02.3月サンＳＳ加西 TEAMK-1のトレーーーーーーニング！ teamK-1
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ショートコースの本番前、１ヶ月となりました。昔は短水くん得意だった、K-1。
今の選手はしらないだろーな＾＾。 以下、JO組と吉村JPN組のトレーニングです。
昔々＾＾、JOに勝ちにいってた頃、練習での目安は、
一、全国JOCの標準記録でインターバル練習ができること。
ニ、一つ上のグループの標準記録で泳げること。
三、（短水路の場合）浮き上がったら、常に半身長リードすること。
目標でいうと、
１番になる人
→とんでもない目標タイムで練習する人。
２．３番になる人→１番を目指し練習する人。
決勝にのこる人 →３位入賞を目指し練習する人。
まーまーな人 →ベストタイムのみ目指し練習する人。
常に非常識な目標でした。今？まだまだ青いです(ｰｰ;)
「今月の小言」・・・強者への過程
一、勝てるまで準備。
ニ、迷わず勝負。
三、結果に悔いなし。
Daily Workout [1116] for Friday, March 1, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 6:30 PM 1 x 1000 on 15:00 RtIMLftREV5+5STK ALT REC D IM 1:30
100 6:47 PM 1 x 100 on 4:00 DIVE! 57-59" SP2 S FR 4:00
200 6:53 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
1,800 6:58 PM 2 x 25 on :20 1FOOT-1HAND } 1x SP3 S FR 1:20
1 x 100 on 1:30 REC } REC S CHO 1:30
2 x 50 on :40 1FOOT-1HAND } EN3 S FR 1:20
1 x 100 on 1:30 REC } REC S CHO 1:30
2 x 75 on 1:00 1FOOT-1HAND } EN3 S FR 1:20
1 x 100 on 1:30 REC } REC S CHO 1:30
2 x 100 on 1:20 1FOOT-1HAND } EN3 S FR 1:20
1 x 100 on 3:00 REC } REC S CHO 3:00
2 x 100 on 1:10 MAX } SP1 S FR 1:10
1 x 100 on 3:00 REC } REC S CHO 3:00
2 x 75 on :50 MAX } SP1 S FR 1:07
1 x 100 on 3:00 REC } REC S CHO 3:00
2 x 50 on :35 MAX } SP1 S FR 1:10
1 x 100 on 3:00 REC } REC S CHO 3:00
2 x 25 on :15 MAX } SP1 S FR 1:00
1 x 100 on 3:00 REC } REC S CHO 3:00
2,100 7:32 PM 1 x 100 on 1:30 Individual Medley } 3x EN1 P IM 1:30
3 x 200 on 2:30 Free/PV DES 357BRS/1 } EN2 P FR 1:15
2,100 8:01 PM 1 x 100 on 1:45 Individual Medley } 3x EN1 K FIN 1:45
3 x 200 on 2:45 FINS UW-SIDE-HUP } EN2 K FIN 1:23
100 8:33 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
150 8:38 PM 1 x 100 on 1:10 DIVE! TIMEUP=+50 } 1x SP2 S FR 1:10
1 x 50 on :30 MAX. TIMEDOWN=+100 } SP2 S FR 1:00
450 8:42 PM 9 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:50 PM Finish time. Total: 8,000 meters. Stress Value = 189
でました怒涛の３部練。２２ｋｍ/１day。
Daily Workout [1117] for Sunday, March 3, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,000 7:50 AM 1 x 1000 on 15:00 Free/BLDUP EN1 S FR 1:30
1,000 8:07 AM 1 x 250 on 4:00 DRLS } 1x REC D IM 1:36
1 x 250 on 4:00 PULL } REC P IM 1:36
1 x 250 on 4:00 KICK } EN1 K IM 1:36
1 x 250 on 4:00 SWIM } EN1 S IM 1:36
300 8:25 AM 12 x 25 on :40 SPRINT CHOICE SP3 S CHO 2:40
4,000 8:35 AM 1 x 800 on 12:00 Free/3579 by200 } 4x EN1 P FR 1:30
4 x 50 on :50 Individual Medley } EN1 P IM 1:40
1,000 9:38 AM 4 x 250 on 4:30 200IM-50DRLSK EN1 K IM 1:48
2,000 9:58 AM 1 x 200 on 3:00 Individual Medley } 1x EN1 S IM 1:30
1 x 200 on 3:00 Butterfly } EN1 S FLY 1:30
1 x 200 on 3:00 Free } EN1 S FR 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 200 on 3:00 Backstroke } EN1 S BK 1:30
1 x 200 on 3:00 Free } EN1 S FR 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 200 on 3:00 Breaststroke } EN1 S BR 1:30
1 x 200 on 3:00 Free } EN1 S FR 1:30
1 x 200 on 3:00 Free } EN1 S FR 1:30
200 10:30 AM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
10:35 AM Finish time. Total: 9,500 meters. Stress Value = 107
Daily Workout [1118] for Sunday, March 3, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
3,000 12:00 PM 1 x 100 on 1:20 Free 1/5 } 6x EN1 S FR 1:20
1 x 100 on 1:40 KRLS JOG } REC D FR 1:40
1 x 100 on 1:20 Free 1/3 } EN1 S FR 1:20
1 x 100 on 1:40 Backstroke } REC S BK 1:40
1 x 100 on 1:20 Free 1/5 } EN1 S FR 1:20
2,000 12:46 PM 1 x 100 on 1:30 Free AT-SP } 1x EN2 S FR 1:30
1 x 200 on 3:00 Free } EN2 S FR 1:30
1 x 300 on 4:30 Free } EN2 S FR 1:30
1 x 400 on 6:00 Free } EN2 S FR 1:30
10 x 100 on 1:30 Free/EZ or HARD } EN1 S FR 1:30
1,000 1:18 PM 1 x 1000 on 16:00 KICK on BOARD EN1 K FR 1:36
1:34 PM Finish time. Total: 6,000 meters. Stress Value = 64
Daily Workout [1119] for Sunday, March 3, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
2,000 3:30 PM 1 x 400 on 6:00 FINS/IM KorDRLS } 1x REC D FIN 1:30
1 x 400 on 7:00 RAKKO KICK } REC K FIN 1:45
1 x 400 on 7:00 SIDE DOL-KICK } EN1 K FIN 1:45
1 x 400 on 7:00 INNER CARE } REC D FIN 1:45
1 x 400 on 7:00 " BACK SIDE } REC D FIN 1:45
3,000 4:06 PM 9 x 25 on :30 FLY 3xFAST } 3x EN1 P FLY 2:00
5 x 50 on :45 BK } EN1 P BK 1:30
3 x 75 on 1:15 BR } EN1 P BR 1:40
3 x 100 on 1:15 Free REST+15" } EN2 P FR 1:15
100 4:55 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 4:59 PM 20 x 50 on :50 Freestyle RING-TUBE EN2 P RNG 1:40
1,000 5:18 PM 5 x 100 on 1:30 Free } 1x EN2 S FR 1:30
5 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30
5:33 PM Finish time. Total: 7,100 meters. Stress Value = 80
先週までハードワークでの練習から、今週はATレベル中心で蓄えます。
今日は、昼から調子よく泳いでます。ATレベルのトレーニングってやっぱいいんですかね。
いまだに、試行錯誤。それにしても、ワークアウトマネージャーってこんな機能（4mML)も
ついているんですね。（忘れてました(~_~) 正確かどうかは別として参考にはなるかも・・
今週は８回練習で７０km泳ぎます。夏は週１５回で１１５ｋｍ泳ぎました。
選手 Q：たくさん泳げばいいんですか？
こーちA：泳がないよりいいよーな気がするな。
選手 ：歯切れの悪い答え(ｰｰ;)
Daily Workout [1120] for Monday, March 4, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,000 6:00 PM 1 x 400 on 5:30 PULL } 4x EN1 P CHO 1:23
4 x 25 on :30 1EZ-3FLY-SPRINT } SP3 S FLY 2:00
1,900 6:32 PM 1 x 500 on 7:00 FINS/DRLS } 1x EN1 D FIN 1:24
8 x 25 on :30 25KRLS/25UWK SP } SP3 D FLY 2:00
1 x 500 on 7:00 Side-bk-stomach } EN1 K FIN 1:24
8 x 25 on :30 25KRLS/25SWIM SP } SP3 D FLY 2:00
1 x 500 on 7:00 DRLS } EN1 D FLY 1:24
4,000 7:03 PM 10 x 100 on 1:30 1FL2BK3BR4FRx10FaJOG } 1x EN1 S IM 1:30
8 x 125 on 1:40 REC-AT DES } EN1 S FR 1:20
6 x 150 on 2:00 } EN1 S FR 1:20
4 x 175 on 2:20 } EN1 S FR 1:20
2 x 200 on 3:00 1FL2BK3BR4FR3FL2BK-1 } EN1 S IM 1:30
100 8:01 PM 1 x 100 on 2:00 CARE DRLS REC D CHO 2:00
1,600 8:05 PM 4 x 400 on 5:00 PULL/efficency EN1 P FR 1:15
1,000 8:27 PM 20 x 50 on :50 UPK-DWK-UWK-FRKDRLS EN1 K FR 1:40
8:44 PM Finish time. Total: 10,600 meters. Stress Value = 142
Daily Workout [1121] for Tuesday, March 5, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,050 6:30 PM 1 x 25 on :30 Butterfly/DIVE } 1x SP3 S FLY 2:00
1 x 1000 on 15:00 Individual Medley } REC S IM 1:30
1 x 25 on :30 Free/SPRINT } SP3 S FR 2:00
3,000 6:48 PM 4 x 100 on 1:30 CHECK/AT-HR-STK } 1x EN1 S FR 1:30
3 x 200 on 2:40 Free/REC-DES } EN1 S FR 1:20
2 x 400 on 5:00 1tDPS-1t AT-SP } EN2 S FR 1:15
1 x 800 on 11:00 Free/NEG<TURN> } EN1 S FR 1:23
4 x 100 on 1:30 CHECK } EN1 S FR 1:30
1,000 7:31 PM 1 x 400 on 6:00 BK/PULL } 1x EN1 P BK 1:30
1 x 300 on 4:30 BK } EN1 S BK 1:30
1 x 200 on 3:00 BK } EN1 P BK 1:30
1 x 100 on 1:30 BK } EN1 S BK 1:30
2,500 7:48 PM 1 x 50 on :35 PULL/HARD } 5x SP1 P FR 1:10
3 x 100 on 1:15 NEG/357BRS 1t } EN2 P FR 1:15
1 x 50 on :35 HARD } EN3 P FR 1:10
1 x 100 on 1:35 EZ/DPS } REC P FR 1:35
1,500 8:23 PM 4 x 100 on 1:20 FINS KICK } 3x EN1 K FIN 1:20
1 x 25 on :30 EZ } REC K FIN 2:00
1 x 25 on :15 UW KICK } SP3 K FIN 1:00
1 x 50 on 1:00 EZ DRLS } REC D FIN 2:00
200 8:46 PM 1 x 50 on :45 DIVE! } 2x SP2 S STK 1:30
1 x 50 on 2:15 REC } REC S CHO 4:30
250 8:54 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
8:58 PM Finish time. Total: 9,500 meters. Stress Value = 154
Daily Workout [1122] for Wednesday, March 6, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
3,200 6:30 PM 8 x 100 on 1:30 4UP-4CHECK FR } 1x EN1 S CHO 1:30
16 x 50 on :50 3K&SWIM1DRLS orderx4 } EN1 K IM 1:40
4 x 200 on 2:40 PULL FR/YOUR SPEED } EN1 P FR 1:20
1 x 800 on 12:00 10FL20BK30BR40FR jog } EN1 S IM 1:30
600 7:20 PM 1 x 50 on :40 Free/MAX } 3x SP2 S FR 1:20
1 x 150 on 3:00 Recovery/swim-down } REC S CHO 2:00
2,000 7:33 PM 20 x 100 on 2:00 MAIN SWM/HARD! 200SP SP1 S FR 2:00
200 8:15 PM 1 x 200 on 3:00 Recovery/swim-down REC S BK 1:30
1,000 8:20 PM 4 x 50 on :50 Individual Medley } 2x EN1 P IM 1:40
6 x 50 on :40 Free 1/3 DPS } EN1 P FR 1:20
800 8:37 PM 4 x 200 on 3:00 FINS KICK DRLS STK EN1 K STK 1:30
100 8:51 PM 4 x 25 on :40 FINS SPRINT SP3 S STK 2:40
200 8:56 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
9:00 PM Finish time. Total: 8,100 meters. Stress Value = 252
今週は中日（なかび）にメインセットです。20X100でしたが、「サヨナラ」だったので、内容かえて実施の巻。 ラストのタイムで２０tまとめられたらえーーーーーのに。と＜のに＞がつくあいだは青いね〜(ｰｰ;)。 ＊最近のぐっときた言葉＊ 「勝てるまで準備」信長from国盗り物語 まだまだ準備が足らないようですね、わたし達(~_~)。
Test #108 on 03/06/2002 17 x 100m on 2:00 SC pushoff Freestyle
Column 1 Column 2 Column 3 Column 4 Column 5 Column 6 Column 7 Column 8 Column 9 Col 10 Average Std Dev
======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ========
Ikuko Kishimoto (20x100(14,17,19REC)
1:09.30 1:10.40 1:10.30 1:09.20 1:09.30 1:11.20 1:11.40 1:10.30 1:10.20 1:11.00
1:09.60 1:09.30 1:09.30 1:09.30 1:10.00 1:08.60 1:07.70 1:09.79 1:10.47
Heartrate: 179 0 0
Ai Kobayashi (20x100(14,17,19REC)
1:06.20 1:06.20 1:05.70 1:06.00 1:06.00 1:06.00 1:05.60 1:06.30 1:06.20 1:06.30
1:05.90 1:05.30 1:05.10 1:05.40 1:05.20 1:05.00 1:04.70 1:05.71 1:05.95
Heartrate: 182 158 118
Yusuke Kobayashi (20x100(14,17,19REC)
1:01.70 1:01.50 1:01.10 1:01.10 1:00.80 1:01.40 1:01.20 1:01.20 1:01.10 1:02.00
1:00.90 1:00.40 1:01.00 1:00.80 1:00.10 59.70 1:00.80 1:00.99 1:01.33
Heartrate: 189 167 148
Mitsuka Tsukamoto (20x100(14,17,19REC)
1:08.90 1:08.00 1:08.00 1:07.90 1:08.30 1:08.00 1:07.90 1:07.80 1:08.30 1:08.70
1:07.90 1:07.20 1:07.30 1:06.80 1:05.90 1:06.90 1:05.60 1:07.61 1:08.25
Heartrate: 193 170 0
Shiho Yoshimura (20x100(14,17,19REC)
1:04.50 1:04.70 1:04.70 1:04.60 1:04.60 1:04.60 1:04.60 1:04.90 1:04.90 1:04.80
1:04.10 1:03.10 1:03.10 1:03.60 1:02.80 1:02.30 1:01.80 1:03.98 1:04.58
Heartrate: 195 175 142
Test #109 on 03/06/2002 17 x 100m on 2:00 SC pushoff Backstroke
Column 1 Column 2 Column 3 Column 4 Column 5 Column 6 Column 7 Column 8 Column 9 Col 10 Average Std Dev
======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ========
Ai Ichiba (20x100(14,17,19REC))
1:08.50 1:11.00 1:11.50 1:11.10 1:12.40 1:12.00 1:11.10 1:12.60 1:13.00 1:12.50
1:11.90 1:11.50 1:11.30 1:10.80 1:10.50 1:09.90 1:08.40 1:11.18 1:12.05
Heartrate: 185 170 112
ちなみにStd Devは、タイムのばらつきからのAveのようです。
Daily Workout [1123] for Thursday, March 7, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 6:30 PM 1 x 300 on 5:00 KICK DRLS } 1x REC K CHO 1:40
1 x 300 on 4:00 PULL } REC P CHO 1:20
1 x 400 on 6:00 SWIM } REC S IM 1:30
450 6:47 PM 1 x 25 on :20 MAX } 3x SP3 S STK 1:20
1 x 50 on :35 MAX } SP2 S STK 1:10
1 x 75 on 1:35 Recovery/swim-down } REC S CHO 2:07
3,200 6:56 PM 4 x 800 on 10:00 Free/YOUR SPEED EN2 S FR 1:15
150 7:38 PM 1 x 150 on 3:00 Recovery/swim-down REC S BK 2:00
1,000 7:43 PM 10 x 100 on 1:30 RING TUBE EN1 P RNG 1:30
2,000 8:00 PM 4 x 50 on :45 Individual Medley } 2x EN1 P IM 1:30
6 x 100 on 1:15 25-20-15-10-5CIRCLE } EN2 P FR 1:15
4 x 50 on :45 BK EZ } REC P BK 1:30
1,000 8:29 PM 20 x 50 on :50 BR K&DRLS EN1 K BR 1:40
800 8:48 PM 1 x 800 on 12:00 FINS EZ-KICK EN1 K FIN 1:30
9:00 PM Finish time. Total: 9,600 meters. Stress Value = 152
3/10からは週間＆曜日別カテゴリーにのっとりメニュー組んでいきます。 常識や定説（笑）、パターンにはまるの好きくないのでやってませんでした。 さー何週続くでしょうか？ うまくいかなければ、シャクティーパッドします（泣）。 週間距離と％入力すれば指定距離出てくるようにちょっと作りましたので、 02.projectへどうぞ。もっといいのがあれば、添付でくださーーーーーい。 そーゆーのを集めて「水泳に使うエクセル表ダウンロードサイト」 なんかはどーですか・・。 それにしても実に粗末な計算式だ(ｰｰ;)
Daily Workout [1125] for Sunday, March 10, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,500 8:15 AM 3 x 100 on 1:30 W-UP } 3x REC S CHO 1:30
1 x 200 on 3:00 100FLBKBR-100FR } REC S FRM 1:30
1,000 8:39 AM 1 x 1000 on 15:00 FINS KICK&DRLS EN1 D STK 1:30
300 8:56 AM 12 x 25 on :30 FINS SPRINT(FLY) SP3 S STK 2:00
2,000 9:04 AM 1 x 500 on 7:30 Butterfly } 1x EN2 S FLY 1:30
1 x 500 on 7:30 Backstroke } EN2 S BK 1:30
3 x 100 on 1:30 Butterfly } EN2 S FLY 1:30
2 x 100 on 1:30 Backstroke } EN2 S BK 1:30
4 x 50 on :45 Butterfly } EN2 S FLY 1:30
6 x 50 on :45 Backstroke } EN2 S BK 1:30
4,000 9:36 AM 1 x 800 on 11:00 Free 1/7 } 1x EN1 P FR 1:23
1 x 200 on 3:00 Individual Medley } REC P IM 1:30
1 x 800 on 10:30 Free 1/5 } EN1 P FR 1:19
1 x 200 on 3:00 Backstroke } EN1 P BK 1:30
1 x 800 on 10:00 Free 1/3 } EN1 P FR 1:15
1 x 200 on 3:00 Free DPS } EN1 P FR 1:30
1 x 800 on 9:30 Free } EN2 P FR 1:11
1 x 200 on 3:00 EZ } EN1 P BK 1:30
500 10:31 AM 10 x 50 on :55 REC KICK DRLS REC K CHO 1:50
10:41 AM Finish time. Total: 9,300 meters. Stress Value = 119
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,200 23.66% Freestyle 3,400 36.56%
Aerobic Base 4,000 43.01% Backstroke 1,400 15.05%
Anaerobic Thresh 2,800 30.11% Butterfly 1,000 10.75%
Alactate 300 3.23% IM 200 2.15%
Your stroke 1,300 13.98%
Type of Work Meters Free-medley 600 6.45%
================ ============== your choice 1,400 15.05%
Swim 3,800 40.86%
Kick 500 5.38%
Pull 4,000 43.01%
Drill 1,000 10.75%
Daily Workout [1126] for Sunday, March 10, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,400 3:30 PM 1 x 500 on 8:00 W-UP } 1x REC S CHO 1:36
8 x 50 on :40 Free/HARD! 7FOOT 1T } EN3 S FR 1:20
1 x 500 on 7:00 REC DRLS IM } REC D IM 1:24
1,200 3:52 PM 1 x 25 on :25 3K1SWIM DPK } 8x EN1 K BR 1:40
1 x 50 on :45 Breaststroke } EN2 S BR 1:30
1 x 75 on 1:00 Free } EN2 S FR 1:20
1,400 4:11 PM 1 x 75 on 1:10 Breaststroke } 4x EN2 S BR 1:33
3 x 50 on :45 Brfr } EN2 S BR 1:30
5 x 25 on :20 Free } EN2 S FR 1:20
3,000 4:33 PM 1 x 100 on 1:30 Rt-Lft-Bk-Stomach } 5x EN1 K FIN 1:30
1 x 200 on 2:55 100-FLT(DPK),200DOL } EN1 K FIN 1:28
1 x 300 on 4:15 200DRLS-100SWM(IM) } EN1 K FIN 1:25
2,000 5:18 PM 40 x 50 on :40 Free/YOUR SPEED EN2 S FR 1:20
600 5:47 PM 6 x 100 on 1:30 1x25PADLING,2xBK mix REC P FR 1:30
5:56 PM Finish time. Total: 9,600 meters. Stress Value = 158
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,600 16.67% Freestyle 4,100 42.71%
Aerobic Base 3,200 33.33% Breaststroke 1,500 15.63%
Anaerobic Thresh 4,400 45.83% IM 500 5.21%
MaxVO2 400 4.17% Fins 3,000 31.25%
your choice 500 5.21%
Type of Work Meters
================ ==============
Swim 5,300 55.21%
Kick 3,200 33.33%
Pull 600 6.25%
Drill 500 5.21%
２部練とも３０分のランニングつき！私は、自転車でごわす。
Daily Workout [1127] for Monday, March 11, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
2,000 6:00 PM 1 x 500 on 7:30 IM 25DRLS-100SWIM } 2x REC S IM 1:30
5 x 100 on 1:40 45-40-35-30"DES } EN2 K FR 1:40
400 6:34 PM 1 x 25 on :30 START DASH } 4x SP3 S STK 2:00
1 x 35 on 1:00 REC } REC S STK 2:51
1 x 40 on 2:00 TURN DASH } SP3 S STK 5:00
2,200 6:50 PM 6 x 100 on 1:10 Free/HARD! } 1x EN3 S FR 1:10
1 x 50 on 3:00 Recovery/swim-down } REC S CHO 6:00
7 x 100 on 1:15 Free/HARD!! } EN3 S FR 1:15
1 x 50 on 3:00 Recovery/swim-down } REC S CHO 6:00
8 x 100 on 1:20 Free/HARD!!! } EN3 S FR 1:20
400 7:24 PM 1 x 400 on 7:00 EZ PULL REC P CHO 1:45
1,400 7:33 PM 6 x 50 on :50 STK or FLBKBR } 2x EN1 P STK 1:40
4 x 100 on 1:20 Free,DES 1/3BRS } EN2 P FR 1:20
1,400 7:56 PM 6 x 50 on :55 STK or FLBKBR } 2x EN1 K STK 1:50
4 x 100 on 1:45 Free,DES } EN2 K FR 1:45
500 8:23 PM 5 x 100 on 1:30 CHECK&REC EN1 S FR 1:30
200 8:32 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:36 PM Finish time. Total: 8,500 meters. Stress Value = 226
CHECK SET 各自トレーニングスピード(4mMLらしい時）のstk数、心拍をチェック。
Daily Workout [1128] for Tuesday, March 12, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 6:00 PM 1 x 1000 on 14:00 Free dps REC S FR 1:24
1,000 6:16 PM 20 x 50 on :45 4K&SWIM ord/1EZ EN1 K IM 1:30
1,000 6:33 PM 10 x 100 on 1:30 4CHECK-3SUB-2DPS-1EZ EN2 S FR 1:30
100 6:50 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
2,300 6:55 PM 3 x 100 on 4:00 DIVE/MAX } 1x SP2 S FLY 4:00
5 x 100 on 1:40 BK } EN3 S FLY 1:40
5 x 100 on 2:00 BR } SP1 S BR 2:00
7 x 100 on 1:30 Free } EN3 S FR 1:30
3 x 100 on 2:00 Free/MAX } SP1 S FR 2:00
4IM PACE/SWIM HARD! }
500 7:44 PM 10 x 50 on :45 REC DPS REC P CHO 1:30
1,000 7:53 PM 20 x 50 on :50 K-Rt-Lt-DP1/3 by12.5 EN2 D STK 1:40
1,000 8:12 PM 1 x 1000 on 13:00 PULL/DPS,2/25BRS EN1 P STK 1:18
200 8:27 PM 4 x 50 on 1:00 Free/MAX 27-28" SP1 S STK 2:00
500 8:33 PM 5 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
8:41 PM Finish time. Total: 8,600 meters. Stress Value = 266
昨日今日と、週間メインスイム〜。昨日はプー、さー今日の４IMセットはいかに。
結果→ほぼ現在のレースペースに。来週は目標ペースに上げられるか・・。
Main set for 400IM 23x100 3FLY/4:00DV 5BK/1:40 5BR/2:00
7FR /1:30 3FR/2:00 AVE.
FLY BK BR FR 4IM
YUSUKE 1:05.3-1:10.9-1:17.2-1:02.6 4:36.0
SHIHO 1:10.8-1:11.7-1:20.6-1:05.8 4:48.9
MITSUK 1:12.3-1:14.5-1:24.2-1:09.3 5:00.3
K,AI 1:11.8-1:15.3-1:22.3-1:07.4 4:57.1
I,AI 1:13.6-1:15.3-1:31.2-1:11.9 5:12.0
IKUKO 1:16.7-1:25.4-1:39.4-1:13.1 5:34.6
今週はEN2weekなのに、週間カテゴリしてるのでいつもと同じぐらいのハードさ っちゅうのが笑えます。選手は笑ってませんが(T_T)。
Daily Workout [1129] for Wednesday, March 13, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
2,000 6:00 PM 1 x 500 on 7:00 W-UP } 2x REC S CHO 1:24
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
3 x 100 on 1:30 Free/1S CHECK/2S DES } EN2 S FR 1:30
1,000 6:31 PM 20 x 50 on :50 KICK 4xHARD EN2 K STK 1:40
1,000 6:50 PM 10 x 100 on 1:15 PULL 3xHARD/8x100 90 EN1 P STK 1:15
500 7:04 PM 1 x 200 on 2:30 DIVE! MAX } 1x SP1 S STK 1:15
4 x 50 on :40 STK } EN3 S STK 1:20
1 x 100 on 2:00 +20"&MAX } SP1 S STK 2:00
1,000 7:13 PM 1 x 1000 on 15:00 FINS/REC-DRLS-Kby300 EN1 D FIN 1:30
500 7:30 PM 8 x 50 on :45 DPS/STK } 1x REC S STK 1:30
1 x 100 on 5:00 Recovery/swim-down } REC S CHO 5:00
450 7:43 PM 1 x 150 on 2:00 DIVE! MAX } 1x SP1 S STK 1:20
1 x 50 on :35 STK } SP1 S STK 1:10
1 x 50 on :55 STK } SP1 S STK 1:50
1 x 50 on :35 STK } SP1 S STK 1:10
1 x 50 on :55 STK } SP1 S STK 1:50
1 x 100 on 2:00 MAX } SP1 S STK 2:00
1,000 7:52 PM 1 x 1000 on 14:00 PULL/REC-SUB-DPS 300 EN1 P STK 1:24
500 8:08 PM 4 x 100 on 1:30 Free/CHECK } 1x EN2 S FR 1:30
1 x 100 on 5:00 Recovery/swim-down } REC S CHO 5:00
400 8:21 PM 1 x 100 on 1:20 DIVE! } 1x SP1 S FR 1:20
1 x 100 on 1:40 Free } EN3 S FR 1:40
1 x 100 on 2:00 Free } EN3 S FR 2:00
1 x 100 on 1:00 Free } SP1 S FR 1:00
250 8:29 PM 1 x 250 on 5:00 Recovery/swim-down REC S CHO 2:00
400 8:36 PM 1 x 400 on 7:00 EZ-KICK REC K IM 1:45
200 8:45 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:48 PM Finish time. Total: 9,200 meters. Stress Value = 191
1x200 2'40"-4x50 40"-100(REST20")
YU/2'04"2-29"8-1'00"7 10C
SHI2'13"6-31'8-1'05"2
4x100 1'20"-1'40"-2'00
YUSUKE 1'00"9-1'01"2-1'00"3-59"8
SHIHO 1'02"7-1'03"1-1'01"5-1'00"7
さがしていたイチローのインタビューの記事あったので、選手のノートに はっつけました。イチロー語る。 「準備をしておけば、試合が終わった時にも後悔がないじゃないですか・・ 中略・・要するに”準備”というのは、言い訳の材料となり得るものを排除 していく、そのために考え得るすべてのことをこなしていく、ということ」 信長も準備。イチローも準備。そーいうこと、らしい。
Daily Workout [1130] for Thursday, March 14, 2002
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 6:30 PM 1 x 400 on 5:30 W-UP } 1x REC S CHO 1:23
3 x 200 on 2:50 Individual Medley } EN1 S IM 1:25
1 x 400 on 5:30 PULL/DPS } REC P FR 1:23
1 x 600 on 9:00 Individual Medley } EN1 S IM 1:30
1,200 7:00 PM 4 x 300 on 5:00 KICK/BLD by100 EN2 K STK 1:40
1,400 7:21 PM 3 x 400 on 5:00 FINS/UW-BK-SIDE by1t } 1x EN2 K FIN 1:15
4 x 50 on 1:00 FINS/1EZ-3SPRINT } SP3 S FIN 2:00
3,600 7:41 PM 1 x 200 on 3:00 PULL/100IM-100CHO } 2x REC P IM 1:30
2 x 800 on 10:00 YOUR SPEED/CHECK } EN2 P FR 1:15
100 8:28 PM 1 x 100 on 2:00 Recovery/MID-FINISH REC S CHO 2:00
2,100 8:31 PM 1 x 25 on :25 KICK } 3x EN1 K FR 1:40
4 x 50 on :40 Free } EN1 S FR 1:20
1 x 25 on :25 Rt-STK } EN1 D FR 1:40
4 x 50 on :40 Free } EN1 S FR 1:20
1 x 25 on :25 Lft-STK } EN1 D FR 1:40
4 x 50 on :40 Free } EN1 S FR 1:20
1 x 25 on :30 RECECRCRERECECRCRERE } REC S CHO 2:00
9:01 PM Finish time. Total: 10,400 meters. Stress Value = 167
Daily Workout [1131] for Friday, March 15, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 15 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,500 6:30 PM 2 x 25 on :20 DIVE/FR } 1x SP2 S FR 1:20
6 x 50 on :40 } EN1 S CHO 1:20
1 x 100 on 3:00 DRLS } REC D CHO 3:00
2 x 25 on :20 DIVE/FLY } SP2 S FLY 1:20
6 x 50 on :40 } EN1 S CHO 1:20
1 x 100 on 3:00 DRLS } REC D CHO 3:00
2 x 50 on :40 DIVE/FLY } SP2 S FLY 1:20
6 x 50 on :40 } EN1 S CHO 1:20
1 x 100 on 3:00 DRLS } REC D CHO 3:00
1 x 100 on 2:00 DIVE/FR } SP2 S FR 2:00
300 6:57 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
4,000 7:04 PM 1 x 100 on 1:30 DRLS FL&BK WITH FINS } 1x EN1 D FLY 1:30
1 x 200 on 3:00 KICK } EN1 K FLY 1:30
1 x 300 on 4:30 PULL } EN1 P FLY 1:30
1 x 400 on 5:30 SWIM } EN2 S FLY 1:23
1 x 100 on 1:30 } EN1 D BK 1:30
1 x 200 on 3:00 } EN1 K BK 1:30
1 x 300 on 4:30 } EN1 P BK 1:30
1 x 400 on 5:30 } EN2 S BK 1:23
1 x 100 on 1:40 BR&FR NO FINS } EN1 D BR 1:40
1 x 200 on 3:30 } EN1 K BR 1:45
1 x 300 on 4:30 } EN1 P BR 1:30
1 x 400 on 6:00 } EN2 S BR 1:30
1 x 100 on 1:40 } EN1 D FR 1:40
1 x 200 on 3:30 } EN1 K FR 1:45
1 x 300 on 4:30 } EN1 P FR 1:30
1 x 400 on 5:00 } EN2 S FR 1:15
1,000 8:05 PM 20 x 50 on :50 KIC/1E4H2E3H3E2H4E1H EN2 K FR 1:40
1,500 8:23 PM 30 x 50 on :40 PUL/1E4H2E3H~ EN2 P FR 1:20
500 8:45 PM 5 x 100 on 1:30 24CHECK/1xEZ REC S CHO 1:30
100 8:54 PM 1 x 100 on 1:00 DIVE! 75-25BRK MAX SP2 S FR 1:00
500 8:57 PM 5 x 100 on 1:30 REC REC S CHO 1:30
9:05 PM Finish time. Total: 9,400 meters. Stress Value = 171
来週はJOC１週間前。ちょっとずつ体が動くように持っていきましょ＾＾。
今週は65Kmでした。
Daily Workout [1132] for Sunday, March 17, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
800 8:00 AM 1 x 800 on 12:00 W-UP REC S CHO 1:30
1,500 8:14 AM 3 x 100 on 1:30 IM/SWIM JOG } 3x EN1 S IM 1:30
1 x 200 on 3:00 IM/PULL } EN1 P IM 1:30
400 8:38 AM 1 x 25 on :45 L-TUBE/HARD FR } 8x SP2 S STK 3:00
1 x 25 on :45 L-TUBE/SPRINT FLY } SP3 S STK 3:00
800 8:52 AM 16 x 50 on :45 RING-TUBE/PAD EN2 P FR 1:30
500 9:06 AM 1 x 25 on :20 SPRINT/STK FLY } 4x SP3 S STK 1:20
1 x 50 on :50 MAX SP } SP2 S STK 1:40
1 x 50 on 1:50 REC } REC S CHO 3:40
800 9:20 AM 16 x 50 on :45 FINS KRLS EN2 D FR 1:30
1,000 9:34 AM 20 x 50 on 1:00 STK/HARD YOUR 150SP SP1 S STK 2:00
100 9:56 AM 4 x 25 on 1:00 STK/GOAL SP3 S STK 4:00
100 10:02 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 10:07 AM 10 x 50 on :50 BK/PULL } 1x EN1 P BK 1:40
10 x 50 on :55 Vassallo kick&SWIM } EN2 K BK 1:50
400 10:26 AM 1 x 400 on 7:00 KICK EN1 K CHO 1:45
100 10:35 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
10:37 AM Finish time. Total: 7,500 meters. Stress Value = 222
Daily Workout [1133] for Sunday, March 17, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,500 3:30 PM 1 x 500 on 7:30 W-UP/3STK CHOICE } 1x REC S MIX 1:30
10 x 100 on 1:20 1-5/EZ-DES TO AT. } EN1 S FR 1:20
200 3:53 PM 4 x 50 on 2:00 TURN DASH/ SP3 S STK 4:00
1,000 4:03 PM 10 x 100 on 2:30 Free/HARD YOUR 100SP SP1 S FR 2:30
100 4:30 PM 1 x 100 on 2:00 REC REC S BK 2:00
3,500 4:34 PM 10 x 50 on :45 PULL/37.5FLY-12.5BR } 1x EN1 P FLY 1:30
10 x 50 on :50 12.5K&SWIM } EN2 K FLY 1:40
10 x 50 on :45 BR/2K&SWIM HARD. } EN3 K BR 1:30
10 x 50 on :50 REC DRLS } REC D CHO 1:40
10 x 50 on :45 SIDE KICK&DPSWIM } EN1 D FR 1:30
10 x 50 on :50 FR/KICK HARD } EN2 K FR 1:40
10 x 50 on :40 PULL/FR EFFICIENCY } EN1 P FR 1:20
800 5:30 PM 8 x 100 on 1:30 FINS/50K25D25S 2ord EN1 D IM 1:30
200 5:44 PM 2 x 100 on 2:30 FINS/MAX 55"-57" SP1 S FIN 2:30
200 5:51 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
5:54 PM Finish time. Total: 7,500 meters. Stress Value = 206
いやー、ひさびさに距離少ないから練習みせたら、計算しよる。 だからカチンときてフィンスイムMAXにしました。はあーぁ(ｰｰ;)。 ゆすけ５５”しほ５７” 今週はSPウィーク！！
Test #110 on 03/17/2002
20 x 50m on 1:00 SC pushoff Freestyle
Column 1 Column 2 Column 3 Column 4 Column 5 Column 6 Column 7 Column 8 Column 9 Col 10 Average Std Dev
======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ========
Ikuko Kishimoto
33.40 33.30 32.70 32.10 31.80 32.30 32.00 32.50 32.80 33.10
33.00 32.50 32.40 32.40 31.90 32.20 32.10 32.40 31.40 31.50 32.39 32.61
Ai Kobayashi
31.70 31.80 31.30 31.80 31.30 31.80 31.50 31.80 31.60 31.30
31.80 32.00 31.80 31.80 31.30 31.30 31.30 31.30 30.90 30.80 31.51 31.51
Yusuke Kobayashi
30.10 30.10 29.40 29.50 29.50 30.00 29.50 29.80 29.50 29.40
29.50 29.60 29.60 29.50 29.20 29.50 29.40 29.00 29.00 28.60 29.49 29.49
Shiho Yoshimura
30.20 30.50 30.00 30.40 30.40 30.50 30.50 30.40 30.50 30.30
30.30 30.30 30.30 30.10 29.60 30.10 30.00 29.90 29.80 29.30 30.17 30.17
Test #111 on 03/17/2002
20 x 50m on 1:00 SC pushoff Backstroke
Column 1 Column 2 Column 3 Column 4 Column 5 Column 6 Column 7 Column 8 Column 9 Col 10 Average Std Dev
======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ========
Ai Ichiba
31.40 33.10 34.20 34.80 34.90 35.00 35.20 35.00 35.00 35.40
35.00 35.40 35.30 35.30 35.20 34.90 35.20 35.70 34.40 34.40 34.74 35.45
Mitsuka Tsukamoto
34.70 35.10 35.20 35.90 34.90 35.00 35.20 35.20 35.00 35.40
35.00 35.30 35.50 35.20 35.20 35.40 35.00 35.70 34.40 34.50 35.14 35.14
Test #112 on 03/17/2002
10 x 100m on 2:30 SC pushoff Freestyle
Column 1 Column 2 Column 3 Column 4 Column 5 Column 6 Column 7 Column 8 Column 9 Col 10 Average Std Dev
======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ========
Ikuko Kishimoto
1:07.90 1:07.00 1:08.30 1:07.40 1:06.90 1:07.50 1:08.00 1:09.10 1:09.40 1:08.20 1:07.97 1:08.52
Ai Kobayashi
1:05.80 1:05.00 1:04.30 1:03.90 1:04.40 1:03.90 1:04.00 1:04.30 1:04.70 1:03.80 1:04.41 1:04.73
Yusuke Kobayashi
1:00.90 1:00.90 1:00.50 1:00.30 1:00.80 1:00.60 1:00.70 1:00.80 1:00.40 1:00.10 1:00.60 1:00.60
Mitsuka Tsukamoto
1:06.30 1:05.70 1:05.90 1:04.90 1:05.30 1:05.40 1:05.40 1:05.30 1:05.10 1:03.80 1:05.31 1:05.63
Shiho Yoshimura
1:03.50 1:03.70 1:03.70 1:02.70 1:02.70 1:03.20 1:03.00 1:03.40 1:03.10 1:02.10 1:03.11 1:03.43
Daily Workout [1134] for Monday, March 18, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,500 6:00 PM 1 x 500 on 8:00 W-UP } 1x REC S CHO 1:36
10 x 100 on 2:30 YOUR AVE~or 200FR } SP1 S FR 2:30
3,200 6:35 PM 8 x 100 on 1:30 AVE~ } 1x EN3 S FR 1:30
1 x 50 on 3:00 REC } REC S CHO 6:00
7 x 100 on 1:20 AVE~ } EN3 S FR 1:20
1 x 50 on 3:00 REC } REC S CHO 6:00
6 x 100 on 1:10 AVE~ } EN3 S FR 1:10
1 x 50 on 3:00 REC } REC S CHO 6:00
5 x 100 on 1:05 MAX } EN3 S FR 1:05
1 x 50 on 3:00 REC } REC S CHO 6:00
4 x 100 on 1:10 PACE 400 } EN3 S FR 1:10
300 7:27 PM 1 x 300 on 5:00 REC/PULL REC P FRB 1:40
800 7:34 PM 1 x 25 on :15 SPRINT SWIM } 8x SP3 S FR 1:00
1 x 25 on :20 DPS } EN1 S FR 1:20
1 x 50 on 1:25 REC } REC S CHO 2:50
500 7:52 PM 1 x 500 on 8:00 FINS/BK DRLS EN1 D BK 1:36
1,000 8:02 PM 2 x 500 on 7:00 400IM+100FR EN1 P IM 1:24
500 8:18 PM 10 x 50 on :45 Recovery/swim-down REC S CHO 1:30
8:26 PM Finish time. Total: 7,800 meters. Stress Value = 314
週間カテゴライズしてたら、なんかこっちがハメはずしたくなります。 やっぱ、枠にはめたらあかんっちゅーことか・・ただ平均が嫌いなのか・・ だから昨日メインスイム、アップがわりにしました。明日もこの手で・・。 風邪気味の選手へのアドバイス 「私は風邪ひいてますーいう顔してるから、菌がよってくるんじゃー」 「コーチなんか菌もよってきません」 なんちゃってー 完。
Daily Workout [1135] for Tuesday, March 19, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,000 6:30 PM 1 x 300 on 4:00 UP SWIM } 1x REC S CHO 1:20
1 x 400 on 5:30 PULL } EN1 P CHO 1:23
1 x 300 on 4:30 75KICK&25DPS } EN1 K CHO 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
3 x 100 on 1:30 CHECK } EN2 S FR 1:30
1 x 200 on 3:00 BK } REC S BK 1:30
3 x 100 on 1:30 CHECK~DES } EN2 S FR 1:30
600 7:01 PM 1 x 75 on 1:00 DIVE } 1x SP2 S FLY 1:20
1 x 75 on 3:00 REC DRLS } REC D FLY 4:00
1 x 75 on 1:00 DIVE } SP2 S BK 1:20
1 x 75 on 3:00 } REC D BK 4:00
1 x 75 on 1:00 DIVE } SP2 S BR 1:20
1 x 75 on 3:00 } REC D BR 4:00
1 x 75 on 1:00 DIVE } SP2 S FR 1:20
1 x 75 on 2:00 } REC D FR 2:40
300 7:18 PM 1 x 300 on 5:00 PULL/DPS EN1 P FR 1:40
2,000 7:25 PM 3 x 200 on 5:00 2DIVE on FOOT,3GOAL } 1x SP1 S FR 2:30
1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00
6 x 200 on 2:20 PULL/DES 800,1500SP } EN3 P FR 1:10
1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00
1,100 8:02 PM 1 x 100 on 1:20 DIVE/FLY 4IM PACE } 1x SP1 S FLY 1:20
2 x 100 on 1:30 BK } EN3 S BK 1:30
3 x 100 on 1:40 Breaststroke } EN3 S BR 1:40
4 x 100 on 1:20 Free } EN3 S FR 1:20
1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00
1,000 8:22 PM 10 x 100 on 1:40 3K-2K-DPS-SUB EN1 K BR 1:40
400 8:41 PM 1 x 25 on :20 DIVE } 4x SP3 S STK 1:20
1 x 75 on 3:00 Recovery/swim-down } REC S CHO 4:00
400 8:56 PM 1 x 400 on 6:00 REC/KICK~SWIM REC K CHO 1:30
9:02 PM Finish time. Total: 7,800 meters. Stress Value = 275
Daily Workout [1136] for Wednesday, March 20, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 6:30 PM 1 x 1000 on 15:00 W-UP REC S CHO 1:30
3,200 6:47 PM 1 x 250 on 3:45 50DRLS-200IM } 4x EN1 S IM 1:30
3 x 50 on :45 KICK/HARD } EN3 K FR 1:30
4 x 100 on 1:20 PULL/DPS } EN1 P FR 1:20
1,300 7:34 PM 1 x 25 on :20 DIVE } 4x SP3 S STK 1:20
4 x 50 on :50 3xEN on40"/1xREC 80" } EN1 S STK 1:40
1 x 75 on :50 HARD } SP2 S STK 1:07
1 x 25 on 2:00 Recovery/swim-down } REC S CHO 8:00
100 8:02 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
2,000 8:07 PM 1 x 100 on 1:10 Free/MAX on FOOT } 5x SP1 S FR 1:10
1 x 100 on 1:20 Free/200BRK } EN3 S FR 1:20
1 x 100 on 1:30 O-EZ,X-DES } EN1 S FR 1:30
1 x 100 on 5:00 0-EZ,X-DES } REC S FR 5:00
8:52 PM Finish time. Total: 7,600 meters. Stress Value = 197
Daily Workout [1137] for Thursday, March 21, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,100 9:15 AM 1 x 300 on 4:30 W-UP } 1x REC S CHO 1:30
1 x 400 on 6:00 PULL/200CHO-IM } EN1 P CHO 1:30
1 x 400 on 7:00 KICK/200IM-CHO } EN1 K CHO 1:45
1,000 9:34 AM 10 x 100 on 1:30 4CHECK-3DPS-3SUB EN1 S FR 1:30
2,000 9:51 AM 8 x 50 on 1:30 LONG-TUBE } 1x SP3 S STK 3:00
16 x 50 on :45 3K-1S or8x50H 1:30 } EN3 K STK 1:30
16 x 50 on :45 R-TUBE or8x50H 1:30 } EN2 P RNG 1:30
100 10:29 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 10:33 AM 1 x 50 on :40 DIVE on FOOT 200SP } 3x SP2 S STK 1:20
3 x 50 on :40 2FOOT-1GOAL } SP1 S STK 1:20
1 x 200 on 5:00 Recovery/MID-FIN } REC S CHO 2:30
1,500 10:58 AM 1 x 100 on 1:30 DIVE oN FOOT } 1x SP1 S FR 1:30
4 x 100 on 1:30 PACE on FOOT } EN2 S FR 1:30
5 x 100 on 1:20 } EN3 S FR 1:20
5 x 100 on 1:10 YU-4FOOT,1GOAL } EN3 S FR 1:10
200 11:20 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
400 11:25 AM 8 x 50 on :50 IM DRLS EN1 D IM 1:40
100 11:34 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
11:36 AM Finish time. Total: 7,600 meters. Stress Value = 252
Daily Workout [1138] for Thursday, March 21, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 6:30 PM 4 x 100 on 1:30 W-UP } 2x REC S CHO 1:30
4 x 25 on :30 25DRLS-25SPRINT SWIM } SP3 S STK 2:00
1,100 6:48 PM 5 x 200 on 2:30 PULL/PACE } 1x EN3 P FR 1:15
1 x 100 on 1:30 REC BK } REC P BK 1:30
2,400 7:04 PM 6 x 50 on :50 FLY-KICK } 1x EN1 K FLY 1:40
1 x 300 on 4:30 250FL-50BK } EN1 S FLY 1:30
6 x 50 on :50 BK-KICK } EN1 K BK 1:40
1 x 300 on 4:30 250BK-50BR } EN1 S BK 1:30
6 x 50 on :50 BR-KICK } EN1 K BR 1:40
1 x 300 on 4:30 250BR-50FR } EN1 S BR 1:30
6 x 50 on :50 FR-KICK } EN1 K FR 1:40
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
100 7:44 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,800 7:48 PM 4 x 100 on 1:35 KICK on BOARD/DES } 4x EN2 K FR 1:35
1 x 50 on 1:00 SIDE K~DPS } REC S FR 2:00
800 8:19 PM 16 x 50 on :45 RING-TUBE EN1 P RNG 1:30
400 8:33 PM 4 x 100 on 1:30 CHECK~DES.GOOD STK! EN2 S FR 1:30
200 8:41 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:45 PM Finish time. Total: 7,800 meters. Stress Value = 154
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,400 17.95% Freestyle 3,500 44.87%
Aerobic Base 3,200 41.03% Backstroke 700 8.97%
Anaerobic Thresh 2,000 25.64% Breaststroke 600 7.69%
MaxVO2 1,000 12.82% Butterfly 600 7.69%
Alactate 200 2.56% IM 300 3.85%
Your stroke 200 2.56%
Type of Work Meters your choice 1,100 14.10%
================ ============== Ring tube 800 10.26%
Swim 3,100 39.74%
Kick 2,800 35.90%
Pull 1,900 24.36%
うーん、リカバリーなメニュー・・ラストは、志保さん６２”をHR１７０＆１８STK。
午後練は１．５ｈストレッチ〜リカバメニューで超回復っちゅーやつかなー。
EU遠征、フランス、キャネ大会８００ｆｒ当日１５ｋｍ練習してレース出場、
ほぼベストで２か３位入賞・・
こんなときも同じような体の状態なのでしょうか。
人の体はプラスマイナスだけでできていないようですね。
エアロビックリ。
JOC組は、個別にあわしています。大舞台でドッカーンとね。
今回のJOC＆JPN長Tまじかっこいいですね。デザイン誰ですか？
私です。
自画自賛、我田引水、日々反省、５７５の心かな(ｰｰ;)。
しっつれーいたしやした。
Daily Workout [1139] for Friday, March 22, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 6:30 PM 1 x 500 on 7:30 W-UP/ } 1x REC S CHO 1:30
4 x 50 on 1:30 TURN DASH. } SP3 S STK 3:00
1 x 300 on 4:30 IM/TURN SP } EN1 S IM 1:30
1,050 6:50 PM 1 x 50 on :45 DIVE STK(FLY) } 3x SP2 S FLY 1:30
1 x 50 on :45 REC } REC S CHO 1:30
10 x 25 on :30 12.5K&SWIM STK(FLY) } EN1 K FLY 2:00
1,000 7:11 PM 10 x 100 on 1:30 CHECK~DES(EVEN)4321 EN2 S STK 1:30
1,200 7:28 PM 1 x 100 on 1:45 KICK/DES IM or STK } 3x REC K STK 1:45
1 x 100 on 1:40 } EN1 K STK 1:40
1 x 100 on 1:35 } EN2 K STK 1:35
1 x 100 on 1:30 } EN3 K STK 1:30
50 7:49 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
1,600 7:53 PM 8 x 50 on :45 PU/IM 50FL-25FLBK~4t } 2x EN1 P IM 1:30
8 x 50 on :40 PULL/FR SUB 753CH-2t } EN1 P FR 1:20
400 8:18 PM 8 x 50 on :50 DRLS/CHO REC D CHO 1:40
100 8:27 PM 1 x 100 on 5:00 REST REC S CHO 5:00
1,200 8:34 PM 1 x 200 on 3:00 DIVE! TRY YOUR BEST } 3x SP2 S FR 1:30
1 x 200 on 7:00 Recovery/swim-down } REC S CHO 3:30
9:04 PM Finish time. Total: 7,600 meters. Stress Value = 172
今週は８回練習、６１km也。
さー来週は、勘で練習組むぞー！結局そーなのね(ｰｰ;)
Daily Workout [1140] for Sunday, March 24, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,500 7:20 AM 1 x 500 on 8:00 W-UP } 1x REC S FRM 1:36
1 x 500 on 8:00 PULL } REC P FRM 1:36
1 x 500 on 8:00 KICK } REC K FRM 1:36
1,000 7:46 AM 1 x 200 on 3:30 Butterfly } 1x EN1 S FLY 1:45
1 x 200 on 3:30 Backstroke } EN1 S BK 1:45
1 x 200 on 3:30 Breaststroke } EN1 S BR 1:45
4 x 100 on 1:30 Free/CHECK~DES } EN2 S FR 1:30
400 8:04 AM 1 x 25 on :15 SPRINT/JOG } 4x SP3 S STK 1:00
1 x 75 on 2:45 REC } REC S STK 3:40
1,000 8:18 AM 5 x 50 on :50 Butterfly/4SUB-1EZ } 1x EN2 S FLY 1:40
5 x 50 on :50 Backstroke } EN2 S BK 1:40
5 x 50 on :50 Breaststroke } EN2 S BR 1:40
5 x 50 on :50 Free } EN2 S FR 1:40
100 8:37 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:41 AM 10 x 100 on 1:40 KICK EN1 K FR 1:40
1,000 9:00 AM 5 x 200 on 2:40 PULL 75333DPS EN1 P FR 1:20
1,000 9:15 AM 10 x 100 on 1:20 Free EN2 S FR 1:20
200 9:30 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
9:34 AM Finish time. Total: 7,200 meters. Stress Value = 86
Daily Workout [1141] for Monday, March 25, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 7:20 AM 1 x 1000 on 15:00 W-UP REC S CHO 1:30
1,000 7:37 AM 1 x 75 on 1:15 FLY } 1x EN1 K FLY 1:40
1 x 75 on 1:15 } EN1 P FLY 1:40
1 x 100 on 1:30 } EN2 S FLY 1:30
1 x 75 on 1:15 BK } EN1 K BK 1:40
1 x 75 on 1:15 } EN1 P BK 1:40
1 x 100 on 1:30 } EN2 S BK 1:30
1 x 75 on 1:15 BR } EN1 K BR 1:40
1 x 75 on 1:15 } EN1 P BR 1:40
1 x 100 on 1:30 } EN2 S BR 1:30
1 x 75 on 1:15 Free } EN1 K FR 1:40
1 x 75 on 1:15 } EN1 P FR 1:40
1 x 100 on 1:30 } EN2 S FR 1:30
800 7:55 AM 4 x 50 on :50 Your Stroke/IM PACE } 2x EN3 S IM 1:40
1 x 200 on 5:00 Recovery/swim-down } REC S CHO 2:30
400 8:14 AM 1 x 400 on 7:00 DRLS REC D CHO 1:45
1,000 8:23 AM 10 x 100 on 1:30 EVEN&DES/DATA EN3 S FR 1:30
500 8:40 AM 1 x 100 on 1:30 REC } 1x REC S BK 1:30
8 x 50 on :45 DPS } REC P FR 1:30
1,000 8:49 AM 1 x 100 on 1:40 DRLS } 2x EN1 K FLY 1:40
1 x 100 on 1:40 } EN1 K BK 1:40
1 x 100 on 1:40 } EN1 K BR 1:40
4 x 50 on :50 KICK/DES } EN3 K FR 1:40
300 9:08 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
9:13 AM Finish time. Total: 6,000 meters. Stress Value = 141
10X100FR 1:30 EVEN&DES,7FOOT-3HAND
YUSUKE
2-8 2-6 2-1 1-0 0-9 0-4 0-2 9-9 0-0 9-5 HR190-169-148
5-5 5-7 4-9 2-4 2-2 1-6 0-9 0-6 0-2 9-5
SHIHO
3-0 1-8 2-1 1-9 1-6 1-3 1-5 1-2 1-3 0-7 HR198-168-150
6-0 4-1 4-3 4-4 4-1 4-0 3-7 2-9 3-0 2-5
KO-AI
4-3 4-2 3-2 3-4 3-0 3-0 2-9 2-9 2-0 2-5 HR186-158- 94
9-8 8-9 8-0 8-3 7-6 7-8 7-5 6-9 6-3 6-3
Daily Workout [1142] for Monday, March 25, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,500 6:00 PM 1 x 500 on 7:30 W-UP } 1x REC P CHO 1:30
1 x 100 on 1:40 DRLS } EN1 D FLY 1:40
1 x 200 on 3:00 PULL } EN1 P BK 1:30
1 x 300 on 5:00 KICK } EN1 K BR 1:40
1 x 400 on 6:00 SWIM } EN1 S IM 1:30
1,500 6:25 PM 1 x 500 on 7:00 Free/EZ DPS } 1x EN1 S FR 1:24
1 x 500 on 7:00 Free/MID TURN-DES } EN2 S FR 1:24
1 x 500 on 7:00 Free/NEG-YOUR PACE } EN3 S FR 1:24
500 6:48 PM 10 x 50 on :45 PULL&DRLS EN1 P CHO 1:30
500 6:57 PM 10 x 50 on :50 KICK&SWIM EN1 S CHO 1:40
YUSUKE/FINISH
2,100 7:07 PM 8 x 25 on :30 IM/SP~EZ } 1x SP3 K IM 2:00
4 x 50 on :50 EZ DRLS } EN1 K IM 1:40
3 x 100 on 1:40 DES } EN2 K FR 1:40
8 x 25 on :30 } SP3 P IM 2:00
4 x 50 on :50 } EN1 P IM 1:40
3 x 100 on 1:20 } EN2 P FR 1:20
8 x 25 on :30 } SP3 S IM 2:00
4 x 50 on :50 } EN1 S IM 1:40
3 x 100 on 1:30 } REC S CHO 1:30
7:43 PM Finish time. Total: 6,100 meters. Stress Value = 118
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 800 13.11% Freestyle 2,100 34.43%
Aerobic Base 3,100 50.82% Backstroke 200 3.28%
Anaerobic Thresh 1,100 18.03% Breaststroke 300 4.92%
MaxVO2 500 8.20% Butterfly 100 1.64%
Alactate 600 9.84% IM 1,600 26.23%
your choice 1,800 29.51%
Type of Work Meters
================ ==============
Swim 3,100 50.82%
Kick 1,000 16.39%
Pull 1,900 31.15%
Drill 100 1.64%
Daily Workout [1143] for Tuesday, March 26, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 6:30 PM 1 x 1000 on 16:00 UP/DRLS IM REC D IM 1:36
900 6:48 PM 1 x 200 on 4:00 KICK/IM } 1x EN1 K IM 2:00
4 x 25 on :40 Free/DASH KICK } SP3 K FR 2:40
1 x 200 on 3:30 PULL/IM } EN1 P IM 1:45
4 x 25 on :30 Free/PULL } SP3 P FR 2:00
1 x 200 on 4:00 SWIM/IM TURN } EN1 S IM 2:00
4 x 25 on :40 Free/SPRINT } SP3 S FR 2:40
500 7:09 PM 5 x 100 on 1:30 CHECK EN2 S FR 1:30
2,800 7:18 PM 8 x 50 on :45 REC } 1x REC P FR 1:30
1 x 100 on 8:00 REC } REC S CHO 8:00
1 x 200 on 3:00 DIVE! TRY-BEST TIME } SP2 S FR 1:30
8 x 50 on :45 REC } EN1 P FR 1:30
1 x 100 on 6:00 REC } REC S CHO 6:00
3 x 100 on 2:30 HARD/1-7,1-5,1-5 } SP1 S FR 2:30
8 x 50 on :45 REC } REC P FR 1:30
1 x 100 on 4:00 REC } REC S CHO 4:00
4 x 100 on 1:10 MAX/1-4,2-9,3-7,3-1 } EN3 S FR 1:10
8 x 50 on :45 REC } REC P FR 1:30
800 8:17 PM 1 x 800 on 15:00 KICK/IM MIX EN1 K IM 1:53
200 8:34 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:38 PM Finish time. Total: 6,200 meters. Stress Value = 119
200DIVE
SHIHO 29.8-1:02.1-1:34.8-2:07.4
KO-AI 31.0-1:04.2-1:37.8-2:10.9
3x100 2:30
SHIHO 1:01.0 1:01.3 1:01.8
KO-AI 1:04.1 1:03.9 1:03.6
4x100 1:10
SHIHO 1:03.1 1:05.6 1:06.6 1:06.0
KO-AI 1:05.5 1:07.9 1:07.9 1:06.3
SPは、向上中。ENはまだまだこれからアップするでー。
JO組は２７よりスタート！佑輔４００IM決勝！とのこと。
あすは、ストレートセット40X50いきます。okならリカバ。Xなら泳ぎます。
Daily Workout [1144] for Wednesday, March 27, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,800 6:30 PM 1 x 100 on 1:40 Rt-KICK-Lft by1s } 3x REC D IM 1:40
1 x 200 on 3:10 Lft-PULL-Rt } REC D IM 1:35
1 x 300 on 4:30 Rt-SWIM-Lft } EN1 D IM 1:30
1,350 7:00 PM 4 x 25 on :30 SUB } 3x SP1 S FR 2:00
3 x 100 on 1:30 CHECK } EN2 S FR 1:30
1 x 50 on 1:00 REC } REC S CHO 2:00
100 7:24 PM 4 x 25 on 2:00 DIVE/SPRINT SP3 S STK 8:00
2,000 7:34 PM 5 x 50 on 1:00 FLY/MAIN SET } 1x SP1 S FLY 2:00
5 x 50 on 1:00 BK } SP1 S BK 2:00
5 x 50 on :50 BR } EN3 S BR 1:40
5 x 50 on :50 Free on foot } EN3 S FR 1:40
10 x 50 on :45 Free/8H-2EZ(STKCUNT) } EN3 S FR 1:30
10 x 50 on :40 Free/HARD } EN3 S FR 1:20
250 8:09 PM 1 x 250 on 5:00 Recovery/swim-down REC S CHO 2:00
300 8:16 PM 6 x 50 on :45 Free EN1 S FR 1:30
300 8:22 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:27 PM Finish time. Total: 6,100 meters. Stress Value = 207
40x50 Main set
SHIHO
FLY32.8 32.6 33.0 32.8 33.0 BK33.4 32.9 33.7 33.2 33.4
BR 37.9 38.3 38.9 39.0 39.7 FR31.5 31.2 31.2 30.9 31.0(FT)
FR 30.4 31.0 30.9 30.7 31.1 30.8 30.9 30.8 EZ EZ
FR 30.4 30.5 30.2 31.1 30.9 30.8 30.8 30.6 31.2 30.9
KO-AI
FLY34.3 34.0 34.5 33.8 34.4 BK36.1 35.7 35.7 35.6 35.2
BR 39.1 39.5 40.2 40.9 41.1 FR33.7 33.1 32.8 32.4 32.5(FT)
FR 32.7 33.0 33.1 32.9 33.0 32.8 33.1 33.3 EZ EZ
FR 32.6 32.8 32.7 32.5 32.5 32.4 32.4 32.8 32.8 32.9
今日は、合格！！ JPN? そらーどの種目も最高 何十秒〜何十六秒の間では泳ぎますよ。この幅のでかさが 両人の未熟さ・・・か＾＾。
Daily Workout [1145] for Thursday, March 28, 2002
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 15 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
900 8:05 AM 3 x 300 on 4:30 100drill-200swim REC D CHO 1:30
1,000 8:20 AM 1 x 100 on 1:30 Individual Medley } 1x REC S IM 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
1 x 400 on 6:00 Individual Medley } EN2 S IM 1:30
1,000 8:37 AM 4 x 100 on 1:40 IM order by 1t } 1x EN1 P IM 1:40
1 x 600 on 9:00 Freestyle/spd ply } EN1 P FR 1:30
1,000 8:54 AM 4 x 100 on 1:40 IM order by 1t } 1x EN1 K IM 1:40
1 x 600 on 10:00 Freestyle/spd ply } EN1 K FR 1:40
100 9:12 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 9:16 AM 12 x 100 on 1:30 3CHECK,DES/1EZ EN2 S FR 1:30
200 9:36 AM 8 x 25 on :40 forming your choice EN2 S CHO 2:40
100 9:43 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
9:45 AM Finish time. Total: 5,500 meters. Stress Value = 67
今週は、大学から社会人のゲスト練習者があり、K-1は楽しそうです。 全国JOC、佑輔くん400IM 4:37のベストで５位でした。 行く前は、4:30で一番とるといってましたよ＾＾。とるとらないじゃなく いえることが大切。 私なんか、いうこと、ごじゃと無茶ばっかりですわ。 teamK-1 home