JUN. '04  TEAMK-1 WORKOUTS     teamK-1         home

6/30更新

ちわ!県高校終わりました。800が9−05と400が4−25〜28でしたー。
ハードトレーニングのまま入ったので遅かったというか、ハードトレーニングでもレーススピードの
練習していたら泳げるんやけどね。
私の場合練習モードと試合モードの練習が違いすぎるってのも、まー一つの個性として許して。
(誰に謝っているんだろういったい(;O;)

そんなこんなで、7月ですね〜夏ですね〜。→さて問題です。隣のamazon.co.jpサイトで私が
最初に買ったCDは何でしょう。答え→6月号下記巻末。

またまた、優秀な某MコーチよりQ&Aどーぞー(答えじゃないからQ&Hヒントにしておきます)。
Q:
選手のトレーニングの負荷のかけかたについてですが、「漸進性の法則」「過負荷の法則」
とトレーニングの方法はありますが、例えば、フォームの練習であってもサイクルを短くしていき、
より早いスピードでのフォームの矯正も必要ですよね。持久系の練習やスピード系の練習であっても、
「負荷」は、常に考えてかけられるようにしなければいけないと思うのですが、その見極めみたいな
ものは、普段の観察とメニューの見直し!?なのでしょうか。

H:
いろんなやり方、考え方があるので、一概に説明するのは難しい〜。
例えば、10kmオーバーで泳がしているときの吉村の何を見ているかっていうと、「泳ぎ」なんです。
ただ泳がしているようですが、まずい泳ぎでは泳がせない。
かといって昔SPコーチの時はね、教えすぎていた。教えすぎられた泳ぎは崩れる。
だから、彼女の場合は、教えすぎないように教えてる。言葉ではこれぐらいしか表現できない。

Q:
現在、クロールのローリングについて「肩甲骨の柔軟性」に着目し、練習前の体操にトレーナーと
考えた体操を取り入れ、クロールのフォーム矯正とスピードの練習をしています。

H:
グレート。
非常に大切。トップ選手の肩甲骨の可動域はすごいよ。リーチが同じでもまったくストローク長は変わ
ってくるしね。柔軟性向上と、インナーマッスルとアウターとのバランス、故障予防にもつながる。

そうですね〜。泳ぎの優先順を簡単にいうと、
キック(またはコアストレングス)により中心軸安定→高さ(バディーポジション)→
水中のストローク動作(高い肘)→それから上記のローリングと呼吸動作かな。

泳ぎを見抜く最高の練習方法。
トップコーチといっしょに泳者を観察しながら、あーだこーだと泳ぎについて観察しその洞察力を
学習する。
勇気を持って、プールサイドで横に立てるかだ。

近所にトップコーチがいない場合→自らがトップコーチになれば問題はない(なんちゃってー)。

がんばってくださーい。また練習にいっていいですかー(とさり気にアピール)。

エビバデシーユーJuly!
         
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。