1:50
1 x 400 on 6:00 FAST } EN3 K FR 1:30
1,000 4:25 PM 20 x 50 on :50 K:f+HUP/DRL:f SP3 S FR 1:40
Bup/25F-E
6,600 4:43 PM 4 x 100 on 1:20 } 1x EN1 S FR 1:20
4 x 100 on 1:15 } EN2 S FR 1:15
10 x 400 on 5:00 DES1-3 } EN2 S FR 1:15
10 x 100 on 1:25 DPS/BUP } EN1 P FR 1:25
1 x 200 on 3:30 K EZ-FA25 } SP3 K FR 1:45
12 x 50 on :50 25F-E/12.5F-E } SP3 S FR 1:40
6:12 PM Finish time. Total: 9,000 meters. Stress Value = 235
Daily Workout [1062] for Sunday, January 6, 2002
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 8:00 AM 1 x 500 on 8:00 CHO REC S CHO 1:36
300 8:09 AM 1 x 300 on 5:00 DRLS/FL-BK-FR KICKD REC D MIX 1:40
1,200 8:15 AM 4 x 100 on 1:30 CHO } 1x EN1 K CHO 1:30
4 x 100 on 1:25 CHO } EN2 K CHO 1:25
4 x 100 on 1:20 CHO } EN3 K CHO 1:20
2,000 8:33 AM 10 x 50 on :45 FLY } 1x EN2 S FLY 1:30
10 x 50 on :45 BK } EN2 S BK 1:30
10 x 50 on :45 BR } EN2 S BR 1:30
10 x 50 on :45 Free } EN2 S FR 1:30
3,000 9:04 AM 1 x 200 on 3:00 DPS } 2x EN1 P FR 1:30
4 x 100 on 1:15 FAST } EN2 P FR 1:15
1 x 100 on 1:30 DPS } REC P FR 1:30
4 x 200 on 2:20 FAST } EN2 P FR 1:10
1,500 9:43 AM 1 x 200 on 3:00 DPS } 1x EN1 S FR 1:30
4 x 100 on 1:15 FAST } EN3 S FR 1:15
1 x 100 on 1:30 DPS } REC S FR 1:30
4 x 200 on 2:20 FAST } EN3 S FR 1:10
10:02 AM Finish time. Total: 8,500 meters. Stress Value = 222
体重オーバーの女子選手はダイエット組にて食事です。きっつーいけど 本人達のためです。コーチ？おかわりOK!(けど抑えてます･･;)
Daily Workout [1063] for Sunday, January 6, 2002
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 3:30 PM 1 x 100 on 1:30 CHOICE } 5x REC S CHO 1:30
1 x 100 on 1:45 KICK } EN1 K CHO 1:45
1 x 100 on 1:30 PULL } EN1 P CHO 1:30
1 x 100 on 1:30 IM orBK } EN1 S IM 1:30
1,000 4:03 PM 10 x 100 on 2:00 K/EZ-8F-EZ EN2 K FR 2:00
1,200 4:24 PM 8 x 150 on 2:00 P/EZ-6F-EZ EN1 P FR 1:20
800 4:41 PM 1 x 800 on 12:00 LOCO/1-4-1 EN1 S FR 1:30
3,000 4:54 PM 15 x 200 on 3:00 FAST EN3 S FR 1:30
400 5:40 PM 1 x 400 on 7:00 SKPS/REC REC D CHO 1:45
150 5:48 PM 2 x 75 on 3:00 SPRINT SP2 S FR 4:00
250 5:55 PM 1 x 250 on 5:00 Recovery/swim-down REC S CHO 2:00
6:00 PM Finish time. Total: 8,800 meters. Stress Value = 275
Daily Workout [1064] for Monday, January 7, 2002
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 10 x 100 on 1:30 CHOICE REC S CHO 1:30
1,000 9:16 AM 10 x 100 on 1:45 SPDPLY/LAST1-4FAST EN1 K STK 1:45
1,000 9:35 AM 10 x 100 on 1:30 DES1-5 EN1 P STK 1:30
1,000 9:51 AM 10 x 100 on 1:30 FLBK/BKBR/BRFR/FRFL/ EN1 S IM 1:30
4,000 10:07 AM 20 x 200 on 3:00 FL/BK/BR/FR/IM*5SET EN2 S IM 1:30
11:07 AM Finish time. Total: 8,000 meters. Stress Value = 121
Daily Workout [1065] for Monday, January 7, 2002
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 2:30 PM 3 x 300 on 4:30 SKP REC D CHO 1:30
900 2:45 PM 1 x 100 on 1:30 Individual Medley } 3x EN1 S IM 1:30
1 x 100 on 1:25 BK } EN1 S BK 1:25
1 x 100 on 1:20 Free } EN1 S FR 1:20
500 2:59 PM 10 x 50 on :50 60/45SEC ALT EN2 K STK 1:40
500 3:09 PM 10 x 50 on :40 45/35SEC ALT EN2 P STK 1:20
2,000 3:17 PM 40 x 50 on 1:00 FAST SP1 S STK 2:00
1,600 3:58 PM 4 x 400 on 6:00 DES EN1 P STK 1:30
200 4:23 PM 2 x 100 on 4:00 NEG/FAST SP2 S STK 4:00
400 4:32 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
4:38 PM Finish time. Total: 7,000 meters. Stress Value = 248
社での合宿終了しました。私は厳しさ知ってましたが、選手たちはカルチャーショック をうけたようです？。 何が違うかって？練習時間ではなく生活そのものが違うようです。（＝基礎体力） 家での過ごし方ですね。ポイントは・・ ２４時間をどれだけ修行できるか・・さあ勝ち目はあるか？これからのk-1をご覧下さい。
６日に雪が積もりました。「この景色みてなんも感じへんやつが世界一とれるか・・」 うーん深い言葉です＾＾。 NA合宿から県合宿から年始合宿。過去最高のトレーニング＆コーチはお勉強・でした。 どこまでできるかわかりませんが、がんばるでーーーーーーーーーー。 合宿レポート完。
Daily Workout [1066] for Wednesday, January 9, 2002
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 8:00 W-UP REC S CHO 1:36
1,200 6:39 PM 3 x 50 on :50 Stroke/POINT SP~DES } 3x SP3 S STK 1:40
2 x 25 on :30 STK DRLS/1STK 2FR } REC D MIX 2:00
3 x 50 on :40 Free/HARD 2FOOT1HAND } EN3 S FR 1:20
2 x 25 on :30 Recovery/swim-down } REC S CHO 2:00
1,800 7:00 PM 1 x 300 on 5:00 KICK } 2x EN1 K IM 1:40
1 x 300 on 4:30 PULL } EN1 P IM 1:30
1 x 300 on 5:00 Rt-Lft STK } EN1 D IM 1:40
100 7:30 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
4,500 7:34 PM 1 x 1000 on 15:00 DPS,1/5BRS } 1x EN1 S FR 1:30
1 x 1500 on 22:00 NEG/by500m } EN2 S FR 1:28
1 x 2000 on 24:00 T-2000TRY! } EN3 S FR 1:12
1,000 8:36 PM 1 x 1000 on 15:00 Kick your stroke EN1 K STK 1:30
200 8:52 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:55 PM Finish time. Total: 9,300 meters. Stress Value = 256
Daily Workout [1067] for Thursday, January 10, 2002
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 6:30 PM 3 x 300 on 3:30 DKP/by1t200CH-100IM REC D MIX 1:10
400 6:42 PM 1 x 25 on :20 MAX SPRINT/STK } 4x SP3 S STK 1:20
1 x 75 on 1:40 Recovery/swim-down } REC S CHO 2:13
1,550 6:51 PM 4 x 50 on :40 Free/1-4DES } 1x EN2 S FR 1:20
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
3 x 50 on :35 Free/HARD! } EN3 S FR 1:10
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
2 x 50 on :30 Free/MAX! } SP1 S FR 1:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
4 x 50 on :40 Stroke/1-4DES } EN2 S STK 1:20
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
4 x 50 on :50 Stroke/HARD-200PACE } EN3 S FR 1:40
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
4 x 50 on 1:00 Stroke/MAX SP! } SP1 S STK 2:00
750 7:18 PM 5 x 150 on 2:15 PULL/FORM EN1 P STK 1:30
800 7:31 PM 16 x 50 on :45 FINS/DRLS TOUCH&TURN EN1 D IM 1:30
800 7:44 PM 16 x 50 on :40 PULL>25JOG <50JOG EN1 P IM 1:20
800 7:56 PM 16 x 50 on :50 KICK/FRBOARD 1-4DES EN2 K FR 1:40
2,000 8:11 PM 20 x 100 on 1:20 Free 1/3BRSDPS EN1 S FR 1:20
200 8:39 PM 1 x 200 on 4:00 Recovery/swim-down REC S BK 2:00
8:43 PM Finish time. Total: 8,200 meters. Stress Value = 128
Daily Workout [1068] for Friday, January 11, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
900 6:30 PM 1 x 75 on 1:00 DIVE! MAX SPEED } 3x SP2 S STK 1:20
1 x 225 on 5:00 Recovery/swim-down } REC S CHO 2:13
800 6:50 PM 8 x 100 on 1:15 PULL/3-5BRS EN1 P FR 1:15
12x50 50 PULL/stk
800 7:02 PM 8 x 100 on 1:40 K/2SIDE-2GK-4BO-Kdes EN2 K FR 1:40
12x50 60 KICK/stk
500 7:18 PM 20 x 25 on :20 Free/PACE EN3 S FR 1:20
10x25 20~5x25 40max
4,000 7:27 PM 1 x 4000 on 60:00 FREE TRAINING EN1 S CHO 1:30
8:27 PM Finish time. Total: 7,000 meters. Stress Value = 128
1/12は自由練習３k−５kです。1/13は新年fesでk-1は２００ＦＲと８００または１５００ＦＲ が基本種目。さあまともに泳ぐかな？
以下１２月から最近の練習量（２名のナショナル選手）。ナショナルから県合宿で１０ＫＭ いったんですね・・OK!
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 12/02/2001 through Saturday 01/12/2002
Cyc Date (0) ??? % 1) FR % 2) BK % 3) BR % 4) FLY % 5) IM %
======== ========== ========== ========== ========== ========== ==========
12/02/2001 0 0 23,050 38 500 1 400 1 200 0 11,600 19
12/09/2001 0 0 7,900 25 1,800 6 550 2 200 1 3,600 11
12/16/2001 0 0 47,020 52 900 1 2,300 3 830 1 8,200 9
12/23/2001 225 0 55,100 55 4,500 4 2,500 2 3,300 3 8,550 8
12/30/2001 0 0 19,800 59 150 0 0 0 0 0 5,700 17
01/06/2002 0 0 21,950 36 1,000 2 500 1 500 1 9,200 15
Total 225 0 174,820 46 8,850 2 6,250 2 5,030 1 46,850 12
Average 37 29,136 1,475 1,041 838 7,808
Cyc Date 6) STK % 7) FRM % 8) PAD % 9) FIN % 13) CHO % 14) MIX %
======== ========== ========== ========== ========== ========== ==========
12/02/2001 2,850 5 800 1 600 1 2,200 4 18,000 30 800 1
12/09/2001 1,800 6 0 0 0 0 1,500 5 11,250 35 3,500 11
12/16/2001 1,000 1 0 0 15,500 17 0 0 9,850 11 4,900 5
12/23/2001 0 0 4,200 4 3,600 4 2,850 3 13,275 13 1,700 2
12/30/2001 0 0 0 0 0 0 0 0 4,150 12 3,200 10
01/06/2002 9,725 16 0 0 0 0 0 0 17,575 28 1,350 2
Total 15,375 4 5,000 1 19,700 5 6,550 2 74,100 20 15,450 4
Average 2,562 833 3,283 1,091 12,350 2,575
Cyc Date 15) FRB % Total
======== ========== =========
12/02/2001 0 0 61,000
12/09/2001 0 0 32,100
12/16/2001 0 0 90,500
12/23/2001 800 1 100,600
12/30/2001 400 1 33,400
01/06/2002 0 0 61,800
Total 1,200 0 379,400
Average 200 63,233
Summary of Swim, Kick, Pull, Drill, Dryland, Meeting
Cyc Date Swim % Kick % Pull % Drill % Dryland % Meeting % Total
======== ========== ========== ========== ========== ========== ========== =====
12/02/2001 38,450 63 8,200 13 10,250 17 4,100 7 0 0 0 0 61K
12/09/2001 21,650 67 4,450 14 4,500 14 1,500 5 0 0 0 0 32K
12/16/2001 61,310 68 8,980 10 18,500 20 1,710 2 0 0 0 0 91K
12/23/2001 65,100 65 14,550 14 14,850 15 6,100 6 0 0 0 0 101K
12/30/2001 20,000 60 5,000 15 6,300 19 2,100 6 0 0 0 0 33K
01/06/2002 39,600 64 7,400 12 10,750 17 4,050 7 0 0 0 0 62K
Total 246,110 65 48,580 13 65,150 17 19,560 5 0 0 0 0 379K
Average 41,018 8,096 10,858 3,260 0 0 63K
1/13新年fes結果→こちら 結果は練習とおりいいやつはいい。自己管理のできなかった人は良くなかったです。 加西校JOC突破者は、佑輔くん1500FR16'14BEST、志保さん800FR8'56"、森也くん200IM2'25"BEST ＆リレー。SUNSS各校ぞくぞくJOC突破してきました＾＾。 市場さん200BK2'20"もうひといきだ！
Daily Workout [1070] for Tuesday, January 15, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START *Jr-TEAM
5:30STRECH-5:40OUTTUBE-6:00DUMBBELL
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,500 6:30 PM 1 x 200 on 2:40 W-UP } 3x REC S CHO 1:20
1 x 50 on :50 JOG (水中ジョグ）｝ EN1 K FR 1:40
1 x 200 on 2:50 IM } *150IM EN1 S IM 1:25
1 x 50 on :50 BK-JOG（後ジョグ）｝ EN1 K FR 1:40
400 6:53 PM 16 x 25 on :30 FLBKBR12.5SP-FR25NOB SP3 S IM 2:00
800 7:02 PM 16 x 50 on :45 KRLS by12.5 *FIN EN1 D FLY 1:30
1,200 7:15 PM 1 x 1200 on 16:00 Butterfly BLD-UP *1000 EN2 S FLY 1:20
3,000 7:32 PM 4 x 50 on :45 Individual Medley } 2x REC P IM 1:30
4 x 100 on 1:20 *1:30Free 1/7BRTH }EN1 P FR 1:20
3 x 100 on 1:15 *1:25Free 1/5BRTH }EN2 P FR 1:15
2 x 100 on 1:10 *1:20Free 1/3BRTH }EN3 P FR 1:10
1 x 100 on 1:05 *なしFree }EN3 P FR 1:05
4 x 50 on :45 Backstroke } REC P BK 1:30
1 x 100 on 3:00 SCULL&PULL } REC P CHO 3:00
1,000 8:17 PM 5 x 200 on 2:40 FINS/135SIDE,24onBD EN2 K FIN 1:20
*SWIM FR HARD~REC
1,500 8:32 PM 15 x 100 on 1:10 FINS-PAD SWIM DESby5 EN2 S FR 1:10
300 8:51 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:56 PM Finish time. Total: 9,700 meters. Stress Value = 179
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,900 19.59% Freestyle 3,800 39.18%
Aerobic Base 2,500 25.77% Backstroke 400 4.12%
Anaerobic Thresh 4,300 44.33% Butterfly 2,000 20.62%
MaxVO2 600 6.19% IM 1,400 14.43%
Alactate 400 4.12% Fins 1,000 10.31%
your choice 1,100 11.34%
Type of Work Meters
================ ==============
Swim 4,600 47.42%
Kick 1,300 13.40%
Pull 3,000 30.93%
Drill 800 8.25%
試合後ですが、限られた時間、精いっぱい泳ぎまっせ！
Daily Workout [1072] for Wednesday, January 16, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
5:30INTUBE-5:40CIRCUIT
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
4,000 6:30 PM 20 x 50 on :45 W-UP/6CHO-4IM } 1x REC S MIX 1:30
20 x 50 on :45 K&SWIM25 order1t } EN1 K IM 1:30
20 x 50 on :45 BK4FR3BK2FR1 ALT } EN1 P BK 1:30
20 x 50 on :45 Free/13-15DPS,2/25BR } EN1 S FR 1:30
2,000 7:31 PM 10 x 200 on 2:30 PULL-PAD/DES4321 EN2 P FR 1:15
BRTH/9753 by4321t *8X200 2:45PAD-SWIM
100 7:57 PM 1 x 100 on 3:00 Rec/SCULL REC D CHO 3:00
2,400 8:01 PM 3 x 100 on 1:10 Free SETDES. } 1x*1:20 EN1 S FR 1:10
4 x 50 on :40 BK } * :45 EN1 S BK 1:20
5 x 100 on 1:15 Free } *1:30 EN2 S FR 1:15
6 x 50 on :45 BK } * :50 EN2 S BK 1:30
7 x 100 on 1:20 Free } *1:40 EN3 S FR 1:20
8 x 50 on :50 BK } * CUT EN3 S BK 1:40
1,000 8:35 PM 1 x 1000 on 14:00 FINS/K&DRLS *REC200 REC K FIN 1:24
8:49 PM Finish time. Total: 9,500 meters. Stress Value = 173
7,900 meters.
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,100 22.11% Freestyle 4,500 47.37%
Aerobic Base 3,500 36.84% Backstroke 1,900 20.00%
Anaerobic Thresh 2,800 29.47% IM 1,000 10.53%
MaxVO2 1,100 11.58% Fins 1,000 10.53%
your choice 100 1.05%
Type of Work Meters Mix-stroke 1,000 10.53%
================ ==============
Swim 4,400 46.32%
Kick 2,000 21.05%
Pull 3,000 31.58%
Drill 100 1.05%
5:30STRCH-5:40BALL-6:00STABI&JUMP
今週は陸トレしっかりやってますー。自分の体重は責任もって自分でキビキビ動かせー
ってなとこかな＾＾。基礎体力で負けたら話しになりましぇーん。
Daily Workout [1073] for Thursday, January 17, 2002
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 SKPD/by250 REC D CHO 1:30
2,800 6:46 PM 1 x 200 on 3:00 Individual Medley } 1x EN1 S IM 1:30
1 x 200 on 2:50 Individual Medley }*1IMFR EN2 S IM 1:25
1 x 200 on 2:40 Individual Medley }*FR EN3 S IM 1:20
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
1 x 300 on 4:25 Individual Medley } EN1 S IM 1:28
1 x 300 on 4:15 Individual Medley }*2IMFR EN2 S IM 1:25
1 x 300 on 4:05 Individual Medley }*FR EN3 S IM 1:22
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
1 x 400 on 5:45 Individual Medley } EN1 S IM 1:26
1 x 400 on 5:25 Individual Medley }*3IMFR EN2 S IM 1:21
1 x 400 on 5:05 Individual Medley }*FR EN3 S IM 1:16
200 7:27 PM 1 x 200 on 4:00 PULL/DOGPULL~SCULL REC D FR 2:00
2,700 7:32 PM 4 x 100 on 1:10 PULL/DES1-4 } 6x EN2 P FR 1:10
PV,PADPV,PADSWM by2S } *1:20x5SETS
1 x 50 on :50 REC/BKFR MIX } REC P FRB 1:40
1,000 8:06 PM 20 x 50 on :55 2DOL1K/3K1S/1K1S/DPS EN1 K BR 1:50
by5t *REC SWIM DOWN
1,600 8:26 PM 8 x 200 on 2:45 FINS/200K-150KS-100K EN1 K FIN 1:23
S-50K150S by2t DES
300 8:49 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:54 PM Finish time. Total: 9,600 meters. Stress Value = 171
JrTotal: 7,300 meters.
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,900 19.79% Freestyle 2,600 27.08%
Aerobic Base 3,500 36.46% Breaststroke 1,000 10.42%
Anaerobic Thresh 3,300 34.38% IM 2,700 28.13%
MaxVO2 900 9.38% Fins 1,600 16.67%
your choice 1,400 14.58%
Type of Work Meters Free-Backstroke 300 3.13%
================ ==============
Swim 3,100 32.29%
Kick 2,600 27.08%
Pull 2,700 28.13%
Drill 1,200 12.50%
5:30-INTUBE(インナーチューブ）5:40-OUTTUBE-6:00-DUMBBELL
Daily Workout [1074] for Friday, January 18, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 6:30 PM 1 x 1000 on 14:00 FINS/DRLS REC K FIN 1:24
S-BD(小板HUP),SNOKL(ｼｭﾉｰｹﾙ） MIX
2,000 6:46 PM 10 x 50 on :45 FLY12.5K&S 1.10H } 1x EN1 K FLY 1:30
5 x 100 on 1:25 Backstroke/PULL neg } EN1 P BK 1:25
10 x 50 on :50 Breast/20K&S 3.6.9H } EN1 K BR 1:40
5 x 100 on 1:15 FR/S 5mTURN5m NOBRTH } EN2 S FR 1:15
*8x50 50,4x100 1:40,8x50 55,4x100 1:30
3,000 7:17 PM 1 x 100 on 1:20 Free 1/5DPS } 1x EN1 P FR 1:20
1 x 200 on 2:40 Free " } EN1 P FR 1:20
1 x 300 on 4:00 Free " } EN1 P FR 1:20
1 x 400 on 5:20 Free " } EN1 P FR 1:20
1 x 400 on 4:40 Free HARD } *300 EN3 P FR 1:10
1 x 300 on 3:30 Free " } *200 EN3 P FR 1:10
1 x 200 on 2:20 Free " } *100 EN3 P FR 1:10
1 x 100 on 1:10 Free " } * 50 EN3 P FR 1:10
1 x 100 on 1:30 BK/REC } REC P BK 1:30
1 x 200 on 3:00 Free 1/7EZ } REC P FR 1:30
1 x 300 on 4:30 Free 1/5AT } EN1 P FR 1:30
1 x 400 on 6:00 Free 1/3MAX } EN3 P FR 1:30
7:59 PM 3:00 REST S :00
4,000 8:02 PM 10 x 400 on 5:00 Free/1-9DES Good=10E EN2 S FR 1:15
*6x400 6:00 1-5DES Good=6E
8:52 PM Finish time. Total: 10,000 meters. Stress Value = 222
*7,750 meters.
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,300 13.00% Freestyle 7,400 74.00%
Aerobic Base 2,800 28.00% Backstroke 600 6.00%
Anaerobic Thresh 4,500 45.00% Breaststroke 500 5.00%
MaxVO2 1,400 14.00% Butterfly 500 5.00%
Fins 1,000 10.00%
Type of Work Meters
================ ==============
Swim 4,500 45.00%
Kick 2,000 20.00%
Pull 3,500 35.00%
Daily Workout [1075] for Sunday, January 20, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,900 8:10 AM 1 x 500 on 8:00 FINS/UW-KICK } 1x REC K FIN 1:36
1 x 500 on 8:00 TAISOKU-KICK } REC K FIN 1:36
1 x 500 on 8:00 ELBOW-BOARD SWIM } REC D FIN 1:36
4 x 50 on 1:30 LONG-TUBE/25HARD-EZ } SP3 S SUR 3:00
4 x 50 on 1:30 LONG-TUBE/50BROKEN } SP2 S SUR 3:00
7,000 8:48 AM 1 x 500 on 7:30 Free } 1x REC S FR 1:30
1 x 500 on 8:00 Backstroke } REC S BK 1:36
1 x 1000 on 15:00 Free } EN1 S FR 1:30
1 x 500 on 8:00 Individual Medley } REC S IM 1:36
1 x 1500 on 22:30 Free } EN2 S FR 1:30
1 x 500 on 8:00 Backstroke } REC S BK 1:36
1 x 2000 on 30:00 Free } EN3 S FR 1:30
1 x 500 on 8:00 Individual Medley } REC S IM 1:36
200 10:37 AM 1 x 200 on 4:00 REC/TURN DRLS REC S CHO 2:00
10:41 AM Finish time. Total: 9,100 meters. Stress Value = 207
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 4,200 46.15% Freestyle 5,000 54.95%
Aerobic Base 1,000 10.99% Backstroke 1,000 10.99%
Anaerobic Thresh 1,500 16.48% IM 1,000 10.99%
MaxVO2 2,000 21.98% Fins 1,500 16.48%
Peak Lactate 200 2.20% Surgical Tubing 400 4.40%
Alactate 200 2.20% your choice 200 2.20%
Type of Work Meters
================ ==============
Swim 7,600 83.52%
Kick 1,000 10.99%
Drill 500 5.49%
Daily Workout [1076] for Sunday, January 20, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,400 3:30 PM 8 x 50 on :45 DIVE/IM BROKEN! } 1x SP2 S IM 1:30
1 x 300 on 5:00 Recovery/swim-down } REC S CHO 1:40
8 x 50 on :50 1SET O-DRLS,X-HARD } REC D IM 1:40
1 x 300 on 4:00 Recovery/swim-down } REC S CHO 1:20
2,000 3:54 PM 10 x 50 on :40 25FLY-25FR } 1x EN2 P FLY 1:20
10 x 50 on :50 Kick side-bk-stomach } EN1 K FLY 1:40
20 x 50 on :45 Butterfly/DESby8642 } EN2 S FLY 1:30
4,000 4:26 PM 4 x 200 on 2:45 PULL,1/3BRTH SET DES } 1x REC P PAD 1:23
4 x 50 on :45 Backstroke/REC } REC P BK 1:30
4 x 200 on 2:30 PULL,1/4BRTH } EN2 P PAD 1:15
4 x 50 on :45 } REC P BK 1:30
4 x 200 on 2:20 PULL,1/5BRTH } EN2 P PAD 1:10
4 x 50 on :45 } REC P BK 1:30
4 x 200 on 2:15 PULL/HARD } EN3 P PAD 1:08
4 x 50 on :45 } REC P BK 1:30
1,600 5:19 PM 1 x 100 on 1:30 Free/1-10DES } 1x REC S FR 1:30
1 x 100 on 1:25 Free } REC S FR 1:25
1 x 100 on 1:20 Free } EN1 S FR 1:20
1 x 100 on 1:15 Free } EN2 S FR 1:15
1 x 100 on 1:10 Free } EN3 S FR 1:10
1 x 100 on 1:05 Free } EN3 S FR 1:05
1 x 100 on 1:00 Free } EN3 S FR 1:00
1 x 100 on 1:05 Free } EN3 S FR 1:05
1 x 100 on 1:10 Free } EN3 S FR 1:10
1 x 100 on 1:15 Free } EN3 S FR 1:15
1 x 100 on 1:20 Free } REC S FR 1:20
1 x 100 on 1:25 Backstroke } REC S BK 1:25
1 x 100 on 1:30 Backstroke } REC S BK 1:30
1 x 100 on 1:35 Backstroke } REC S BK 1:35
1 x 100 on 1:40 Backstroke } REC S BK 1:40
1 x 100 on 1:45 Backstroke } REC S BK 1:45
5:41 PM Finish time. Total: 9,000 meters. Stress Value = 213
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,400 37.78% Freestyle 1,100 12.22%
Aerobic Base 600 6.67% Backstroke 1,300 14.44%
Anaerobic Thresh 3,200 35.56% Butterfly 2,000 22.22%
MaxVO2 1,400 15.56% IM 800 8.89%
Peak Lactate 400 4.44% Paddles 3,200 35.56%
your choice 600 6.67%
Type of Work Meters
================ ==============
Swim 3,600 40.00%
Kick 500 5.56%
Pull 4,500 50.00%
Drill 400 4.44%
最近のドリル→クイックターン前に壁にタッチしてから回る。FORターンでかいひと＾＾ 小さいビート板を上腕で持ち、板全体で水を押し、ヘッドアップ＆ エルボアップで泳ぐ FOR肘落ちさん＾＾
5:30-INTUBE,5:40-胴部（腹筋セット他）6:00-４名スイム、３名陸トレ（6:30SWIM)
Daily Workout [1077] for Monday, January 21, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
2,000 6:00 PM 1 x 2000 on 29:00 Snorkeling/POSITION REC S FR 1:27
1,000 6:31 PM 1 x 50 on :45 FLY 400IM-BRK } 1x SP3 S IM 1:30
1 x 100 on 1:30 FLY-BK50 } SP1 S IM 1:30
1 x 100 on 1:30 BK-BR50 } EN3 S IM 1:30
1 x 100 on 1:30 BR-FR50 } EN3 S IM 1:30
1 x 50 on :30 Free } EN3 S IM 1:00
1 x 200 on 4:00 DRLS } REC D CHO 2:00
1 x 400 on 6:00 IM/BRKSETO-EZ,X-MAX } REC S IM 1:30
1,000 6:49 PM 10 x 100 on 1:30 Vassallo kick&K/FINS EN1 K BK 1:30
1,000 7:06 PM 5 x 200 on 3:00 PULL/BK DES EN1 P BK 1:30
1,000 7:23 PM 1 x 50 on :50 Backstroke/Rt-STK } 5x EN1 D BK 1:40
1 x 50 on :50 Backstroke/Lft-STK } EN1 D BK 1:40
1 x 100 on 1:20 Backstroke/SET DES } EN2 S BK 1:20
1,500 7:40 PM 30 x 50 on :40 PAD-PV 1/5,200PACE EN2 P PAD 1:20
200 8:02 PM 8 x 25 on :30 PV/SCULL~POSITION REC D CHO 2:00
1,500 8:08 PM 4 x 75 on 1:20 KICK on BOARD SETDES } 2x EN1 K FR 1:47
3 x 75 on 1:15 } EN2 K FR 1:40
2 x 75 on 1:10 } EN3 K FR 1:33
1 x 75 on 1:05 } EN3 K FR 1:27
1,000 8:35 PM 20 x 50 on :45 20H~DPS,12.5xTURN-H SP3 S FR 1:30
30DPS20H,H,E4t(H=NOB
8:52 PM Finish time. Total: 10,200 meters. Stress Value = 189
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,800 27.45% Freestyle 4,500 44.12%
Aerobic Base 3,100 30.39% Backstroke 3,000 29.41%
Anaerobic Thresh 2,450 24.02% IM 800 7.84%
MaxVO2 700 6.86% Paddles 1,500 14.71%
Lactate Toleranc 100 0.98% your choice 400 3.92%
Alactate 1,050 10.29%
Type of Work Meters
================ ==============
Swim 4,300 42.16%
Kick 2,500 24.51%
Pull 2,500 24.51%
Drill 900 8.82%
練習ついてこれてるひと、強くなったなー。 最近のハードトレーニング、メニューあったほうがいいか、ないほうがいいか 選手に聞くと、ないほうがいいそうです。やっぱ５ケタみたらきついんやて(@_@) 「そうか、じゃーメニュー見せるわ＾＾」 いやなことどんどんしてメンタル鍛えましょう！！なんちゃってー。
5:30-PAIR-STRETCH&MASSAGE,6:00-CIRCUT
Daily Workout [1078] for Tuesday, January 22, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 6:30 PM 4 x 25 on :20 Butterfly/1DV,IM-BRK } 1x SP3 S IM 1:20
1 x 75 on 1:10 BK } EN3 S IM 1:33
1 x 75 on 1:10 25BK-50BR } EN3 S IM 1:33
1 x 50 on :50 BR } EN3 S IM 1:40
1 x 100 on 1:05 Free } EN3 S FR 1:05
12 x 50 on :45 Recovery/swim-down } REC S CHO 1:30
2,500 6:47 PM 8 x 100 on 1:25 BR/PAD-FIN } 1x EN1 D BR 1:25
12 x 75 on 1:10 3K-2K-DPSby25M } EN2 K BR 1:33
16 x 50 on :45 Breaststroke/SUB } EN2 S BR 1:30
3,200 7:26 PM 4 x 800 on 10:00 PADPV/6543by1t DES EN2 P PAD 1:15
300 8:08 PM 12 x 25 on :30 S-BD/ELBOWUPSTK REC D FR 2:00
1,600 8:16 PM 1 x 200 on 2:45 Free } 1x EN1 S FR 1:23
1 x 200 on 2:40 Free } EN1 S FR 1:20
1 x 200 on 2:35 Free } EN2 S FR 1:18
1 x 200 on 2:30 Free } EN2 S FR 1:15
1 x 200 on 2:25 Free } EN2 S FR 1:13
1 x 200 on 2:20 Free } EN3 S FR 1:10
1 x 200 on 2:15 Free } EN3 S FR 1:08
1 x 200 on 2:10 Free } EN3 S FR 1:05
500 8:38 PM 1 x 500 on 10:00 Recovery/kick&drls REC K CHO 2:00
8:48 PM Finish time. Total: 9,100 meters. Stress Value = 198
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,400 15.38% Freestyle 2,000 21.98%
Aerobic Base 1,200 13.19% Breaststroke 2,500 27.47%
Anaerobic Thresh 5,500 60.44% IM 300 3.30%
MaxVO2 900 9.89% Paddles 3,200 35.16%
Alactate 100 1.10% your choice 1,100 12.09%
Type of Work Meters
================ ==============
Swim 3,400 37.36%
Kick 1,400 15.38%
Pull 3,200 35.16%
Drill 1,100 12.09%
Daily Workout [1079] for Thursday, January 24, 2002
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 1000 on 15:00 W-UP/DRLS } 1x REC D CHO 1:30
1 x 1000 on 15:00 PULL } REC P CHO 1:30
1 x 1000 on 16:00 KICK } REC K CHO 1:36
1 x 1000 on 15:00 SWIM } REC S CHO 1:30
2,000 7:32 PM 1 x 2000 on 23:00 Free/T-2000TRY!! EN3 S FR 1:09
YU,22-14/SHIHO,23-01
MITSU,24-27/IAI25-30
500 7:56 PM 1 x 500 on 10:00 Recovery/swim-down1 REC S CHO 2:00
1,500 8:07 PM 1 x 1500 on 30:00 YOUR CHOICE REC K CHO 2:00
8:37 PM Finish time. Total: 8,000 meters. Stress Value = 132
T-2000トライです。ほぼベストかな？
Daily Workout [1080] for Thursday, January 24, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
600 6:30 PM 12 x 50 on :45 DES/1-12 EN2 S FR 1:30
400 6:41 PM 1 x 100 on 1:20 FLY-DIVE! IM-BRK } 1x SP1 S IM 1:20
1 x 100 on 1:30 Backstroke } EN3 S BK 1:30
1 x 100 on 1:40 Breaststroke } EN3 S BR 1:40
1 x 100 on 1:10 Free } EN3 S FR 1:10
2,000 6:49 PM 10 x 200 on 2:50 2FR1FL2FR1BK2FR1BRFR EN1 P FRM 1:25
FR2:40 1/5BRS,IM2:50
2,000 7:19 PM 20 x 50 on :45 FINK-FL/UW-R,UW-L,S } 1x EN1 K FLY 1:30
10 x 100 on 1:25 FINK-BK/UWK&K87.5&S } EN1 K BK 1:25
1,000 7:50 PM 5 x 200 on 3:15 BR/3K2KDPS&BLDUPS50 EN2 K BR 1:38
1,000 8:08 PM 1 x 1000 on 17:00 Free/KICK&DRLS SET EN1 K FR 1:42
600 8:27 PM 12 x 50 on :45 SUB/FREE EN3 S FR 1:30
400 8:38 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:44 PM Finish time. Total: 8,000 meters. Stress Value = 158
今日はKICK練習で４km＾＾。いやー非常識です。
Daily Workout [1081] for Friday, January 25, 2002
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 12 x 50 on :45 DRLS&S/IM by1t } 1x EN1 D IM 1:30
12 x 50 on :45 PULL/IM by2t&1t } EN1 P IM 1:30
12 x 50 on :50 KICK/IM by3t } EN2 K IM 1:40
2,000 6:59 PM 10 x 50 on 1:00 Free/MAX SP! } 1x SP1 S FR 2:00
10 x 50 on :50 Free/40"~DES } EN2 S FR 1:40
10 x 50 on :45 Free/1-7SUB 2EZ } EN3 S FR 1:30
10 x 50 on :40 Free/HARD! } EN3 S FR 1:20
500 7:33 PM 1 x 500 on 7:00 Recovery/pull REC P CHO 1:24
3,000 7:41 PM 60 x 50 on :45 FINSK or FLY-PULL EN1 D STK 1:30
100 8:27 PM 1 x 100 on 5:00 Recovery/swim-down REC S CHO 5:00
400 8:33 PM 1 x 400 on 6:00 DIVE!!400IM-TRY+10" EN3 S IM 1:30
400 8:40 PM 1 x 400 on 8:00 Recovery/swim-down1 REC S CHO 2:00
8:48 PM Finish time. Total: 8,200 meters. Stress Value = 207
弱い選手は、どうも人と同じことをしていたら安心なようだ・・
この際、一人づつのメニューつくろかなーーーーーんちゃって。
明日はoff。買いたいもの→ＣＤどっさーと（好きなのは、ソウル系かな？
見た目はモンゴルですがね(T_T)。あとプールサイドシューズ。スタンスミスの
テープで止めるやつにしよかな？
↓
買いましたー＾＾サイズは２９cmです(@_@) 私幅が広いんです。
Daily Workout [1082] for Sunday, January 27, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
2,300 8:10 AM 1 x 500 on 8:00 DRLS } 1x REC D CHO 1:36
1 x 500 on 7:30 PULL } REC P CHO 1:30
1 x 500 on 8:00 KICK } REC K CHO 1:36
1 x 500 on 7:30 SWIM } REC S CHO 1:30
4 x 25 on 1:00 LONG-TUBE H-EZ } SP3 S LNG 4:00
4 x 50 on 1:30 LONG-TUBE HARD } SP1 S LNG 3:00
2,000 8:52 AM 1 x 150 on 2:30 KICK IMorder1SET } 4x EN1 K IM 1:40
1 x 150 on 2:20 PULL } EN1 P IM 1:33
1 x 200 on 3:00 SWIM } EN1 S IM 1:30
2,000 9:25 AM 10 x 50 on :45 Rt-lft(HARD)-SWM(EZ) } 1x EN2 D FLY 1:30
10 x 50 on :45 BK } EN2 D BK 1:30
10 x 50 on :50 Breaststroke } EN2 D BR 1:40
10 x 50 on :40 Free } EN2 D FR 1:20
200 9:56 AM 1 x 200 on 4:00 SCULL REC D CHO 2:00
800 10:01 AM 1 x 800 on 11:00 FINS/UWK-HEADUPK EN1 K FIN 1:23
800 10:13 AM 1 x 800 on 11:00 Butterfly EN1 P FLY 1:23
200 10:25 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
10:28 AM Finish time. Total: 8,300 meters. Stress Value = 106
Daily Workout [1083] for Sunday, January 27, 2002
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 3:30 PM 1 x 400 on 6:30 SKPS by1SET } 4x REC D CHO 1:38
1 x 100 on 1:40 Rt-lft-double arm } EN1 D IM 1:40
1,000 4:04 PM 1 x 25 on :30 DRLS/IMorder by1SET } 4x REC D IM 2:00
4 x 25 on :30 SWIM HARD } SP1 S IM 2:00
1 x 25 on :30 UWK } SP1 K IM 2:00
4 x 25 on :30 SWIM HARD } SP1 S IM 2:00
300 4:25 PM 1 x 300 on 6:00 Recovery/swim-down REC S CHO 2:00
500 4:32 PM 1 x 500 on 10:00 your choice REC S CHO 2:00
4,000 4:43 PM 4 x 400 on 6:00 Individual Medley } 1x REC S IM 1:30
3 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
2 x 400 on 6:00 Individual Medley } EN2 S IM 1:30
1 x 400 on 6:00 Individual Medley } EN3 S IM 1:30
400 5:44 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
5:50 PM Finish time. Total: 8,200 meters. Stress Value = 141
1/29より、ナショナル選手第３次合宿で、東京赤羽にある、国立スポーツ科学センター に行ってきました。身体計測、初めて行うラクテートカーブテスト、VO2MAX測定 等の実施と下記水中練習でした。いやー何でも初体験はわくわくします。 結果？吉村選手は体格に恵まれていること。 例えば、リーチ（指極）１７２cm、手長（手のひらから指先）１８．９cm男子なみです。 その分まだ筋力がよわっちーので、男なみの筋力をつけます！？ 小林君体格的にはすべて小さい・・まー彼は高校からでかくなるでしょ。 優れているのは、VO2MAX体重あたり６７．８と参加選手中３番のあたいでした。 私もやりましたよー垂直ジャンプ５０cm、立ち幅跳び２．５m、背筋１５０kg だんだんコーチゆうことわすれやってました＾＾。 水中練習は年始に引き続きTMR大先生とご一緒させていただきました。 余裕でハードです？。
Daily Workout [1084] for Tuesday, January 29, 2002
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 3:30 PM 1 x 800 on 12:00 SKPS REC D CHO 1:30
2,400 3:43 PM 1 x 200 on 3:00 IM } 2x EN1 S IM 1:30
1 x 200 on 2:55 } EN1 S IM 1:28
1 x 200 on 2:50 } EN2 S IM 1:25
1 x 200 on 2:40 Free } EN1 S FR 1:20
1 x 200 on 2:35 Free } EN1 S FR 1:18
1 x 200 on 2:30 Free } EN2 S FR 1:15
1,400 4:17 PM 1 x 200 on 3:30 K-DRLS } 1x REC D CHO 1:45
12 x 100 on 1:35 KICK 40-35-30"x4SET } EN2 K FR 1:35
2,200 4:41 PM 1 x 400 on 6:00 DPS V3-9 } 1x EN1 P FR 1:30
12 x 150 on 1:50 2:00-1:55-1:50-1:45 } EN2 P FR 1:13
3t/DES }
2,400 5:10 PM 6 x 400 on 5:00 1-3DES ALT EN2 S FR 1:15
5:40 PM Finish time. Total: 9,200 meters. Stress Value = 158
Daily Workout [1085] for Wednesday, January 30, 2002
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 16:00 DRLS REC D CHO 1:36
1,500 8:47 AM 10 x 50 on :50 3,6-25HE/4,8-50H } 1x EN1 K STK 1:40
10 x 50 on :45 } EN1 P STK 1:30
10 x 50 on :45 } EN2 S STK 1:30
9:12 AM 15:00 REST S :00
800 9:27 AM 4 x 200 on 6:00 Lactate Test EN2 S FR 3:00
400 9:52 AM 1 x 400 on 8:00 Recovery/swim-down REC S CHO 2:00
10:00 AM Finish time. Total: 3,700 meters. Stress Value = 40
Daily Workout [1086] for Wednesday, January 30, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =================================== === = === ====
1,200 3:30 PM 1 x 100 on 1:30 SWIM } 3x REC S CHO 1:30
1 x 100 on 1:45 KICK } EN1 K CHO 1:45
1 x 100 on 1:20 PULL } EN1 P CHO 1:20
1 x 100 on 1:30 IM } EN1 S IM 1:30
1,000 3:50 PM 5 x 200 on 3:30 DRLS/50EF/75F25E EN2 K FR 1:45
150F50E/200F
1,200 4:09 PM 12 x 100 on 1:30 2tDPS/10t FAST EN2 P FR 1:30
50 4:29 PM 1 x 50 on 1:00 REC REC P CHO 2:00
400 4:32 PM 1 x 400 on 6:00 DRLS-S REC D CHO 1:30
3,000 4:40 PM 10 x 100 on 1:20 8F-2E } 1x EN2 S FR 1:20
10 x 100 on 1:30 10FAST } EN3 S FR 1:30
10 x 100 on 1:40 2E/8FAST } EN3 S FR 1:40
200 5:27 PM 1 x 200 on 4:00 GKICK,POSITION REC K FR 2:00
800 5:33 PM 4 x 50 on :40 FAST } 1x EN3 S FR 1:20
4 x 50 on :45 } EN3 S FR 1:30
4 x 50 on :50 } EN3 S FR 1:40
4 x 50 on 1:00 } EN3 S FR 2:00
SET/on50" }
250 5:48 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
5:52 PM Finish time. Total: 8,100 meters. Stress Value = 265
Daily Workout [1087] for Thursday, January 31, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================= === = === ====
500 8:30 AM 1 x 500 on 8:00 2REV-1SCULL-2BKx100m REC S MIX 1:36
1,000 8:40 AM 1 x 150 on 2:10 FL-BK-BR by50m } 4x EN1 S IM 1:27
1 x 100 on 1:20 Free } EN1 S FR 1:20
1,200 8:56 AM 6 x 200 on 2:50 FINS/3:00-2:50-2:40 EN1 K FIN 1:25
600 9:15 AM 6 x 100 on 2:00 1E/5FAST EN2 K FR 2:00
2,600 9:29 AM 1 x 200 on 3:00 DPS } 1x REC P FR 1:30
4 x 200 on 3:00 FAST } EN2 P FR 1:30
1 x 100 on 1:30 EZ } REC P FR 1:30
3 x 200 on 3:00 FAST } EN2 P FR 1:30
1 x 100 on 1:30 EZ } REC P FR 1:30
2 x 200 on 3:00 FAST } EN2 P FR 1:30
1 x 100 on 1:30 EZ } REC P FR 1:30
1 x 200 on 3:00 HEAD UP } EN1 P FR 1:30
1 x 100 on 1:30 BK } REC P BK 1:30
1,000 10:10 AM 1 x 1000 on 16:00 200IM F-50EZ EN1 S IM 1:36
1,000 10:28 AM 10 x 100 on 1:10 +5sec FAST(foot) EN3 S FR 1:10
1,000 10:42 AM 1 x 1000 on 16:00 800IM F-200EZ EN2 S IM 1:36
10:58 AM Finish time. Total: 8,900 meters. Stress Value = 178
Daily Workout [1088] for Thursday, January 31, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
800 3:30 PM 1 x 800 on 13:00 SKPS/FRBK by50 REC S FRB 1:38
1,000 3:45 PM 5 x 200 on 3:00 DES1-5/IM EN1 S IM 1:30
1,000 4:02 PM 20 x 50 on 1:00 1E/6FAST SP1 K FR 2:00
2,000 4:24 PM 20 x 100 on 1:30 1E/6FAST EN2 P FR 1:30
400 4:56 PM 8 x 50 on :50 K25FAST-DRLS/SPDPLY EN2 S FR 1:40
3,600 5:05 PM 2 x 100 on 1:15 Free } 2x EN2 S FR 1:15
2 x 200 on 2:25 Free } EN3 S FR 1:13
4 x 100 on 1:15 Free } EN2 S FR 1:15
4 x 200 on 2:20 Free } EN3 S FR 1:10
5:49 PM Finish time. Total: 8,800 meters. Stress Value = 337
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