May '06  TEAMK-1      teamK-1      喫茶シマコス      home

5/29
裏喫茶ゴブサ!
Sunss.Comのアクセスログ見たら、やっぱK-1サイト皆さん来ていただいていたようで
そんな時に、「これじゃあかん、K-1も更新しなければ(苦悩)」というわけで、苦悩
はしてませんが、更新します。
いよいよ6月ですね、で6月経験則みたら書いてないんですね。
だから6月的経験則書こうかなーとたくらんでおります。実は6月に水泳連盟の依頼で
水泳アシスタントコーチ向けの講習会の講師をします。
だから先日久々プールに入りました。講習会に向けて体鍛えて「水感」取り戻してテー
パーかける予定です(苦笑)。
で最近になって(;_:)、swimmingsearchさんとかの有名コーチブログ携帯で読んだりして
たら、やっぱ勉強になりますねー
まー内容はともかく、水泳界の情報発信の先駆けとしては当「K-1サイト」があったと
自負はしております。というわけで、開かれた水泳界はすばらしいのだ。
時代はオープンです。オープン。

最近の記事からCHOICE!

かんた師匠曰く
「いつも言っていますがスポーツは不平等です。だからおもしろいし、勉強になります。
DNA・経験・センス・記録など、人と一緒や平等は存在しません。」
*こりゃちょっとドキッとしました。わたくしはあえて避けてたというか、言いたくなか
  ったというか、言うことが言い訳だと勘違いしてたというか・・でも名言。
 
NALU兄貴曰く
コーチたるもの。
@練習中は座るべからず
Aアップからダウンまで、選手のフォーム、顔色、言動、行動に至るまで注意を払え!
B選手が泳いだ距離と同じだけ、プールサイドを歩け!走れ!
C選手が頑張っている分、腹の底から声を出せ!
D常に「水の中の動き」を見ろ!そしてそのための眼力をつけよ!
E時計(ストップウォッチ)ではなく泳ぎを見ろ!
 *そいうことだ。若い衆!よろしく!
 NALU兄貴はAUS長いのでね、海外に行けばきっと若い衆も視野広がるよ。
 まー場所取り自体も"変だ"と気づくでしょう(笑)。

かんた師匠はなぜ師匠かというと、水泳はモチそうなんですが、スノボを初めて教えて
くれたので師匠です。そのときはNALU兄もいっしょでした。某有名スイマーもね。

話し変わるけど、こんな情報の使い方するブログ世代は音楽で言うとラップのような世代
かもね。

5/10
合宿最終日メニュー追加
最終日は、200mのレーススピードの練習を実施。
IMは1種目1セットでね。


         Daily Workout [1873] for Sunday, May 7, 2006
                       Junior Middle Distance Group [2,2]
            SET      1 minute 30 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
   800 10:30 AM   4 x 200 on  3:30 SKPS CHOICE                REC D CHO  1:45
   800 10:46 AM   4 x 200 on  3:30 KRLS IM                    REC D IM   1:45
   400 11:02 AM   1 x 400 on  6:00 Individual Medley          EN1 S IM   1:30
   900 11:10 AM  12 x  25 on   :35 STK/12.5DE,25E,25H,E } 1x  SP3 K STK  2:20
                 12 x  25 on   :35                      }     SP3 P STK  2:20
                 12 x  25 on   :35                      }     SP3 S STK  2:20
   100 11:33 AM   1 x 100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 1,600 11:37 AM   8 x  50 on  1:30 MAINSET/~50SP } 1x         SP1 S STK  3:00
                  8 x  50 on  1:00 50~100SP      }            SP1 S STK  2:00
                  8 x  50 on   :50 100~150SP     }            EN3 S STK  1:40
                  8 x  50 on   :45 150~200SP     }            EN3 S STK  1:30
   100 12:12 PM   1 x 100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 1,000 12:16 PM   5 x 200 on  3:00 EN1^2/STK16X50 50"         EN1 S STK  1:30
    50 12:33 PM   2 x  25 on  3:00 SUB YOUR BEST STK!         SP2 S STK 12:00
   550 12:41 PM   1 x 550 on 10:00 Recovery/swim-down         REC S CHO  1:49
       12:51 PM Finish time.  Total: 6,300 meters.  Stress Value = 184

       
        
5/6更新
GWに県合宿に参加。
女子JAPANレベル、ミドルディスタンスを担当。以下、練習内容。
なんか久々にK-1にメニューアップするの照れるなー(んなあほな^^;)

例のごとく、担当選手をすごいなーって思ったらたいした練習できなくなるんですが、終わっ
てみれば、やっぱレベル高いですね。
ジャパン終了後OFF明けからベース作る選手も混じっているのでいろんな練習を実施しました。
専門種目は、所属離れて泳ぎ忘れんように期間通じて、25mのSUB(STK+TIME)練習を課題に。
後半はこれをブロークン系でね。
ほなまた練習アップできる時まで表シマコスでよろしゅう。

                Daily Workout [1865] for Wednesday, May 3, 2006
                       Junior Middle Distance Group [2,2]
            SET      1 minute 30 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                               EGY T STK  PACE
====== ========  ============================================= === = ===  ====
 1,200 10:30 AM   1 x  300 on  4:30 W-up/choice  } 3x          REC S CHO  1:30
                  1 x  100 on  1:40 K-P-S/IM-MIX }             REC D IM   1:40
   300 10:50 AM  12 x   25 on   :30 KRL&DPS/STK des3t          EN1 D STK  2:00
   300 10:58 AM  12 x   25 on   :45 RLft&Swim/by4t E-H         SP3 D STK  3:00
 2,000 11:09 AM   1 x 1000 on 13:20 Pull/FR           } 1x     EN1 P FR   1:20
                  1 x  400 on  6:00 Individual Medley }        EN1 P IM   1:30
                  1 x  300 on  4:00 FR/NEG            }        EN2 P FR   1:20
                  1 x  200 on  3:00 Fr/BK MIX         }        EN1 P FRB  1:30
                  1 x  100 on  1:20 FR/HARD           }        EN3 P FR   1:20
   100 11:39 AM   1 x  100 on  2:00 scull&rec                  REC D CHO  2:00
 2,600 11:43 AM   3 x  100 on  1:30 Fly-Bk-Br 1t         } 1x  EN1 S IM   1:30
                  4 x  200 on  3:00 Individual Medley    }     EN2 S IM   1:30
                  5 x  300 on  4:20 FR/E,100HE,200HE,H,E }     EN3 S FR   1:27
 1,000 12:23 PM   1 x 1000 on  2:00 800Kick&rec                REC K CHO   :12
       12:25 PM Finish time.  Total: 7,500 meters.  Stress Value = 167

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  2,300  30.67%  Freestyle         2,900  38.67%
    Aerobic Base      2,200  29.33%  IM                1,800  24.00%
    Anaerobic Thresh  1,100  14.67%  Your stroke         600   8.00%
    MaxVO2            1,600  21.33%  your choice       2,000  26.67%
    Alactate            300   4.00%  Free-Backstroke     200   2.67%
                                   
    Type of Work             Meters
    ================ ==============
    Swim              3,500  46.67%
    Kick              1,000  13.33%
    Pull              2,000  26.67%
    Drill             1,000  13.33%

                Daily Workout [1868] for Wednesday, May 3, 2006
                       Junior Middle Distance Group [2,2]
            SET      1 minute 30 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 1,500  4:15 PM   1 x 400 on 6:00 W-UP/CHOICE         } 1x  REC S CHO  1:30
                  4 x  25 on  :30 KICK/IM 12.5DASH-EZ }     SP3 K IM   2:00
                  1 x 400 on 5:45 IM                  }     EN1 S IM   1:26
                  4 x  25 on  :30 PULL/IM DASH-EZ     }     SP3 P IM   2:00
                  1 x 400 on 5:30 Free                }     EN2 S FR   1:23
                  4 x  25 on  :30 SWIM/IM DASH-EZ     }     SP3 S IM   2:00
 1,000  4:40 PM  40 x  25 on  :25 4SP(20)1E(30)3SP1E        EN3 S STK  1:40
                                  2SP1E1SP1E2SP1E3SP                  
   200  4:59 PM   1 x 200 on 3:00 SCULL~DPS/PULL            REC D STK  1:30
 1,200  5:04 PM  12 x 100 on 1:20 PULL/3XFAST(115)          EN1 P FR   1:20
 1,500  5:22 PM  30 x  50 on  :40 DPS/HR150-160 7xFAST      EN2 S STK  1:20
 1,100  5:44 PM   1 x 400 on 7:00 EZ KICK~DES     } 1x      REC K FR   1:45
                  1 x 300 on 5:00                 }         EN1 K FR   1:40
                  1 x 200 on 3:10                 }         EN2 K FR   1:35
                  1 x 100 on 2:00                 }         EN3 K FR   2:00
                  1 x  50 on 1:00 DASH            }         SP1 K FR   2:00
                  2 x  25 on 1:00 DASH KICK NOBRS }         SP3 K FR   4:00
   400  6:06 PM   1 x 150 on 3:00 REC    } 1x               REC S CHO  2:00
                  1 x  50 on  :30 SPRINT }                  SP2 S FR   1:00
                  1 x 150 on 3:00 REC    }                  REC S CHO  2:00
                  1 x  50 on  :30 SPRINT }                  SP2 S FR   1:00
   300  6:15 PM   1 x 300 on 5:00 REC                       REC S CHO  1:40
        6:20 PM Finish time.  Total: 7,200 meters.  Stress Value = 171

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,600  22.22%  Freestyle         2,800  38.89%
    Aerobic Base      1,900  26.39%  IM                  700   9.72%
    Anaerobic Thresh  2,100  29.17%  Your stroke       2,700  37.50%
    MaxVO2            1,100  15.28%  your choice       1,000  13.89%
    Lactate Toleranc     50   0.69%
    Peak Lactate        100   1.39%
    Alactate            350   4.86%
                                   
    Type of Work             Meters
    ================ ==============
    Swim              4,500  62.50%
    Kick              1,200  16.67%
    Pull              1,300  18.06%
    Drill               200   2.78%

                 Daily Workout [1869] for Thursday, May 4, 2006
                       Junior Middle Distance Group [2,2]
            SET      1 minute 30 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                           EGY T STK  PACE
====== ========  ========================================= === = ===  ====
 1,500 10:30 AM  3 x  100 on  1:25 W-UP             } 3x   REC S CHO  1:25
                 1 x  200 on  3:15 drill100-swim100 }      REC D IM   1:38
 1,200 10:54 AM  8 x   25 on   :30 12.5UWK~GK     } 2x     EN1 K STK  2:00
                 8 x   25 on   :35 KRLS 10FAST~EZ }        SP3 D STK  2:20
                 8 x   25 on   :40 SUB-DPS/ALT    }        SP1 S STK  2:40
   100 11:24 AM  1 x  100 on  2:00 Recovery/swim-down      REC S CHO  2:00
 1,400 11:28 AM  1 x  100 on  1:30 Individual Medley } 1x  EN1 S IM   1:30
                 2 x   50 on  1:00 Fly 1ez-1fast     }     SP1 S FLY  2:00
                 1 x  200 on  3:00 Freestyle         }     EN1 S FR   1:30
                 2 x   50 on  1:00 Bk 1ez-1fast      }     SP1 S BK   2:00
                 1 x  300 on  4:30 Individual Medley }     EN1 S IM   1:30
                 2 x   50 on  1:00 Br 1ez-1fast      }     SP1 S BR   2:00
                 1 x  400 on  6:00 Freestyle         }     EN1 S FR   1:30
                 2 x   50 on  1:00 Free 1ez-1fast    }     SP1 S FR   2:00
 1,000 11:53 AM  1 x 1000 on 17:00 SIDEK,HUPK,UWK MIX      REC K CHO  1:42
 2,000 12:12 PM  5 x  400 on  5:10 Free/1~4des 5ez         EN2 P FR   1:18
   300 12:40 PM  1 x  300 on  5:00 100SCULL-200REC         REC D CHO  1:40
       12:45 PM Finish time.  Total: 7,500 meters.  Stress Value = 147

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  2,900  38.67%  Freestyle         2,700  36.00%
    Aerobic Base      1,400  18.67%  Backstroke          100   1.33%
    Anaerobic Thresh  2,000  26.67%  Breaststroke        100   1.33%
    Lactate Toleranc    800  10.67%  Butterfly           100   1.33%
    Alactate            400   5.33%  IM                1,000  13.33%
                                     Your stroke       1,200  16.00%
    Type of Work             Meters  your choice       2,300  30.67%
    ================ ==============
    Swim              2,800  37.33%
    Kick              1,400  18.67%
    Pull              2,000  26.67%
    Drill             1,300  17.33%

                 Daily Workout [1870] for Thursday, May 4, 2006
                       Junior Middle Distance Group [2,2]
            SET      1 minute 30 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                          EGY T STK  PACE
====== ========  ======================================== === = ===  ====
   800  4:00 PM  1 x 375 on 6:30 W-UP    } 2x             REC S CHO  1:44
                 1 x  25 on  :30 SUB/STK }                SP1 S STK  2:00
 1,000  4:16 PM  1 x 200 on 3:00 Individual Medley } 1x   EN1 S IM   1:30
                 1 x 200 on 2:55                   }      EN1 S IM   1:28
                 1 x 200 on 2:50                   }      EN2 S IM   1:25
                 1 x 200 on 2:40                   }      EN2 S IM   1:20
                 1 x 200 on 2:45                   }      EN3 S IM   1:23
    50  4:32 PM  1 x  50 on 1:00 REC                      REC S CHO  2:00
 2,400  4:35 PM  8 x  50 on  :45 Free   } 2x              EN1 S FR   1:30
                 6 x  50 on  :40 Free   }                 EN2 S FR   1:20
                 4 x  50 on  :35 Free   }                 EN3 S FR   1:10
                 2 x  50 on  :50 BK/REC }                 REC S BK   1:40
                 1 x  50 on  :40 Free   }                 EN1 S FR   1:20
                 1 x  50 on  :35 Free   }                 EN2 S FR   1:10
                 1 x  50 on  :30 Free   }                 EN3 S FR   1:00
                 1 x  50 on 1:00 BK/REC }                 REC S BK   2:00
 1,500  5:10 PM  1 x 100 on 1:30 KICK/HARD   } 1x         EN3 K STK  1:30
                 2 x 100 on 1:35 KICK/NEG    }            EN2 K STK  1:35
                 3 x 100 on 1:40 KICK/1-3DES }            EN2 K STK  1:40
                 4 x 100 on 1:45 KICK/EZ     }            REC K STK  1:45
                 5 x 100 on 1:40 KICK/4H1EZ  }            EN2 K STK  1:40
    50  5:37 PM  1 x  50 on 2:00 REC                      REC S CHO  4:00
 1,800  5:41 PM  1 x 300 on 3:45 PULL/NEG          } 2x   EN2 P FR   1:15
                 1 x 300 on 4:15 PULL/200FR100BKEZ }      REC P FRB  1:25
                 1 x 300 on 3:40 PULL/HARD         }      EN2 P FR   1:13
   100  6:06 PM  1 x 100 on 2:00 REC                      REC S CHO  2:00
   300  6:10 PM  1 x  25 on  :30 SUB/STK            } 1x  SP1 S STK  2:00
                 1 x 275 on 5:00 Recovery/swim-down }     REC S CHO  1:49
        6:16 PM Finish time.  Total: 8,000 meters.  Stress Value = 146

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  2,525  31.56%  Freestyle         3,300  41.25%
    Aerobic Base      1,300  16.25%  Backstroke          300   3.75%
    Anaerobic Thresh  3,300  41.25%  IM                1,000  12.50%
    MaxVO2              800  10.00%  Your stroke       1,575  19.69%
    Lactate Toleranc     75   0.94%  your choice       1,225  15.31%
                                     Free-Backstroke     600   7.50%
    Type of Work             Meters
    ================ ==============
    Swim              4,700  58.75%
    Kick              1,500  18.75%
    Pull              1,800  22.50%

                  Daily Workout [1871] for Friday, May 5, 2006
                       Junior Middle Distance Group [2,2]
            SET      1 minute 30 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 2,000 10:30 AM  1 x 300 on  4:30 W-UP                 } 2x  REC S CHO  1:30
                 4 x  50 on   :45 SIDEK&SWM by25m FRBK }     EN1 K FRB  1:30
                 1 x 300 on  4:30 Individual Medley    }     REC S IM   1:30
                 4 x  50 on   :45 K&S STK              }     EN1 K STK  1:30
   200 11:02 AM  8 x  25 on   :40 10SPEZ/25SUB               SP3 S STK  2:40
 3,800 11:09 AM  2 x 100 on  1:10 Free HARD           } 2x   EN3 S FR   1:10
                 3 x 100 on  1:20 Free                }      EN2 S FR   1:20
                 4 x 100 on  1:30 Free DPS            }      EN1 S FR   1:30
                 4 x 100 on  1:30 Fr Rt-SWM-Lft-SWM25 }      EN1 D FR   1:30
                 3 x 100 on  1:20 Free                }      EN2 S FR   1:20
                 2 x 100 on  1:10 Free HARD           }      EN3 S FR   1:10
                 4 x  25 on   :40 Recovery/swim-down  }      REC S CHO  2:40
 2,000 12:06 PM  8 x  50 on   :45 IM order2t-FR by25m } 1x   EN1 P FRM  1:30
                 8 x  50 on   :42 BKFR/FRBKby25m ALT  }      EN1 P FRB  1:24
                 8 x  50 on   :40 Free PV HYP5        }      EN2 P FR   1:20
                 8 x  50 on   :38 Free PAD-PV HYP6    }      EN2 P FR   1:16
                 8 x  50 on   :36 Free PAD-SWM HYP7   }      EN2 P PAD  1:12
   500 12:35 PM  1 x 500 on 10:00 400KICK-100RECOVERY        REC K CHO  2:00
   100 12:47 PM  4 x  25 on   :30 STK/3SUB1SP                SP2 S STK  2:00
       12:49 PM Finish time.  Total: 8,600 meters.  Stress Value = 161

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,900  22.09%  Freestyle         4,400  51.16%
    Aerobic Base      3,200  37.21%  IM                  600   6.98%
    Anaerobic Thresh  2,400  27.91%  Your stroke         700   8.14%
    MaxVO2              800   9.30%  Free-medley         400   4.65%
    Peak Lactate        100   1.16%  Paddles             400   4.65%
    Alactate            200   2.33%  your choice       1,300  15.12%
                                     Free-Backstroke     800   9.30%
    Type of Work             Meters
    ================ ==============
    Swim              4,500  52.33%
    Kick              1,300  15.12%
    Pull              2,000  23.26%
    Drill               800   9.30%

                 Daily Workout [1872] for Saturday, May 6, 2006
                       Junior Middle Distance Group [2,2]
            SET      1 minute 30 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
   800 10:30 AM   1 x 800 on 12:00 W-UP/200DRLS               REC S CHO  1:30
 1,500 10:44 AM   4 x 100 on  1:25 Individual Medley } 1x     EN1 S IM   1:25
                  4 x  25 on   :35 SCULL/IM          }        REC D IM   2:20
                  4 x 100 on  1:20 25STK,NOTFR 75FR  }        EN2 S MIX  1:20
                  4 x  25 on   :35 SCULL/STK         }        REC D STK  2:20
                  4 x 100 on  1:15 Free              }        EN2 S FR   1:15
                  4 x  25 on   :35 SCULL&DOGPULL     }        REC D FR   2:20
   500 11:09 AM   4 x  25 on   :30 SUB            } 1x        SP1 S STK  2:00
                  1 x  25 on   :40 EZ             }           REC S CHO  2:40
                  4 x  25 on   :25 SUB            }           EN3 S STK  1:40
                  1 x  25 on   :40 EZ             }           REC S CHO  2:40
                  4 x  25 on   :20 SUB            }           SP1 S STK  1:20
                  1 x  25 on   :40 EZ             }           REC S CHO  2:40
                  5 x  25 on   :30 SUB~DES TO MAX }           SP2 S STK  2:00
   100 11:20 AM   1 x 100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 1,500 11:24 AM  15 x 100 on  1:20 PULL/3XHARD(110)           EN2 P FR   1:20
 1,500 11:46 AM  15 x 100 on  1:40 KICK/5XHARD(130)           EN2 K STK  1:40
   100 12:13 PM   1 x 100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 1,700 12:17 PM   8 x  50 on   :45 FLY (IMSET,STK-HARD) } 1x  EN1 S FLY  1:30
                  4 x 100 on  1:30 Backstroke           }     EN1 S BK   1:30
                  2 x 200 on  3:10 Breaststroke         }     EN1 S BR   1:35
                  1 x 100 on  2:00 Recovery/swim-down   }     REC S CHO  2:00
                  1 x 400 on  4:30 Free/HARDDDDDDDD!    }     EN3 S FR   1:08
   300 12:44 PM   1 x 300 on  5:00 Recovery/swim-down         REC S CHO  1:40
       12:49 PM Finish time.  Total: 8,000 meters.  Stress Value = 166

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,775  22.19%  Freestyle         2,400  30.00%
    Aerobic Base      1,600  20.00%  Backstroke          400   5.00%
    Anaerobic Thresh  3,800  47.50%  Breaststroke        400   5.00%
    MaxVO2              500   6.25%  Butterfly           400   5.00%
    Lactate Toleranc    200   2.50%  IM                  500   6.25%
    Peak Lactate        125   1.56%  Your stroke       2,025  25.31%
                                     your choice       1,475  18.44%
    Type of Work             Meters  Mix-stroke          400   5.00%
    ================ ==============
    Swim              4,700  58.75%
    Kick              1,500  18.75%
    Pull              1,500  18.75%
    Drill               300   3.75%