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こだわり店主のバーチャル喫茶♪
Funk Rock Soul & Kosodatsu

ノットJO組さん
JOCはスマホユーストリーム観戦でR.

で、ノットJO組さんの練習をしてて、2日続けて珍しく説教をした。
有りがちな話しやし、ノットJO組さんがJOC出場組さんになるヒントかもしれないので書きます。

各自の最高位の大会前と通常練習との、あり過ぎる練習タイム差。
ええっとね、前々から気づいてたんやけど、その選手の一番大事な大会前にはね、ちゃんとそれなりのタイム(試合でベストもしくは近いタイムで泳ぐであろうタイム)で泳ぐんやけど、大会終わって通常練習になれば通常練習用のタイムにちゃんと戻ってるねん。
25m下からハードで2秒ぐらい落として(笑)。

でね、伝えたのは・・・

「多分、コーチの練習に身体が勝手に防衛反応しめしてるんやで、きっと。1年間通じて、本来持ってる速いタイムで泳いでたら身体壊れるから、大事な、試合前にしかスイッチ入らないように、なってるんやと思う。」

で?

「壊れない身体、自分で陸上で作るか、強度の低い防衛反応がしめされない練習強度に変えるしか、ない。」
って伝えた。 

「なあなあなあ、瀬戸大也が今ドッカーンっていってるのって、2012年の五輪選考会で悔しい思いして、ライバルが世界で活躍している時に、”今に見ておけ”って日本で練習してたからちゃうん?、それってレベル全然違うけど、ライバルや友達が全国JOで泳いでてユーストリームで見ている自分らと一緒なんちゃうん?」って。

で翌日。






続きを読む >>
| | 12:33 | comments(4) | - |
インターハイ後8/22-8/24から全国JOCまでの練習
チーム用メニューメモ

 
  Daily Workout [2695] for Thursday, August 22, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
   800  6:30 AM  1 x 800 on 16:00 Warm-up                   REC S CHO  2:00
 1,200  6:47 AM  4 x  50 on   :45 Individual Med ord. } 1x  EN1 S IM   1:30
                 4 x 100 on  1:30 "                   }     EN1 S IM   1:30
                 4 x 150 on  2:15 "                   }     EN2 S IM   1:30
   200  7:06 AM  8 x  25 on   :40 hypo/odd 1b25e,2b25H      SP1 S FR   2:40
 2,400  7:13 AM  8 x 100 on  1:20 Free             } 1x     EN1 S FR   1:20
                             1:00 rest             }            S       :00
                 8 x 100 on  1:30 Free (fu-BK      }        EN2 S BK   1:30
                                  60sec rest       }                  
                 8 x 100 on  1:40 Free H           }        EN3 S FR   1:40
   100  7:51 AM  1 x 100 on  2:00 Recovery/swim-down        REC S CHO  2:00
   400  7:54 AM  1 x 400 on  6:00 ez kick&recovery          REC S CHO  1:30
        8:00 AM Finish time.  Total: 5,100 meters.  Stress Value = 117

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,300  25.49%  Freestyle         1,800  35.29%
    Aerobic Base      1,400  27.45%  Backstroke          800  15.69%
    Anaerobic Thresh  1,400  27.45%  IM                1,200  23.53%
    MaxVO2              800  15.69%  your choice       1,300  25.49%
    Lactate Toleranc    200   3.92%
                                   
    Type of Work             Meters
    ================ ==============
    Swim              5,100 100.00%

               Daily Workout [2696] for Thursday, August 22, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
   600  6:30 PM   6 x 100 on 1:30 Warm-up/fr-Im-bk alt       REC S MIX  1:30
   600  6:40 PM   1 x 600 on 8:30 Fins/kick&drills           REC K FIN  1:25
   300  6:50 PM  12 x  25 on  :40 Odd dr60" Ev SP20"         SP3 D FIN  2:40
 1,200  6:59 PM   4 x  25 on  :25 Individual Medley } 3x     EN1 P IM   1:40
                  3 x 100 on 1:30 Fr/des.1/5b orBK  }        EN2 P FR   1:30
 1,200  7:19 PM   8 x  50 on  :55 Kick/IMord orSTK     } 1x  EN1 K IM   1:50
                  8 x  50 on  :55 Kick drills/Br orSTK }     EN1 D BR   1:50
                  8 x  50 on  :55 Kick&Swim STK spdply }     EN1 K STK  1:50
   100  7:42 PM   1 x 100 on 4:00 Recovery/swim-down         REC S CHO  4:00
 2,400  7:47 PM   8 x 100 on 1:40 Kick Hard!        } 1x     EN3 K FR   1:40
                             1:00 rest              }            S       :00
                  8 x 100 on 1:30 Pull Hard!(pad-pv }        EN3 P FR   1:30
                             1:00 rest              }            S       :00
                  8 x 100 on 1:20 Swim Hard!        }        EN3 S FR   1:20
   400  8:26 PM   8 x  50 on 1:00 rec forming.               REC S CHO  2:00
        8:34 PM Finish time.  Total: 6,800 meters.  Stress Value = 208

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,700  25.00%  Freestyle         3,300  48.53%
    Aerobic Base      1,500  22.06%  Breaststroke        400   5.88%
    Anaerobic Thresh    900  13.24%  IM                  700  10.29%
    MaxVO2            2,400  35.29%  Your stroke         400   5.88%
    Alactate            300   4.41%  Fins                900  13.24%
                                     your choice         500   7.35%
    Type of Work             Meters  Mix-stroke          600   8.82%
    ================ ==============
    Swim              1,900  27.94%
    Kick              2,200  32.35%
    Pull              2,000  29.41%
    Drill               700  10.29%

                Daily Workout [2697] for Friday, August 23, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,000  6:30 PM   1 x 100 on 1:45 IM/drills            } 1x  REC D IM   1:45
                  1 x 200 on 3:15 Backstroke/pull      }     EN1 P BK   1:38
                  1 x 300 on 5:15 Breaststroke/kickdrl }     EN1 K BR   1:45
                  1 x 400 on 6:00 Free 1/3brth         }     EN1 S FR   1:30
   600  6:48 PM   6 x 100 on 1:45 Kick/4ord.2switch50        EN1 K IM   1:45
   600  7:00 PM   6 x 100 on 1:45 Pull/4ord.2switch50        EN1 P IM   1:45
   300  7:12 PM   6 x  50 on 1:00 Swim/4ord.2switch25        EN2 S IM   2:00
                                  speed play. (or FR                   
   300  7:19 PM  12 x  25 on  :40 Br/UWK,Hupdol,2H,alt       EN2 D BR   2:40
   400  7:28 PM   8 x  50 on 1:10 Breaststroke/Hard.         SP1 S BR   2:20
   100  7:39 PM   1 x 100 on 3:00 Recovery/swim-down         REC S CHO  3:00
 1,200  7:43 PM   8 x  50 on  :50 IM ord. 3ez-1Hard } 3x     EN2 S IM   1:40
                             1:00 rest/8t-switch    }            S       :00
   800  8:07 PM   8 x 100 on 1:45 Free HR26-28               EN2 S FR   1:45
                                  HR desc.                             
   400  8:22 PM   8 x  50 on 1:00 Recovery/swim-down         REC S CHO  2:00
        8:30 PM Finish time.  Total: 5,700 meters.  Stress Value = 116

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery    600  10.53%  Freestyle         1,200  21.05%
    Aerobic Base      2,100  36.84%  Backstroke          200   3.51%
    Anaerobic Thresh  2,600  45.61%  Breaststroke      1,000  17.54%
    Lactate Toleranc    400   7.02%  IM                2,800  49.12%
                                     your choice         500   8.77%
    Type of Work             Meters
    ================ ==============
    Swim              3,600  63.16%
    Kick                900  15.79%
    Pull                800  14.04%
    Drill               400   7.02%


               Daily Workout [2698] for Saturday, August 24, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,000  6:30 AM   1 x 100 on 1:45 IM/drills            } 1x  REC D IM   1:45
                  1 x 200 on 3:15 Backstroke/pull      }     EN1 P BK   1:38
                  1 x 300 on 5:15 Breaststroke/kickdrl }     EN1 K BR   1:45
                  1 x 400 on 6:00 Free 1/3brth         }     EN1 S FR   1:30
   300  6:48 AM  12 x  25 on  :40 Br/UWK,Hupdol,2H,alt       EN2 D BR   2:40
 1,200  6:57 AM   4 x  50 on 1:00 2ord,2switch 20HE,EH } 4x  EN2 S IM   2:00
                  1 x 100 on 2:30 Recovery/swim-down   }     REC S CHO  2:30
   100  7:24 AM   1 x 100 on 3:00 Recovery/swim-down         REC S CHO  3:00
 1,000  7:28 AM   2 x  50 on 1:00 Butterfly/Hard.    } 1x    SP1 S FLY  2:00
                  4 x  50 on  :45 Backstroke/desc.   }       EN2 S BK   1:30
                  6 x  50 on  :50 Breaststroke/Hard. }       EN3 S BR   1:40
                  8 x  50 on  :45 Free/desc to max!  }       EN3 S FR   1:30
   400  7:45 AM   8 x  50 on 1:00 Recovery/swim-down         REC S CHO  2:00
        7:53 AM Finish time.  Total: 4,000 meters.  Stress Value = 94

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,000  25.00%  Freestyle           800  20.00%
    Aerobic Base        900  22.50%  Backstroke          400  10.00%
    Anaerobic Thresh  1,300  32.50%  Breaststroke        900  22.50%
    MaxVO2              700  17.50%  Butterfly           100   2.50%
    Lactate Toleranc    100   2.50%  IM                  900  22.50%
                                     your choice         900  22.50%
    Type of Work             Meters
    ================ ==============
    Swim              3,100  77.50%
    Kick                300   7.50%
    Pull                200   5.00%
    Drill               400  10.00%
| | 15:22 | comments(0) | - |
8/15朝食
ワークアウトマネージャーから消えてたわ。








と思ったら、入力してなかった^^;
 Daily Workout [2694] for Friday, August 16, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET           2 minutes rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
   800  9:30 AM   1 x 200 on  3:30 Warm-up } 1x             REC S CHO  1:45
                  1 x 200 on  3:30 Kick    }                REC K CHO  1:45
                  1 x 200 on  3:30 Pull    }                REC P CHO  1:45
                  1 x 200 on  3:00 Swim    }                REC S CHO  1:30
   800  9:46 AM  16 x  50 on   :50 Fins 3drills-1swim       EN1 D IM   1:40
   200 10:02 AM   4 x  50 on  2:00 Fins Sprint              SP3 S STK  4:00
   100 10:12 AM   1 x 100 on  3:00 Recovery/swim-down       REC S CHO  3:00
   800 10:17 AM   1 x  50 on  1:00 Kick&Drills      } 8x    EN1 D IM   2:00
                  1 x  50 on  1:00 Swim/He,eH IMo4t }       SP1 S IM   2:00
   100 10:35 AM   1 x 100 on  5:00 Recovery/swim-down       REC S CHO  5:00
                                   Aya rec 4km                        
 2,000 10:42 AM   2 x 100 on  2:30 Butterfly/In. Hard } 1x  SP1 S FLY  2:30
                  4 x 100 on  2:30 Backstroke         }     SP1 S BK   2:30
                  6 x 100 on  2:30 Breaststroke       }     SP1 S BR   2:30
                  8 x 100 on  2:30 Free               }     SP1 S FR   2:30
                                   Fu 2,6,12,20Hard   }               
   400 11:34 AM   1 x 400 on 10:00 Recovery/swim-down       REC S CHO  2:30
       11:44 AM Finish time.  Total: 5,200 meters.  Stress Value = 233

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,400  26.92%  Freestyle           800  15.38%
    Aerobic Base      1,200  23.08%  Backstroke          400   7.69%
    Lactate Toleranc  2,400  46.15%  Breaststroke        600  11.54%
    Alactate            200   3.85%  Butterfly           200   3.85%
                                     IM                1,600  30.77%
    Type of Work             Meters  Your stroke         200   3.85%
    ================ ==============  your choice       1,400  26.92%
    Swim              3,600  69.23%
    Kick                200   3.85%
    Pull                200   3.85%
    Drill             1,200  23.08%


某フーミンは4km調整の予定でしたが、「泳ぎたいっ」て調整させてくれへんかった(笑)。


結果はどうであれ嬉しいやん、らしくて。

ね!




GO!IH!
厨房ウラシマん


























は、日曜日から忍びます。





 

| | 21:39 | comments(0) | - |
8/14夕食
    Daily Workout [2692] for Thursday, August 14, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET           2 minutes rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
   800  5:30 PM   1 x 800 on 12:00 Warm-up                    REC S CHO  1:30
   800  5:44 PM   3 x 200 on  3:30 Individual Medley/K  } 1x  EN1 K IM   1:45
                  4 x  50 on   :50 Free/UWK-HupK by12.5 }     EN1 K FR   1:40
   800  6:00 PM   3 x 200 on  3:30 Individual Med/scl&P } 1x  EN1 P IM   1:45
                  4 x  50 on   :50 Free/25HupP desc.    }     EN1 P FR   1:40
   100  6:16 PM   2 x  50 on  2:00 Dive!  100BRK(fu1x25       SP3 S STK  4:00
   800  6:22 PM  16 x  50 on  1:00 2IMord&Fr sply-rec         EN2 S IM   2:00
                                   Fu rec 3km,Aya rec4k                 
 2,400  6:40 PM   8 x 100 on  2:00 Odd IMez/Even Fly H } 1x   SP1 S FLY  2:00
                              1:00 rest                }          S       :00
                  8 x 100 on  1:45 4Bk-4Br 3H1ez       }      EN3 S IM   1:45
                              1:00 rest                }          S       :00
                  8 x 100 on  1:30 Free/Hard!          }      EN3 S FR   1:30
   100  7:26 PM   1 x 100 on  5:00 Recovery/swim-down         REC S CHO  5:00
   800  7:33 PM   4 x 200 on  3:30 skps ez form               REC D FR   1:45
   400  7:49 PM   1 x 400 on  6:00 Recovery/swim-down         REC S CHO  1:30
        7:55 PM Finish time.  Total: 7,000 meters.  Stress Value = 216

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  2,100  30.00%  Freestyle         2,000  28.57%
    Aerobic Base      1,600  22.86%  Butterfly           800  11.43%
    Anaerobic Thresh    800  11.43%  IM                2,800  40.00%
    MaxVO2            1,600  22.86%  Your stroke         100   1.43%
    Lactate Toleranc    800  11.43%  your choice       1,300  18.57%
    Alactate            100   1.43%
                                   
    Type of Work             Meters
    ================ ==============
    Swim              4,600  65.71%
    Kick                800  11.43%
    Pull                800  11.43%
    Drill               800  11.43%

| | 17:30 | comments(0) | - |
8/14朝食
Daily Workout [2690] for Wednesday, August 14, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET           2 minutes rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,200  9:30 AM  1 x 200 on  3:00 Warm-up              } 1x  REC S CHO  1:30
                 1 x 200 on  3:20 Butterfly drills     }     REC D FLY  1:40
                 1 x 200 on  3:20 Backstroke pull      }     REC P BK   1:40
                 1 x 200 on  3:40 Breaststroke kickdrl }     REC K BR   1:50
                 1 x 400 on  6:00 Free speed play      }     EN1 S FR   1:30
   300  9:52 AM  1 x 100 on  2:30 Kick/15m Dash ez } 1x      SP3 K CHO  2:30
                 1 x 100 on  2:30 Pull/"           }         SP3 P CHO  2:30
                 1 x 100 on  2:30 Swim/"           }         SP3 S CHO  2:30
   100 10:02 AM  1 x 100 on  3:00 Recovery/swim-down         REC S CHO  3:00
 1,200 10:07 AM  4 x  50 on  1:00 IMord/en2 400pace    } 4x  EN2 S IM   2:00
                 1 x 100 on  2:00 50switch/40-60m hard }     EN2 S MIX  2:00
                                  Fu rec swimdown 3km  }               
   100 10:33 AM  1 x 100 on  3:00 Recovery/swim-down         REC S CHO  3:00
   100 10:38 AM  2 x  50 on  4:00 Dive! Faster Than          SP2 S STK  8:00
                                  Yesterday!                           
   100 10:48 AM  1 x 100 on  3:00 Recovery/swim-down         REC S CHO  3:00
                                  Aya rec swimdawn 4km 
 4,000 10:53 AM  1 x 800 on 12:00 Individual Medley } 1x     EN1 S IM   1:30
                                  set desc.         }                  
                 1 x 600 on  9:00 Individual Medley }        EN2 S IM   1:30
                 1 x 400 on  6:00 Individual Medley }        EN2 S IM   1:30
                 1 x 200 on  3:00 Individual Medley }        EN3 S IM   1:30
                 1 x 200 on  3:00 Free              }        EN1 S FR   1:30
                 1 x 400 on  6:00 Free              }        EN2 S FR   1:30
                 1 x 600 on  9:00 Free              }        EN2 S FR   1:30
                 1 x 800 on 12:00 Free ALL OUT!     }        EN3 S FR   1:30
   400 11:55 AM  1 x 400 on  6:00 Recovery/swim-down         REC S CHO  1:30
       12:01 PM Finish time.  Total: 7,500 meters.  Stress Value = 176

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,500  20.00%  Freestyle         2,400  32.00%
    Aerobic Base      1,400  18.67%  Backstroke          200   2.67%
    Anaerobic Thresh  3,200  42.67%  Breaststroke        200   2.67%
    MaxVO2            1,000  13.33%  Butterfly           200   2.67%
    Peak Lactate        100   1.33%  IM                2,800  37.33%
    Alactate            300   4.00%  Your stroke         100   1.33%
                                     your choice       1,200  16.00%
    Type of Work             Meters  Mix-stroke          400   5.33%
    ================ ==============
    Swim              6,700  89.33%
    Kick                300   4.00%
    Pull                300   4.00%
    Drill               200   2.67%
続きを読む >>
| | 09:30 | comments(0) | - |
8/13夕食

               Daily Workout [2689] for Tuesday, August 13, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET           2 minutes rest between sets
          START
METERS     TIME  SET DESCRIPTION                          EGY T STK  PACE
====== ========  ======================================== === = ===  ====
   400  5:30 PM   1 x 400 on 6:00 Warm-up                 REC S CHO  1:30
   600  5:38 PM   6 x 100 on 1:45 Fins/25K&drls,50SWM     EN1 D IM   1:45
   800  5:51 PM  16 x  50 on  :50 Free/5-4-3-2-1desc.     EN2 S FR   1:40
   100  6:07 PM   1 x 100 on 2:00 Recovery/swim-down      REC S CHO  2:00
   100  6:11 PM   2 x  50 on 4:00 Dive! ALL-OUT           SP2 S STK  8:00
   100  6:21 PM   1 x 100 on 3:00 Recovery/swim-down      REC S CHO  3:00
   500  6:26 PM   3 x 100 on 1:50 FLBKBR/neg        } 1x  EN1 K IM   1:50
                  1 x 200 on 3:30 Fr/KICK 100ezHard }     EN2 K FR   1:45
   500  6:37 PM   3 x 100 on 1:50 FLBKBR/pu neg     } 1x  EN1 P IM   1:50
                  1 x 200 on 3:00 Fr/PULL 100ezHard }     EN2 P FR   1:30
   500  6:48 PM   3 x 100 on 1:50 FLBKBR/swim neg   } 1x  EN1 S IM   1:50
                  1 x 200 on 3:00 Fr/SWIM 100ezHard }     EN2 S FR   1:30
   100  6:59 PM   1 x 100 on 2:00 Recovery/swim-down      REC S CHO  2:00
                                  Fu&Aya rec400/4km                 
 3,000  7:03 PM   5 x 200 on 3:00 200IM/desc    } 1x      EN1 S IM   1:30
                  4 x 200 on 2:50 "             }         EN2 S IM   1:25
                  3 x 200 on 2:40 Free/desc     }         EN3 S FR   1:20
                  2 x 200 on 2:30 Free          }         EN3 S FR   1:15
                  1 x 200 on 2:30 Free ALL OUT! }         EN3 S FR   1:15
   400  7:47 PM   1 x 400 on 6:00 Recovery/swim-down      REC S CHO  1:30
        7:53 PM Finish time.  Total: 7,100 meters.  Stress Value = 166

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,100  15.49%  Freestyle         2,600  36.62%
    Aerobic Base      2,500  35.21%  IM                3,300  46.48%
    Anaerobic Thresh  2,200  30.99%  Your stroke         100   1.41%
    MaxVO2            1,200  16.90%  your choice       1,100  15.49%
    Peak Lactate        100   1.41%
                                   
    Type of Work             Meters
    ================ ==============
    Swim              5,500  77.46%
    Kick                500   7.04%
    Pull                500   7.04%
    Drill               600   8.45%
| | 17:30 | comments(0) | - |
8/13朝食
 Daily Workout [2688] for Tuesday, August 13, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET           2 minutes rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
   900  9:30 AM  1 x 300 on 4:30 Warm-up     } 1x           REC S MIX  1:30
                 1 x 300 on 5:30 Kick drills }              REC K MIX  1:50
                 1 x 300 on 5:30 Scull&Pull  }              REC P MIX  1:50
 1,600  9:48 AM  1 x 200 on 3:20 Individual Medley  } 1x    EN1 S IM   1:40
                 3 x 200 on 3:00 Free desc.         }       EN2 S FR   1:30
                 1 x 200 on 3:20 Individual Medley  }       EN1 S IM   1:40
                 3 x 200 on 4:00 Free desc(HR26-28) }       EN2 S FR   2:00
    50 10:18 AM  1 x  50 on 1:00 Recovery/swim-down         REC S CHO  2:00
   400 10:21 AM  8 x  50 on 1:10 BRK/kabe&UWK,KATAK,        EN1 K BR   2:20
                                 ROLLK,2DOL1K                         
   400 10:33 AM  8 x  50 on 1:10 BRP&TB/scull,3Hup1k        EN1 P BR   2:20
                                 2P1B,Swim(Tube)                      
   400 10:45 AM  8 x  50 on 1:10 BRS/He,eH,Bldup,Hx2        SP1 S BR   2:20
    50 10:57 AM  1 x  50 on 2:00 Recovery/swim-down         REC S CHO  4:00
                                 Fu&Aya rec400                        
 2,500 11:01 AM  8 x 100 on 1:50 Kick/odd IM,ev IMord } 1x  EN2 K IM   1:50
                 1 x  50 on 1:00 rest                 }         S      2:00
                 8 x 100 on 1:40 Pull/odd IM,ev100SWT }     EN2 P IM   1:40
                 1 x  50 on 1:00 rest                 }         S      2:00
                 8 x 100 on 1:30 Swim/odd IMez,ev FRH }     EN3 S FRM  1:30
   400 11:45 AM  1 x 400 on 6:00 Recovery/swim-down         REC S      1:30
       11:51 AM Finish time.  Total: 6,700 meters.  Stress Value = 163

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Undefined           100   1.49%  Undefined           500   7.46%
    Warm-up/Recovery  1,400  20.90%  Freestyle         1,200  17.91%
    Aerobic Base      1,200  17.91%  Breaststroke      1,200  17.91%
    Anaerobic Thresh  2,800  41.79%  IM                2,000  29.85%
    MaxVO2              800  11.94%  Free-medley         800  11.94%
    Lactate Toleranc    400   5.97%  your choice         100   1.49%
                                     Mix-stroke          900  13.43%
    Type of Work             Meters
    ================ ==============
    Swim              3,700  55.22%
    Kick              1,500  22.39%
    Pull              1,500  22.39%
| | 09:30 | comments(0) | - |
あれから6年
ひと月ぶりのウラシマんにふさわしい内容だな。

探しものをしていたら、6年前の今日の記事に出くわした。
昨日出くわしたんだけど、6年後の前日ってのも、”持ってる”っしょ。

その名も
2007.05.29 Tuesday | category:

U兄やカノ兄やラハチーコが来てくれたの昨日のように思い出す。
あれから、6年か。



6年前の彼ら、彼女ら。

右端は、日本選手権組にまで成長したフーミン。その横の手の後ろは復活タカノブ、左端はアヤカ、ワタルの前は復活セイタロか?
みんな、いい笑顔。

違う道を選んだみんなも元気かぁ^^。

6年と言えば、小4が高1、42才が48才、まんじゅうがパワイチ(笑)、ぐらいの月日の流れだ。

記事の最後には、

「’07年に見学に来られた時、育成で泳いでたあの子ですよ^^」
そうプールサイドで言える時を楽しみにして・・

まそゆことで。
Act local. Think global.


とまとめている。
さあって、ここから先、何処に行くのか。





・・・
迷わず行けよ、行けばわかるさ。
ジュニアコーチ、ウラシマん!
























| | 12:51 | comments(5) | - |
2/28-3/2の練習
自主練はさむから、メニューアップしておきます。


              Daily Workout [2597] for Thursday, February 28, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
        5:45 PM              45:00 Dry/Balance Ball               L       :00
 1,800  6:30 PM  1 x  200 on  3:00 Warm-up              } 4x  REC S CHO  1:30
                 3 x   50 on   :45 Kick/IM ord. by1sets }     EN2 K IM   1:30
                 1 x  100 on  2:00 ez side kick/IMord.  }     REC K IM   2:00
 3,000  7:00 PM  1 x 3000 on 37:30 PAD-PV YOUR AT-SP          EN2 P FR   1:15
 2,000  7:39 PM  1 x   50 on   :45 Rt-FLY            } 1x     EN2 D FLY  1:30
                 1 x  100 on  1:30 Individual Medley }        EN1 S IM   1:30
                 1 x   50 on   :45 Lft-BK            }        EN2 D BK   1:30
                 1 x  200 on  3:00 Individual Medley }        EN1 S IM   1:30
                 1 x   50 on   :45 Rt-BR             }        EN2 D BR   1:30
                 1 x  300 on  4:30 Individual Medley }        EN1 S IM   1:30
                 1 x   50 on   :45 Lft-FR            }        EN2 D FR   1:30
                 1 x  400 on  6:00 Individual Medley }        EN1 S IM   1:30
                 1 x   50 on   :45 Lft-FLY           }        EN2 D FLY  1:30
                 1 x  300 on  4:30 Individual Medley }        EN1 S IM   1:30
                 1 x   50 on   :45 Rt-BK             }        EN2 D BK   1:30
                 1 x  200 on  3:00 Individual Medley }        EN1 S IM   1:30
                 1 x   50 on   :45 Lft-BR            }        EN2 D BR   1:30
                 1 x  100 on  1:30 Individual Medley }        EN1 S IM   1:30
                 1 x   50 on   :45 Rt-FR             }        EN2 D FR   1:30
   100  8:10 PM  1 x  100 on  3:00 Recovery/swim-down         REC S CHO  3:00
 1,200  8:14 PM  4 x   50 on   :55 Breast kick/desc  } 2x     EN1 K BR   1:50
                 4 x   50 on   :50 IM ord/kick ezH25 }        EN2 K IM   1:40
                 4 x   50 on   :45 Free kick/Hard    }        EN3 K FR   1:30
   400  8:35 PM  1 x  400 on  6:00 Recovery/swim-down         REC S CHO  1:30
        8:41 PM Finish time.  Total: 8,500 meters.  Stress Value = 145

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,700  20.00%  Freestyle         3,500  41.18%
    Aerobic Base      2,000  23.53%  Backstroke          100   1.18%
    Anaerobic Thresh  4,400  51.76%  Breaststroke        500   5.88%
    MaxVO2              400   4.71%  Butterfly           100   1.18%
                                     IM                3,000  35.29%
    Type of Work             Meters  your choice       1,300  15.29%
    ================ ==============
    Swim              2,900  34.12%
    Kick              2,200  25.88%
    Pull              3,000  35.29%
    Drill               400   4.71%


                 Daily Workout [2598] for Friday, March 1, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
 1,000  6:30 PM  1 x 1000 on 15:00 RtIMLftREV5+5STK ALT       REC D IM   1:30
 1,800  6:46 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  7:19 PM  1 x  100 on  1:30 Individual Medley    } 3x  EN1 P IM   1:30
                 3 x  200 on  2:50 Free/PV DES 357BRS/1 }     EN2 P FR   1:25
 2,100  7:50 PM  1 x  100 on  1:30 Individual Medley } 3x     EN1 K FIN  1:30
                 3 x  200 on  3:00 FINS UW-SIDE-HUP  }        EN2 K FIN  1:30
   400  8:23 PM  1 x  400 on  6:00 Recovery/swim-down         REC S CHO  1:30
        8:29 PM Finish time.  Total: 7,400 meters.  Stress Value = 162

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  2,200  29.73%  Freestyle         2,800  37.84%
    Aerobic Base        600   8.11%  IM                1,300  17.57%
    Anaerobic Thresh  3,600  48.65%  Fins              2,100  28.38%
    MaxVO2              450   6.08%  your choice       1,200  16.22%
    Lactate Toleranc    500   6.76%
    Alactate             50   0.68%
                                   
    Type of Work             Meters
    ================ ==============
    Swim              2,200  29.73%
    Kick              2,100  28.38%
    Pull              2,100  28.38%
    Drill             1,000  13.51%

                Daily Workout [2599] for Saturday, March 2, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                           EGY T STK  PACE
====== ========  ========================================= === = ===  ====
   800  6:50 AM   1 x 800 on 12:00 Free/BLDUP              EN1 S FR   1:30
 1,000  7:03 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  7:20 AM  12 x  25 on   :40 SPRINT CHOICE           SP3 S CHO  2:40
 2,000  7:29 AM   1 x 800 on 12:00 Free/sno pad pv   } 2x  EN1 P SNO  1:30
                  4 x  50 on   :50 Individual Medley }     EN1 P IM   1:40
 1,000  8:01 AM   4 x 250 on  4:30 200IM-50DRLSK           EN1 K IM   1:48
 2,000  8:20 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  8:51 AM   1 x 200 on  5:00 Recovery/swim-down      REC S CHO  2:30
        8:56 AM Finish time.  Total: 7,300 meters.  Stress Value = 83

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery    700   9.59%  Freestyle         1,600  21.92%
    Aerobic Base      6,300  86.30%  Backstroke          200   2.74%
    Alactate            300   4.11%  Breaststroke        200   2.74%
                                     Butterfly           200   2.74%
    Type of Work             Meters  IM                3,000  41.10%
    ================ ==============  your choice         500   6.85%
    Swim              3,550  48.63%  Snorkel           1,600  21.92%
    Kick              1,250  17.12%
    Pull              2,250  30.82%
    Drill               250   3.42%
| | 16:24 | comments(0) | - |
明日と明後日の県JOC前の調整練習
試合前に無茶せんように(笑)、メニュー作っておくわ。
さあ、長岡行こうぜ、長岡^^。
 Daily Workout [2592] for Thursday, February 14, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
        5:45 PM              45:00 Dry/Balance Ball               L       :00
 1,900  6:30 PM   1 x 800 on 12:00 Up/600cho-200IMdrill } 1x  REC D IM   1:30
                  1 x 400 on  7:20 Stk(IM-Br)Kickdrills }     REC K STK  1:50
                  1 x 200 on  3:30 Stk(IM-Br)pullordril }     REC P STK  1:45
                  1 x 100 on  1:45 Stk(IM-Br)speedplay  }     EN1 S STK  1:45
                  1 x 400 on  6:00 Individual Medley    }     EN1 S IM   1:30
   100  7:02 PM   4 x  25 on  1:30 Dive!                      SP3 S CHO  6:00
   800  7:09 PM   4 x 200 on  3:00 Fr/EN-Swim(HR150-160       EN1 S FR   1:30
   800  7:22 PM   8 x 100 on  1:30 Fins/Kick 100IM,UWK        EN1 K IM   1:30
                                   SHT/recovery-down                    
   800  7:35 PM   4 x 200 on  2:40 Fins-Pad-Sno               EN1 P PAD  1:20
   100  7:47 PM   1 x 100 on  2:00 Recovery/swim-down         REC S CHO  2:00
   400  7:50 PM   8 x  50 on  1:00 15UWK-l0scull-25Swim       EN1 D IM   2:00
                                   STK/2H-1ez alt&down                  
        7:59 PM               3:00 rest                           S       :00
 1,800  8:02 PM  12 x  50 on  1:00 Fly/2H1ezdrl(10-flbk } 1x  SP1 S FLY  2:00
                  4 x  50 on   :50 Bk/ez-35He,15eH,H    }     EN2 S BK   1:40
                  4 x  50 on   :50 Bk-Br/"              }     EN2 S MIX  1:40
                  4 x  50 on   :50 Br/"                 }     EN2 S BR   1:40
                 12 x  50 on   :40 Free ez-eH-H by4t    }     EN2 S FR   1:20
                                   DIS/20x100 1:30fr    }               
   400  8:33 PM   1 x 400 on  6:00 Recovery/swim-down         REC S CHO  1:30
        8:39 PM Finish time.  Total: 7,100 meters.  Stress Value = 120

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,900  26.76%  Freestyle         1,400  19.72%
    Aerobic Base      3,300  46.48%  Backstroke          200   2.82%
    Anaerobic Thresh  1,200  16.90%  Breaststroke        200   2.82%
    Lactate Toleranc    600   8.45%  Butterfly           600   8.45%
    Alactate            100   1.41%  IM                2,400  33.80%
                                     Your stroke         700   9.86%
    Type of Work             Meters  Paddles             800  11.27%
    ================ ==============  your choice         600   8.45%
    Swim              3,700  52.11%  Mix-stroke          200   2.82%
    Kick              1,200  16.90%
    Pull              1,000  14.08%
    Drill             1,200  16.90%



               Daily Workout [2593] for Friday, February 15, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
        5:45 PM              45:00 TAISO&Stretch                  L       :00
 1,000  6:30 PM  1 x 1000 on 15:00 500s-300drl-200kick        REC D CHO  1:30
 1,000  6:46 PM  1 x  100 on  1:30 Butterfly    } 1x          EN1 S FLY  1:30
                 1 x  200 on  3:00 Bk           }             EN1 S BK   1:30
                 1 x  300 on  4:30 Breaststroke }             EN1 S BR   1:30
                 1 x  400 on  6:00 Free         }             EN2 S FR   1:30
   600  7:02 PM  4 x   25 on  1:00 UW,k&s,swm/sp3 4xez } 4x   SP3 S FRM  4:00
                 1 x   50 on  2:00 Your Stroke Sprint! }      SP3 S STK  4:00
   200  7:27 PM  1 x  200 on  4:00 drill&swim                 REC D CHO  2:00
                                   SHT&MID recoverydown                 
 2,000  7:32 PM  1 x   50 on   :45 1.3set Fr/2.4set fly } 4x  EN2 S IM   1:30
                 1 x  100 on  1:30 IM/Bk                }     EN2 S IM   1:30
                 1 x  150 on  2:15 Fr/Br                }     EN2 S IM   1:30
                 1 x  200 on  3:00 IM/fr                }     EN2 S IM   1:30
   400  8:03 PM  1 x  400 on  6:00 Recovery/swim-down         REC S CHO  1:30
        8:10 PM              20:00 F.P                            S       :00
        8:30 PM Finish time.  Total: 5,200 meters.  Stress Value = 86

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,600  30.77%  Freestyle           400   7.69%
    Aerobic Base        600  11.54%  Backstroke          200   3.85%
    Anaerobic Thresh  2,400  46.15%  Breaststroke        300   5.77%
    Alactate            600  11.54%  Butterfly           100   1.92%
                                     IM                2,000  38.46%
    Type of Work             Meters  Your stroke         200   3.85%
    ================ ==============  Free-medley         400   7.69%
    Swim              4,000  76.92%  your choice       1,600  30.77%
    Drill             1,200  23.08%


| | 00:41 | comments(0) | - |
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