Hot Aug! '03 TEAMK-1 WORKOUTS teamK-1 home
8/27更新
久々のです。JOCなこのごろ皆さん結果はいかがでしょうか＾＾。
わたしはJOCには行かずに姫路から応援してますよ〜。
IH、全中終わりました。ベストは高１Uスケ選手の１５００ｍで１６分１９秒のみでした。
反省？まだJOC中ですので終わってから国体まで立て直してがんばりまーす。
国体代表決定！
K-1より 吉村 志保（須磨学園高２）少年少女A４００ｍ自由形
小林 佑輔（小野工業高１）少年男子B４００ｍ自由形
OB 正中 輔（専修大学４） 成年１００ｍ平泳ぎ
でました伝説の復活男、国体選考、関カレでもベスト連発！
じゃーガンバ！
Daily Workout [1489] for Sunday, August 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
====== ======== ======================================== === = === ====
500 8:00 AM 1 x 500 on 7:30 DRLS IM /AI&HIRO REC D IM 1:30
500 8:09 AM 1 x 500 on 7:30 SNO-SWIM FREE REC S SNO 1:30
1,200 8:18 AM 4 x 100 on 1:40 Free/KRLS25M } 1x REC D FR 1:40
4 x 100 on 1:30 Free /HR160 } EN1 S FR 1:30
4 x 100 on 1:20 Free/SPEED PLAY } EN2 S FR 1:20
100 8:38 AM 1 x 100 on 2:00 REC REC S BK 2:00
1,200 8:42 AM 1 x 400 on 7:00 KICK } 1x REC K BK 1:45
1 x 400 on 6:00 PULL } REC P BK 1:30
1 x 400 on 6:00 SWIM } REC S BK 1:30
500 9:03 AM 20 x 25 on :30 KRLS/5XSP EN1 D BK 2:00
1,000 9:15 AM 1 x 1000 on 20:00 F.T/HIRO 3000 REC S CHO 2:00
9:35 AM Finish time. Total: 5,000 meters. Stress Value = 19
Daily Workout [1490] for Monday, August 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 8:00 AM 1 x 1000 on 15:00 W-UP/AI&HIRO REC S CHO 1:30
1,500 8:17 AM 1 x 200 on 3:00 Individual Medley } 3x EN1 S IM 1:30
3 x 100 on 1:30 Free/DES } EN2 S FR 1:30
100 8:41 AM 1 x 100 on 3:00 REC REC S CHO 3:00
900 8:46 AM 4 x 50 on :50 STK/1-4DES } 3x EN2 S BK 1:40
1 x 100 on 3:00 REC } REC S CHO 3:00
300 9:07 AM 12 x 25 on :40 EZDRL/SPRINTSWM ALT SP3 S STK 2:40
400 9:17 AM 1 x 400 on 6:00 REC REC S CHO 1:30
HIRO/+3000
9:25 AM Finish time. Total: 4,200 meters. Stress Value = 53
Daily Workout [1491] for Tuesday, August 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
====== ======== ============================== === = === ====
3,000 8:00 AM 1 x 3000 on 60:00 AI/F.T REC S CHO 2:00
HIRO/7000F.T
9:02 AM Finish time. Total: 3,000 meters. Stress Value = 0
Daily Workout [1497] for Thursday, August 21, 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
====== ======== ======================================== === = === ====
1,300 7:30 AM 1 x 25 on :30 UWK } 4x SP3 K CHO 2:00
1 x 300 on 5:00 REV ORDER } REC S IM 1:40
800 7:54 AM 1 x 50 on :40 Free BLD UP } 8x EN2 S FR 1:20
1 x 25 on :20 STK MAX SPRINT } SP1 S STK 1:20
1 x 25 on :45 REC } REC S CHO 3:00
1,950 8:10 AM 6 x 100 on 1:20 PULL/3-5-7BRS 1SET } 3x EN2 P FR 1:20
1 x 50 on :50 PULL/BK } REC P BK 1:40
1,200 8:38 AM 1 x 300 on 5:00 275KICK&SWIM } 1x EN1 K FLY 1:40
1 x 300 on 5:00 } EN1 K BK 1:40
1 x 300 on 5:00 } EN1 K BR 1:40
1 x 300 on 5:00 } EN1 K FR 1:40
1,400 9:00 AM 8 x 50 on :45 FLY/DES 1-4ALT } 1x EN2 S FLY 1:30
1 x 100 on 2:00 REC } REC S CHO 2:00
8 x 50 on :45 DES/by2t 25BKBR } EN2 S BKR 1:30
1 x 100 on 2:00 REC } REC S CHO 2:00
8 x 50 on :45 HARD } EN3 S FR 1:30
350 9:24 AM 1 x 350 on 6:00 REC REC S CHO 1:43
9:30 AM Finish time. Total: 7,000 meters. Stress Value = 128
Daily Workout [1498] for Friday, August 22, 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
====== ======== ======================================== === = === ====
1,800 7:30 AM 4 x 100 on 1:30 Free/SET DES } 3x EN1 S FR 1:30
1 x 200 on 3:00 Individual Medley } REC S IM 1:30
500 7:59 AM 1 x 500 on 8:00 KICK CHO REC K CHO 1:36
500 8:09 AM 1 x 500 on 7:30 PULL CHO REC P CHO 1:30
3,000 8:18 AM 1 x 150 on 2:20 Butterfly } 1x EN3 S FLY 1:33
1 x 150 on 2:20 Backstroke } EN3 S BK 1:33
1 x 150 on 2:20 Breaststroke } EN3 S BR 1:33
1 x 150 on 2:20 Free EZ } REC S FR 1:33
1 x 400 on 6:00 Free } EN3 S FR 1:30
1 x 100 on 1:30 Butterfly } REC S FLY 1:30
1 x 100 on 1:30 Backstroke } REC S BK 1:30
1 x 100 on 1:40 Breaststroke } REC S BR 1:40
1 x 100 on 1:40 Free } SP1 S FR 1:40
3 x 200 on 2:30 Free/EMH } EN2 S FR 1:15
1 x 50 on 1:00 Butterfly } REC S FLY 2:00
1 x 50 on 1:00 Butterfly } SP1 S FLY 2:00
1 x 50 on 1:00 Backstroke } REC S BK 2:00
1 x 50 on 1:00 Backstroke } SP1 S BK 2:00
1 x 50 on 1:00 Breaststroke } REC S BR 2:00
1 x 50 on 1:00 Breaststroke } SP1 S BR 2:00
7 x 100 on 1:30 Free } EN3 S FR 1:30
200 9:05 AM 1 x 200 on 3:00 BK/PULL REC P BK 1:30
400 9:10 AM 1 x 400 on 7:00 BR/3K-2K-1K EN1 K BR 1:45
300 9:19 AM 1 x 300 on 5:00 FLY/DRLS EN1 D FLY 1:40
600 9:26 AM 12 x 25 on :20 Free/DPS } 1x EN1 S FR 1:20
8 x 25 on :30 Free/SUB } EN3 S FR 2:00
4 x 25 on :40 Free/SPRINT } SP1 S FR 2:40
400 9:38 AM 1 x 400 on 7:00 REC REC S CHO 1:45
9:45 AM Finish time. Total: 7,700 meters. Stress Value = 184
Daily Workout [1499] for Sunday, August 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
====== ======== ============================================ === = === ====
800 8:15 AM 1 x 800 on 12:00 Snorkeling SWIM REC S FR 1:30
1,500 8:29 AM 3 x 500 on 7:30 u/wk-sidek-flystk 1t EN1 K FIN 1:30
100 8:53 AM 1 x 100 on 2:00 Recovery/swim-down REC S BK 2:00
500 8:57 AM 2 x 25 on :30 u/w kick no brs max } 2x SP3 K FLY 2:00
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
4 x 25 on :30 fly/5stk max speed } SP3 S FLY 2:00
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
1,500 9:09 AM 1 x 1500 on 19:00 bld&hypo 4-2/25by500 EN1 P FR 1:16
100 9:30 AM 1 x 100 on 2:00 Backstroke/recovery REC S BK 2:00
1,000 9:34 AM 1 x 100 on 1:40 Individual Medley } 1x EN2 K IM 1:40
1 x 200 on 3:15 Butterfly/board kick } EN2 K FLY 1:38
1 x 300 on 5:15 KICK BR } EN1 K BR 1:45
1 x 400 on 6:15 Free/board kick fast } EN2 K FR 1:34
100 9:52 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 9:56 AM 4 x 50 on :45 IM/1-4des } 3x EN2 P IM 1:30
3 x 100 on 1:15 Free/set des rest30" } EN2 P FR 1:15
400 10:18 AM 8 x 50 on :45 Recovery/swim-down REC S BK 1:30
10:24 AM Finish time. Total: 7,500 meters. Stress Value = 98
8/15更新
インターハイの結果サイト
全中の結果サイト
以下メールでのQ&Aでーす。
ｐｓ：Nさんメール送りましたが、リターンで帰ってくるので、下記にて回答いたしやす。ごめんくさい。
Ｑ：
とある高校で水泳に励んでいる者です。
よろしければ、中長距離の泳ぎ方（レースでのペース、練習方法）についてアドバイスを頂けないでしょうか。
レベルは全然高く無い者ですが、ホームページを拝見して、是非アドバイスが頂けたらな、と思い、このメールを送ります。
参考として、100Frのベストは58”80です。
Ａ：
サンスイミングの嶋谷です。はじめまして。
高校生で１００FRが５８”８、これから長い距離をタイムアップすることが目標・・ですね。
中長距離の泳ぎ方について。
練習：練習量が必要になってきます。１５０−１６０脈の練習をたくさんすることですね。
または自分の回れる最小サークル（たとえば１：１５サークルとか）のタイムぐらい
で脈拍をとって練習していきます。レベルが上がってくれば脈拍が下がってきますので。
蓄えができてきたら、実際のペース練習をしましょう。
レースでのペース：
その日の体調、ライバルによってペースは変わってきます。K-1の場合あまりペースの
指示は取りません。”積極的に行きなさい”というほうが多いです。
若い間、トップになるまでは、行けるところまで行く。方がいいのでは・・
まだまだありますが、自分の目標に向かってがんばってくださいね。
「努力は裏切らない」
全然話しは変わりますが、これが、ヴァナゴンの後姿です。かっくいー(@_@)
いやー欲しい。やっぱりVWの臭いするんかな〜。
Daily Workout [1492] for Sunday, August 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
====== ======== ======================================== === = === ====
1,000 8:30 AM 1 x 1000 on 15:00 W-UP REC S CHO 1:30
500 8:47 AM 20 x 25 on :30 KRLS FR REC S FR 2:00
YU/12X100 70"FR
1,200 8:59 AM 1 x 400 on 7:00 KICK } 1x EN1 K IM 1:45
1 x 400 on 7:00 PULL } EN1 P IM 1:45
1 x 400 on 7:00 SWIM } EN1 S IM 1:45
YU/8X400P IM/FR }
800 9:22 AM 8 x 100 on 1:30 Free/DES EN2 S FR 1:30
YU/K1000FIN
500 9:36 AM 10 x 50 on :55 KICK 3XSP EN1 K FR 1:50
500 9:47 AM 10 x 50 on :55 PULL EN1 P FR 1:50
500 9:58 AM 10 x 50 on :55 Free EN2 S FR 1:50
YU/1X2000FR 500NEG
YU/7500M
10:09 AM Finish time. Total: 5,000 meters. Stress Value = 53
Daily Workout [1493] for Monday, August 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
====== ======== ============================================ === = === ====
1,500 12:30 PM 1 x 500 on 8:00 IM/D&S AT SUMA50MOUT } 1x REC D IM 1:36
1 x 500 on 8:00 SNO } EN1 S SNO 1:36
5 x 100 on 1:30 Free/HR } EN2 S FR 1:30
800 12:55 PM 1 x 800 on 13:00 KICK EN1 K CHO 1:38
800 1:10 PM 1 x 800 on 11:00 PULL EN1 P CHO 1:23
1,000 1:23 PM 20 x 50 on :50 DRLS&SWIM EN1 D STK 1:40
1,000 1:41 PM 10 x 100 on 1:30 FAST/SHI~2:00 SP1 S FR 1:30
AI/5x100 3:00
1,000 1:58 PM 10 x 100 on 1:30 EZ SWIMorPULL EN1 P FR 1:30
800 2:15 PM 1 x 50 on 1:00 IM ORDER 4t EZ } 8x REC S IM 2:00
1 x 50 on 1:00 FAST } SP1 S IM 2:00
100 2:33 PM 1 x 100 on 2:00 REC REC S CHO 2:00
2:35 PM Finish time. Total: 7,000 meters. Stress Value = 179
Daily Workout [1494] for Tuesday, August 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
====== ======== ======================================== === = === ====
2,600 12:30 PM 1 x 800 on 12:00 UP OUT 50m } 1x REC S FR 1:30
1 x 400 on 6:00 Free } EN1 S FR 1:30
1 x 200 on 3:00 Free } EN2 S FR 1:30
1 x 400 on 7:00 Free/KRL } REC D FR 1:45
1 x 800 on 12:00 Free/PULL } EN2 P FR 1:30
400 1:12 PM 8 x 50 on 1:00 KRLS SP/DPS EN2 D STK 2:00
1,400 1:22 PM 8 x 50 on :50 STK/PACE ON FOOT } 1x EN3 S STK 1:40
1 x 100 on 3:00 REC } REC S CHO 3:00
8 x 50 on :45 Free/PACE } EN3 S FR 1:30
1 x 100 on 3:00 REC } REC S CHO 3:00
8 x 50 on :50 Free/PACE~MAX } SP1 S FR 1:40
400 1:49 PM 1 x 400 on 7:00 EZ PULL REC P FR 1:45
800 1:58 PM 1 x 200 on 3:00 FLY PULL } 1x EN1 P FLY 1:30
1 x 200 on 3:30 BK RLSTK } EN1 D BK 1:45
1 x 200 on 3:30 BR KICK } EN1 K BR 1:45
1 x 200 on 3:00 Fr C-UP } EN1 S FR 1:30
900 2:13 PM 1 x 400 on 6:00 Individual Medley } 1x EN1 S IM 1:30
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
2:27 PM Finish time. Total: 6,500 meters. Stress Value = 142
Daily Workout [1495] for Thursday, August 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
====== ======== ======================================= === = === ====
1,000 11:30 AM 1 x 1000 on 15:00 UP/OUT 50mPOOL REC S CHO 1:30
1,000 11:47 AM 5 x 50 on :45 IM 1SET } 4x EN1 S IM 1:30
1,000 12:04 PM 1 x 400 on 6:00 PULL 5BRS } 1x REC P FR 1:30
1 x 300 on 4:30 4BRS } EN1 P FR 1:30
1 x 200 on 3:00 3BRS } EN2 P FR 1:30
1 x 100 on 1:30 2BRS } EN3 P FR 1:30
500 12:21 PM 10 x 50 on 1:00 STK/SP-EZ~DRLS EN2 D STK 2:00
1,000 12:33 PM 20 x 50 on :45 STK/YU FAST,SHI4E6FA EN3 S STK 1:30
AI/4FA2RESTx3&2FAST
1,000 12:50 PM 5 x 200 on 3:30 KICK DES EN2 K STK 1:45
YU/4x500PULL
YU 6500m
1:09 PM Finish time. Total: 5,500 meters. Stress Value = 124
Daily Workout [1496] for Friday, August 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
====== ======== ===================================== === = === ====
1,000 8:30 AM 1 x 400 on 6:00 Free 1/4DRLS } 1x REC S FR 1:30
1 x 300 on 5:00 BK } REC S BK 1:40
1 x 200 on 3:30 BR } REC S BR 1:45
1 x 100 on 1:30 Butterfly } REC S FLY 1:30
1,000 8:48 AM 1 x 100 on 1:30 IM SET DES } 1x REC S IM 1:30
1 x 200 on 3:00 IM } EN1 S IM 1:30
1 x 300 on 4:30 IM } EN2 S IM 1:30
1 x 400 on 6:00 IM } EN2 S IM 1:30
300 9:05 AM 1 x 25 on :15 SP } 3x SP3 S STK 1:00
1 x 75 on 1:00 REC } REC S STK 1:20
400 9:11 AM 16 x 25 on :30 SHI-KRLS REC D STK 2:00
AI/2Sx8x25 FAST
YU/1500-1000-500DES
1,500 9:21 AM 8 x 50 on :50 Free/EN } 3x EN2 S FR 1:40
1 x 100 on 3:00 REC } REC S CHO 3:00
300 9:52 AM 1 x 300 on 5:00 REC REC S CHO 1:40
AI/2x50 50" BRK
YU/1000IM DRLS 6000m
9:59 AM Finish time. Total: 4,500 meters. Stress Value = 47
8/8 更新
What's up? ８月突入ですが、皆様いかがでしょうーか。
本日、こちらに台風が近づいています。いくつになっても
ワクワクしてしまう、不謹慎なやつ。
8/3からの２部練習終了しました。
載せている練習を元にして、若いディスタンサーはよーさん（たくさん）
若いバッカーははよう（はやく）泳ぎました。
感想：年令、体の発達度、性別でじぇんじぇん方法変えなあかんねんなー
ちゅーこと。１年１年体は変化しているので、指導者があわすこと。
２年前とかは１０ｋｍｘ３部練習とか、してましたけど私もジェン
トルな練習になったなー。またしますけど(~_~;)
で、まーまー良い感じですかね。
ほな、来週、しっかり仕上げて、インターハイ、全中、JOCよろしく！
♪ブンブンブブブン♪
Daily Workout [1479] for Friday, August 1, 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
====== ======== ================================ === = === ====
1,500 6:30 PM 1 x 100 on 1:30 CHO } 3x REC S CHO 1:30
1 x 100 on 1:25 IM } EN1 S IM 1:25
1 x 100 on 1:30 IM PULL } REC P IM 1:30
1 x 100 on 1:40 IM KICK } REC K IM 1:40
1 x 100 on 1:30 CHO } REC S CHO 1:30
1,500 6:54 PM 1 x 100 on 2:00 DIVE! STK } 3x SP2 S STK 2:00
8 x 50 on :45 REC } REC S CHO 1:30
3:00 REST } S :00
400 7:29 PM 8 x 50 on 1:00 DASH KICK SP1 K STK 2:00
400 7:39 PM 8 x 50 on 1:00 DASH PULL SP1 P STK 2:00
100 7:49 PM 1 x 100 on 2:00 REC REC S CHO 2:00
4,000 7:53 PM 10 x 400 on 5:00 Free/DES EN2 S FR 1:15
MID/300-350-400
300 8:45 PM 1 x 300 on 5:00 REC REC S CHO 1:40
8:50 PM Finish time. Total: 8,200 meters. Stress Value = 195
Daily Workout [1480] for Sunday, August 3, 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 7:30 AM 1 x 500 on 7:30 IM MIX } 1x REC S IM 1:30
1 x 500 on 7:30 SNO-FR } EN1 S SNO 1:30
1,000 7:47 AM 8 x 50 on 1:00 Free/12.5SP JOG } 1x SP3 S FR 2:00
6 x 100 on 1:30 Free HR165 } EN2 S FR 1:30
3,000 8:06 AM 1 x 1000 on 16:00 R-TU,PAD 400SNO } 1x EN1 P RNG 1:36
1 x 1000 on 16:00 PAD-PV 400SNO } EN1 P PAD 1:36
1 x 1000 on 16:00 PV 400SNO } EN1 P FR 1:36
AI/LONG-TU,DASHK 500 }
1,600 8:56 AM 1 x 400 on 7:00 300K&100S FLY } 1x EN1 K FLY 1:45
1 x 400 on 7:00 BK } EN1 K BK 1:45
1 x 400 on 7:00 BR } EN1 K BR 1:45
1 x 400 on 7:00 Free/YU 4X500 } EN1 K FR 1:45
500 9:26 AM 10 x 50 on 1:30 LONG-TUBE SP SP3 S STK 3:00
9:41 AM Finish time. Total: 7,100 meters. Stress Value = 109
Daily Workout [1481] for Sunday, August 3, 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 1 x 1000 on 16:00 KRLS/250IM ORDER REC D IM 1:36
1,000 6:48 PM 10 x 100 on 1:30 Free/HR EN2 S FR 1:30
200 7:05 PM 8 x 25 on :45 DLRS/DIS 8X50 REC D STK 3:00
2,000 7:13 PM 20 x 100 on 1:20 Free/S-HR165 EN2 S FR 1:20
Y63"/H68"HARD
A15X50 80"32"BK
100 7:41 PM 1 x 100 on 2:00 REC REC S CHO 2:00
1,600 7:45 PM 1 x 400 on 7:00 FINS K } 1x EN1 K FIN 1:45
1 x 400 on 7:00 PULL } EN1 P IM 1:45
1 x 400 on 7:00 KICK } EN1 K IM 1:45
1 x 400 on 7:00 SWIM } EN1 S IM 1:45
YU/4X500 }
800 8:15 PM 1 x 800 on 13:00 KICK/STK 200NEG EN1 K STK 1:38
YH/1500PULL
300 8:30 PM 1 x 300 on 5:00 REC REC S CHO 1:40
8:35 PM Finish time. Total: 7,000 meters. Stress Value = 92
Daily Workout [1482] for Monday, August 4, 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
====== ======== =========================================== === = === ====
1,200 7:30 AM 1 x 400 on 6:00 PULL 1IM MIX } 1x EN1 P MIX 1:30
1 x 400 on 7:00 KICK 2IM } EN1 K MIX 1:45
1 x 400 on 7:00 SWIM 3IM } EN1 S IM 1:45
2,000 7:52 AM 5 x 100 on 1:30 FLY PULL } 1x EN1 P FLY 1:30
5 x 100 on 1:30 BK FINS KRLS } EN1 D BK 1:30
5 x 100 on 1:45 BR 4K3K2KDPS } EN1 K BR 1:45
5 x 100 on 1:30 Free/HR-STK } EN1 S FR 1:30
4,000 8:25 AM 8 x 25 on :30 R-STK,L-STK E/FA } 4x EN2 D STK 2:00
1 x 800 on 12:00 Free /HR 165 } EN1 S FR 1:30
YH/1500X4SET,A600FBK }
300 9:31 AM 1 x 300 on 5:00 REC REC S CHO 1:40
9:36 AM Finish time. Total: 7,500 meters. Stress Value = 88
Daily Workout [1483] for Monday, August 4, 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 6:15 PM 1 x 1000 on 15:00 SNO/YH6:00-2000 EN1 D SNO 1:30
1,000 6:32 PM 10 x 100 on 1:30 IM SWIM REC S IM 1:30
3,000 6:49 PM 5 x 200 on 2:40 Free/PULL } 1x EN1 P FR 1:20
10 x 100 on 1:30 BK/PULL } EN1 P BK 1:30
5 x 200 on 2:40 Free/PULL DES } EN2 P FR 1:20
100 7:32 PM 1 x 100 on 2:00 REC REC S CHO 2:00
2,000 7:36 PM 4 x 25 on :30 DASH KICK } 4x SP1 K STK 2:00
4 x 50 on :50 EZ KICK } EN1 K STK 1:40
1 x 200 on 5:00 NEG KICK/IM ORDER } EN1 K IM 2:30
400 8:19 PM 1 x 400 on 6:00 REC REC S CHO 1:30
8:25 PM Finish time. Total: 7,500 meters. Stress Value = 108
Daily Workout [1484] for Tuesday, August 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 7:30 AM 5 x 200 on 3:15 CHS-K-PRLIM-RLIM-IM REC D MIX 1:38
1,000 7:48 AM 5 x 100 on 1:30 Free } 1x EN1 S FR 1:30
1 x 100 on 1:25 Free } EN1 S FR 1:25
1 x 100 on 1:20 Free } EN2 S FR 1:20
1 x 100 on 1:15 Free } EN2 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
200 8:03 AM 8 x 25 on :30 UWK NOBRS SP3 K CHO 2:00
1,500 8:09 AM 10 x 50 on :45 FLY PULL } 1x EN1 P FLY 1:30
5 x 100 on 1:30 FINS BK KRLS } EN1 D BK 1:30
2 x 250 on 4:20 BR 3K2K1KKRLS } EN1 D BR 1:44
300 8:34 AM 12 x 25 on :30 STK DRLS/SUB ALT EN2 D STK 2:00
1,500 8:42 AM 1 x 75 on 1:00 STK DIVE&TURN } 3x SP2 S STK 1:20
1 x 25 on :30 MAX } SP2 S STK 2:00
8 x 50 on :45 REC } REC S CHO 1:30
1,500 9:06 AM 10 x 150 on 1:55 Free/PULL YU25X100 EN2 P FR 1:17
200 9:27 AM 1 x 200 on 4:00 REC REC S CHO 2:00
9:31 AM Finish time. Total: 7,200 meters. Stress Value = 118
Daily Workout [1485] for Tuesday, August 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 6 x 100 on 1:30 HR CHECK } 1x EN1 S FR 1:30
4 x 100 on 1:40 IM KRLS JOG } EN1 D IM 1:40
200 6:47 PM 1 x 200 on 4:00 SP3&REC SP3 S STK 2:00
2,800 6:53 PM 8 x 100 on 1:20 HR170 } 1x EN2 S FR 1:20
1 x 200 on 4:00 REC } REC S FR 2:00
8 x 100 on 1:20 Free/DES } EN2 S FR 1:20
1 x 200 on 4:00 REC } REC S FR 2:00
8 x 100 on 1:20 Free/FAST } EN3 S FR 1:20
YU30X100,A3Sx8x50 }
1,500 7:35 PM 3 x 500 on 8:00 FINS BRK FRK EN1 K MIX 1:36
300 8:01 PM 3 x 100 on 3:00 KICK FAST! 80" EN3 K FR 3:00
1,000 8:12 PM 20 x 50 on :55 RING TUBE/YU4x400IM EN1 P RNG 1:50
200 8:32 PM 1 x 200 on 4:00 REC REC S CHO 2:00
8:36 PM Finish time. Total: 7,000 meters. Stress Value = 155
Daily Workout [1486] for Thursday, August 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
====== ======== ========================================== === = === ====
1,000 7:30 AM 1 x 300 on 4:30 CHO } 1x REC S CHO 1:30
1 x 300 on 4:30 IM } REC S IM 1:30
1 x 400 on 6:00 SNO } EN1 D SNO 1:30
1,000 7:47 AM 10 x 100 on 1:20 Free/1:30-1:10 EN2 S FR 1:20
100 8:02 AM 1 x 100 on 2:00 REC REC S CHO 2:00
1,400 8:06 AM 8 x 50 on :55 Free/BK KICK FA } 1x SP1 K FRB 1:50
1 x 100 on 2:00 EZ } REC K FRB 2:00
8 x 50 on :55 Free/PULL RING TU } SP1 P RNG 1:50
1 x 100 on 2:00 EZ } REC S CHO 2:00
8 x 50 on :55 Free/FA 30" 195 } SP1 S FR 1:50
YU/7x400IM 5:30 }
1,000 8:34 AM 1 x 1000 on 16:00 DRLS IM REC D IM 1:36
1,200 8:52 AM 3 x 400 on 10:00 PADPV/FAST 4:23 EN3 P FR 2:30
YU/6x400 5:00
300 9:24 AM 1 x 300 on 5:00 REC REC S CHO 1:40
9:29 AM Finish time. Total: 6,000 meters. Stress Value = 211
Daily Workout [1487] for Thursday, August 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
====== ======== ======================================= === = === ====
1,200 6:30 PM 1 x 300 on 4:30 SNOFR } 1x REC D SNO 1:30
1 x 300 on 4:45 RLBK } REC D BK 1:35
1 x 300 on 4:45 BRKICK } REC K BR 1:35
1 x 300 on 4:30 FLYPULL } EN1 P FLY 1:30
700 6:50 PM 5 x 100 on 1:20 Free/1:10-1:30 } 1x EN2 S FR 1:20
8 x 25 on :30 Free/DPS-SUB } EN2 S FR 2:00
400 7:02 PM 16 x 25 on :30 SIDEK-RDPS-LDPS-CUP REC D FR 2:00
500 7:12 PM 10 x 50 on 1:00 Free/35"U-DPS EN1 S FR 2:00
500 7:24 PM 5 x 100 on 2:00 Free/170HR 65" EN2 S FR 2:00
YU/5x500 6:20
100 7:36 PM 1 x 100 on 2:00 REC REC S CHO 2:00
1,000 7:40 PM 1 x 1000 on 2:00 200FL-BK-BR-400FR EN1 K IM :12
1,000 7:44 PM 1 x 1000 on 15:00 " EN1 P IM 1:30
1,000 8:01 PM 5 x 200 on 3:00 IM/165HR EN1 S IM 1:30
200 8:18 PM 1 x 200 on 4:00 REC REC S CHO 2:00
8:22 PM Finish time. Total: 6,600 meters. Stress Value = 68
Daily Workout [1488] for Friday, August 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
====== ======== =========================================== === = === ====
2,000 7:30 AM 1 x 500 on 8:00 KICK/4x25UW } 1x REC K CHO 1:36
1 x 500 on 8:00 SNO-FREE } EN1 D SNO 1:36
1 x 500 on 8:00 125ORD/100ROLLK25S } EN1 K IM 1:36
1 x 500 on 8:00 IM } EN1 S IM 1:36
1,200 8:04 AM 16 x 25 on :30 SK-RDP-LDP-SUB } 1x EN2 S FR 2:00
8 x 50 on :45 Free } EN1 S FR 1:30
4 x 100 on 1:30 Free } EN2 S FR 1:30
1,600 8:26 AM 2 x 400 on 6:00 IM } 1x EN1 P IM 1:30
4 x 200 on 2:30 Free } EN2 P FR 1:15
100 8:50 AM 1 x 100 on 2:00 REC REC S CHO 2:00
1,500 8:54 AM 1 x 1500 on 20:00 Free/800REC-400EN2 EN1 S FR 1:20
200EN3-100SP3 MIX
600 9:16 AM 4 x 25 on :30 UWK-DASHK } 2x SP3 K FR 2:00
1 x 50 on 1:00 EZ } REC K CHO 2:00
1 x 100 on 2:00 KICK MAX } SP1 K FR 2:00
1 x 50 on 1:00 EZ } REC K CHO 2:00
9:28 AM Finish time. Total: 7,000 meters. Stress Value = 108
最近したこと。家の壁塗り ”キシラデ”という塗料塗りました。
家はOMいうて、おもしろいのO、もったいないMを頭文字にした仕組みです。
私の好きなワーゲンビートルの空冷からヒントにして・・・前に話ししましたっけ。
この仕組みでプール作れば、おもしろいかも。
今作っているもの。メルマガ構築。残念ながらK-1サイトのメルマガではありません。
ちゅーわけで、何でも屋コーチですが８月は本職でがんばります(;_:)。
See you♪