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♪