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♪ 便利ツール紹〜介 普通のfax機から、皆さん各自1台ごとのパソコンにfaxが送れますー。着信したら メールでお知らせ、TIF画像でfaxが添付メールになります。相当便利。もち無料! (電話代のみね)以下からどうぞ D-FAX ほなまた来週。