予定は、右記カレンダー通りまあまあ泳いでる。けど今シーズンのテーマは普通の練習量で速く泳ぐ
こと、でもあるので、練習量は下位チームK-2の方に余裕で負けている(笑)。
さて、12日以降の練習を覚書しておこう。
将来見るとき来るっしょ。
Daily Workout [2057] for Friday, November 12, 2010
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
600 7:30 PM 1 x 600 on 9:00 KenJr.Camp/200ch-400 REC S MIX 1:30
krls IM
1,200 7:41 PM 8 x 50 on :50 Individual Med. Kick } 1x EN1 K IM 1:40
8 x 50 on :45 Individual Med.Pull } EN1 P IM 1:30
:30 rest } S :00
8 x 50 on 1:00 Individual Med.25HE } SP1 S IM 2:00
200 8:04 PM 2 x 100 on 2:00 1t scull/2t rec REC D CHO 2:00
3,100 8:10 PM 6 x 100 on 1:30 5Fly H/1Flbk 25E50HE } 1x EN3 S FLY 1:30
4 x 150 on 2:10 3Bk H/1Bkbr 50EHE } EN3 S BK 1:27
3 x 200 on 3:10 2Br H/1Brfr Hard } EN3 S BR 1:35
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
3 x 400 on 5:00 Free/Hard! } EN3 S FR 1:15
400 8:56 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
9:03 PM Finish time. Total: 5,500 meters. Stress Value = 242
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,300 23.64% Freestyle 1,200 21.82%
Aerobic Base 800 14.55% Backstroke 600 10.91%
MaxVO2 3,000 54.55% Breaststroke 600 10.91%
Lactate Toleranc 400 7.27% Butterfly 600 10.91%
IM 1,200 21.82%
Type of Work Meters your choice 700 12.73%
================ ============== Mix-stroke 600 10.91%
Swim 4,500 81.82%
Kick 400 7.27%
Pull 400 7.27%
Drill 200 3.64%
Daily Workout [2058] for Saturday, November 13, 2010
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,400 8:00 AM 1 x 800 on 12:00 Warm-up/skps-choice } 1x REC D CHO 1:30
1 x 800 on 13:00 IM/100scull-200gk- } EN1 D IM 1:38
200k-300swim/neg }
1 x 800 on 10:00 Free/9:20-10:00 } EN3 S FR 1:15
100 8:37 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 8:41 AM 40 x 50 on 1:00 Individual Medley SP1 S IM 2:00
Hard!!!
400 9:23 AM 8 x 50 on :50 25IM ord en2/25ch ez REC S MIX 1:40
1,800 9:32 AM 6 x 100 on 1:25 Fins/up UWK-sidek } 1x EN1 K CHO 1:25
,headup,handup etc. }
6 x 100 on 1:20 Fins/free 5brth-dps } EN2 S FR 1:20
6 x 100 on 1:15 Fins/pad free des } EN2 S FR 1:15
300 9:58 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
10:03 AM Finish time. Total: 7,000 meters. Stress Value = 271
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,600 22.86% Freestyle 2,000 28.57%
Aerobic Base 1,400 20.00% IM 2,800 40.00%
Anaerobic Thresh 1,200 17.14% your choice 1,800 25.71%
MaxVO2 800 11.43% Mix-stroke 400 5.71%
Lactate Toleranc 2,000 28.57%
Type of Work Meters
================ ==============
Swim 4,800 68.57%
Kick 600 8.57%
Drill 1,600 22.86%
Daily Workout [2059] for Saturday, November 13, 2010
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 2:30 PM 1 x 100 on 1:40 Warm-up/IM drills } 1x REC D IM 1:40
1 x 200 on 3:00 Individual Med/Rt } EN1 D IM 1:30
1 x 300 on 4:30 Individual Med/Lft } EN1 D IM 1:30
1 x 400 on 5:50 Individual Medley } EN1 S IM 1:28
500 2:47 PM 4 x 25 on :40 drills } 4x EN1 D STK 2:40
1 x 25 on :40 Swim sprint } SP3 S STK 2:40
100 3:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
250 3:06 PM 1 x 25 on 1:00 Dive/Starting 12.5sp } 2x SP3 S STK 4:00
1 x 25 on 1:00 Turning } SP3 S STK 4:00
1 x 25 on 1:00 Goal } SP3 S STK 4:00
1 x 50 on 2:00 Dive! 50lap } SP2 S STK 4:00
400 3:18 PM 8 x 50 on 1:00 Rec or speed play EN2 S CHO 2:00
50 3:28 PM 1 x 50 on 10:00 rest S 20:00
400 3:40 PM 4 x 100 on 1:30 Dive&race pace EN3 S STK 1:30
IM/1:30,FR/1:20
1,200 3:48 PM 1 x 400 on 6:00 Recovery/swim-down } 1x REC S CHO 1:30
1 x 400 on 7:00 Kick your choice } EN1 K CHO 1:45
1 x 400 on 6:00 Pull speed play } EN2 P CHO 1:30
400 4:09 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
4:16 PM Finish time. Total: 4,300 meters. Stress Value = 85
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Undefined 50 1.16% Undefined 50 1.16%
Warm-up/Recovery 1,000 23.26% IM 1,000 23.26%
Aerobic Base 1,700 39.53% Your stroke 1,150 26.74%
Anaerobic Thresh 800 18.60% your choice 2,100 48.84%
MaxVO2 400 9.30%
Peak Lactate 100 2.33%
Alactate 250 5.81%
Type of Work Meters
================ ==============
Swim 2,500 58.14%
Kick 400 9.30%
Pull 400 9.30%
Drill 1,000 23.26%
2日間のジュニア合宿。全員JO選手みさせてもらって楽しかったな。自分の担当選手をジュニア合宿で
みるの久しぶりだった。課題と強さ、やっぱりねって感じでよくわかった。
Daily Workout [2060] for Monday, November 15, 2010
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 6:30 PM 1 x 800 on 12:00 Warm-up/400cho-400IM } 1x REC S CHO 1:30
8 x 25 on :40 25drills-25sprint sw } SP3 D IM 2:40
2,000 6:49 PM 1 x 800 on 11:30 Fins/uwk,sidek,hupk } 1x EN1 K FIN 1:26
8 x 25 on :40 Fins/25UWK-25sp swim } SP3 D FIN 2:40
1 x 800 on 11:00 Pad-pv/3-5-7-9brth } EN2 P FR 1:23
8 x 25 on :40 Pad-pv/25sprint } SP3 P IM 2:40
100 7:24 PM 1 x 100 on 2:00 Recovery/sculling REC D CHO 2:00
2,400 7:28 PM 16 x 50 on :45 Fly/12.5K&S 3*hard } 1x EN1 S FLY 1:30
8 x 50 on :45 Back/12.5UWK&S 2*H } EN1 S BK 1:30
8 x 50 on :50 Breast/dps 2*hard } EN1 S BR 1:40
16 x 50 on :40 Free/Descend by4t } EN2 S FR 1:20
100 8:05 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 8:09 PM 1 x 200 on 3:15 Individual Medley } 1x EN1 K IM 1:38
4 x 50 on :45 Individual Medley H } EN3 K IM 1:30
1 x 200 on 3:15 Your Stroke } EN1 K STK 1:38
4 x 50 on :45 Your Stroke } EN3 K STK 1:30
1 x 200 on 3:15 Free } EN1 K FR 1:38
4 x 50 on :45 Free hard } EN3 K FR 1:30
400 8:30 PM 8 x 50 on :50 Recovery&form drills REC D CHO 1:40
8:37 PM Finish time. Total: 7,200 meters. Stress Value = 134
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,400 19.44% Freestyle 2,000 27.78%
Aerobic Base 3,000 41.67% Backstroke 400 5.56%
Anaerobic Thresh 1,600 22.22% Breaststroke 400 5.56%
MaxVO2 600 8.33% Butterfly 800 11.11%
Alactate 600 8.33% IM 800 11.11%
Your stroke 400 5.56%
Type of Work Meters Fins 1,000 13.89%
================ ============== your choice 1,400 19.44%
Swim 3,300 45.83%
Kick 2,000 27.78%
Pull 1,000 13.89%
Drill 900 12.50%
Daily Workout [2061] for Tuesday, November 16, 2010
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,800 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
1 x 50 on :50 Scull&Catch drills } REC D FR 1:40
1 x 400 on 5:30 Pull } EN1 P CHO 1:23
1 x 50 on :50 Scull&Catch drills } REC D BK 1:40
1 x 400 on 6:15 Kick } EN2 K CHO 1:34
1 x 50 on :50 Scull&Catch drills } REC D BR 1:40
1 x 400 on 5:45 Individual Medley } EN2 S IM 1:26
1 x 50 on :50 Scull&Catch drills } REC D FLY 1:40
800 6:59 PM 8 x 100 on 1:20 Free/4pace 1ez 3des EN2 S FR 1:20
200 7:12 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
2,000 7:19 PM 1 x 2000 on 25:00 T-2000 Try!!! EN3 S FR 1:15
第2回T-2000トライ!高校生男子のみクリア!
1,000 7:46 PM 1 x 1000 on 25:00 Recovery or warm up REC S CHO 2:30
1,000 8:13 PM 1 x 200 on 3:15 Free/Kick on-b,desc } 1x EN1 K FR 1:38
1 x 200 on 3:10 Free } EN2 K FR 1:35
1 x 200 on 3:05 Free } EN2 K FR 1:33
1 x 200 on 3:00 Free } EN3 K FR 1:30
1 x 200 on 2:55 Free } EN3 K FR 1:28
200 8:30 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:34 PM Finish time. Total: 7,000 meters. Stress Value = 209
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,000 28.57% Freestyle 3,850 55.00%
Aerobic Base 600 8.57% Backstroke 50 0.71%
Anaerobic Thresh 2,000 28.57% Breaststroke 50 0.71%
MaxVO2 2,400 34.29% Butterfly 50 0.71%
IM 400 5.71%
Type of Work Meters your choice 2,600 37.14%
================ ==============
Swim 5,000 71.43%
Kick 1,400 20.00%
Pull 400 5.71%
Drill 200 2.86%
Daily Workout [2062] for Thursday, November 18, 2010
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 6:30 PM 1 x 400 on 6:00 Individual Med/Rev. } 1x REC S IM 1:30
1 x 300 on 4:20 Individual Medley } EN1 S IM 1:27
1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25
1 x 100 on 1:20 Individual Medley } EN2 S IM 1:20
400 6:46 PM 8 x 50 on :50 Kick&Swim/Br or STK EN1 K STK 1:40
800 6:55 PM 1 x 800 on 12:00 Fins/Kick&Drills EN1 D CHO 1:30
2,400 7:09 PM 12 x 200 on 2:30 Pad-pv/Sno or 1/7-/5 EN2 P FR 1:15
women/10x200 2:45
100 7:41 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 7:45 PM 8 x 100 on 1:15 Free/20x100 pace~des } 1x EN2 S FR 1:15
:30 rest } S :00
6 x 100 on 1:15 Free } EN2 S FR 1:15
:45 rest } S :00
4 x 100 on 1:15 Free/400broken } EN3 S FR 1:15
1:00 rest } S :00
2 x 100 on 1:15 Free/200broken } EN3 S FR 1:15
100 8:14 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 8:18 PM 8 x 100 on 1:35 Free/Kick on board EN2 K FR 1:35
400 8:33 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:39 PM Finish time. Total: 8,000 meters. Stress Value = 164
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,000 12.50% Freestyle 5,200 65.00%
Aerobic Base 1,500 18.75% IM 1,000 12.50%
Anaerobic Thresh 4,900 61.25% Your stroke 400 5.00%
MaxVO2 600 7.50% your choice 1,400 17.50%
Type of Work Meters
================ ==============
Swim 3,600 45.00%
Kick 1,200 15.00%
Pull 2,400 30.00%
Drill 800 10.00%
Daily Workout [2063] for Friday, November 19, 2010
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
この日は、渋滞で遅れた日。だからメニューは頭ん中、後記。
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
800 6:30 PM 1 x 800 on 12:00 Warm-up REC S CHO 1:30
1,200 6:44 PM 3 x 100 on 1:40 drills/IM order } 4x EN1 D IM 1:40
50 7:06 PM 1 x 25 on :40 Dive! } 1x SP3 S STK 2:40
1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00
500 7:10 PM 5 x 100 on 1:45 Kick/ez-Hard50 EN2 K CHO 1:45
500 7:21 PM 5 x 100 on 1:30 Pull/ez-Hard50 EN2 P CHO 1:30
200 7:30 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
1,200 7:36 PM 8 x 50 on :40 Free/7foot-1hand } 1x EN3 S FR 1:20
1:00 rest } S :00
8 x 50 on :50 Individual Med.by2t } EN3 S IM 1:40
1:00 rest } S :00
8 x 50 on 1:00 Your Stroke } SP1 S STK 2:00
200 8:00 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
1,000 8:06 PM 1 x 1000 on 12:30 Free/T-2000lap EN3 S FR 1:15
試合前にも係わらず、第2回T-2000で初回を
上回れなかった選手は、T-1000を制限付きで。
500 8:20 PM 1 x 500 on 5:00 Free/~descend EN3 S FR 1:00
でもって、さらに500(T_T)
350 8:27 PM 1 x 350 on 5:00 Recovery/swim-down REC S CHO 1:26
8:32 PM Finish time. Total: 6,500 meters. Stress Value = 223
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,575 24.23% Freestyle 1,900 29.23%
Aerobic Base 1,200 18.46% IM 1,600 24.62%
Anaerobic Thresh 1,000 15.38% Your stroke 425 6.54%
MaxVO2 2,300 35.38% your choice 2,575 39.62%
Lactate Toleranc 400 6.15%
Alactate 25 0.38%
Type of Work Meters
================ ==============
Swim 4,300 66.15%
Kick 500 7.69%
Pull 500 7.69%
Drill 1,200 18.46%
で、結果的に、21日のレースでは、やり直し組もやり直ししなかった組(=2回目の結果がよかった
選手も)も良かったな。
Daily Workout [2064] for Saturday, November 20, 2010
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,600 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
1 x 400 on 7:00 Kick } REC K CHO 1:45
1 x 400 on 7:00 Scull&Pull } REC P CHO 1:45
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
400 6:58 PM 8 x 50 on 1:00 drills REC D CHO 2:00
500 7:08 PM 20 x 25 on :30 Your Stroke/hard SP1 S STK 2:00
Dis/10*400 6'~4'40"
IM~Free descend
400 7:20 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
2,400 7:29 PM 1 x 800 on 13:00 Kick sets } 1x REC K CHO 1:38
1 x 800 on 13:00 Pull sets } REC P CHO 1:38
1 x 800 on 13:00 Swim sets } REC S CHO 1:38
100 8:10 PM 4 x 25 on 2:00 Dive! SP3 S STK 8:00
600 8:20 PM 1 x 600 on 12:00 Recovery/swim-down REC S CHO 2:00
8:32 PM Finish time. Total: 6,000 meters. Stress Value = 53
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 5,000 83.33% IM 400 6.67%
Aerobic Base 400 6.67% Your stroke 600 10.00%
Lactate Toleranc 500 8.33% your choice 5,000 83.33%
Alactate 100 1.67%
Type of Work Meters
================ ==============
Swim 3,200 53.33%
Kick 1,200 20.00%
Pull 1,200 20.00%
Drill 400 6.67%
Daily Workout [2065] for Sunday, November 21, 2010
Junior K-1 Team Shimaco's Group [2,9]
SET 15 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
1,500 10:00 AM 1 x 1500 on 60:00 Race@Amagasaki w-up REC S CHO 4:00
800 11:15 AM 1 x 800 on 60:00 Warm-up REC S CHO 7:30
800 12:30 PM 1 x 800~1500 Free/Race EN3 S FR 1:15
400 12:55 PM 8 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
200 1:18 PM 1 x 200 on 3:00 Individual Medley SP2 S IM 1:30
400 1:36 PM 8 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1:44 PM Finish time. Total: 4,100 meters. Stress Value = 75
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,100 75.61% Freestyle 800 19.51%
MaxVO2 800 19.51% IM 200 4.88%
Peak Lactate 200 4.88% your choice 3,100 75.61%
Type of Work Meters
================ ==============
Swim 4,100 100.00%
でもって12歳フミカ選手は初800FRで9:15と先日紹介したヨシムと同タイム@@の好タイムで泳いだ。
そしてその後の200IMで2:23と2秒ほどベストで13歳区分のJを突破したのであった。
中1ヨシムVSフミカ第一戦は引き分けってことね^^。
Daily Workout [2066] for Monday, November 22, 2010
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,600 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
1 x 400 on 6:00 IM/25drills-75swim } EN1 D IM 1:30
1 x 400 on 7:00 Br/3k-2k-1k&dpswim } EN1 K BR 1:45
1 x 400 on 6:00 Fins/uw-side-hupk } EN1 K FIN 1:30
1,200 6:57 PM 3 x 100 on 1:30 Fins/uwk&teawase stk } 1x EN1 D FLY 1:30
3 x 100 on 1:25 Fins-pad/krls } EN1 D BK 1:25
3 x 100 on 1:35 Fins-pad/dol-br } EN1 D BR 1:35
3 x 100 on 1:20 Fins-pad/dps 7brth } EN2 S FR 1:20
100 7:16 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,700 7:20 PM 1 x 200 on 3:00 Butterfly/EMH } 3x EN2 S FLY 1:30
1 x 300 on 4:30 IM/MHE } EN2 S IM 1:30
1 x 400 on 6:00 Free/HEM } EN2 S FR 1:30
100 8:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 8:06 PM 6 x 50 on :50 Kick/no-board 1-5des } 4x EN1 K IM 1:40
6*kick&swim form }
300 8:28 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:33 PM Finish time. Total: 7,200 meters. Stress Value = 102
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 900 12.50% Freestyle 1,500 20.83%
Aerobic Base 3,300 45.83% Backstroke 300 4.17%
Anaerobic Thresh 3,000 41.67% Breaststroke 700 9.72%
Butterfly 900 12.50%
Type of Work Meters IM 2,500 34.72%
================ ============== Fins 400 5.56%
Swim 3,900 54.17% your choice 900 12.50%
Kick 2,000 27.78%
Drill 1,300 18.06%