'01 12月のトレーニング
ナショナル合宿〜県合宿に向け、まーまー泳いでます。
Daily Workout [1015] for Sunday, December 2, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
1,800 8:10 AM 1 x 300 on 4:30 CHO S } 1x REC S CHO 1:30
1 x 200 on 3:00 CHO P } REC P CHO 1:30
1 x 100 on 1:45 CHO D } REC D CHO 1:45
1 x 100 on 1:30 IM D } REC D IM 1:30
1 x 200 on 4:30 IM P } REC P IM 2:15
1 x 300 on 4:30 IM S } REC S IM 1:30
1 x 300 on 4:30 FR S } REC S FR 1:30
1 x 200 on 3:00 FR P } REC P FR 1:30
1 x 100 on 1:45 FR D } REC D FR 1:45
200 8:40 AM 1 x 200 on 3:00 2W KICK REC K FIN 1:30
1,000 8:44 AM 1 x 50 on :50 UWK&RAKKO KICK } 4x SP3 K FIN 1:40
1 x 200 on 3:00 SIDEK&BKK } EN1 K FIN 1:30
900 9:01 AM 3 x 50 on :45 KICK ON BOARD } 3x EN3 K FR 1:30
1 x 150 on 2:45 SIDEK } EN1 K CHO 1:50
100 9:17 AM 1 x 100 on 4:00 Recovery/swim-down REC S CHO 4:00
1,000 9:22 AM 20 x 50 on :50 IM&STK DRLS REC D IM 1:40
2,000 9:40 AM 20 x 100 on 1:15 1-5DES/6XBKon90 PV EN2 P FR 1:15
100 10:06 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,400 10:09 AM 6 x 400 on 5:05 Free/DES EN2 S FR 1:16
500 10:41 AM 10 x 50 on :45 Recovery/swim-down REC S CHO 1:30
10:49 AM Finish time. Total: 10,000 meters. Stress Value = 149
Daily Workout [1017] for Sunday, December 2, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
2,000 3:30 PM 1 x 400 on 5:45 Warm-up/choice } 4x REC S CHO 1:26
1 x 100 on 1:35 drill/IM orderby1t } EN1 D IM 1:35
2,400 4:01 PM 4 x 600 on 7:40 1,3hyp&bld-2,4eh150 EN2 P FR 1:17
1,000 4:33 PM 1 x 100 on 1:30 stk drill/IM order } 4x EN1 D FIN 1:30
1 x 150 on 2:15 kick drill/IM order } EN1 D FIN 1:30
1,000 4:49 PM 5 x 200 on 3:15 Fr kick on bo/des EN2 K FR 1:38
100 5:07 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,100 5:10 PM 4 x 25 on :30 Individual Medley } 1x EN2 S IM 2:00
1 x 300 on 4:00 Free } EN1 S FR 1:20
4 x 25 on :30 Your Stroke } EN2 S STK 2:00
2 x 300 on 4:00 Free } EN1 S FR 1:20
4 x 25 on :30 Freestyle } EN2 S FR 2:00
3 x 300 on 4:00 Free } EN1 S FR 1:20
400 5:41 PM 8 x 50 on :50 Your Stroke/form EN1 S STK 1:40
200 5:49 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
5:52 PM Finish time. Total: 9,200 meters. Stress Value = 121
Daily Workout [1018] for Monday, December 3, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
2,000 6:00 PM 1 x 2000 on 30:00 IM/FLY-150RL&S REC S IM 1:30
1,000 6:31 PM 1 x 1000 on 18:00 KICK on board EN1 K CHO 1:48
1,000 6:50 PM 20 x 50 on :50 IMord by5t/K&S,D&S EN1 K IM 1:40
2,000 7:08 PM 20 x 100 on 1:20 Fr/1-5WBRS,6-10DES EN2 S FR 1:20
200 7:36 PM 1 x 200 on 4:00 Recovery/swim-down REC S BK 2:00
2,250 7:41 PM 4 x 50 on :45 PAD-SWIM HARD } 3x EN3 S PAD 1:30
1 x 25 on :30 REC } REC P CHO 2:00
5 x 100 on 1:15 PAD-PV 1/5 STK CHECK } EN1 P FR 1:15
1 x 25 on :45 REC } REC P CHO 3:00
150 8:14 PM 1 x 150 on 4:00 Recovery/swim-down REC S CHO 2:40
500 8:19 PM 10 x 50 on :50 FORM/YOUR STK EN1 S STK 1:40
400 8:29 PM 4 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
8:35 PM Finish time. Total: 9,500 meters. Stress Value = 128
Daily Workout [1019] for Tuesday, December 4, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,500 6:30 PM 3 x 100 on 1:25 W-UP/FREE DPS } 3x REC S FR 1:25
4 x 50 on :50 FL-BK-BR DRLS by1S } EN1 D IM 1:40
4,000 6:54 PM 10 x 400 on 6:00 Individual Medley EN3 S IM 1:30
HARD!!!!!!!!!!!!!!!!
400 7:55 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
800 8:02 PM 8 x 100 on 1:30 PULL/1xIMFR,2xBKFR EN1 P MIX 1:30
800 8:15 PM 16 x 50 on :50 KICK DRLS&SWIM EN1 K FR 1:40
500 8:30 PM 10 x 50 on :45 Recovery/swim-down REC S CHO 1:30
8:38 PM Finish time. Total: 8,000 meters. Stress Value = 288
アベレージ→内緒＾＾・・つくっときます。 ＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊ 翌日・・・つくりました。みごとな、ノットディセンドですね〜。
Page 1 Thursday 12/06/2001
Test #103 on 12/04/2001
10 x 400m on 6:00 SC pushoff Indiv Medley
Column 1 Column 2 Column 3 Column 4 Column 5 Column 6 Column 7 Column 8 Column 9 Col 10 Average Std Dev
======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ========
Ai Kobayashi (7~8rest feel sick)
5:11.50 5:10.80 5:12.00 5:13.60 5:15.40 5:14.70 5:14.30 5:14.30 5:13.70 5:16.40 5:13.67 5:14.89
Heartrate: 182 0 0
Yusuke Kobayashi
4:55.40 5:00.40 5:01.60 5:01.00 5:02.70 5:05.10 5:04.10 5:08.50 5:10.90 5:10.00 5:03.97 5:08.11
Heartrate: 191 0 0
Mitsuka Tsukamoto
5:16.30 5:17.80 5:21.00 5:17.10 5:17.30 5:18.50 5:19.10 5:19.70 5:21.70 5:19.90 5:18.84 5:20.10
Heartrate: 185 0 0
Shiho Yoshimura
5:09.30 5:09.00 5:10.90 5:11.30 5:16.30 5:16.10 5:17.40 5:19.00 5:18.70 5:16.20 5:14.42 5:17.69
Heartrate: 201 0 0
Page 1 Thursday 12/06/2001
Test #104 on 12/04/2001
8 x 400m on 7:00 SC pushoff Indiv Medley
Column 1 Column 2 Column 3 Column 4 Column 5 Column 6 Column 7 Column 8 Average Std Dev
======== ======== ======== ======== ======== ======== ======== ======== ======== ========
Ai Ichiba
5:41.60 5:39.40 5:45.00 5:46.00 5:48.00 5:45.00 5:46.00 5:45.70 5:44.59 5:46.85
Heartrate: 192 0 0
Shinya Ishida
5:42.80 5:40.00 5:48.80 5:41.00 5:39.00 5:34.00 5:39.00 5:30.00 5:39.33 5:44.29
Heartrate: 193 0 0
Ikuko Kishimoto
5:38.30 5:49.80 5:52.60 5:54.00 5:50.80 5:52.20 5:55.90 5:52.00 5:50.70 5:55.46
Heartrate: 179 0 0
Ayaka Yasuda
6:13.80 6:16.30 6:17.70 6:24.90 6:35.30 6:38.80 6:44.90 6:52.60 6:30.54 6:43.68
Daily Workout [1020] for Wednesday, December 5, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
3,000 6:30 PM 1 x 3000 on 60:00 W-UP/YOUR CHOUICE REC S CHO 2:00
2,600 7:31 PM 1 x 2600 on 30:00 T-30TRY!!!!!!!!!!!!! EN3 S FR 1:09
39S-2300,37.5S-2400
36S-2500,34.5S-2600
1,500 8:02 PM 1 x 1500 on 30:00 REC SET REC S CHO 2:00
8:32 PM Finish time. Total: 7,100 meters. Stress Value = 172
前日のハードセットに続き、まさかのT-30!!結果はいかに・・ （１００PACE) 志保：２５９６ｍ（６９．３）BEST! 佑輔：２５７５ｍ（６９．９） 小愛：２５００ｍ（７２．０）BEST! 光香：２４５０ｍ（７３．４）BEST! 市愛：２３３０ｍ（６７．２）BEST! 森也：２３３０ｍ（６７．２）BEST! 彩香：２０４５ｍ（８８．０）BEST!
うーんわからない＾＾ まーずーっと、わからんのだろな・・。
Daily Workout [1021] for Thursday, December 6, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,000 6:30 PM 1 x 1000 on 14:30 Warm-up REC S CHO 1:27
150 6:46 PM 3 x 50 on 2:00 2STK-1FR MAX!!! SP3 S STK 4:00
800 6:53 PM 8 x 100 on 1:30 Free-medley by1t EN1 S FRM 1:30
2,000 7:06 PM 5 x 400 on 5:10 Free breathe 3-5-7-9 EN1 P FR 1:18
1,500 7:33 PM 1 x 200 on 3:30 Individual Medley } 3x EN1 K IM 1:45
6 x 50 on :50 Kick your stoke } EN2 K STK 1:40
1,500 8:00 PM 1 x 500 on 7:30 Individual Medley } 1x EN1 S IM 1:30
1 x 100 on 1:30 Butterfly } EN1 S FLY 1:30
1 x 200 on 3:00 Backstroke } EN1 S BK 1:30
1 x 300 on 4:45 Breaststroke } EN1 S BR 1:35
1 x 400 on 6:00 Free/speed play } EN2 S FR 1:30
250 8:24 PM 1 x 250 on 3:00 Recovery/swim-down REC S CHO 1:12
SHIHO+2K=9K
8:28 PM Finish time. Total: 7,200 meters. Stress Value = 85
Daily Workout [1022] for Friday, December 7, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
1,500 6:30 PM 1 x 1500 on 25:00 W-UP/CHOUICE REC S CHO 1:40
400 6:56 PM 2 x 50 on :40 IM/BROKEN FLY } 1x EN3 S FLY 1:20
1 x 100 on 1:25 Backstroke } EN3 S BK 1:25
1 x 100 on 1:35 Breaststroke } EN3 S BR 1:35
1 x 100 on 1:10 Freestyle } EN3 S FR 1:10
500 7:03 PM 10 x 50 on :45 Recovery/swim-down REC S CHO 1:30
100 7:12 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
400 7:16 PM 8 x 50 on :40 Fr/BROKEN 7foot1T EN3 S FR 1:20
500 7:23 PM 10 x 50 on :45 Recovery/swim-down REC S CHO 1:30
800 7:32 PM 16 x 50 on :45 KICK&SWIM/IM by4t EN1 K IM 1:30
800 7:45 PM 16 x 50 on :50 DRLS&SWIM/STK EN1 D STK 1:40
800 8:00 PM 16 x 50 on :40 PULL/FR 4x28"~30" EN2 P FR 1:20
100 8:12 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
800 8:16 PM 16 x 50 on :45 Free/8DPS-8SUB EN2 S FR 1:30
300 8:29 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:34 PM Finish time. Total: 7,000 meters. Stress Value = 106
Daily Workout [1025] for Saturday, December 8, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================== === = === ====
3,000 8:30 AM 1 x 3000 on 60:00 Choice REC S CHO 2:00
9:30 AM Finish time. Total: 3,000 meters. Stress Value = 0
Daily Workout [1023] for Sunday, December 9, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================= === = === ====
1,500 8:00 AM 1 x 1500 on 30:00 W-UP/T-TRY COMPETITI EN1 S CHO 2:00
400 8:31 AM 1 x 400 on 5:00 Individual Medley SP2 S IM 1:15
500 8:37 AM 10 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
8:48 AM 40:00 REST S :00
400 9:28 AM 1 x 400 on 5:00 Free SP2 S FR 1:15
500 9:34 AM 10 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
9:45 AM 90:00 Recovery/swim-down REC S CHO :00
200 11:15 AM 1 x 200 on 3:00 Your Stroke SP2 S STK 1:30
500 11:19 AM 10 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
11:29 AM Finish time. Total: 4,000 meters. Stress Value = 127
今日は、冬季トライアル大会。 短水路でのレースでした。基本種目は、４００IM、直後の４００FR＆２００CHOICE です。２週続けての６０KM練習の中、まーまーで泳げるかが課題。 結果は、まーまーの下でした（なんやそら）。４００IMみんなベストぐらいでしたが、 ポイントだった４５分後レースの４００FRで女子が泳げませんでした。 志保さん、IMのBRでTさんぶっちしましたね〜。私がBRで人を抜くなんてって びっくりしてました(-_-;)。 JO突破は、志保と佑輔の４００IM。太子校の藤本さん、Bグループで初突破おめでとう！ いやーうれしいんですよね、ご両親もコーチも。 初めてってなんでもわくわくしますね〜、でっかいほうのオリンピックいけたら 私もわくわくするだろうな・・。 TEAM K-1の練習は、ディスタンスといわれますが、水泳人生の中のベースを作ってる 最中なので、ディスタンスになってます？。延々と続く練習で鍛えているのは、 ４種目すべて。２０才になってから、好きな種目と距離したらえーんちゃうん。 という感じですかね。私の練習の基本は、実をいうと２５ｍスプリントなんです＾＾。 そんでもって、結果はこちら。→冬季トライアル
Daily Workout [1024] for Tuesday, December 11, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 6:30 PM 10 x 100 on 1:25 2fr-1IM-2fr-1bk alt REC S MIX 1:25
2,000 6:46 PM 1 x 400 on 5:20 Freestyle } 1x EN1 P FR 1:20
1 x 300 on 4:15 Backstroke } EN1 P BK 1:25
1 x 200 on 3:00 Individual Medley } EN2 P IM 1:30
1 x 100 on 1:30 Breaststroke } EN2 P BR 1:30
8 x 25 on :40 1xfly fast-fr ez } SP3 P FLY 2:40
1 x 800 on 10:10 Freestyle/bld by200 } EN2 P FR 1:16
1,000 7:17 PM 20 x 50 on :45 5x ez-turning-dps-ez REC S CHO 1:30
1,000 7:33 PM 3 x 300 on 4:20 100stk-150side-50Hup } 1x EN1 K FIN 1:27
1 x 100 on 1:30 u/w kick your choice } EN2 K FIN 1:30
1,000 7:49 PM 4 x 25 on :30 k&swm 12.5/IMorder } 1x EN2 K IM 2:00
4 x 100 on 1:45 Individual Medley } EN1 K IM 1:45
8 x 25 on :30 k&swm 12.5/free } EN2 K FR 2:00
3 x 100 on 1:30 Freestyle/fast } EN3 K FR 1:30
100 8:08 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,600 8:12 PM 4 x 400 on 5:20 Free/speed your cho EN1 S FR 1:20
300 8:35 PM 1 x 100 on 1:40 Backstroke } 1x REC S BK 1:40
1 x 200 on 3:00 Recovery/swim-down } REC S CHO 1:30
8:40 PM Finish time. Total: 8,000 meters. Stress Value = 101
お待たせしました、ナショナル合宿練習メニューです。 吉村、小林は、チームディスタンス。メニューは、ディスタンス主任の枚方SS太田コーチです シドニーオリンピック２００ｍバタフタライ７位の中西 悠子選手のコーチです＾＾。スッゲー人です。
合宿は順調に進んでいます。私？いろんなトップコーチの練習みて勉強してま〜す。
Daily Workout [1036] for Sunday, December 16, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
300 3:50 PM 1 x 300 on 6:00 W-UP REC S CHO 2:00
1,400 3:57 PM 4 x 50 on :45 IM } 2x EN1 S IM 1:30
3 x 100 on 1:30 IM DES1-3 } EN1 S IM 1:30
2 x 100 on 2:00 SPRINT15M*3t } SP3 S PAD 2:00
2,400 4:21 PM 1 x 800 on 10:00 Free HYP3 DES3 } 1x EN1 P PAD 1:15
1 x 800 on 10:00 Free HYP5 DES3 } EN1 P PAD 1:15
1 x 800 on 10:00 Free HYP7 DES3 } EN1 P PAD 1:15
3,000 4:52 PM 10 x 100 on 1:20 Free DES3 } 1x EN1 S FR 1:20
10 x 100 on 1:15 Free DES3 } EN2 S FR 1:15
10 x 100 on 1:10 Free DES3 } EN3 S FR 1:10
600 5:31 PM 1 x 600 on 11:00 Kick side-bk-stomach EN1 K FR 1:50
200 5:43 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
5:47 PM Finish time. Total: 7,900 meters. Stress Value = 161
Daily Workout [1031] for Monday, December 17, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
300 8:00 AM 1 x 300 on 6:00 W-UP REC S CHO 2:00
1,200 8:07 AM 1 x 100 on 1:40 CHOe } 2x REC S CHO 1:40
1 x 200 on 3:20 IM } EN1 S IM 1:40
1 x 300 on 4:00 Free/BK } EN1 S MIX 1:20
1,000 8:26 AM 1 x 1000 on 13:00 Free HYP4,5 EN1 P PAD 1:18
1,000 8:40 AM 1 x 1000 on 12:30 Free HYP3,4 EN1 P PAD 1:15
1,000 8:54 AM 1 x 1000 on 12:00 Free TURN NO-BR EN2 P PAD 1:12
3,600 9:07 AM 12 x 300 on 3:50 Free HR16-17 EN2 S FR 1:17
600 9:54 AM 3 x 50 on :50 Free HARD! } 3x EN2 S FR 1:40
1 x 50 on 1:30 EASY } EN1 K CHO 3:00
200 10:07 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
10:11 AM Finish time. Total: 8,900 meters. Stress Value = 146
Daily Workout [1037] for Monday, December 17, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
300 3:40 PM 1 x 300 on 6:00 W-UP REC S CHO 2:00
1,200 3:47 PM 1 x 100 on 2:00 IM } 2x EN1 S IM 2:00
1 x 400 on 6:00 BACK DPS } EN1 S MIX 1:30
1 x 100 on 2:00 SPRINT15m*3t } SP3 S STK 2:00
2,000 4:08 PM 1 x 2000 on 25:00 Fr HYP3/5/7/7/7 DES5 EN1 S PAD 1:15
2,800 4:34 PM 1 x 100 on 1:20 Free DES3 } 4x EN1 S FR 1:20
1 x 100 on 1:20 Free DES3 } EN2 S FR 1:20
1 x 100 on 1:20 Free DES3 } EN3 S FR 1:20
1 x 400 on 5:00 Free DES1-4 by100 } EN2 S BR 1:15
600 5:11 PM 4 x 50 on 1:00 IM } 2x EN1 K IM 2:00
1 x 25 on :40 EZ } REC K CHO 2:40
1 x 25 on :20 Your Stroke HARD!! } SP3 K FR 1:20
1 x 25 on :40 EZ } REC K CHO 2:40
1 x 25 on :20 Your Stroke HARD!! } SP3 K FR 1:20
100 5:24 PM 2 x 50 on 1:30 Your Stoke HARD!! EN3 S FR 3:00
200 5:28 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
5:32 PM Finish time. Total: 7,200 meters. Stress Value = 132
Daily Workout [1032] for Tuesday, December 18, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================= === = === ====
300 7:55 AM 1 x 300 on 6:00 W-UP REC S CHO 2:00
700 8:02 AM 1 x 150 on 2:30 IM NO FR } 2x EN1 S IM 1:40
1 x 200 on 3:00 Free/BK 100M } EN1 S MIX 1:30
3,000 8:14 AM 30 x 100 on 1:20 Free HYP3,4 DES1-5 EN2 P FR 1:20
2,700 8:55 AM 4 x 200 on 3:00 Free HARD } 3x EN3 S FR 1:30
1 x 100 on 2:00 EASY } REC S CHO 2:00
500 9:38 AM 3 x 50 on 1:10 STR DRLS } 2x REC S STK 2:20
1 x 50 on 1:00 STK DPS } EN1 S STK 2:00
1 x 50 on 1:00 SP15M BLD-UP25M } SP3 S STK 2:00
900 9:50 AM 1 x 900 on 16:00 LOCO 25/50M EN1 K CHO 1:47
200 10:07 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
10:11 AM Finish time. Total: 8,300 meters. Stress Value = 248
Daily Workout [1033] for Tuesday, December 18, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
800 3:40 PM 1 x 800 on 14:00 SPKS REC S MIX 1:45
800 3:55 PM 3 x 50 on :50 Rt-lft-double arm } 2x EN1 D FR 1:40
3 x 50 on :40 Free DES1-3 } EN1 S FR 1:20
1 x 100 on 2:00 BACK DPS } EN1 S BK 2:00
3,000 4:09 PM 1 x 1500 on 20:00 Free HYP3 } 1x EN1 P PAD 1:20
1 x 1000 on 13:00 Free HYP5 } EN1 P PAD 1:18
1 x 500 on 6:00 Free HYP7 } EN1 P PAD 1:12
1,800 4:49 PM 6 x 100 on 1:20 Free DPS } 1x EN1 S FR 1:20
1 x 600 on 8:00 Free DPS } EN1 S FR 1:20
2 x 300 on 3:45 Free DPS } EN2 S FR 1:15
200 5:14 PM 1 x 25 on :45 H20 DOLPHIN K } 4x SP3 K FLY 3:00
1 x 25 on :45 EASY } REC S CHO 3:00
600 5:21 PM 1 x 600 on 12:00 DRLS REC D CHO 2:00
5:33 PM Finish time. Total: 7,200 meters. Stress Value = 73
Daily Workout [1035] for Wednesday, December 19, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,500 3:40 PM 1 x 100 on 2:00 W-UP } 1x EN1 S IM 2:00
1 x 200 on 3:00 CHOICE } EN1 S CHO 1:30
1 x 400 on 6:00 IM } EN1 S IM 1:30
1 x 800 on 12:00 IM DES1-4 } EN2 S FR 1:30
3,200 4:04 PM 1 x 400 on 5:30 IM HARD! } 4x EN3 S IM 1:23
1 x 400 on 5:30 Free DES1-4 } EN2 S FR 1:23
1,200 4:49 PM 3 x 100 on 1:40 Kick side-bk-stomach } 2x EN1 K FR 1:40
3 x 100 on 1:40 STROKE DES1-3 } EN1 K FR 1:40
1,400 5:10 PM 2 x 100 on 1:30 Free DPS } 2x EN1 P PAD 1:30
3 x 100 on 1:20 Free HYP7 DES1-3 } EN2 P PAD 1:20
2 x 100 on 1:30 Free HYP9 HARD!! } EN2 P PAD 1:30
200 5:31 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
5:35 PM Finish time. Total: 7,500 meters. Stress Value = 206
Daily Workout [1034] for Wednesday, December 19, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
300 6:30 PM 1 x 300 on 6:00 W-UP REC S CHO 2:00
1,200 6:37 PM 3 x 50 on :50 CHOICE } 2x EN1 S CHO 1:40
3 x 100 on 1:30 BR 1-3DES } EN1 S BR 1:30
3 x 50 on :50 Free DPS } EN1 S FR 1:40
5,100 6:57 PM 2 x 150 on 1:45 Free DES3 by50 } 3x EN1 S FR 1:10
3 x 200 on 2:50 IM DES1-3 } EN1 S IM 1:25
2 x 400 on 5:00 Free DPS } EN1 S FR 1:15
2,100 8:04 PM 4 x 100 on 1:15 Free HYP3.4 DES1-4 } 3x EN1 P PAD 1:15
1 x 300 on 4:00 Free/BK by150M DPS } EN1 P PAD 1:20
900 8:32 PM 3 x 50 on :45 Free ON BOARD } 6x EN3 K CHO 1:30
300 8:47 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:52 PM Finish time. Total: 9,900 meters. Stress Value = 152
Daily Workout [1038] for Friday, December 21, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
800 7:45 AM 1 x 800 on 14:00 SKPS REC S CHO 1:45
1,700 8:00 AM 4 x 100 on 1:30 IM DES1-4 } 2x EN1 S IM 1:30
3 x 50 on :40 FR DES1-3 } EN1 S FR 1:20
3 x 50 on :50 Rt-lft-double arm } EN1 D FR 1:40
3 x 50 on :50 Free DPS } EN1 S FR 1:40
1,600 8:27 AM 3 x 200 on 3:30 Free DES1-3 } 2x EN1 K FR 1:45
2 x 100 on 1:30 Free HARD! } EN2 K FR 1:30
3,300 8:55 AM 24 x 50 on :40 Free DPS } 2x EN1 S FR 1:20
12 x 25 on :20 Free HARD! F.T } EN3 S FR 1:20
6 x 25 on :20 FLY DES1-8 } EN3 S FLY 1:20
1,200 9:40 AM 8 x 50 on :45 Free DES1-8 } 1x EN1 P PAD 1:30
4 x 100 on 1:30 BACK 1DPS/3HARD! } EN1 P PAD 1:30
2 x 200 on 2:20 Free DPS } EN2 P PAD 1:10
200 9:58 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
10:02 AM Finish time. Total: 8,800 meters. Stress Value = 144
Daily Workout [1039] for Friday, December 21, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =================================== === = === ====
300 3:40 PM 1 x 300 on 4:00 W-UP REC S CHO 1:20
1,400 3:45 PM 2 x 200 on 4:00 CHOICE } 1x EN1 K CHO 2:00
2 x 200 on 2:45 Free DPS } EN1 P FR 1:23
2 x 200 on 3:00 CHOICE } EN1 S CHO 1:30
2 x 100 on 2:00 SPRINT15m*3t } SP3 S CHO 2:00
1,200 4:10 PM 12 x 100 on 1:20 Free DES1-4 EN1 S FR 1:20
3,000 4:27 PM 30 x 100 on 1:20 Free HARD! EN2 S FR 1:20
1,200 5:08 PM 2 x 600 on 8:00 Free HYP3 DPS EN1 P FR 1:20
200 5:25 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
5:29 PM Finish time. Total: 7,300 meters. Stress Value = 114
Daily Workout [1040] for Saturday, December 22, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,400 7:45 AM 1 x 100 on 2:00 W-UP } 3x EN1 S CHO 2:00
8 x 50 on :45 IM by1t } EN1 S IM 1:30
2 x 100 on 1:30 BACK DPS } EN1 S BK 1:30
1 x 100 on 1:40 SPRINT15m*3t } SP3 S STK 1:40
1,500 8:24 AM 15 x 100 on 1:40 Fr DES1-3 ST2 DES1-3 EN1 K MIX 1:40
5,100 8:50 AM 2 x 100 on 1:30 Free DPS } 3x EN1 S FR 1:30
3 x 100 on 1:20 Free DES5,6 } EN1 S FR 1:20
5 x 100 on 1:15 Free HARD! } EN1 S FR 1:15
1 x 100 on 1:10 Free HARD! } EN3 S FR 1:10
1 x 100 on 1:05 Free HARD! } EN3 S FR 1:05
1 x 500 on 6:30 Fr HYP2 Rt/Lft by50m } EN1 S FR 1:18
800 9:57 AM 2 x 400 on 6:00 Free/BACK DPS EN1 P MIX 1:30
200 10:10 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
10:14 AM Finish time. Total: 10,000 meters. Stress Value = 151
Daily Workout [1041] for Saturday, December 22, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,700 3:40 PM 1 x 50 on 1:00 W-UP } 2x REC S CHO 2:00
1 x 25 on :30 ONE HAND Rt } REC D FR 2:00
1 x 25 on :30 Lft } REC D FR 2:00
1 x 50 on 1:00 Free HYP3 DPS } EN1 D FLY 2:00
1 x 50 on :45 FLY DPS } EN1 S FLY 1:30
1 x 50 on :45 BACK } EN1 S BK 1:30
1 x 50 on :45 Breaststroke DPS } EN1 S BR 1:30
1 x 50 on :45 Free DPS } EN1 S FR 1:30
1 x 25 on :30 ONE HAND Rt } REC D FR 2:00
1 x 25 on :30 Lft } REC D FR 2:00
1 x 50 on 1:00 Free HYP1 DPS } EN1 D FR 2:00
1 x 15 on :20 SP NO BRS } SP3 S FR 2:13
1 x 20 on :20 Free drls } REC D FR 1:40
1 x 15 on :20 Free bld-up } SP3 S FR 2:13
1 x 35 on :40 Free drls } REC D FR 1:54
1 x 15 on :20 H20 DOLPHIN K } SP3 K FLY 2:13
1 x 50 on 1:00 Free Rt SIDE K } EN1 K FR 2:00
1 x 50 on 1:00 Free Lft SIDE K } EN1 K FR 2:00
1 x 100 on 2:00 FLY UP KICK } EN1 K FLY 2:00
1 x 100 on 2:00 Free DPS } EN1 S FR 2:00
5,000 4:13 PM 1 x 5000 on 65:00 Free DES by1000M EN1 S FR 1:18
600 5:19 PM 3 x 200 on 3:30 Free DES3 EN1 K FR 1:45
200 5:31 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
5:35 PM Finish time. Total: 7,500 meters. Stress Value = 79
Daily Workout [1043] for Sunday, December 23, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
2,200 7:45 AM 1 x 100 on 2:00 Warm-up } 2x REC S CHO 2:00
3 x 50 on :45 FLY DES1-3 } EN1 S FLY 1:30
1 x 300 on 4:30 BACK DPS } EN1 S BK 1:30
3 x 50 on :50 Breaststroke DES1-3 } EN1 S BR 1:40
4 x 50 on :45 Rt-Lft by2t } EN1 D FR 1:30
1 x 100 on 1:10 Free DPS } EN1 S FR 1:10
1 x 100 on 1:50 SPRINT15m*3t } SP3 S FR 1:50
1,500 8:21 AM 6 x 50 on :50 NO B 16KICK/1BRTH } 3x EN1 K FR 1:40
2 x 100 on 1:45 BACK } EN1 K BK 1:45
4,000 8:48 AM 40 x 100 on 1:15 Free HIGHT AVG!! EN3 S FR 1:15
2,000 9:39 AM 10 x 200 on 2:30 Fr HYP4 ODD-Rt EV-Lf EN1 P PAD 1:15
DES1-5
200 10:05 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
10:09 AM Finish time. Total: 9,900 meters. Stress Value = 331
Daily Workout [1042] for Monday, December 24, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
300 7:55 AM 1 x 300 on 6:00 W-UP REC S CHO 2:00
1,450 8:02 AM 4 x 25 on :30 IM } 2x EN1 S IM 2:00
3 x 25 on :20 FLY } EN1 S FLY 1:20
4 x 25 on :30 Breaststroke DPS } EN1 S BR 2:00
3 x 25 on :20 FLY } EN1 S FLY 1:20
4 x 25 on :30 BACK DPS } EN1 S BR 2:00
3 x 25 on :20 FLY } EN1 S FLY 1:20
1 x 100 on 1:45 Free DPS } EN1 S FR 1:45
1 x 100 on 1:45 Free SPRINT15m*3t } SP3 S BK 1:45
900 8:28 AM 3 x 25 on :30 Kick side-bk-stomach } 2x EN1 K FR 2:00
6 x 25 on :25 } EN1 K FR 1:40
3 x 25 on :30 } EN1 K FLY 2:00
6 x 25 on :25 } EN1 K FLY 1:40
2,500 8:45 AM 50 x 50 on :55 Free DES1-50 EN2 S FR 1:50
1,500 9:32 AM 3 x 25 on :40 STK DRLS } 4x REC D CHO 2:40
4 x 25 on :30 STK DPS } EN1 S CHO 2:00
1 x 200 on 4:00 SCULL } EN1 P CHO 2:00
250 10:05 AM 1 x 250 on 5:00 Recovery/swim-down REC S CHO 2:00
10:10 AM Finish time. Total: 6,900 meters. Stress Value = 101
Daily Workout [1044] for Monday, December 24, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
800 3:40 PM 1 x 200 on 4:00 W-UP } 1x REC S CHO 2:00
1 x 200 on 3:00 IM RE } EN1 S IM 1:30
2 x 100 on 1:30 Free/BACK by50m } EN1 S MIX 1:30
1 x 200 on 3:00 FLY DES1-4 by50m } EN1 S FLY 1:30
5,400 3:54 PM 1 x 200 on 3:00 Free DES5 } 2x EN1 S FR 1:30
1 x 300 on 4:00 Free DES5 } EN1 S FR 1:20
1 x 400 on 5:30 Free DES5 } EN2 S FR 1:23
1 x 800 on 10:30 Free DES5 } EN3 S FR 1:19
1 x 1000 on 13:00 Free DES5 } EN3 S FR 1:18
1,500 5:07 PM 3 x 500 on 8:20 DOLPHIN100mFREE150m EN1 K MIX 1:40
200 5:33 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
5:37 PM Finish time. Total: 7,900 meters. Stress Value = 289
０１ナショナル合宿無事終了しました。落ち着いたら合宿の写真upします。 今回ヘッドコーチという大役をまかせて頂き、様々なことを学びました。 力不足なところが多々ありましたが、スタッフや選手の皆さんの協力で なんとか乗り切ることができました。ありがとうございました。 ２４日は、おうちでX'MAS！！サンタさんプレゼントありがとう！！ ＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊ というわけで、県合宿スタート！ この合宿は、女子フリー担当の一コーチ、がんばるでーーー。 男子フリーは、JSS宝塚の小川コーチ（藤田選手もきてます！） STK担当は、武庫之荘SSの岡本コーチ（北田選手もきてます！） 某TOP選手いわく・・・ ＞今回のコーチ濃い〜。インターナショナルやナショナル合宿より きついんちゃうん(T_T) ごもっとも・・。
０１兵庫県選抜冬季強化合宿 at津名温水プール（２５Ｍx７Ｃ）
サンスイミングスクールからは、姫路校 市村、崎塩の２名
加西校から、小林姉弟、塚本、吉村、市場の５名、計７名が参加してます。
それでは、トレーニングはじまりはじまり。
Daily Workout [1045] for Tuesday, December 25, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
800 9:00 AM 1 x 800 on 14:00 SKPS atAWAJI REC S CHO 1:45
1,700 9:15 AM 4 x 100 on 1:30 IM DES1-4 } 2x EN1 S IM 1:30
3 x 50 on :40 FR DES1-3 } EN1 S FR 1:20
3 x 50 on :50 Rt-lft-double arm } EN1 D FR 1:40
3 x 50 on :50 Free DPS } EN1 S FR 1:40
1,400 9:42 AM 3 x 200 on 3:30 Free DES1-3 } 2x EN1 K FR 1:45
2 x 50 on 1:30 Free HARD! } SP1 K FR 3:00
3,300 10:10 AM 24 x 50 on :40 Free DPS } 2x EN1 S FR 1:20
12 x 25 on :20 Free HARD! F.T } EN3 S FR 1:20
6 x 25 on :20 FLY DES1-8 } EN3 S FLY 1:20
1,200 10:55 AM 8 x 50 on :45 Free DES1-8 } 1x EN1 P PAD 1:30
4 x 100 on 1:30 BACK 1DPS/3HARD! } EN1 P PAD 1:30
2 x 200 on 2:20 Free DPS } EN2 P PAD 1:10
300 11:13 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
11:18 AM Finish time. Total: 8,700 meters. Stress Value = 153
Daily Workout [1046] for Tuesday, December 25, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,200 3:30 PM 1 x 300 on 4:30 W-UP } 2x REC S CHO 1:30
4 x 50 on :50 SIDEK&SWM by25m FRBK } EN1 K FRB 1:40
1 x 300 on 4:30 Individual Medley } REC S IM 1:30
6 x 50 on :50 K&S FLFRBKFRBRFR by1 } EN1 K FRM 1:40
200 4:07 PM 8 x 25 on :30 12.5SPRINT-12.5DPS SP3 S FR 2:00
3,800 4:13 PM 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 5:10 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
100 5:39 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 5:43 PM 1 x 500 on 10:00 400KICK-100RECOVERY REC K CHO 2:00
5:53 PM Finish time. Total: 8,800 meters. Stress Value = 152
Daily Workout [1048] for Wednesday, December 26, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
2,000 9:00 AM 1 x 2000 on 31:00 TAISOKU,Rt,Lft,CWING REC D FR 1:33
DPS~SWIM BLD UP
1,000 9:33 AM 1 x 1000 on 11:10 T-1000TRY!!! EN3 S FR 1:07
400 9:47 AM 8 x 50 on :45 Recovery/Back STK REC S BK 1:30
1,600 9:55 AM 6 x 50 on :45 Butterfly } 1x EN1 P FLY 1:30
1 x 100 on 1:30 IM/FLY-FAST } EN1 P IM 1:30
6 x 50 on :45 Backstroke } EN1 P BK 1:30
1 x 100 on 1:30 IM/BK-FAST } EN1 P IM 1:30
6 x 50 on :50 Breaststroke } EN1 P BR 1:40
1 x 100 on 1:30 IM/BR-FAST } EN1 P IM 1:30
6 x 50 on :40 Free } EN1 P FR 1:20
1 x 100 on 1:30 IM/FR-FAST } EN1 P IM 1:30
100 10:21 AM 1 x 100 on 2:00 Rec/DRLS REC D CHO 2:00
400 10:25 AM 8 x 50 on :55 KDRLS/SIDEDOL,BKROLL REC K IM 1:50
BRPVK,HUPFRK
1,000 10:35 AM 1 x 1000 on 17:00 IM STRAIGHT-KICK EN2 K IM 1:42
100 10:54 AM 1 x 100 on 2:00 Rec/DRLS REC D CHO 2:00
1,600 10:58 AM 4 x 50 on :50 FLY/25DRLS-25SP 3BRS } 2x SP3 S FLY 1:40
4 x 50 on :50 BK/10mHUP~DPS } SP3 S BK 1:40
4 x 50 on :50 BR/DPS } EN1 S BR 1:40
4 x 50 on :50 Free/RECOVERY } REC S FR 1:40
11:25 AM Finish time. Total: 8,200 meters. Stress Value = 145
Daily Workout [1049] for Wednesday, December 26, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,000 3:30 PM 1 x 1000 on 15:00 Warm-up REC S CHO 1:30
3,000 3:47 PM 30 x 100 on 1:30 Free/HARD!!!!! EN3 S FR 1:30
500 4:34 PM 10 x 50 on :40 Recovery/swim-down EN1 S FR 1:20
200 4:43 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
1,500 4:49 PM 10 x 50 on :45 TIME KEEP/DPS } 1x EN1 P FR 1:30
10 x 50 on :45 STK KEEP/TIME UP } EN1 P FR 1:30
10 x 50 on :45 SUB/GOOD STROKE } EN2 P FR 1:30
1,500 5:14 PM 1 x 1500 on 25:00 Kick side-bk-stomach REC K FR 1:40
300 5:41 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
5:46 PM Finish time. Total: 8,000 meters. Stress Value = 226
Daily Workout [1053] for Thursday, December 27, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,200 8:50 AM 1 x 1200 on 17:00 Warm-up/FR-IM choice REC S FRM 1:25
2,100 9:09 AM 1 x 100 on 1:20 Butterfly } 1x EN2 P FLY 1:20
1 x 600 on 7:30 Free breathe 3-5-7-9 } EN1 P FR 1:15
3 x 100 on 1:40 Breaststroke } EN2 P BR 1:40
1 x 400 on 5:00 Free breathe 1-3-5-7 } EN1 P FR 1:15
5 x 100 on 1:25 Backstroke } EN2 P BK 1:25
1 x 200 on 2:30 Free breathe 3-5-7-9 } EN1 P FR 1:15
1,200 9:40 AM 1 x 300 on 4:30 200FLY-100FR } 1x EN1 S FLY 1:30
1 x 300 on 4:20 150BK-150FR } EN1 S BK 1:27
1 x 300 on 4:30 100BR-200FR } EN1 S BR 1:30
1 x 300 on 4:00 Free } EN1 S FR 1:20
100 10:00 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 10:04 AM 2 x 25 on :30 FINS/ UW KICK NOBRTH } 3x SP3 K FIN 2:00
1 x 450 on 6:30 FINS side-bk-stomach } EN1 K FIN 1:27
600 10:29 AM 12 x 50 on :45 3K HARD-1S EZ ALT&2K EN2 K CHO 1:30
3,000 10:40 AM 1 x 600 on 7:30 Freestyle } 1x EN1 S FR 1:15
3 x 200 on 2:30 Freestyle } EN1 S FR 1:15
6 x 100 on 1:15 Freestyle } EN2 S FR 1:15
12 x 50 on :40 Freestyle } EN2 S FR 1:20
24 x 25 on :20 Freestyle } EN3 S FR 1:20
300 11:21 AM 3 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
11:26 AM Finish time. Total: 10,000 meters. Stress Value = 160
Daily Workout [1055] for Friday, December 28, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 9:00 AM 40 x 25 on :30 DRLS REC D IM 2:00
5,000 9:22 AM 1 x 1000 on 15:00 Free HR100-120DES1-5 } 1x REC S FR 1:30
1 x 1000 on 15:00 Free HR120-140 } EN1 S FR 1:30
1 x 1000 on 15:00 Free HR140-160 } EN2 S FR 1:30
1 x 1000 on 15:00 Free HR150-170 } EN2 S FR 1:30
1 x 1000 on 15:00 Free HR180-200 MAX!! } EN3 S FR 1:30
1,000 10:39 AM 40 x 25 on :30 DRLS REC D FR 2:00
11:01 AM 30:00 Dryland L :00
11:31 AM Finish time. Total: 7,000 meters. Stress Value = 121
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,000 42.86% Freestyle 6,000 85.71%
Aerobic Base 1,000 14.29% IM 1,000 14.29%
Anaerobic Thresh 2,000 28.57%
MaxVO2 1,000 14.29%
Type of Work Meters
================ ==============
Swim 5,000 71.43%
Drill 2,000 28.57%
ちなみに、今日のメイン５ｘ１０００DESのラスト、吉村選手８００のラップ８分５０秒で
まわってきました・・。
Daily Workout [1056] for Friday, December 28, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,500 3:30 PM 1 x 1500 on 30:00 W-UP/YOUR CHOICE REC S CHO 2:00
3,000 4:02 PM 15 x 200 on 3:00 Free/HARD!! EN3 S FR 1:30
Sht/15x100 3:00 HARD
400 4:49 PM 8 x 50 on :50 Recovery/swim-down REC S BK 1:40
1,000 4:58 PM 4 x 50 on :50 Individual Medley } 2x EN1 P IM 1:40
3 x 100 on 1:30 Free/DPS } EN1 P FR 1:30
1,000 5:16 PM 10 x 100 on 1:40 FINS/DRLS REC K CHO 1:40
900 5:35 PM 4 x 25 on :40 IM/12.5SPRINT~EZ } 3x SP3 S IM 2:40
1 x 200 on 4:00 Recovery/swim-down } REC S CHO 2:00
Sht/6300m }
5:55 PM Finish time. Total: 7,800 meters. Stress Value = 222
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,500 44.87% Freestyle 3,600 46.15%
Aerobic Base 1,000 12.82% Backstroke 400 5.13%
MaxVO2 3,000 38.46% IM 700 8.97%
Alactate 300 3.85% your choice 3,100 39.74%
Type of Work Meters
================ ==============
Swim 5,800 74.36%
Kick 1,000 12.82%
Pull 1,000 12.82%
参加している選手みんながんばってます＆明るい！
レベルも今までの県合宿中、過去最高か？
ナショナル組の２人も、絶好調です。１６〜約２週間ですが、どんどんラベル上がっている
ようです。
佑輔くん、となりの男子フリーチームで藤田選手らとハードに泳いでます。
１００ｘ８ ３’００でAVE５９”前半やて・・たしか１００のベストもそれぐらいやったなー(･･;)
ナショナル合宿でお世話になった、東邦高校の渡辺先生の作っている、HPです。 ごらんください。 http://www18.u-page.so-net.ne.jp/cg7/swm104/newpage6.htm サン太郎も泳いでいます？
http://www18.u-page.so-net.ne.jp/cg7/swm104/
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