今週末までの練習でR。
予選会後は、キックやプルに量に強弱つけたりしている。
選手は確認のこと(って見てないか)。
昨年の全国JOCの決勝タイムのスイマガコピーしてプールサイドに貼っつけてる。
D女200FR1分58秒^^;
確か、高速水着の最後の大会ってこともあるけど、まああああああああああああ
コーチの頭ん中変えなきゃ話しにならんな、こりゃ@@。
誰か、話しして(笑)。
第3期の選手は、いずれ勝ちに行きたいな、JO。
*ああ、これはね、第1期はJO勝ちに行って、第2期はJO勝ちに行かなかった
って言う、K-1ネタの延長でR。
Daily Workout [2132] for Tuesday, February 15, 2011
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
====== ======== ============================================ === = === ====
800 6:30 PM 1 x 800 on 12:00 Warm-up REC S CHO 1:30
1,200 6:44 PM 1 x 400 on 6:40 Butterfly/kick } 1x EN1 K FLY 1:40
1 x 400 on 6:00 Butterfly/pull 2brth } EN1 P FLY 1:30
1 x 400 on 5:00 Butterfly/swim neg } EN2 S FLY 1:15
1,700 7:04 PM 16 x 100 on 1:15 Free/padv 1-4des alt } 1x EN2 P FR 1:15
1 x 100 on 2:00 recovery scull } REC D CHO 2:00
3,200 7:28 PM 4 x 400 on 5:40 Individual Med/des } 1x EN2 S IM 1:25
4 x 400 on 5:10 Free/1-3des,4ascend } EN2 S FR 1:18
300e-200e-100e-50e }
800 8:13 PM 16 x 50 on :50 kick your stroke EN2 K STK 1:40
1-12des/13-16K&Swim
300 8:28 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:33 PM Finish time. Total: 8,000 meters. Stress Value = 141
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,200 15.00% Freestyle 3,200 40.00%
Aerobic Base 800 10.00% Butterfly 1,200 15.00%
Anaerobic Thresh 6,000 75.00% IM 1,600 20.00%
Your stroke 800 10.00%
Type of Work Meters your choice 1,200 15.00%
================ ==============
Swim 4,700 58.75%
Kick 1,200 15.00%
Pull 2,000 25.00%
Drill 100 1.25%
Daily Workout [2133] for Thursday, February 17, 2011
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 } 2x REC S CHO 1:30
8 x 50 on :45 IM2t/1sKS,2sRSLS25m } EN1 D IM 1:30
2,400 6:56 PM 1 x 800 on 12:00 Fins/Kick no-b,no-st } 1x EN1 K FIN 1:30
1 x 800 on 12:00 Fins-Padolphin Brstk } EN1 D BR 1:30
1 x 800 on 10:00 Fins-pad-sno or7brth } EN2 D FR 1:15
100 7:32 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 7:36 PM 8 x 100 on 1:35 K&S/75-50-25k alt } 1x EN2 K STK 1:35
IMers is br }
8 x 100 on 1:35 Pull/1-4des alt } EN1 P STK 1:35
IMers is bk(Hup25-P }
100 8:03 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,400 8:07 PM 4 x 200 on 2:30 Free/neg } 1x EN1 S FR 1:15
4 x 200 on 2:25 Free/AT-en2 } EN2 S FR 1:13
4 x 200 on 2:40 Free/1ez-2Hard-1asce } EN3 S FR 1:20
300 8:39 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:44 PM Finish time. Total: 8,500 meters. Stress Value = 150
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,300 15.29% Freestyle 3,200 37.65%
Aerobic Base 4,000 47.06% Breaststroke 800 9.41%
Anaerobic Thresh 2,400 28.24% IM 800 9.41%
MaxVO2 800 9.41% Your stroke 1,600 18.82%
Fins 800 9.41%
Type of Work Meters your choice 1,300 15.29%
================ ==============
Swim 3,700 43.53%
Kick 1,600 18.82%
Pull 800 9.41%
Drill 2,400 28.24%
Daily Workout [2134] for Friday, February 18, 2011
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
====== ======== ============================================ === = === ====
800 6:00 PM 1 x 800 on 12:00 Warm-up/Fins on REC D FIN 1:30
2,000 6:14 PM 1 x 400 on 6:30 Individual Medley } 1x EN1 K IM 1:38
1 x 300 on 4:20 Individual Medley } EN1 P IM 1:27
1 x 200 on 2:50 Individual Medley } EN1 S IM 1:25
1 x 100 on 2:00 Individual Medley } REC D IM 2:00
1 x 400 on 6:30 Your Stroke(IMis Br) } EN1 K STK 1:38
1 x 300 on 4:20 Your Stroke } EN1 P STK 1:27
1 x 200 on 2:50 Your Stroke } EN1 S STK 1:25
1 x 100 on 2:00 Your Stroke } REC D STK 2:00
100 6:47 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
3,200 6:52 PM 4 x 200 on 2:55 Your Stroke(IMis Br) } 1x EN1 S STK 1:28
4 x 200 on 2:45 Individual Med/stk H } EN2 S IM 1:23
4 x 200 on 2:35 Free/dps } EN2 S FR 1:18
rest60sec. }
4 x 200 on 2:25 Free/Hard! } EN3 S FR 1:13
100 7:37 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,200 7:42 PM 12 x 100 on 1:40 K/100k-75ks-50ks EN1 K CHO 1:40
-25ks by4t/kick neg
1,600 8:04 PM 16 x 100 on 1:20 P/9753brth by4/desce EN1 P FR 1:20
400 8:27 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:33 PM Finish time. Total: 9,400 meters. Stress Value = 147
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,600 17.02% Freestyle 3,200 34.04%
Aerobic Base 5,400 57.45% IM 1,800 19.15%
Anaerobic Thresh 1,600 17.02% Your stroke 1,800 19.15%
MaxVO2 800 8.51% Fins 800 8.51%
your choice 1,800 19.15%
Type of Work Meters
================ ==============
Swim 4,200 44.68%
Kick 2,000 21.28%
Pull 2,200 23.40%
Drill 1,000 10.64%
Daily Workout [2135] for Saturday, February 19, 2011
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
====== ======== =========================================== === = === ====
1,200 7:00 AM 1 x 400 on 6:00 Warm-up/300ch-100IM } 1x REC S CHO 1:30
1 x 400 on 6:00 Pull/200ch-200IM } REC P CHO 1:30
1 x 400 on 7:00 Kick/100ch-300IM } REC K IM 1:45
1,000 7:21 AM 20 x 50 on :45 IMord&stk/25krl&Hup EN1 D IM 1:30
25Swim
1,200 7:38 AM 1 x 50 on :40 Free/Dash Kick } 3x SP1 K FR 1:20
1 x 50 on 1:00 Free/ez Kick } REC K FR 2:00
1 x 50 on :35 Free/Dash Pull pv } SP1 P FR 1:10
1 x 50 on :55 Free/ez Pull } REC P FR 1:50
1 x 50 on :30 Free/Dash Pad Swim } SP1 P FR 1:00
1 x 50 on 1:00 Free/ez Pad Swim } REC P FR 2:00
1 x 50 on :30 Free/Dash Swim } SP1 S FR 1:00
1 x 50 on 1:00 Free/ez Swim } REC S BK 2:00
800 7:58 AM 1 x 800 on 12:00 Pull/speed play EN1 P CHO 1:30
800 8:12 AM 1 x 800 on 13:00 Kick/speed play EN1 K CHO 1:38
100 8:27 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 8:31 AM 1 x 200 on 2:45 Free or IM/des-sets } 1x EN1 S IM 1:23
1 x 200 on 2:40 Free or IM } EN1 S IM 1:20
1 x 200 on 2:35 Free or IM } EN2 S IM 1:18
1 x 200 on 2:30 Free or ? } EN2 S FR 1:15
1 x 200 on 2:25 Free } EN2 S FR 1:13
1 x 200 on 2:20 Free } EN2 S FR 1:10
1 x 200 on 2:15 Free } EN3 S FR 1:08
1 x 200 on 2:10 Free } EN3 S FR 1:05
400 8:53 AM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:59 AM Finish time. Total: 7,100 meters. Stress Value = 130
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,300 32.39% Freestyle 2,050 28.87%
Aerobic Base 3,000 42.25% Backstroke 150 2.11%
Anaerobic Thresh 800 11.27% IM 2,000 28.17%
MaxVO2 400 5.63% your choice 2,900 40.85%
Lactate Toleranc 600 8.45%
Type of Work Meters
================ ==============
Swim 2,800 39.44%
Kick 1,500 21.13%
Pull 1,800 25.35%
Drill 1,000 14.08%
Daily Workout [2137] for Tuesday, February 22, 2011
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,400 6:30 PM 1 x 800 on 11:30 Warm-up } 1x REC S CHO 1:26
1 x 800 on 11:30 Individual Medley } EN1 S IM 1:26
1 x 800 on 11:30 Fins Kick no-stk&bd } EN1 K FIN 1:26
1,600 7:06 PM 4 x 400 on 5:00 Pad-v/3Fr brth7e5m3H EN2 P FRB 1:15
by1t/4*bk recovery
1,200 7:27 PM 1 x 200 on 3:30 Kick/ez cho(IMis Br) } 3x EN1 K CHO 1:45
4 x 50 on :45 Kickyourstk orIM/H! } EN3 K STK 1:30
100 7:48 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 7:51 PM 4 x 100 on 1:40 Your Stroke/hard } 1x EN3 S STK 1:40
4 x 100 on 1:30 Individual Medord/en } EN2 S IM 1:30
4 x 100 on 1:20 Free&backstroke } EN1 S FRB 1:20
4 x 100 on 1:10 Free/Haaaaaaaard! } EN3 S FR 1:10
100 8:15 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 8:18 PM 4 x 200 on 3:15 Free/Kick on board. EN1 K FR 1:38
200 8:32 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:35 PM Finish time. Total: 8,000 meters. Stress Value = 174
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,200 15.00% Freestyle 1,200 15.00%
Aerobic Base 3,400 42.50% IM 1,200 15.00%
Anaerobic Thresh 2,000 25.00% Your stroke 1,000 12.50%
MaxVO2 1,400 17.50% Fins 800 10.00%
your choice 1,800 22.50%
Type of Work Meters Free-Backstroke 2,000 25.00%
================ ==============
Swim 3,600 45.00%
Kick 2,800 35.00%
Pull 1,600 20.00%
Daily Workout [2138] for Thursday, February 24, 2011
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 4 x 100 on 1:20 Free } 1x EN1 S FR 1:20
8 x 50 on :45 IM/drill&Swim } EN1 D IM 1:30
4 x 100 on 1:25 Backstroke } REC S BK 1:25
8 x 50 on :45 Free/drill&swim } EN1 D FR 1:30
100 6:55 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 6:59 PM 1 x 500 on 7:15 Fins/sidek } 1x EN1 K FIN 1:27
5 x 100 on 1:25 Drills your stk } EN1 D FIN 1:25
10 x 50 on :45 HupBackK&Bkswim } REC D FIN 1:30
100 7:23 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,800 7:27 PM 3 x 100 on 1:15 Free/4brs en1 } 2x EN1 S FR 1:15
1 x 50 on :45 Backstroke } REC S BK 1:30
4 x 100 on 1:20 Free/6brs en1-2 } EN2 S FR 1:20
1 x 50 on :45 Backstroke } REC S BK 1:30
6 x 100 on 1:25 Free/8brs en1-3 } EN2 S FR 1:25
1,500 8:07 PM 1 x 1500 on 20:00 Pull IMord100&FR*3s EN1 P FRM 1:20
IM&Br 1s&1000dol-br
400 8:29 PM 1 x 400 on 6:00 Recovery/swim-down REC S IM 1:30
8:35 PM Finish time. Total: 8,000 meters. Stress Value = 91
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,700 21.25% Freestyle 3,400 42.50%
Aerobic Base 4,300 53.75% Backstroke 600 7.50%
Anaerobic Thresh 2,000 25.00% IM 800 10.00%
Free-medley 1,500 18.75%
Type of Work Meters Fins 1,500 18.75%
================ ============== your choice 200 2.50%
Swim 4,200 52.50%
Kick 500 6.25%
Pull 1,500 18.75%
Drill 1,800 22.50%
Daily Workout [2139] for Friday, February 25, 2011
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
====== ======== ============================================ === = === ====
1,200 6:30 PM 1 x 1200 on 18:00 MIX STK REC S MIX 1:30
3,000 6:50 PM 1 x 100 on 1:15 Free } 1x EN2 S FR 1:15
1 x 200 on 2:30 Free } EN2 S FR 1:15
1 x 300 on 3:45 Free } EN2 S FR 1:15
1 x 400 on 5:00 Free } EN2 S FR 1:15
1 x 200 on 3:00 Butterfly } EN1 S FLY 1:30
1 x 200 on 2:45 Backstroke } EN1 S BK 1:23
1 x 100 on 1:45 STK DRLS } REC D CHO 1:45
1 x 100 on 1:45 KICK DRLS } REC D CHO 1:45
1 x 200 on 3:15 Breaststroke } EN1 S BR 1:38
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 400 on 5:00 Free HARD } EN3 S FR 1:15
1 x 300 on 3:45 Free HARD } EN3 S FR 1:15
1 x 200 on 2:30 Free HARD } EN3 S FR 1:15
1 x 100 on 1:15 Free HARD } EN3 S FR 1:15
100 7:32 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 7:36 PM 1 x 400 on 5:30 FINS MIX } 4x EN1 K FIN 1:23
1 x 100 on 1:40 FINS HEAD UP BK KICK } EN1 K FIN 1:40
100 8:07 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 8:11 PM 8 x 50 on :50 Your Stroke/kickdril } 1x EN1 K STK 1:40
8 x 50 on :50 Your Stroke/pull or } EN1 P STK 1:40
8 x 50 on :50 Your Stroke/2H1E alt } SP1 S STK 1:40
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 = 163
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,000 25.00% Freestyle 2,000 25.00%
Aerobic Base 3,600 45.00% Backstroke 200 2.50%
Anaerobic Thresh 1,000 12.50% Breaststroke 200 2.50%
MaxVO2 1,000 12.50% Butterfly 200 2.50%
Lactate Toleranc 400 5.00% IM 200 2.50%
Your stroke 1,200 15.00%
Type of Work Meters Fins 2,000 25.00%
================ ============== your choice 800 10.00%
Swim 5,000 62.50% Mix-stroke 1,200 15.00%
Kick 2,400 30.00%
Pull 400 5.00%
Drill 200 2.50%
Daily Workout [2140] for Saturday, February 26, 2011
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 7:00 AM 10 x 100 on 1:30 am DRILLS REC D FR 1:30
1,000 7:17 AM 1 x 100 on 1:30 Individual Medley } 1x EN1 S IM 1:30
1 x 200 on 3:00 FLY-IM } EN1 S IM 1:30
1 x 300 on 4:30 BR-IM } EN1 S IM 1:30
1 x 400 on 6:00 BR-IM } EN1 S IM 1:30
2,000 7:34 AM 10 x 200 on 2:35 -5/2:40,-2:30IN EN3 S FR 1:18
4-6-8BRS-EZ-HARD alt
100 8:02 AM 1 x 100 on 2:00 Backstroke REC S BK 2:00
2,000 8:06 AM 1 x 100 on 1:30 ORDER 1SET } 4x EN1 P IM 1:30
1 x 100 on 1:30 } EN1 K IM 1:30
1 x 300 on 4:30 SWIM } EN1 S IM 1:30
100 8:38 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
600 8:42 AM 1 x 100 on 2:00 Swim Hard! } 3x SP1 S FR 2:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
300 8:56 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
9:01 AM Finish time. Total: 7,100 meters. Stress Value = 191
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,800 25.35% Freestyle 3,300 46.48%
Aerobic Base 3,000 42.25% Backstroke 100 1.41%
MaxVO2 2,000 28.17% IM 3,000 42.25%
Lactate Toleranc 300 4.23% your choice 700 9.86%
Type of Work Meters
================ ==============
Swim 5,300 74.65%
Kick 400 5.63%
Pull 400 5.63%
Drill 1,000 14.08%