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DEC '03 TEAMK-1 WORKOUTS
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12/31更新
ご無沙汰です。
２年ぶりに県合宿に参加してきました。メニューは２４日〜２９日
でアップしてます。５泊６日で９１ｋｍ泳ぎました。メンバーは国体選手を中心に
Ｄis,IM,FLYの８名でした。嶋谷コーチ練習はどうでしてたか？
そー、楽しかったって。ありがとう！
というわけで、本年も当サイトをご覧頂きありがとうございました。
来年はアテネオリンピック。選考会で皆さんと戦えますように・・・＾＾。
新年は３日より泳ぎます。では良いお年を。
今月のトレーニング分析！
Stroke Category Analysis
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 11/30/2003 through Wednesday 12/31/2003
Cyc Date (0) ??? % 1) FR % 2) BK % 3) BR % 4) FLY % 5) IM %
======== ========== ========== ========== ========== ========== ==========
11/30/2003 0 0 39,450 49 4,800 6 1,700 2 1,300 2 12,400 15
12/07/2003 0 0 34,950 46 4,700 6 1,800 2 1,500 2 16,800 22
12/14/2003 200 0 26,600 39 4,000 6 3,300 5 2,600 4 8,700 13
12/21/2003 0 0 48,000 57 2,400 3 2,600 3 1,700 2 10,800 13
12/28/2003 0 0 12,400 27 1,200 3 1,200 3 1,200 3 11,600 26
Total 200 0 161,400 46 17,100 5 10,600 3 8,300 2 60,300 17
Average 40 32,280 3,420 2,120 1,660 12,060
Cyc Date 6) STK % 7) FRM % 9) FIN % 13) CHO % 14) MIX % 15) FRB %
======== ========== ========== ========== ========== ========== ==========
11/30/2003 0 0 1,200 1 5,500 7 3,050 4 7,800 10 1,000 1
12/07/2003 0 0 1,000 1 6,000 8 3,100 4 2,350 3 1,000 1
12/14/2003 0 0 0 0 2,800 4 12,400 18 3,000 4 800 1
12/21/2003 2,000 2 1,000 1 2,000 2 8,300 10 3,400 4 1,400 2
12/28/2003 5,850 13 0 0 1,500 3 8,650 19 1,800 4 0 0
Total 7,850 2 3,200 1 17,800 5 35,500 10 18,350 5 4,200 1
Average 1,570 640 3,560 7,100 3,670 840
Cyc Date 19) SNO % Total
======== ========== =========
11/30/2003 2,400 3 80,600
12/07/2003 2,000 3 75,200
12/14/2003 4,000 6 68,400
12/21/2003 0 0 83,600
12/28/2003 0 0 45,400
Total 8,400 2 353,200
Average 1,680 70,640
Summary of Swim, Kick, Pull, Drill, Dryland, Meeting
Cyc Date Swim % Kick % Pull % Drill % Dryland % Meeting % Total
======== ========== ========== ========== ========== ========== ========== =====
11/30/2003 45,850 57 12,150 15 15,500 19 7,100 9 0 0 0 0 81K
12/07/2003 41,800 56 12,500 17 15,300 20 5,600 7 0 0 0 0 75K
12/14/2003 46,700 68 7,400 11 9,300 14 5,000 7 0 0 0 0 68K
12/21/2003 41,550 50 8,750 10 21,000 25 12,300 15 0 0 0 0 84K
12/28/2003 30,950 68 7,900 17 3,500 8 3,050 7 0 0 0 0 45K
Total 206,850 59 48,700 14 64,600 18 33,050 9 0 0 0 0 353K
Average 41,370 9,740 12,920 6,610 0 0 71K
Energy Analysis - Yardage Totals
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 11/30/2003 through Wednesday 12/31/2003
Cyc Date (0) ??? % (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 %
======== ========== ========== ========== ========== ========== ==========
11/30/2003 0 0 24,720 31 31,490 39 21,140 26 2,750 3 500 1
12/07/2003 0 0 29,950 40 27,600 37 13,200 18 4,200 6 0 0
12/14/2003 200 0 21,000 31 25,600 37 18,500 27 1,700 2 0 0
12/21/2003 0 0 23,300 28 38,000 45 10,200 12 10,850 13 50 0
12/28/2003 0 0 12,600 28 15,300 34 5,800 13 7,100 16 4,350 10
Total 200 0 111,570 32 137,990 39 68,840 19 26,600 8 4,900 1
Average 40 22,314 27,598 13,768 5,320 980
Cyc Date (7) SP3 % Total
======== ========== =========
11/30/2003 0 0 80,600
12/07/2003 250 0 75,200
12/14/2003 1,400 2 68,400
12/21/2003 1,200 1 83,600
12/28/2003 250 1 45,400
Total 3,100 1 353,200
Average 620 70,640
Daily Workout [1589] for Sunday, December 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
====== ======== ============================================ === = === ====
6,000 7:30 AM 1 x 1500 on 20:00 Free } 1x REC S FR 1:20
1 x 1000 on 15:00 Backstroke } REC S BK 1:30
1 x 500 on 7:30 Individual Medley } EN1 S IM 1:30
1 x 500 on 8:00 Breaststroke/KICK } EN1 K BR 1:36
1 x 1000 on 15:00 IM/PULL } EN1 P IM 1:30
1 x 1500 on 20:00 Free } EN1 S FR 1:20
6,000 8:57 AM 1 x 400 on 6:00 Butterfly } 1x EN1 S FLY 1:30
1 x 400 on 6:00 Backstroke } EN1 S BK 1:30
1 x 400 on 6:30 Breaststroke } EN1 S BR 1:38
1 x 300 on 4:30 Free } EN1 S FR 1:30
1 x 300 on 4:30 Butterfly/P } EN1 P FLY 1:30
1 x 300 on 4:30 Backstroke/P } EN1 P BK 1:30
1 x 300 on 5:00 Breaststroke } EN1 S BR 1:40
1 x 600 on 9:00 Free } EN2 S FR 1:30
1 x 200 on 3:30 Butterfly/K } EN1 K FLY 1:45
1 x 200 on 3:30 Backstroke/K } EN1 K BK 1:45
1 x 200 on 3:30 Breaststroke/P } EN1 P BR 1:45
1 x 900 on 13:30 Free } EN2 S FR 1:30
1 x 100 on 1:30 Butterfly } EN1 S FLY 1:30
1 x 100 on 1:30 Backstroke/P } EN1 P BK 1:30
1 x 100 on 1:40 Breaststroke/K } EN1 K BR 1:40
1 x 1200 on 18:00 Free } EN3 S FR 1:30
1,000 10:31 AM 1 x 1000 on 15:00 FINS/KICK REC K FIN 1:30
1,000 10:48 AM 5 x 200 on 3:30 SIDEDOLK,BKK,BRK,SCU } 1x REC D CHO 1:45
DPS }
11:06 AM Finish time. Total: 14,000 meters. Stress Value = 187
Daily Workout [1590] for Monday, December 15, 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 400 on 6:00 FR,BK,IM } 3x EN1 S MIX 1:30
8 x 25 on :30 Free/EZ-SUB-DASH } SP3 S FR 2:00
2,000 6:02 PM 1 x 2000 on 30:00 PAD-SNO FREE EN2 P SNO 1:30
2,000 6:34 PM 4 x 500 on 8:00 IM/KRLS by1t } 1x EN1 D IM 1:36
1,800 7:08 PM 4 x 50 on :45 FINS/SIDE&BKK } 3x EN1 K FIN 1:30
4 x 100 on 1:20 Free } EN2 K FIN 1:20
4,000 7:35 PM 2 x 400 on 5:15 Free/5'HR&TIME } 1x EN2 S FR 1:19
1 x 400 on 6:00 Butterfly } EN1 S FLY 1:30
2 x 400 on 5:15 Free } EN2 S FR 1:19
1 x 400 on 6:00 Backstroke } EN1 S BK 1:30
2 x 400 on 5:15 Free } EN2 S FR 1:19
1 x 400 on 6:30 Breaststroke } EN1 S BR 1:38
1 x 400 on 5:15 Free } EN2 S FR 1:19
400 8:32 PM 8 x 50 on :45 REC REC S CHO 1:30
8:38 PM Finish time. Total: 12,000 meters. Stress Value = 213
Daily Workout [1591] for Tuesday, December 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
====== ======== ============================================ === = === ====
200 5:30 PM 1 x 200 on 3:00 W-UP S 1:30
2,000 5:35 PM 3 x 100 on 1:25 BKFR,FLBRFR,FR 1set } 4x REC S MIX 1:25
4 x 50 on :35 Free/DROPPING 40"-30 } EN2 S FR 1:10
3,700 6:03 PM 1 x 400 on 5:55 BK } 1x EN1 P BK 1:29
6 x 100 on 1:25 FLY-FR } EN1 P MIX 1:25
1 x 200 on 4:00 BR } EN1 P BR 2:00
1 x 300 on 4:30 FINS DOL-BR } EN1 P BR 1:30
8 x 100 on 1:20 4BK4FR/FINS K } EN1 K FRB 1:20
1 x 200 on 4:00 SIDE DOLPHIN } EN1 K FLY 2:00
1 x 400 on 7:00 IM } EN1 K IM 1:45
1 x 400 on 6:00 } EN1 P IM 1:30
1 x 400 on 6:00 } EN1 S IM 1:30
100 7:01 PM 1 x 100 on 2:00 REC REC S CHO 2:00
4,000 7:05 PM 1 x 1600 on 23:00 21'55 HR131 PACE22" } 1x EN1 S FR 1:26
1 x 1200 on 17:00 15'54 HR147 PACE17"5 } EN1 S FR 1:25
1 x 800 on 11:00 9'59 HR174 PACE15" } EN2 S FR 1:23
1 x 400 on 5:00 4'33" HR198 PACE08" } EN3 S FR 1:15
1,200 8:03 PM 3 x 400 on 7:00 R-L-SWIM/IM } 1x REC D IM 1:45
8:24 PM Finish time. Total: 11,200 meters. Stress Value = 133
Daily Workout [1592] for Wednesday, December 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
====== ======== ============================================= === = === ====
2,000 5:30 PM 1 x 2000 on 30:00 REV-IM REC S IM 1:30
2,000 6:02 PM 20 x 100 on 1:20 SNO-PAD,30"-15"DROP EN1 P SNO 1:20
1,600 6:30 PM 8 x 25 on :30 2SWIM-1UWK ALT } 4x SP3 D IM 2:00
4 x 50 on :40 3DPS-1EZ50" } EN1 S FR 1:20
5,000 6:58 PM 1 x 500 on 7:00 Free +15" } 1x REC S FR 1:24
1 x 1000 on 14:00 Free REC-EN1 +30" } EN1 S FR 1:24
1 x 1500 on 21:00 Free REC-EN1-EN2+60" } EN2 S FR 1:24
1 x 2000 on 28:00 Free REC~EN123 } EN2 S FR 1:24
200 8:10 PM 1 x 200 on 3:00 200BK EZ REC S BK 1:30
700 8:15 PM 1 x 700 on 12:00 EZ KICK REC K CHO 1:43
200 8:29 PM 1 x 200 on 3:00 REC REC S CHO 1:30
8:32 PM Finish time. Total: 11,700 meters. Stress Value = 154
Daily Workout [1593] for Thursday, December 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
====== ======== ====================================== === = === ====
1,100 6:30 PM 1 x 100 on 1:25 Free } 1x REC S FR 1:25
1 x 200 on 2:40 Free } EN1 S FR 1:20
1 x 400 on 4:55 Free } EN1 S FR 1:14
1 x 400 on 5:00 Free } EN2 S FR 1:15
100 6:46 PM 4 x 25 on :40 UWK EN3 K CHO 2:40
2,900 6:50 PM 5 x 200 on 2:50 FLY/P } 1x EN1 P FLY 1:25
5 x 100 on 1:25 BK } EN1 P BK 1:25
5 x 100 on 1:25 UWK&S } EN1 K BK 1:25
6 x 150 on 2:30 3K2K1K } EN1 K BR 1:40
4,500 7:35 PM 1 x 4500 on 6:00 Free/REST6TIME EN2 S FR :08
HR170,MID4200M
1,000 7:43 PM 20 x 50 on :45 -10SUB,1E3H1E2H2E1MA EN2 S FR 1:30
400 8:00 PM 1 x 400 on 6:00 REC REC S CHO 1:30
8:06 PM Finish time. Total: 10,000 meters. Stress Value = 175
Daily Workout [1594] for Friday, December 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
====== ======== ===================== === = === ====
3,500 6:30 PM 1 x 3500 on 60:00 F.T REC S CHO 1:43
3,000 7:32 PM 1 x 3000 on 50:00 REC S CHO 1:40
3,000 8:24 PM 1 x 3000 on 50:00 REC S CHO 1:40
9:14 PM Finish time. Total: 9,500 meters. Stress Value = 0
Daily Workout [1595] for Sunday, December 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
====== ======== ======================================= === = === ====
1,000 8:00 AM 1 x 1000 on 15:00 MENU Made bySHIHO REC S CHO 1:30
1,000 8:17 AM 1 x 1000 on 17:00 1-2-3-400IM+5"~10" EN1 S IM 1:42
1,000 8:36 AM 1 x 1000 on 16:00 FINS IM,DOLBR,UWSIDE EN1 K FIN 1:36
1,000 8:54 AM 3 x 50 on :50 KICK } 4x EN1 K FR 1:40
4 x 25 on :40 1BKK-3UWK } SP3 K MIX 2:40
1,000 9:16 AM 20 x 50 on :50 K&SWIM IMby5t EN1 K IM 1:40
2,000 9:34 AM 4 x 500 on 6:40 PULL/6-5-4-3BRS EN1 P FR 1:20
1,000 10:02 AM 10 x 100 on 1:15 3BRS EN2 P FR 1:15
2,000 10:16 AM 5 x 400 on 5:10 2EN1,2EN2,1REC EN1 S FR 1:18
10:42 AM Finish time. Total: 10,000 meters. Stress Value = 123
Daily Workout [1596] for Monday, December 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
====== ======== ===================================== === = === ====
1,000 6:00 PM 10 x 100 on 1:30 MENU Made by SHIHO REC S FRM 1:30
1,000 6:17 PM 10 x 100 on 1:30 FINS KICK REC K FIN 1:30
1,000 6:34 PM 1 x 1000 on 17:00 KICK DRILS EN1 D CHO 1:42
800 6:53 PM 16 x 50 on :50 KRLS IM by4t REC D IM 1:40
800 7:08 PM 16 x 50 on :45 KS,RS,LS,S EN1 D FR 1:30
2,000 7:22 PM 20 x 100 on 1:20 3BRS EN1 P FR 1:20
1,000 7:50 PM 10 x 100 on 1:20 STK,TIMECHECK EN1 S FR 1:20
400 8:05 PM 1 x 400 on 6:00 REC REC S CHO 1:30
8:11 PM Finish time. Total: 8,000 meters. Stress Value = 53
Daily Workout [1597] for Wednesday, December 24, 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 3:30 PM 4 x 250 on 3:45 SKPS "KENGASSYUKU" } 1x REC D CHO 1:30
1 x 400 on 6:30 IMDRLS } REC D IM 1:38
1 x 300 on 4:45 BKBRFR/RLSTK } REC D MIX 1:35
1 x 200 on 3:30 BRFR/RLSTK } REC D MIX 1:45
1 x 100 on 1:45 FR DPS } REC D FR 1:45
20 x 50 on :45 IM5t/25KRL ALT&25SWM } EN1 D IM 1:30
3,000 4:18 PM 10 x 100 on 1:25 DPS U15/25m 7BRS } 1x REC P FR 1:25
10 x 100 on 1:20 EMH by3t 5BRS } EN1 P FR 1:20
10 x 100 on 1:15 369HARD &EZ 3BRS } EN2 P FR 1:15
3,900 5:00 PM 1 x 100 on 1:30 Butterfly } 1x REC S FLY 1:30
3 x 300 on 4:00 Free } EN3 S FR 1:20
1 x 200 on 3:00 FLY-BK100 } EN1 S MIX 1:30
2 x 400 on 5:20 Free } EN2 S FR 1:20
1 x 300 on 4:30 FLY-BK-BR100 } EN2 S MIX 1:30
4 x 150 on 3:20 Free } EN1 S FR 2:13
1 x 400 on 6:00 Individual Medley } EN3 S IM 1:30
6 x 100 on 1:20 Free } EN1 S FR 1:20
100 6:01 PM 1 x 100 on 2:00 REC REC S CHO 2:00
6:03 PM Finish time. Total: 10,000 meters. Stress Value = 169
Daily Workout [1598] for Thursday, December 25, 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 9:00 AM 4 x 500 on 7:20 100IMord drl&SKPS400 REC D IM 1:28
3,000 9:31 AM 3 x 400 on 5:15 Free/530-515-500" } 1x EN1 S FR 1:19
5 x 200 on 2:30 Free/230"-215"DROPP } EN2 S FR 1:15
1 x 100 on 1:30 Free } REC S FR 1:30
1 x 100 on 1:25 Free } REC S FR 1:25
1 x 100 on 1:20 Free } EN1 S FR 1:20
1 x 100 on 1:15 Free } EN1 S FR 1:15
1 x 100 on 1:10 Free } EN2 S FR 1:10
1 x 100 on 1:05 Free } EN3 S FR 1:05
1 x 100 on 1:00 Free } EN3 S FR 1:00
1 x 100 on 2:00 Free } REC S FR 2:00
2,400 10:12 AM 3 x 800 on 10:00 Free/PULL 3-5-7BRS EN1 P FR 1:15
600 10:44 AM 12 x 50 on :45 IM by3tEZ REC P IM 1:30
1,200 10:55 AM 3 x 400 on 6:00 FINS K-R-L REC D IM 1:30
800 11:15 AM 1 x 800 on 12:00 KICK YOUR CHOICE REC S CHO 1:30
11:27 AM Finish time. Total: 10,000 meters. Stress Value = 79
Daily Workout [1599] for Thursday, December 25, 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 3:30 PM 20 x 100 on 1:20 3xIModer,IMalt 90" EN1 S MIX 1:20
1,000 3:58 PM 6 x 50 on :45 STK/1sK&S,2sSUB } 2x EN2 D STK 1:30
8 x 25 on :30 1sD&SP,2s1EZ3SP } SP3 S STK 2:00
4,000 4:17 PM 1 x 800 on 10:00 Free/5BRS } 1x EN1 P FR 1:15
3 x 100 on 1:10 Free/DES } EN2 P FR 1:10
2 x 400 on 5:00 Free/5BRS } EN1 P FR 1:15
4 x 100 on 1:10 Free/DES } EN2 P FR 1:10
4 x 200 on 2:30 Free/5BRS } EN1 P FR 1:15
5 x 100 on 1:10 Free/DES } EN2 P FR 1:10
1 x 400 on 6:00 BK/EZ } REC P BK 1:30
1,000 5:09 PM 3 x 100 on 1:40 KICK/STK } 1x EN1 K STK 1:40
1 x 50 on 1:00 SIDEK EZ } REC K STK 2:00
3 x 100 on 1:35 KICK } EN2 K STK 1:35
1 x 50 on 1:00 SIDEK EZ } REC K STK 2:00
3 x 100 on 1:30 SIDEK EZ } REC K STK 1:30
2,000 5:27 PM 16 x 50 on :40 DPS } 1x EN1 S FR 1:20
1 x 200 on 3:00 REC } REC S CHO 1:30
12 x 50 on :45 SUB } EN2 S FR 1:30
1 x 400 on 6:00 REC } REC S CHO 1:30
5:56 PM Finish time. Total: 10,000 meters. Stress Value = 138
Daily Workout [1600] for Friday, December 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
====== ======== ========================================= === = === ====
4,000 9:00 AM 4 x 1000 on 14:00 KRLP 250JOG by1t REC S FR 1:24
3,000 9:58 AM 7 x 100 on 1:20 75FR25BKJOG } 1x EN1 P FRB 1:20
1 x 300 on 4:30 Individual Medley } REC P IM 1:30
7 x 100 on 1:20 Free75"/BK90" alt } EN1 P FRB 1:20
1 x 300 on 4:30 Backstroke } REC P BK 1:30
7 x 100 on 1:25 Backstroke } EN1 P BK 1:25
1 x 300 on 4:30 Free } REC P FR 1:30
2,000 10:42 AM 1 x 400 on 6:30 Breaststroke/3K } 1x EN1 K BR 1:38
1 x 300 on 4:45 2K } EN1 K BR 1:35
1 x 200 on 3:15 1K } EN1 K BR 1:38
1 x 100 on 2:00 SWIM BLD-UP } EN1 S BR 2:00
1 x 300 on 4:30 FINS-PADOLBR } EN1 P BR 1:30
1 x 200 on 3:00 R-FLY FINS } EN1 D FLY 1:30
1 x 300 on 4:30 PADOLBR } EN1 P BR 1:30
1 x 200 on 3:00 L-FLY } EN1 D FLY 1:30
200 11:15 AM 8 x 25 on :30 FINS/EZDRLS-SPRINT SP3 S FLY 2:00
600 11:21 AM 1 x 600 on 12:00 IM/ASCEND EN1 S IM 2:00
11:33 AM Finish time. Total: 9,800 meters. Stress Value = 61
Daily Workout [1601] for Friday, December 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
====== ======== ========================================== === = === ====
1,000 3:30 PM 20 x 50 on :45 K(3tNOB)RLS&IMSWIM EN1 D IM 1:30
3,200 3:47 PM 8 x 100 on 1:15 Free/PV 7BRS SETDES } 1x EN1 P FR 1:15
:15 REST } S :00
8 x 100 on 1:15 Free/PADV } EN1 P FR 1:15
:15 REST } S :00
8 x 100 on 1:15 Free/PADSWIM } EN2 P FR 1:15
:30 REST } S :00
8 x 100 on 1:15 Free/PADFINS } EN2 S FR 1:15
6,200 4:30 PM 5 x 400 on 5:10 Free/DPS } 1x EN1 S FR 1:18
1 x 50 on 1:00 REC } REC S CHO 2:00
4 x 400 on 5:00 Free/STK KEEP } EN1 S FR 1:15
1 x 50 on 1:00 REC } REC S CHO 2:00
3 x 400 on 4:50 Free/DES } EN2 S FR 1:13
1 x 50 on 1:00 REC } REC S CHO 2:00
2 x 400 on 4:40 Free/1BLDUP-2HARD } EN3 S FR 1:10
1 x 50 on 1:00 REC } REC S CHO 2:00
1 x 400 on 4:30 Free/HARD! } EN3 S FR 1:08
400 5:50 PM 1 x 400 on 6:00 REC REC S CHO 1:30
5:56 PM Finish time. Total: 10,800 meters. Stress Value = 209
Daily Workout [1602] for Saturday, December 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
====== ======== =========================================== === = === ====
8:30 AM 45:00 STRETCH&DRY LAND REC D CHO :00
500 9:15 AM 1 x 500 on 8:00 IM DRILLS REC D IM 1:36
800 9:25 AM 4 x 200 on 3:00 FINS/BKDOL,RSIDE,LSI REC D FLY 1:30
UW
200 9:39 AM 8 x 25 on :40 UW ST-R-L-BK/K&S SP3 K FLY 2:40
1,000 9:46 AM 1 x 400 on 6:00 UWK&KICK } 2x EN1 K BK 1:30
1 x 100 on 1:30 KRLS } EN1 D BK 1:30
1,000 10:03 AM 1 x 100 on 1:45 Breaststroke/2DOL1BR } 1x EN1 K BR 1:45
1 x 200 on 3:30 +PVK } EN1 K BR 1:45
1 x 300 on 5:15 +ONE FOOT KICK } EN1 K BR 1:45
1 x 400 on 7:00 +3K~DPS by25m } EN1 K BR 1:45
850 10:22 AM 5 x 100 on 1:35 KICK/1'40"~1'25"DROP } 1x EN2 K FR 1:35
1 x 50 on 1:00 REC } REC K CHO 2:00
1 x 100 on 1:30 DASH KICK } EN3 K FR 1:30
1 x 50 on 1:00 REC } REC K CHO 2:00
1 x 50 on :45 DASH KICK } EN3 K FR 1:30
1 x 50 on 1:00 REC } REC K CHO 2:00
2 x 25 on :30 DASH KICK } SP1 K FR 2:00
650 10:38 AM 1 x 650 on 10:00 REC REC S CHO 1:32
10:50 AM 30:00 STRETCH&CARE REC D CHO :00
11:20 AM Finish time. Total: 5,000 meters. Stress Value = 56
Daily Workout [1603] for Saturday, December 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
====== ======== =================================== === = === ====
1,000 3:30 PM 1 x 1000 on 20:00 W-UP YOUR CHOICE REC S CHO 2:00
8,000 3:52 PM 10 x 800 on 10:00 Free/HARD! EN3 S FR 1:15
1,000 5:34 PM 1 x 1000 on 20:00 REC YOUR CHOICE REC S CHO 2:00
5:54 PM Finish time. Total: 10,000 meters. Stress Value = 528
10x800 10'00"
KOJIMA 04"7 00"9 58"8 56"1 57"0 56"4 56"3 01"2 58"6 50"9
KOBAYA 27"6 20"2 23"3 31"5 34"6 39"5 37"4 43"5 42"4 29"7
INOUE 17"2 01"0 59"8 59"9 04"8 04"2 03"2 04"7 58"6 51"3
KAWASA 23"1 00"9 59"8 59"8 04"8 04"8 31"0 21"0 14"1 44"5
YOSHIM 36"1 30"7 17"2 11"6 26"9 27"4 26"1 23"2 15"2 23"1
YAMAMO 33"3 08"8 33"0 26"3 33"2 42"7 39"6 48"4 50"0 24"1
FURUYA 39"4 21"5 30"0 40"0 45"3 53"7 51"0 52"1 05"0 00"7
KAWAMU 36"1 33"8 31"0 31"6 05"9 9'58"7 10'10"2 55"0 11"0
00"2
Daily Workout [1604] for Sunday, December 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
====== ======== ========================================== === = === ====
4,500 9:00 AM 10 x 100 on 1:25 Free } 1x REC S FR 1:25
1 x 500 on 7:00 CHOICE 2STKMIX } EN1 S MIX 1:24
10 x 100 on 1:20 Free/PULL } EN1 P FR 1:20
1 x 500 on 7:00 2STK MIX } EN1 P MIX 1:24
10 x 100 on 1:25 Free/KICK FINS } EN1 K FIN 1:25
1 x 500 on 7:00 MIX } EN1 K FIN 1:24
4,000 10:04 AM 1 x 1600 on 23:00 IndMedley+30" } 1x REC S IM 1:26
1 x 1200 on 17:30 Individual Medley } EN1 S IM 1:28
1 x 800 on 11:00 Individual Medley } EN2 S IM 1:23
1 x 400 on 6:00 Individual Medley } EN3 S IM 1:30
1,000 11:03 AM 1 x 1000 on 15:00 REC YOUR CHOICE REC K CHO 1:30
11:18 AM Finish time. Total: 9,500 meters. Stress Value = 96
Daily Workout [1605] for Sunday, December 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
====== ======== ============================================ === = === ====
2,000 3:30 PM 1 x 400 on 5:30 FINS IM DRILLS } 2x REC D IM 1:23
6 x 100 on 1:15 Free/FINS DPS } EN1 S FR 1:15
2,000 3:58 PM 5 x 400 on 5:45 IM DES EN2 S IM 1:26
IMer's 5:30 HARD!
FLYer's 24x50KPS FLY
6,000 4:29 PM 1 x 1000 on 13:00 Fr/~500EN1,~1000EN2 } 1x EN1 S FR 1:18
1 x 2000 on 26:00 EN123by500&EN1 } EN2 S FR 1:18
1 x 3000 on 40:00 HARD! } EN3 S FR 1:20
IMer's 10x100FLY 90" }
5x200BK 2:50 }
4x250BR 4:00 }
4-3-2-100FR DES }
FLYer's 8x50,4x50,2x }
50/2SETS }
IMer's9K,FLYer's8K }
5:48 PM Finish time. Total: 10,000 meters. Stress Value = 310
DIS 3000FR
KOJIMA 33'57"5
YOSHIMURA 35'54"2
KOBAYASHI 37'04"2
IMer's 5x400IM 5'30"
YAMAMOTO 48"5 46"7 49"5 51"5 55"0
INOUE 47"9 44"3 45"3 48"0 48"0
FURUYA 58"6 04"5 07"4 10"6 06"0
FLYer's 2setsx2x50FLY 1set40" 2set50"
KAWASAKI 28"4 29"4/28"1 29"4(40")
KAWASAKI 28"4 30"7/28"9 29"6
Daily Workout [1606] for Monday, December 29, 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
====== ======== ============================================= === = === ====
800 9:00 AM 1 x 800 on 12:00 MIX/S400,K200,P200 EN1 D MIX 1:30
100FLBKBR&500FR
1,200 9:14 AM 1 x 160 on 2:30 Individual Medley } 1x EN1 S IM 1:34
1 x 240 on 3:40 Individual Medley } EN1 S IM 1:32
1 x 320 on 4:30 Individual Medley } EN1 S IM 1:24
1 x 480 on 7:20 Individual Medley } EN1 S IM 1:32
1,050 9:34 AM 10 x 25 on :30 DRLS 2XHARD } 1x SP3 D STK 2:00
1 x 100 on 1:40 SPEED PLAY } EN1 S STK 1:40
10 x 25 on :30 KICK 1E4H2E3H } EN2 K STK 2:00
1 x 100 on 1:40 SPEED PLAY } EN1 S STK 1:40
10 x 25 on :30 PULL HARD } EN2 P STK 2:00
1 x 100 on 1:40 SPEED PLAY } EN1 S STK 1:40
2,000 9:56 AM 10 x 50 on :50 2H1E/IMer's order10t } 1x SP1 S STK 1:40
10 x 50 on :50 3H1E } SP1 S STK 1:40
10 x 50 on :50 4H1E } SP1 S STK 1:40
10 x 50 on :50 ALL HARD! } SP1 S STK 1:40
350 10:31 AM 1 x 350 on 6:00 REC REC S CHO 1:43
1,000 10:39 AM 1 x 1000 on 18:00 EZ KICK REC K CHO 1:48
100 10:59 AM 1 x 100 on 2:00 REC REC S CHO 2:00
11:01 AM Finish time. Total: 6,500 meters. Stress Value = 223
Daily Workout [1607] for Tuesday, December 30, 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 9:10 AM 3 x 400 on 6:00 R-L-IM REC D IM 1:30
1,600 9:30 AM 8 x 50 on :45 FLY/K&SWIM } 1x EN1 K FLY 1:30
8 x 50 on :45 BK/PULL } EN1 P BK 1:30
8 x 50 on :50 BR/K&SWIM } EN1 K BR 1:40
8 x 50 on :40 Free } EN1 S FR 1:20
1,350 9:56 AM 1 x 50 on 1:00 EZ } 3x REC S STK 2:00
8 x 50 on 1:00 STK/HARD } SP1 S STK 2:00
400 10:25 AM 8 x 50 on 1:00 Your Stroke/HARD SP1 S STK 2:00
150 10:35 AM 1 x 150 on 3:00 REC REC S CHO 2:00
2,000 10:40 AM 5 x 100 on 1:20 Free } 1x EN1 S FR 1:20
5 x 100 on 1:15 Free } EN2 S FR 1:15
5 x 100 on 1:10 Free } EN3 S FR 1:10
5 x 100 on 1:20 Free } EN1 S FR 1:20
1,000 11:07 AM 1 x 1000 on 15:00 EZPULL REC P CHO 1:30
1,000 11:24 AM 1 x 1000 on 18:00 EZKICK REC K CHO 1:48
11:42 AM Finish time. Total: 8,700 meters. Stress Value = 213
Daily Workout [1608] for Wednesday, December 31, 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
====== ======== =========================================== === = === ====
3,200 9:00 PM 1 x 800 on 12:00 W-UP } 1x REC S CHO 1:30
1 x 800 on 12:00 PULL } REC S CHO 1:30
1 x 800 on 12:00 Individual Medley } EN1 S IM 1:30
1 x 800 on 13:00 KICK } EN1 K CHO 1:38
1,050 9:51 PM 5 x 50 on :55 1.3.5H,2HE,4EH/1S K } 1x SP1 K STK 1:50
1 x 100 on 2:00 SPLAY } EN1 K STK 2:00
5 x 50 on :55 PULL } SP1 P STK 1:50
1 x 100 on 2:00 SPLAY } EN1 P STK 2:00
5 x 50 on :55 SWIM } SP1 S STK 1:50
1 x 100 on 2:00 SPLAY } EN1 S STK 2:00
50 10:13 PM 1 x 50 on 1:00 REC REC S CHO 2:00
4,800 10:16 PM 4 x 200 on 3:00 Butterfly } 1x EN3 S FLY 1:30
1 x 400 on 6:00 300FLY-100BK } EN1 S IM 1:30
4 x 200 on 2:50 BK } EN3 S BK 1:25
1 x 400 on 6:00 BK-BR } EN1 S IM 1:30
4 x 200 on 3:10 BR } EN3 S BR 1:35
1 x 400 on 6:00 BR-FR } EN1 S IM 1:30
4 x 200 on 2:30 Free } EN3 S FR 1:15
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1,200 11:28 PM 1 x 1200 on 25:00 EZKICK REC K CHO 2:05
400 11:55 PM 1 x 400 on 6:00 REC REC S CHO 1:30
0:01 AM Finish time. Total: 10,700 meters. Stress Value = 316
12.12更新
サンのHPをにぎわせているスーパー次亜水（殺菌水）、私は原液２倍希釈（50PPM)
を家に持ち帰って家族で毎日、うがいや消毒に使ってます。
「パパの水でグチュグチュペーしておきなさい」って感じです。
殺菌効果は本当にありますよ。私は、自分の納得しないものは人には勧めません。
ただ一部のスクールで落ち着いていなかったんです。素直にごめんなさいね。
モノは、間違いないでしょう。例えば皆さん普通の塩素でうがいできます？
私はちょっと遠慮しておきますー。
そんなこんなで、またまたビッグプロジェクト（後日HPで）がひかえてますが、
今期は何が何でもコーチしますよー。
最近は、近くのTスイミングのちびっ子がK-2,K-3と合同練習しています。バスチャー
ターで来てますよ。いいですね。いろんなチームとオープンに練習できるってことは。
相撲でいうたら、出稽古って感じー。
じゃー１２月２週目７５ＫＭの練習へレッツゴー！
Daily Workout [1582] for Sunday, December 7, 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 4 x 400 on 6:00 +10"SKPD 200REV MIX } 1x REC D MIX 1:30
1,000 8:26 AM 1 x 400 on 6:30 IM GK } 1x REC K IM 1:38
3 x 200 on 3:30 BK K } EN1 K BK 1:45
2,000 8:45 AM 1 x 25 on :30 FINS UWK } 4x SP3 K FIN 2:00
1 x 75 on 1:10 BK K } EN1 K FIN 1:33
1 x 400 on 6:00 IM ORD. K-DLRS } REC K FIN 1:30
100 9:17 AM 1 x 100 on 2:00 REC REC S CHO 2:00
3,000 9:21 AM 1 x 400 on 5:30 1SPV 2SPAV 3SRINGT } 3x EN1 P FR 1:23
1 x 100 on 1:30 BK PULL } REC P BK 1:30
1 x 400 on 5:30 } EN1 P FR 1:23
1 x 100 on 1:30 BK PULL } EN1 P BK 1:30
4,000 10:05 AM 5 x 800 on 11:00 1-5FR DES/6BK EZ EN2 S FR 1:23
200 11:02 AM 1 x 200 on 4:00 REC REC S CHO 2:00
11:06 AM Finish time. Total: 11,900 meters. Stress Value = 132
Daily Workout [1583] for Sunday, December 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
====== ======== =========================================== === = === ====
2,000 2:30 PM 1 x 100 on 1:30 BK +10" } 1x REC S BK 1:30
1 x 400 on 5:45 Free } REC S FR 1:26
1 x 200 on 3:00 BK } REC S BK 1:30
1 x 300 on 4:15 Free } REC S FR 1:25
1 x 300 on 4:30 BK } REC S BK 1:30
1 x 200 on 2:50 Free } REC S FR 1:25
1 x 400 on 6:00 BK } REC S BK 1:30
1 x 100 on 1:20 Free } REC S FR 1:20
1,000 3:01 PM 1 x 1000 on 15:00 FINS KDRLS/UW3TIME25 REC K FIN 1:30
2,400 3:18 PM 1 x 100 on 1:40 KICK IMordby1t } 4x EN1 K IM 1:40
2 x 100 on 1:30 PULL } EN1 P IM 1:30
3 x 100 on 1:25 SWIM } EN1 S IM 1:25
100 3:55 PM 1 x 100 on 2:00 REC REC S CHO 2:00
4,000 3:59 PM 10 x 400 on 4:50 DES/DROP 5'20~4'40 } 1x EN2 S FR 1:13
200 4:49 PM 1 x 200 on 4:00 REC REC S CHO 2:00
4:53 PM Finish time. Total: 9,700 meters. Stress Value = 114
Daily Workout [1584] for Monday, December 8, 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
====== ======== ============================================ === = === ====
6,000 5:30 PM 1 x 2000 on 30:00 SNO } 1x REC S SNO 1:30
1 x 2000 on 30:00 IM SWIM } REC S IM 1:30
1 x 2000 on 30:00 PULL } REC P FR 1:30
2,400 7:02 PM 6 x 400 on 5:10 Free/GOOD STK EN2 S FR 1:18
3,000 7:35 PM 1 x 100 on 1:30 FINS/1FLY 2BK 3FRSET } 3x REC K IM 1:30
1 x 100 on 1:30 SIDEK } EN1 K IM 1:30
2 x 100 on 1:30 R-STK } EN1 D IM 1:30
2 x 100 on 1:30 L-STK } EN1 D IM 1:30
4 x 100 on 1:30 SWIM } EN1 S IM 1:30
600 8:22 PM 1 x 600 on 10:00 BR KDRLS REC K BR 1:40
100 8:34 PM 1 x 100 on 2:00 REC REC S CHO 2:00
8:36 PM Finish time. Total: 12,100 meters. Stress Value = 83
一応、ミドルは３０分減らして１０ＫＭにしてます(;O;)。
Daily Workout [1585] for Tuesday, December 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
====== ======== =========================================== === = === ====
1,600 5:30 PM 4 x 400 on 6:00 +10"SKPD(IMREVMIX REC D IM 1:30
3,000 5:56 PM 1 x 400 on 6:30 IM GK } 1x REC K IM 1:38
3 x 200 on 3:30 BK KICK } REC K BK 1:45
4 x 500 on 6:00 FINS/25UW75BK400KDLR } EN1 K FIN 1:12
100 6:39 PM 1 x 100 on 2:00 REC REC S CHO 2:00
3,000 6:43 PM 1 x 400 on 5:30 1SPV 2SPAD 3RING } 3x EN1 P FR 1:23
1 x 100 on 1:30 BK } REC P BK 1:30
1 x 400 on 5:30 } EN1 P FR 1:23
1 x 100 on 1:30 BK } REC P BK 1:30
3,700 7:27 PM 1 x 100 on 1:30 FLY +10" } 1x EN1 S FLY 1:30
1 x 200 on 3:00 BK } EN1 S BK 1:30
1 x 300 on 5:00 BR } EN1 S BR 1:40
1 x 400 on 6:00 FR HARD } EN3 S IM 1:30
1 x 150 on 2:15 FL-BK HARF } EN1 S MIX 1:30
1 x 250 on 3:45 BK-BR } EN1 S MIX 1:30
1 x 350 on 5:15 BR-FR } EN1 S MIX 1:30
1 x 400 on 6:00 IM HARD } EN3 S IM 1:30
1 x 200 on 3:00 FLY } EN1 S FLY 1:30
1 x 300 on 4:30 BK } EN1 S BK 1:30
1 x 400 on 6:00 BR } EN1 S BR 1:30
1 x 300 on 4:30 Free } EN1 S FR 1:30
1 x 200 on 3:00 Free } EN1 S FR 1:30
1 x 100 on 1:30 Free } EN1 S FR 1:30
1 x 50 on :45 Free } EN1 S FR 1:30
600 8:25 PM 1 x 600 on 12:00 REC REC S CHO 2:00
8:37 PM Finish time. Total: 12,000 meters. Stress Value = 133
Daily Workout [1586] for Wednesday, December 10, 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
====== ======== ============================================ === = === ====
3,700 5:30 PM 1 x 3700 on 60:00 YESTERDAY'S REV IM REC S IM 1:37
3,000 6:32 PM 5 x 200 on 2:40 1S-V,2S-PADV,3S PADS } 3x EN1 P FR 1:20
2DPS-1HARD-2DPS }
200 7:14 PM 4 x 50 on :50 ELBOW UP DRLS REC D FR 1:40
3,600 7:19 PM 1 x 800 on 11:00 Free } 1x REC S FR 1:23
1 x 600 on 8:00 Free } EN1 S FR 1:20
1 x 400 on 2:40 Free } EN3 S FR :40
1 x 400 on 5:20 Free } EN2 S FR 1:20
1 x 600 on 8:00 Free } EN1 S FR 1:20
1 x 800 on 11:00 Free } REC S FR 1:23
1,100 8:07 PM 1 x 100 on 1:30 KICK ON BOARD } 1x EN2 K FR 1:30
1 x 50 on :45 KICK } EN3 K FR 1:30
1 x 50 on :50 REC } REC S CHO 1:40
1 x 100 on 1:30 } EN2 K FR 1:30
2 x 50 on :45 } EN3 K FR 1:30
1 x 50 on :50 } REC S CHO 1:40
1 x 100 on 1:30 } EN2 K FR 1:30
3 x 50 on :45 } EN3 K FR 1:30
1 x 50 on :50 } REC S CHO 1:40
1 x 100 on 1:30 } EN2 K FR 1:30
4 x 50 on :45 } EN3 K FR 1:30
1 x 50 on :50 } REC S CHO 1:40
400 8:25 PM 1 x 400 on 6:00 REC REC S CHO 1:30
8:31 PM Finish time. Total: 12,000 meters. Stress Value = 123
Daily Workout [1587] for Thursday, December 11, 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
====== ======== ========================================== === = === ====
4,000 6:30 PM 10 x 100 on 1:30 40x100/FRIM6t&FR } 1x REC S FRM 1:30
10 x 100 on 1:25 100-75-50-25BK&FR } EN1 S FRB 1:25
10 x 100 on 1:20 5DPS-5SUB } EN2 S FR 1:20
10 x 100 on 1:15 5DES-5HARD } EN3 S FR 1:15
200 7:27 PM 1 x 200 on 4:00 REC REC S CHO 2:00
1,500 7:33 PM 1 x 100 on 1:30 PULL/BK } 3x EN1 P BK 1:30
1 x 400 on 6:00 FLY } EN1 P FLY 1:30
1,000 7:57 PM 1 x 1000 on 15:00 FINS K 1'20PACE EN1 K FIN 1:30
500 8:14 PM 1 x 500 on 8:00 BR GK 3K-2K ALT EN1 K BR 1:36
800 8:24 PM 1 x 800 on 12:00 IM DRLS REC D IM 1:30
8:36 PM Finish time. Total: 8,000 meters. Stress Value = 132
Daily Workout [1588] for Friday, December 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
====== ======== ========================================= === = === ====
2,400 6:30 PM 1 x 400 on 5:30 Free } 3x EN1 S FR 1:23
4 x 100 on 1:25 75FL-50BK-25BR&FR } EN1 S IM 1:25
3,000 7:05 PM 5 x 100 on 1:15 30x100/HARD } 1x EN3 S FR 1:15
5 x 100 on 1:25 DPS } REC S FR 1:25
5 x 100 on 1:20 HARD } EN3 S FR 1:20
5 x 100 on 1:25 DPS } REC S FR 1:25
5 x 100 on 1:25 HARD } EN3 S FR 1:25
5 x 100 on 1:25 DPS } REC S FR 1:25
300 7:48 PM 1 x 25 on :30 SPRINT } 6x SP3 S CHO 2:00
1 x 25 on :30 REC } REC S CHO 2:00
2,200 7:56 PM 1 x 1000 on 14:00 PULL 1'20PACE } 1x EN1 P FR 1:24
4 x 25 on :40 SCULL } REC D FR 2:40
1 x 1000 on 14:00 PULL 1'15PACE } EN2 P FR 1:24
4 x 25 on :40 SCULL } REC D FR 2:40
1,500 8:31 PM 1 x 500 on 7:30 FINS BK KICK } 1x REC K BK 1:30
1 x 500 on 7:30 SIDE KICK } REC K CHO 1:30
1 x 500 on 7:30 IM DRLS } REC K IM 1:30
100 8:55 PM 1 x 100 on 2:00 REC REC S CHO 2:00
8:57 PM Finish time. Total: 9,500 meters. Stress Value = 165
12.5更新
GOOD 師走！あっというまに１２月、皆さん泳いでますかーーーー。
先日、11/30日に大阪の某強いスイミングの若手ディスタンス選手＆コーチ
と当校で合同練習行いました。久々ハードで有意義な一日でした。
朝１１Ｋ〜昼から山駆け上がり＆ラン＆水中９Ｋのメニュー、参加者全員最後まで
踏ん張りましたね〜。やはり強いところは鍛えられてます。
K-1チームも非常に刺激になった一日でした。また来ってね。
Daily Workout [1574] for Sunday, November 30, 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 8:00 AM 1 x 200 on 3:30 R-FLY } 1x REC D FLY 1:45
1 x 100 on 1:40 L-BK } REC D BK 1:40
1 x 200 on 3:30 R-BR } REC D BR 1:45
1 x 100 on 1:40 L-FR } REC D FR 1:40
1 x 100 on 1:40 L-FLY } REC D FLY 1:40
1 x 200 on 3:30 R-BK } REC D BK 1:45
1 x 100 on 1:40 L-BR } REC D BR 1:40
1 x 200 on 3:30 R-FR } REC D FR 1:45
2,400 8:23 AM 1 x 120 on 1:50 Individual Medley } 1x REC S IM 1:32
1 x 200 on 3:00 } EN1 S IM 1:30
1 x 240 on 3:30 } EN2 S IM 1:28
1 x 400 on 6:00 } EN2 S IM 1:30
1 x 640 on 9:00 } EN1 S IM 1:24
1 x 800 on 12:00 } REC S IM 1:30
3,000 9:00 AM 1 x 300 on 4:30 PULL/IM } 1x EN1 P IM 1:30
1 x 300 on 4:05 Free/DES 1-6 7BRS } EN1 P FR 1:22
1 x 300 on 4:00 Free 7BRS } EN1 P FR 1:20
1 x 300 on 4:30 BK } EN1 P BK 1:30
1 x 300 on 3:55 Free 5BRS } EN2 P FR 1:18
1 x 300 on 3:50 Free 5BRS } EN2 P FR 1:17
1 x 300 on 4:30 IM } EN1 P IM 1:30
1 x 300 on 3:45 Free 3BRS } EN2 P FR 1:15
1 x 300 on 3:40 Free 3BRS } EN2 P FR 1:13
1 x 300 on 4:30 BK } EN1 P BK 1:30
3,800 9:43 AM 10 x 50 on :45 25KRL ALT/25DPS } 1x EN1 D FR 1:30
8 x 100 on 1:20 Free } EN2 S FR 1:20
6 x 200 on 2:45 Free/DPS-1STK } EN1 S FR 1:23
8 x 100 on 1:25 Free/DPS-2STK } EN2 S FR 1:25
10 x 50 on :45 Free/SUB STK=TIME } EN2 S FR 1:30
100 10:38 AM 1 x 100 on 2:00 REC REC S CHO 2:00
800 10:42 AM 4 x 200 on 3:30 IM order EZ KICKDRLS REC K IM 1:45
10:56 AM Finish time. Total: 11,300 meters. Stress Value = 134
Daily Workout [1575] for Sunday, November 30, 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 3:30 PM 1 x 2000 on 29:00 IM/ by500(300E300BLD EN1 S IM 1:27
2,100 4:01 PM 3 x 50 on :45 KICK/FR ON BOARD } 3x EN1 K FR 1:30
1 x 25 on :30 REC } REC K FR 2:00
4 x 50 on :45 KICK } EN2 K FR 1:30
1 x 25 on :30 REC } REC K FR 2:00
5 x 50 on :45 KICK } EN3 K FR 1:30
1 x 50 on 1:00 EZ } REC S CHO 2:00
3,300 4:36 PM 10 x 100 on 1:20 Free/DPS *9x1:25 } 1x EN1 S FR 1:20
1 x 50 on 1:00 REC } REC S CHO 2:00
8 x 100 on 1:15 Free/NEG *7x1:20 } EN2 S FR 1:15
1 x 50 on 1:00 REC } REC S CHO 2:00
6 x 100 on 1:12 Free/DES *5x1:18 } EN2 S FR 1:12
1 x 50 on 1:00 REC } REC S CHO 2:00
4 x 100 on 1:10 Free/HARD *3x1:15 } EN3 S FR 1:10
1 x 50 on 1:00 REC } REC S CHO 2:00
3 x 100 on 1:08 Free/HARD *2x1:12 } EN3 S FR 1:08
500 5:20 PM 10 x 50 on :45 EZ PULL/6BK MIX REC P MIX 1:30
1,000 5:29 PM 1 x 100 on 1:30 Free/EZ } 5x REC S FR 1:30
1 x 100 on 1:30 Free/MAX } SP1 S FR 1:30
400 5:46 PM 8 x 50 on :45 Free/ASCEND REC S FR 1:30
5:52 PM Finish time. Total: 9,300 meters. Stress Value = 222
Daily Workout [1576] for Monday, December 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
====== ======== ============================================ === = === ====
2,400 5:30 PM 1 x 2400 on 40:00 SNO REC S SNO 1:40
1,200 6:12 PM 6 x 50 on :45 12.5K JOG&SWIM IMord } 4x EN1 D IM 1:30
200 6:32 PM 1 x 200 on 4:00 REC REC S CHO 2:00
4,000 6:38 PM 1 x 500 on 7:30 PULL/PV 7BRS } 1x REC P FR 1:30
1 x 1000 on 15:00 PULL/PADV 5BRS } REC P FR 1:30
1 x 2000 on 30:00 PAD FINS } EN1 P FIN 1:30
1 x 500 on 7:30 PULL/BK REC } REC P BK 1:30
3,000 7:40 PM 1 x 100 on 1:30 25FL-FR } 1x REC S MIX 1:30
1 x 200 on 3:00 50BK-FR } REC S MIX 1:30
1 x 300 on 4:30 75BR-FR } REC S MIX 1:30
1 x 400 on 6:00 Free } REC S FR 1:30
1 x 200 on 3:00 50FL-FR } REC S MIX 1:30
1 x 300 on 4:30 75BK-FR } REC S MIX 1:30
1 x 100 on 1:30 25BR-FR } REC S MIX 1:30
1 x 400 on 6:00 Free } REC S FR 1:30
1 x 300 on 4:30 75FL-FR } REC S MIX 1:30
1 x 100 on 1:30 25BK-FR } REC S MIX 1:30
1 x 200 on 3:00 50BR-FR } REC S MIX 1:30
1 x 400 on 6:00 Free } REC S FR 1:30
2,000 8:27 PM 4 x 500 on 7:30 FINS K/SIDE-RAKKO&? EN1 K MIX 1:30
200 8:59 PM 1 x 200 on 4:00 REC REC S CHO 2:00
9:03 PM Finish time. Total: 13,000 meters. Stress Value = 57
Daily Workout [1579] for Tuesday, December 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
====== ======== ============================================= === = === ====
4,000 5:30 PM 1 x 1000 on 14:00 SWIM/FRBK MIX } 1x REC S FRB 1:24
1 x 1000 on 14:00 PULL/FR 300FLYMIX } REC P MIX 1:24
1 x 1000 on 14:00 KICK/FINS BR200DRL } REC K MIX 1:24
1 x 1000 on 14:00 Individual Medley } REC S IM 1:24
200 6:28 PM 1 x 200 on 4:00 ELBOW UP DRLS REC D FR 2:00
1,000 6:34 PM 10 x 100 on 1:25 FINS/FRK&S 3xFLBKBR REC K IM 1:25
2,000 6:50 PM 5 x 400 on 5:10 FINS/PAD FR DES EN2 S FIN 1:18
1,000 7:18 PM 1 x 1000 on 14:00 FINS/BK SIDE K EN1 K BK 1:24
2,400 7:34 PM 1 x 400 on 5:30 PADV/DROPPING&DES 7B } 1x EN1 P FR 1:23
1 x 400 on 5:20 6BRS } EN1 P FR 1:20
1 x 400 on 5:10 5BRS } EN2 P FR 1:18
1 x 400 on 5:00 4BRS } EN2 P FR 1:15
1 x 400 on 4:50 3BRS } EN3 P FR 1:13
1 x 400 on 4:40 2BRS } EN3 P FR 1:10
2,400 8:06 PM 1 x 800 on 11:30 Free AERO DPS } 1x EN1 S FR 1:26
1'20PACE 148HR }
1 x 800 on 10:00 Free EN2 } EN2 S FR 1:15
1 x 800 on 12:00 Free REC } REC S FR 1:30
8:40 PM Finish time. Total: 13,000 meters. Stress Value = 161
Daily Workout [1580] for Wednesday, December 3, 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 500 on 7:00 CHOICE } 1x REC S CHO 1:24
1 x 500 on 7:30 BK } REC S BK 1:30
1 x 500 on 7:00 Free } REC S FR 1:24
1 x 500 on 7:30 Individual Medley } EN1 S IM 1:30
1 x 500 on 6:40 Free } EN1 S FR 1:20
1 x 500 on 7:30 FLY-BR 250 } EN1 S MIX 1:30
1,600 6:15 PM 1 x 400 on 6:00 3Sx4x400 IM } 2x EN1 S IM 1:30
1 x 400 on 5:00 Free } EN2 S FR 1:15
3,200 6:39 PM 4 x 400 on 5:30 Free 1'20PACE DPS 3B } 1x EN1 S FR 1:23
4 x 400 on 5:00 PADV 5BRS DES } EN2 P FR 1:15
200 7:23 PM 1 x 200 on 4:00 REC REC S CHO 2:00
3,000 7:29 PM 1 x 1000 on 15:00 FINS/4FL3BK2BR1FR DR } 1x REC D IM 1:30
5 x 100 on 1:25 FINS/BK KICK } EN1 K BK 1:25
5 x 300 on 4:15 FINS/1-4BOARDK 5DPSW } EN1 K FIN 1:25
1,600 8:14 PM 1 x 800 on 11:00 Free/1'20 143HR 16ST } 1x EN1 S FR 1:23
1 x 400 on 5:30 Free/1'15 161HR 17S } EN2 S FR 1:23
1 x 400 on 5:40 Free/1'12" 171HR 18S } EN2 S FR 1:25
400 8:38 PM 1 x 400 on 8:00 BR KICK REC K BR 2:00
8:46 PM Finish time. Total: 13,000 meters. Stress Value = 144
ぎゃー泳いでるー。
Daily Workout [1581] for Thursday, December 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
====== ======== ============================================ === = === ====
1,500 6:30 PM 4 x 100 on 1:20 Free } 3x EN1 S FR 1:20
1 x 100 on 1:30 5.15IM 10BK } EN1 S IM 1:30
3,000 6:52 PM 1 x 1500 on 20:00 Free/1'20"PACE } 1x EN1 S FR 1:20
1 x 1000 on 13:00 Free/1'15" } EN2 S FR 1:18
1 x 500 on 6:00 Free/1'10" } EN3 S FR 1:12
3,000 7:33 PM 1 x 400 on 6:00 FINS/FLY KICK } 1x EN1 K BK 1:30
3 x 200 on 2:45 FLY/150KRLS 1t&SWIM } EN1 D BK 1:23
4 x 250 on 3:30 FINS/100KRLK&SWIM } EN1 D FLY 1:24
10 x 100 on 1:30 FINS/PAD } EN1 D BR 1:30
3,000 8:18 PM 10 x 100 on 1:15 PADSWIM } 1x EN2 P FR 1:15
10 x 100 on 1:20 5PADSWM-5SWIM } EN1 S FR 1:20
10 x 100 on 1:25 Free } REC S FR 1:25
8:58 PM Finish time. Total: 10,500 meters. Stress Value = 154
Daily Workout [1578] for Friday, December 5, 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
====== ======== ============================================ === = === ====
1,000 6:30 PM 10 x 100 on 1:25 W-up/3fr-1bk-1IM REC S MIX 1:25
2,000 6:46 PM 3 x 200 on 2:45 1.3IM 2FR } 2x EN2 S FRM 1:23
4 x 100 on 1:25 IM,rev,fly-bk,br-fr } EN1 S IM 1:25
2,000 7:15 PM 4 x 200 on 2:25 PADV Hard AI150 } 2x EN2 P FR 1:13
4 x 50 on :45 Backstroke } EN1 P BK 1:30
1,000 7:42 PM 1 x 1000 on 14:00 Fins/500drill-Kick EN1 K CHO 1:24
1,000 7:58 PM 3 x 100 on 1:40 B-kick/Hard } 2x EN2 K FR 1:40
4 x 50 on :50 sideK&d.p.swm by25 } REC D FR 1:40
3,000 8:16 PM 6 x 500 on 6:00 Free/Des AI 450 EN2 S FR 1:12
500 8:54 PM 10 x 50 on :45 Recovery/swim-down REC S CHO 1:30
9:02 PM Finish time. Total: 10,500 meters. Stress Value = 165
今週は目標通り８０ｋｍ完泳しました。それだけ泳いでどうなるか。
→EN2ぐらいだったスピードの泳ぎがEN1レベルの心拍、ストローク数になってきます。
でそこからなんですね次は。その泳ぎでレーススピードまで持っていけたらえーん（いいの）
ですが。EN3になればまだ崩れる。今月の課題でっす。
Q：で今週の練習回数は何回っすか？
A：えーと７回です。
Q: アーユークレイジー？
A: まー泳いだらえーっちゅーもんと違うけど、少ないよりえーんとちゃう。
Q: ・・・
○今日の迷文（名文ではない）。→NHKのにほんごであそぼうみてます。
「一番になるには、一番たくさん練習するか、一番速く練習すること。」
でorがandになったら、誰にも負けないってこと。
「言うは易し。」
じゃーがんばろ。シーユー＾＾。