02.7月、TEAM K-1の練習 FOR JOC&全中&インターハイ teamK-1 home
7/28~29 県中にて全国中学突破者。 小林佑輔中3 400FR 4:13、1500FR 16:49 市場 愛中2 100BK 1:06、 200BK 2:22 田中 翼中3 200IM 2:18、 400IM 4:51 この10分の1も書いてないアバウトな報告・・・(T_T) 小林くん、目標まであと49秒と迫りましたね〜(??) 上2名は、K-1。下2名は、初出場!おめでと。真ん中は、久々バッカー^^ 強くなりそうーです。 ちなみに姫路市民プールには、5mフラッグありました。
Daily Workout [1266] for Sunday, July 28, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================== === = === ==== 1,200 8:30 AM 1 x 400 on 6:00 SWIM 100IM } 1x REC S MIX 1:30 1 x 400 on 6:30 PULL 200IM } REC P MIX 1:38 1 x 400 on 7:00 KICK 300IM } REC K MIX 1:45 500 8:51 AM 5 x 25 on :30 12.5HE 2H 1E 1MAX } 4x SP3 S IM 2:00 1,000 9:03 AM 5 x 50 on 1:00 25HE 2H 1E 1MAX } 4x SP1 S STK 2:00 100 9:25 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 3,500 9:29 AM 5 x 75 on 1:15 50HE 2H 1E 1MAX } 4x EN3 K STK 1:40 5 x 100 on 1:20 4JOG1H ALT } EN2 P FR 1:20 100 10:22 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 75 10:26 AM 1 x 75 on 2:00 DIVE. SP2 S STK 2:40 125 10:30 AM 1 x 125 on 5:00 Recovery/swim-down REC S CHO 4:00 100 10:37 AM 2 x 50 on :40 DIVE~BRK SP1 S STK 1:20 200 10:40 AM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30 100 10:47 AM 4 x 25 on :30 DIVE~BRK SP1 S STK 2:00 500 10:51 AM 10 x 50 on :45 Recovery/swim-down REC S CHO 1:30 10:59 AM Finish time. Total: 7,500 meters. Stress Value = 279 Daily Workout [1267] for Monday, July 29, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ====================================== === = === ==== 2,000 8:30 AM 1 x 400 on 6:00 CHOS } 1x REC S CHO 1:30 1 x 400 on 6:30 BKPULL } REC P BK 1:38 1 x 400 on 6:00 IMS } REC S IM 1:30 1 x 400 on 6:00 FRP } REC P FR 1:30 1 x 400 on 7:00 FINS RAKKO&CHO } REC D FIN 1:45 100 9:03 AM 4 x 25 on :40 5H 10H 15H 20H NOBRS SP3 S FR 2:40 2,500 9:07 AM 3 x 50 on :35 Free/DES } 1x EN3 S FR 1:10 1 x 100 on 2:00 REC } REC S CHO 2:00 3 x 50 on :35 Free/DES } EN3 S FR 1:10 1 x 100 on 2:00 REC } REC S CHO 2:00 3 x 50 on :40 Free/DES } EN3 S FR 1:20 1 x 100 on 2:00 REC } REC S CHO 2:00 3 x 50 on :40 Free/DES } EN3 S FR 1:20 1 x 100 on 2:00 REC } REC S CHO 2:00 3 x 50 on :45 Free/DES } EN3 S FR 1:30 1 x 100 on 2:00 REC } REC S CHO 2:00 3 x 50 on :50 Free/DES } SP1 S FR 1:40 1 x 100 on 3:00 REC } REC S CHO 3:00 3 x 50 on :50 Free/HARD } SP1 S FR 1:40 1 x 100 on 3:00 REC } REC S CHO 3:00 3 x 50 on :45 Free/HARD } SP1 S FR 1:30 1 x 100 on 3:00 REC } REC S CHO 3:00 3 x 50 on :40 Free/HARD } SP2 S FR 1:20 1 x 100 on 3:00 REC } REC S CHO 3:00 3 x 50 on :35 Free/HARD } SP2 S FR 1:10 1 x 100 on 3:00 REC } REC S CHO 3:00 400 9:55 AM 1 x 400 on 6:00 EZPULL REC P CHO 1:30 2,500 10:03 AM 4 x 100 on 1:30 FLY DES SET } 1x EN1 P FLY 1:30 1 x 100 on 2:00 FLY-BK } EN2 P MIX 2:00 4 x 100 on 1:30 BK } EN1 P BK 1:30 1 x 100 on 2:00 BK-BR } EN2 P MIX 2:00 4 x 100 on 1:40 BR } EN1 P BR 1:40 1 x 100 on 2:00 BR-FR } EN2 P MIX 2:00 10 x 100 on 1:20 Free/1-5DES ALT } EN2 P FR 1:20 300 10:43 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 10:48 AM Finish time. Total: 7,800 meters. Stress Value = 168
昨日、今日とハードな陸トレFOR 高校生、普通の人は練習前に、終わってるようです(ーー;)。
7/25 おひさです。7/22-24で近畿高校行かずに、合宿で岡山に行ってきました。 OUTの50m市民プールです。メンバーは、SUNSS5校の小中学生中心に26名 うち半数がJOC経験OR夏参加者です。 どんなプールかって? ウインナーコースロープの5mフラッグなし3コースで、時々遊泳中のビーチボールが 入ってくる^^、自然に囲まれた、すばらしい所です。 練習は、ペースクロックがないので(笑)ウォッチと自分の腕時計と ビート板時計(ビート板に時計が埋め込まれている)の3つをあわせてやります。 宿舎は、朝の朝礼があって、国旗掲揚から一日が始まります。子ども部屋はクーラーなしで、 各校一台扇風機持参しました。 練習は朝夕の2回実施。22日には、野外炊事でお好み&焼きそばで、もーぐちゃぐちゃ でもうまかったなー。 23日はミーティングで、「可能性は無限大なり」「自分の力、決めつけてませんか?」 「心技体知鍛食休」「環境とは? 答え:言い訳なり」をテーマに。 最後に言ったのは、「試合場にいって、コースロープと5mフラッグを見なさい。 普通のロープと旗があれば、あなたたちは最高の環境だと思って、戦うことができるよ。」 なーんて、話ししました(ほんまかいやー)。 帰りは中国道の通行止め。はーーーーーーーーーーーーーーーバス4時間運転、楽しかったです。 いやほんといい合宿でしたよ^^。 近畿高組、3名とも遅いタイムながらインターハイ突破できたようです。 こちらも最高の環境のプール?だったようですね。 インターハイは、別人28号で行きますよ〜。お楽しみに!! 以上、報告お・わ・り。 PS:コーチのみなさん、短期教室ファイト!
以下、合宿中学生チームメニュー *2回は水原メニューのこりは、筆者。
'02 7/20-24 新見合宿 MENU Daily Workout [1164] for Saturday, July 20, 2002 Age Group K-2 Team Rhino's Group [3,10] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 3,100 3:00 PM 1 x 500 on 9:00 1up1kim1pim2sim } 1x EN1 S IM :54 4 x 50 on 1:00 Butterfly 60-55-60 } EN2 K FLY 1:00 1 x 100 on 2:00 Butterfly } EN2 S FLY 1:00 6 x 50 on 1:00 Backstroke dol5-kick } EN2 K BK 1:00 1 x 200 on 3:30 Backstroke kick imp! } EN2 S BK :53 8 x 50 on 1:00 Breaststroke kio/bd } EN2 K BR 1:00 1 x 300 on 5:40 Breaststroke stk-c } EN2 S BR :57 10 x 50 on 1:00 dash kick fr! } EN3 K FR 1:00 1 x 400 on 6:10 Freestyle kick-sp! } EN3 S FR :46 4 x 50 on :50 Individual Medley } EN3 S IM :50 400 4:00 PM 1 x 400 on 7:00 flykio bkage frkiobr EN1 K FIN :53 2,000 4:09 PM 1 x 100 on 1:55 fly-kick bd/notbd } 2x EN2 K FLY :58 1 x 200 on 3:30 Backstroke pad/v } EN2 P BK :53 1 x 300 on 6:40 Breast kio/bk/kio/sw } EN2 P BR 1:07 1 x 400 on 6:30 Freestyle f/e alt } EN3 S FR :49 1,200 4:48 PM 6 x 200 on 3:20 pad/v 3579brs EN2 P FR :50 300 5:10 PM 3 x 100 on 1:30 down EN1 S CHO :45 5:15 PM Finish time. Total: 7,000 meters. Stress Value = 224 Daily Workout [1166] for Sunday, July 21, 2002 Junior 02 sm Niimi camp Group [2,11] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,200 3:00 PM 4 x 50 on :50 Freestyle setdes } 4x EN2 S FR :50 2 x 50 on 1:00 6k c-up - kickup drl } EN1 S FR 1:00 1,000 3:23 PM 5 x 200 on 5:00 max! data free SP1 S FR 1:15 1,000 3:50 PM 2 x 500 on 8:30 side-tai-side-bk EN1 K FIN :51 1,000 4:09 PM 2 x 500 on 9:00 25k100sw imorder bp EN1 D IM :54 2,500 4:29 PM 8 x 50 on 1:00 25flyfast! 25ez } 1x SP1 S FLY 1:00 4 x 100 on 1:40 Backstroke point } EN2 S BK :50 4 x 100 on 1:50 Breaststroke sp! } SP1 S BR :55 8 x 100 on 1:30 Freestyle timemax! } SP1 S FR :45 10 x 50 on :50 IMx pace!lastfrdes! } SP1 S IM :50 500 5:13 PM 10 x 50 on :50 kick count stk-c EN2 S FR :50 5:22 PM Finish time. Total: 7,200 meters. Stress Value = 337 Daily Workout [1165] for Sunday, July 21, 2002 Age Group K-2 Team Rhino's Group [3,10] SET 2 minutes rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,000 9:00 AM 1 x 500 on 9:00 2ch1scl1im1ch } 1x EN1 S CHO :54 4 x 50 on 1:00 dps10k/6beat swim } EN1 S FR 1:00 1 x 300 on 5:00 75swim im } EN1 S IM :50 1,600 9:20 AM 4 x 50 on 1:00 im sets } 4x EN2 K IM 1:00 1 x 150 on 2:45 fly/bk/br } EN3 K IM :55 1 x 50 on 1:30 fr kick max! } SP1 K FR 1:30 400 9:55 AM 1 x 400 on 7:30 im h-upkick last br EN1 K FIN :56 2,000 10:05 AM 1 x 450 on 8:00 100fr 50im pad/v } 2x EN2 P IM :53 11 x 50 on :45 padswim free 357brs } EN2 P PAD :45 2,000 10:40 AM 1 x 500 on 9:00 1-r/l 1-4ksw 1-sw fn } 1x EN1 D FLY :54 1 x 500 on 9:00 1w 1R 1L 13stk 1sw f } EN1 D BK :54 1 x 500 on 9:00 1tai16ksw1dolb1sw1k } EN1 D BR :54 1 x 500 on 8:30 R/L 6kc-up 10kdps } EN1 D FR :51 11:16 AM Finish time. Total: 7,000 meters. Stress Value = 156 Model [79] dated Monday, July 22, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 500 2:30 PM 1 x 500 on 10:00 CHOICE REC S CHO 2:00 1,000 2:42 PM 3 x 50 on :55 FLY-BK-BR } 4x EN1 S IM 1:50 2 x 50 on :45 Free } EN1 S IM 1:30 600 3:01 PM 1 x 400 on 7:00 Individual Medley } 1x EN1 P IM 1:45 4 x 50 on :50 Your Stroke DES } EN2 P STK 1:40 600 3:13 PM 1 x 400 on 8:00 Individual Medley } 1x EN1 K IM 2:00 4 x 50 on 1:00 Your Stroke DES } EN2 K STK 2:00 300 3:27 PM 1 x 300 on 5:00 SPEED PLAY EN1 S CHO 1:40 1,000 3:34 PM 3 x 50 on :40 Free/1-4DES } 5x EN2 S FR 1:20 1 x 50 on 1:00 Free } EN2 S FR 2:00 100 3:51 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 2,000 3:56 PM 1 x 400 on 5:40 Free DES } 1x EN1 P FR 1:25 1 x 300 on 4:15 Free } EN1 P FR 1:25 1 x 200 on 2:50 Free } EN2 P FR 1:25 1 x 100 on 1:25 Free } EN3 P FR 1:25 1 x 100 on 1:25 Free } EN1 P FR 1:25 1 x 200 on 2:50 Free } EN1 P FR 1:25 1 x 300 on 4:15 Free } EN2 P FR 1:25 1 x 400 on 5:40 Free } EN3 P FR 1:25 MID/1x500FR, } 5x100 1:40,10x50 60" } 50 4:26 PM 1 x 50 on 1:00 FINS U/W KICK NOBRS EN3 K FIN 2:00 950 4:29 PM 1 x 950 on 15:00 FINS CHOICE REC K FIN 1:35 SHT-MID/6,600m 4:46 PM Finish time. Total: 7,100 meters. Stress Value = 112 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,550 21.83% Freestyle 3,000 42.25% Aerobic Base 3,100 43.66% IM 1,800 25.35% Anaerobic Thresh 1,900 26.76% Your stroke 400 5.63% MaxVO2 550 7.75% Fins 1,000 14.08% your choice 900 12.68% Type of Work Meters ================ ============== Swim 2,900 40.85% Kick 1,600 22.54% Pull 2,600 36.62% Model [80] dated Tuesday, July 23, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================= === = === ==== 2,000 8:30 AM 1 x 400 on 6:00 CH-S } 1x REC S CHO 1:30 1 x 300 on 5:00 KICK } REC K CHO 1:40 1 x 200 on 3:00 PULL } REC P CHO 1:30 1 x 100 on 1:30 SWIM } REC S CHO 1:30 5 x 200 on 3:00 IM-FL-BK-BR-FR } EN1 S IM 1:30 1,200 9:02 AM 8 x 50 on :50 STK/IM(FLY } 1x EN3 S STK 1:40 SH-MID/50BLD-50H } 8 x 50 on :50 STK/IM(BK } EN3 S STK 1:40 SM/70" 50E-50H } 8 x 50 on :50 STK/IM(BR } EN3 S STK 1:40 SM/80" 25SPEZ-50H } 100 9:24 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 2,000 9:29 AM 4 x 100 on 1:20 Free/1-5DES } 4x EN2 S FR 1:20 1 x 100 on 1:20 Free } EN3 S FR 1:20 SM/10X2:30 2xHARD } 400 9:58 AM 1 x 400 on 7:00 EZ PULL REC P CHO 1:45 2,000 10:07 AM 5 x 400 on 5:00 PULL/35753BRS DES EN2 P FR 1:15 M/5x300, 12x50 60"3H-1E FINS400K-12x50 3F1E S 6,500m/M7,500m 300 10:34 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 10:39 AM Finish time. Total: 8,000 meters. Stress Value = 196 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,800 22.50% Freestyle 4,000 50.00% Aerobic Base 1,000 12.50% IM 1,000 12.50% Anaerobic Thresh 3,600 45.00% Your stroke 1,200 15.00% MaxVO2 1,600 20.00% your choice 1,800 22.50% Type of Work Meters ================ ============== Swim 5,100 63.75% Kick 300 3.75% Pull 2,600 32.50% Model [81] dated Tuesday, July 23, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ==================================== === = === ==== 1,000 2:30 PM 10 x 100 on 1:40 IM-FLR-BKL-BRR-FRL~ REC D IM 1:40 1,000 2:48 PM 20 x 50 on 1:00 STK/HARD SP1 S STK 2:00 500 3:10 PM 1 x 100 on 2:00 REC } 1x REC S CHO 2:00 1 x 400 on 6:00 EZ PULL } REC P CHO 1:30 4,000 3:20 PM 4 x 400 on 6:00 IM/1-4DES } 1x EN2 S IM 1:30 SM/4x300IM } 1 x 400 on 7:00 BK/EZ } REC S BK 1:45 SM/1x300BK } 5 x 400 on 5:00 Free/DES } EN2 S FR 1:15 5x300DES } 500 4:18 PM 5 x 100 on 2:00 DASH KICK SP1 K CHO 2:00 500 4:30 PM 5 x 100 on 2:00 DASH PULL SP1 P FR 2:00 200 4:42 PM 1 x 200 on 3:00 REC REC S CHO 1:30 S/6,700m M/7,200m 4:47 PM Finish time. Total: 7,700 meters. Stress Value = 255 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,100 27.27% Freestyle 2,500 32.47% Anaerobic Thresh 3,600 46.75% Backstroke 400 5.19% Lactate Toleranc 2,000 25.97% IM 2,600 33.77% Your stroke 1,000 12.99% Type of Work Meters your choice 1,200 15.58% ================ ============== Swim 5,300 68.83% Kick 500 6.49% Pull 900 11.69% Drill 1,000 12.99% Model [82] dated Wednesday, July 24, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,000 8:30 AM 10 x 100 on 1:45 1xK,2xP/IM order } 1x REC D IM 1:45 400 8:49 AM 1 x 400 on 7:00 KICK/NEG EN1 K CHO 1:45 400 8:58 AM 1 x 400 on 6:00 PULL/NEG EN1 P CHO 1:30 200 9:06 AM 4 x 50 on 1:00 40H-30H-20H-10H SP1 S STK 2:00 2,400 9:12 AM 4 x 50 on 1:30 25DASH/E } 2x SP3 S STK 3:00 1 x 200 on 3:00 EZ/ST&MID 100EZ } REC S STK 1:30 4 x 50 on 1:00 HARD! } SP1 S STK 2:00 1 x 200 on 3:00 EZ-H100/S&M 100EZ-H } EN2 S STK 1:30 4 x 50 on :50 DES } EN3 S STK 1:40 1 x 200 on 4:00 HARD/S&M 100H } SP1 S STK 2:00 500 10:00 AM 1 x 500 on 10:00 REC/PULL REC P CHO 2:00 1,600 10:12 AM 8 x 200 on 2:30 PULL/FR EN2 P FR 1:15 MID/7x200 2:45 ST/10x50 FINS SPRINT S5,000m/M6,000m 200 10:34 AM 1 x 200 on 3:00 REC REC S CHO 1:30 10:37 AM Finish time. Total: 6,700 meters. Stress Value = 185 Model [83] dated Wednesday, July 24, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================= === = === ==== 1,000 2:30 PM 4 x 250 on 4:00 50CH200IM/SKPD REC D IM 1:36 600 2:48 PM 1 x 50 on 1:00 DASH KICK } 1x SP3 K STK 2:00 1 x 150 on 4:00 EZ KICK } REC K CHO 2:40 1 x 50 on 1:00 DASH PULL } SP3 P STK 2:00 1 x 150 on 4:00 EZ PULL } REC P STK 2:40 1 x 50 on 1:00 DASH SWIM } SP3 S STK 2:00 1 x 150 on 4:00 EZ SWIM } REC S CHO 2:40 2,000 3:05 PM 20 x 100 on 1:30 4H1E4H1E5DES2E1H1E1H EN3 S FR 1:30 MID/EZ50 ST10x3:00 5H3DES1E1H 500 3:37 PM 1 x 500 on 10:00 EZ KICK(FINS) IM-BR EN1 K CHO 2:00 500 3:49 PM 1 x 500 on 10:00 PULL EN1 P CHO 2:00 1,000 4:01 PM 1 x 1000 on 15:00 RING TUBE/or PULL EN2 P RNG 1:30 ST/5,000m 4:18 PM Finish time. Total: 5,600 meters. Stress Value = 172
7/19 今週はですねー、いつのまーにか終わってました?。 来週より、中学生は地方予選&合宿、高校生は近畿高校となります。 がんばらなあかんやつは、調整段階に入ってます。結構えーんちゃうかなー。 そんなこんなで、全国JOCのエントリー作業やら合宿の準備やら、夏っちゅうかんじ。 一人中学生、掃除中に耳をぬうケガしました。なんとか泳げそうですがね。 こういうハプニング&逆境に強いやつが、「最強」であるな・・。 高校生の?くん、メールありがとう!K−1メニューで自分で練習しているそう・・。 いやー、ハングリーなやつ好きだなー。「ラフはエリートより強し」がんばってね。
Daily Workout [1257] for Friday, July 19, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ====================================== === = === ==== 1,200 6:30 PM 1 x 300 on 4:30 W-UP } 1x REC S CHO 1:30 1 x 100 on 1:40 DRLS } REC D IM 1:40 1 x 200 on 3:00 } REC S CHO 1:30 1 x 200 on 3:20 DRLS } REC D IM 1:40 1 x 100 on 1:30 } REC S CHO 1:30 1 x 300 on 5:00 DRLS } REC D IM 1:40 1,200 6:51 PM 1 x 400 on 6:30 KICK } 1x EN1 K IM 1:38 1 x 400 on 6:30 PULL } EN1 P IM 1:38 1 x 400 on 6:00 SWIM } EN1 S IM 1:30 750 7:12 PM 1 x 50 on :50 POINT SP } 3x SP3 S STK 1:40 3 x 50 on :50 DES } EN1 S STK 1:40 1 x 50 on 2:00 REC } REC S CHO 4:00 50 7:30 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 800 7:33 PM 4 x 25 on :40 3SUB-1EZ } 2x SP1 S STK 2:40 3 x 100 on 1:30 DES 150-160-170 } EN2 S FR 1:30 400 7:49 PM 1 x 400 on 7:00 Recovery/swim-down REC S CHO 1:45 MID/FINISH 1,000 7:58 PM 10 x 100 on 1:45 GK~RSIDE~LSIDE~DPS EN1 K FR 1:45 1,000 8:17 PM 10 x 100 on 1:15 PULL/SPEED PLAY EN1 P FR 1:15 200 8:31 PM 1 x 200 on 4:00 REC REC S CHO 2:00 8:35 PM Finish time. Total: 6,600 meters. Stress Value = 78
7/18は自主練習。 Daily Workout [1256] for Wednesday, July 17, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================= === = === ==== 1,500 6:30 PM 1 x 1000 on 15:00 4CH3IMFR1BK } 1x REC S MIX 1:30 5 x 100 on 1:30 2CHECK(5BRS)-2DES(3B } EN2 S FR 1:30 500 6:54 PM 10 x 50 on :45 SPEED PLAY EN2 S STK 1:30 1,600 7:03 PM 1 x 75 on 1:00 STK/FAST! IMersORD } 4x SP2 S STK 1:20 6 x 50 on :45 FORM } REC S STK 1:30 1 x 25 on 2:00 REC } REC S CHO 8:00 25SPEZSP,50SP25EZ } 25E50SP,75BLD by1s } 1,500 7:35 PM 15 x 100 on 1:25 Pull orSWIM EN1 P FR 1:25 100 7:58 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 1,600 8:03 PM 1 x 400 on 6:30 FINS/300FL-100BK } 1x EN1 K IM 1:38 1 x 400 on 6:30 DRLS/300BK-100BR } EN1 D IM 1:38 1 x 400 on 6:30 KICK/300BR-100FR } EN1 K IM 1:38 1 x 400 on 6:00 PULL/400FR SPDPLY } EN2 P IM 1:30 300 8:30 PM 12 x 25 on :30 GOOD STK REC S CHO 2:00 8:36 PM Finish time. Total: 7,100 meters. Stress Value = 94 そんで今は、源 頼朝読んます。もう最初の方は私、電車の中で泣いてしまいました(T_T)。 昔、勉強していないから、今ベーストレーニングしています(T_T)。 だっせー(T_T)←いちいち泣くなー。 その分学校で教えてくれないことは、たくさん勉強したんだけどなー(~_~)←ポジティブな発想。 Daily Workout [1255] for Tuesday, July 16, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,500 4:30 PM 1 x 500 on 7:30 W-UP/at 50M POOL } 1x REC S CHO 1:30 1 x 500 on 7:30 PULL/POSITION } EN1 P FR 1:30 1 x 500 on 7:30 75KICK&SWM/4IMFR } EN1 K IM 1:30 1,100 4:54 PM 2 x 50 on 1:00 DASH KICK&SWIM30&EZ } 1x SP3 K STK 2:00 2 x 50 on 1:00 DPS/40"-80" } REC S STK 2:00 2 x 50 on 1:00 DASH KICK&SWIM40&EZ } SP1 K STK 2:00 4 x 100 on 1:30 EZ~DES CHECK } EN1 S STK 1:30 8 x 50 on :45 Free/PACE GOODSTK } EN2 P STK 1:30 100 5:14 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,600 5:18 PM 1 x 100 on 1:30 HARD! } 1x SP2 S STK 1:30 2 x 100 on 2:00 1EZ/2HARD } EN3 S STK 2:00 3 x 100 on 2:30 1NEG~3DES } SP1 S STK 2:30 1 x 100 on 3:00 REC } REC S CHO 3:00 1 x 200 on 4:00 Free/1-3DES } EN2 S FR 2:00 1 x 200 on 4:00 Free/100BLD-100HARD } EN3 S FR 2:00 1 x 200 on 4:00 Free/MAX } SP1 S FR 2:00 1 x 100 on 3:00 REC } REC S CHO 3:00 1 x 600 on 15:00 200EZ-MID-HARD } EN3 S FR 2:30 1 x 400 on 10:00 200MID-HARD } SP1 S FR 2:30 1 x 200 on 3:00 200MAX!! } SP2 S FR 1:30 400 6:19 PM 1 x 400 on 6:00 EZ PULL REC P CHO 1:30 6:27 PM 60:00 REST S :00 1,000 7:27 PM 1 x 1000 on 15:00 PULL SET REC P FR 1:30 1,000 7:44 PM 1 x 1000 on 20:00 KICK SET/MID FINISH REC K FR 2:00 1,000 8:06 PM 1 x 1000 on 20:00 DRLS REC D FR 2:00 8:26 PM Finish time. Total: 8,700 meters. Stress Value = 220 7/15-7/16は夕方、長水路で泳いで、それからスイミングで泳いでー ずっと泳いでます(ーー;)、でもないか・・ Daily Workout [1254] for Monday, July 15, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================= === = === ==== 500 4:30 PM 1 x 500 on 8:00 W-UP/ AT 50mOUT POOL REC S CHO 1:36 1,500 4:40 PM 1 x 400 on 6:00 SWIM } 1x EN1 S IM 1:30 1 x 300 on 5:15 KICK } EN1 K IM 1:45 1 x 200 on 3:00 PULL } EN1 P IM 1:30 1 x 100 on 1:45 DRLS } EN1 D IM 1:45 5 x 100 on 1:30 DES/EZ-CHECK SPEED } EN2 S FR 1:30 100 5:05 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 1,500 5:10 PM 6 x 50 on 1:00 FLY/2H1E or STK SET } 1x SP2 S FLY 2:00 1 x 50 on :40 FLY/H } SP1 S FLY 1:20 1 x 50 on 1:00 BK/H } EN3 S BK 2:00 6 x 50 on 1:00 BK/1E2H } SP1 S BK 2:00 1 x 50 on :40 BK/H } SP1 S BK 1:20 1 x 50 on 1:00 BR/H } EN3 S BR 2:00 6 x 50 on 1:00 BR/1-6DES } EN3 S BR 2:00 1 x 50 on :50 BR/H } SP1 S BR 1:40 1 x 50 on 1:00 FR/H } EN3 S FR 2:00 6 x 50 on 1:00 2SPEED PLAY/1MAX } SP1 S FR 2:00 100 5:41 PM 1 x 100 on 3:00 Recovery REC S CHO 3:00 900 5:46 PM 2 x 100 on 1:20 FR/1BLD-1HARD } 3x EN3 S FR 1:20 SET DES FOR 200SP } 1 x 100 on 5:00 REC&REST } REC S CHO 5:00 400 6:11 PM 4 x 100 on 1:30 3CHECK-1REC EN1 S FR 1:30 6:19 PM 60:00 REC&REST S :00 YU5K/SHI4K/AIKU2K 1,000 7:19 PM 5 x 200 on 3:15 KICK/2NEG2E1HARD EN1 K STK 1:38 1,000 7:37 PM 20 x 50 on :45 PULL/4H3E2H1E1H2E3~ EN1 P STK 1:30 2,000 7:54 PM 1 x 2000 on 3:00 EZ SWIM orPULL 2K~3K REC P FR :09 DRY&CARE 7:59 PM Finish time. Total: 9,000 meters. Stress Value = 217 Daily Workout [1251] for Sunday, July 14, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================= === = === ==== 1,000 8:30 AM 1 x 1000 on 16:00 4fr-3bk-2br-1flyx100 REC S IM 1:36 500 8:48 AM 10 x 50 on 1:00 fly/sidek-u.w-R-L-S EN1 D FLY 2:00 100 9:00 AM 2 x 50 on :50 25ez-25max SP3 S FLY 1:40 500 9:03 AM 10 x 50 on :55 bk/25side&u.w-R-L-S EN1 D BK 1:50 600 9:14 AM 6 x 100 on 2:00 br/25dlfn.S-2dl1br-s EN1 D BR 2:00 500 9:28 AM 5 x 100 on 1:45 Fr/25sideK,R,L&d.p.s EN1 D FR 1:45 1,500 9:39 AM 8 x 50 on 1:00 50IMord.fast-50ch.ez } 1x SP1 S IM 2:00 1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00 1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30 1 x 200 on 2:55 Individual Medley } EN2 S IM 1:28 1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25 1 x 200 on 2:45 Individual Medley } EN2 S IM 1:23 1 x 200 on 2:40 Individual Medley } EN3 S IM 1:20 300 10:05 AM 6 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 500 10:13 AM 10 x 50 on :50 fly-1/2brs.3xscull&s EN2 P FLY 1:40 500 10:23 AM 5 x 100 on 1:30 bk/1x50ez-fa.2xbldup EN2 P BK 1:30 500 10:32 AM 1 x 200 on 3:30 br/pull&dlfnk onPAD } 1x EN2 P BR 1:45 1 x 300 on 5:00 br/pull&brk onPV } EN2 P BR 1:40 500 10:42 AM 1 x 500 on 6:30 Free/your T-30pace EN2 P FR 1:18 400 10:50 AM 8 x 50 on 1:00 recovery/swim-down REC S CHO 2:00 10:58 AM Finish time. Total: 7,400 meters. Stress Value = 135 Daily Workout [1252] for Sunday, July 14, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================= === = === ==== 1,000 8:30 AM 1 x 1000 on 16:00 4fr-3bk-2br-1flyx100 REC S IM 1:36 500 8:48 AM 10 x 50 on 1:00 fly/sidek-u.w-R-L-S EN1 D FLY 2:00 100 9:00 AM 2 x 50 on :50 25ez-25max SP3 S FLY 1:40 500 9:03 AM 10 x 50 on :55 bk/25side&u.w-R-L-S EN1 D BK 1:50 600 9:14 AM 6 x 100 on 2:00 br/25dlfn.S-2dl1br-s EN1 D BR 2:00 500 9:28 AM 5 x 100 on 1:45 Fr/25sideK,R,L&d.p.s EN1 D FR 1:45 1,500 9:39 AM 8 x 50 on 1:00 50IMord.fast-50ch.ez } 1x SP1 S IM 2:00 1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00 1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30 1 x 200 on 2:55 Individual Medley } EN2 S IM 1:28 1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25 1 x 200 on 2:45 Individual Medley } EN2 S IM 1:23 1 x 200 on 2:40 Individual Medley } EN3 S IM 1:20 300 10:05 AM 6 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 500 10:13 AM 10 x 50 on :50 fly-1/2brs.3xscull&s EN2 P FLY 1:40 500 10:23 AM 5 x 100 on 1:30 bk/1x50ez-fa.2xbldup EN2 P BK 1:30 500 10:32 AM 1 x 200 on 3:30 br/pull&dlfnk onPAD } 1x EN2 P BR 1:45 1 x 300 on 5:00 br/pull&brk onPV } EN2 P BR 1:40 500 10:42 AM 1 x 500 on 6:30 Free/your T-30pace EN2 P FR 1:18 400 10:50 AM 8 x 50 on 1:00 recovery/swim-down REC S CHO 2:00 5/13 '98Menu 11:00 AM Finish time. Total: 7,400 meters. Stress Value = 135
7/7-7/12のトレーニングカテゴリー(カテゴリー”勘”の週) 今週も様子見ながらの練習でしたが、分析の結果?、SPウィークでした。 練習量落とさず、スピード練習ってやっぱ難しい。私のチームでいうと、8KMを 2.5時間かけてやるぐらいが一番ハードなようですね・・ ほなまた、来週^^。 Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9] Sunday 07/07/2002 through Friday 07/12/2002 Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 % ======== ========== ========== ========== ========== ========== ========== 07/07/02 12,150 21 21,350 36 16,400 28 4,300 7 1,700 3 1,400 2 Total 12,150 21 21,350 36 16,400 28 4,300 7 1,700 3 1,400 2 Average 12,150 21,350 16,400 4,300 1,700 1,400 Cyc Date (7) SP3 % Total ======== ========== ========= 07/07/02 1,600 3 58,900 Total 1,600 3 58,900 Average 1,600 58,900
Daily Workout [1250] for Friday, July 12, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================== === = === ==== 1,000 6:30 PM 1 x 500 on 7:00 W-UP } 1x REC S CHO 1:24 8 x 25 on :20 Free3BRS/25m BLDUP } EN1 S FR 1:20 1 x 300 on 4:30 Individual Medley } REC S IM 1:30 3,500 6:46 PM 3 x 500 on 6:15 Free/5BRS 1-3DES } 1x EN1 P FR 1:15 2 x 400 on 4:50 Free/3BRS DES200x4 } EN2 P FR 1:13 4 x 100 on 1:10 Free/GOOD STK } EN3 P FR 1:10 1 x 200 on 3:00 Free/DPS } REC P FR 1:30 6 x 100 on 1:30 Free/HARD 1'02"-58" } EN3 P FR 1:30 2,000 7:33 PM 1 x 200 on 3:00 FINS/RAKKO KICK } 1x REC D FIN 1:30 6 x 300 on 4:00 FINS KICK } EN1 K FIN 1:20 2,000 8:02 PM 40 x 50 on :40 Free/10DES-2E8DES EN2 S FR 1:20 -4E6DES-6E4DES MID/20x50 80"HARD 200 8:30 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30 1,300 8:37 PM 1 x 400 on 6:00 400IM DIVE! } 1x EN3 S IM 1:30 1 x 100 on 4:00 REC } REC S CHO 4:00 1 x 200 on 3:00 200FR DIVE! } SP1 S FR 1:30 1 x 100 on 4:00 REC } REC S CHO 4:00 1 x 100 on 2:00 100STK(FLY) DIVE! } SP2 S STK 2:00 1 x 400 on 6:00 REC } REC S CHO 1:30 9:02 PM Finish time. Total: 10,000 meters. Stress Value = 221 久々の10KM、WHY? 脂肪燃焼大作戦!・・・?
Daily Workout [1249] for Thursday, July 11, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================= === = === ==== 3,250 6:30 PM 1 x 400 on 6:00 W-UP/REV IM } 1x REC S IM 1:30 1 x 50 on 1:00 } SP3 S STK 2:00 1 x 50 on 1:00 MAX SP NO BRS? } SP2 S STK 2:00 1 x 400 on 7:00 75K25S/IM } REC K IM 1:45 1 x 50 on 1:30 } SP3 S STK 3:00 1 x 50 on :35 MAX } SP1 S STK 1:10 1 x 50 on :55 25MAX-25EZ } SP2 S STK 1:50 1 x 400 on 6:00 PULL/IM } REC P IM 1:30 1 x 50 on 2:00 } SP3 S STK 4:00 2 x 50 on :35 MAX } SP2 S STK 1:10 1 x 400 on 6:00 EZ SWIM/GOOD DPS } EN1 S FR 1:30 1 x 50 on 3:00 } SP3 S FR 6:00 3 x 50 on :35 1NEG-2MAX } SP1 S FR 1:10 1 x 400 on 7:00 75SIDEK&S } EN1 K FR 1:45 1 x 50 on 4:00 } SP3 S FR 8:00 4 x 50 on :40 3FOOT1HAND/BRK } SP2 S FR 1:20 1 x 400 on 7:00 Recovery/swim-down } REC S CHO 1:45 2,000 7:30 PM 20 x 100 on 1:15 PULL/3BRS NEG EN1 P FR 1:15 1,500 7:57 PM 15 x 100 on 1:20 PULL/5BRS,50E50DES EN2 P FR 1:20 1,000 8:19 PM 10 x 100 on 1:25 FINS/SIDE~UW~BK EN2 K FIN 1:25 500 8:35 PM 5 x 100 on 1:30 DASH KICK EN3 K STK 1:30 250 8:44 PM 1 x 250 on 5:00 REC REC S CHO 2:00 8:49 PM Finish time. Total: 8,500 meters. Stress Value = 191 全然、水泳と関係ない話。 先日、雑貨屋で、JBLのマーク入ったTシャツ見つけ、衝動買い^^。 JBL(BOSEとならぶUSAの元祖スピーカーメーカー)ちなみに、自宅はBOSE、車はJBL。 JBLの音はしぶい。BOSEはデジタル〜って感じ。高校の時から兄の影響でJBLで自作して いた、ませガキ。 水泳の話。 やっぱ、泳ぎですよね、泳ぎ。以上。
Daily Workout [1248] for Wednesday, July 10, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,000 6:30 PM 20 x 50 on :45 20K&SWIM/CH~ORDER/4t REC K IM 1:30 2,500 6:47 PM 10 x 50 on :45 FrPV/3579-11BRS 1t } 1x EN1 P FR 1:30 10 x 50 on :40 Free/DES 1-5ALT 5BRS } EN2 P FR 1:20 10 x 50 on :45 25FLY-25FR } EN1 P FLY 1:30 10 x 50 on :40 Free/DPS 3BRS } EN1 P FR 1:20 10 x 50 on :45 25IM/25REV order } EN1 P IM 1:30 800 7:25 PM 3 x 50 on :45 DASH KICK } 4x SP1 K STK 1:30 1 x 50 on 1:00 EZ SIDE KICK } REC K CHO 2:00 1,500 7:40 PM 30 x 50 on :45 FLY/~10/4E1H,~20/3E2 EN1 S FLY 1:30 ~30/2E3H 1,200 8:04 PM 16 x 75 on 1:05 IM/75FL,50FL25BK,25F EN2 S IM 1:27 L50BK~12t/12t~order 1,000 8:23 PM 10 x 100 on 1:20 Fr/6H(EVEN)1E3MAX EN3 S FR 1:20 200 8:38 PM 1 x 200 on 3:00 REC REC S CHO 1:30 200 8:43 PM 8 x 25 on :30 GOOD STK EN1 S STK 2:00 8:47 PM Finish time. Total: 8,400 meters. Stress Value = 197
Daily Workout [1247] for Tuesday, July 9, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 800 6:30 PM 1 x 800 on 15:00 W-UP/200K50S fins? REC K CHO 1:53 200 6:47 PM 8 x 25 on :40 12.5HEADUPSPRINT SP3 D FR 2:40 1,200 6:54 PM 1 x 75 on 1:00 40E30,20E55,75H alt } 12x SP2 S STK 1:20 1 x 25 on 1:00 REC } REC S STK 4:00 1,000 7:20 PM 1 x 25 on :20 DIS-EZ/MID-MAX NOB } 10x SP3 S STK 1:20 1 x 75 on 1:20 DIS-H/MID-EZ } EN1 S STK 1:47 800 7:38 PM 1 x 50 on :35 Free/HARD! } 8x SP1 S STK 1:10 1 x 50 on :55 Free/D-H,MID1-4DES } EN3 S STK 1:50 500 7:52 PM 10 x 50 on :45 Recovery/swim-down REC S CHO 1:30 2,700 8:01 PM 4 x 100 on 1:30 IM/order NEG } 3x EN1 P IM 1:30 3 x 100 on 1:20 Free/DPS 7BRS } EN1 P FR 1:20 2 x 100 on 1:10 Free/HARD } EN2 P FR 1:10 200 8:40 PM 1 x 25 on :30 DASHK&SWIM NOB } 4x SP3 D STK 2:00 1 x 25 on :30 FORM } REC S STK 2:00 200 8:46 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 8:50 PM Finish time. Total: 7,600 meters. Stress Value = 229 K-1の中坊、新聞社のインタビューで目標15分!っていったそうです。 あえて訂正せず、ほっておこう・・・(~_~)、すばらしき非常識なチーム。 Daily Workout [1245] for Monday, July 8, 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 ====== ======== ========================================= === = === ==== 1,500 6:30 PM 1 x 500 on 8:00 W-UP } 1x REC S FRM 1:36 1 x 500 on 8:00 PULL } REC P FRM 1:36 1 x 500 on 8:00 KICK } REC K FRM 1:36 1,000 6:56 PM 1 x 200 on 3:30 Butterfly } 1x EN1 S FLY 1:45 1 x 200 on 3:30 Backstroke } EN1 S BK 1:45 1 x 200 on 3:30 Breaststroke } EN1 S BR 1:45 4 x 100 on 1:30 Free/CHECK~DES } EN2 S FR 1:30 400 7:14 PM 1 x 25 on :15 SPRINT/JOG } 4x SP3 S STK 1:00 1 x 75 on 2:45 REC } REC S STK 3:40 1,000 7:28 PM 5 x 50 on :50 Butterfly/4SUB-1EZ } 1x EN2 S FLY 1:40 5 x 50 on :50 Backstroke } EN2 S BK 1:40 5 x 50 on :50 Breaststroke } EN2 S BR 1:40 5 x 50 on :50 Free } EN2 S FR 1:40 100 7:47 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 7:51 PM 10 x 100 on 1:40 KICK EN1 K FR 1:40 1,000 8:10 PM 5 x 200 on 2:40 PULL 75333DPS EN1 P FR 1:20 1,000 8:25 PM 10 x 100 on 1:20 Free EN2 S FR 1:20 400 8:40 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30 8:46 PM Finish time. Total: 7,400 meters. Stress Value = 86 今日は、各所属校で自主練イージー7km。
7/7 七夕ですが、自分たちのいなかは旧暦?8/7です・・・。 皆さんのチームの夏の予定は決まりました?わたしんとこは、全国JOCは中学生のみ 出場、高校生はインターハイに絞ります。今年のスケジュール、ややこしいですね。 まーなんとかなるやろ・・ NHK TV、「利家とまつ」、おもろいですねー、家で5才の子といっしょに楽しみに みてます。今日は、信長の最後か・・帰るの間に合うかな。 Daily Workout [1243] for Sunday, July 7, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ====================================== === = === ==== 2,100 8:30 AM 1 x 300 on 4:30 CHO-IM-BK } 3x REC S MIX 1:30 1 x 400 on 7:00 KICK DES } EN1 K CHO 1:45 400 9:06 AM 8 x 50 on 1:10 50-40-30-20-10m SP&E SP3 S STK 2:20 600 9:17 AM 1 x 25 on :20 KICK&SWIM FLY } 4x SP3 K FLY 1:20 1 x 50 on :50 } REC S CHO 1:40 1 x 25 on :20 Free } SP1 S FR 1:20 1 x 50 on :50 } REC S CHO 1:40 2,400 9:28 AM 8 x 50 on :45 RING TUBE } 1x EN2 P RNG 1:30 6 x 100 on 1:15 5BRS } EN1 P FR 1:15 8 x 50 on :45 2FLY1BK1BR } EN1 P IM 1:30 6 x 100 on 1:15 5BRS } EN1 P FR 1:15 8 x 50 on :45 RING TUBE } EN2 P RNG 1:30 1,800 10:03 AM 4 x 100 on 1:30 FLY DES } 1x EN2 S FLY 1:30 1 x 50 on 1:00 } REC S CHO 2:00 4 x 100 on 1:25 BK } EN2 S BK 1:25 1 x 50 on 1:00 } REC S CHO 2:00 4 x 100 on 1:35 BR } EN2 S BR 1:35 1 x 50 on 1:00 } REC S CHO 2:00 4 x 100 on 1:15 Free } EN2 S FR 1:15 1 x 50 on 1:00 } REC S CHO 2:00 1,000 10:32 AM 1 x 1000 on 17:00 KICK EN1 K FIN 1:42 10:49 AM Finish time. Total: 8,300 meters. Stress Value = 125 Daily Workout [1246] for Sunday, July 7, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,000 3:30 PM 2 x 25 on :30 SPRINT SWIM } 4x SP3 S FR 2:00 1 x 200 on 3:30 IM/KRLS by1t } REC D IM 1:45 600 3:50 PM 12 x 50 on :45 SIDEK&DPS EN1 K FR 1:30 3,200 4:01 PM 5 x 200 on 2:25 PULL/7BRS NEG } 1x EN3 P FR 1:13 1 x 50 on 1:00 REC } REC P BK 2:00 5 x 200 on 2:20 PULL/5BRS DES } EN3 P FR 1:10 1 x 50 on 1:00 REC } REC P BK 2:00 5 x 200 on 2:15 PULL/3BRS HAAAAAAARD } EN3 P FR 1:08 1 x 100 on 2:00 REC } REC P BK 2:00 500 4:42 PM 10 x 50 on :45 CATCH UP SWIM 5BRS EN1 D FR 1:30 1,400 4:51 PM 3 x 50 on :50 FLY } 1x EN2 K FLY 1:40 1 x 200 on 3:20 Free } EN2 K FR 1:40 3 x 50 on :50 BK } EN2 K BK 1:40 1 x 200 on 3:20 Free } EN2 K FR 1:40 3 x 50 on :50 BR } EN2 K BR 1:40 1 x 200 on 3:20 Free } EN2 K FR 1:40 3 x 50 on :50 Free } EN2 K FR 1:40 1 x 200 on 3:20 Free } EN2 K FR 1:40 200 5:16 PM 8 x 25 on :30 DASH KICK SP1 K FR 2:00 1,600 5:22 PM 1 x 400 on 6:00 FLY } 1x EN2 S FLY 1:30 1 x 400 on 6:00 BK } EN2 S BK 1:30 1 x 400 on 7:00 BR } EN2 S BR 1:45 1 x 400 on 5:00 Free } EN2 S FR 1:15 200 5:48 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 5:51 PM Finish time. Total: 8,700 meters. Stress Value = 303 Daily Workout [1242] for Friday, July 5, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,400 6:30 PM 1 x 400 on 6:00 W-UP/400FINS } 1x REC K FIN 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 200 on 3:00 Butterfly } EN1 S FLY 1:30 1 x 400 on 5:00 Free } EN2 P FR 1:15 800 6:52 PM 1 x 50 on :30 Free/MAX } 4x SP2 S FR 1:00 3 x 50 on :50 REC } REC S CHO 1:40 1,600 7:06 PM 4 x 100 on 2:00 Fr/IM FLY 1.4MAX 23E } 1x SP2 S STK 2:00 4 x 100 on 1:45 Free/BR } SP1 S STK 1:45 4 x 100 on 1:30 Free/BK } EN3 S STK 1:30 4 x 100 on 1:15 Free/HARD } EN3 S FR 1:15 200 7:34 PM 1 x 200 on 5:00 REC REC S CHO 2:30 1,000 7:41 PM 1 x 100 on 1:30 KICK HARD~EZ } 1x EN2 K FR 1:30 1 x 200 on 3:15 } EN2 K FR 1:38 1 x 300 on 5:10 } EN1 K FR 1:43 1 x 400 on 7:00 } EN1 K FR 1:45 1,000 8:00 PM 1 x 400 on 5:00 PULL 9BRS/DES } 1x EN1 P FR 1:15 1 x 300 on 3:40 7BRS } EN1 P FR 1:13 1 x 200 on 2:25 5BRS } EN2 P FR 1:13 1 x 100 on 1:10 3BRS } EN2 P FR 1:10 800 8:14 PM 16 x 50 on :50 Tubing/1-4DES ALT EN2 P RNG 1:40 100 8:29 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 200 8:33 PM 1 x 25 on :30 12.5DASHK&SWIM NOBRS } 4x SP3 D STK 2:00 1 x 25 on 1:00 REC } REC S CHO 4:00 300 8:41 PM 1 x 300 on 4:00 Recovery/swim-down REC S CHO 1:20 STRETCH 8:47 PM Finish time. Total: 7,400 meters. Stress Value = 220
Daily Workout [1244] for Thursday, July 4, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================= === = === ==== 900 5:10 PM 1 x 300 on 4:30 CHO/ AT P.I50m } 1x REC S CHO 1:30 3 x 100 on 1:30 Individual Medley } EN1 S IM 1:30 6 x 50 on :50 BLD-UP } EN1 S STK 1:40 600 5:26 PM 12 x 50 on 1:00 15mSP JOG SP3 S CHO 2:00 2,400 5:40 PM 4 x 200 on 2:50 1~2,3~4DES } 1x EN1 P FR 1:25 2 x 400 on 5:20 Free } EN1 P FR 1:20 1 x 800 on 10:00 Free } EN2 P FR 1:15 500 6:14 PM 2 x 50 on 1:00 KICK } 1x REC K STK 2:00 2 x 50 on :55 } EN1 K STK 1:50 6 x 50 on :50 } EN2 K STK 1:40 3,000 6:25 PM 4 x 100 on 1:15 SET DES } 6x EN3 S FR 1:15 1 x 100 on 1:40 REC } REC S CHO 1:40 900 7:07 PM 6 x 50 on :55 REC SET } 1x REC K CHO 1:50 6 x 50 on :50 } REC S CHO 1:40 1 x 300 on 5:00 } REC S CHO 1:40 7:23 PM Finish time. Total: 8,300 meters. Stress Value = 234 今日は、Mの荘のOKMTコーチといっしょに練習、そーいえば、兵庫ってハードコーチ 多いですねーーーーーーー。良かった、普通で・・?
Daily Workout [1241] for Wednesday, July 3, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================= === = === ==== 3,750 6:30 PM 1 x 1000 on 13:30 Free } 1x REC S FR 1:21 1 x 500 on 7:20 Backstroke } EN1 S BK 1:28 1 x 250 on 4:00 Breaststroke } EN1 S BR 1:36 1 x 125 on 1:50 Butterfly } EN1 S FLY 1:28 1 x 125 on 1:50 100FLY-25BK PV } EN1 P FLY 1:28 1 x 250 on 4:00 200BK50BR PV } EN1 P BK 1:36 1 x 500 on 7:20 300IM200FR PV } EN2 P FRM 1:28 1 x 1000 on 13:30 SPEED PLAY PV } EN2 P FR 1:21 300 7:25 PM 12 x 25 on :40 SPRINT SWIM/FIN? SP3 S CHO 2:40 2,100 7:35 PM 1 x 300 on 4:30 FINS/SIDE,HUP,INNER } 3x EN1 K FIN 1:30 4 x 25 on :30 1EZ CHO-3UWK SPRINT } SP3 K FIN 2:00 6 x 50 on :45 8RSTK-8LSTK&SWIM/STK } EN2 D FIN 1:30 50 8:10 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00 1,600 8:14 PM 5 x 100 on 1:30 Free/CHECK } 1x EN1 S FR 1:30 1 x 50 on 1:00 REC } REC S BK 2:00 5 x 100 on 1:20 Free/50KEEP50BLDUP } EN2 S FR 1:20 1 x 50 on 1:00 REC } REC S BK 2:00 5 x 100 on 1:10 Free/EVEN } EN2 S FR 1:10 200 8:38 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 8:41 PM Finish time. Total: 8,000 meters. Stress Value = 130 練習から遠ざかっていたので、勘がさえません。ので、今週は様子見練習。おいおい(~_~)
Daily Workout [1240] for Tuesday, July 2, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,000 6:30 PM 1 x 100 on 1:30 Free } 1x REC S FR 1:30 1 x 200 on 3:00 FrBK100 } REC S FRB 1:30 1 x 300 on 4:30 FrBKBR100 } REC S MIX 1:30 1 x 400 on 6:00 IM } REC S FR 1:30 500 6:47 PM 20 x 25 on :30 135SP(10-15-25m)&EZ SP3 S STK 2:00 1,000 6:59 PM 1 x 50 on :35 Free/BLDUP50 MAINSET } 10x EN3 S FR 1:10 1 x 50 on :55 Free/HARD } SP1 S FR 1:50 2,700 7:16 PM 1 x 100 on 1:30 PV/FLY } 3x EN1 P FLY 1:30 1 x 100 on 1:30 BK } EN1 P BK 1:30 1 x 100 on 1:40 BR 2P1V } EN1 P BR 1:40 3 x 200 on 2:30 Free/2468B by50 } EN2 P FR 1:15 1,200 7:54 PM 1 x 100 on 1:25 25SWM75RSTK ALT/FINS } 4x EN1 D IM 1:25 1 x 100 on 1:25 25SWM75LSTK } EN1 D IM 1:25 1 x 100 on 1:25 UWK NEG } EN2 K CHO 1:25 1,500 8:13 PM 4 x 50 on :45 Free/1sH45" 2sE50" } 3x EN2 K FR 1:30 4 x 50 on :50 BR/1sE50" 2sH45" } EN2 K BR 1:40 2 x 50 on 1:00 SIDEK~SWIM } REC K FR 2:00 200 8:40 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 &STRETCH 8:45 PM Finish time. Total: 8,100 meters. Stress Value = 193
Daily Workout [1239] for Monday, July 1, 2002 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 20 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================== === = === ==== 1,600 5:20 PM 1 x 400 on 6:00 CHOS/ AT P.I50m } 1x REC S CHO 1:30 1 x 400 on 7:30 IMKICK } EN1 K IM 1:53 1 x 400 on 6:00 PULL } REC P CHO 1:30 1 x 400 on 6:00 IMSWIM } EN1 S IM 1:30 400 5:47 PM 4 x 100 on 1:30 CHECK EN2 S FR 1:30 1,650 5:55 PM 3 x 50 on :40 1BLD-2HARD } 3x SP1 S FR 1:20 4 x 50 on :45 DPS &REST0'-1'-2'set } REC S FR 1:30 1 x 150 on 1:45 BLDUP&HARD } SP2 S FR 1:10 1 x 50 on 2:00 REC } REC S CHO 4:00 200 6:23 PM 1 x 200 on 4:00 REC REC S FRB 2:00 1,200 6:29 PM 1 x 50 on :50 RSTK/IM order1set } 4x EN1 D IM 1:40 1 x 100 on 1:40 LSTK } EN1 D FLY 1:40 1 x 150 on 2:30 SWIM } EN1 S FLY 1:40 1,200 6:51 PM 4 x 300 on 4:00 PULL/753CHO by1t EN2 P FR 1:20 800 7:09 PM 1 x 50 on :50 IM order2t EZ } 8x EN1 S IM 1:40 1 x 50 on :50 HARD } SP1 S FR 1:40 150 7:24 PM 1 x 150 on 3:00 Recovery/swim-down REC S CHO 2:00 7:27 PM Finish time. Total: 7,200 meters. Stress Value = 186 今日は、兵庫のハードコーチャー3人そろいましたね。