Mar '04 TEAMK-1 WORKOUTS teamK-1
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3/25更新
Energy Analysis - Yardage Totals
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 02/29/2004 through Friday 03/26/2004
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 %
======== ========== ========== ========== ========== ========== ==========
02/29/2004 17,800 30 26,200 44 3,600 6 4,600 8 4,500 8 150 0
03/07/2004 34,575 42 25,325 31 9,900 12 7,700 9 3,000 4 175 0
03/14/2004 32,500 46 21,300 30 4,500 6 2,800 4 5,050 7 1,700 2
03/21/2004 25,725 62 9,000 22 4,300 10 1,600 4 300 1 75 0
Total 110,600 44 81,825 32 22,300 9 16,700 7 12,850 5 2,100 1
Average 27,650 20,456 5,575 4,175 3,212 525
Cyc Date (7) SP3 % Total
======== ========== =========
02/29/2004 2,050 3 58,900
03/07/2004 2,225 3 82,900
03/14/2004 2,350 3 70,200
03/21/2004 700 2 41,700
Total 7,325 3 253,700
Average 1,831 63,425
Stroke Category Analysis
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 02/29/2004 through Friday 03/26/2004
Cyc Date 1) FR % 2) BK % 3) BR % 4) FLY % 5) IM % 6) STK %
======== ========== ========== ========== ========== ========== ==========
02/29/2004 12,350 21 2,675 5 2,200 4 2,700 5 9,000 15 11,050 19
03/07/2004 30,700 37 3,400 4 3,000 4 4,300 5 20,500 25 4,750 6
03/14/2004 18,400 26 1,400 2 1,800 3 0 0 9,100 13 7,800 11
03/21/2004 7,175 17 0 0 0 0 0 0 10,000 24 5,200 12
Total 68,625 27 7,475 3 7,000 3 7,000 3 48,600 19 28,800 11
Average 17,156 1,868 1,750 1,750 12,150 7,200
Cyc Date 7) FRM % 9) FIN % 13) CHO % 14) MIX % 15) FRB % 16) BKR %
======== ========== ========== ========== ========== ========== ==========
02/29/2004 0 0 2,300 4 11,250 19 2,975 5 400 1 0 0
03/07/2004 0 0 1,500 2 12,150 15 1,600 2 0 0 1,000 1
03/14/2004 1,600 2 6,000 9 20,100 29 1,600 2 800 1 0 0
03/21/2004 0 0 1,000 2 17,025 41 300 1 600 1 0 0
Total 1,600 1 10,800 4 60,525 24 6,475 3 1,800 1 1,000 0
Average 400 2,700 15,131 1,618 450 250
Cyc Date 17) RNG % 19) SNO % Total
======== ========== ========== =========
02/29/2004 0 0 2,000 3 58,900
03/07/2004 0 0 0 0 82,900
03/14/2004 0 0 1,600 2 70,200
03/21/2004 400 1 0 0 41,700
Total 400 0 3,600 1 253,700
Average 100 900 63,425
Summary of Swim, Kick, Pull, Drill, Dryland, Meeting
Cyc Date Swim % Kick % Pull % Drill % Dryland % Meeting % Total
======== ========== ========== ========== ========== ========== ========== =====
02/29/2004 30,125 51 14,900 25 6,200 11 7,675 13 0 0 0 0 59K
03/07/2004 48,700 59 15,150 18 8,350 10 10,700 13 0 0 0 0 83K
03/14/2004 31,700 45 18,400 26 6,000 9 14,100 20 0 0 0 0 70K
03/21/2004 25,500 61 4,750 11 2,200 5 9,250 22 0 0 0 0 42K
Total 136,025 54 53,200 21 22,750 9 41,725 16 0 0 0 0 254K
Average 34,006 13,300 5,687 10,431 0 0 63K
JOCですね。私はチラッと行きますー。
こう・・なんか久々に優勝したいよね。独り言やけど。
じゃーまた。
Daily Workout [1688] for Friday, March 19, 2004
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 6:30 PM 5 x 200 on 2:40 Free 3BRS DES } 1x EN1 S FR 1:20
10 x 100 on 1:30 25K&50SBR,25FRBLDUP } EN1 D BR 1:30
2,000 7:00 PM 5 x 200 on 3:00 25KLRSFLY,UWK&SWMBK } 1x EN1 D MIX 1:30
10 x 100 on 1:30 STRETCHK&RLS,FINSPAD } EN1 D FR 1:30
300 7:32 PM 1 x 25 on :20 FINS SWIM SPRINT } 6x SP3 S STK 1:20
1 x 25 on :40 REC } REC S CHO 2:40
2,000 7:40 PM 1 x 200 on 3:00 BK/1S SPLY,2SDPS } 2x EN1 S BK 1:30
1 x 800 on 11:00 Fr/1S DPS,2S SPLY } EN1 S FR 1:23
AI/FINISH }
1,000 8:10 PM 5 x 200 on 3:10 3'20"~3'05DROPPING EN2 K FR 1:35
1,000 8:27 PM 20 x 50 on :45 REC REC S CHO 1:30
8:42 PM Finish time. Total: 8,300 meters. Stress Value = 95
Daily Workout [1689] for Saturday, March 20, 2004
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 8:00 AM 2 x 400 on 6:00 AT50M POOL/SWIM } 1x REC S CHO 1:30
1 x 400 on 6:00 PULL/300IM100SPLY } REC S IM 1:30
1 x 400 on 6:00 FINS/300IM100SPLY } EN1 K IM 1:30
400 8:26 AM 8 x 50 on 1:20 25UW~DRLS/25DRLS~UW SP3 D FIN 2:40
600 8:38 AM 12 x 50 on :45 FINS/KRLS EN1 D STK 1:30
1,000 8:49 AM 5 x 50 on :50 IM/STK-BLDUP } 4x EN1 S IM 1:40
400 9:07 AM 8 x 50 on 1:00 STK/BLD-UP-HARD SP1 S STK 2:00
100 9:17 AM 1 x 100 on 2:00 REC REC S CHO 2:00
800 9:21 AM 8 x 100 on 1:30 HR CHECK EN1 S STK 1:30
100 9:35 AM 1 x 100 on 2:00 REC REC S CHO 2:00
400 9:39 AM 8 x 50 on 1:00 7FOOT1HAND SP1 S STK 2:00
100 9:49 AM 1 x 100 on 3:00 REC REC S CHO 3:00
300 9:54 AM 3 x 100 on 4:00 MAX! SHI03"1-3"4-2"4 SP2 S STK 4:00
500 10:08 AM 10 x 50 on 1:00 REC REC S CHO 2:00
HIROKI'S LAST
10:20 AM Finish time. Total: 6,300 meters. Stress Value = 152
Daily Workout [1690] for Monday, March 22, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
400 5:30 PM 4 x 100 on 1:40 SKPS/AM SHIHO'S MENU REC S CHO 1:40
600 5:38 PM 4 x 150 on 2:30 SKPS/FRBK EN1 D FRB 1:40
800 5:50 PM 4 x 200 on 3:20 SKPS/IM EN1 D IM 1:40
500 6:05 PM 1 x 500 on 8:00 KICK/SPEEDPLAY EN1 K FR 1:36
400 6:15 PM 1 x 25 on :30 SP/K17"3 R16"5 L16"5 } 4x SP3 D FR 2:00
S13"9 }
1 x 75 on 1:30 KRLS/REC } REC D FR 2:00
200 6:25 PM 1 x 200 on 4:00 SCULL&ELBOWUP DRLS REC D FR 2:00
1,400 6:31 PM 5 x 200 on 2:20 PADV/30"~15"DRP,2'17 } 1x EN3 P FR 1:10
1 x 400 on 6:00 PV/IM } REC P IM 1:30
100 6:50 PM 1 x 100 on 3:00 REC REC S CHO 3:00
800 6:55 PM 4 x 100 on 1:30 16"137,14"154,9"6/67 } 1x EN2 S FR 1:30
4"0/182 }
2 x 200 on 3:00 1SPLY,2NEG 4"4-4"3 } EN3 S FR 1:30
-2"7-1"5/187
400 7:09 PM 1 x 400 on 7:00 KICK SPEEDPLAY } 1x EN1 K FR 1:45
1,000 7:18 PM 1 x 1000 on 15:00 FINS DRLS&UWK EN1 K FIN 1:30
600 7:35 PM 1 x 600 on 10:00 REC&SP3 REC S CHO 1:40
7:45 PM Finish time. Total: 7,200 meters. Stress Value = 142
Daily Workout [1691] for Monday, March 22, 2004
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 6:00 PM 1 x 4000 on 60:00 UP/MIX SET IM REC S IM 1:30
800 7:02 PM 8 x 25 on :30 KRLS/SPRINT } 2x SP3 D STK 2:00
8 x 25 on :30 KRLS/REC } REC D STK 2:00
900 7:20 PM 1 x 100 on 1:45 DRLS } 3x EN1 D STK 1:45
1 x 200 on 3:00 SPEED PLAY } EN2 S STK 1:30
400 7:36 PM 4 x 100 on 1:30 CHECK EN2 S FR 1:30
100 7:44 PM 1 x 100 on 3:00 REC REC S CHO 3:00
300 7:49 PM 6 x 50 on 1:30 MAX!/YU12X50 45" SP1 S STK 3:00
500 8:00 PM 1 x 500 on 10:00 REC REC S CHO 2:00
8:10 PM Finish time. Total: 7,000 meters. Stress Value = 69
4X100 1:30 FR
SHI 12"2/141 09"3/161 07"6/171 02"2/182 DES
YU 01"7 01"7 01"6 00"1/187 HARD
6X 50 1:30 HARD
SHI 29"0 29"1 29"4 29"3 28"8 28"9/189-170-136
12X50 45 HARD
YU 29"2 29"5 29"7 29"8 30"0 30"1
30"3 30"1 29"9 29"6 29"3 28"7/189
Daily Workout [1692] for Tuesday, March 23, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,000 6:00 PM 1 x 100 on 1:30 FrS } 1x REC S FR 1:30
1 x 200 on 3:20 FRBR RSTK } REC D CHO 1:40
1 x 300 on 5:00 FRBRBK LSTK } REC D MIX 1:40
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
2,000 6:18 PM 1 x 400 on 6:20 75K&S } 1x EN1 K IM 1:35
1 x 300 on 4:40 50K&S } EN1 K IM 1:33
1 x 200 on 3:20 25K&S } EN1 K IM 1:40
1 x 100 on 1:30 SWIM } EN1 S IM 1:30
1 x 100 on 1:30 FINS KRLS 25SP } EN1 D STK 1:30
1 x 200 on 3:00 20SP } EN1 D STK 1:30
1 x 300 on 4:30 15SP } EN1 D STK 1:30
1 x 400 on 6:00 10SP } EN1 D STK 1:30
650 6:51 PM 1 x 650 on 12:30 KICK REC K CHO 1:55
350 7:05 PM 1 x 350 on 6:00 DRLS REC D CHO 1:43
1,200 7:13 PM 3 x 400 on 5:40 +30"/04"8 18S 156 EN2 S FR 1:25
57"18S166,50"18S177
YU/3X500 SPLY
400 7:32 PM 1 x 400 on 6:00 RING TUBE EN1 P RNG 1:30
800 7:40 PM 4 x 200 on 3:30 KRLS EN1 D STK 1:45
400 7:56 PM 1 x 400 on 7:00 KICK EN1 K STK 1:45
200 8:05 PM 1 x 200 on 3:00 SHI/DASHK 2'52"8 EN3 K FR 1:30
YU/200PADV 1'59"8
300 8:10 PM 1 x 300 on 5:00 REC REC S CHO 1:40
8:15 PM Finish time. Total: 7,300 meters. Stress Value = 84
Daily Workout [1693] for Wednesday, March 24, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
1,000 6:00 PM 1 x 1000 on 16:00 DRLS&SWIM REC D CHO 1:36
1,200 6:18 PM 1 x 400 on 7:00 KICK } 1x REC K IM 1:45
1 x 400 on 6:00 PULL } REC P IM 1:30
1 x 400 on 6:00 SWIM } REC S IM 1:30
1,000 6:39 PM 4 x 100 on 2:00 KRLS } 1x REC D STK 2:00
4 x 75 on 1:30 KRLS } EN1 D STK 2:00
4 x 50 on 1:00 KRLS } EN2 D STK 2:00
4 x 25 on :40 KRLS } SP3 D STK 2:40
400 7:01 PM 8 x 50 on :45 PACE/7FOOT1HAND EN2 S FR 1:30
SHI31"6/191,YU9"6 85
400 7:09 PM 1 x 400 on 6:00 200SPLY200REC REC S CHO 1:30
400 7:17 PM 8 x 50 on :45 PACEHAND SHI31"8/189 EN2 S FR 1:30
~157~124HR/YU29"4
184~164"~129
400 7:25 PM 1 x 400 on 6:00 REC REC S CHO 1:30
2,200 7:33 PM 1 x 2200 on 35:00 YOUR CHOICE REC S CHO 1:35
8:08 PM Finish time. Total: 7,000 meters. Stress Value = 30
Daily Workout [1694] for Thursday, March 25, 2004
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 5 x 200 on 3:30 SIDEK~SCULL~RLS REC D IM 1:45
1,200 8:19 AM 1 x 100 on 1:40 ORDER-DRLS } 4x REC D IM 1:40
1 x 200 on 3:20 IMDES } EN1 S IM 1:40
100 8:41 AM 4 x 25 on :30 12.5DASH-EZ-25DASH-E SP3 D FR 2:00
GK7"7-R6"0-L5"8-S3"7
400 8:45 AM 1 x 400 on 8:00 REC REC S CHO 2:00
400 8:55 AM 4 x 100 on 1:30 DES EN2 S FR 1:30
300 9:03 AM 3 x 100 on 1:30 ASCEND EN2 S FR 1:30
300 9:09 AM 1 x 300 on 10:00 KICK EN1 K FR 3:20
75 9:21 AM 1 x 75 on 1:00 DIVE! 14"4-29"5-44"6 SP2 S FR 1:20
FOOT
425 9:24 AM 1 x 425 on 6:00 REC REC S CHO 1:25
9:30 AM Finish time. Total: 4,200 meters. Stress Value = 40
4X100 1:30 DES
9"6 7"5 6"3 4"1
16S 17S 17S 17S
141 157 168 181-158
3X100 1:30 ASCEND
6"7 7"7 12"6
16S 15S 14S
167 167 151
Daily Workout [1695] for Thursday, March 25, 2004
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 6:30 PM 1 x 4000 on 60:00 FT REC S CHO 1:30
7:30 PM Finish time. Total: 4,000 meters. Stress Value = 0
最近の読書
竜馬、第六巻まで行きました。薩長同盟成立。なんかもう少しで終わってしまうのが惜しい。
昨日NHKで特集してましたね。
「今一度、日本（ニッポン）をせんたく致し申し候」
平等、日本人、株式会社、新婚旅行・・今では当たり前のこと、どれも竜馬が最初・・・
すごいよね。
２回目読んで違うこと思うのは、司馬さんはこれ考えて書いてないやろーってこと。
なんかこう人格が乗り移ってるちゅーか、下りてきているっていうか（そんなあほな(~_~)
すごいよねその２．
まだ読んでない？読まなきゃ。
3/18更新
Daily Workout [1669] for Wednesday, March 10, 2004
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 FRP } 1x REC P FR 1:30
1 x 300 on 4:45 BRK } REC K BR 1:35
1 x 200 on 3:00 BK } REC S BK 1:30
1 x 100 on 1:30 Butterfly } REC S FLY 1:30
800 8:47 AM 8 x 100 on 1:40 Breaststroke/3K~DPS EN1 K BR 1:40
800 9:02 AM 8 x 100 on 1:30 Butterfly/PULL EN1 P FLY 1:30
800 9:16 AM 8 x 100 on 1:40 Back/VASSALLO&SWIM EN1 S BK 1:40
100 9:31 AM 1 x 100 on 2:00 REC REC S CHO 2:00
500 9:35 AM 20 x 25 on :30 KRLSPRINT&EASY SP3 D FR 2:00
1.3.5EZ,2.4HARD
K9"2,R6"6,L6"3HUP5"0
1,000 9:47 AM 1 x 400 on 8:00 6'25"HR178 } 1x EN2 K FR 2:00
1 x 300 on 6:00 4'38"HR177 } EN2 K FR 2:00
1 x 200 on 4:00 2'57"4HR177 } EN2 K FR 2:00
1 x 100 on 2:00 1'23"8 } EN2 K FR 2:00
10:07 AM Finish time. Total: 5,000 meters. Stress Value = 70
Daily Workout [1670] for Wednesday, March 10, 2004
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 5:30 PM 1 x 400 on 6:00 Free } 1x REC S FR 1:30
1 x 400 on 6:30 BK } REC P BK 1:38
1 x 400 on 7:00 BR } REC K BR 1:45
1,400 5:51 PM 3 x 400 on 6:00 FINS/SDK,RL,UW&S } 1x REC D FLY 1:30
8 x 25 on :40 UWK,NOBRS } SP3 K FLY 2:40
750 6:16 PM 10 x 25 on :30 SP20"/EZ40" } 1x SP3 K STK 2:00
10 x 25 on :30 } SP3 P STK 2:00
10 x 25 on :30 } SP3 S STK 2:00
1,600 6:33 PM 1 x 400 on 6:30 PULL/NOT YOUR STK } 2x EN1 P MIX 1:38
1 x 400 on 7:00 KICK/" } EN1 K MIX 1:45
400 7:02 PM 4 x 100 on 1:30 Individual Medley REC S IM 1:30
800 7:10 PM 4 x 200 on 3:00 STK/DES 2'20"HR173 EN2 S FR 1:30
1,200 7:24 PM 3 x 400 on 6:00 5'0"HR155,4'42"HR181 EN2 S FR 1:30
1,600 7:44 PM 2 x 800 on 11:00 9'23"HR181 EN2 S FR 1:23
AI/400BK 5'09"
250 8:08 PM 1 x 250 on 5:00 REC REC S CHO 2:00
8:13 PM Finish time. Total: 9,200 meters. Stress Value = 139
Daily Workout [1671] for Thursday, March 11, 2004
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 6:30 PM 10 x 100 on 1:30 FRBKBR-RLFLY-IM REC S IM 1:30
1,000 6:47 PM 20 x 50 on :45 L2-R1-DPS ALT EN1 D FR 1:30
1,000 7:04 PM 1 x 1000 on 15:00 PULL/4321,SPLY EN1 P FR 1:30
700 7:21 PM 1 x 25 on :30 Free/13"9 } 1x SP3 S FR 2:00
3 x 25 on :30 EZ~SPEEDPLAY REST1' } EN1 S FR 2:00
1 x 50 on 1:00 25BLD25SP,15"1-29"5 } SP3 S FR 2:00
3 x 50 on 1:00 EZ~SPLY RST1'30" } EN1 S FR 2:00
1 x 75 on 1:30 25BLD50SP,15"4-45"3 } SP2 S FR 2:00
3 x 75 on 1:30 EZ REST2'00" } REC S FR 2:00
1 x 100 on 2:00 MAX/15"3-30"8-46"2 } SP2 S FR 2:00
1'00"8 }
400 7:37 PM 1 x 400 on 8:00 200REC~200EZK REC S CHO 2:00
7:45 PM Finish time. Total: 4,100 meters. Stress Value = 47
Daily Workout [1672] for Thursday, March 11, 2004
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 6:30 PM 1 x 1000 on 15:00 UP REC S CHO 1:30
1,000 6:47 PM 20 x 50 on 1:00 HARD SP1 S STK 2:00
200 7:09 PM 1 x 200 on 5:00 REC REC S CHO 2:30
1,000 7:16 PM 20 x 50 on :40 HARD EN3 S STK 1:20
1,000 7:31 PM 1 x 1000 on 15:00 REC REC S CHO 1:30
1,000 7:48 PM 1 x 1000 on 17:00 KICK REC K CHO 1:42
1,000 8:07 PM 1 x 1000 on 15:00 PULL REC P CHO 1:30
1,000 8:24 PM 1 x 1000 on 15:00 SWIM REC S CHO 1:30
500 8:41 PM 10 x 50 on 1:00 HARD SP1 S FR 2:00
300 8:53 PM 1 x 300 on 5:00 REC REC S CHO 1:40
8:58 PM Finish time. Total: 8,000 meters. Stress Value = 198
Daily Workout [1673] for Friday, March 12, 2004
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
====== ======== ======================= === = === ====
10:00 AM 99:00 DRY LAND REC L CHO :00
11:39 AM Finish time. Total: meters. Stress Value = 0
Daily Workout [1674] for Friday, March 12, 2004
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 6:30 PM 10 x 100 on 1:20 Free/3BRS } 1x EN1 S FR 1:20
5 x 200 on 3:00 BKBR By100 } EN1 S BKR 1:30
10 x 100 on 1:40 FLY KRLS } EN1 D FLY 1:40
5 x 200 on 3:00 IM/DES } EN1 S IM 1:30
3,600 7:32 PM 1 x 1000 on 15:00 1FL2BR3BK4FR } 1x EN1 P IM 1:30
1 x 1200 on 18:00 15FL25BR35BK45FR } EN1 K IM 1:30
1 x 1400 on 21:00 2FL3BR4BK5FR } EN1 S IM 1:30
400 8:28 PM 1 x 400 on 6:00 REC REC S CHO 1:30
8:34 PM Finish time. Total: 8,000 meters. Stress Value = 84
Daily Workout [1675] for Saturday, March 13, 2004
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 50:00 UP/IN50m REC S CHO 1:40
2,000 8:52 AM 20 x 100 on 1:30 HARD/MID10x3:00 EN3 S FR 1:30
1,000 9:24 AM 1 x 1000 on 15:00 RECDRLS REC D CHO 1:30
9:39 AM Finish time. Total: 6,000 meters. Stress Value = 132
Daily Workout [1676] for Monday, March 15, 2004
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 AT TAISHI SHIHO REC S CHO 1:30
THIS WEEK AM
1,000 8:17 AM 1 x 1000 on 16:00 IM DRLS REC D IM 1:36
1,000 8:35 AM 1 x 400 on 7:00 IMK/75SP } 1x EN1 K IM 1:45
1 x 300 on 4:30 IMP/50SP } EN1 P IM 1:30
1 x 200 on 3:30 IMDRLS/25SP } EN1 D IM 1:45
4 x 25 on :40 IM SPRINT } SP3 S IM 2:40
100 8:54 AM 4 x 25 on :40 UWK SP3 K IM 2:40
400 8:58 AM 16 x 25 on :30 KRLS/1SP3EZ EN2 D FR 2:00
400 9:08 AM 1 x 400 on 7:00 KICK SPEEDPLAY EN1 K CHO 1:45
100 9:17 AM 1 x 100 on 2:00 REC REC S CHO 2:00
200 9:21 AM 4 x 50 on 1:40 9"0-8"9-8"8-8"7 SP2 S FR 3:20
MAX SET REST CHOICE
400 9:29 AM 1 x 100 on 3:00 NEG/30"6-1'01"3HR191 } 1x SP2 S FR 3:00
1 x 100 on 3:30 30"3-1'01"5 HR192 } SP2 S FR 3:30
1 x 100 on 3:00 REC } REC S CHO 3:00
1 x 100 on 3:00 31"1-1'01"9 } SP2 S FR 3:00
200 9:43 AM 1 x 200 on 5:00 REC REC S CHO 2:30
400 9:50 AM 1 x 200 on 5:00 NEG/4"3-4"0-2"8-1"4 } 1x EN3 S FR 2:30
1 x 200 on 5:00 2"1-3"5-1"9-0"7 08"4 } SP2 S FR 2:30
HR/191-194 }
1,000 10:02 AM 1 x 1000 on 15:00 FINS KICK REC K FIN 1:30
500 10:19 AM 1 x 500 on 8:00 KICK NO FINS REC K CHO 1:36
300 10:29 AM 1 x 300 on 5:00 REC~1H DRY-CYBEX REC S CHO 1:40
THIS WEEK
10:36 AM Finish time. Total: 7,000 meters. Stress Value = 122
Daily Workout [1677] for Monday, March 15, 2004
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 35:00 SKPD By500 REC D CHO 1:45
400 6:07 PM 8 x 25 on :30 4t12.5DASH/4tSUB } 1x SP2 S STK 2:00
8 x 25 on :30 4tEZ/4tDPS } REC S STK 2:00
400 6:17 PM 4 x 100 on 1:30 DES EN1 S STK 1:30
450 6:25 PM 1 x 200 on 10:00 MAX } 1x EN3 S STK 5:00
1 x 150 on 10:00 MAX } SP1 S STK 6:40
1 x 100 on 2:00 MAX } SP2 S STK 2:00
1,500 6:49 PM 1 x 1500 on 25:00 KICK REC K CHO 1:40
1,500 7:16 PM 1 x 1500 on 25:00 PULL REC P CHO 1:40
750 7:43 PM 1 x 750 on 12:00 REC REC S CHO 1:36
7:55 PM Finish time. Total: 7,000 meters. Stress Value = 64
200-150-100SET
YU 2-04-6 1-33-6 ?
SHI2-13-5 1-38-3 1-02-6
HIR2-07-1 1-35-4 1-01-5
AI 2-24-7 1-45-2 1-07-8BK
Daily Workout [1678] for Tuesday, March 16, 2004
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 FINS KICK&DRLS REC K CHO 1:30
400 8:17 AM 16 x 25 on :30 KS,KRLS,HUP~CUP EN1 D FRM 2:00
200 8:27 AM 1 x 200 on 3:00 SCULL REC D CHO 1:30
1,000 8:32 AM 10 x 100 on 1:30 4t19"138,3t12"162 EN2 S FR 1:30
2t09"176,1t05"186
100 8:49 AM 1 x 100 on 2:00 REC&SCULL REC D CHO 2:00
400 8:53 AM 4 x 100 on 1:15 HARD!5"5-4"4-3"9-2"2 SP1 S FR 1:15
400 9:00 AM 1 x 400 on 6:00 REC REC S CHO 1:30
3,000 9:08 AM 1 x 1000 on 17:00 KICK/IM } 1x REC K IM 1:42
1 x 1000 on 15:00 PULL/IM } REC P IM 1:30
1 x 500 on 8:00 KICK/FR } EN1 K FR 1:36
1 x 500 on 7:00 PULL/FR } EN1 P FR 1:24
200 9:57 AM 1 x 200 on 4:00 REC REC S CHO 2:00
10:01 AM Finish time. Total: 6,700 meters. Stress Value = 73
Daily Workout [1679] for Tuesday, March 16, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
1,000 6:00 PM 1 x 1000 on 17:00 KICK REC K CHO 1:42
1,000 6:19 PM 1 x 1000 on 15:00 FINS KICK REC K FIN 1:30
400 6:36 PM 1 x 400 on 7:00 KICK BR REC K BR 1:45
200 6:45 PM 1 x 200 on 4:00 REC REC S CHO 2:00
2,000 6:51 PM 40 x 50 on :45 HARD/MID1E4H EN3 S FR 1:30
400 7:23 PM 1 x 400 on 6:00 REC REC S CHO 1:30
400 7:31 PM 16 x 25 on :30 KRL-HUP,CUP SPEZ SP3 D STK 2:00
500 7:41 PM 5 x 100 on 1:30 DES/18"152,11"159 EN2 S FR 1:30
08"178,04"184
200 7:50 PM 1 x 200 on 5:00 SCULL&REC REC D CHO 2:30
1,000 7:57 PM 20 x 50 on :45 HARD/MID2EZ3HARD SP1 S FR 1:30
400 8:14 PM 1 x 400 on 6:00 REC REC S CHO 1:30
8:20 PM Finish time. Total: 7,500 meters. Stress Value = 249
Test #146 on 03/16/2004
40 x 50m on 45 SC pushoff Freestyle
Column 1 Column 2 Column 3 Column 4 Column 5 Column 6 Column 7 Column 8 Column 9 Col 10 Average Std Dev
======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ========
Hiroki Fujishima
31.90 32.10 32.70 32.40 32.20 32.60 31.60 31.70 32.30 32.00
32.50 32.50 31.90 32.20 31.70 31.70 32.20 32.00 32.00 31.90
32.10 32.00 31.90 31.70 31.70 31.60 31.60 31.60 32.20 31.90
31.30 31.90 31.90 31.60 31.40 31.50 31.70 31.90 31.30 32.80 31.94 31.94
Heartrate: 183 0 0
Yusuke Kobayashi
31.50 32.50 31.90 31.90 31.80 31.60 31.20 31.20 31.20 31.10
31.20 32.30 31.30 31.20 31.80 32.20 31.60 31.50 31.70 32.10
31.40 31.50 31.90 31.60 31.60 31.40 31.60 31.30 31.50 32.00
31.20 31.50 31.50 31.70 32.10 31.80 32.00 32.10 32.10 32.00 31.67 31.67
Heartrate: 187 0 0
Shiho Yoshimura
31.50 32.60 32.90 32.70 32.30 32.90 32.60 32.70 32.10 31.80
32.00 32.50 32.20 32.00 31.90 32.50 32.00 32.00 31.80 32.30
32.40 31.90 32.40 32.50 32.40 32.70 32.30 32.50 32.70 32.00
32.30 32.10 32.20 32.00 31.90 32.30 32.20 31.90 32.00 32.90 32.27 32.27
Heartrate: 191 0 0
Test #147 on 03/16/2004
20 x 50m on 45 SC pushoff Freestyle
Column 1 Column 2 Column 3 Column 4 Column 5 Column 6 Column 7 Column 8 Column 9 Col 10 Average Std Dev
======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ========
Yusuke Kobayashi
30.50 30.60 30.90 31.00 31.60 31.40 31.50 31.60 31.80 31.60
31.70 31.30 31.90 31.50 31.30 31.20 31.20 31.30 31.00 31.00 31.30 31.30
Heartrate: 187 0 0
Shiho Yoshimura
30.30 30.80 30.90 31.70 32.10 31.90 31.00 30.80 31.10 30.50
30.60 30.40 30.80 30.70 30.80 30.60 30.40 30.20 30.30 29.90 30.79 31.11
Heartrate: 190 0 0
MID/AI 4X50 45"SET BK
32.6-33.5-33.4-35.2 33.3-33.6-36.1-36.4
33.4-34.5-34.6-35.0 33.7-34.6-34.8-35.5
35.4-34.4-33.3-34.4 34.7-33.8-34.3-35.7
34.9-34.6-34.8-35.3 34.9-35.2-35.0-35.1 183
3X50 45"
32.8-33.2-34.0 33.1-33.4-34.2
33.1-32.7-33.6 32.8-32.1-33.8 186
Daily Workout [1680] for Wednesday, March 17, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
400 8:00 AM 1 x 400 on 6:00 SWIM REC S CHO 1:30
600 8:08 AM 3 x 200 on 3:30 SIDEK,SCULL,UWK REC D CHO 1:45
1,800 8:20 AM 3 x 200 on 3:30 FINS/FL-BK-BR } 1x REC D MIX 1:45
3 x 200 on 3:30 STRECH-GK,RL&DPS } EN1 D FR 1:45
3 x 200 on 3:30 FRONTSCULL~RL&DPS } EN1 D FR 1:45
400 8:53 AM 16 x 25 on :30 HE,EH,EZ,TURNDASH,H SP3 S FR 2:00
100 9:03 AM 1 x 100 on 2:00 REC REC S CHO 2:00
2,000 9:07 AM 1 x 400 on 5:45 40"/14S 17"6 137HR } 1x EN1 S FR 1:26
+30"REST DES }
1 x 400 on 5:40 38"/15S 07" 149HR } EN1 S FR 1:25
1 x 400 on 5:30 37"/16S 56" 156HR } EN1 S FR 1:23
1 x 400 on 5:15 36"/17S 47" 165HR } EN2 S FR 1:19
1 x 400 on 6:00 35"/18S~34"/19S 4-35 } EN2 S FR 1:30
184HR }
200 9:37 AM 1 x 200 on 4:00 REC REC S CHO 2:00
1,200 9:43 AM 1 x 200 on 3:30 KICK REV oder } 4x REC K IM 1:45
4 x 25 on :30 IM oder/DASH EZ } SP3 K IM 2:00
FL18"6 BK17"4 BR21"5 }
FR17"2 }
300 10:07 AM 1 x 300 on 5:00 REC REC S CHO 1:40
10:12 AM Finish time. Total: 7,000 meters. Stress Value = 79
Daily Workout [1681] for Wednesday, March 17, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 6:00 PM 1 x 1000 on 16:00 IM DRLS REC D IM 1:36
1,000 6:18 PM 1 x 400 on 6:00 PULL/BKFR } 2x EN1 P FRB 1:30
4 x 25 on :30 IM/SP } SP3 P IM 2:00
1,000 6:36 PM 1 x 400 on 6:30 KICK/BR } 1x EN1 K BR 1:38
1 x 600 on 9:00 FINS/SIDEK } REC K FIN 1:30
1,000 6:53 PM 1 x 1000 on 15:00 Backstroke EN1 S BK 1:30
2,800 7:10 PM 8 x 25 on :40 DASHK NOBRS/AI SWM } 1x SP3 K STK 2:40
6 x 100 on 1:40 SIDEK~DPS } EN1 K STK 1:40
6 x 50 on 1:30 GK3"5~9"7/AI SWM31" } SP1 K STK 3:00
2 x 350 on 6:00 EZPULL } REC P CHO 1:43
4 x 100 on 2:00 BRDK29"~25"/AI SWM } EN3 K STK 2:00
1 x 600 on 13:00 KICK } REC K CHO 2:10
400 8:09 PM 1 x 400 on 6:00 REC REC S CHO 1:30
8:15 PM Finish time. Total: 7,200 meters. Stress Value = 101
Daily Workout [1682] for Thursday, March 18, 2004
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 CHOICE REC S CHO 1:30
1,000 8:09 AM 1 x 1000 on 15:00 SNO 500DPS-500SPLY EN1 S SNO 1:30
1,200 8:26 AM 4 x 75 on 1:20 1.3KS(K-H),2.4KDS(DH } 4x EN1 S FRM 1:47
400 8:49 AM 1 x 400 on 7:00 SPEED PLAY EN1 K FR 1:45
400 8:58 AM 8 x 50 on 1:00 POINT SP EN2 S FR 2:00
400 9:08 AM 1 x 400 on 8:00 REC REC S CHO 2:00
400 9:18 AM 2 x 50 on :40 400BRK/30"0-30"5 } 1x SP1 S FR 1:20
1 x 100 on 1:20 31"8-03"6 HANDTOUCH } SP1 S FR 1:20
1 x 200 on 3:00 2"1-3"0-2"7-2"0/10"0 } SP1 S FR 1:30
400 9:26 AM 8 x 50 on :50 ASCEND EN2 S FR 1:40
200 9:34 AM 1 x 200 on 5:00 REC REC S CHO 2:30
400 9:41 AM 1 x 200 on 2:20 400BRK/2"4-3"7-2"7 } 1x SP2 S FR 1:10
2"7-2"0/2'10"9 }
1 x 100 on 1:10 31"7-03"0 } SP2 S FR 1:10
2 x 50 on :35 31"4-31"3 } SP2 S FR 1:10
200 9:47 AM 1 x 200 on 4:00 REC REC S CHO 2:00
1,000 9:53 AM 1 x 1000 on 15:00 FINS KICK REC K FIN 1:30
10:08 AM Finish time. Total: 6,500 meters. Stress Value = 125
Daily Workout [1683] for Thursday, March 18, 2004
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 6:30 PM 1 x 800 on 15:00 UP/IM REC D IM 1:53
2,000 6:47 PM 10 x 50 on 1:00 40X50KRLS HARD } 1x SP1 K STK 2:00
10 x 50 on 1:00 Rt-STK } SP1 D STK 2:00
10 x 50 on 1:00 Lft-STK } SP1 D STK 2:00
10 x 50 on 1:00 SWIM } SP1 S STK 2:00
3,500 7:29 PM 1 x 3500 on 60:00 YOUR CHOICE REC S CHO 1:43
8:29 PM Finish time. Total: 6,300 meters. Stress Value = 176
ようやく、練習入力追いついたー(;O;)
某吉村さんは強化練習に入り、一日約７時間のトレーニングで鍛えておりまっす。
朝練後はマシンで補強＆トレーナーにコンディショニング。理想的な環境だな。
おもろいのが、朝練◎〜補強＆ケア〜夕練△または○で翌日朝◎のパターン。
体？変わってきました。
先週８５ＫＭで今週７０ＫＭに落としてますー。joc組もがんばってます。
ほなまたー。
3/15更新
太子の館内写真アップしてます。いープールですよ〜。
わたしのFOMAでとってまっす。
http://sunss.com/SUNSCTAISHI/page3.html
そーそー、なんと太子では、キッズダンス、キッズ空手＆プールのチョイスokだ！！
空手すごい人気でーす。初日で体験会満員だ！先生はあの日進会館だ！(~_~;)やさしいよ。
http://sunss.com/SUNSCTAISHI/kids/
おっと本職。
えー練習が２回できました。まーまだそんなとこ。更新は10日までね。
先週は姫路で朝練。今週は太子で朝練。でpmは加西。水があればどこでもえーねん。
Daily Workout [1659] for Monday, March 1, 2004
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
====== ======== ============================================= === = === ====
600 5:30 PM 1 x 400 on 6:00 FRBKIM } 1x REC S MIX 1:30
8 x 25 on :30 Free SPEEDPLAY } EN2 S FR 2:00
2,000 5:42 PM 1 x 2000 on 30:00 Snorkeling-PADS EN1 S SNO 1:30
600 6:14 PM 8 x 25 on :30 DASH EZ } 1x SP3 S STK 2:00
8 x 25 on :25 SPEED PLAY } EN2 S STK 1:40
8 x 25 on :30 1H1E2H1E3H } SP3 S STK 2:00
400 6:27 PM 8 x 50 on :45 Free40" BK50" EN1 S FRB 1:30
400 6:35 PM 1 x 400 on 8:00 KICK SPEEDPLAY EN1 K CHO 2:00
2,000 6:45 PM 1 x 400 on 6:00 SWIM HARD } 1x SP1 S STK 1:30
1 x 400 on 6:00 SWIM EZ } REC S STK 1:30
4 x 200 on 3:00 STK150(100ASCE100DES } EN2 S STK 1:30
4 x 100 on 1:10 Free } EN3 S FR 1:10
200 7:15 PM 1 x 200 on 3:00 REC REC S CHO 1:30
3,300 7:20 PM 2 x 300 on 5:15 KICK } 1x REC K CHO 1:45
1 x 400 on 6:00 Butterfly } EN1 S FLY 1:30
2 x 300 on 5:15 KICK } REC K CHO 1:45
1 x 400 on 6:00 Backstroke } EN1 S BK 1:30
2 x 300 on 5:15 KICK } REC K CHO 1:45
1 x 400 on 6:30 Breaststroke } EN1 S BR 1:38
1 x 300 on 5:15 KICK } REC K CHO 1:45
500 8:17 PM 10 x 50 on :45 REC REC S CHO 1:30
8:25 PM Finish time. Total: 10,000 meters. Stress Value = 150
Daily Workout [1660] for Tuesday, March 2, 2004
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 6:00 PM 1 x 1000 on 17:00 Fr4S3L2R1K } 1x REC D FR 1:42
1 x 1000 on 17:00 BK1RT2V3PADV4S } REC P BK 1:42
1 x 1000 on 17:00 BR4K3GK2S1ONEK } EN1 K BR 1:42
1 x 1000 on 17:00 FL1UWK2R3L4S } EN1 D FLY 1:42
400 7:10 PM 16 x 25 on :30 IM4t/2H1EALT SP3 K IM 2:00
400 7:20 PM 8 x 50 on :50 KICK HARD SP1 S STK 1:40
50 7:28 PM 1 x 50 on 1:00 REC REC S CHO 2:00
800 7:31 PM 16 x 50 on :50 50H,25HE,50H,50E SP1 P STK 1:40
600 7:46 PM 12 x 50 on :45 STK HARD SP1 P STK 1:30
50 7:57 PM 1 x 50 on 1:00 REC REC S CHO 2:00
D/10x450IM 6-15DES
600 8:00 PM 1 x 50 on 1:00 Your Stroke/LIMITSET } 3x SP2 S STK 2:00
1 x 150 on 9:00 REC } REC S CHO 6:00
2,000 8:32 PM 1 x 2000 on 40:00 KICK ON BRD DES EN1 K STK 2:00
300 9:14 PM 1 x 300 on 5:00 REC REC S CHO 1:40
9:19 PM Finish time. Total: 9,200 meters. Stress Value = 237
Daily Workout [1661] for Wednesday, March 3, 2004
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 40:00 KICK IM REC K IM 2:00
1,000 6:12 PM 1 x 1000 on 15:00 Butterfly PULL EN1 P FLY 1:30
500 6:29 PM 1 x 500 on 8:00 Breaststroke KICK EN1 K BR 1:36
250 6:39 PM 1 x 250 on 4:00 BK L EN1 D BK 1:36
125 6:45 PM 1 x 125 on 2:00 BK R EN1 D BK 1:36
75 6:49 PM 1 x 75 on 1:30 FLBKBR EN1 S MIX 2:00
50 6:52 PM 1 x 50 on :45 Free EN1 S FR 1:30
4,000 6:55 PM 1 x 4000 on 60:00 IM 3/2UP*100xHARD EN1 S IM 1:30
2,400 7:57 PM 3 x 800 on 10:00 Free/DES EN3 S FR 1:15
S/36"9-28"0-19"0
Y/28"1-33"7-26"2
H/25"0-48"0-56"0
5X200 10:00AI
23"6-21"8-23"2
200 8:29 PM 1 x 200 on 4:00 REC REC S CHO 2:00
8:33 PM Finish time. Total: 10,600 meters. Stress Value = 224
Daily Workout [1662] for Thursday, March 4, 2004
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
====== ======== ========================================= === = === ====
900 6:30 PM 3 x 300 on 5:00 BR-BK-FLY DRLS EN1 D MIX 1:40
3,100 6:47 PM 8 x 25 on :40 STK/SP } 1x SP3 S STK 2:40
6 x 50 on 1:00 1E2H } SP1 S STK 2:00
4 x 100 on 1:20 Free/1:10~1:30 } EN3 S FR 1:20
3 x 200 on 2:30 Free } EN2 S FR 1:15
2 x 400 on 4:50 Free/S4:38" } EN2 S FR 1:13
1 x 800 on 10:00 Free/S9:22.6 } EN3 S FR 1:15
1X200BK 08.7-19.9 }
200 7:33 PM 1 x 200 on 4:00 REC REC S CHO 2:00
2,000 7:39 PM 1 x 2000 on 40:00 KICK CHOICE EN1 K CHO 2:00
800 8:21 PM 1 x 800 on 10:00 FINS EN1 K FIN 1:15
8:31 PM Finish time. Total: 7,000 meters. Stress Value = 186
Daily Workout [1663] for Friday, March 5, 2004
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 6:30 PM 1 x 400 on 6:00 REV } 1x REC S IM 1:30
4 x 100 on 1:20 Free/25"~15"DROPPING } EN1 S FR 1:20
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
4 x 100 on 1:15 Free/20"~10"DROP } EN2 S FR 1:15
400 6:54 PM 8 x 50 on :50 KICK HARD SP1 S STK 1:40
100 7:02 PM 1 x 100 on 2:00 REC REC S CHO 2:00
600 7:06 PM 12 x 50 on :45 PULL HARD SP1 P STK 1:30
100 7:17 PM 1 x 100 on 2:00 REC REC S CHO 2:00
800 7:21 PM 16 x 50 on :40 MID/2H1REST4H1REST SP1 S STK 1:20
DIS/4H1E3H1E4H1E2H
500 7:33 PM 20 x 25 on 1:00 DIVE!! MID2xEZ SP3 S STK 4:00
2,000 7:55 PM 1 x 2000 on 40:00 REC REC S CHO 2:00
8:35 PM Finish time. Total: 6,100 meters. Stress Value = 198
Daily Workout [1664] for Sunday, March 7, 2004
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
10:30 AM Finish time. Total: 12,000 meters. Stress Value = 187
MID/4X50 50"x3SET
1S40"~34"DES 2S38"~32"DES
3S32"2-32"3-32"2-32"8 HAND
DIS/1200FR
SHIHO 2'17"0-4'37"8-6'59"1-9'20"3-11'41"8-14'00"1 HR198
Daily Workout [1665] for Monday, March 8, 2004
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 1000 on 15:00 IM KRLS REC D IM 1:30
1,000 8:47 AM 5 x 200 on 3:15 KICK DES EN2 K FR 1:38
3,200 9:05 AM 1 x 75 on 1:15 K25&SWIM50 50FL-25BK } 4x EN3 D IM 1:40
3 x 75 on 1:15 BK-BR,BR-FR } EN1 D IM 1:40
1 x 25 on :30 DASH KICK 18" } SP1 K FR 2:00
1 x 25 on :30 EZ } REC K FR 2:00
1 x 50 on 1:00 39"4 } SP1 K FR 2:00
1 x 50 on 1:00 EZ } REC K FR 2:00
1 x 100 on 2:00 22"4 } SP1 K FR 2:00
1 x 100 on 2:00 EZ } REC K FR 2:00
1 x 50 on 1:00 38"4 } SP1 K FR 2:00
1 x 50 on 1:00 EZ } REC K FR 2:00
1 x 25 on :30 } SP1 K FR 2:00
1 x 25 on :30 EZ } REC K FR 2:00
10:05 AM Finish time. Total: 5,200 meters. Stress Value = 140
Daily Workout [1666] for Monday, March 8, 2004
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 4000 on 60:00 IM SET REC S IM 1:30
300 6:32 PM 12 x 25 on :30 SPEED PLAY SP3 S FR 2:00
3,000 6:40 PM 5 x 200 on 2:30 Free/NEG } 1x EN2 S FR 1:15
5 x 200 on 2:25 Free/2:35~20"DROP } EN2 S FR 1:13
S/20"HR185 }
5 x 200 on 2:40 Free/HR170U } EN1 S FR 1:20
MID/4X50 50"100EZX3 }
3S/2"6-2"9-3"5-2"9 }
500 7:20 PM 1 x 500 on 10:00 R-PAD REC D STK 2:00
500 7:32 PM 1 x 500 on 10:00 L-PAD REC D STK 2:00
1,000 7:44 PM 1 x 1000 on 16:00 KICK EZ REC K STK 1:36
8:00 PM Finish time. Total: 9,300 meters. Stress Value = 68
Daily Workout [1667] for Tuesday, March 9, 2004
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 8:30 AM 1 x 100 on 1:30 REV } 4x REC S IM 1:30
1 x 200 on 3:00 P/IM } REC P IM 1:30
1 x 300 on 5:00 REV } REC K IM 1:40
400 9:10 AM 16 x 25 on :30 SIDEKRLSP20"/EZ40" SP3 D FR 2:00
500 9:20 AM 1 x 500 on 10:00 3/8KICK SET 18"2-402 SP1 K FR 2:00
24"4-09"0-18"2
2,200 9:32 AM 1 x 400 on 7:00 Free/NEG } 1x EN1 S FR 1:45
1 x 200 on 3:00 2'20" HR172 } EN2 S FR 1:30
1 x 400 on 7:00 REC DPS } REC S FR 1:45
1 x 200 on 3:00 2'20"8 HR175 } EN2 S FR 1:30
1 x 400 on 7:00 Free/NEG } EN1 S FR 1:45
1 x 200 on 3:00 REC } REC S FR 1:30
1 x 400 on 7:00 4'40" HR179 } EN2 S FR 1:45
1,000 10:11 AM 1 x 1000 on 16:00 KICK REC K CHO 1:36
500 10:29 AM 1 x 500 on 10:00 REC REC S CHO 2:00
10:39 AM Finish time. Total: 7,000 meters. Stress Value = 88
Daily Workout [1668] for Tuesday, March 9, 2004
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 4 x 600 on 10:00 REV AM^^ REC D IM 1:40
2,000 6:12 PM 5 x 100 on 1:40 FR20"BK30"BR40"FL30" } 4x EN1 S IM 1:40
3,200 6:47 PM 4 x 800 on 11:00 Free/HARD! EN3 S FR 1:23
MID4X200 11:00
1,500 7:33 PM 3 x 500 on 11:00 FINS KICK REC K FIN 2:12
8:06 PM Finish time. Total: 9,100 meters. Stress Value = 233
4X800 11:00
SHIHO 41"0-33"9-29"1-29"6/HR185,189,193,197
4X200BK 11:00
AI 35"5-12"4-48"9-25"5
34"0-09"8-46"0-22"5
33"2-08"9-44"9-21"3
34"1-09"2-44"8-20"1
Daily Workout [1669] for Wednesday, March 10, 2004
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 FRP } 1x REC P FR 1:30
1 x 300 on 4:45 BRK } REC K BR 1:35
1 x 200 on 3:00 BK } REC S BK 1:30
1 x 100 on 1:30 Butterfly } REC S FLY 1:30
800 8:47 AM 8 x 100 on 1:40 Breaststroke/3K~DPS EN1 K BR 1:40
800 9:02 AM 8 x 100 on 1:30 Butterfly/PULL EN1 P FLY 1:30
800 9:16 AM 8 x 100 on 1:40 Back/VASSALLO&SWIM EN1 S BK 1:40
100 9:31 AM 1 x 100 on 2:00 REC REC S CHO 2:00
500 9:35 AM 20 x 25 on :30 KRLSPRINT&EASY SP3 D FR 2:00
1.3.5EZ,2.4HARD
K9"2,R6"6,L6"3HUP5"0
1,000 9:47 AM 1 x 400 on 8:00 6'25"HR178 } 1x EN2 K FR 2:00
1 x 300 on 6:00 4'38"HR177 } EN2 K FR 2:00
1 x 200 on 4:00 2'57"4HR177 } EN2 K FR 2:00
1 x 100 on 2:00 1'23"8 } EN2 K FR 2:00
10:07 AM Finish time. Total: 5,000 meters. Stress Value = 70
3/8更新
こんちわ！
今週より強化練習入りました。ただ今多忙中ランク”いそがＣ”の上、”いそがＢ”ですので、更新できてません。
ごめんくさーい。
ほなまたよろしゅう・・＾＾