合宿2日目、Yoshino-Coachメニュー!
いやぁ、ハードに泳いでます。私の出る幕はなさそう(笑)。
そろそろ、ケアの達人しほねーの出番が多くなってきた。
ほなまた明日。
Daily Workout [2093] for Sunday, December 26, 2010
Junior Fly Group [2,6]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,500 9:15 AM 1 x 200 on 2:50 Free/Yoshino-C Menu } 3x EN1 S FR 1:25
1 x 100 on 1:30 Free/6Beat BrthRL1/3 } EN1 S FR 1:30
1 x 200 on 3:20 IM/K-Swim } EN1 K IM 1:40
700 9:40 AM 4 x 50 on 1:00 Hup-Swim } 1x REC D CHO 2:00
4 x 50 on 1:00 Drills } REC D CHO 2:00
6 x 50 on 1:00 IMsw 1-3HE,4-6EH } SP3 S IM 2:00
1,500 9:56 AM 1 x 100 on 2:00 Kick/choice smooth } 10x REC K CHO 2:00
1 x 50 on :45 Kick Hard } SP1 K CHO 1:30
100 10:25 AM 1 x 100 on 2:30 Recovery/swim-down REC S CHO 2:30
2,000 10:29 AM 5 x 100 on 1:30 Free/Pad pv 4H1E } 1x EN3 P FR 1:30
5 x 100 on 1:30 Free/pv 4H1E } EN3 P FR 1:30
5 x 100 on 1:40 Fly or IM/Pad pv4H1E } EN3 P FLY 1:40
5 x 100 on 1:40 Fly or IM pv 4H1E } EN3 P FLY 1:40
100 11:03 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
2,400 11:08 AM 4 x 200 on 2:35 Free } 1x EN2 S FR 1:18
4 x 200 on 2:30 Free } EN2 S FR 1:15
4 x 200 on 2:25 Free } EN2 S FR 1:13
100 11:40 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
300 11:45 AM 6 x 50 on 1:15 12.5SPE,25SPE,ESP25 SP3 S CHO 2:30
400 11:54 AM 1 x 400 on 7:00 Recovery/swim-down REC S CHO 1:45
12:01 PM Finish time. Total: 9,100 meters. Stress Value = 272
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,100 23.08% Freestyle 4,300 47.25%
Aerobic Base 1,500 16.48% Butterfly 1,000 10.99%
Anaerobic Thresh 2,400 26.37% IM 900 9.89%
MaxVO2 2,000 21.98% your choice 2,900 31.87%
Lactate Toleranc 500 5.49%
Alactate 600 6.59%
Type of Work Meters
================ ==============
Swim 4,600 50.55%
Kick 2,100 23.08%
Pull 2,000 21.98%
Drill 400 4.40%
Daily Workout [2094] for Sunday, December 26, 2010
Junior Fly Group [2,6]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,000 3:40 PM 1 x 800 on 13:00 SKPS/Yoshino-C Menu } 1x REC D CHO 1:38
2 x 200 on 2:30 Free/Des } EN1 S FR 1:15
2 x 200 on 2:35 Free } EN2 S FR 1:18
2 x 200 on 2:40 Free } EN3 S FR 1:20
1,200 4:10 PM 4 x 50 on :40 Free/Hard } 3x EN3 S FR 1:20
1 x 50 on 1:00 your choice ez } REC S CHO 2:00
2 x 50 on :35 Free/Hard } EN3 S FR 1:10
1 x 50 on 1:10 your choice ez } REC S CHO 2:20
1,200 4:30 PM 1 x 400 on 5:00 Free/dps200-Bldup } 1x EN2 P FR 1:15
1 x 400 on 6:00 IM/Even200-200 } EN2 P IM 1:30
1 x 400 on 5:30 Butterfly/Neg } EN2 P FLY 1:23
200 4:48 PM 1 x 200 on 5:30 Recovery/swim-down REC S CHO 2:45
700 4:55 PM 1 x 100 on 1:45 Butterfly } 2x EN3 K FLY 1:45
1 x 50 on 1:15 Bk dolphin } EN1 K FLY 2:30
1 x 25 on :30 UW Bk-dol } SP3 K FLY 2:00
1 x 50 on 1:15 Side-dol } EN1 K FLY 2:30
1 x 25 on :30 UW side-dol } SP3 K FLY 2:00
1 x 50 on 1:15 Butterfly } EN1 K FLY 2:30
1 x 25 on :30 UW-dol } SP3 K FLY 2:00
1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00
5:13 PM 3:00 Rest S :00
3,100 5:16 PM 10 x 100 on 1:40 Butterfly Fast! } 1x EN3 S FLY 1:40
8 x 100 on 1:50 Butterfly } EN3 S FLY 1:50
6 x 100 on 2:00 Butterfly } SP1 S FLY 2:00
4 x 100 on 2:10 Butterfly } SP1 S FLY 2:10
2 x 100 on 2:20 Butterfly } SP1 S FLY 2:20
1 x 100 on 1:10 Butterfly } SP1 S FLY 1:10
600 6:16 PM 1 x 600 on 10:00 Recovery/swim-down REC S CHO 1:40
6:26 PM Finish time. Total: 9,000 meters. Stress Value = 382
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,950 21.67% Freestyle 2,500 27.78%
Aerobic Base 700 7.78% Butterfly 4,150 46.11%
Anaerobic Thresh 1,600 17.78% IM 400 4.44%
MaxVO2 3,300 36.67% your choice 1,950 21.67%
Lactate Toleranc 1,300 14.44%
Alactate 150 1.67%
Type of Work Meters
================ ==============
Swim 6,350 70.56%
Kick 650 7.22%
Pull 1,200 13.33%
Drill 800 8.89%