May,2003 ５月のK-1トレーニング teamK-1
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5/30更新
Daily Workout [1401] for Saturday, May 24, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ================================== === = === ====
800 11:30 AM 1 x 800 on 12:00 W-UP TODAY F/T REC S CHO 1:30
1,100 11:44 AM 1 x 200 on 3:30 IMDRLS } 1x EN1 D IM 1:45
2 x 50 on :50 SWIM SP } EN2 S CHO 1:40
1 x 200 on 3:30 IMKICK } EN1 K IM 1:45
2 x 50 on :50 KICK SP } EN2 K CHO 1:40
1 x 200 on 3:30 IMPULL } EN1 P IM 1:45
2 x 50 on :50 PULL SP } EN2 P CHO 1:40
1 x 200 on 3:30 IMSWIM } EN1 S IM 1:45
300 12:05 PM 3 x 100 on 1:30 HR CHECK EN1 S FR 1:30
600 12:11 PM 6 x 50 on :45 Free HR SET } 1x EN2 S FR 1:30
4 x 50 on :40 Free } EN2 S FR 1:20
2 x 50 on :50 MAX } SP1 S FR 1:40
200 12:22 PM 1 x 200 on 4:00 REC REC S CHO 2:00
1,400 12:28 PM 6 x 50 on :50 IM PULL } 2x EN1 P IM 1:40
4 x 100 on 1:20 Free DES } EN2 P FR 1:20
600 12:50 PM 3 x 200 on 3:00 Free NEG EN1 S FR 1:30
900 1:01 PM 3 x 300 on 4:30 Free SPLY EN2 S FR 1:30
300 1:16 PM 1 x 300 on 5:00 REC REC S CHO 1:40
1:21 PM Finish time. Total: 6,200 meters. Stress Value = 89
Daily Workout [1402] for Monday, May 26, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,000 6:00 PM 1 x 400 on 6:30 IMKICK } 1x REC K IM 1:38
1 x 400 on 6:30 IM R-STK } REC D IM 1:38
1 x 400 on 6:30 IM L-STK } REC D IM 1:38
1 x 400 on 6:30 IM SIDEK } REC K IM 1:38
1 x 400 on 6:00 IM SWIM } EN1 S IM 1:30
1,200 6:34 PM 4 x 25 on :30 FINS FLY SPRINT } 3x SP3 S FLY 2:00
4 x 50 on :45 R-LSTK 25M } EN1 D FLY 1:30
1 x 100 on 2:00 GK } REC K FLY 2:00
400 6:57 PM 1 x 400 on 6:00 BK PD"TEDUKAMI"PV REC P BK 1:30
600 7:05 PM 3 x 50 on :45 BK PULL 1-3DES } 3x EN2 P BK 1:30
1 x 50 on 1:00 FrBK 5STK ALT } REC D BK 2:00
800 7:17 PM 1 x 200 on 3:30 2DL1K-1DOL2K ALT } 1x EN1 D BR 1:45
4 x 25 on :30 DOL-BR FAST } SP1 D BR 2:00
1 x 200 on 3:30 2PULL1BRS } EN1 P BR 1:45
4 x 25 on :30 DOL-BR } SP1 D BR 2:00
1 x 200 on 3:30 3K(1KENOBI)-2K(2)-1K } EN1 K BR 1:45
2,500 7:33 PM 1 x 500 on 10:00 RING-KICK } 1x REC K FR 2:00
1 x 500 on 10:00 R-STK } REC D FR 2:00
1 x 500 on 10:00 SIDEK } REC K FR 2:00
1 x 500 on 10:00 L-STK } REC D FR 2:00
1 x 500 on 10:00 CATCH UP } REC D FR 2:00
100 8:25 PM 4 x 25 on 2:00 DIVE! SP3 S IM 8:00
400 8:35 PM 1 x 400 on 6:00 REC REC S CHO 1:30
8:41 PM Finish time. Total: 8,000 meters. Stress Value = 63
Daily Workout [1403] for Tuesday, May 27, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
1,600 6:30 PM 16 x 100 on 1:40 KRLS-JOG IM order REC D IM 1:40
2,200 6:58 PM 22 x 100 on 1:20 24t-75"~20-80" EN2 P FR 1:20
3XFA~6XFA
100 7:29 PM 1 x 100 on 2:00 BK SCULL REC D BK 2:00
1,600 7:33 PM 4 x 100 on 1:45 KICK } 1x EN1 K FR 1:45
4 x 100 on 1:40 } EN2 K FR 1:40
4 x 100 on 1:35 } EN2 K FR 1:35
4 x 100 on 1:30 } EN3 K FR 1:30
400 8:01 PM 8 x 50 on 1:10 FLY 6FA7E 8FLBK TURN SP1 S FLY 2:20
400 8:12 PM 8 x 50 on 1:00 BK " SP1 S BK 2:00
400 8:22 PM 8 x 50 on :50 BR " EN3 S BR 1:40
400 8:30 PM 8 x 50 on :40 FR " EN3 S FR 1:20
500 8:37 PM 1 x 500 on 10:00 REC REC S CHO 2:00
8:47 PM Finish time. Total: 7,600 meters. Stress Value = 220
Daily Workout [1404] for Wednesday, May 28, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,600 6:30 PM 16 x 100 on 1:45 IM KRLS-JOG HANAKITA REC D IM 1:45
600 7:00 PM 8 x 25 on :30 FLY 2XSP } 1x SP3 S FLY 2:00
8 x 25 on :30 BK 2FA1EZ } SP1 S BK 2:00
8 x 25 on :30 BR 3FA1EZ } SP1 S BR 2:00
1,500 7:14 PM 5 x 300 on 3:45 PULL 4-00~3-30CIR EN2 P FR 1:15
1,000 7:35 PM 5 x 200 on 3:10 KICK 3-20~3-00 EN2 K FR 1:35
100 7:53 PM 1 x 100 on 2:00 REC REC S CHO 2:00
900 7:57 PM 4 x 50 on :55 GK } 1x REC K FR 1:50
6 x 50 on :47 RSTK 1FA45"-1EZ50" } EN2 D FR 1:34
8 x 50 on :47 LSTK } EN2 D FR 1:34
600 8:13 PM 12 x 50 on :40 Free HARD! EN3 S FR 1:20
500 8:23 PM 1 x 500 on 7:30 EZPULL REC P CHO 1:30
8:31 PM Finish time. Total: 6,800 meters. Stress Value = 154
Daily Workout [1405] for Thursday, May 29, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,400 3:00 PM 1 x 400 on 7:00 K&SW/at SUMA50m } 1x REC K CHO 1:45
1 x 100 on 1:45 IMDRLS } REC D IM 1:45
1 x 200 on 3:00 100IM200CHO } EN1 P MIX 1:30
1 x 300 on 5:00 100IM200CHO } EN1 K MIX 1:40
8 x 50 on 1:00 1E~1SPRINT ALT } SP2 S STK 2:00
800 3:27 PM 8 x 100 on 1:30 Snorkeling/CHECK EN1 D SNO 1:30
1,400 3:41 PM 4 x 50 on :50 Butterfly } 1x EN1 P FLY 1:40
4 x 50 on :50 Backstroke } EN1 P BK 1:40
4 x 50 on :55 Breaststroke } EN1 P BR 1:50
4 x 50 on :45 Free/REST30" } EN1 P FR 1:30
3 x 50 on :45 Butterfly } EN2 S FLY 1:30
3 x 50 on :45 Backstroke } EN2 S BK 1:30
3 x 50 on :50 Breaststroke } EN2 S BR 1:40
3 x 50 on :40 Free/REST60" } EN2 S FR 1:20
400 4:05 PM 2 x 50 on :40 Butterfly } 1x EN3 S FLY 1:20
2 x 50 on :40 Backstroke } EN3 S BK 1:20
2 x 50 on :45 Breaststroke } EN3 S BR 1:30
2 x 50 on :35 Free/REST120" } EN3 S FR 1:10
200 4:12 PM 1 x 50 on :35 Butterfly } 1x SP3 S FLY 1:10
1 x 50 on :40 Backstroke } SP1 S BK 1:20
1 x 50 on :45 Breaststroke } SP2 S BR 1:30
1 x 50 on :30 Free } SP2 S FR 1:00
500 4:16 PM 5 x 100 on 1:30 EZPULL/DPS REC P CHO 1:30
2,200 4:25 PM 5 x 100 on 1:20 Free/SET DES } 1x EN1 S FR 1:20
1 x 50 on 1:20 REC } REC S BK 2:40
5 x 100 on 1:15 Free } EN2 S FR 1:15
1 x 50 on 1:15 REC } REC S BK 2:30
5 x 100 on 1:10 Free } EN3 S FR 1:10
1 x 50 on 1:10 REC } REC S BK 2:20
5 x 100 on 1:30 Free/SUB CHECK G-STK } EN2 S FR 1:30
1 x 50 on 1:30 REC } REC S BK 3:00
600 4:58 PM 1 x 600 on 10:00 100EZS-200EZK REC K CHO 1:40
5:08 PM Finish time. Total: 7,500 meters. Stress Value = 185
Daily Workout [1406] for Friday, May 30, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 6:30 PM 2 x 500 on 7:30 w-up/300cho-200IMdrl REC S IM 1:30
100 6:47 PM 4 x 25 on 1:00 FLY/MAX DIVE SP3 S FLY 4:00
1,000 6:53 PM 1 x 50 on 1:00 free/dog-pull(scull) } 2x REC P FR 2:00
1 x 100 on 1:45 Free/h-up25-sidestk } EN1 D FR 1:45
1 x 50 on :45 Recovery/swim-down } REC S FR 1:30
3 x 100 on 1:40 Free/SPLY-EZ-NEG } EN2 S FR 1:40
1,600 7:12 PM 4 x 400 on 5:20 Free-ez/Bk-bld/alt1t EN2 P FRB 1:20
100 7:35 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 7:39 PM 4 x 100 on 1:45 IM order/kick drill } 2x EN1 K IM 1:45
2 x 200 on 3:30 Free/kick on board } EN1 K FR 1:45
100 8:09 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:13 PM 1 x 100 on 1:40 100IM/FAST! } 1x SP1 S IM 1:40
1 x 200 on 3:00 100IMEZ/100FR NEG } EN3 S FRM 1:30
1 x 300 on 4:30 200IMTURN/100FR EZ } EN2 S FRM 1:30
1 x 400 on 6:00 300IM/100FR EZ } EN1 S FRM 1:30
300 8:30 PM 12 x 25 on :30 FORM REC S IM 2:00
200 8:38 PM 1 x 200 on 4:00 REC REC S CHO 2:00
8:42 PM Finish time. Total: 7,000 meters. Stress Value = 106
あっちゅーまに５月が過ぎますね〜。６月も忙しそうですね〜＾＾いいことですね〜？
いよいよ水泳シーズン、みんなに花が咲きますように。
「知恵とうそ」
２才になる兄は１才の弟とケンカ、弟の頭をパチパチ叩いてたそうな。
母の視線を感じ取った兄は、「・・・かあちゃん、かーおるで〜、かー」（蚊がいますの意）
弟の頭に、かーはいません(~_~;)
いやーおもろいね子供は・・。
最近の音楽♪ スペシャルズのシングルス、特売でｇｅｔ。 あの伝説のスカバンド。やっぱかっこいいですねー。私の洋楽デビューは渋谷陽一とかの FMからです。”エアーチェック”してましたねー。 最初の洋楽エアチェックが、クラッシュ、スペシャルズ、ジャムで結構濃いんです。 ２０年ほど前、今のスカパラがやってたようなことやってましたねー。 変なコーチ(;_:) ほなー練習もどります。←サボるなー！！ SEE YOU JUNE!
5/23更新
Daily Workout [1390] for Sunday, May 18, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,000 8:00 AM 1 x 600 on 9:00 UP } 2x REC S CHO 1:30
4 x 100 on 1:45 IMorder DRL&SWM } EN1 D IM 1:45
1,000 8:34 AM 20 x 50 on :45 5DPS-5SUB EN1 P PAD 1:30
2,000 8:51 AM 8 x 25 on :25 IM order1SET } 4x EN1 P IM 1:40
3 x 100 on 1:20 Free 1/7BRS } EN2 P FR 1:20
100 9:22 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 9:26 AM 10 x 50 on :45 Butterfly 3.6.9STEPH } 1x EN2 S FLY 1:30
10 x 50 on :45 Backstroke } EN2 S BK 1:30
10 x 50 on :50 Breaststroke } EN2 S BR 1:40
10 x 50 on :40 Free } EN2 S FR 1:20
REST30SEC }
100 9:58 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,400 10:02 AM 1 x 50 on :50 RAKKO MIX KICK } 4x EN1 K FIN 1:40
1 x 200 on 3:00 SIDE K } EN1 K FIN 1:30
1 x 100 on 1:30 HEAD UPKICK } EN1 K FIN 1:30
1,200 10:25 AM 12 x 100 on 1:40 KICK EN1 K CHO 1:40
200 10:47 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
10:51 AM Finish time. Total: 10,000 meters. Stress Value = 128
Daily Workout [1391] for Sunday, May 18, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
2,200 3:30 PM 1 x 400 on 6:00 SWIM } 1x REC S FR 1:30
1 x 200 on 3:00 Butterfly } REC D FLY 1:30
1 x 400 on 7:00 KICK } REC K FR 1:45
1 x 200 on 3:00 BACK } REC D BK 1:30
1 x 400 on 6:00 PULL } REC P FR 1:30
1 x 200 on 3:30 Breaststroke } REC D BR 1:45
1 x 400 on 6:00 SWIM } REC S FR 1:30
100 4:06 PM 4 x 25 on :45 SP3 SP3 S IM 3:00
2,000 4:11 PM 8 x 50 on :45 Individual Medleyx1t } 2x EN1 P IM 1:30
1 x 100 on 1:10 Free 1/3 } EN2 P FR 1:10
1 x 200 on 2:25 Free 1/5 } EN2 P FR 1:13
1 x 300 on 3:45 Free 1/7 } EN2 P FR 1:15
100 4:39 PM 1 x 100 on 3:00 SCULL REC D CHO 3:00
1,600 4:44 PM 4 x 25 on :25 IM ORDER 1SET 4XFAST } 4x EN1 S IM 1:40
6 x 50 on :45 1REC-4DEC.-1REC } EN2 S FR 1:30
100 5:10 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 5:14 PM 8 x 50 on :50 Butterfly 1-4DECx2 } 1x EN1 K FLY 1:40
1 x 100 on 2:00 REC-SIDEK } REC K FLY 2:00
8 x 50 on :50 Backstroke 1-4DECx2 } EN1 K BK 1:40
1 x 100 on 2:00 REC-ROLLK } REC K BK 2:00
8 x 50 on :50 Breaststroke 1-4DEC2 } EN1 K BR 1:40
1 x 100 on 2:00 REC-2DOL1BRK } REC K BR 2:00
8 x 50 on :50 Free HARD! } EN2 K FR 1:40
1 x 100 on 2:00 REC-DRLS } REC K FR 2:00
500 5:50 PM 5 x 100 on 1:30 Free SPEED-PLAY EN1 S FR 1:30
5:58 PM Finish time. Total: 8,600 meters. Stress Value = 98
Daily Workout [1392] for Monday, May 19, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ================================== === = === ====
500 7:15 AM 1 x 500 on 8:00 W-UP/SHIHO AT SUMA REC S CHO 1:36
300 7:25 AM 1 x 300 on 5:00 KICK REC K CHO 1:40
400 7:32 AM 1 x 400 on 7:00 IM REC P IM 1:45
500 7:41 AM 1 x 500 on 8:00 SWIM IMMIX REC S IM 1:36
400 7:51 AM 8 x 50 on :50 IM DRLS REC D IM 1:40
800 7:59 AM 4 x 200 on 2:45 Free DES EN1 S FR 1:23
500 8:12 AM 5 x 100 on 1:30 Free DPS CHECK EN1 S FR 1:30
200 8:21 AM 1 x 200 on 4:00 REC REC S CHO 2:00
8:25 AM Finish time. Total: 3,600 meters. Stress Value = 14
Daily Workout [1395] for Monday, May 19, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
2,700 6:30 PM 1 x 200 on 3:00 W-UP } 1x REC S CHO 1:30
1 x 2500 on 40:00 KICK YOUR CHOICE } EN1 K CHO 1:36
1,600 7:15 PM 2 x 100 on 1:40 FL RLt } 1x EN1 D FLY 1:40
1 x 200 on 3:00 IM DES } REC S IM 1:30
2 x 100 on 1:40 BK RLt } EN1 D BK 1:40
1 x 200 on 3:00 IM } EN1 S IM 1:30
2 x 100 on 1:40 BR RLt } EN1 D BR 1:40
1 x 200 on 3:00 IM } EN2 S IM 1:30
2 x 100 on 1:40 FR RLt } EN1 D FR 1:40
1 x 200 on 3:00 IM } EN2 S IM 1:30
1,200 7:42 PM 12 x 100 on 1:25 Fr75 BK25JOG EN2 S FRB 1:25
1,000 8:01 PM 1 x 1000 on 17:00 RING TUBE 5BRS EN1 P RNG 1:42
700 8:20 PM 1 x 25 on :30 FINS UWK SPRINT } 4x SP3 K FIN 2:00
1 x 150 on 3:00 KICK DRLS } REC K CHO 2:00
800 8:36 PM 1 x 800 on 12:00 IM 150E100H EN2 S IM 1:30
800 8:50 PM 1 x 800 on 12:00 Fr 400SPLY-400REC EN1 S FR 1:30
9:02 PM Finish time. Total: 8,800 meters. Stress Value = 116
Daily Workout [1393] for Tuesday, May 20, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ================================== === = === ====
1,000 7:15 AM 1 x 400 on 6:30 Free } 1x REC S FR 1:38
1 x 300 on 4:45 BK } REC S BK 1:35
1 x 200 on 3:30 IM } REC S IM 1:45
1 x 100 on 1:40 BR } REC S BR 1:40
700 7:33 AM 1 x 100 on 1:45 FLY KRLS } 1x EN1 D FLY 1:45
1 x 200 on 3:30 Free KRLS } EN1 D FR 1:45
1 x 100 on 1:45 BK KRLS } EN1 D BK 1:45
1 x 200 on 3:30 Free KRLS } EN1 D FR 1:45
1 x 100 on 1:45 BR KRLS } EN1 D BR 1:45
400 7:47 AM 8 x 50 on 1:30 Free 25-30MSP3 SP3 S CHO 3:00
1,200 8:01 AM 1 x 500 on 8:00 Free SPDPLY } 1x EN1 S FR 1:36
1 x 200 on 3:30 IM } EN1 S IM 1:45
1 x 500 on 8:00 Free } EN1 S FR 1:36
200 8:22 AM 1 x 200 on 3:00 REC REC S CHO 1:30
8:25 AM Finish time. Total: 3,500 meters. Stress Value = 39
Daily Workout [1394] for Tuesday, May 20, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 6:30 PM 1 x 1000 on 14:00 Warm-up/600CHO-400IM REC S CHO 1:24
2,000 6:46 PM 2 x 400 on 5:20 Freestyle } 1x EN2 P FR 1:20
2 x 300 on 4:15 Backstroke } EN2 P BK 1:25
2 x 200 on 3:00 100Breast-100Free } EN2 P BR 1:30
2 x 100 on 1:30 50Butterfly-50Free } EN2 P FLY 1:30
50 7:16 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,000 7:19 PM 5 x 200 on 2:50 IM/1-4DES.5ez-cho. EN2 S IM 1:25
2,000 7:35 PM 1 x 800 on 11:20 IM/150drl-50head upk } 1x EN1 K FIN 1:25
1 x 200 on 4:00 50ez-150side kick } REC K CHO 2:00
10 x 100 on 1:40 1:45-40-35/circl.alt } EN2 K CHO 1:40
50 8:09 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
800 8:13 PM 8 x 50 on :40 Freestyle/7ft.-1tch. } 1x EN2 S FR 1:20
4 x 100 on 1:15 Freestyle/50fast-dps } EN2 S FR 1:15
800 8:25 PM 2 x 200 on 2:45 Freestyle/100ez-bld } 1x EN2 S FR 1:23
1 x 400 on 6:00 Freestyle/Fast!HR180 } EN3 S FR 1:30
300 8:38 PM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:43 PM Finish time. Total: 8,000 meters. Stress Value = 150
Daily Workout [1396] for Wednesday, May 21, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,400 6:30 PM 1 x 400 on 6:00 W-UP/choice FINS-K } 1x REC K FIN 1:30
1 x 200 on 3:00 Backstroke } EN1 S BK 1:30
1 x 200 on 3:30 Breaststroke } EN1 S BR 1:45
1 x 200 on 3:00 Butterfly } EN1 S FLY 1:30
1 x 400 on 5:00 Free } EN2 P FR 1:15
600 6:52 PM 1 x 100 on 1:05 Free/HARD } 4x SP1 S FR 1:05
1 x 50 on :55 REC } REC S CHO 1:50
1,500 7:02 PM 1 x 100 on 1:30 KICK HARD~EZ } 1x EN2 K FR 1:30
1 x 200 on 3:15 } EN2 K FR 1:38
1 x 300 on 5:10 } EN1 K FR 1:43
1 x 400 on 7:00 } EN1 K FR 1:45
1 x 500 on 8:00 IM KDRLS75-S25 } REC D IM 1:36
1,500 7:29 PM 1 x 400 on 5:00 PULL 9BRS/DES } 1x EN1 P FR 1:15
1 x 300 on 3:40 7BRS } EN1 P FR 1:13
1 x 200 on 2:25 5BRS } EN2 P FR 1:13
1 x 100 on 1:10 3BRS } EN2 P FR 1:10
1 x 500 on 8:00 IM EZ } REC P IM 1:36
100 7:51 PM 1 x 100 on 4:00 Recovery/swim-down REC S CHO 4:00
1,500 7:57 PM 8 x 50 on 1:00 Free FAST } 1x SP1 S FR 2:00
10 x 50 on :50 Free 2FA-1E } EN3 S FR 1:40
12 x 50 on :40 Free 2E-1STEP FAST } EN2 S FR 1:20
400 8:23 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
8:29 PM Finish time. Total: 7,000 meters. Stress Value = 161
Daily Workout [1398] for Thursday, May 22, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================= === = === ====
500 1:30 PM 1 x 500 on 8:00 W-UP REC S CHO 1:36
500 1:40 PM 1 x 500 on 9:00 KICK REC K CHO 1:48
500 1:51 PM 5 x 100 on 1:45 IM DRLS EN1 D IM 1:45
500 2:02 PM 1 x 500 on 9:00 KICK REC K FR 1:48
1,000 2:13 PM 10 x 100 on 1:30 Free DPS~SUB EN2 S FR 1:30
200 2:30 PM 1 x 200 on 4:00 REC REC S CHO 2:00
2:34 PM Finish time. Total: 3,200 meters. Stress Value = 28
Daily Workout [1397] for Thursday, May 22, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
2,000 6:30 PM 1 x 100 on 1:30 Free } 1x REC S FR 1:30
1 x 200 on 3:00 FR-BR } REC S MIX 1:30
1 x 300 on 4:30 FR-BK-BR } EN1 S MIX 1:30
1 x 400 on 6:00 IM-REV } EN1 S IM 1:30
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1 x 300 on 4:30 FLY-BK-BR } EN1 S MIX 1:30
1 x 200 on 3:00 FLY-BK } EN1 S MIX 1:30
1 x 100 on 1:30 Butterfly } EN1 S FLY 1:30
100 7:02 PM 1 x 100 on 2:00 Recovery/drill REC D CHO 2:00
1,700 7:06 PM 4 x 100 on 1:20 Free/SET DES } 4x EN2 P FR 1:20
1 x 25 on :30 Recovery/swim-down } REC P CHO 2:00
100 7:31 PM 1 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
1,000 7:34 PM 10 x 100 on 1:45 BR/dolbkk,3-2-1k&S EN1 K BR 1:45
500 7:53 PM 1 x 500 on 7:00 Fin-Pad/BR EN1 D BR 1:24
100 8:02 PM 1 x 100 on 2:00 Rt-lft-K&P REC D BR 2:00
1,800 8:06 PM 1 x 100 on 1:30 Breaststroke } 3x EN2 S BR 1:30
1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25
1 x 300 on 4:00 Free } EN2 S FR 1:20
200 8:33 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:37 PM Finish time. Total: 7,500 meters. Stress Value = 110
Daily Workout [1399] for Friday, May 23, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =============================== === = === ====
1,250 12:30 PM 5 x 250 on 4:00 SKPSD 1t/IM-FR REC D FRM 1:36
50 12:52 PM 1 x 50 on 2:00 MAX SPRINT SP3 S FR 4:00
1,000 12:56 PM 5 x 200 on 3:30 Free/KRLS50&DES EN1 D FR 1:45
100 1:15 PM 1 x 100 on 2:00 REC REC S CHO 2:00
1,000 1:19 PM 1 x 100 on 1:40 FLY } 1x REC S FLY 1:40
1 x 200 on 3:30 BKBR } EN1 S BKR 1:45
1 x 300 on 5:00 FLYBKBR } EN2 S MIX 1:40
1 x 400 on 6:00 Free } EN3 S FR 1:30
200 1:37 PM 1 x 200 on 4:00 REC REC S CHO 2:00
1:41 PM Finish time. Total: 3,600 meters. Stress Value = 48
Daily Workout [1400] for Friday, May 23, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,500 6:30 PM 3 x 100 on 1:30 W-up/choice } 3x REC S CHO 1:30
1 x 200 on 2:45 FR/FRIM100/IM HRdes } EN2 S FRM 1:23
200 6:53 PM 4 x 50 on 1:00 POINT SP SP3 S FR 2:00
2,100 6:59 PM 4 x 100 on 1:10 Free/Set des! } 1x EN3 S FR 1:10
1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00
4 x 100 on 1:20 Free } EN3 S FR 1:20
1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00
4 x 100 on 1:30 Free } EN3 S FR 1:30
1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00
4 x 100 on 1:20 Free } EN3 S FR 1:20
1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00
4 x 100 on 1:10 Free } EN3 S FR 1:10
200 7:31 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
500 7:38 PM 10 x 50 on :50 Drill/FINS FLY EN1 D FLY 1:40
1,000 7:48 PM 3 x 50 on :45 KICK ORDER } 4x EN1 K IM 1:30
1 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30
2,000 8:05 PM 1 x 800 on 12:00 Individual Med.DES } 1x REC S IM 1:30
1 x 600 on 10:00 Individual Medley } EN1 S IM 1:40
1 x 400 on 8:00 Individual Medley } EN2 S IM 2:00
1 x 200 on 4:00 IM DIVE!! } SP2 S IM 2:00
500 8:41 PM 5 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
8:49 PM Finish time. Total: 8,000 meters. Stress Value = 204
一部高校生、学校で朝練開始。がんばってちょ。
最近、K-1サイトのアクセス多いなーって喜んでたらスイミングビューのアクセスランクで
１３位だったのね＾＾。よーし優勝目指すぞー。（やっぱ１０位入賞に訂正しときます(~_~;)
初めて見た方、感想とか教えてください。水泳用語ものってないし、ちょっとマニアック？
ですが、よろしくです。
こちらから見ていただくといっそー、へんてこりんです。
最近の練習。
昔のカバーバージョン(;_:)が多いです。ずーと追っていくとおもろい。
本気になったら、スペシャルメニューつくりやす。
最近のショック。
骨年齢はかったら、いやーもう自分の親父ぐらいでした(T_T)。アスリートの皆さん、人の
３倍はカルシウムとりましょうね。
最近の喜び。
阪神タイガースの強さ！！！！！！！！（そらもー強い。）なんか、球界一の低年棒で
一番強いってのが、なんかみたいで、やっぱえーです。弱いシーズンは見もしませんが。
ほなまた。
5/18更新
Daily Workout [1387] for Wednesday, May 14, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,200 6:30 PM 3 x 400 on 6:00 w-up/300cko-100IM REC S MIX 1:30
2,000 6:50 PM 8 x 50 on :45 Individual Medleyby1 } 2x EN1 P IM 1:30
6 x 100 on 1:20 Free/2ez-1fast } EN2 P FR 1:20
100 7:20 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:24 PM 8 x 50 on :55 Individual Medleyby1 } 1x EN1 K IM 1:50
6 x 100 on 1:45 free&breast mix } EN1 K BR 1:45
1,000 7:43 PM 5 x 200 on 3:15 150k,drl-50swm speed EN1 K IM 1:38
IM order &stk by1t
100 8:01 PM 1 x 100 on 2:00 REC REC S CHO 2:00
1,500 8:05 PM 1 x 100 on 1:30 FR DES SET } 1x REC S FR 1:30
1 x 200 on 2:50 FR EN1 } EN1 S FR 1:25
1 x 300 on 4:00 FR EN2 } EN2 S FR 1:20
1 x 400 on 5:00 FR EN3 } EN3 S FR 1:15
1 x 500 on 6:00 FR MAX } SP1 S FR 1:12
HR 130~MAX des set }
400 8:26 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
8:32 PM Finish time. Total: 7,300 meters. Stress Value = 136
Daily Workout [1388] for Thursday, May 15, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,000 6:30 PM 4 x 250 on 3:40 200cho/50IM ord.drl REC S IM 1:28
3,000 6:46 PM 1 x 500 on 7:00 150cho-25fly-75fr } 1x REC P MIX 1:24
5 x 100 on 1:15 Freestyle-1/6brs. } EN2 P FR 1:15
1 x 500 on 7:00 125cho-50bk-75fr } REC P MIX 1:24
5 x 100 on 1:15 Freestyle-1/7brs. } EN2 P FR 1:15
1 x 500 on 7:00 100cho-75br-75fr } REC P MIX 1:24
5 x 100 on 1:15 Freestyle-1/8brs. } EN2 P MIX 1:15
1,000 7:27 PM 5 x 200 on 2:45 IM/DES 3:00-2:30CIR EN2 S IM 1:23
100 7:42 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,800 7:46 PM 3 x 300 on 4:15 Fin/side-BKdol&cho } 1x EN1 K FIN 1:25
1 x 100 on 1:45 side50-BKdol.25&u/w } SP3 K CHO 1:45
4 x 100 on 1:40 Kick your stroke } EN2 K STK 1:40
1 x 400 on 7:00 Individual Medley } EN1 S IM 1:45
100 8:16 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:20 PM 5 x 200 on 2:30 Freestyle/DES EN3 S FR 1:15
300 8:34 PM 12 x 25 on :30 1SUB-3recovery alt SP3 S CHO 2:00
8:40 PM Finish time. Total: 8,300 meters. Stress Value = 162
Daily Workout [1389] for Friday, May 16, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,800 6:30 PM 4 x 100 on 1:30 w-up } 3x REC S CHO 1:30
1 x 200 on 3:30 KICK 100IM-100CHO } REC K IM 1:45
900 7:00 PM 3 x 300 on 4:30 25UW-75side-25Back EN1 K FLY 1:30
with fins on/alt
1,000 7:15 PM 20 x 50 on :45 Fly,1/2brs-4xfast EN2 S FLY 1:30
100 7:32 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 7:36 PM 4 x 400 on 5:30 8~4brs/by1t Des. EN2 P FR 1:23
200 8:00 PM 8 x 25 on :40 Dog pull/Dps alt REC P FR 2:40
2,000 8:07 PM 1 x 100 on 1:30 Individual Medley } 1x EN1 S IM 1:30
4 x 100 on 1:20 Free } EN2 S FR 1:20
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
3 x 100 on 1:15 Free } EN2 S FR 1:15
1 x 300 on 4:30 Individual Medley } REC S IM 1:30
2 x 100 on 1:10 Free } EN3 S FR 1:10
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1 x 100 on 1:05 Free } EN3 S FR 1:05
100 8:36 PM 1 x 100 on 4:00 Recovery/swim-down REC S CHO 4:00
200 8:42 PM 1 x 200 on 3:00 DIVE! SP2 D FR 1:30
400 8:47 PM 1 x 400 on 7:00 Recovery/swim-down REC S CHO 1:45
8:54 PM Finish time. Total: 8,300 meters. Stress Value = 132
Daily Workout [1390] for Sunday, May 18, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,000 8:00 AM 1 x 600 on 9:00 UP } 2x REC S CHO 1:30
4 x 100 on 1:45 IMorder DRL&SWM } EN1 D IM 1:45
1,000 8:34 AM 20 x 50 on :45 5DPS-5SUB EN1 P PAD 1:30
2,000 8:51 AM 8 x 25 on :25 IM order1SET } 4x EN1 P IM 1:40
3 x 100 on 1:20 Free 1/7BRS } EN2 P FR 1:20
100 9:22 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 9:26 AM 10 x 50 on :45 Butterfly 3.6.9STEPH } 1x EN2 S FLY 1:30
10 x 50 on :45 Backstroke } EN2 S BK 1:30
10 x 50 on :50 Breaststroke } EN2 S BR 1:40
10 x 50 on :40 Free } EN2 S FR 1:20
REST30SEC }
100 9:58 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,400 10:02 AM 1 x 50 on :50 RAKKO MIX KICK } 4x EN1 K FIN 1:40
1 x 200 on 3:00 SIDE K } EN1 K FIN 1:30
1 x 100 on 1:30 HEAD UPKICK } EN1 K FIN 1:30
1,200 10:25 AM 12 x 100 on 1:40 KICK EN1 K CHO 1:40
200 10:47 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
10:51 AM Finish time. Total: 10,000 meters. Stress Value = 128
Daily Workout [1391] for Sunday, May 18, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
2,200 3:30 PM 1 x 400 on 6:00 SWIM } 1x REC S FR 1:30
1 x 200 on 3:00 Butterfly } REC D FLY 1:30
1 x 400 on 7:00 KICK } REC K FR 1:45
1 x 200 on 3:00 BACK } REC D BK 1:30
1 x 400 on 6:00 PULL } REC P FR 1:30
1 x 200 on 3:30 Breaststroke } REC D BR 1:45
1 x 400 on 6:00 SWIM } REC S FR 1:30
100 4:06 PM 4 x 25 on :45 SP3 SP3 S IM 3:00
2,000 4:11 PM 8 x 50 on :45 Individual Medleyx1t } 2x EN1 P IM 1:30
1 x 100 on 1:10 Free 1/3 } EN2 P FR 1:10
1 x 200 on 2:25 Free 1/5 } EN2 P FR 1:13
1 x 300 on 3:45 Free 1/7 } EN2 P FR 1:15
100 4:39 PM 1 x 100 on 3:00 SCULL REC D CHO 3:00
1,600 4:44 PM 4 x 25 on :25 IM ORDER 1SET 4XFAST } 4x EN1 S IM 1:40
6 x 50 on :45 1REC-4DEC.-1REC } EN2 S FR 1:30
100 5:10 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 5:14 PM 8 x 50 on :50 Butterfly 1-4DECx2 } 1x EN1 K FLY 1:40
1 x 100 on 2:00 REC-SIDEK } REC K FLY 2:00
8 x 50 on :50 Backstroke 1-4DECx2 } EN1 K BK 1:40
1 x 100 on 2:00 REC-ROLLK } REC K BK 2:00
8 x 50 on :50 Breaststroke 1-4DEC2 } EN1 K BR 1:40
1 x 100 on 2:00 REC-2DOL1BRK } REC K BR 2:00
8 x 50 on :50 Free HARD! } EN2 K FR 1:40
1 x 100 on 2:00 REC-DRLS } REC K FR 2:00
500 5:50 PM 5 x 100 on 1:30 Free SPEED-PLAY EN1 S FR 1:30
5:58 PM Finish time. Total: 8,600 meters. Stress Value = 98
更新日付つけました。ちょっとは見ていただいている方の気持ちになって・・・＾^♪
練習内容はたいしたことやってません。たいしたことができるための準備ちゅーか。
IM多いですね〜。次の県の大会はみんな200IM＋選択です。
昔は、どうしたら２分で泳げるか・・なんてレベルのことやってましたねー。
４種目のなかで、どう考えてもFLYとBKとFRは３０秒より速く泳げる。じゃーBRが
３５秒（３０秒＋５秒）としたら、BR以外の３種目合計で８５秒で泳いだら２分ぐらい
切れるやろちゅーことを真剣に選手に話して、めざしてました。
アーユークレイジー？
最近の久々CD♪
シンプリーレッドの新譜
あのホール＆オーツのカバー、いけてますね。シンプリーレッドもたくさんもってる
アーチスト。かっこいいブルーアイドソウルですね＾＾。
最近の本
買ってますがー眠ってますm(__)m
最近のゲット
アドビアクロバット５．０入手。さー何に使おうかな。
最近のおまぬけ
えーとXPになって、LANの端子ついてたのに知らずにカードからLANつなげてました。
ほなまた。
********************************************************************
5/15更新
まじで久しぶりです。私は生きてます(~_~;)
日本選手権が終わり、夏というか来年に向けてスタートしております。
日本選手権の結果は、吉村さん１５００で７位入賞それ以外は２０位前後、
市場さんは初出場で２００Bk２−２１でした。
吉村さんは、ずーと体調がすぐれず、出場もどうしましょう・・・っていってたんですが
本人希望により出ました。で入賞してくるところはただものではない。→何者だ・・
市場さん中学生で初出場！一流選手に囲まれ招集の雰囲気にもビックリ(~_~)
だったようです。まーそんな経験できることがすらばしいよね。ジャパンは。
みんな最初はそうなのよ、で、帰ってきた後のJOCや全中怖くなくなるんです。
で力つけて来年のジャパンで堂々とできる。・・でしょ。
ジャパンまでの練習は、強化らしい練習ができず、ごく一般的な内容でした。
手書きでその日の体調見て練習組んでました。そんなんで出るなよってところ
ですが、逆にえー勉強になりましたよ。まーみててください！
おーと忘れてはいけない、大学３年で水泳復活２２才？で初ジャパンのS中輔くん
１００BRで４秒台の自己ベスト！うーんグレート。ERちゃん、YG応援サンクス。
ちゅーわけで、相変わらずポジティブな報告(;_:)を終わります。
で以下トレーニング開始です。
Daily Workout [1376] for Thursday, May 1, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
2,000 6:15 PM 1 x 500 on 7:30 UP/CHO } 1x REC S CHO 1:30
1 x 500 on 7:30 PULL/200FR-300IM } EN1 P FRM 1:30
1 x 500 on 7:30 FINS-K/300SIDE-200IM } EN1 K FIN 1:30
1 x 500 on 7:30 Individual Medley } EN1 S IM 1:30
100 6:47 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,200 6:52 PM 8 x 50 on :50 BR/FINS-PAD "DOLBR" } 1x EN1 P BR 1:40
8 x 50 on :50 BR/3K1B-2K1B by25 } EN2 K BR 1:40
8 x 50 on :50 BR/SWIM DES by2t } EN2 S BR 1:40
100 7:14 PM 4 x 25 on 2:00 SPRINT 12.5-TURN SP3 S FR 8:00
1,000 7:24 PM 1 x 1000 on 14:00 FINS-SNORKEL KICK EN1 K FIN 1:24
1,000 7:40 PM 1 x 1000 on 14:00 PULL/PDPV-SNO EN1 P SNO 1:24
100 7:56 PM 1 x 100 on 3:00 Recovery/STRETCH REC S CHO 3:00
1,400 8:01 PM 1 x 100 on 1:30 Butterfly } 2x EN1 S FLY 1:30
1 x 150 on 2:15 Backstroke } EN1 S BK 1:30
1 x 200 on 3:30 Breaststroke } EN1 S BR 1:45
1 x 250 on 3:15 Free } EN1 S FR 1:18
800 8:24 PM 1 x 100 on 1:25 Free } 1x REC S FR 1:25
1 x 100 on 1:20 Free } EN1 S FR 1:20
1 x 100 on 1:15 Free } EN3 S FR 1:15
1 x 100 on 1:10 Free } EN3 S FR 1:10
1 x 100 on 1:15 Free } EN2 S FR 1:15
1 x 100 on 1:20 Free } EN1 S FR 1:20
1 x 100 on 1:25 Free } EN1 S FR 1:25
1 x 100 on 1:30 Free } REC S FR 1:30
300 8:36 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
STRECH&DRY-9:00
8:43 PM Finish time. Total: 8,000 meters. Stress Value = 99
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,200 15.00% Freestyle 1,400 17.50%
Aerobic Base 5,600 70.00% Backstroke 300 3.75%
Anaerobic Thresh 900 11.25% Breaststroke 1,600 20.00%
MaxVO2 200 2.50% Butterfly 200 2.50%
Alactate 100 1.25% IM 500 6.25%
Free-medley 500 6.25%
Type of Work Meters Fins 1,500 18.75%
================ ============== your choice 1,000 12.50%
Swim 4,200 52.50% Snorkel 1,000 12.50%
Kick 1,900 23.75%
Pull 1,900 23.75%
Daily Workout [1377] for Friday, May 2, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,600 6:30 PM 1 x 400 on 7:00 KICK } 1x REC K CHO 1:45
1 x 400 on 7:00 R-STK } EN1 D CHO 1:45
1 x 400 on 7:00 L-STK } EN1 D CHO 1:45
1 x 400 on 6:00 SWIM } EN1 S CHO 1:30
1,000 6:59 PM 1 x 300 on 5:00 CHOICE } 1x REC K CHO 1:40
1 x 300 on 5:00 Breaststroke KICK } REC K BR 1:40
1 x 400 on 6:00 FINS ON } EN1 K FIN 1:30
250 7:17 PM 10 x 25 on :30 FINS SPRINTSWM SP3 S FIN 2:00
50 7:24 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
1,500 7:28 PM 1 x 1500 on 20:00 PULL-EMHby500/BRS765 EN2 P FR 1:20
500 7:50 PM 10 x 50 on :45 RING TUBE4H-1EZ("60) EN2 P RNG 1:30
100 7:59 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,400 8:04 PM 1 x 200 on 3:00 Butterfly } 1x EN1 S FLY 1:30
1 x 200 on 3:00 Backstroke } EN1 S BK 1:30
1 x 200 on 3:30 Breaststroke } EN1 S BR 1:45
1 x 400 on 5:20 Free } EN1 S FR 1:20
1 x 100 on 1:40 Breaststroke } EN1 S BR 1:40
1 x 100 on 1:30 Backstroke } EN1 S BK 1:30
1 x 100 on 1:30 Butterfly } EN1 S FLY 1:30
1 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
100 8:27 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:31 PM 4 x 50 on :50 SIDEK&RLDPSby25jog } 2x REC D FR 1:40
6 x 50 on :40 Free } EN2 S FR 1:20
400 8:47 PM 1 x 400 on 7:00 Recovery/swim-down REC S CHO 1:45
8:54 PM Finish time. Total: 7,900 meters. Stress Value = 101
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,050 25.95% Freestyle 2,900 36.71%
Aerobic Base 3,000 37.97% Backstroke 300 3.80%
Anaerobic Thresh 2,600 32.91% Breaststroke 600 7.59%
Alactate 250 3.16% Butterfly 300 3.80%
IM 100 1.27%
Type of Work Meters Fins 650 8.23%
================ ============== your choice 2,550 32.28%
Swim 3,300 41.77% Ring tube 500 6.33%
Kick 1,400 17.72%
Pull 2,000 25.32%
Drill 1,200 15.19%
Daily Workout [1378] for Saturday, May 3, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =============================== === = === ====
4,000 9:00 AM 1 x 4000 on 90:00 Free Training REC S CHO 2:15
10:30 AM Finish time. Total: 4,000 meters. Stress Value = 0
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 4,000 100.00% your choice 4,000 100.00%
Type of Work Meters
================ ==============
Swim 4,000 100.00%
Daily Workout [1379] for Sunday, May 4, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================ === = === ====
2,000 9:00 AM 1 x 2000 on 60:00 W-UP/JSM REC S CHO 3:00
200 10:02 AM 1 x 200 on 3:00 TRY! 200FR SP2 S FR 1:30
800 10:07 AM 1 x 800 on 20:00 REC REC S CHO 2:30
400 10:29 AM 1 x 400 on 5:00 TRY! 400IM SP2 S IM 1:15
600 10:36 AM 1 x 600 on 10:00 REC REC S CHO 1:40
10:46 AM Finish time. Total: 4,000 meters. Stress Value = 66
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,400 85.00% Freestyle 200 5.00%
Peak Lactate 600 15.00% IM 400 10.00%
your choice 3,400 85.00%
Type of Work Meters
================ ==============
Swim 4,000 100.00%
５月４日はジュニアスイマーズミートでした。
Daily Workout [1380] for Tuesday, May 6, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 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 7:34 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 7:50 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 8:09 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,600 8:14 PM 4 x 400 on 5:20 Free/speed your cho EN1 S FR 1:20
300 8:37 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
8:42 PM Finish time. Total: 8,000 meters. Stress Value = 101
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,400 30.00% Freestyle 3,300 41.25%
Aerobic Base 3,600 45.00% Backstroke 400 5.00%
Anaerobic Thresh 1,500 18.75% Breaststroke 100 1.25%
MaxVO2 300 3.75% Butterfly 200 2.50%
Alactate 200 2.50% IM 700 8.75%
Fins 1,000 12.50%
Type of Work Meters your choice 1,300 16.25%
================ ============== Mix-stroke 1,000 12.50%
Swim 4,000 50.00%
Kick 2,000 25.00%
Pull 2,000 25.00%
Daily Workout [1381] for Wednesday, May 7, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
2,000 6:30 PM 3 x 100 on 1:30 Warm-up } 2x REC S CHO 1:30
8 x 25 on :30 Fr/drill 4.8SWM NO-B } REC D FR 2:00
6 x 50 on :50 IM by1set } EN1 K IM 1:40
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1,000 7:05 PM 1 x 1000 on 15:00 Pull/pad-pv neg300 EN2 P FR 1:30
1,450 7:22 PM 1 x 100 on 1:30 Butterfly } 1x EN3 S FLY 1:30
1 x 150 on 2:15 Backstroke } EN3 S BK 1:30
1 x 200 on 3:00 Breaststroke } EN3 S BR 1:30
1 x 250 on 3:45 Free } EN3 S FR 1:30
1 x 50 on 1:00 Butterfly } SP1 S FLY 2:00
1 x 100 on 2:00 Backstroke } SP1 S BK 2:00
1 x 150 on 3:00 Breaststroke } SP1 S BR 2:00
1 x 200 on 4:00 Free } SP1 S FR 2:00
1 x 25 on 1:00 Butterfly } SP2 S FLY 4:00
1 x 50 on 2:00 Backstroke } SP2 S IM 4:00
1 x 75 on 3:00 Breaststroke } SP2 S BR 4:00
1 x 100 on 1:00 Free } SP2 S FR 1:00
100 7:51 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
2,400 7:56 PM 8 x 50 on :50 drlkick&swm } 2x EN1 K STK 1:40
8 x 50 on :50 Rt-lft/drill } EN1 D STK 1:40
8 x 50 on :50 4SUB-4DPS } EN2 S STK 1:40
350 8:38 PM 1 x 350 on 5:00 Recovery/swim-down REC S CHO 1:26
8:43 PM Finish time. Total: 7,300 meters. Stress Value = 186
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,450 19.86% Freestyle 1,950 26.71%
Aerobic Base 2,600 35.62% Backstroke 250 3.42%
Anaerobic Thresh 1,800 24.66% Breaststroke 425 5.82%
MaxVO2 700 9.59% Butterfly 175 2.40%
Lactate Toleranc 500 6.85% IM 1,050 14.38%
Peak Lactate 250 3.42% Your stroke 2,400 32.88%
your choice 1,050 14.38%
Type of Work Meters
================ ==============
Swim 3,700 50.68%
Kick 1,400 19.18%
Pull 1,000 13.70%
Drill 1,200 16.44%
Daily Workout [1382] for Thursday, May 8, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
2,000 6:30 PM 4 x 500 on 7:20 CHO-IM-BK-FR REC S MIX 1:28
3,000 7:01 PM 3 x 200 on 2:50 3:00-2:50-2:40IM } 1x EN2 S IM 1:25
4 x 100 on 1:20 EN2 } EN2 S FR 1:20
3 x 200 on 3:00 BK-FR-BK } REC S FRB 1:30
4 x 100 on 1:15 EN3 } EN3 S FR 1:15
3 x 200 on 2:40 BRS4-6-8 BY1t } EN1 S FR 1:20
4 x 100 on 1:20 SUB } EN2 S FR 1:20
100 7:44 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 7:48 PM 4 x 300 on 4:15 100S-200K/DRLS ord. EN1 K FIN 1:25
1,500 8:07 PM 3 x 100 on 1:30 KRLS } 1x EN1 D FLY 1:30
2 x 150 on 2:15 Vassallo kick&S } EN1 K BK 1:30
1 x 300 on 4:30 K&S } EN1 K BR 1:30
6 x 100 on 1:30 K&S } EN1 K FR 1:30
100 8:31 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
400 8:35 PM 1 x 400 on 8:00 SCULL&STK IM REC P IM 2:00
8:43 PM Finish time. Total: 8,300 meters. Stress Value = 94
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,200 38.55% Freestyle 2,400 28.92%
Aerobic Base 3,300 39.76% Backstroke 300 3.61%
Anaerobic Thresh 1,400 16.87% Breaststroke 300 3.61%
MaxVO2 400 4.82% Butterfly 300 3.61%
IM 1,000 12.05%
Type of Work Meters Fins 1,200 14.46%
================ ============== your choice 200 2.41%
Swim 5,200 62.65% Mix-stroke 2,000 24.10%
Kick 2,400 28.92% Free-Backstroke 600 7.23%
Pull 400 4.82%
Drill 300 3.61%
Daily Workout [1385] for Friday, May 9, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =============================== === = === ====
2,000 6:30 PM 5 x 400 on 6:00 FR&IMorder&IM REC S FRM 1:30
3,000 7:02 PM 1 x 100 on 1:40 FL } 1x REC S FLY 1:40
1 x 100 on 1:40 BK } REC S BK 1:40
1 x 100 on 1:40 BR } REC S BR 1:40
1 x 200 on 3:00 Free } REC S FR 1:30
1 x 200 on 3:00 FL } EN1 S FLY 1:30
1 x 200 on 3:00 BK } EN1 S BK 1:30
1 x 200 on 3:20 BR } EN1 S BR 1:40
1 x 400 on 6:00 Free } EN1 S FR 1:30
1 x 300 on 4:30 FL } EN2 S FLY 1:30
1 x 300 on 4:30 BK } EN2 S BK 1:30
1 x 300 on 4:30 BR } EN2 S BR 1:30
1 x 600 on 8:30 Free } EN2 S FR 1:25
3,000 7:49 PM 1 x 1500 on 20:00 Free } 1x EN1 S FR 1:20
1 x 1000 on 15:00 Free } EN2 S FR 1:30
1 x 500 on 7:30 Free } EN3 S FR 1:30
400 8:33 PM 1 x 400 on 7:00 K&SWM IM REC K IM 1:45
8:40 PM Finish time. Total: 8,400 meters. Stress Value = 116
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,900 34.52% Freestyle 4,200 50.00%
Aerobic Base 2,500 29.76% Backstroke 600 7.14%
Anaerobic Thresh 2,500 29.76% Breaststroke 600 7.14%
MaxVO2 500 5.95% Butterfly 600 7.14%
IM 400 4.76%
Type of Work Meters Free-medley 2,000 23.81%
================ ==============
Swim 8,000 95.24%
Kick 400 4.76%
Daily Workout [1386] for Saturday, May 10, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 20 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
1,000 6:00 PM 1 x 1000 on 15:00 W-UP REC S CHO 1:30
2,000 6:17 PM 1 x 100 on 1:40 FL-K } 1x EN1 K FLY 1:40
1 x 200 on 3:30 BK-P } EN1 P BK 1:45
1 x 300 on 5:00 BR-K } EN1 K BR 1:40
1 x 400 on 6:00 Fr-P } EN1 P FR 1:30
1 x 400 on 6:00 FL-P } EN1 P FLY 1:30
1 x 300 on 5:00 BK-K } EN1 K BK 1:40
1 x 200 on 3:30 BR-P } EN1 P BR 1:45
1 x 100 on 1:40 FR-K } EN1 K FR 1:40
1,000 6:51 PM 10 x 100 on 1:30 FINS 75SIDEK~DPS EN1 K CHO 1:30
1,000 7:08 PM 1 x 1000 on 15:00 PADV BLD250 EN1 P FR 1:30
2,400 7:25 PM 8 x 50 on :50 Rt-lft-STK } 1x EN1 D FLY 1:40
4 x 100 on 1:30 FLY SWIM } EN2 S FLY 1:30
4 x 100 on 1:40 KRLS25 } EN1 D BK 1:40
8 x 50 on :45 BK SWIM } EN2 S BK 1:30
2 x 200 on 3:30 K&P } EN1 D BR 1:45
16 x 25 on :25 BR-SWIM } EN2 S BR 1:40
1,600 8:06 PM 16 x 25 on :25 SIDEK~DPS } 1x EN1 D FR 1:40
8 x 50 on :50 Rt-STK } EN1 D FR 1:40
4 x 100 on 1:40 Lft-STK } EN1 D FR 1:40
2 x 200 on 3:00 DPS } EN1 S FR 1:30
950 8:34 PM 1 x 50 on :45 Free 25SPEZ } 1x SP3 S FR 1:30
8 x 50 on :45 Free EZ } REC S FR 1:30
1 x 50 on :45 Free 25EZFAST } SP3 S FR 1:30
8 x 50 on :45 Free EZ } REC S FR 1:30
1 x 50 on :45 Free FAST } SP1 S FR 1:30
450 8:50 PM 1 x 450 on 7:00 REC REC S CHO 1:33
8:57 PM Finish time. Total: 10,400 meters. Stress Value = 110
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,250 21.63% Freestyle 4,050 38.94%
Aerobic Base 6,800 65.38% Backstroke 1,300 12.50%
Anaerobic Thresh 1,200 11.54% Breaststroke 1,300 12.50%
Lactate Toleranc 50 0.48% Butterfly 1,300 12.50%
Alactate 100 0.96% your choice 2,450 23.56%
Type of Work Meters
================ ==============
Swim 4,000 38.46%
Kick 1,800 17.31%
Pull 2,200 21.15%
Drill 2,400 23.08%
Daily Workout [1383] for Monday, May 12, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
2,000 6:00 PM 1 x 2000 on 30:00 Warm-up/SNO-SWIM } 1x REC S SNO 1:30
100 6:32 PM 4 x 25 on :30 RSLS high elbow! REC D FR 2:00
4,000 6:36 PM 4 x 400 on 5:20 Free/DES SET } 1x EN1 S IM 1:20
3 x 400 on 6:15 Breaststroke } EN1 S BR 1:34
2 x 400 on 5:45 Backstroke } EN2 S BK 1:26
1 x 400 on 6:00 Butterfly } EN3 S FLY 1:30
100 7:35 PM 4 x 25 on :30 sidek~dps REC D FR 2:00
1,200 7:39 PM 4 x 300 on 4:30 DolphinK-sideK-BkK EN1 K FIN 1:30
750 7:59 PM 3 x 50 on :45 B-kick,Hard } 3x EN2 K FR 1:30
4 x 25 on :30 SideK~Bkhead-up K } REC K MIX 2:00
100 8:13 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
500 8:18 PM 20 x 25 on :30 Kick drl-Stk drl EN1 D FR 2:00
Dol stk-SUB by5t
600 8:30 PM 3 x 200 on 4:00 Ring Tube 5-8brs/DES EN1 P RNG 2:00
250 8:44 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
8:48 PM Finish time. Total: 9,600 meters. Stress Value = 110
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,850 29.69% Freestyle 1,150 11.98%
Aerobic Base 5,100 53.13% Backstroke 800 8.33%
Anaerobic Thresh 1,250 13.02% Breaststroke 1,200 12.50%
MaxVO2 400 4.17% Butterfly 400 4.17%
IM 1,600 16.67%
Type of Work Meters Fins 1,200 12.50%
================ ============== your choice 350 3.65%
Swim 6,350 66.15% Mix-stroke 300 3.13%
Kick 1,950 20.31% Ring tube 600 6.25%
Pull 600 6.25% Snorkel 2,000 20.83%
Drill 700 7.29%
Daily Workout [1384] for Tuesday, May 13, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,200 6:30 PM 3 x 400 on 6:00 Free-choice-IMdrl, REC S MIX 1:30
1,500 6:50 PM 1 x 300 on 4:20 Kick drill choice } 3x EN1 K FIN 1:27
4 x 50 on :45 Fly/RLside,bk,uwKick } EN2 K FIN 1:30
2,000 7:14 PM 4 x 500 on 6:20 Free/1-3des,4dps EN2 P PAD 1:16
100 7:41 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,500 7:45 PM 10 x 25 on :30 Butterfly/10mfast,ez } 1x EN2 S FLY 2:00
1 x 200 on 2:45 Free } EN1 S FR 1:23
5 x 50 on :50 Butterfly/1-4des,5dr } EN2 S FLY 1:40
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
5 x 100 on 1:30 Fly-fr-bk-fr-br by1t } EN1 S IM 1:30
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
5 x 50 on :40 Free/1-4des,5ez } EN2 S FR 1:20
1 x 200 on 2:45 Free } EN1 S FR 1:23
10 x 25 on :30 Free/fast! } EN3 S FR 2:00
700 8:26 PM 1 x 100 on 2:00 REC } 1x REC S CHO 2:00
8 x 25 on :30 FR SUB/DPS } SP1 S FR 2:00
8 x 25 on :30 FR DRLS } REC D FR 2:00
1 x 200 on 3:00 REC } REC S CHO 1:30
8:39 PM Finish time. Total: 8,000 meters. Stress Value = 134
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,800 22.50% Freestyle 1,300 16.25%
Aerobic Base 2,400 30.00% Butterfly 500 6.25%
Anaerobic Thresh 3,350 41.88% IM 1,100 13.75%
MaxVO2 250 3.13% Paddles 2,000 25.00%
Lactate Toleranc 200 2.50% Fins 1,500 18.75%
your choice 400 5.00%
Type of Work Meters Mix-stroke 1,200 15.00%
================ ==============
Swim 4,300 53.75%
Kick 1,500 18.75%
Pull 2,000 25.00%
Drill 200 2.50%
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