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。