Dec '03  TEAMK-1 WORKOUTS            teamK-1         home


11/28更新

今月の分析〜!
                    Energy Analysis - Yardage Totals
      Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
                  Sunday 11/02/2003 through Friday 11/28/2003
Cyc Date (1) REC  % (2) EN1  % (3) EN2  % (4) EN3  % (5) SP1  % (6) SP2  %
======== ========== ========== ========== ========== ========== ==========
11/02/2003  17,150 27  25,150 39  16,400 26   5,050  8     150  0       0  0
11/09/2003  17,100 24  32,700 47  16,100 23   2,100  3   2,100  3       0  0
11/16/2003  27,150 57   8,250 17   2,050  4   4,950 10   3,300  7     500  1
11/23/2003  15,980 48  12,320 37   2,440  7   1,460  4       0  0     600  2
 Total     77,380 36  78,420 37  36,990 17  13,560  6   5,550  3   1,100  1
 Average   19,345     19,605      9,247      3,390      1,387        275   

Cyc Date (7) SP3  %     Total
======== ========== =========
11/02/2003       0  0    63,900
11/09/2003       0  0    70,100
11/16/2003   1,500  3    47,700
11/23/2003     200  1    33,000
 Total      1,700  1   214,700
 Average      425       53,675

Stroke Category Analysis
      Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
                  Sunday 11/02/2003 through Friday 11/28/2003

Cyc Date  1) FR   %  2) BK   %  3) BR   %  4) FLY  %  5) IM   %  6) STK  %
======== ========== ========== ========== ========== ========== ==========
11/02/2003  25,700 40  12,250 19     800  1   1,100  2   5,600  9       0  0
11/09/2003  24,650 35   1,850  3  16,700 24   1,250  2   8,100 12       0  0
11/16/2003  12,500 26   2,700  6   2,300  5   1,850  4   8,200 17     400  1
11/23/2003   7,350 22   1,500  5   1,100  3   2,100  6   6,600 20       0  0
 Total     70,200 33  18,300  9  20,900 10   6,300  3  28,500 13     400  0
 Average   17,550      4,575      5,225      1,575      7,125        100   

Cyc Date  7) FRM  %  9) FIN  % 13) CHO  % 14) MIX  % 15) FRB  % 19) SNO  %
======== ========== ========== ========== ========== ========== ==========
11/02/2003       0  0   2,000  3   2,850  4   8,600 13   5,000  8       0  0
11/09/2003       0  0   5,600  8  11,150 16       0  0       0  0     800  1
11/16/2003   1,200  3   2,800  6  14,550 31       0  0     800  2     400  1
11/23/2003       0  0   2,000  6   9,050 27   3,300 10       0  0       0  0
 Total      1,200  1  12,400  6  37,600 18  11,900  6   5,800  3   1,200  1
 Average      300      3,100      9,400      2,975      1,450        300   

Cyc Date     Total
======== =========
11/02/2003    63,900
11/09/2003    70,100
11/16/2003    47,700
11/23/2003    33,000
 Total      214,700
 Average     53,675

              Summary of Swim, Kick, Pull, Drill, Dryland, Meeting

Cyc Date    Swim  %    Kick  %    Pull  %   Drill  % Dryland  % Meeting  % Total
======== ========== ========== ========== ========== ========== ========== =====
11/02/2003  31,300 49  10,750 17  14,400 23   7,450 12       0  0       0  0   64K
11/09/2003  36,150 52  14,800 21  13,500 19   5,650  8       0  0       0  0   70K
11/16/2003  26,100 55  10,100 21   5,500 12   5,800 12     200  0       0  0   48K
11/23/2003  15,300 46   9,200 28   5,400 16   3,100  9       0  0       0  0   33K
 Total    108,850 51  44,850 21  38,800 18  22,000 10     200  0       0  0  215K
 Average   27,212     11,212      9,700      5,500         50          0      54K


最近、結構まめにHP更新しているでしょ。

上記分析はコンピュータが勝手にやってくれます。
計画にはそってますが、まだまだ練習はその日その日で作ってまーす。

選手はこのパターンの方が好きなようです。
何が出てくるか、わしもわからんしースリルがお互い味わえる(;O;)。→えーかげんやのー。
まーケタの多いメニュー見たら普通は「やるぞ!」ってならないのかな。

○今週の関西弁。
エー加減=いい加減=ちょうどいい。


12月は80KMウィークに挑戦でっす。

シーユー♪
 
               Daily Workout [1570] for Sunday, November 23, 2003
                     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
====== ========  =================================== === = ===  ====
 4,000  5:30 AM  1 x 4000 on 99:00 W-UP/COMPE BAAA   REC S CHO  2:29
   500  7:11 AM  1 x  500 on 99:00 W-UP              REC S CHO 19:48
   200  8:52 AM  1 x  200 on  3:00 Free/RACE         SP2 S FR   1:30
   300  8:57 AM  1 x  300 on 60:00 REC               REC S CHO 20:00
   400  9:59 AM  1 x  400 on  6:00 Individual Medley SP2 S IM   1:30
   300 10:07 AM  1 x  300 on 99:00 REC               REC S CHO 33:00
   800 11:48 AM  1 x  800 on 10:00 Free/MEN1500FREE  EN3 S FR   1:15
   300 12:00 PM  1 x  300 on  5:00 REC               REC S CHO  1:40
       12:05 PM Finish time.  Total: 6,800 meters.  Stress Value = 119

             Daily Workout [1571] for Wednesday, November 26, 2003
                     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
====== ========  ============================================ === = ===  ====
 3,000  5:30 PM  1 x 1000 on 16:00 PULL/500SNO-MIX  } 1x      REC P MIX  1:36
                 1 x 1000 on 16:00 SWIM/400IM MIX   }         REC S MIX  1:36
                 1 x 1000 on 18:00 KICK/300SIDE MIX }         REC K MIX  1:48
   400  6:22 PM  1 x  400 on  6:00 IM DRLS                    REC D IM   1:30
 2,300  6:30 PM  1 x  300 on  5:00 GK/BR             } 1x     REC K BR   1:40
                 1 x  200 on  3:30 P/FLY             }        REC P FLY  1:45
                 1 x  300 on  5:00 D/BK RSTK         }        REC D BK   1:40
                 1 x  400 on  6:00 S/FR 12STK U25M   }        REC S FR   1:30
                 1 x  200 on  3:30 D/BK LSTK         }        REC D BK   1:45
                 1 x  300 on  5:00 K/BK DOL          }        REC K FLY  1:40
                 1 x  200 on  3:30 P/BR              }        REC P BR   1:45
                 1 x  400 on  6:00 Individual Medley }        REC S IM   1:30
 1,800  7:09 PM  1 x 1800 on 30:00 FINSK/4SIDE2HUP4BK         REC K FIN  1:40
                                   2UW4SIDE2BKHUP                       
   200  7:41 PM  8 x   25 on   :45 FINS UW KICK SPRINT        SP3 K FIN  3:00
 2,000  7:49 PM  5 x  100 on  1:30 Free/KRLS 18STK      } 1x  EN1 D FR   1:30
                 5 x  100 on  1:30 RL25 S50 18-16STK    }     EN1 D FR   1:30
                 5 x  100 on  1:30 GK25 S75 18-16-14STK }     EN1 D FR   1:30
                 5 x  100 on  1:30 SWIM 18-16-14-12KBLD }     EN1 S FR   1:30
   300  8:21 PM  1 x  300 on  5:00 REC                        REC S CHO  1:40
        8:26 PM Finish time.  Total: 10,000 meters.  Stress Value = 31

              Daily Workout [1572] for Thursday, November 27, 2003
                     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
====== ========  ========================================== === = ===  ====
   300  5:40 PM   1 x  300 on 10:00 WALK-BACKTEN-SCULL      REC D MIX  3:20
                                    BKWALK-RWALK-SOKUTEN              
                                    LWALK-SOKUTEN                    
 1,000  5:52 PM   1 x 1000 on 15:00 200K-800R-L-UW-BKFIN    REC K FLY  1:30
 2,000  6:09 PM   1 x  400 on  7:00 IM DRLS           } 1x  REC D IM   1:45
                  1 x  480 on  7:30 Individual Medley }     REC S IM   1:34
                  1 x  400 on  6:00 10"REST           }     EN1 S IM   1:30
                  1 x  320 on  4:40                   }     EN1 S IM   1:28
                  1 x  240 on  3:30                   }     EN2 S IM   1:28
                  1 x  160 on  2:45                   }     EN3 S IM   1:43
 1,000  6:42 PM   1 x 1000 on 15:00 BK UWK&K225-25K&S       EN1 K BK   1:30
 2,000  6:59 PM   1 x  400 on  6:00 Individual Medley } 1x  EN1 P IM   1:30
                  1 x  300 on  4:30 Free 5BRS         }     EN1 P FR   1:30
                  1 x  100 on  1:40 FLY 3BRS          }     EN1 P FLY  1:40
                  1 x  200 on  3:00 Free 6BRS         }     EN1 P FR   1:30
                  1 x  200 on  3:30 FLY 2BRS          }     EN1 P FLY  1:45
                  1 x  100 on  1:30 Free 7BRS         }     EN1 P FR   1:30
                  1 x  300 on  4:40 FLY 1BRS          }     EN1 P FLY  1:33
                  1 x  400 on  6:00 Free 4BRS         }     EN1 P FR   1:30
   600  7:32 PM   1 x  600 on 12:00 KICK LOOSE SOX BR       EN1 K BR   2:00
 2,200  7:46 PM  11 x  200 on  2:40 Free/4-3-2-2 STK        EN2 S FR   1:20
   100  8:17 PM   1 x  100 on  2:00 REC                     REC S CHO  2:00
        8:19 PM Finish time.  Total: 9,200 meters.  Stress Value = 112

たまにメニュー説明
アップは、膝上げ水中ウォーク〜バク転〜後ろ向きスカル〜サイドウォーク〜側転。
IMスイムの距離は各ストロークを120M〜100M〜80M〜60M〜40M
って泳ぎます。以上。


               Daily Workout [1573] for Friday, November 28, 2003
                     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
====== ========  ====================================== === = ===  ====
 3,000  6:30 PM   1 x 3000 on 50:00 KICK(1000FINS MIX)  EN1 K CHO  1:40
 2,000  7:22 PM   1 x 2000 on 30:00 PULL/IMord500 200EH EN1 P IM   1:30
 1,000  7:54 PM   1 x 1000 on 15:00 40STKIM E-30M-20H   EN1 S IM   1:30
 1,000  8:11 PM  10 x   50 on   :45 Free/SUB } 1x       EN3 S FR   1:30
                  5 x   50 on   :45 Free/DPS }          REC S FR   1:30
                  5 x   50 on   :45 REC      }          REC S CHO  1:30
        8:26 PM Finish time.  Total: 7,000 meters.  Stress Value = 99

11/26更新
BAAA級大会結果

      200FR    400IM   800/1500FR  
吉村 志保 2:06.08♪ 4:49.26   8:53.17   
小林 佑輔 1:59.93♪ 4:37.03  16:11.26
市場  愛 2:12.15♪ 5:07.38♪ 9:29.16♪
藤島 宏紀 2:09.16   5:03.54♪17:40.80♪


さてさて練習の流れからこの結果。皆さんなら次のステップへどんな課題
をみつけますか?・・^^

というわけで、日々勉強。 


11/21更新
               Daily Workout [1563] for Sunday, November 16, 2003
                     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
====== ========  =========================================== === = ===  ====
        7:30 AM              30:00 STERTCH&RUN                   D       :00
 1,800  8:00 AM  1 x  400 on  6:00 Warm-up           } 3x    REC S CHO  1:30
                 4 x   50 on   :45 Individual Medley }       EN1 S IM   1:30
   200  8:29 AM  8 x   25 on   :40 IM/Fr alt sp3             SP3 S FRM  2:40
 2,000  8:36 AM  4 x   50 on   :50 IM25KRLS-25Swim     } 4x  EN1 D IM   1:40
                 1 x  200 on  3:00 IM order200straight }     EN1 S IM   1:30
                 1 x  100 on  1:30 Recovery/swim-down  }     REC S CHO  1:30
 2,000  9:09 AM  4 x   25 on   :30 Dog pull or scull } 4x    REC D STK  2:00
                 4 x   50 on   :40 1-4des            }       EN3 P FR   1:20
                 1 x  200 on  3:00 ez,1/7brs         }       REC P FR   1:30
   100  9:41 AM  1 x  100 on  2:00 Recovery/swim-down        REC S CHO  2:00
 1,000  9:45 AM  5 x  200 on  3:30 FL-FR-BK-FR-BR            EN1 K FRM  1:45
 1,000 10:04 AM  1 x 1000 on 15:00 50stkDRL-200Kick          EN1 K FIN  1:30
   400 10:21 AM  1 x  400 on  7:00 Recovery/swim-down        REC S CHO  1:45
       10:30 AM              30:00 DRY LAND&STRETCH              D       :00
       11:00 AM Finish time.  Total: 8,500 meters.  Stress Value = 108

               Daily Workout [1564] for Monday, November 17, 2003
                     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  5:45 PM   1 x 100 on  1:30 SWIM 1.3CHO,2.4IM } 4x     REC S CHO  1:30
                  1 x 300 on  5:00 KICK              }        REC K IM   1:40
   300  6:13 PM   4 x  25 on   :40 KICK 3tSP } 1x             SP3 K CHO  2:40
                  4 x  25 on   :40 PULL 3tSP }                SP3 P CHO  2:40
                  4 x  25 on   :40 SWIM 3tSP }                SP3 S CHO  2:40
   100  6:23 PM   1 x 100 on  2:00 REC                        REC S CHO  2:00
 1,000  6:27 PM  20 x  50 on   :50 Free/4HARD 1EZ             SP1 S FR   1:40
 1,000  6:45 PM   5 x  50 on   :45 Butterfly    } 1x          EN3 S FLY  1:30
                  5 x  50 on   :45 Backstroke   }             EN3 S BK   1:30
                  5 x  50 on   :45 Breaststroke }             EN3 S BR   1:30
                  5 x  50 on   :45 Free  EZ     }             REC S FR   1:30
 1,000  7:02 PM  20 x  50 on   :40 Free/HARD!                 EN3 S FR   1:20
   200  7:17 PM   1 x 200 on  4:00 REC                        REC S CHO  2:00
   800  7:23 PM   1 x 800 on 12:00 Free,BK                    REC P FRB  1:30
   800  7:37 PM   1 x 800 on 12:00 FINS IMorder200 DRLS       REC K FIN  1:30
   800  7:51 PM   4 x  50 on  1:00 Butterfly DASH-COMPE } 1x  SP1 L FLY  2:00
                  4 x  50 on  1:00 BK                   }     SP1 K BK   2:00
                  4 x  50 on  1:00 Breaststroke         }     SP1 K BR   2:00
                  4 x  50 on  1:00 Free                 }     SP1 K FR   2:00
   400  8:09 PM   1 x 400 on  6:00 REC                        REC S CHO  1:30
        8:15 PM Finish time.  Total: 8,000 meters.  Stress Value = 287

              Daily Workout [1565] for Tuesday, November 18, 2003
                     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  6:00 PM   1 x 200 on 3:15 S-K-R-L by1S CHO  } 4x  REC D CHO  1:38
                  1 x  50 on  :45 Individual Medley }     REC S IM   1:30
 1,000  6:18 PM   5 x  50 on  :45 Free       } 1x         REC S FR   1:30
                  5 x  50 on  :45 Backstroke }            EN1 S BK   1:30
                  5 x  50 on  :40 Free       }            EN2 S FR   1:20
                  5 x  50 on  :35 Free       }            EN3 S FR   1:10
 1,000  6:34 PM  20 x  50 on  :50 K12.5-25-37.5-50&S      EN1 K IM   1:40
   200  6:52 PM   8 x  25 on  :40 UWK&SWIM                SP3 S FLY  2:40
   600  6:59 PM  12 x  50 on 1:00 Butterfly/FAST          SP1 S FLY  2:00
   100  7:13 PM   1 x 100 on 2:00 REC                     REC S CHO  2:00
   200  7:17 PM   8 x  25 on  :30 BK 10HUPSP/KRLS 25m     SP3 D BK   2:00
   800  7:23 PM   8 x 100 on 1:40 Backstroke/HARD         SP1 S BK   1:40
   100  7:38 PM   1 x 100 on 2:00 REC                     REC S CHO  2:00
   200  7:42 PM   8 x  25 on  :40 3K2K1K/DPS              EN1 K BR   2:40
   750  7:49 PM   5 x 150 on 2:50 Breaststroke/HARD       EN3 S BR   1:53
   100  8:05 PM   1 x 100 on 2:00 REC                     REC S CHO  2:00
 1,200  8:09 PM   6 x 200 on 3:00 Free/HARD               EN3 S FR   1:30
   450  8:29 PM   1 x 450 on 7:00 REC                     REC S CHO  1:33
        8:36 PM Finish time.  Total: 7,700 meters.  Stress Value = 307

          FLY    BK    BR    FR                             
                                                                 
       Y  32"4  13"6  05"2  21"8                            
       S  33"9  13"7  13"4  15"3                            
       A  35"0  15"5  22"5  25"5                            
       H  37"2  12"7  14"0  24"6                            
                                                                 
「泳いだタイムの平均をだいたいでいいから言って。」→自己申告テキトウAVE.
 面白いことに実際の平均より人によって速め・遅め申告があるんですなこれが。

今週の方程式  P>N
 自分のことを、ポジティブさんは過大評価し、ネガティブさんは過小評価する。

 コーチな皆さん→で、そうだとしたら、あなたはどうコーチングしますか^^? 
  選手な皆さん →あなたはどちらですか?そのことは上達のために有効ですか?

 答え  ・・になってないっちゅーねん。                                       
 

             Daily Workout [1566] for Wednesday, November 19, 2003
                     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 1200 on 18:00 CHOICE/600KICKMIX        REC K CHO  1:30
   600  6:50 PM  3 x   50 on  1:00 12.5DASH~EZ/KPS 1t } 4x  SP3 D IM   2:00
   600  7:04 PM  3 x   50 on   :55 K12.5-25-37.5&DRLS } 4x  EN2 D IM   1:50
   800  7:17 PM  8 x  100 on  1:30 HR 160~165 STK,TIME      EN2 S FR   1:30
   100  7:31 PM  1 x  100 on  2:00 REC                      REC S CHO  2:00
 2,000  7:35 PM  3 x  200 on  3:00 Butterfly/P    } 1x      EN1 P FLY  1:30
                 1 x  400 on  6:00 Backstroke/P   }         EN1 P BK   1:30
                 3 x  200 on  3:30 Breaststroke/K }         EN1 K BR   1:45
                 1 x  400 on  6:00 Free/K         }         EN1 K FR   1:30
   400  8:08 PM  1 x  400 on  6:00 REC                      REC S CHO  1:30
        8:14 PM Finish time.  Total: 5,700 meters.  Stress Value = 79

              Daily Workout [1567] for Thursday, November 20, 2003
                     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  6:30 PM  1 x 2000 on  3:00 W-UP                      REC S CHO   :09
 1,000  6:35 PM  1 x  100 on  1:30 Free/1+10"~DES   } 1x     EN2 S BK   1:30
                 3 x  100 on  1:30 Free/MAX! 10x100 }        SP2 S FR   1:30
                 3 x  100 on  1:30 Free             }        EN2 S FR   1:30
                 2 x  100 on  1:30 Free             }        EN3 S FR   1:30
                 1 x  100 on  1:30 Free             }        SP1 S FR   1:30
                                   NO GOOD          }                  
   400  6:52 PM  1 x  400 on  6:00 REC                       REC S CHO  1:30
 1,500  7:00 PM  1 x  200 on  3:00 Backstroke/P        } 1x  REC P BK   1:30
                 1 x  300 on  4:30 Individual Medley/P }     REC P IM   1:30
                 1 x 1000 on 15:00 Free/P  SET         }     REC P FR   1:30
 1,500  7:24 PM  1 x  200 on  3:30 Individual Medley/K } 1x  REC K IM   1:45
                 1 x  300 on  5:00 Breaststroke/K      }     REC K BR   1:40
                 1 x 1000 on 15:00 FINS/K              }     REC K FIN  1:30
   200  7:49 PM  1 x  200 on  4:00 REC                       REC S CHO  2:00
   400  7:55 PM  8 x   50 on  1:00 FORM IM/REC               REC S IM   2:00
        8:03 PM Finish time.  Total: 7,000 meters.  Stress Value = 64

               Daily Workout [1568] for Friday, November 21, 2003
                     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  6:30 PM  1 x 400 on  6:00 Free/SNO          } 1x  REC S SNO  1:30
                 1 x 300 on  4:30 Backstroke        }     REC S BK   1:30
                 1 x 400 on  6:00 Individual Medley }     REC S IM   1:30
                 1 x 800 on 12:00 Free              }     REC S FR   1:30
                 1 x 100 on  1:30 Individual Medley }     REC S IM   1:30
   500  7:02 PM  1 x 500 on  8:00 PULL                    REC P CHO  1:36
   500  7:12 PM  1 x 500 on  9:00 KICK                    REC K CHO  1:48
   600  7:23 PM  6 x 100 on  1:30 Free/3EN1,3EN2          EN1 S FR   1:30
   200  7:34 PM  4 x  50 on   :45 200BRK! 3FOOT-1HAND     SP2 S FR   1:30
   200  7:39 PM  1 x 200 on  3:00 REC                     REC S CHO  1:30
 1,000  7:44 PM  1 x 250 on  4:20 150DRLS-100SWIM } 4x    REC D IM   1:44
                                  MID-REC FINISH  }                 
   800  8:03 PM  1 x 800 on 12:00 KRLS                    REC D FR   1:30
   600  8:17 PM  1 x 600 on  8:00 RLS                     REC D FR   1:20
   400  8:27 PM  1 x 400 on  6:00 SWIM                    REC S FR   1:30
        8:33 PM Finish time.  Total: 6,800 meters.  Stress Value = 29

              Daily Workout [1569] for Saturday, November 22, 2003
                     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
====== ========  ===================== === = ===  ====
 4,000  7:30 AM  1 x 4000 on 60:00 F.T REC S CHO  1:30
        8:30 AM Finish time.  Total: 4,000 meters.  Stress Value = 0

今週の便利ツール♪

MOCOメール

会社のメールを携帯に転送しているひとは多いですよね。でついでにこのmocoメール
にも転送しておくと、100通まで、ネット上に保存しててくれて携帯から見れます。
I-MODEさんなんか250字設定しててそれから読めないとか・・ありますよね。
でそのときだけこの携帯MOCOサイトでみる。ほか、だれかから添付ファイルもらって
パソコン開かず、ほかのだれかに転送もできます。→仕事ふれる(;O;)
&ネット上に保存ということはパソコンパーになっても100通は生きてるってこと。

で無料。うーんIT。

クリスマスのコーチ手作りPOPをアップしました→みてね。今年ももう12月か・・早いな〜。

いうわけでシーユー♪

11/17更新

ちわ。週末はAB級コーチ講習会で勉強してきました。西日本のトップコーチ
たくさん来れれてましたね。アテネオリンピックの標準もらいました。
泳げるん違う?って思ってしまう私でした。

さてさて今週は23日のBAAA級大会に向けて調整してます。一日8km・・
そんなん調整って・・(言うそうです?)まー急にはスピード出ませんが
がんばってね。今期は月1回の大会前後をスピードとリカバってとらえてまっす。

話し変わって、
ラクテートプロって簡易乳酸値測定器使っているチームあれば教えてください。
安く手に入るなら欲しいな〜と。

高橋尚子さん残念でしたね。超トップでも食事でミスすることあるんですね。
結果からあーだこーだはまたまた止めにして、今後も応援してまっす。
そこの選手諸君、高橋選手は31才。君は後何年あります?「結果もプロセス(過程)」
って講義で聞きましたがその通りですな。常に大きな視野、目標でいきまっしょ。

ひめくり
最近買ったCD♪
ビートルズのデモCD、プロコルハルム(渋〜)、コステロ(渋〜)、その他忘れた。
な〜んと一枚770円のバーゲンでした。→自慢。

最近読んでる本♪
ロバートキヨサキ面白い。金持ち父さん貧乏父さんその2&3。
成金チックじゃないんだよね。ほんと世の中の仕組みや経済がわか〜る。
たぶん若い時から勉強した方がえーと思いまっす。
水泳のことはま・つ・た・く載ってませんが、経済安定してなければ水泳も他のスポーツ
もできないもんね。

っちゅーことでほなまた。


11/14更新

とりあえずメニューだけでっす。70KM泳ぎましたっす。
               Daily Workout [1556] for Sunday, November 9, 2003
                     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  7:40 AM   1 x  200 on  3:30 KICK IM MIX } 4x           REC K IM   1:45
                  1 x   25 on   :30 IM SWIM     }              REC S IM   2:00
                  1 x   25 on  1:00 BACKTEN     }              REC D CHO  4:00
 4,000  8:02 AM   1 x 4000 on 60:00 SNO,15U,3BRS,TURNNOB } 1x  EN1 S FR   1:30
                                    By1000 REST 3TIMES   }               
 1,500  9:04 AM   1 x  300 on  4:45 Breaststroke      } 1x     EN1 P BR   1:35
                  1 x  200 on  3:00 Individual Medley }        EN1 P IM   1:30
                  1 x  300 on  5:00 Breaststroke      }        EN1 K BR   1:40
                  1 x  200 on  3:00 Individual Medley }        EN1 K IM   1:30
                  1 x  300 on  4:45 Breaststroke      }        EN1 S BR   1:35
                  1 x  200 on  3:00 Individual Medley }        EN1 S IM   1:30
 1,000  9:29 AM  20 x   50 on   :50 KICK&SWIM by25m            EN1 K BR   1:40
   100  9:47 AM   1 x  100 on  2:00 REST                       REC S CHO  2:00
 1,500  9:51 AM   1 x  500 on  7:30 FINS DOL-BR PAD } 1x       EN1 P BR   1:30
                  1 x 1000 on 15:00 FINS SIDEK      }          EN1 K FIN  1:30
 1,400 10:15 AM   1 x  125 on  2:10 Kick side-bk-stomach } 4x  REC K BR   1:44
                  1 x   25 on   :30 DPS 5STK/25m         }     EN1 S BR   2:00
                  1 x  200 on  3:30 KICK                 }     REC K CHO  1:45
   500 10:41 AM  10 x   50 on   :45 REC/DPS10-12STK FR         REC S FR   1:30
       10:49 AM Finish time.  Total: 11,000 meters.  Stress Value = 89

               Daily Workout [1557] for Sunday, November 9, 2003
                     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  1 x 1000 on 15:00 W-UP                    REC S CHO  1:30
 2,200  3:47 PM  1 x  400 on  6:00 Individual Medley } 1x  EN1 S IM   1:30
                 1 x  200 on  2:50                   }     EN2 S IM   1:25
                 1 x  400 on  6:00                   }     EN1 S IM   1:30
                 1 x  200 on  2:50                   }     EN2 S IM   1:25
                 1 x  400 on  6:00                   }     EN1 S IM   1:30
                 1 x  200 on  2:50                   }     EN2 S IM   1:25
                 1 x  400 on  6:00                   }     EN1 S IM   1:30
 1,900  4:21 PM  1 x  400 on  5:00 PADV 5BRS    } 1x       EN2 P FR   1:15
                 1 x  100 on  1:40 Breaststroke }          REC P BR   1:40
                 1 x  400 on  5:00 PADV         }          EN2 P FR   1:15
                 1 x  100 on  1:40 Backstroke   }          REC P BK   1:40
                 1 x  400 on  5:00 PV 3BRS      }          EN2 P FR   1:15
                 1 x  100 on  1:40 Breaststroke }          REC P BR   1:40
                 1 x  400 on  5:00 PV           }          EN2 P FR   1:15
   100  4:48 PM  1 x  100 on  2:00 REC                     REC S CHO  2:00
 1,800  4:52 PM  1 x  600 on 10:00 KICK BR        } 1x     EN1 K BR   1:40
                 1 x  600 on 10:00 FINSPAD-BR     }        EN1 D BR   1:40
                 1 x  600 on 10:00 FINS SIDEorBKK }        REC K FIN  1:40
 1,600  5:24 PM  6 x   25 on   :30 Butterfly DRLSorS } 1x  REC D FLY  2:00
                 6 x   25 on   :20 HARD!             }     SP1 S FLY  1:20
                 1 x  100 on  2:00 REC               }     REC S CHO  2:00
                 6 x   25 on   :30 Backstroke        }     REC D BK   2:00
                 6 x   25 on   :20 HARD!             }     SP1 S BK   1:20
                 1 x  100 on  2:00 REC               }     REC S CHO  2:00
                 6 x   25 on   :30 Breaststroke      }     SP1 S BR   2:00
                 6 x   25 on   :20 HARD!             }     SP1 S BR   1:20
                 1 x  100 on  2:00 REC               }     REC S CHO  2:00
                 6 x   25 on   :30 Freestyle         }     REC D FR   2:00
                 6 x   25 on   :20 HARD!             }     SP1 S FR   1:20
                 1 x  100 on  2:00 REC               }     REC S CHO  2:00
   400  5:54 PM  1 x  400 on  6:00 REC                     REC S CHO  1:30
        6:00 PM Finish time.  Total: 9,000 meters.  Stress Value = 145

               Daily Workout [1558] for Monday, November 10, 2003
                     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
====== ========  ========================================= === = ===  ====
 1,800  5:30 PM   1 x 800 on 12:00 SNO  } 1x               REC S SNO  1:30
                  1 x 600 on 10:00 KICK }                  REC K CHO  1:40
                  1 x 400 on  6:00 SWIM }                  REC S FR   1:30
 2,000  6:00 PM   1 x 200 on  3:00 200K/P&300SWM SET } 1x  EN1 P FLY  1:30
                  1 x 300 on  4:30 Butterfly         }     EN1 S FLY  1:30
                  1 x 200 on  3:00 PULL              }     EN1 P BK   1:30
                  1 x 300 on  4:30 Backstroke        }     EN1 S BK   1:30
                  1 x 200 on  3:30 KICK              }     EN1 K BR   1:45
                  1 x 300 on  4:30 Breaststroke      }     EN1 S BR   1:30
                  1 x 500 on  7:30 Individual Medley }     EN1 S IM   1:30
   800  6:32 PM   8 x 100 on  1:35 Breaststroke DPS        EN1 S BR   1:35
   800  6:46 PM  16 x  50 on   :50 3K25-2K12.5&1DPS        EN1 K BR   1:40
   800  7:01 PM   4 x 200 on  3:00 FIN-PAD BR              EN1 D BR   1:30
   800  7:15 PM   2 x 400 on  7:30 KICK                    EN1 S BR   1:53
   100  7:32 PM   1 x 100 on  2:00 REC                     REC S CHO  2:00
 2,000  7:36 PM   4 x 500 on  6:30 PULL 3BRS               EN2 P FR   1:18
   500  8:04 PM   1 x 500 on 10:00 PVDRLS,RLSCULL&DPS      REC D FR   2:00
   200  8:16 PM   8 x  25 on   :40 BR DASH KICK            SP1 K BR   2:40
   150  8:23 PM   6 x  25 on  1:00 SUB                     SP1 S BR   4:00
   250  8:31 PM   1 x 250 on  4:00 REC                     REC S CHO  1:36
        8:35 PM Finish time.  Total: 10,200 meters.  Stress Value = 132

              Daily Workout [1559] for Tuesday, November 11, 2003
                     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  5:30 PM   1 x 400 on  6:00 SWIM  } 1x          REC S FR   1:30
                  1 x 400 on  7:00 R-STK }             REC D FR   1:45
                  1 x 400 on  7:00 L-STK }             REC D FR   1:45
                  1 x 400 on  7:30 KICK  }             EN1 K FR   1:53
 2,400  5:59 PM   6 x 100 on  1:20 Free         } 3x   EN1 S FR   1:20
                  1 x 200 on  3:00 FLY,BK,BR 1t }      EN2 S IM   1:30
 2,000  6:34 PM  10 x 200 on  3:15 PADV2BRS/PADK/FINPA EN1 P BR   1:38
 1,000  7:08 PM  10 x 100 on  1:45 3K-DOLBR-2K-DPS     EN1 D BR   1:45
 4,000  7:27 PM   5 x 800 on 11:00 Free/DES  YU-3X1500 EN2 S FR   1:23
                                   H-6X600,AI9X400               
   200  8:24 PM   1 x 200 on  4:00 REC                 REC S CHO  2:00
        8:28 PM Finish time.  Total: 11,200 meters.  Stress Value = 158

             Daily Workout [1560] for Wednesday, November 12, 2003
                     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
====== ========  ========================================= === = ===  ====
 6,000  5:30 PM  1 x 6000 on 90:00 W-UP/F.T                EN1 S CHO  1:30
 1,000  7:02 PM  4 x  250 on  4:00 ORDER/R-L-ST&HUPby25    EN1 K IM   1:36
 1,800  7:20 PM  1 x  300 on  5:00 2DOL1BRK          } 1x  REC D BR   1:40
                 1 x  300 on  5:00 2PVK1STK          }     EN1 D BR   1:40
                 1 x  300 on  5:00 KATAASI KICK      }     REC K BR   1:40
                 1 x  300 on  5:00 3K1STREAMLINE1STK }     REC K BR   1:40
                 1 x  300 on  5:00 2K1STRM1STK       }     EN1 K BR   1:40
                 1 x  300 on  5:00 1K1STRM1STK       }     EN2 K BR   1:40
 1,000  7:52 PM  5 x   50 on  1:00 FLY/1.5HARD  } 1x       SP1 S FLY  2:00
                 5 x   50 on  1:00 BK/2.4HARD   }          SP1 S BK   2:00
                 5 x   50 on  1:00 BR/1.3.5HARD }          SP1 S BR   2:00
                 5 x   50 on  1:00 Free/2~4HARD }          SP1 S FR   2:00
   300  8:14 PM  6 x   50 on   :50 REC                     REC S CHO  1:40
   100  8:21 PM  1 x  100 on  2:00 REC                     REC S CHO  2:00
        8:23 PM Finish time.  Total: 10,200 meters.  Stress Value = 178

              Daily Workout [1561] for Thursday, November 13, 2003
                     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
====== ========  ======================================= === = ===  ====
   400  6:30 PM  1 x 400 on 6:00 REV/IM                  REC S IM   1:30
 1,800  6:38 PM  1 x 200 on 2:50 Individual Medley } 3x  EN2 S IM   1:25
                 1 x 200 on 2:40 Free              }     EN1 S FR   1:20
                 1 x 200 on 2:30 Free              }     EN2 S FR   1:15
   200  7:04 PM  1 x 200 on 2:50 &IM                     EN2 S IM   1:25
 2,000  7:09 PM  1 x 800 on 9:30 Free } 1x               EN3 S FR   1:11
                 1 x 400 on 4:50 Free }                  EN2 S FR   1:13
                 1 x 200 on 2:30 Free }                  EN2 S FR   1:15
                 1 x 400 on 5:00 Free }                  EN1 S FR   1:15
                 1 x 200 on 3:00 Free }                  EN3 S FR   1:30
 2,000  7:36 PM  1 x 400 on 4:40 FIN-PAD SWIM } 1x       EN2 P FIN  1:10
                 1 x 300 on 3:30 Free         }          EN2 P FIN  1:10
                 1 x 200 on 2:20 Free         }          EN2 P FIN  1:10
                 1 x 100 on 1:10 Free         }          EN3 P FIN  1:10
                 1 x 400 on 4:35 Free         }          EN3 P FIN  1:09
                 1 x 300 on 3:25 Free         }          EN3 P FIN  1:08
                 1 x 200 on 2:15 Free         }          EN3 P FIN  1:08
                 1 x 100 on 1:05 Free         }          EN3 P FIN  1:05
 1,200  8:01 PM  3 x 400 on 4:45 Free/PADV               EN2 P FR   1:11
 1,200  8:17 PM  3 x 400 on 7:00 KICK 200BR-100BR-50B    EN1 K BR   1:45
 1,200  8:40 PM  1 x 400 on 7:00 300BRK&DPS     } 1x     REC K BR   1:45
                 1 x 400 on 7:00 300BKKDRLS&DPS }        REC K BK   1:45
                 1 x 400 on 7:00 300FRK&DPS     }        REC K FR   1:45
   300  9:03 PM  1 x 300 on 5:00 REC                     REC S CHO  1:40
        9:08 PM Finish time.  Total: 10,300 meters.  Stress Value = 253

               Daily Workout [1562] for Friday, November 14, 2003
                     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  6:30 PM  1 x  400 on  6:00 FINS IMDRLS } 2x     REC D FIN  1:30
                 1 x  200 on  3:00 SIDEK       }        REC K FIN  1:30
                 1 x  400 on  6:00 KICK        }        REC K FIN  1:30
 1,000  7:02 PM  1 x  400 on  6:00 IM } 1x              REC P IM   1:30
                 1 x  300 on  4:30 IM }                 EN1 P IM   1:30
                 1 x  200 on  3:00 IM }                 EN2 P IM   1:30
                 1 x  100 on  1:30 IM }                 EN2 P IM   1:30
 2,000  7:19 PM  5 x  100 on  1:15 PADV/1'25~1'10 } 4x  EN2 P FR   1:15
   100  7:46 PM  1 x  100 on  2:00 REC                  REC S CHO  2:00
 1,000  7:50 PM  1 x 1000 on 18:00 WEEKLY SET           EN1 K BR   1:48
 1,800  8:10 PM  1 x  200 on  3:00 FLY          } 1x    EN2 S FLY  1:30
                 1 x  100 on  1:30 BK           }       EN1 S BK   1:30
                 1 x  300 on  4:30 Free 14U/25M }       REC S FR   1:30
                 1 x  200 on  3:00 BK           }       EN2 S BK   1:30
                 1 x  100 on  1:30 BR           }       EN1 S BR   1:30
                 1 x  300 on  4:30 Free 12U/25M }       REC S FR   1:30
                 1 x  200 on  3:00 BR           }       EN2 S BR   1:30
                 1 x  100 on  1:30 IM           }       EN1 S IM   1:30
                 1 x  300 on  4:30 Free 10U/25M }       REC S FR   1:30
   300  8:39 PM  1 x  300 on  4:30 REC                  REC S CHO  1:30
        8:44 PM Finish time.  Total: 8,200 meters.  Stress Value = 81




11/7更新

11月1週目の練習です。今週はbkウィークでした。えらい昔のバックの練習とは
違いますがー。
3日offの分、1日土曜日自主練でした。だから2日の日曜日は体動んですよね。
通常土曜日offで日曜日の朝練は”サヨナラ”→午後からokですが。

今月は23日にbaaa級大会に出ます。今シーズンは、小さい大会ごとにベスト出して
行きますよ。

               
              Daily Workout [1549] for Saturday, November 1, 2003
                     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
====== ========  ==================================== === = ===  ====
 3,000  7:30 AM  1 x 3000 on 45:00 Warm-up   F.T      REC S CHO  1:30
 3,000  8:17 AM  1 x 3000 on 45:00 Recovery/swim-down REC S CHO  1:30
        9:02 AM Finish time.  Total: 6,000 meters.  Stress Value = 0

               Daily Workout [1550] for Sunday, November 2, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 10 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
 1,600  8:00 AM   3 x 400 on  6:00 CHO-BK-IM } 1x             REC S MIX  1:30
                  1 x 400 on  7:00 KICK      }                REC K CHO  1:45
 2,000  8:27 AM   1 x 500 on  7:30 K200-RL100-S100 FINS } 1x  EN1 D FLY  1:30
                  1 x 500 on  7:30                      }     EN1 D BK   1:30
                  1 x 500 on  7:30                      }     EN1 D FR   1:30
                  1 x 500 on  7:30 BR 2DOL1BR NOFINS    }     EN1 K BR   1:30
 2,000  8:59 AM  10 x 200 on  2:55 PADV/1~3BKDES 4DPFR        EN1 P FRB  1:28
 1,000  9:30 AM  20 x  50 on   :45 25KRL ALT-25DPS 3BRS       EN1 D FR   1:30
 1,500  9:47 AM  15 x 100 on  1:15 5BRS PADV                  EN2 P FR   1:15
 2,000 10:07 AM  10 x 200 on  2:30 CIR2'40"-2'20"ALT          EN2 S FR   1:15
   400 10:34 AM   2 x 200 on  4:00 LOOSE SOX DE KICK          EN1 K MIX  2:00
   800 10:44 AM   1 x 800 on 13:00 KICK                       REC K CHO  1:38
   400 10:59 AM   1 x 400 on  6:00 REC                        REC S CHO  1:30
       11:05 AM Finish time.  Total: 11,700 meters.  Stress Value = 136

ルーズソックスをはいてキック練習!?

               Daily Workout [1551] for Sunday, November 2, 2003
                     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   1 x 1000 on 15:00 FINS UPDRLS              REC D FIN  1:30
 2,000  2:47 PM   1 x 2000 on 30:00 FINS BKK,BKSIDEMIX       EN1 K BK   1:30
 1,000  3:19 PM  20 x   50 on   :45 UWK&SWIM                 EN1 S BK   1:30
 1,950  3:36 PM   1 x  200 on  3:30 KPS SET EN123CHO } 1x    EN1 K FLY  1:45
                  1 x  200 on  3:00                  }       EN2 P FLY  1:30
                  1 x  200 on  3:00                  }       EN3 S FLY  1:30
                  1 x  100 on  1:40 BK               }       EN1 K BK   1:40
                  1 x  100 on  1:30                  }       EN2 P BK   1:30
                  1 x  100 on  1:30                  }       EN3 S BK   1:30
                  1 x  100 on  1:40 BR               }       EN1 K BR   1:40
                  1 x  100 on  1:40                  }       EN2 P BR   1:40
                  1 x  100 on  1:40                  }       EN3 S BR   1:40
                  1 x  250 on  4:00 FR               }       EN1 K FR   1:36
                  1 x  250 on  3:45                  }       EN2 P FR   1:30
                  1 x  250 on  3:45                  }       EN3 S FR   1:30
    50  4:08 PM   1 x   50 on  5:00 REC&REST                 REC S CHO 10:00
 6,000  4:15 PM   1 x 2000 on 30:00 Free T-2000!!      } 1x  EN3 S FR   1:30
                                    SHI23'54"/YU24'27" }               
                                    HIR25'20"/AI25'58" }               
                  1 x 2000 on 30:00 REC/U15STK25M      }     REC S FR   1:30
                  1 x 2000 on 30:00 REC                }     REC S FR   1:30
        5:45 PM Finish time.  Total: 12,000 meters.  Stress Value = 229

               Daily Workout [1552] for Tuesday, November 4, 2003
                     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  5:45 PM   1 x 2000 on 30:00 SPK3X300BK MIX       REC S MIX  1:30
 2,000  6:17 PM  10 x  200 on  2:55 IM/3FL,6BK,9BR(3'15) EN2 S IM   1:28
 3,000  6:48 PM   1 x  400 on  6:00 BK/HARD       } 1x   EN3 P BK   1:30
                  1 x  300 on  4:00 Free/DPS 5BRS }      EN1 P FR   1:20
                  1 x  200 on  2:40 Free/DPS 6BRS }      EN1 P FR   1:20
                  1 x  100 on  1:20 Free/DPS 7BRS }      EN1 P FR   1:20
                  1 x  300 on  4:30 BK            }      EN3 P BK   1:30
                  1 x  200 on  2:40 Free          }      EN1 P FR   1:20
                  1 x  100 on  1:20 Free          }      EN1 P FR   1:20
                  1 x  400 on  5:20 Free          }      EN1 P FR   1:20
                  1 x  200 on  3:00 BK            }      EN3 P BK   1:30
                  1 x  100 on  1:20 Free          }      EN1 P FR   1:20
                  1 x  400 on  5:20 Free          }      EN1 P FR   1:20
                  1 x  300 on  4:00 Free          }      EN1 P FR   1:20
 1,000  7:31 PM  20 x   50 on   :45 FINS DRLS/BK         REC D BK   1:30
 1,500  7:48 PM   3 x   50 on   :45 KICK/HARD } 2x       EN3 K FR   1:30
                  1 x   50 on  1:00 EZ        }          REC K FR   2:00
                  4 x   50 on   :45           }          EN3 K FR   1:30
                  1 x   50 on  1:00           }          REC K FR   2:00
                  5 x   50 on   :45           }          EN3 K FR   1:30
                  1 x   50 on  1:00           }          REC K FR   2:00
 1,000  8:14 PM  10 x   50 on   :40 Free/SUB     } 1x    EN2 S FR   1:20
                 10 x   50 on   :45 Free/DPS~REC }       REC S FR   1:30
        8:29 PM Finish time.  Total: 10,500 meters.  Stress Value = 217

              Daily Workout [1553] for Wednesday, November 5, 2003
                     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  5:45 PM   1 x 2000 on 30:00 SPK3X300BK MIX             REC S MIX  1:30
 2,000  6:17 PM  10 x  200 on  2:55 IM/3FLY,6BK,9BR            EN1 S IM   1:28
 1,000  6:48 PM   3 x   50 on   :45 25KRL ALT/25DPS } 5x       EN1 D FR   1:30
                  1 x   50 on   :45 Backstroke      }          EN1 S BK   1:30
 2,000  7:05 PM   5 x  100 on  1:15 Free/PADV 3BRS } 1x        EN2 P FR   1:15
                  5 x  100 on  1:20 4BRS           }           EN2 P FR   1:20
                  5 x  100 on  1:25 5BRS           }           EN1 P FR   1:25
                  5 x  100 on  1:30 Backstroke     }           EN1 P BK   1:30
 1,000  7:34 PM   1 x 1000 on 15:00 FINS KICK CHO              EN1 K FIN  1:30
   400  7:51 PM   1 x  400 on  7:00 GK TOUCH&Q-TURN            REC K FR   1:45
   200  8:00 PM   1 x  200 on  3:30 HUPK-HDOWNNOK              REC K FR   1:45
   400  8:05 PM   1 x  200 on  3:30 R-STK ASCEND TOUCH&Q } 1x  EN2 D FR   1:45
                  1 x  200 on  3:30                      }     EN2 D FR   1:45
   500  8:14 PM  10 x   50 on   :40 Free                       EN1 S FR   1:20
   200  8:22 PM   4 x   50 on  2:00 KENOBISENSYUKEN            REC D FR   4:00
   500  8:32 PM   1 x  500 on  8:00 BK REC                     REC S BK   1:36
        8:40 PM Finish time.  Total: 10,200 meters.  Stress Value = 91

              Daily Workout [1554] for Thursday, November 6, 2003
                     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
====== ========  ========================================= === = ===  ====
 3,000  6:30 PM  10 x  300 on  4:15 2BK1IM2FR1IN2BK1IM     EN1 S MIX  1:25
 3,000  7:14 PM   1 x 1000 on 15:00 KICK FINS BK MIX } 1x  EN1 K BK   1:30
                  1 x 1000 on 15:00 PADV500-V500     }     EN1 P BK   1:30
                  1 x 1000 on 15:00 Backstroke       }     EN1 S BK   1:30
 3,000  8:01 PM   8 x   50 on   :50 KICK } 1x              EN1 K FR   1:40
                  8 x  100 on  1:20 DPS  }                 EN1 S FR   1:20
                  6 x   50 on   :48 KICK }                 EN2 K FR   1:36
                  6 x  100 on  1:17      }                 EN2 S FR   1:17
                  4 x   50 on   :45 KICK }                 EN2 K FR   1:30
                  4 x  100 on  1:15      }                 EN2 S FR   1:15
                  2 x   50 on   :42 KICK }                 EN3 K FR   1:24
                  2 x  100 on  1:12      }                 EN3 S FR   1:12
 1,000  8:44 PM   1 x 1000 on 17:00 DRLS&REC               REC D CHO  1:42
        9:01 PM Finish time.  Total: 10,000 meters.  Stress Value = 132

               Daily Workout [1555] for Friday, November 7, 2003
                     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 400 on 6:00 SWIM } 1x             REC S IM   1:30
                  1 x 400 on 6:00 PULL }                EN1 P IM   1:30
                  1 x 400 on 6:30 KICK }                EN1 K IM   1:38
 3,000  6:50 PM  15 x 200 on 2:30 3FR1BK(+10")          EN2 S FRB  1:15
    50  7:29 PM   1 x  50 on 2:00 REC                   REC S CHO  4:00
 3,850  7:33 PM   3 x 400 on 5:05 Free } 1x             EN2 P FR   1:16
                  1 x 350 on 5:05 BK   }                EN2 P BK   1:27
                  2 x 400 on 5:05 Free }                EN2 P FR   1:16
                  1 x 350 on 5:05 BK   }                EN2 P BK   1:27
                  1 x 400 on 5:05 Free }                EN2 P FR   1:16
                  1 x 350 on 5:05 BK   }                EN2 P BK   1:27
                  1 x 400 on 5:05 IM   }                EN2 P IM   1:16
    50  8:26 PM   1 x  50 on 2:00 REC                   REC S CHO  4:00
   500  8:30 PM   1 x 500 on 7:30 UWK&HAND UP  FINS     EN1 K BK   1:30
   750  8:39 PM   1 x  50 on  :30 Backstroke MAX! } 3x  SP1 S BK   1:00
                  1 x 200 on 4:00 R-L-SWM by1t    }     REC D BK   2:00
   100  8:54 PM   1 x 100 on 2:00 REC                   REC S CHO  2:00
        8:56 PM Finish time.  Total: 9,500 meters.  Stress Value = 178

最近のパターン→ちゃんとキック打たないと泳げない練習や、ターン前後にルール
を作ってやってます。今日は坂道ダッシュ付ラン40分後のトレーニングーーー。

今週の掛け算 10X1=10→10X2=20→練習距離X気持ち=効果
       では5X4=20で勝負できるんですか?→ショートならね(;O;)  

10KM集中すること自体普通は難しいので、気〜抜いたらできないようなセット
を組むことを目標にしてますー。
    
♪新コーナー♪
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ほなまた来週。