6月のAnalysis(アナリシス=分析)
Energy Analysis - Yardage Totals
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 05/30/2004 through Wednesday 06/30/2004
Cyc Date (0) ??? % (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 %
======== ========== ========== ========== ========== ========== ==========
05/30/2004 0 0 21,700 49 15,250 34 3,950 9 1,600 4 900 2
06/06/2004 200 0 21,075 36 29,700 50 6,200 10 400 1 750 1
06/13/2004 0 0 23,700 37 27,700 43 11,900 18 1,400 2 0 0
06/20/2004 0 0 17,800 51 6,850 20 7,000 20 1,800 5 1,150 3
06/27/2004 0 0 5,150 29 9,400 52 1,900 11 500 3 800 4
Total 200 0 89,425 40 88,900 40 30,950 14 5,700 3 3,600 2
Average 40 17,885 17,780 6,190 1,140 720
Cyc Date (6) SP2 % (7) SP3 % Total
======== ========== ========== =========
05/30/2004 900 2 0 0 44,300
06/06/2004 500 1 275 0 59,100
06/13/2004 0 0 0 0 64,700
06/20/2004 100 0 400 1 35,100
06/27/2004 0 0 250 1 18,000
Total 1,500 1 925 0 221,200
Average 300 185 44,240
Energy Analysis - Yardage Totals
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 05/30/2004 through Wednesday 06/30/2004
Cyc Date (0) ??? % (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 %
======== ========== ========== ========== ========== ========== ==========
05/30/2004 0 0 21,700 49 15,250 34 3,950 9 1,600 4 900 2
06/06/2004 200 0 21,075 36 29,700 50 6,200 10 400 1 750 1
06/13/2004 0 0 23,700 37 27,700 43 11,900 18 1,400 2 0 0
06/20/2004 0 0 17,800 51 6,850 20 7,000 20 1,800 5 1,150 3
06/27/2004 0 0 5,150 29 9,400 52 1,900 11 500 3 800 4
Total 200 0 89,425 40 88,900 40 30,950 14 5,700 3 3,600 2
Average 40 17,885 17,780 6,190 1,140 720
Cyc Date (6) SP2 % (7) SP3 % Total
======== ========== ========== =========
05/30/2004 900 2 0 0 44,300
06/06/2004 500 1 275 0 59,100
06/13/2004 0 0 0 0 64,700
06/20/2004 100 0 400 1 35,100
06/27/2004 0 0 250 1 18,000
Total 1,500 1 925 0 221,200
Average 300 185 44,240
Daily Workout [1770] for Sunday, June 20, 2004
Junior IM'ers Group [2,7]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,200 9:30 AM 4 x 300 on 4:45 SKPS CHOICE REC D CHO 1:35
600 9:51 AM 3 x 200 on 3:30 IM DES EN2 S IM 1:45
1,200 10:03 AM 6 x 50 on :55 KICK STK/IMer's BR } 1x EN1 K STK 1:50
6 x 50 on :55 PULL STK } EN1 P STK 1:50
6 x 50 on :55 DRLS STK } EN1 D STK 1:50
6 x 50 on 1:30 SWIM STK SUB! } SP1 S STK 3:00
100 10:30 AM 1 x 100 on 3:00 REC REC S CHO 3:00
1,000 10:35 AM 20 x 50 on :50 IM order/4K&S 1SWIM EN2 K IM 1:40
1,000 10:53 AM 3 x 200 on 3:30 FLY-BK-BR } 1x EN1 P IM 1:45
1 x 400 on 6:00 Free } EN2 P FR 1:30
1,600 11:11 AM 1 x 400 on 7:00 IM/NEG } 1x EN2 S IM 1:45
1 x 200 on 5:00 REC } REC S CHO 2:30
1 x 1000 on 12:00 Free/HARD! } EN3 S FR 1:12
300 11:37 AM 1 x 300 on 5:00 REC REC S CHO 1:40
11:42 AM Finish time. Total: 7,000 meters. Stress Value = 162
Daily Workout [1771] for Sunday, June 20, 2004
Junior IM'ers Group [2,7]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,500 3:00 PM 1 x 1500 on 30:00 YOUR CHOICE REC S CHO 2:00
2,000 3:32 PM 10 x 50 on 1:30 Butterfly/40X50IM! } 1x SP1 S FLY 3:00
10 x 50 on 1:00 Backstroke } SP1 S BK 2:00
10 x 50 on 1:00 Breaststroke } SP1 S BR 2:00
10 x 50 on :50 Free } EN3 S FR 1:40
YOUR 200IM SPEED }
400 4:17 PM 4 x 100 on 1:45 REC SKPS REC D CHO 1:45
800 4:26 PM 16 x 50 on :55 IM ASCENDING EN1 S IM 1:50
50 4:42 PM 2 x 25 on 50:00 KENOBI SENSYUKEN REC D CHO **:00
250 6:24 PM 1 x 250 on 5:00 REC REC S CHO 2:00
6:29 PM Finish time. Total: 5,000 meters. Stress Value = 174
Daily Workout [1764] for Sunday, June 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
====== ======== ========================================= === = === ====
1,800 7:45 AM 1 x 800 on 12:00 W-UP/DPS } 1x REC S FR 1:30
1 x 50 on 1:00 25SPRINT } SP3 S FR 2:00
1 x 50 on 1:00 50SPRINT } SP2 S FR 2:00
1 x 50 on 1:00 25SPRINT } SP3 S FR 2:00
1 x 50 on 1:00 50SPRINT } SP2 S FR 2:00
1 x 800 on 12:00 Individual Medley } EN1 S IM 1:30
1,000 8:15 AM 20 x 50 on :45 Butterfly,1xRL/2xH SP1 S FLY 1:30
3,000 8:32 AM 10 x 100 on 1:25 PV/7BRS-DPS } 1x EN1 P FR 1:25
10 x 100 on 1:20 PV/5BRS NEG } EN1 P FR 1:20
10 x 100 on 1:15 PDPV/3BRS } EN2 P FR 1:15
100 9:14 AM 1 x 100 on 2:00 REC/BK REC S BK 2:00
1,000 9:18 AM 10 x 100 on 1:38 1:40-1:35ALT ON-BRD EN2 K FR 1:38
1,000 9:36 AM 10 x 100 on 1:20 FINS/BK-SIDE-UW alt EN2 K FIN 1:20
1,000 9:51 AM 10 x 100 on 1:15 FINS-PAD SWIM EN2 D FR 1:15
600 10:05 AM 3 x 50 on :50 FLY/GOOD STK } 1x EN1 S FLY 1:40
3 x 50 on :45 BK } EN1 S BK 1:30
3 x 50 on :50 BR } EN1 S BR 1:40
3 x 50 on :40 Free } EN1 S FR 1:20
300 10:16 AM 1 x 300 on 9:00 REC&STRETCH REC S CHO 3:00
10:25 AM Finish time. Total: 9,800 meters. Stress Value = 229
Daily Workout [1765] for Monday, June 21, 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 5:00 PM 1 x 1200 on 20:00 KPS MIXSET REC D CHO 1:40
1,500 5:22 PM 4 x 25 on :40 Free/KICK } 1x SP3 K FR 2:40
1 x 400 on 7:00 CHO/ } REC K CHO 1:45
4 x 25 on :40 Free/PULL } SP3 P FR 2:40
1 x 400 on 6:00 CHO/ } REC P CHO 1:30
4 x 25 on :40 Free/SWIM } SP3 S FR 2:40
1 x 400 on 6:00 CHO/ } REC S CHO 1:30
300 5:51 PM 12 x 25 on :40 DRLS REC D CHO 2:40
100 6:01 PM 1 x 100 on 3:00 REC REC S CHO 3:00
2,000 6:06 PM 10 x 100 on 1:20 Free/4321DES } 1x EN2 S FR 1:20
Y~62",S65" }
10 x 100 on 1:15 Free/6EVEN4HARD } EN3 S FR 1:15
Y~59",S65" }
200 6:34 PM 1 x 200 on 4:00 REC REC S CHO 2:00
1,000 6:40 PM 1 x 1000 on 18:00 KICK CHO/FINS REC S FIN 1:48
1,000 7:00 PM 1 x 1000 on 15:00 PULL REC P CHO 1:30
1,000 7:17 PM 1 x 1000 on 15:00 SWIM~REC REC S CHO 1:30
7:32 PM Finish time. Total: 8,300 meters. Stress Value = 101
Daily Workout [1766] for Wednesday, June 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
====== ======== ============================================= === = === ====
2,000 2:00 PM 1 x 1000 on 17:00 KPS/CHO AT SUMA } 1x REC D CHO 1:42
1 x 100 on 1:45 IM/KICK } EN1 K IM 1:45
1 x 200 on 3:30 R-STK } EN1 D IM 1:45
1 x 300 on 5:15 L-STK } EN1 D IM 1:45
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
100 2:35 PM 1 x 100 on 4:00 REC/SCULL~SWIM REC S CHO 4:00
600 2:41 PM 1 x 50 on :40 Free/SPRINT OR BLDUP } 3x SP1 S FR 1:20
1 x 150 on 3:00 100SPEEDPLAY~50DPS } EN1 S FR 2:00
2,000 2:54 PM 5 x 400 on 6:00 Free/1.3.5NEG EN2 S FR 1:30
2.4TURN~TURN FAST&EZ
300 3:26 PM 3 x 100 on 2:00 BK/REC REC S BK 2:00
1,000 3:34 PM 10 x 100 on 1:30 PULL/CHOICE EN1 P CHO 1:30
1,000 3:51 PM 10 x 100 on 1:45 KICK/CHOICE NO-FINS EN1 K CHO 1:45
200 4:10 PM 1 x 200 on 20:00 REC SWIM~CARE REC S CHO 10:00
4:30 PM Finish time. Total: 7,200 meters. Stress Value = 95
Daily Workout [1767] for Thursday, June 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
====== ======== ============================= === = === ====
5,000 2:00 PM 1 x 5000 on 90:00 YOUR CHOICE REC S CHO 1:48
3:30 PM Finish time. Total: 5,000 meters. Stress Value = 0
Daily Workout [1772] for Friday, June 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
====== ======== ============================ === = === ====
2,000 9:00 AM 1 x 2000 on 99:00 KEN-KOUKOU REC S CHO 4:57
10:41 AM 99:00 REST S :00
1,000 12:20 PM 1 x 1000 on 60:00 UP REC S CHO 6:00
800 1:22 PM 1 x 800 on 10:00 RACE/9-05 EN3 S FR 1:15
1,000 1:34 PM 1 x 1000 on 20:00 REC REC S CHO 2:00
1:54 PM Finish time. Total: 4,800 meters. Stress Value = 53
Daily Workout [1773] for Sunday, June 27, 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 9:00 AM 1 x 2000 on 99:00 UP/KEN-KOUKOU REC S CHO 4:57
400 10:41 AM 1 x 400 on 6:00 RACE/4-25 SP1 S FR 1:30
600 10:49 AM 1 x 600 on 99:00 REC REC S CHO 16:30
1,000 12:30 PM 1 x 1000 on 60:00 UP REC S CHO 6:00
400 1:32 PM 1 x 400 on 6:00 RACE/4-28 SP1 S FR 1:30
600 1:40 PM 1 x 600 on 20:00 REC REC S CHO 3:20
2:00 PM Finish time. Total: 5,000 meters. Stress Value = 70
Daily Workout [1774] for Wednesday, June 30, 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
====== ======== ========================== === = === ====
5,000 7:00 AM 1 x 5000 on 75:00 STRAIGHT EN1 S FR 1:30
8:15 AM Finish time. Total: 5,000 meters. Stress Value = 55
Daily Workout [1775] for Wednesday, June 30, 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 6:30 PM 4 x 100 on 1:20 SWIM } 1x EN1 S FR 1:20
1 x 100 on 1:45 IM DRLS } REC D IM 1:45
4 x 100 on 1:15 PULL } EN1 P FR 1:15
1 x 100 on 1:45 SCULL&STK } REC D IM 1:45
4 x 100 on 1:30 KICK } EN2 K FR 1:30
1 x 100 on 1:45 IM KICK } REC K IM 1:45
4 x 100 on 1:25 IM SWIM } EN1 S IM 1:25
1 x 100 on 1:45 FR KRLS } REC D FR 1:45
1,200 7:01 PM 3 x 400 on 5:45 FINS/KICK DES EN1 K FIN 1:26
500 7:20 PM 1 x 25 on :15 FINS/SPRINT } 10x SP3 S FR 1:00
1 x 25 on :45 FINS/EZ DRLS } REC D FR 3:00
1,500 7:32 PM 30 x 50 on :40 Fr/SUB-DPS-SUBby10t EN2 S FR 1:20
1,000 7:54 PM 20 x 50 on :45 Free/25KRLS-25BLDSWM EN1 D FR 1:30
500 8:11 PM 10 x 50 on :50 Free/SWIM HARD EN3 S FR 1:40
1,000 8:21 PM 1 x 1000 on 13:00 PULL/FR 3579B&ASCEND EN1 P FR 1:18
300 8:36 PM 1 x 300 on 5:00 REC REC S CHO 1:40
8:41 PM Finish time. Total: 8,000 meters. Stress Value = 134
6/23更新
便利ツール♪
アマゾンのアソシエイトって仕組み試してみますー。紹介するCDや本チェックしてね→。
渋いでしょ、ソウルR&Bの新作を教えてくれるよ。5月号のアーティストも探してください。
誰が買うんだって?私ー。
無料MOCOメールが容量増&添付メールが読めるようになりました&AUにも対応。だから便利
だっていってるのにー。コチラ ただほどうれしいことはない。
6/18-20で某所主催のジュニア合宿に行ってきました。中1〜中2のJOC選手です。
いいよねーみんな若くて全然疲れそうになくて、いっぱい食べても体系変わらないしー。
ただ今のコメントに深い意味はありましぇん(~_~;)。
6/25から県高校スタート!さーインターハイまで、どんなドラマが待っているかな。
6/18更新
いそがBぐらいです。またまたビッグプロジェクトとK-1同時進行してます。
今週は100KMウィークでしたが、足りませんでしたね。90KMぐらい。
実現可能な明確な目標があるので、練習量関係なしに前向きなトレーニングが
出来ておりますー。
面白いサイト見つけました。
どんなhpでも各種携帯で文字情報に変わっちゃうんです。
googleの検索画面を携帯に入れておくとベリー便利。
コチラ
そーそー余裕でK-1サイトも見えるのでどうぞ(見たかないよーって?そらーご
めんくさい)
PS:Q&Aとか指導方法とか好評のようですね。ありがとうございやす。
時間あるときにまた、ネタばらしますのでご期待くださいね。
かっこいい音楽♪
REEL PEOPLE イケてますよ〜。現代版ソウルツーソウルか、シックかって感じ。
コマーシャル
7月7日、都内でセミナーの講師でしゃべります。笑えるでしょ。また案内しま
すー(PS:9月に延期になりましたでござる)。
Daily Workout [1751] for Saturday, June 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
====== ======== ===================================== === = === ====
2,000 10:00 AM 1 x 2000 on 40:00 KINKI-SC REC S CHO 2:00
10:42 AM 30:00 REST S :00
400 11:12 AM 1 x 400 on 5:00 RACE/IM 4-54-3BEST! SP2 S IM 1:15
1,000 11:19 AM 1 x 1000 on 16:00 REC/IM REC D IM 1:36
11:37 AM 60:00 REST S :00
800 12:37 PM 1 x 800 on 10:00 RACE/FR 9-03-35 EN3 S FR 1:15
400 12:49 PM 1 x 400 on 40:00 REC REC S CHO 10:00
100 1:31 PM 1 x 100 on 1:00 RELAY/4MED,BK SP2 S BK 1:00
500 1:34 PM 1 x 500 on 10:00 REC REC S CHO 2:00
1:44 PM Finish time. Total: 5,200 meters. Stress Value = 108
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,900 75.00% Freestyle 800 15.38%
MaxVO2 800 15.38% Backstroke 100 1.92%
Peak Lactate 500 9.62% IM 1,400 26.92%
your choice 2,900 55.77%
Type of Work Meters
================ ==============
Swim 4,200 80.77%
Drill 1,000 19.23%
Daily Workout [1752] for Sunday, June 6, 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 10:30 AM 1 x 3000 on 60:00 W-UP REC S CHO 2:00
11:32 AM 40:00 REST S :00
400 12:12 PM 1 x 400 on 4:22 RACE/FR 4-22 SP2 S FR 1:06
600 12:18 PM 1 x 600 on 60:00 REC REC S CHO 10:00
100 1:20 PM 1 x 100 on 1:00 RACE/RELAY SP2 S FR 1:00
500 1:23 PM 1 x 500 on 10:00 REC REC S CHO 2:00
1:33 PM Finish time. Total: 4,600 meters. Stress Value = 55
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 4,100 89.13% Freestyle 500 10.87%
Peak Lactate 500 10.87% your choice 4,100 89.13%
Type of Work Meters
================ ==============
Swim 4,600 100.00%
Daily Workout [1753] for Tuesday, June 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 7:00 AM 1 x 1000 on 15:00 FR/AT SUMA REC S FR 1:30
1,000 7:17 AM 10 x 100 on 1:25 1/3BRS PULL REC P FR 1:25
1,000 7:33 AM 1 x 1000 on 15:00 UWK,SIDEK,BKK EN1 K FIN 1:30
1,000 7:50 AM 10 x 100 on 1:30 FR/IM EN1 S FRM 1:30
200 8:07 AM 1 x 200 on 3:00 REC REC S CHO 1:30
8:10 AM Finish time. Total: 4,200 meters. Stress Value = 22
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,200 52.38% Freestyle 2,000 47.62%
Aerobic Base 2,000 47.62% Free-medley 1,000 23.81%
Fins 1,000 23.81%
Type of Work Meters your choice 200 4.76%
================ ==============
Swim 2,200 52.38%
Kick 1,000 23.81%
Pull 1,000 23.81%
Daily Workout [1744] for Tuesday, June 8, 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
====== ======== ============================================ === = === ====
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 :40 Free/DROPPING 45"-35 } EN2 S FR 1:20
3,700 6:04 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 7:02 PM 1 x 100 on 2:00 REC REC S CHO 2:00
4,000 7:06 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
03/12Shiho data }
1,200 8:04 PM 1 x 400 on 7:00 IM/KICK } 1x REC K IM 1:45
1 x 400 on 7:00 IM/R-LSTK } REC D IM 1:45
1 x 400 on 7:00 Individual Medley } REC S IM 1:45
8:25 PM Finish time. Total: 11,200 meters. Stress Value = 133
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Undefined 200 1.79% Undefined 200 1.79%
Warm-up/Recovery 2,500 22.32% Freestyle 4,800 42.86%
Aerobic Base 6,500 58.04% Backstroke 400 3.57%
Anaerobic Thresh 1,600 14.29% Breaststroke 500 4.46%
MaxVO2 400 3.57% Butterfly 200 1.79%
IM 2,400 21.43%
Type of Work Meters your choice 100 0.89%
================ ============== Mix-stroke 1,800 16.07%
Swim 7,100 63.39% Free-Backstroke 800 7.14%
Kick 1,800 16.07%
Pull 1,900 16.96%
Drill 400 3.57%
Daily Workout [1754] for Wednesday, June 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
====== ======== =================================== === = === ====
1,000 7:00 AM 1 x 1000 on 15:00 FR DPS REC S FR 1:30
1,000 7:17 AM 10 x 100 on 1:20 1-5DES ALT EN1 P FR 1:20
1,000 7:32 AM 1 x 1000 on 15:00 FINS EN1 K FIN 1:30
2,000 7:49 AM 1 x 2000 on 30:00 500REC-EN1-2-EN1 EN1 S FR 1:30
8:19 AM Finish time. Total: 5,000 meters. Stress Value = 44
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,000 20.00% Freestyle 4,000 80.00%
Aerobic Base 4,000 80.00% Fins 1,000 20.00%
Type of Work Meters
================ ==============
Swim 3,000 60.00%
Kick 1,000 20.00%
Pull 1,000 20.00%
Daily Workout [1755] for Wednesday, June 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
====== ======== ====================================== === = === ====
1,200 6:30 PM 3 x 100 on 1:30 Free/AT HIMEJI } 1x REC S FR 1:30
3 x 100 on 1:30 BK } REC S BK 1:30
3 x 100 on 1:30 Butterfly } EN1 S FLY 1:30
3 x 100 on 1:30 Breaststroke } EN1 S BR 1:30
75 6:50 PM 3 x 25 on 3:00 DIVE SP3 S FR 12:00
1,000 7:01 PM 20 x 50 on :55 KICK EN1 K FR 1:50
1,000 7:21 PM 10 x 100 on 1:20 PV 1/3BRS EN1 P FR 1:20
100 7:36 PM 1 x 100 on 2:00 REC REC S CHO 2:00
750 7:40 PM 6 x 25 on :30 HARD } 5x SP1 S FR 2:00
75 7:57 PM 1 x 75 on 2:00 REC REC S CHO 2:40
200 8:01 PM 8 x 25 on 1:00 FINS HARD SP3 S FIN 4:00
200 8:11 PM 1 x 200 on 4:00 REC REC S CHO 2:00
8:15 PM Finish time. Total: 4,600 meters. Stress Value = 107
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 975 21.20% Freestyle 3,125 67.93%
Aerobic Base 2,600 56.52% Backstroke 300 6.52%
Lactate Toleranc 750 16.30% Breaststroke 300 6.52%
Alactate 275 5.98% Butterfly 300 6.52%
Fins 200 4.35%
Type of Work Meters your choice 375 8.15%
================ ==============
Swim 2,600 56.52%
Kick 1,000 21.74%
Pull 1,000 21.74%
Daily Workout [1756] for Friday, June 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 7:00 AM 1 x 1000 on 15:00 FR-BK MIX REC S FRB 1:30
2,000 7:17 AM 1 x 2000 on 30:00 1/3BRS REC P FR 1:30
1,000 7:49 AM 1 x 1000 on 15:00 FINS REC K FIN 1:30
1,000 8:06 AM 10 x 100 on 1:25 Fr85"/IM90" EN1 S FRM 1:25
8:21 AM Finish time. Total: 5,000 meters. Stress Value = 11
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 4,000 80.00% Freestyle 2,000 40.00%
Aerobic Base 1,000 20.00% Free-medley 1,000 20.00%
Fins 1,000 20.00%
Type of Work Meters Free-Backstroke 1,000 20.00%
================ ==============
Swim 2,000 40.00%
Kick 1,000 20.00%
Pull 2,000 40.00%
Daily Workout [1745] for Friday, June 11, 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 100 on 1:20 Free } 1x REC S FR 1:20
5 x 100 on 1:30 IM REV } REC S IM 1:30
5 x 100 on 1:25 BK } EN1 S BK 1:25
5 x 100 on 1:25 Individual Medley } EN1 S IM 1:25
1,800 7:00 PM 1 x 200 on 2:55 FINS/150K50D FLBKFR } 3x EN1 K IM 1:28
1 x 400 on 5:45 FINS KICK/ONBRD } EN1 K FR 1:26
3,900 7:28 PM 3 x 400 on 5:10 PADV/3-5-7-9BRS MIX } 3x EN1 P FR 1:18
1 x 100 on 1:30 PV/BK-IM-SCULL 1S } REC P MIX 1:30
800 8:21 PM 1 x 800 on 10:00 LPAD-V/NEG200 EN2 P FR 1:15
8:31 PM Finish time. Total: 8,500 meters. Stress Value = 88
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,300 15.29% Freestyle 6,100 71.76%
Aerobic Base 6,400 75.29% Backstroke 500 5.88%
Anaerobic Thresh 800 9.41% IM 1,600 18.82%
Mix-stroke 300 3.53%
Type of Work Meters
================ ==============
Swim 2,000 23.53%
Kick 1,800 21.18%
Pull 4,700 55.29%
Daily Workout [1757] for Saturday, June 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
====== ======== ========================================= === = === ====
1,000 7:00 AM 1 x 1000 on 15:00 FR-BK REC S FRB 1:30
1,500 7:17 AM 1 x 500 on 7:30 Individual Medley } 1x EN1 S IM 1:30
1 x 400 on 6:00 } EN1 S IM 1:30
1 x 300 on 4:30 } EN1 S IM 1:30
1 x 200 on 3:00 } EN1 S IM 1:30
1 x 100 on 1:30 } EN1 S IM 1:30
1,500 7:41 AM 1 x 100 on 1:20 PULL } 1x EN1 P FR 1:20
1 x 200 on 2:40 } EN1 P FR 1:20
1 x 300 on 4:00 } EN1 P FR 1:20
1 x 400 on 5:20 } EN1 P FR 1:20
1 x 500 on 6:40 } EN1 P FR 1:20
600 8:03 AM 1 x 600 on 10:00 FINS REC K FIN 1:40
400 8:15 AM 1 x 400 on 6:00 REC REC S CHO 1:30
8:21 AM Finish time. Total: 5,000 meters. Stress Value = 33
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,000 40.00% Freestyle 1,500 30.00%
Aerobic Base 3,000 60.00% IM 1,500 30.00%
Fins 600 12.00%
Type of Work Meters your choice 400 8.00%
================ ============== Free-Backstroke 1,000 20.00%
Swim 2,900 58.00%
Kick 600 12.00%
Pull 1,500 30.00%
Daily Workout [1746] for Saturday, June 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
====== ======== ====================================== === = === ====
2,000 12:00 PM 5 x 400 on 5:45 Cho-frbk-fr-IM REC S MIX 1:26
3,000 12:31 PM 8 x 100 on 1:20 Free } 1x EN2 P PAD 1:20
4 x 50 on :45 Backstroke } REC P PAD 1:30
4 x 200 on 2:35 Free } EN2 P PAD 1:18
4 x 50 on :45 Backstroke } EN1 P PAD 1:30
2 x 400 on 5:00 Free } EN2 P PAD 1:15
4 x 50 on :45 Backstroke } EN1 P PAD 1:30
100 1:13 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 1:17 PM 3 x 400 on 5:45 Kick side-bk-choice EN1 K FIN 1:26
800 1:36 PM 1 x 800 on 11:30 IM order by200drill EN1 D FIN 1:26
100 1:49 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,200 1:53 PM 4 x 200 on 2:40 Free } 1x EN1 S FR 1:20
6 x 100 on 1:20 Free } EN1 S FR 1:20
1 x 400 on 6:00 Free&Backstroke } EN1 S FRB 1:30
6 x 100 on 1:15 Free/1-5des,6ez } EN2 S FR 1:15
4 x 200 on 2:30 Free/1-4des } EN2 S FR 1:15
400 2:37 PM 8 x 50 on :45 Free&Backstroke REC S FRB 1:30
200 2:45 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
2:49 PM Finish time. Total: 11,000 meters. Stress Value = 130
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,000 27.27% Freestyle 2,800 25.45%
Aerobic Base 4,200 38.18% Paddles 3,000 27.27%
Anaerobic Thresh 3,800 34.55% Fins 2,000 18.18%
your choice 400 3.64%
Type of Work Meters Mix-stroke 2,000 18.18%
================ ============== Free-Backstroke 800 7.27%
Swim 6,000 54.55%
Kick 1,200 10.91%
Pull 3,000 27.27%
Drill 800 7.27%
Daily Workout [1747] for Sunday, June 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
====== ======== ============================================= === = === ====
1,000 7:30 AM 1 x 200 on 3:30 KICK IM MIX } 4x REC K IM 1:45
1 x 25 on :30 IM SWIM } REC S IM 2:00
1 x 25 on 1:00 BACKTEN } REC D CHO 4:00
4,000 7:52 AM 1 x 4000 on 60:00 SNO,15U,3BRS,TURNNOB } 1x EN1 S FR 1:30
By1000 REST 3TIMES }
1,500 8:54 AM 1 x 300 on 4:45 Breaststroke } 1x EN1 P BR 1:35
1 x 200 on 3:00 Individual Medley } EN1 P IM 1:30
1 x 300 on 5:00 Breaststroke } EN1 K BR 1:40
1 x 200 on 3:00 Individual Medley } EN1 K IM 1:30
1 x 300 on 4:45 Breaststroke } EN1 S BR 1:35
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1,000 9:19 AM 20 x 50 on :50 KICK&SWIM by25m EN1 K BR 1:40
100 9:37 AM 1 x 100 on 2:00 REST REC S CHO 2:00
1,500 9:41 AM 1 x 500 on 7:30 FINS DOL-BR PAD } 1x EN1 P BR 1:30
1 x 1000 on 15:00 FINS SIDEK } EN1 K FIN 1:30
1,400 10:05 AM 1 x 125 on 2:10 Kick side-bk-stomach } 4x REC K BR 1:44
1 x 25 on :30 DPS 5STK/25m } EN1 S BR 2:00
1 x 200 on 3:30 KICK } REC K CHO 1:45
500 10:31 AM 10 x 50 on :45 REC/DPS10-12STK FR REC S FR 1:30
10:39 AM Finish time. Total: 11,000 meters. Stress Value = 89
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,900 26.36% Freestyle 4,500 40.91%
Aerobic Base 8,100 73.64% Breaststroke 3,000 27.27%
IM 1,500 13.64%
Type of Work Meters Fins 1,000 9.09%
================ ============== your choice 1,000 9.09%
Swim 5,300 48.18%
Kick 4,600 41.82%
Pull 1,000 9.09%
Drill 100 0.91%
Daily Workout [1748] for Monday, June 14, 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 7:00 AM 1 x 400 on 5:45 Free } 1x REC S FR 1:26
1 x 100 on 1:30 Backstroke } REC S BK 1:30
1 x 300 on 4:30 Individual Medley } REC S IM 1:30
1 x 200 on 2:45 Free } EN1 S FR 1:23
1 x 200 on 3:15 Butterfly } REC S FLY 1:38
1 x 300 on 5:00 Breaststroke } REC S BR 1:40
1 x 100 on 1:15 Free } EN2 S FR 1:15
1 x 400 on 6:00 Individual Medley } REC S IM 1:30
1,500 7:32 AM 1 x 1500 on 20:00 PAV/SPEED PLAY EN1 P FR 1:20
EZ-3BRS/HARD-5~7BRS
800 7:54 AM 1 x 800 on 12:00 FINS KICK/SPEED PLAY EN1 K FIN 1:30
400 8:08 AM 1 x 400 on 6:00 REC/KICK BR REC K BR 1:30
8:14 AM Finish time. Total: 4,700 meters. Stress Value = 30
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,100 44.68% Freestyle 2,200 46.81%
Aerobic Base 2,500 53.19% Backstroke 100 2.13%
Anaerobic Thresh 100 2.13% Breaststroke 700 14.89%
Butterfly 200 4.26%
Type of Work Meters IM 700 14.89%
================ ============== Fins 800 17.02%
Swim 2,000 42.55%
Kick 1,200 25.53%
Pull 1,500 31.91%
Daily Workout [1758] for Monday, June 14, 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
====== ======== ======================================= === = === ====
5,000 5:30 PM 1 x 1000 on 14:00 Free/SNO } 1x REC S SNO 1:24
1 x 1000 on 13:30 Free } EN1 S SNO 1:21
1 x 1000 on 13:00 Free } EN1 S FR 1:18
1 x 1000 on 12:30 Free } EN2 S FR 1:15
1 x 1000 on 13:00 Free } EN2 S FR 1:18
3,000 6:38 PM 1 x 500 on 7:20 IM/25KRL50S } 2x REC D IM 1:28
1 x 500 on 7:15 IM/25K100S } EN1 D IM 1:27
1 x 500 on 7:10 IM/SWIM } EN2 S IM 1:26
100 7:23 PM 1 x 100 on 2:00 REC REC S CHO 2:00
3,000 7:27 PM 15 x 200 on 2:35 Free&BK EZ EN2 S FR 1:18
3xNEG,5x3BRS,7xBK+20
900 8:07 PM 1 x 900 on 12:00 EZ KICK REC K CHO 1:20
8:19 PM Finish time. Total: 12,000 meters. Stress Value = 165
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,000 25.00% Freestyle 6,000 50.00%
Aerobic Base 3,000 25.00% IM 3,000 25.00%
Anaerobic Thresh 6,000 50.00% your choice 1,000 8.33%
Snorkel 2,000 16.67%
Type of Work Meters
================ ==============
Swim 9,100 75.83%
Kick 900 7.50%
Drill 2,000 16.67%
Daily Workout [1761] for Tuesday, June 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 5:00 PM 1 x 500 on 7:15 w-up/choice } 1x REC S CHO 1:27
5 x 100 on 1:40 Kick/1.3.5IM-2.4cho } EN1 K IM 1:40
2 x 250 on 3:15 Free } EN1 P FR 1:18
1 x 500 on 7:00 Individual Medley } EN1 S IM 1:24
1,200 5:31 PM 3 x 400 on 5:45 Fins/sideK-HupK&cho EN1 K MIX 1:26
800 5:50 PM 4 x 200 on 3:00 100kickcho&100IM drl EN1 K IM 1:30
2,500 6:04 PM 5 x 500 on 6:00 1/7BRS EN2 P FR 1:12
3,000 6:36 PM 1 x 200 on 3:00 Individual Medley } 1x EN1 S IM 1:30
4 x 100 on 1:25 Free80"/BK90" ALT } EN1 S FRB 1:25
1 x 400 on 4:45 Free/ } EN2 S FR 1:11
1 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
4 x 100 on 1:25 Free/Bk by1t } EN1 S FRB 1:25
1 x 500 on 6:00 Free/ } EN2 S FR 1:12
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
4 x 100 on 1:25 Free/Bk by1t } EN1 S FRB 1:25
1 x 300 on 3:30 Free } EN3 S FR 1:10
500 7:18 PM 10 x 50 on :50 drill&swm REC D CHO 1:40
7:27 PM Finish time. Total: 10,000 meters. Stress Value = 153
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,000 10.00% Freestyle 4,200 42.00%
Aerobic Base 5,300 53.00% IM 2,400 24.00%
Anaerobic Thresh 3,400 34.00% your choice 1,000 10.00%
MaxVO2 300 3.00% Mix-stroke 1,200 12.00%
Free-Backstroke 1,200 12.00%
Type of Work Meters
================ ==============
Swim 4,000 40.00%
Kick 2,500 25.00%
Pull 3,000 30.00%
Drill 500 5.00%
Daily Workout [1759] for Tuesday, June 15, 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
====== ======== =========================================== === = === ====
1,600 5:15 PM 4 x 400 on 6:00 +10"SKPD(IMREVMIX REC D IM 1:30
3,000 5:41 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 6:24 PM 1 x 100 on 2:00 REC REC S CHO 2:00
3,000 6:28 PM 1 x 400 on 5:10 1SPV 2SPAD 3RING } 3x EN1 P FR 1:18
1 x 100 on 1:30 BK } REC P BK 1:30
1 x 400 on 5:00 } EN1 P FR 1:15
1 x 100 on 1:30 BK } REC P BK 1:30
3,700 7:09 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+30"rest } 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+30"rest } 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+30"rest } EN1 S BR 1:30
1 x 300 on 4:30 Free } EN3 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 8:07 PM 1 x 600 on 12:00 REC REC S CHO 2:00
8:19 PM Finish time. Total: 12,000 meters. Stress Value = 150
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,900 32.50% Freestyle 3,050 25.42%
Aerobic Base 7,000 58.33% Backstroke 1,700 14.17%
MaxVO2 1,100 9.17% Breaststroke 700 5.83%
Butterfly 300 2.50%
Type of Work Meters IM 2,800 23.33%
================ ============== Fins 2,000 16.67%
Swim 4,400 36.67% your choice 700 5.83%
Kick 3,000 25.00% Mix-stroke 750 6.25%
Pull 3,000 25.00%
Drill 1,600 13.33%
Daily Workout [1760] for Wednesday, June 16, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
5,000 7:00 PM 1 x 1000 on 14:00 Free } 1x REC S FR 1:24
1 x 400 on 6:00 REV/IM } EN1 S IM 1:30
6 x 100 on 1:45 Free/KICK NEG } EN2 K FR 1:45
1 x 1000 on 14:00 200BK200FR ALT } EN1 S FRB 1:24
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
6 x 100 on 1:40 Free/KICK HARD } EN2 K FR 1:40
1 x 1000 on 14:00 REC } REC S CHO 1:24
8:15 PM Finish time. Total: 5,000 meters. Stress Value = 46
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,000 40.00% Freestyle 2,200 44.00%
Aerobic Base 1,800 36.00% IM 800 16.00%
Anaerobic Thresh 1,200 24.00% your choice 1,000 20.00%
Free-Backstroke 1,000 20.00%
Type of Work Meters
================ ==============
Swim 3,800 76.00%
Kick 1,200 24.00%
Daily Workout [1762] for Thursday, June 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
====== ======== ============================== === = === ====
800 7:00 PM 1 x 800 on 13:00 AT/N.T out50M REC D CHO 1:38
1,200 7:15 PM 6 x 200 on 2:40 Free/DES EN2 S FR 1:20
7:31 PM Finish time. Total: 2,000 meters. Stress Value = 26
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 800 40.00% Freestyle 1,200 60.00%
Anaerobic Thresh 1,200 60.00% your choice 800 40.00%
Type of Work Meters
================ ==============
Swim 1,200 60.00%
Drill 800 40.00%
Daily Workout [1763] for Saturday, June 19, 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 7:00 AM 1 x 4000 on 60:00 AT SUMA/CHOICE REC S CHO 1:30
8:00 AM Finish time. Total: 4,000 meters. Stress Value = 0
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 4,000 100.00% your choice 4,000 100.00%
Type of Work Meters
================ ==============
Swim 4,000 100.00%
Daily Workout [1764] for Sunday, June 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
====== ======== ========================================= === = === ====
1,800 7:45 AM 1 x 800 on 12:00 W-UP/DPS } 1x REC S FR 1:30
1 x 50 on 1:00 25SPRINT } SP3 S FR 2:00
1 x 50 on 1:00 50SPRINT } SP2 S FR 2:00
1 x 50 on 1:00 25SPRINT } SP3 S FR 2:00
1 x 50 on 1:00 50SPRINT } SP2 S FR 2:00
1 x 800 on 12:00 Individual Medley } EN1 S IM 1:30
1,000 8:15 AM 20 x 50 on :45 Butterfly,1xRL/2xH SP1 S FLY 1:30
3,000 8:32 AM 10 x 100 on 1:25 PV/7BRS-DPS } 1x EN1 P FR 1:25
10 x 100 on 1:20 PV/5BRS NEG } EN1 P FR 1:20
10 x 100 on 1:15 PDPV/3BRS } EN2 P FR 1:15
100 9:14 AM 1 x 100 on 2:00 REC/BK REC S BK 2:00
1,000 9:18 AM 10 x 100 on 1:38 1:40-1:35ALT ON-BRD EN2 K FR 1:38
1,000 9:36 AM 10 x 100 on 1:20 FINS/BK-SIDE-UW alt EN2 K FIN 1:20
1,000 9:51 AM 10 x 100 on 1:15 FINS-PAD SWIM EN2 D FR 1:15
600 10:05 AM 3 x 50 on :50 FLY/GOOD STK } 1x EN1 S FLY 1:40
3 x 50 on :45 BK } EN1 S BK 1:30
3 x 50 on :50 BR } EN1 S BR 1:40
3 x 50 on :40 Free } EN1 S FR 1:20
300 10:16 AM 1 x 300 on 9:00 REC&STRETCH REC S CHO 3:00
10:25 AM Finish time. Total: 9,800 meters. Stress Value = 229
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,200 12.24% Freestyle 6,150 62.76%
Aerobic Base 3,400 34.69% Backstroke 250 2.55%
Anaerobic Thresh 4,000 40.82% Breaststroke 150 1.53%
Lactate Toleranc 1,000 10.20% Butterfly 1,150 11.73%
Peak Lactate 100 1.02% IM 800 8.16%
Alactate 100 1.02% Fins 1,000 10.20%
your choice 300 3.06%
Type of Work Meters
================ ==============
Swim 3,800 38.78%
Kick 2,000 20.41%
Pull 3,000 30.61%
Drill 1,000 10.20%
6/11更新
こんちわ!
我がスイミングのジュニアスイマー、さくらちゃんの詩載せたので、
読んでね。こちら なんかいいよね〜。なんかすごいよね〜子供って。
さてさて某吉村選手は先々週に引き続き、6/5,6と50mでのレースに出
ました。近畿SC選手権って大会で、SCの全国大会の予選会も兼ねています。
結果はノーテーパーながら、4IMでベスト、4FRで4:22.9、8FRは9分
ちょっととまずx2の結果でした。結果はこちら
「今日は4fr何秒で泳げたら合格?」
「4分23秒を切ることです」
「うーんいい線ついてるね〜」
って会話がその通りになるのか、それとも泳力の把握が出来てきたのか、その
ままの結果でしたー。今大会はいい泳ぎでした。
所属の変わった某小林選手も、16:22とまずx2のタイムで泳いでました。
安心x2
笑える写真はこちらから、雰囲気はあるんですが、まっすぐ飛ばない。
野球部あがりだから、よく飛ぶけど、まっすぐ飛ばない。まーいっか(~_~;)
メニューの更新はまた次回で。
SEE YOU!
6/3更新
ようこそ6月号へ。
Daily Workout [1741] for Tuesday, June 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
====== ======== ============================ === = === ====
5,000 7:00 AM 1 x 5000 on 80:00 AT SUMA50M REC S CHO 1:36
8:20 AM Finish time. Total: 5,000 meters. Stress Value = 0
Daily Workout [1742] for Wednesday, June 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
====== ======== ================================= === = === ====
3,000 5:30 PM 1 x 3000 on 50:00 KICK EN1 K CHO 1:40
1,200 6:22 PM 3 x 400 on 6:30 KRLS/P/S REC D IM 1:38
100 6:43 PM 1 x 100 on 2:00 SCULL REC D CHO 2:00
1,000 6:47 PM 10 x 100 on 1:20 FINS/3XHARD EN1 K FIN 1:20
2,400 7:02 PM 6 x 400 on 5:00 NEG5BRS EN1 P FR 1:15
1,200 7:34 PM 4 x 300 on 4:00 HARD EN2 P FR 1:20
200 7:52 PM 1 x 200 on 4:00 REC REC S CHO 2:00
500 7:58 PM 1 x 50 on :35 Free/DPS } 5x EN2 S FR 1:10
1 x 50 on :40 Free/SUB } EN2 S FR 1:20
500 8:06 PM 1 x 50 on :40 Free/DPS } 5x EN1 S FR 1:20
1 x 50 on :40 Free/SUB } EN2 S FR 1:20
200 8:14 PM 1 x 200 on 4:00 REC REC S CHO 2:00
8:18 PM Finish time. Total: 10,300 meters. Stress Value = 116
Daily Workout [1743] for Wednesday, June 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
====== ======== ================================== === = === ====
200 5:30 PM 1 x 200 on 4:00 AT HIMEJI REC S CHO 2:00
800 5:36 PM 8 x 100 on 1:30 Individual Medley EN1 S IM 1:30
1,600 5:50 PM 4 x 100 on 1:20 PULL } 1x REC P FR 1:20
4 x 100 on 1:15 } EN1 P FR 1:15
4 x 100 on 1:10 } EN2 P FR 1:10
4 x 100 on 1:05 } EN2 P FR 1:05
50 6:11 PM 1 x 50 on 1:00 REC REC S CHO 2:00
800 6:14 PM 16 x 50 on :55 KICK EN1 K CHO 1:50
800 6:30 PM 16 x 50 on :55 IM KICK EN1 K IM 1:50
200 6:46 PM 4 x 50 on 1:15 EZ REC S CHO 2:30
2,000 6:53 PM 10 x 200 on 3:00 Individual Medley EN1 S IM 1:30
250 7:25 PM 1 x 250 on 4:00 REC REC S CHO 1:36
7:29 PM Finish time. Total: 6,700 meters. Stress Value = 70
Daily Workout [1736] for Thursday, June 3, 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
====== ======== ========================================= === = === ====
1,800 6:30 PM 4 x 100 on 1:20 Free } 1x EN1 S FR 1:20
4 x 50 on :45 KICK } EN1 K FR 1:30
4 x 100 on 1:25 Individual Medley } EN1 S IM 1:25
4 x 50 on :50 KICK ORDER } EN1 K IM 1:40
4 x 100 on 1:30 IM ORDER } EN1 S IM 1:30
4 x 50 on :45 KICK } EN1 K FR 1:30
2,100 6:58 PM 3 x 100 on 2:00 Free/U65"STK&HR } 3x SP1 S FR 2:00
1 x 400 on 8:00 Free/4'40~45"NEG } EN2 S FR 2:00
100 7:42 PM 1 x 100 on 2:00 SCULL&REC REC D CHO 2:00
1,000 7:46 PM 1 x 1000 on 18:00 KICK REC K CHO 1:48
1,000 8:06 PM 1 x 1000 on 15:00 PULL REC P CHO 1:30
400 8:23 PM 8 x 50 on :50 REC REC S CHO 1:40
8:30 PM Finish time. Total: 6,400 meters. Stress Value = 125
久々Q&A for You.
とあるスイミングの有望コーチからの質疑応答です。さー皆さんならどう考える?
Q:
大会で、9歳の男の子が50Frを34−2で泳ぎました。
あと1−26でジュニアオリンピック標準突破なのですが、あと1ヶ月半の練習計画で
悩んでいます。スタートや浮き上がりにも課題がありますし、体の使い方にも改善点が
あると思います。スピードの強化!?フォームの矯正!?という感じです。
何か良い方法はありますか。アドバイスお願いします。
A:
それはそれは楽しみですね。
いろんな要素がありますが、JOC出場ってのは過程だということを指導者、選手とも理解
しておくこと。その上ですばらしいチャンスが来たのだと理解すること。
大事なのは、特にちびチャンなんかは追い込まないことやろね。
あと目先に追われて基本的な体力や4つの泳法がおろそかになりやすい。短い距離は特に
ね。常に成長段階だということを忘れず、その上で自分にプレッシャーかけて
(選手じゃないよ)挑んでください。
ここまでが心構え。
それからようやく練習内容。これはまた続きで。
Q:
ありがとうございます。
JOC出場という過程、十分承知しています。
自分が水泳を通して、すごい勉強・経験をさせてもらっているように、子供達にも「水泳」
の楽しさ・仲間と練習することの大切さを1番に感じてもらいたいと思っています。
1つがんばって、1つ大きな大会に出れる。私が教え始めてもうすぐ1年となる選手達は、
練習の成果を実感していると思います。
この1年は、水泳の楽しさと4泳法、しっかり練習しているつもりです。個人メドレーの
タイムも上がっています。
その子については、まだ身長も伸びるでしょうし、精神的にも今、紙一重で「水泳」を楽
しいものから習わされてるものに感じとってしまうと思います。
私は、このチャンスを活かせるよう勉強を重ね、子供達には、また1つがんばって、大きな
大会に出れるよう練習を組んでいきます。
A:
了解しました。心構え合格です^^。
では、次にトレーニング編。
前回書いた基礎的なことが分かった上でいうと、実際50mで速くなるには、25mがどれ
だけ上手に速く泳げるかだね。
私なんか、昔々SPコーチだったときは、完璧を追い求めたストローク練習をしてましたよ。
下手な泳ぎや崩れてしまう長い距離もストロークで泳がせなかった。
持久的練習とレースのための練習はまったく別物の内容を行ってました。昔々の手書き練習
もあるので良かったら参考にどうぞ。
50mが速くなるための練習。
1.25mの最高の泳ぎでのスプリント練習。これは、1本1本コーチが詳細をチェック&
アドバイスし、タイムを上げていきます。コーチング向上にもつながる。泳ぎ、反応、
入水浮き上がり、ブレス、etc.
2.FINを使った練習。これも大変有効やね。FIN→スピード体感アップ、筋力強化、非抵抗
技術習得、部分練習での技術習得他。昔教えていた衣笠っていうやつは小学校の時、
50mBK FINSWIMで25秒台で泳いでたよ。世界最高のストロークでね。
3.50mの様々な箇所を分割してその部分でのスピード練習。短水なら5mから10m刻み
で目標タイム作って練習してた。長水でもいっしょ。34秒の選手の現在のポイント間の
タイム割り出し→33秒で泳ぐための目標ラップ→努力。
目標タイムがあればそのタイムより速く設定しておくことが「制限」を切るコツ。
目標32秒9なら、最低32秒5の設定だな。
4.集中できる本数、休憩時間でセットを組むこと。へたな泳ぎでのインターバルは悪いクセ
がつくだけ。またゲーム性のある練習も効果的、私なんかのパターンはセットの組み合わ
せや錯覚?で、知らない間になぜか超全力で泳いでいたっていう練習を組んでましたね。
5.ジュニアの場合、体力をつける練習より技術の練習が優先。上手にならないと、ショート
インターバルも泳げない=練習量も増えない。
K-1サイトにも書いたことあるけど、本当に10や20x50 75秒インターバルとか
でアベレージが全国JOC標準とかで泳いでたよ。これは、強いというより、泳ぎの技術が
高い証拠かな。
6.燃え上がるような情熱的な指導も必要。
結局爆発力だからやっぱ、ガーってラテン系のコーチが強いかな、ジュニア指導は。
ただし楽しい系のね。威圧系はあかんよ。私は両方でしたが(~_~;)
練習スケジュールについて
ジュニアの場合、一つ一つの予選会でベストを目指していいのでは。ベスト出たら楽しいし、
あんまりスケジュールとか疲労とかは関係ないでしょ。&この時期のジュニアにベストで泳が
せることってのは、コーチにとっても大きくなってからの「テーパー」の最高の勉強材料にも
なりますー。
というわけで、コーチ選手もみんな一生懸命。うーんすらばしー。 to be continue
amazon.co.jp正解→「つじあやの」のCOVER GIRL
いやー♪あのサザンのシャ・ラ・ラのカバーは名曲(元々えー曲ですが)。
民生ちゃんとのデュエット、イケすぎ。あとパレードとかは私の十八番(おはこ)です。
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