JULY. '04 TEAMK-1 WORKOUTS teamK-1 home
7/末 更新
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 06/27/2004 through Saturday 07/31/2004
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 %
======== ========== ========== ========== ========== ========== ==========
06/27/2004 18,750 36 20,000 38 9,700 18 900 2 1,800 3 900 2
07/04/2004 33,125 52 14,000 22 9,600 15 2,800 4 2,400 4 600 1
07/11/2004 19,500 41 15,100 32 6,100 13 3,100 7 1,500 3 500 1
07/18/2004 25,000 76 2,300 7 2,300 7 1,900 6 1,200 4 300 1
07/25/2004 21,750 60 10,700 30 1,100 3 300 1 800 2 350 1
Total 118,125 51 62,100 27 28,800 12 9,000 4 7,700 3 2,650 1
Average 23,625 12,420 5,760 1,800 1,540 530
Cyc Date (7) SP3 % Total
======== ========== =========
06/27/2004 550 1 52,600（6/25-27県高校）
07/04/2004 1,575 2 64,100（6/30-7/6 90KM）
07/11/2004 1,200 3 47,000（7/10-11県JOC）
07/18/2004 0 0 33,000（7/21-14近畿高校）
07/25/2004 1,000 3 36,000（7/31-8/1県選手権）
Total 4,325 2 232,700
Average 865 46,540
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 06/27/2004 through Saturday 07/31/2004
Cyc Date 1) FR % 2) BK % 3) BR % 4) FLY % 5) IM % 7) FRM %
======== ========== ========== ========== ========== ========== ==========
06/27/2004 28,600 54 1,800 3 1,200 2 1,400 3 3,200 6 0 0
07/04/2004 22,175 35 1,900 3 1,700 3 1,700 3 4,500 7 0 0
07/11/2004 23,300 50 1,300 3 1,200 3 1,100 2 7,700 16 1,000 2
07/18/2004 7,100 22 0 0 0 0 0 0 800 2 900 3
07/25/2004 14,000 39 700 2 700 2 900 3 5,900 16 600 2
Total 95,175 41 5,700 2 4,800 2 5,100 2 22,100 9 2,500 1
Average 19,035 1,140 960 1,020 4,420 500
Cyc Date 9) FIN % 13) CHO % 14) MIX % 15) FRB % 16) BKR % 17) RNG %
======== ========== ========== ========== ========== ========== ==========
06/27/2004 4,200 8 8,000 15 4,200 8 0 0 0 0 0 0
07/04/2004 2,500 4 27,125 42 0 0 0 0 0 0 500 1
07/11/2004 0 0 10,600 23 0 0 400 1 0 0 0 0
07/18/2004 0 0 24,200 73 0 0 0 0 0 0 0 0
07/25/2004 0 0 12,500 35 500 1 0 0 200 1 0 0
Total 6,700 3 82,425 35 4,700 2 400 0 200 0 500 0
Average 1,340 16,485 940 80 40 100
Cyc Date 19) SNO % Total
======== ========== =========
06/27/2004 0 0 52,600
07/04/2004 2,000 3 64,100
07/11/2004 400 1 47,000
07/18/2004 0 0 33,000
07/25/2004 0 0 36,000
Total 2,400 1 232,700
Average 480 46,540
Summary of Swim, Kick, Pull, Drill, Dryland, Meeting
Cyc Date Swim % Kick % Pull % Drill % Dryland % Meeting % Total
======== ========== ========== ========== ========== ========== ========== =====
06/27/2004 27,250 52 11,700 22 9,100 17 4,550 9 0 0 0 0 53K
07/04/2004 37,700 59 10,400 16 10,900 17 5,100 8 0 0 0 0 64K
07/11/2004 28,200 60 6,000 13 5,600 12 7,200 15 0 0 0 0 47K
07/18/2004 28,000 85 1,100 3 1,900 6 2,000 6 0 0 0 0 33K
07/25/2004 22,800 63 2,400 7 2,900 8 7,900 22 0 0 0 0 36K
Total 143,950 62 31,600 14 30,400 13 26,750 11 0 0 0 0 233K
Average 28,790 6,320 6,080 5,350 0 0 47K
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7/26更新
近畿高校終了
結果は、7/23-25のメニューにて。４−２５と９−０３ってとこでした。
リレーは引継ぎで５８秒台をマーク。短いのがどんどんタイム上がってきました。
今回、我がSUNSSが誇る優秀なトレーナーと見学（インターハイの練習です）。
トレーナーの意見で、よーく体調がわかりました。私が考えてたより相当トレーニングされている体
（レース仕様でないってこと、筋疲労状態）だと。ベストが出るのが不思議だってー。
常識のない私が常識のあるスタッフから教えてもらってちょうどえーぐらいでしょ。
実際、奈良の炎天下アウトプールでレース前後に泳ぎすぎやろけど、練習の一環なので良しとします。
鬼コーチとしては、そんな中でまだまだ競って欲しかったが、まー来月間違いなしにやってくれます
よ。
今回は、アウトの５０Ｍプール、インターハイ、ボーダーラインにいた選手には色んなドラマが
ありましたね。
選手の皆さん！良い結果もそうでない結果もすべて必然です。良い結果は努力へのご褒美。
そうでない結果はいつか必ず自分の為になる宿題、きっと「宝物」に変わるよ。
次回は７月末〜８/１の県選手権＊国体選考です。兵庫県リレーも相当強いメンバーになりそうです。
♫今週のおまけ♬。
某電気店のCDコーナーでディスカウントセール発見。
インコグニート、djhonda、アーロンネヴィル、’７０ソウルヒット、スライ＆ロビー、
カーティスメイフィールド（の作品をいろんなアーティストがカバー）、ジャヒーム、パブリック
エナミー全部あわせて２，６５０円！ 中古じゃーないよ。
Q：マジー？
A：マジ。
Q：おすすめは？
A：カーティス（と言えばインプレッションズ）は聞いておきましょう。
djhondaなんか、５０円やて、イカのよっちゃん（笑）じゃーないんやから。
じゃーそんなとこでしーゆー♪
Daily Workout [1797] for Friday, July 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
====== ======== ===================== === = === ====
6,000 2:30 PM 1 x 6000 on 99:00 REC REC S CHO 1:39
4:09 PM Finish time. Total: 6,000 meters. Stress Value = 0
Daily Workout [1798] for Saturday, July 10, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
2,500 9:00 AM 1 x 2500 on 45:00 KEN-JOC/UP REC S CHO 1:48
1,000 9:47 AM 1 x 1000 on 20:00 2UP EN1 S CHO 2:00
100 10:09 AM 1 x 100 on 1:00 Free/RACE 1-00 SP2 S FR 1:00
400 10:12 AM 1 x 400 on 99:00 REC REC S CHO 24:45
1,000 11:53 AM 1 x 1000 on 30:00 3UP REC S CHO 3:00
100 12:25 PM 1 x 100 on 1:00 Free/RACE 59-5BEST SP2 S FR 1:00
900 12:28 PM 1 x 900 on 20:00 REC REC S CHO 2:13
12:48 PM Finish time. Total: 6,000 meters. Stress Value = 33
Daily Workout [1799] for Sunday, July 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
====== ======== ===================================== === = === ====
2,500 9:30 AM 1 x 2500 on 99:00 KEN-JOC/UP REC S CHO 3:58
1,000 11:11 AM 1 x 1000 on 40:00 2UP REC S CHO 4:00
200 11:53 AM 1 x 200 on 2:30 200IM/RACE 2-22-42 SP2 S IM 1:15
600 11:57 AM 12 x 50 on :50 IM/EN EN1 S IM 1:40
400 12:09 PM 1 x 400 on 99:00 REC REC S CHO 24:45
1,000 1:50 PM 1 x 1000 on 40:00 3UP REC S CHO 4:00
200 2:32 PM 1 x 200 on 2:30 200IM/RACE 2-21-9 SP2 S FR 1:15
600 2:36 PM 12 x 50 on :50 IM/EN EN1 S IM 1:40
500 2:48 PM 1 x 500 on 12:00 REC REC S CHO 2:24
3:00 PM Finish time. Total: 7,000 meters. Stress Value = 57
Daily Workout [1790] for Tuesday, July 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
====== ======== ========================================== === = === ====
1,200 5:30 PM 1 x 400 on 6:00 Free/SNO~CATCH UP } 1x REC D SNO 1:30
1 x 100 on 1:45 Free/R-STK } REC D FR 1:45
1 x 100 on 1:45 IM/L-STK } REC D IM 1:45
1 x 400 on 6:00 Free/NEG } EN1 S FR 1:30
1 x 100 on 1:45 Free/L-STK } REC D FR 1:45
1 x 100 on 1:45 IM/R-STK } REC D IM 1:45
1,000 5:51 PM 1 x 400 on 7:00 Free/KICK DES } 1x REC K FR 1:45
1 x 300 on 5:15 } REC K FR 1:45
1 x 200 on 3:30 } EN1 K FR 1:45
1 x 100 on 1:45 } EN2 K FR 1:45
500 6:10 PM 20 x 25 on :30 Free/12.5KRLS&DPSWM REC D FR 2:00
6xSPRINT
1,200 6:22 PM 3 x 400 on 6:30 P/200FLIM-BKIM-BRIM EN1 P IM 1:38
1,200 6:43 PM 1 x 1200 on 15:00 PULL/L-PADV 300NEG EN1 P FR 1:15
900 7:00 PM 3 x 300 on 5:15 K/2FL1IM-2BK1IM-2BR1 EN1 K IM 1:45
100 7:18 PM 4 x 25 on :45 G-KICK/DASH! SP3 K FR 3:00
1,000 7:23 PM 1 x 1000 on 15:00 200FREZ-50IMord(SP) EN1 S FRM 1:30
200 7:40 PM 1 x 200 on 4:00 REC&STRETCH REC S CHO 2:00
7:44 PM Finish time. Total: 7,300 meters. Stress Value = 61
Daily Workout [1791] for Wednesday, July 14, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
800 6:30 PM 1 x 800 on 12:00 800IM/100DRLS100S REC D IM 1:30
800 6:44 PM 8 x 25 on :30 KICK/25SPRINT25EZ } 1x SP3 K CHO 2:00
1 x 100 on 1:45 EZKICK } REC K CHO 1:45
8 x 25 on :30 PULL/2SPRINT1EZ } SP3 P CHO 2:00
1 x 100 on 1:45 EZPULL } REC P CHO 1:45
8 x 25 on :40 S/12.5EZ-SP(NO-BRS) } SP3 S CHO 2:40
100 7:03 PM 1 x 100 on 1:45 REC REC S CHO 1:45
3,200 7:07 PM 1 x 800 on 11:30 Free/HR140-150 } 1x REC S FR 1:26
1 x 800 on 11:30 Free/HR150-160 } EN1 S FR 1:26
1 x 800 on 11:30 Free/HR160-170 } EN2 S FR 1:26
1 x 800 on 11:30 Free/HR150-140 } EN1 S FR 1:26
TURN/BRS/STK CHECK }
500 7:55 PM 10 x 50 on :55 SPLY/3.6.9HARD SP1 S FR 1:50
800 8:06 PM 1 x 800 on 12:00 PULL SETS YOUR CHO REC P CHO 1:30
800 8:20 PM 1 x 800 on 13:00 KICK SETS YOUR CHO REC K CHO 1:38
8:33 PM Finish time. Total: 7,000 meters. Stress Value = 106
Daily Workout [1792] for Thursday, July 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
====== ======== ============================================= === = === ====
100 10:00 AM 1 x 100 on 5:00 W-UP REC S CHO 5:00
1,000 10:07 AM 20 x 50 on :55 FLY/4K3R2L1SW~1K2R3L } 1x EN1 D FLY 1:50
4SWIM DES }
1,000 10:27 AM 3 x 50 on :45 BK PULL/1-3DES } 2x EN2 P BK 1:30
1 x 350 on 6:00 BK PULL/ } REC P BK 1:43
1,000 10:45 AM 5 x 200 on 3:30 BR/50SCULL-3K-2K-SWM EN1 D BR 1:45
1,500 11:04 AM 1 x 1500 on 20:00 Free/NEG4-3-2-1-500 EN2 S FR 1:20
400 11:26 AM 1 x 400 on 6:00 REC REC S CHO 1:30
11:32 AM Finish time. Total: 5,000 meters. Stress Value = 62
Daily Workout [1793] for Thursday, July 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
====== ======== =========================================== === = === ====
800 6:30 PM 1 x 800 on 15:00 W-UP/400IM MIX/400CH REC S IM 1:53
800 6:47 PM 1 x 400 on 4:40 Free/DIVE~HARD! FOOT } 1x EN3 S FR 1:10
4 x 100 on 1:10 Free/AVE~DES HAND } EN3 S FR 1:10
100 6:58 PM 1 x 100 on 4:00 REC REC S CHO 4:00
800 7:04 PM 1 x 200 on 2:30 Free/DIVE~HARD! HAND } 1x EN3 S FR 1:15
6 x 100 on 1:15 Free/AVE~DES 5FOOT1H } EN3 S FR 1:15
100 7:16 PM 1 x 100 on 4:00 REC REC S CHO 4:00
800 7:22 PM 8 x 100 on 1:20 Free/DIVE~HARD(7FOOT EN3 S FR 1:20
200 7:34 PM 1 x 200 on 4:00 REC REC S CHO 2:00
1,000 7:40 PM 1 x 100 on 1:45 KICK/IMord 1S } 4x REC K IM 1:45
3 x 50 on :50 KICK/FREE SET DES } EN2 K FR 1:40
200 7:59 PM 8 x 25 on :40 SUB/GOOD STK SP1 S FR 2:40
200 8:06 PM 1 x 200 on 4:00 REC REC S CHO 2:00
8:10 PM Finish time. Total: 5,000 meters. Stress Value = 189
Daily Workout [1794] for Friday, July 16, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 9:00 AM 1 x 400 on 7:00 Free/KRLS(C-UP) } 1x REC D FR 1:45
1 x 300 on 5:00 Backstroke/UWK&S } REC D BK 1:40
1 x 200 on 3:30 Breaststroke/3K-1DPS } REC D BR 1:45
1 x 100 on 1:30 Butterfly/SWIM } REC S FLY 1:30
800 9:19 AM 16 x 50 on :55 Free/SIDEK-RSTK-LSTK EN1 D FR 1:50
&SWIM/By4t 1-4DES
2,800 9:35 AM 1 x 400 on 6:00 Free/REC DPS } 1x REC S FR 1:30
1 x 600 on 9:00 Free/400REC200EN1 } EN1 S FR 1:30
1 x 800 on 12:00 400REC200EN200EN2 } EN1 S FR 1:30
1 x 1000 on 15:00 400REC~200EN1~EN3 } EN2 S FR 1:30
400 10:19 AM 8 x 50 on 1:00 Free/4SUB~4REC EN2 S FR 2:00
10:27 AM Finish time. Total: 5,000 meters. Stress Value = 55
Daily Workout [1795] for Friday, July 16, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
500 6:30 PM 20 x 25 on :30 8UP-6DRLS-4HUPS-2CUP REC D FR 2:00
1,500 6:42 PM 1 x 500 on 7:30 Individual Medley } 1x REC S IM 1:30
1 x 100 on 1:30 IM/PULL } EN1 P IM 1:30
1 x 200 on 3:30 IM/KICK } EN1 K IM 1:45
1 x 300 on 4:30 IM/SWIM } EN1 S IM 1:30
1 x 400 on 6:00 IM/KRLS } REC D IM 1:30
1,000 7:07 PM 20 x 50 on :55 Free/RING-T&SNO 3xH EN1 P FR 1:50
100 7:27 PM 1 x 100 on 2:00 SCULL REC D CHO 2:00
1,000 7:31 PM 20 x 50 on :50 Free/KICK 4xH,6xGK EN2 K FR 1:40
100 7:49 PM 1 x 100 on 2:00 UWK/GOOD LINE REC K CHO 2:00
800 7:53 PM 1 x 800 on 12:00 Free/SPEED PLAY EN1 S FR 1:30
8:05 PM Finish time. Total: 5,000 meters. Stress Value = 48
Daily Workout [1796] for Saturday, July 17, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,600 10:00 AM 1 x 400 on 6:00 W-UP/AT SUMAGAKU50M } 1x REC S CHO 1:30
1 x 200 on 3:30 Free/R-PAD } REC D FR 1:45
1 x 200 on 3:30 Free/L-PAD } REC D FR 1:45
1 x 400 on 7:00 Free/KICK } REC K FR 1:45
1 x 400 on 6:00 Individual Medley } REC S IM 1:30
400 10:28 AM 4 x 100 on 1:30 Free/HR DES-SETS EN1 S FR 1:30
10"8(39S24),10"5(26)
9"1(40S28),8"9(40S32
200 10:36 AM 1 x 25 on :30 DIVE/IM order } 4x SP3 S IM 2:00
1 x 25 on 1:00 REC } REC S CHO 4:00
100 10:44 AM 1 x 100 on 2:00 REC REC S CHO 2:00
400 10:48 AM 1 x 50 on :45 Free/SPEED PLAY } 4x EN2 S FR 1:30
1 x 50 on :45 32"0FOOT(43S) TP1"4 } EN2 S FR 1:30
200 10:56 AM 1 x 200 on 5:00 REC REC S CHO 2:30
1,600 11:03 AM 1 x 100 on 2:00 RACE PACE/1DIVE 65"4 } 1x SP1 S FR 2:00
16x100,14FOOT2HAND }
1 x 100 on 2:00 31"9-65"5 } SP1 S FR 2:00
1 x 100 on 1:50 31"8-65"2 } SP1 S FR 1:50
1 x 100 on 1:50 32"0-65"2 } SP1 S FR 1:50
1 x 100 on 1:50 32"0-65"0(41-45S) } SP1 S FR 1:50
1 x 100 on 1:45 32"3-65"4(43-45S) } SP1 S FR 1:45
1 x 100 on 1:45 31"6-65"1 } EN3 S FR 1:45
1 x 100 on 1:45 32"9-66"4 } EN3 S FR 1:45
1 x 100 on 1:45 32"1-65"8(41S-) } EN3 S FR 1:45
1 x 100 on 1:40 32"4-65"7 } EN3 S FR 1:40
1 x 100 on 1:40 32"3-66"0 } EN3 S FR 1:40
1 x 100 on 1:40 32"3-65"6 } EN3 S FR 1:40
1 x 100 on 1:40 32"3-65"9 } EN3 S FR 1:40
1 x 100 on 2:00 32"3-65"3 HR200 } SP1 S FR 2:00
1 x 100 on 2:30 31"6-63"3 } SP1 S FR 2:30
1 x 100 on 3:00 31"8-63"2 HR200-182- } SP2 S FR 3:00
156(0-30SEC-60SEC) }
200 11:35 AM 1 x 200 on 5:00 REC REC S CHO 2:30
400 11:42 AM 8 x 50 on :45 Free-BK EN1 S FRB 1:30
200 11:50 AM 4 x 50 on 1:10 RINGT-PAD/25POWER-EZ SP3 S FR 2:20
17"5~16"9
200 11:56 AM 4 x 50 on 1:10 DASH KICK/17"3~16"8 SP3 K FR 2:20
200 12:02 PM 1 x 200 on 4:00 REC REC S CHO 2:00
12:06 PM Finish time. Total: 5,700 meters. Stress Value = 167
Daily Workout [1800] for Monday, July 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
====== ======== ============================================ === = === ====
1,000 2:00 PM 1 x 1000 on 15:00 AT SUMA/OUT 50M REC S CHO 1:30
1,500 2:17 PM 4 x 50 on :50 Free/K HARD 40"~43" } 1x SP1 K FR 1:40
1 x 300 on 5:00 200IM~100FR } REC K FRM 1:40
4 x 50 on :40 Free/P HARD 31"5~1"9 } SP1 P FR 1:20
1 x 300 on 5:00 200IM~100FR } REC P FRM 1:40
4 x 50 on :45 Free/S PACE 32"5~32" } EN2 S FR 1:30
1 x 300 on 5:00 200IM~100FR } REC S FRM 1:40
400 2:43 PM 4 x 100 on 1:30 Free/10"2(168-40S) EN2 S FR 1:30
7"5(172-40S),6"2(179
-41S),5"9(187-154-34
100 2:51 PM 1 x 100 on 5:00 REC REC S CHO 5:00
2,000 2:58 PM 1 x 150 on 2:00 DES 34"3-33"7-33"4 } 1x EN3 S FR 1:20
1 x 50 on 1:00 REC } REC S CHO 2:00
4 x 200 on 3:00 Free/22"~25"(EN } EN2 S FR 1:30
10:00 REST } S :00
1 x 150 on 2:00 DES 34"0-33"8-32"8 } EN3 S FR 1:20
189-157-124HR }
1 x 50 on 1:00 REC } REC S CHO 2:00
4 x 200 on 3:00 Free } EN1 P FR 1:30
400 3:40 PM 1 x 400 on 6:00 REC REC S CHO 1:30
3:46 PM Finish time. Total: 5,400 meters. Stress Value = 95
Daily Workout [1801] for Tuesday, July 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
====== ======== ======================================== === = === ====
1,200 10:00 AM 4 x 300 on 5:00 AT SUMA/SKPS REC D CHO 1:40
800 10:22 AM 4 x 200 on 3:30 SKPS IM REC D IM 1:45
1,000 10:38 AM 1 x 100 on 1:30 Free } 1x REC S FR 1:30
1 x 200 on 3:00 Free/REC-EN1 } EN1 S FR 1:30
1 x 300 on 4:30 Free/REC-EN1-EN2 } EN1 S FR 1:30
1 x 400 on 6:00 Free/REC-EN1~3 } EN2 S FR 1:30
100 10:55 AM 1 x 100 on 3:00 REC REC S CHO 3:00
500 11:00 AM 10 x 50 on :45 Free/4PACE1EZ ALT EN2 S FR 1:30
600 11:09 AM 1 x 600 on 14:00 EZ KICK REC K CHO 2:20
600 11:25 AM 1 x 600 on 12:00 EZ PULL REC P CHO 2:00
200 11:39 AM 1 x 200 on 4:00 REC REC S CHO 2:00
11:43 AM Finish time. Total: 5,000 meters. Stress Value = 25
Daily Workout [1802] for Wednesday, July 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
====== ======== ================================= === = === ====
4,000 2:00 PM 1 x 4000 on 60:00 AT NARA/KIN-KOU REC S CHO 1:30
3:00 PM Finish time. Total: 4,000 meters. Stress Value = 0
Daily Workout [1803] for Thursday, July 22, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =================================== === = === ====
3,000 8:00 AM 1 x 3000 on 99:00 W-UP/KINKI-KOUKOU REC S CHO 3:18
1,000 9:41 AM 1 x 1000 on 40:00 2UP EN1 S CHO 4:00
800 10:23 AM 1 x 800 on 9:06 800YOSEN 4-29-51 EN3 S FR 1:08
9-06-37
1,000 10:34 AM 1 x 1000 on 30:00 REC REC S CHO 3:00
11:04 AM Finish time. Total: 5,800 meters. Stress Value = 64
Daily Workout [1804] for Friday, July 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
====== ======== ====================================== === = === ====
2,500 8:00 AM 1 x 2500 on 99:00 W-UP/KINKI-KOUKOU REC S CHO 3:58
100 9:41 AM 1 x 100 on 1:00 400F.R/ FIRSTSWIMMER SP2 S FR 1:00
29"33-59"99
800 9:44 AM 1 x 800 on 12:00 REC REC S CHO 1:30
1,000 9:58 AM 1 x 1000 on 40:00 W-UP REC S CHO 4:00
800 10:40 AM 1 x 800 on 9:00 RACE/4'29"71-9'03"03 EN3 S FR 1:08
1,000 10:51 AM 1 x 1000 on 60:00 REC REC S CHO 6:00
100 11:53 AM 1 x 100 on 1:00 400M.R/FR 59"1 SP2 S FR 1:00
800 11:56 AM 1 x 800 on 12:00 REC REC S CHO 1:30
12:08 PM Finish time. Total: 7,100 meters. Stress Value = 75
Daily Workout [1805] for Saturday, July 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
====== ======== ====================================== === = === ====
2,000 8:00 AM 1 x 2000 on 99:00 W-UP/KINKI-KOUKOU REC S CHO 4:57
400 9:41 AM 1 x 400 on 4:26 RACE/2'11"49-4'26"49 SP1 S FR 1:07
1,000 9:47 AM 1 x 1000 on 99:00 REC REC S CHO 9:54
400 11:28 AM 1 x 400 on :04 FINAL2'12"74-4'25"82 SP1 S FR :01
1,000 11:30 AM 1 x 1000 on 60:00 REC REC S CHO 6:00
100 12:32 PM 1 x 100 on :58 400F.R/4t28'44-58"51 SP2 S FR :58
800 12:35 PM 1 x 800 on 12:00 REC REC S CHO 1:30
12:47 PM Finish time. Total: 5,700 meters. Stress Value = 81
Daily Workout [1807] for Monday, July 26, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,200 5:30 PM 3 x 400 on 6:30 100FLDRLS-300IM REC D IM 1:38
2BKD-IM,3BRD-IM
300 5:51 PM 12 x 25 on :40 SP-EZ,EZ-SP,EZ MIX SP3 S IM 2:40
1,000 6:01 PM 1 x 400 on 7:00 KICK IM/NOT FR } 1x REC K IM 1:45
3 x 200 on 3:30 SIDEK-HUPK-BRDK } REC K FR 1:45
1,000 6:20 PM 8 x 25 on :40 Butterfly/Free SP } 1x SP3 P FLY 2:40
2 x 100 on 1:45 BKBR } REC P BKR 1:45
3 x 200 on 3:30 Free SPEEDPLAY } EN1 P FR 1:45
225 6:41 PM 1 x 25 on 1:00 Free DASH 13.7~13.5 } 3x SP3 S FR 4:00
1 x 50 on 1:30 EZ } REC S FR 3:00
25 6:50 PM 1 x 25 on 2:00 REC REC S CHO 8:00
1,200 6:54 PM 12 x 100 on 1:30 Free/2tNEG,1tEVEN EN1 S FR 1:30
10"/163,9"2/172,8"5
/178
50 7:14 PM 1 x 50 on 1:00 REC REC S CHO 2:00
7:15 PM Finish time. Total: 5,000 meters. Stress Value = 45
Daily Workout [1806] for Monday, July 26, 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 1 x 300 on 5:00 CHO/AT SUMA50M OUT } 1x REC S CHO 1:40
1 x 300 on 5:00 R-STK50&2SWIM IM } REC D IM 1:40
1 x 300 on 5:00 L-STK50~ } REC D IM 1:40
1 x 300 on 5:00 FR BLD-UP } EN1 S FR 1:40
700 6:52 PM 1 x 100 on 1:40 Butterfly } 1x EN1 S FLY 1:40
1 x 100 on 1:40 Backstroke } EN1 S BK 1:40
1 x 100 on 1:40 Breaststroke } EN1 S BR 1:40
4 x 100 on 1:30 Free/74"HR174 } EN2 S FR 1:30
1,000 7:05 PM 1 x 200 on 3:30 150K&S/FLY WITH FINS } 1x EN1 K FLY 1:45
1 x 200 on 3:30 BK } EN1 K BK 1:45
2 x 200 on 3:30 FR } EN1 K FR 1:45
1 x 200 on 3:30 BR K&S NO-FINS } EN1 K BR 1:45
500 7:24 PM 10 x 50 on :45 Free/ELB-PAD 3XFLY EN1 P MIX 1:30
1,000 7:33 PM 5 x 200 on 3:00 PADV/EN3th 2'16HR130 EN1 P FR 1:30
500 7:50 PM 5 x 100 on 1:30 ASCEND/68"HR176~ EN1 S FR 1:30
73"HR172
200 7:59 PM 1 x 200 on 4:00 REC REC S CHO 2:00
8:03 PM Finish time. Total: 5,100 meters. Stress Value = 48
7/18更新
県jocの結果はコチラ
９０ＫＭウィークその２から国体予選の練習として、100FRと200IMに出場しましたが
両種目ともベストタイムで泳げました。６月号で言ってたようにたくさん泳いでいても
レーススピードの練習と体調管理をしっかりしていればタイムは出ます。ミドルロング
のトップと戦うには、FR５８秒台とIM２０秒は割りたいけどね。
練習期のレース前の練習なので、前々日でも１０ＫＭ泳いでます。それでも前の週より
2/3ぐらいに練習減っている＝テーパー効果があるってことかな。
当日のアップダウンは本番でもこんな感じで、予選決勝一日で７ＫＭぐらいは泳ぎます。
ってことは、逆から考えて通常はその１．５倍の練習は必要ってことかな。
IM'ersの皆さんへちょっとヒント。IMのレースの後のダウンはIMでHR150ぐらいで４００
ほど泳いでからダウンを行ったほうが、疲労回復し決勝や翌日につながるようです。
STK'ersも同じ理屈、使ったストロークでエンデュランスで泳ぎましょう。
ヒントその２夏のウォーミングについて
夏はほっておいても体力の消耗が早い。特にアウトプールの炎天下なんか。ってことは
冬季、春季のようにガンガンアップで体温めてってことはあんまり必要ない。
ってこと、某トップコーチに教えてもらいました。(割りには泳いでいるか〜）
というわけで、思った通りに予定が進んでいるときは、正しそうに聞こえるでしょ(;O;)。
そうは問屋がおろさないからコーチやってるんやけどね。
注:このK-1サイトで紹介するヒントは、すべての方に当てはまるとは限りません。
ですので、結果について責任は負えませんので、自己判断＆自己責任でよろしくね♪。
〜〜〜〜〜〜〜〜〜〜〜〜〜〜〜〜〜
携帯の有料サイト料金はらって下さい。ってはやりの悪徳業者からはがききました。
絶対見たことないかって言われたら、ハイって言えないでしょ？、そこが相手の思う壺。
手がすべって見てしまい（笑）ハイって言えない私のような方は、下記サイトで勉強しま
しょう。
国民生活センター
Daily Workout [1797] for Friday, July 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
====== ======== ===================== === = === ====
6,000 2:30 PM 1 x 6000 on 99:00 REC REC S CHO 1:39
4:09 PM Finish time. Total: 6,000 meters. Stress Value = 0
Daily Workout [1798] for Saturday, July 10, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
2,500 9:00 AM 1 x 2500 on 45:00 KEN-JOC/UP REC S CHO 1:48
1,000 9:47 AM 1 x 1000 on 20:00 2UP EN1 S CHO 2:00
100 10:09 AM 1 x 100 on 1:00 Free/RACE 1-00 SP2 S FR 1:00
400 10:12 AM 1 x 400 on 99:00 REC REC S CHO 24:45
1,000 11:53 AM 1 x 1000 on 30:00 3UP REC S CHO 3:00
100 12:25 PM 1 x 100 on 1:00 Free/RACE 59-5BEST SP2 S FR 1:00
900 12:28 PM 1 x 900 on 20:00 REC REC S CHO 2:13
12:48 PM Finish time. Total: 6,000 meters. Stress Value = 33
Daily Workout [1799] for Sunday, July 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
====== ======== ===================================== === = === ====
2,500 9:30 AM 1 x 2500 on 99:00 KEN-JOC/UP REC S CHO 3:58
1,000 11:11 AM 1 x 1000 on 40:00 2UP REC S CHO 4:00
200 11:53 AM 1 x 200 on 2:30 200IM/RACE 2-22-42 SP2 S IM 1:15
600 11:57 AM 12 x 50 on :50 IM/EN EN1 S IM 1:40
400 12:09 PM 1 x 400 on 99:00 REC REC S CHO 24:45
1,000 1:50 PM 1 x 1000 on 40:00 3UP REC S CHO 4:00
200 2:32 PM 1 x 200 on 2:30 200IM/RACE 2-21-9 SP2 S FR 1:15
600 2:36 PM 12 x 50 on :50 IM/EN EN1 S IM 1:40
500 2:48 PM 1 x 500 on 12:00 REC REC S CHO 2:24
3:00 PM Finish time. Total: 7,000 meters. Stress Value = 57
Daily Workout [1790] for Tuesday, July 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
====== ======== ========================================== === = === ====
1,200 5:30 PM 1 x 400 on 6:00 Free/SNO~CATCH UP } 1x REC D SNO 1:30
1 x 100 on 1:45 Free/R-STK } REC D FR 1:45
1 x 100 on 1:45 IM/L-STK } REC D IM 1:45
1 x 400 on 6:00 Free/NEG } EN1 S FR 1:30
1 x 100 on 1:45 Free/L-STK } REC D FR 1:45
1 x 100 on 1:45 IM/R-STK } REC D IM 1:45
1,000 5:51 PM 1 x 400 on 7:00 Free/KICK DES } 1x REC K FR 1:45
1 x 300 on 5:15 } REC K FR 1:45
1 x 200 on 3:30 } EN1 K FR 1:45
1 x 100 on 1:45 } EN2 K FR 1:45
500 6:10 PM 20 x 25 on :30 Free/12.5KRLS&DPSWM REC D FR 2:00
6xSPRINT
1,200 6:22 PM 3 x 400 on 6:30 P/200FLIM-BKIM-BRIM EN1 P IM 1:38
1,200 6:43 PM 1 x 1200 on 15:00 PULL/L-PADV 300NEG EN1 P FR 1:15
900 7:00 PM 3 x 300 on 5:15 K/2FL1IM-2BK1IM-2BR1 EN1 K IM 1:45
100 7:18 PM 4 x 25 on :45 G-KICK/DASH! SP3 K FR 3:00
1,000 7:23 PM 1 x 1000 on 15:00 200FREZ-50IMord(SP) EN1 S FRM 1:30
200 7:40 PM 1 x 200 on 4:00 REC&STRETCH REC S CHO 2:00
7:44 PM Finish time. Total: 7,300 meters. Stress Value = 61
Daily Workout [1791] for Wednesday, July 14, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
800 6:30 PM 1 x 800 on 12:00 800IM/100DRLS100S REC D IM 1:30
800 6:44 PM 8 x 25 on :30 KICK/25SPRINT25EZ } 1x SP3 K CHO 2:00
1 x 100 on 1:45 EZKICK } REC K CHO 1:45
8 x 25 on :30 PULL/2SPRINT1EZ } SP3 P CHO 2:00
1 x 100 on 1:45 EZPULL } REC P CHO 1:45
8 x 25 on :40 S/12.5EZ-SP(NO-BRS) } SP3 S CHO 2:40
100 7:03 PM 1 x 100 on 1:45 REC REC S CHO 1:45
3,200 7:07 PM 1 x 800 on 11:30 Free/HR140-150 } 1x REC S FR 1:26
1 x 800 on 11:30 Free/HR150-160 } EN1 S FR 1:26
1 x 800 on 11:30 Free/HR160-170 } EN2 S FR 1:26
1 x 800 on 11:30 Free/HR150-140 } EN1 S FR 1:26
TURN/BRS/STK CHECK }
500 7:55 PM 10 x 50 on :55 SPLY/3.6.9HARD SP1 S FR 1:50
800 8:06 PM 1 x 800 on 12:00 PULL SETS YOUR CHO REC P CHO 1:30
800 8:20 PM 1 x 800 on 13:00 KICK SETS YOUR CHO REC K CHO 1:38
8:33 PM Finish time. Total: 7,000 meters. Stress Value = 106
Daily Workout [1792] for Thursday, July 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
====== ======== ============================================= === = === ====
100 10:00 AM 1 x 100 on 5:00 W-UP REC S CHO 5:00
1,000 10:07 AM 20 x 50 on :55 FLY/4K3R2L1SW~1K2R3L } 1x EN1 D FLY 1:50
4SWIM DES }
1,000 10:27 AM 3 x 50 on :45 BK PULL/1-3DES } 2x EN2 P BK 1:30
1 x 350 on 6:00 BK PULL/ } REC P BK 1:43
1,000 10:45 AM 5 x 200 on 3:30 BR/50SCULL-3K-2K-SWM EN1 D BR 1:45
1,500 11:04 AM 1 x 1500 on 20:00 Free/NEG4-3-2-1-500 EN2 S FR 1:20
400 11:26 AM 1 x 400 on 6:00 REC REC S CHO 1:30
11:32 AM Finish time. Total: 5,000 meters. Stress Value = 62
Daily Workout [1793] for Thursday, July 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
====== ======== =========================================== === = === ====
800 6:30 PM 1 x 800 on 15:00 W-UP/400IM MIX/400CH REC S IM 1:53
800 6:47 PM 1 x 400 on 4:40 Free/DIVE~HARD! FOOT } 1x EN3 S FR 1:10
4 x 100 on 1:10 Free/AVE~DES HAND } EN3 S FR 1:10
100 6:58 PM 1 x 100 on 4:00 REC REC S CHO 4:00
800 7:04 PM 1 x 200 on 2:30 Free/DIVE~HARD! HAND } 1x EN3 S FR 1:15
6 x 100 on 1:15 Free/AVE~DES 5FOOT1H } EN3 S FR 1:15
100 7:16 PM 1 x 100 on 4:00 REC REC S CHO 4:00
800 7:22 PM 8 x 100 on 1:20 Free/DIVE~HARD(7FOOT EN3 S FR 1:20
200 7:34 PM 1 x 200 on 4:00 REC REC S CHO 2:00
1,000 7:40 PM 1 x 100 on 1:45 KICK/IMord 1S } 4x REC K IM 1:45
3 x 50 on :50 KICK/FREE SET DES } EN2 K FR 1:40
200 7:59 PM 8 x 25 on :40 SUB/GOOD STK SP1 S FR 2:40
200 8:06 PM 1 x 200 on 4:00 REC REC S CHO 2:00
8:10 PM Finish time. Total: 5,000 meters. Stress Value = 189
Daily Workout [1794] for Friday, July 16, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 9:00 AM 1 x 400 on 7:00 Free/KRLS(C-UP) } 1x REC D FR 1:45
1 x 300 on 5:00 Backstroke/UWK&S } REC D BK 1:40
1 x 200 on 3:30 Breaststroke/3K-1DPS } REC D BR 1:45
1 x 100 on 1:30 Butterfly/SWIM } REC S FLY 1:30
800 9:19 AM 16 x 50 on :55 Free/SIDEK-RSTK-LSTK EN1 D FR 1:50
&SWIM/By4t 1-4DES
2,800 9:35 AM 1 x 400 on 6:00 Free/REC DPS } 1x REC S FR 1:30
1 x 600 on 9:00 Free/400REC200EN1 } EN1 S FR 1:30
1 x 800 on 12:00 400REC200EN200EN2 } EN1 S FR 1:30
1 x 1000 on 15:00 400REC~200EN1~EN3 } EN2 S FR 1:30
400 10:19 AM 8 x 50 on 1:00 Free/4SUB~4REC EN2 S FR 2:00
10:27 AM Finish time. Total: 5,000 meters. Stress Value = 55
Daily Workout [1795] for Friday, July 16, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
500 6:30 PM 20 x 25 on :30 8UP-6DRLS-4HUPS-2CUP REC D FR 2:00
1,500 6:42 PM 1 x 500 on 7:30 Individual Medley } 1x REC S IM 1:30
1 x 100 on 1:30 IM/PULL } EN1 P IM 1:30
1 x 200 on 3:30 IM/KICK } EN1 K IM 1:45
1 x 300 on 4:30 IM/SWIM } EN1 S IM 1:30
1 x 400 on 6:00 IM/KRLS } REC D IM 1:30
1,000 7:07 PM 20 x 50 on :55 Free/RING-T&SNO 3xH EN1 P FR 1:50
100 7:27 PM 1 x 100 on 2:00 SCULL REC D CHO 2:00
1,000 7:31 PM 20 x 50 on :50 Free/KICK 4xH,6xGK EN2 K FR 1:40
100 7:49 PM 1 x 100 on 2:00 UWK/GOOD LINE REC K CHO 2:00
800 7:53 PM 1 x 800 on 12:00 Free/SPEED PLAY EN1 S FR 1:30
8:05 PM Finish time. Total: 5,000 meters. Stress Value = 48
Daily Workout [1796] for Saturday, July 17, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,600 10:00 AM 1 x 400 on 6:00 W-UP/AT SUMAGAKU50M } 1x REC S CHO 1:30
1 x 200 on 3:30 Free/R-PAD } REC D FR 1:45
1 x 200 on 3:30 Free/L-PAD } REC D FR 1:45
1 x 400 on 7:00 Free/KICK } REC K FR 1:45
1 x 400 on 6:00 Individual Medley } REC S IM 1:30
400 10:28 AM 4 x 100 on 1:30 Free/HR DES-SETS EN1 S FR 1:30
10"8(39S24),10"5(26)
9"1(40S28),8"9(40S32
200 10:36 AM 1 x 25 on :30 DIVE/IM order } 4x SP3 S IM 2:00
1 x 25 on 1:00 REC } REC S CHO 4:00
100 10:44 AM 1 x 100 on 2:00 REC REC S CHO 2:00
400 10:48 AM 1 x 50 on :45 Free/SPEED PLAY } 4x EN2 S FR 1:30
1 x 50 on :45 32"0FOOT(43S) TP1"4 } EN2 S FR 1:30
200 10:56 AM 1 x 200 on 5:00 REC REC S CHO 2:30
1,600 11:03 AM 1 x 100 on 2:00 RACE PACE/1DIVE 65"4 } 1x SP1 S FR 2:00
16x100,14FOOT2HAND }
1 x 100 on 2:00 31"9-65"5 } SP1 S FR 2:00
1 x 100 on 1:50 31"8-65"2 } SP1 S FR 1:50
1 x 100 on 1:50 32"0-65"2 } SP1 S FR 1:50
1 x 100 on 1:50 32"0-65"0(41-45S) } SP1 S FR 1:50
1 x 100 on 1:45 32"3-65"4(43-45S) } SP1 S FR 1:45
1 x 100 on 1:45 31"6-65"1 } EN3 S FR 1:45
1 x 100 on 1:45 32"9-66"4 } EN3 S FR 1:45
1 x 100 on 1:45 32"1-65"8(41S-) } EN3 S FR 1:45
1 x 100 on 1:40 32"4-65"7 } EN3 S FR 1:40
1 x 100 on 1:40 32"3-66"0 } EN3 S FR 1:40
1 x 100 on 1:40 32"3-65"6 } EN3 S FR 1:40
1 x 100 on 1:40 32"3-65"9 } EN3 S FR 1:40
1 x 100 on 2:00 32"3-65"3 HR200 } SP1 S FR 2:00
1 x 100 on 2:30 31"6-63"3 } SP1 S FR 2:30
1 x 100 on 3:00 31"8-63"2 HR200-182- } SP2 S FR 3:00
156(0-30SEC-60SEC) }
200 11:35 AM 1 x 200 on 5:00 REC REC S CHO 2:30
400 11:42 AM 8 x 50 on :45 Free-BK EN1 S FRB 1:30
200 11:50 AM 4 x 50 on 1:10 RINGT-PAD/25POWER-EZ SP3 S FR 2:20
17"5~16"9
200 11:56 AM 4 x 50 on 1:10 DASH KICK/17"3~16"8 SP3 K FR 2:20
200 12:02 PM 1 x 200 on 4:00 REC REC S CHO 2:00
12:06 PM Finish time. Total: 5,700 meters. Stress Value = 167
7/8更新
全国K-1ファンの皆様こんちわー。（って格闘技のK-1で検索引っかかってこら
れた方はごめんなさいー。競泳のhpです。）
梅雨もどっかに行ってしまったような今日この頃いかがお過ごしでしょうか。
私は日々ビジーに楽しくやっております。
県高校が終わったK-1では、またまた90KM/1WEEKを実施。今回はちょっとスピード
あげて練習しました。
今週末は県JOCです。この大会は国体選考の練習で100FRと200IMで出場です。
さー笑かしてくれるか、本当は速い所を見せてくれるでしょうか。
って、彼女は通常のチームの練習であれば、100~200も相当速いと思いますよ。
普段あほ（下品失礼）ほど練習しているから、防衛本能で体がスピードを抑えてい
るんですね〜。いつになったら通常の練習距離になるんでしょうね〜。
っと変な理屈はこの辺で、ではこの夏もお楽しみに＆よろしくお願いします。
♬このページのamazon.comリンクは、クラシックソウルサイト→→→→→→→→→→→→→→→→→→
私も持っているスティービーの名盤インナービジョンズ９８０円やて、やす〜。
試聴もできるようで便利な世の中になったもんだと、おっさん風。
そーそーこのアソシエイトって仕組みはココを見てください。ここから購入したら
サイト管理人にバックが入る仕組み。私の場合はITの可能性を試しているだけだから（大げさ）
状況報告と、ポイント溜まったら、アマゾンギフト券はプレゼント〜！
♬♫♪←スゲーオフィス２００３インストールして「おんぷ」って入力したら、
音符記号増えてる〜（何でも感動）。じゃーそんなところで７月のメニューへどうぞ。
Daily Workout [1776] for Thursday, July 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
====== ======== ========================================= === = === ====
1,000 7:00 AM 1 x 1000 on 15:00 Free/400-300-200-100 EN1 S FR 1:30
NEG
1,500 7:17 AM 3 x 100 on 1:40 FINS/KICK FR } 1x EN1 K FR 1:40
1 x 200 on 3:00 FINS/SWIM FR DPS } EN1 S FR 1:30
3 x 100 on 1:40 FINS/KICK BK } EN1 K BK 1:40
1 x 200 on 3:00 FINS/SWIM BK } EN1 S BK 1:30
3 x 100 on 1:40 FINS/KICK FLY } EN1 K FLY 1:40
1 x 200 on 3:00 FINS/SWIM FLY } EN1 S FLY 1:30
500 7:43 AM 1 x 500 on 8:00 KICK/BR 3K~1K~SWIM EN1 K BR 1:36
500 7:53 AM 10 x 50 on 1:00 DASH KICK/FR 40" SP1 K FR 2:00
500 8:05 AM 1 x 500 on 10:00 REC REC S CHO 2:00
8:15 AM Finish time. Total: 4,000 meters. Stress Value = 77
Daily Workout [1777] for Thursday, July 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
====== ======== =========================================== === = === ====
1,000 3:30 PM 1 x 100 on 1:40 IM/KICK } 1x REC K IM 1:40
1 x 200 on 3:15 IM/R-STK } REC D IM 1:38
1 x 300 on 4:45 IM/L-STK } REC D IM 1:35
1 x 400 on 5:30 Individual Medley } EN2 S IM 1:23
500 3:47 PM 1 x 500 on 7:00 Free/SPEED PLAY EN1 S FR 1:24
1,500 3:56 PM 10 x 50 on :50 Free SWIM HARD } 1x SP1 S FR 1:40
10 x 50 on :45 Free SWIM 1-5DES ALT } EN2 S FR 1:30
10 x 50 on :40 Free SWIM DES 4321 } EN2 S FR 1:20
100 4:20 PM 1 x 100 on 3:00 REC REC S CHO 3:00
1,500 4:25 PM 15 x 100 on 1:40 Free/KICK 3xHARD EN2 K FR 1:40
1,500 4:52 PM 15 x 100 on 1:20 Free/PULL 3xEZ EN2 P FR 1:20
1,000 5:14 PM 1 x 100 on 1:40 Free/SWIM DROPPING } 1x REC S FR 1:40
1 x 100 on 1:35 Free } REC S FR 1:35
1 x 100 on 1:30 Free } REC S FR 1:30
1 x 100 on 1:25 Free } EN1 S FR 1:25
1 x 100 on 1:20 Free } EN1 S FR 1:20
1 x 100 on 1:15 Free } EN2 S FR 1:15
4 x 100 on 1:10 Free } EN3 S FR 1:10
600 5:29 PM 12 x 50 on :45 FORMING EN1 S FR 1:30
300 5:40 PM 1 x 300 on 5:00 REC REC S CHO 1:40
5:45 PM Finish time. Total: 8,000 meters. Stress Value = 184
Daily Workout [1778] for Friday, July 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
====== ======== =========================================== === = === ====
1,200 7:00 AM 3 x 400 on 6:00 Free-BK-IM REC S MIX 1:30
2,600 7:20 AM 4 x 300 on 4:00 Free/PULL 1-4DES } 1x EN1 P FR 1:20
4 x 200 on 3:10 3BK-1IM/PULL 3DES1E } EN1 P BK 1:35
4 x 100 on 1:40 1IM-3FLY/PULL 1E3DES } EN1 P FLY 1:40
4 x 50 on :50 Breastst/PULL 4DES } EN1 P BR 1:40
800 8:00 AM 1 x 800 on 15:00 EZ KICK~8:15 REC K CHO 1:53
8:15 AM Finish time. Total: 4,600 meters. Stress Value = 29
Daily Workout [1779] for Friday, July 2, 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 4 x 100 on 1:20 Free } 1x REC S FR 1:20
3 x 100 on 1:25 Individual Medley } EN1 S IM 1:25
2 x 100 on 1:30 Free/KICK } EN2 K FR 1:30
1 x 100 on 1:35 IM DRLS } REC D IM 1:35
4 x 100 on 1:40 Free/KICK } EN1 K FR 1:40
3 x 100 on 1:30 FLY-BK-BR/S } EN1 S IM 1:30
2 x 100 on 1:20 Free/PULL } EN1 P FR 1:20
1 x 100 on 1:10 Free } EN2 S FR 1:10
100 7:01 PM 1 x 100 on 3:00 SPRINT~REC SP3 S FR 3:00
1,200 7:06 PM 1 x 200 on 3:00 DIVE! } 3x SP2 S FR 1:30
1 x 200 on 7:00 REC&REST } REC S CHO 3:30
1,500 7:38 PM 1 x 1000 on 14:00 FINS KICK } 1x EN1 K FIN 1:24
5 x 100 on 1:35 Fr/KICK 100"-85"DROP } EN2 K FR 1:35
2,000 8:02 PM 5 x 400 on 4:55 Fr/PULL 753CHOB DES EN2 P FR 1:14
200 8:28 PM 1 x 200 on 4:00 REC REC S CHO 2:00
900 8:34 PM 1 x 100 on 2:00 DIVE! } 3x SP2 S FR 2:00
1 x 200 on 5:00 REC } REC S CHO 2:30
100 8:57 PM 1 x 100 on 2:00 REC REC S CHO 2:00
8:59 PM Finish time. Total: 8,000 meters. Stress Value = 189
3x200 10:00
1IM 32.6-36.7-43.5-32.6 2:25.6
2FR 30.9-32.0-32.7-31.9 2:07.7
3IM 32.2-37.1-43.8-33.5 2:26.8
3x100 10:00
1 14.6-30.4-46.0-61.7
2 14.2-30.0-45.5(FOOT)
3 14.3-29.7(FOOT)
Daily Workout [1780] for Saturday, July 3, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
3,000 2:00 PM 1 x 1000 on 16:00 PULL/500SNO-MIX } 1x REC P MIX 1:36
1 x 1000 on 16:00 SWIM/400IM MIX } REC S MIX 1:36
1 x 1000 on 18:00 KICK/300SIDE MIX } REC K MIX 1:48
400 2:52 PM 1 x 400 on 6:00 IM DRLS REC D IM 1:30
2,300 3:00 PM 1 x 300 on 5:00 GK/BR } 1x REC K BR 1:40
1 x 200 on 3:30 P/FLY } REC P FLY 1:45
1 x 300 on 5:00 D/BK RSTK } REC D BK 1:40
1 x 400 on 6:00 S/FR 30STK U50M } REC S FR 1:30
1 x 200 on 3:30 D/BK LSTK } REC D BK 1:45
1 x 300 on 5:00 K/BK DOL } REC K FLY 1:40
1 x 200 on 3:30 P/BR } REC P BR 1:45
1 x 400 on 6:00 Individual Medley } REC S IM 1:30
1,800 3:39 PM 1 x 1800 on 30:00 FINSK/4SIDE2HUP4BK REC K FIN 1:40
2UW4SIDE2BKHUP
200 4:11 PM 8 x 25 on :45 FINS UW KICK SPRINT SP3 K FIN 3:00
2,000 4:19 PM 5 x 100 on 1:40 Free/KRLS 25M } 1x EN1 D FR 1:40
5 x 100 on 1:40 RL25 S50 30STK } EN1 D FR 1:40
5 x 100 on 1:30 GK25 S75 9BRS DPS } EN1 D FR 1:30
5 x 100 on 1:30 SWIM SPEED PLAY } EN2 S FR 1:30
300 4:53 PM 1 x 300 on 5:00 REC REC S CHO 1:40
4:58 PM Finish time. Total: 10,000 meters. Stress Value = 36
Daily Workout [1781] for Sunday, July 4, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,500 7:30 AM 1 x 1500 on 22:00 SNO REC S SNO 1:28
1,500 7:54 AM 1 x 300 on 4:30 Butterfly/P } 1x EN1 P FLY 1:30
1 x 300 on 4:30 Backstroke/DRLS } EN1 D BK 1:30
1 x 300 on 4:30 Breaststroke/K-S } EN1 K BR 1:30
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
1 x 300 on 4:30 Free/SPEED PLAY } EN2 S FR 1:30
500 8:18 AM 20 x 25 on :30 12.5SPE,D,ESP,D,25SP SP3 D FR 2:00
4,000 8:30 AM 5 x 800 on 10:00 Free/TURN-TURN NOBRS EN2 S FR 1:15
E,4EM,3EM2H,2NEG,DPS
100 9:22 AM 1 x 100 on 3:00 REC/BK REC S BK 3:00
2,000 9:27 AM 1 x 400 on 6:00 IM/PULL DES } 1x REC P IM 1:30
1 x 300 on 4:30 } EN1 P IM 1:30
1 x 200 on 3:00 } EN1 P IM 1:30
1 x 100 on 1:30 } EN2 P IM 1:30
1 x 100 on 1:15 Free } REC P FR 1:15
1 x 200 on 2:30 Free } EN1 P FR 1:15
1 x 300 on 3:45 Free } EN1 P FR 1:15
1 x 400 on 5:00 Free } EN2 P FR 1:15
100 9:56 AM 1 x 100 on 3:00 SCULL REC D CHO 3:00
2,000 10:01 AM 4 x 200 on 3:00 FINS/KICK } 2x EN1 K FIN 1:30
1 x 100 on 1:45 HEAD UP KICK } REC K FIN 1:45
1 x 100 on 2:00 RAKKO KICK } REC K FIN 2:00
300 10:34 AM 1 x 300 on 5:00 REC REC S CHO 1:40
10:39 AM Finish time. Total: 12,000 meters. Stress Value = 169
Daily Workout [1784] for Sunday, July 4, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
2,000 1:00 PM 1 x 50 on :45 at suma/NISPO MENU } 2x REC S FR 1:30
1 x 100 on 1:25 Free } REC S FR 1:25
1 x 150 on 2:05 Free } EN1 S FR 1:23
1 x 200 on 2:40 Free } EN1 S FR 1:20
1 x 50 on :50 Backstroke } REC S BK 1:40
1 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
1 x 150 on 2:10 Individual Medley } EN1 S IM 1:27
1 x 200 on 3:40 KICK CHO } EN1 K CHO 1:50
2,000 1:32 PM 1 x 100 on 1:25 Free/PULL DES } 5x EN1 P FR 1:25
1 x 100 on 1:20 Free } EN1 P FR 1:20
1 x 100 on 1:15 Free } EN2 P FR 1:15
1 x 100 on 1:40 EZ } REC P CHO 1:40
200 2:02 PM 1 x 200 on 4:00 REC REC S CHO 2:00
2,400 2:08 PM 4 x 200 on 2:40 Free/SWIM DES } 1x EN1 S FR 1:20
4 x 200 on 2:35 Free } EN2 S FR 1:18
4 x 200 on 2:30 Free } EN3 S FR 1:15
400 2:41 PM 1 x 400 on 10:00 REC REC S CHO 2:30
2:51 PM Finish time. Total: 7,000 meters. Stress Value = 119
Daily Workout [1783] for Monday, July 5, 2004
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================= === = === ====
1,000 12:00 PM 1 x 1000 on 15:00 W-UP CHOICE REC S CHO 1:30
1,200 12:17 PM 4 x 50 on 1:00 FLY/25E-25H } 1x SP1 S FLY 2:00
1 x 100 on 2:00 REC } REC S CHO 2:00
4 x 50 on 1:00 BK/30H-25E } SP1 S BK 2:00
1 x 100 on 2:00 REC } REC S CHO 2:00
4 x 50 on 1:00 BR/20E-30H } SP1 S BR 2:00
1 x 100 on 2:00 REC } REC S CHO 2:00
4 x 50 on 1:00 Free/50H 28-29" } SP1 S FR 2:00
1 x 100 on 2:00 REC } REC S CHO 2:00
1,000 12:43 PM 5 x 200 on 3:30 Free/KICK SPEED PLAY EN1 K FR 1:45
500 1:02 PM 5 x 100 on 1:40 Free/KICK 1-5DES EN2 K FR 1:40
TIME CHECK
2,000 1:12 PM 1 x 2000 on 30:00 PULL/CHOICE REC P CHO 1:30
300 1:44 PM 1 x 300 on 5:00 REC REC S CHO 1:40
1:49 PM Finish time. Total: 6,000 meters. Stress Value = 92
Daily Workout [1785] for Monday, July 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
====== ======== ========================================= === = === ====
2,200 5:30 PM 1 x 300 on 4:30 UP } 1x REC S CHO 1:30
1 x 1900 on 40:00 KICK YOUR CHOICE } REC K CHO 2:06
900 6:16 PM 12 x 25 on :30 KPS/4t 3SP1EZ } 1x SP3 D FR 2:00
12 x 50 on 1:00 KPS/4t EH,HE,H,E } SP1 D IM 2:00
150 6:36 PM 1 x 25 on 1:00 DIVE! } 3x SP3 S FR 4:00
1 x 25 on 1:00 REC } REC S CHO 4:00
50 6:44 PM 1 x 50 on 2:00 REC REC S CHO 4:00
2,100 6:48 PM 2 x 100 on 1:10 Free } 1x EN3 S FR 1:10
1 x 50 on 1:00 REC } REC S CHO 2:00
4 x 100 on 1:10 Free } EN3 S FR 1:10
1 x 50 on 1:00 REC } REC S CHO 2:00
3 x 100 on 1:10 Free } EN3 S FR 1:10
1 x 50 on 1:00 REC } REC S CHO 2:00
3 x 100 on 1:10 Free } EN3 S FR 1:10
1 x 50 on 1:00 REC } REC S CHO 2:00
3 x 100 on 1:10 Free } EN3 S FR 1:10
1 x 50 on 1:00 REC } REC S CHO 2:00
3 x 100 on 1:10 Free } EN3 S FR 1:10
1 x 50 on 1:00 REC } REC S CHO 2:00
500 7:17 PM 1 x 500 on 10:00 RING TUBE REC P RNG 2:00
500 7:29 PM 1 x 500 on 10:00 HEAD UP KICK/FINS REC K FIN 2:00
500 7:41 PM 1 x 500 on 10:00 SNO-PAD REC P SNO 2:00
100 7:53 PM 1 x 100 on 2:00 REC REC S CHO 2:00
7:55 PM Finish time. Total: 7,000 meters. Stress Value = 188
2X100 67.5-69.9
3X100 67.9-69.7
4X100 67.4-68.4-69.4
3X100 67.4-69.6-69.7
67.4-68.4-69.4
67.8-67.6-68.5
67.1-67.3-66.7 HR199-169-143
Daily Workout [1786] for Tuesday, July 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
====== ======== ======================================== === = === ====
1,000 12:30 PM 1 x 400 on 7:00 FINS/HEADUP KICK } 1x REC K FR 1:45
1 x 300 on 4:45 FINS/R-STK } REC D FR 1:35
1 x 200 on 3:10 FINS/L-STK } REC D FR 1:35
1 x 100 on 1:30 FINS/SWIM } REC S FR 1:30
900 12:48 PM 3 x 300 on 5:00 FLY-PULL/15"REST DES EN1 P FLY 1:40
100 1:05 PM 1 x 100 on 2:00 Butterfly/SPEEDPLAY EN2 S FLY 2:00
800 1:09 PM 4 x 200 on 3:00 BK-FINS/UWK&SWIM EN1 D BK 1:30
200 1:23 PM 2 x 100 on 2:00 Backstroke/SPEEDPLAY EN2 S BK 2:00
500 1:29 PM 5 x 100 on 1:45 Br-KICK EN1 K BR 1:45
500 1:40 PM 5 x 100 on 2:00 Breast/SPEEDPLAY EN2 S BR 2:00
1,000 1:52 PM 1 x 1000 on 15:00 Free/~800DES by200 EN2 S FR 1:30
~1000REC
2:09 PM Finish time. Total: 5,000 meters. Stress Value = 64
Daily Workout [1787] for Tuesday, July 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
====== ======== ======================================= === = === ====
2,000 5:30 PM 1 x 2000 on 30:00 W-UP REC S CHO 1:30
500 6:02 PM 10 x 50 on 1:30 LONG TUBE/SPEED PLAY SP3 S IM 3:00
500 6:19 PM 10 x 50 on 1:30 LONG TUBE/SPEED PLAY SP1 S FR 3:00
3,000 6:36 PM 1 x 1000 on 17:00 KICK } 1x REC K CHO 1:42
1 x 1000 on 15:00 PULL } REC P CHO 1:30
1 x 1000 on 15:00 SWIM } REC S CHO 1:30
7:23 PM Finish time. Total: 6,000 meters. Stress Value = 66
Daily Workout [1788] for Thursday, July 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
====== ======== ========================================== === = === ====
1,600 7:00 AM 1 x 200 on 3:00 W-UP/+10SEC CUPFREE } 1x REC S FR 1:30
1 x 200 on 3:00 Backstroke/R-STK } REC D BK 1:30
1 x 400 on 6:00 IM/50LSTK-50SWIM } EN1 D IM 1:30
1 x 200 on 3:00 Breaststroke/K&S } REC K BR 1:30
1 x 200 on 3:00 Butterfly/L-STK } REC D FLY 1:30
1 x 400 on 6:00 IM/50RSTK-50SWIM } EN1 D IM 1:30
500 7:26 AM 10 x 50 on 1:00 50ASCEND-50DESCEND SP1 S FR 2:00
500 7:38 AM 1 x 500 on 8:00 EZ-PULL/DPS REC P FR 1:36
500 7:48 AM 1 x 500 on 9:00 EZ-KICK REC K FR 1:48
1,000 7:59 AM 10 x 100 on 1:30 Free/3SPLY-1E,2SPLY EN2 S FR 1:30
-1E,1SPEEDPLAY-2EZ
8:16 AM Finish time. Total: 4,100 meters. Stress Value = 75
Daily Workout [1789] for Thursday, July 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
====== ======== =========================================== === = === ====
800 6:30 PM 1 x 800 on 12:00 SKPS CHOICE REC D CHO 1:30
200 6:44 PM 8 x 25 on :45 2IMord/10MSPEZ-25SP SP3 S IM 3:00
200 6:52 PM 1 x 200 on 4:00 SPEED PLAY~REC REC S CHO 2:00
1,000 6:58 PM 4 x 50 on :45 DIVE/IM BROKEN! } 1x SP2 S IM 1:30
1 x 200 on 6:00 EN~REC } REC S CHO 3:00
4 x 25 on :20 DIVE/FR BROKEN! } SP2 S FR 1:20
1 x 200 on 10:00 EN~REC } REC S CHO 5:00
2 x 50 on :40 DIVE/FR BROKEN! } SP2 S FR 1:20
1 x 200 on 4:00 REC } REC S CHO 2:00
1,200 7:25 PM 3 x 400 on 6:00 EZP/AQA-MAX/9BRS EN1 P FR 1:30
1,200 7:45 PM 1 x 200 on 3:30 IM KICK/50FLBK-150BR } 2x EN1 K IM 1:45
1 x 100 on 1:45 FR KICK/DES } REC K FR 1:45
1 x 100 on 1:40 } EN1 K FR 1:40
1 x 100 on 1:35 } EN2 K FR 1:35
1 x 100 on 1:30 } EN3 K FR 1:30
400 8:07 PM 1 x 400 on 6:00 rec REC S CHO 1:30
8:13 PM Finish time. Total: 5,000 meters. Stress Value = 90
4x50IM BROKEN +10SEC
32-1 33-8 41-1 30-6 TO 2-17-6
4x25FR BROKEN 20" on FOOT
14-9 14-4 15-2 14-4 TO 58-9
2x50FR BROKEN 40" 1FOOT
29-8 30-3 TO 1-00-1
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