May '06 TEAMK-1 teamK-1 喫茶シマコス home
5/29
裏喫茶ゴブサ！
Sunss.Comのアクセスログ見たら、やっぱK-1サイト皆さん来ていただいていたようで
そんな時に、「これじゃあかん、K-1も更新しなければ（苦悩）」というわけで、苦悩
はしてませんが、更新します。
いよいよ６月ですね、で６月経験則みたら書いてないんですね。
だから６月的経験則書こうかなーとたくらんでおります。実は６月に水泳連盟の依頼で
水泳アシスタントコーチ向けの講習会の講師をします。
だから先日久々プールに入りました。講習会に向けて体鍛えて「水感」取り戻してテー
パーかける予定です（苦笑）。
で最近になって(;_:)、swimmingsearchさんとかの有名コーチブログ携帯で読んだりして
たら、やっぱ勉強になりますねー
まー内容はともかく、水泳界の情報発信の先駆けとしては当「K-1サイト」があったと
自負はしております。というわけで、開かれた水泳界はすばらしいのだ。
時代はオープンです。オープン。
最近の記事からCHOICE！
かんた師匠曰く
「いつも言っていますがスポーツは不平等です。だからおもしろいし、勉強になります。
DNA・経験・センス・記録など、人と一緒や平等は存在しません。」
＊こりゃちょっとドキッとしました。わたくしはあえて避けてたというか、言いたくなか
ったというか、言うことが言い訳だと勘違いしてたというか・・でも名言。
NALU兄貴曰く
コーチたるもの。
①練習中は座るべからず
②アップからダウンまで、選手のフォーム、顔色、言動、行動に至るまで注意を払え！
③選手が泳いだ距離と同じだけ、プールサイドを歩け！走れ！
④選手が頑張っている分、腹の底から声を出せ！
⑤常に「水の中の動き」を見ろ！そしてそのための眼力をつけよ！
⑥時計（ストップウォッチ）ではなく泳ぎを見ろ！
＊そいうことだ。若い衆！よろしく！
NALU兄貴はAUS長いのでね、海外に行けばきっと若い衆も視野広がるよ。
まー場所取り自体も"変だ"と気づくでしょう（笑）。
かんた師匠はなぜ師匠かというと、水泳はモチそうなんですが、スノボを初めて教えて
くれたので師匠です。そのときはNALU兄もいっしょでした。某有名スイマーもね。
話し変わるけど、こんな情報の使い方するブログ世代は音楽で言うとラップのような世代
かもね。
5/10
合宿最終日メニュー追加
最終日は、２００ｍのレーススピードの練習を実施。
IMは１種目１セットでね。
Daily Workout [1873] for Sunday, May 7, 2006
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
800 10:30 AM 4 x 200 on 3:30 SKPS CHOICE REC D CHO 1:45
800 10:46 AM 4 x 200 on 3:30 KRLS IM REC D IM 1:45
400 11:02 AM 1 x 400 on 6:00 Individual Medley EN1 S IM 1:30
900 11:10 AM 12 x 25 on :35 STK/12.5DE,25E,25H,E } 1x SP3 K STK 2:20
12 x 25 on :35 } SP3 P STK 2:20
12 x 25 on :35 } SP3 S STK 2:20
100 11:33 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 11:37 AM 8 x 50 on 1:30 MAINSET/~50SP } 1x SP1 S STK 3:00
8 x 50 on 1:00 50~100SP } SP1 S STK 2:00
8 x 50 on :50 100~150SP } EN3 S STK 1:40
8 x 50 on :45 150~200SP } EN3 S STK 1:30
100 12:12 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 12:16 PM 5 x 200 on 3:00 EN1^2/STK16X50 50" EN1 S STK 1:30
50 12:33 PM 2 x 25 on 3:00 SUB YOUR BEST STK! SP2 S STK 12:00
550 12:41 PM 1 x 550 on 10:00 Recovery/swim-down REC S CHO 1:49
12:51 PM Finish time. Total: 6,300 meters. Stress Value = 184
5/6更新
GWに県合宿に参加。
女子JAPANレベル、ミドルディスタンスを担当。以下、練習内容。
なんか久々にK-1にメニューアップするの照れるなー（んなあほな^^;)
例のごとく、担当選手をすごいなーって思ったらたいした練習できなくなるんですが、終わっ
てみれば、やっぱレベル高いですね。
ジャパン終了後OFF明けからベース作る選手も混じっているのでいろんな練習を実施しました。
専門種目は、所属離れて泳ぎ忘れんように期間通じて、２５ｍのSUB（STK+TIME)練習を課題に。
後半はこれをブロークン系でね。
ほなまた練習アップできる時まで表シマコスでよろしゅう。
Daily Workout [1865] for Wednesday, May 3, 2006
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,200 10:30 AM 1 x 300 on 4:30 W-up/choice } 3x REC S CHO 1:30
1 x 100 on 1:40 K-P-S/IM-MIX } REC D IM 1:40
300 10:50 AM 12 x 25 on :30 KRL&DPS/STK des3t EN1 D STK 2:00
300 10:58 AM 12 x 25 on :45 RLft&Swim/by4t E-H SP3 D STK 3:00
2,000 11:09 AM 1 x 1000 on 13:20 Pull/FR } 1x EN1 P FR 1:20
1 x 400 on 6:00 Individual Medley } EN1 P IM 1:30
1 x 300 on 4:00 FR/NEG } EN2 P FR 1:20
1 x 200 on 3:00 Fr/BK MIX } EN1 P FRB 1:30
1 x 100 on 1:20 FR/HARD } EN3 P FR 1:20
100 11:39 AM 1 x 100 on 2:00 scull&rec REC D CHO 2:00
2,600 11:43 AM 3 x 100 on 1:30 Fly-Bk-Br 1t } 1x EN1 S IM 1:30
4 x 200 on 3:00 Individual Medley } EN2 S IM 1:30
5 x 300 on 4:20 FR/E,100HE,200HE,H,E } EN3 S FR 1:27
1,000 12:23 PM 1 x 1000 on 2:00 800Kick&rec REC K CHO :12
12:25 PM Finish time. Total: 7,500 meters. Stress Value = 167
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,300 30.67% Freestyle 2,900 38.67%
Aerobic Base 2,200 29.33% IM 1,800 24.00%
Anaerobic Thresh 1,100 14.67% Your stroke 600 8.00%
MaxVO2 1,600 21.33% your choice 2,000 26.67%
Alactate 300 4.00% Free-Backstroke 200 2.67%
Type of Work Meters
================ ==============
Swim 3,500 46.67%
Kick 1,000 13.33%
Pull 2,000 26.67%
Drill 1,000 13.33%
Daily Workout [1868] for Wednesday, May 3, 2006
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,500 4:15 PM 1 x 400 on 6:00 W-UP/CHOICE } 1x REC S CHO 1:30
4 x 25 on :30 KICK/IM 12.5DASH-EZ } SP3 K IM 2:00
1 x 400 on 5:45 IM } EN1 S IM 1:26
4 x 25 on :30 PULL/IM DASH-EZ } SP3 P IM 2:00
1 x 400 on 5:30 Free } EN2 S FR 1:23
4 x 25 on :30 SWIM/IM DASH-EZ } SP3 S IM 2:00
1,000 4:40 PM 40 x 25 on :25 4SP(20)1E(30)3SP1E EN3 S STK 1:40
2SP1E1SP1E2SP1E3SP
200 4:59 PM 1 x 200 on 3:00 SCULL~DPS/PULL REC D STK 1:30
1,200 5:04 PM 12 x 100 on 1:20 PULL/3XFAST(115) EN1 P FR 1:20
1,500 5:22 PM 30 x 50 on :40 DPS/HR150-160 7xFAST EN2 S STK 1:20
1,100 5:44 PM 1 x 400 on 7:00 EZ KICK~DES } 1x REC K FR 1:45
1 x 300 on 5:00 } EN1 K FR 1:40
1 x 200 on 3:10 } EN2 K FR 1:35
1 x 100 on 2:00 } EN3 K FR 2:00
1 x 50 on 1:00 DASH } SP1 K FR 2:00
2 x 25 on 1:00 DASH KICK NOBRS } SP3 K FR 4:00
400 6:06 PM 1 x 150 on 3:00 REC } 1x REC S CHO 2:00
1 x 50 on :30 SPRINT } SP2 S FR 1:00
1 x 150 on 3:00 REC } REC S CHO 2:00
1 x 50 on :30 SPRINT } SP2 S FR 1:00
300 6:15 PM 1 x 300 on 5:00 REC REC S CHO 1:40
6:20 PM Finish time. Total: 7,200 meters. Stress Value = 171
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,600 22.22% Freestyle 2,800 38.89%
Aerobic Base 1,900 26.39% IM 700 9.72%
Anaerobic Thresh 2,100 29.17% Your stroke 2,700 37.50%
MaxVO2 1,100 15.28% your choice 1,000 13.89%
Lactate Toleranc 50 0.69%
Peak Lactate 100 1.39%
Alactate 350 4.86%
Type of Work Meters
================ ==============
Swim 4,500 62.50%
Kick 1,200 16.67%
Pull 1,300 18.06%
Drill 200 2.78%
Daily Workout [1869] for Thursday, May 4, 2006
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,500 10:30 AM 3 x 100 on 1:25 W-UP } 3x REC S CHO 1:25
1 x 200 on 3:15 drill100-swim100 } REC D IM 1:38
1,200 10:54 AM 8 x 25 on :30 12.5UWK~GK } 2x EN1 K STK 2:00
8 x 25 on :35 KRLS 10FAST~EZ } SP3 D STK 2:20
8 x 25 on :40 SUB-DPS/ALT } SP1 S STK 2:40
100 11:24 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,400 11:28 AM 1 x 100 on 1:30 Individual Medley } 1x EN1 S IM 1:30
2 x 50 on 1:00 Fly 1ez-1fast } SP1 S FLY 2:00
1 x 200 on 3:00 Freestyle } EN1 S FR 1:30
2 x 50 on 1:00 Bk 1ez-1fast } SP1 S BK 2:00
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
2 x 50 on 1:00 Br 1ez-1fast } SP1 S BR 2:00
1 x 400 on 6:00 Freestyle } EN1 S FR 1:30
2 x 50 on 1:00 Free 1ez-1fast } SP1 S FR 2:00
1,000 11:53 AM 1 x 1000 on 17:00 SIDEK,HUPK,UWK MIX REC K CHO 1:42
2,000 12:12 PM 5 x 400 on 5:10 Free/1~4des 5ez EN2 P FR 1:18
300 12:40 PM 1 x 300 on 5:00 100SCULL-200REC REC D CHO 1:40
12:45 PM Finish time. Total: 7,500 meters. Stress Value = 147
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,900 38.67% Freestyle 2,700 36.00%
Aerobic Base 1,400 18.67% Backstroke 100 1.33%
Anaerobic Thresh 2,000 26.67% Breaststroke 100 1.33%
Lactate Toleranc 800 10.67% Butterfly 100 1.33%
Alactate 400 5.33% IM 1,000 13.33%
Your stroke 1,200 16.00%
Type of Work Meters your choice 2,300 30.67%
================ ==============
Swim 2,800 37.33%
Kick 1,400 18.67%
Pull 2,000 26.67%
Drill 1,300 17.33%
Daily Workout [1870] for Thursday, May 4, 2006
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
800 4:00 PM 1 x 375 on 6:30 W-UP } 2x REC S CHO 1:44
1 x 25 on :30 SUB/STK } SP1 S STK 2:00
1,000 4:16 PM 1 x 200 on 3:00 Individual Medley } 1x EN1 S IM 1:30
1 x 200 on 2:55 } EN1 S IM 1:28
1 x 200 on 2:50 } EN2 S IM 1:25
1 x 200 on 2:40 } EN2 S IM 1:20
1 x 200 on 2:45 } EN3 S IM 1:23
50 4:32 PM 1 x 50 on 1:00 REC REC S CHO 2:00
2,400 4:35 PM 8 x 50 on :45 Free } 2x EN1 S FR 1:30
6 x 50 on :40 Free } EN2 S FR 1:20
4 x 50 on :35 Free } EN3 S FR 1:10
2 x 50 on :50 BK/REC } REC S BK 1:40
1 x 50 on :40 Free } EN1 S FR 1:20
1 x 50 on :35 Free } EN2 S FR 1:10
1 x 50 on :30 Free } EN3 S FR 1:00
1 x 50 on 1:00 BK/REC } REC S BK 2:00
1,500 5:10 PM 1 x 100 on 1:30 KICK/HARD } 1x EN3 K STK 1:30
2 x 100 on 1:35 KICK/NEG } EN2 K STK 1:35
3 x 100 on 1:40 KICK/1-3DES } EN2 K STK 1:40
4 x 100 on 1:45 KICK/EZ } REC K STK 1:45
5 x 100 on 1:40 KICK/4H1EZ } EN2 K STK 1:40
50 5:37 PM 1 x 50 on 2:00 REC REC S CHO 4:00
1,800 5:41 PM 1 x 300 on 3:45 PULL/NEG } 2x EN2 P FR 1:15
1 x 300 on 4:15 PULL/200FR100BKEZ } REC P FRB 1:25
1 x 300 on 3:40 PULL/HARD } EN2 P FR 1:13
100 6:06 PM 1 x 100 on 2:00 REC REC S CHO 2:00
300 6:10 PM 1 x 25 on :30 SUB/STK } 1x SP1 S STK 2:00
1 x 275 on 5:00 Recovery/swim-down } REC S CHO 1:49
6:16 PM Finish time. Total: 8,000 meters. Stress Value = 146
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,525 31.56% Freestyle 3,300 41.25%
Aerobic Base 1,300 16.25% Backstroke 300 3.75%
Anaerobic Thresh 3,300 41.25% IM 1,000 12.50%
MaxVO2 800 10.00% Your stroke 1,575 19.69%
Lactate Toleranc 75 0.94% your choice 1,225 15.31%
Free-Backstroke 600 7.50%
Type of Work Meters
================ ==============
Swim 4,700 58.75%
Kick 1,500 18.75%
Pull 1,800 22.50%
Daily Workout [1871] for Friday, May 5, 2006
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,000 10:30 AM 1 x 300 on 4:30 W-UP } 2x REC S CHO 1:30
4 x 50 on :45 SIDEK&SWM by25m FRBK } EN1 K FRB 1:30
1 x 300 on 4:30 Individual Medley } REC S IM 1:30
4 x 50 on :45 K&S STK } EN1 K STK 1:30
200 11:02 AM 8 x 25 on :40 10SPEZ/25SUB SP3 S STK 2:40
3,800 11:09 AM 2 x 100 on 1:10 Free HARD } 2x EN3 S FR 1:10
3 x 100 on 1:20 Free } EN2 S FR 1:20
4 x 100 on 1:30 Free DPS } EN1 S FR 1:30
4 x 100 on 1:30 Fr Rt-SWM-Lft-SWM25 } EN1 D FR 1:30
3 x 100 on 1:20 Free } EN2 S FR 1:20
2 x 100 on 1:10 Free HARD } EN3 S FR 1:10
4 x 25 on :40 Recovery/swim-down } REC S CHO 2:40
2,000 12:06 PM 8 x 50 on :45 IM order2t-FR by25m } 1x EN1 P FRM 1:30
8 x 50 on :42 BKFR/FRBKby25m ALT } EN1 P FRB 1:24
8 x 50 on :40 Free PV HYP5 } EN2 P FR 1:20
8 x 50 on :38 Free PAD-PV HYP6 } EN2 P FR 1:16
8 x 50 on :36 Free PAD-SWM HYP7 } EN2 P PAD 1:12
500 12:35 PM 1 x 500 on 10:00 400KICK-100RECOVERY REC K CHO 2:00
100 12:47 PM 4 x 25 on :30 STK/3SUB1SP SP2 S STK 2:00
12:49 PM Finish time. Total: 8,600 meters. Stress Value = 161
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,900 22.09% Freestyle 4,400 51.16%
Aerobic Base 3,200 37.21% IM 600 6.98%
Anaerobic Thresh 2,400 27.91% Your stroke 700 8.14%
MaxVO2 800 9.30% Free-medley 400 4.65%
Peak Lactate 100 1.16% Paddles 400 4.65%
Alactate 200 2.33% your choice 1,300 15.12%
Free-Backstroke 800 9.30%
Type of Work Meters
================ ==============
Swim 4,500 52.33%
Kick 1,300 15.12%
Pull 2,000 23.26%
Drill 800 9.30%
Daily Workout [1872] for Saturday, May 6, 2006
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
800 10:30 AM 1 x 800 on 12:00 W-UP/200DRLS REC S CHO 1:30
1,500 10:44 AM 4 x 100 on 1:25 Individual Medley } 1x EN1 S IM 1:25
4 x 25 on :35 SCULL/IM } REC D IM 2:20
4 x 100 on 1:20 25STK,NOTFR 75FR } EN2 S MIX 1:20
4 x 25 on :35 SCULL/STK } REC D STK 2:20
4 x 100 on 1:15 Free } EN2 S FR 1:15
4 x 25 on :35 SCULL&DOGPULL } REC D FR 2:20
500 11:09 AM 4 x 25 on :30 SUB } 1x SP1 S STK 2:00
1 x 25 on :40 EZ } REC S CHO 2:40
4 x 25 on :25 SUB } EN3 S STK 1:40
1 x 25 on :40 EZ } REC S CHO 2:40
4 x 25 on :20 SUB } SP1 S STK 1:20
1 x 25 on :40 EZ } REC S CHO 2:40
5 x 25 on :30 SUB~DES TO MAX } SP2 S STK 2:00
100 11:20 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 11:24 AM 15 x 100 on 1:20 PULL/3XHARD(110) EN2 P FR 1:20
1,500 11:46 AM 15 x 100 on 1:40 KICK/5XHARD(130) EN2 K STK 1:40
100 12:13 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,700 12:17 PM 8 x 50 on :45 FLY (IMSET,STK-HARD) } 1x EN1 S FLY 1:30
4 x 100 on 1:30 Backstroke } EN1 S BK 1:30
2 x 200 on 3:10 Breaststroke } EN1 S BR 1:35
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
1 x 400 on 4:30 Free/HARDDDDDDDD! } EN3 S FR 1:08
300 12:44 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
12:49 PM Finish time. Total: 8,000 meters. Stress Value = 166
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,775 22.19% Freestyle 2,400 30.00%
Aerobic Base 1,600 20.00% Backstroke 400 5.00%
Anaerobic Thresh 3,800 47.50% Breaststroke 400 5.00%
MaxVO2 500 6.25% Butterfly 400 5.00%
Lactate Toleranc 200 2.50% IM 500 6.25%
Peak Lactate 125 1.56% Your stroke 2,025 25.31%
your choice 1,475 18.44%
Type of Work Meters Mix-stroke 400 5.00%
================ ==============
Swim 4,700 58.75%
Kick 1,500 18.75%
Pull 1,500 18.75%
Drill 300 3.75%