シマコスな音楽
店主直通メール

PROFILE
BusSelecta


shimacos


shimacos


follow shimacos?



capture.heartrails


080405_181033_ed.jpg
シマコスイムキャップ発注フォームβ版



ひめくりストラップ

☆シマコスグッズ一覧☆
☆グッズ直売店☆
RECENT COMMENTS


TeamK-1競泳本店

ウラシマTeamK-1ブログ
CATEGORIES
ユニセフ募金 シマコスな人々 ひめくりな人々 シマコストラップな人々 子供の館 korea エイスケ挙式 ドキドキドン! 第一回シマコス杯 王子動物園 兄宅 1L for 10L タンブラーシマコス柄配布 大塩駅前 むちゃむちゃな人生 叱る?怒る パワイチ保育園の運動会 ハルカ挙式 第二回シマコス杯 冬の海水浴場 小豆島 軽井沢 沖縄

LINKS
qrcode
無料ブログ作成サービス JUGEM


ARCHIVES

06
--
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
--
>>
<<
--
嶋谷ひでき後援会事務所兼
ひとづくり町づくりバーチャル空間

ゲン兄、自然学校へ
そして、月曜日からゲン兄は自然学校へ行った。




続きを読む >>
| 子育つ | 07:00 | comments(0) | - |
6月23日 -父重雄、他界。享年90(満89歳)-
そして、親父が他界し1週間が経った。




 
続きを読む >>
| ローカル | 23:16 | - | - |
うれしそうな泳ぎ
訳あって、昨日は5日ぶりの指導だった。
選手の中に”うれしそうな泳ぎ”の選手がいて、そんな泳ぎを見てたら自分もうれしかった。

そう。
25年もコーチしてたら、泳いでる選手の感情なんて手に取るように分かる。

まー今日からまた普通の泳ぎだろうけどね(笑)。




ほなまたよろしゅう♪



ジュニアコーチ
ウラシマん









| | 17:23 | comments(0) | - |
背くらべ
picsay-1308747728.jpg
親父の見舞いに実家へ行く(って、すぐそこだけど)。

久しぶりに子らの身長を柱に書き込む。
子らの親父(親父の息子)は昭和40年4月生まれだから、S49は当時三年生9歳、S50は当時四年生10歳となる。

五年生10歳ゲン兄で5センチ、三年生9歳パワイチ(こと次男ソウ)は7センチはデカいな。


ガツガツ食べて大きくなれ。
喫茶シマコス


おじいちゃんがんばれ。
ハナゲンソウ




| 子育つ | 23:27 | comments(0) | - |
6/23-/25の中学生と大人組の競泳練習メニュー
6/23(木)-6/25(土)までの中学生&大人組の練習をアップしておきます。
不在時は、メニューにて自主練習でよろしくね。
中学生はハードに!!
大人組は各自スケジュールに合わせて、変更可能!


                Daily Workout [2227] for Thursday, June 23, 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
====== ========  ===================================== === = ===  ====
 1,600  6:30 PM   4 x 400 on 6:00 Cho-flyfr-bkfr-brfr  REC S FRM  1:30
 1,000  6:55 PM   5 x 200 on 2:30 Padv/descend         EN2 P PAD  1:15
 1,000  7:09 PM  10 x 100 on 1:25 pv/3flbk-3bkbr4frdes EN2 P IM   1:25
   100  7:25 PM   1 x 100 on 2:00 Recovery/swim-down   REC S CHO  2:00
 2,100  7:28 PM   1 x  50 on  :40 Free/set des } 1x    EN1 S FR   1:20
                  1 x 100 on 1:20 Free         }       EN1 S FR   1:20
                  1 x 200 on 2:40 Free         }       EN1 S FR   1:20
                  1 x 300 on 3:50 Free         }       EN2 S FR   1:17
                  1 x 400 on 5:00 Free         }       EN2 S FR   1:15
                  1 x 400 on 4:50 Free         }       EN3 S FR   1:13
                  1 x 300 on 3:50 Free         }       EN2 S FR   1:17
                  1 x 200 on 2:40 Free         }       EN2 S FR   1:20
                  1 x 100 on 1:20 Free         }       EN1 S FR   1:20
                  1 x  50 on  :40 Free         }       EN1 S FR   1:20
   200  7:56 PM   8 x  25 on  :30 Free-bk              REC D FRB  2:00
 1,000  8:01 PM  20 x  50 on  :50 1-4kick des 5xsides  EN2 K FR   1:40
   400  8:19 PM  16 x  25 on  :30 IM/drill by4t        REC D IM   2:00
   600  8:28 PM   1 x 600 on 9:00 Fins/IM kick&drills  REC K IM   1:30
   200  8:38 PM   1 x 200 on 4:00 Recovery/swim-down   REC S CHO  2:00
        8:42 PM Finish time.  Total: 8,200 meters.  Stress Value = 124

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  3,100  37.80%  Freestyle         3,100  37.80%
    Aerobic Base        500   6.10%  IM                2,000  24.39%
    Anaerobic Thresh  4,200  51.22%  Free-medley       1,600  19.51%
    MaxVO2              400   4.88%  Paddles           1,000  12.20%
                                     your choice         300   3.66%
    Type of Work             Meters  Free-Backstroke     200   2.44%
    ================ ==============
    Swim              4,000  48.78%
    Kick              1,600  19.51%
    Pull              2,000  24.39%
    Drill               600   7.32%


                 Daily Workout [2228] for Friday, June 24, 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
====== ========  ============================================= === = ===  ====
 1,000  6:30 PM   1 x 1000 on 15:00 w-up                       REC S CHO  1:30
   500  6:46 PM  10 x   50 on   :50 Kick&Swim/br+IM            EN1 D BR   1:40
 1,200  6:56 PM   3 x  400 on  5:45 kick&drill/Fins on         EN1 K CHO  1:26
   100  7:15 PM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 2,700  7:18 PM  10 x   50 on   :50 Stroke(IM-BR)/1-5des } 1x  EN2 S STK  1:40
                  3 x  200 on  2:45 Individual Medley    }     EN2 S IM   1:23
                  4 x  400 on  5:15 Free/5:00~des        }     EN2 S FR   1:19
   100  7:57 PM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 2,000  8:00 PM  20 x  100 on  1:30 IM-Bk-FR-25br75fr 5t       EN1 P IM   1:30
   200  8:31 PM   8 x   25 on   :30 3drill/1sprint swm         SP3 D STK  2:00
   200  8:36 PM   1 x  200 on  4:00 Recovery/swim-down         REC S CHO  2:00
        8:40 PM Finish time.  Total: 8,000 meters.  Stress Value = 109

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,400  17.50%  Freestyle         1,600  20.00%
    Aerobic Base      3,700  46.25%  Breaststroke        500   6.25%
    Anaerobic Thresh  2,700  33.75%  IM                2,600  32.50%
    Alactate            200   2.50%  Your stroke         700   8.75%
                                     your choice       2,600  32.50%
    Type of Work             Meters
    ================ ==============
    Swim              4,100  51.25%
    Kick              1,200  15.00%
    Pull              2,000  25.00%
    Drill               700   8.75%


                Daily Workout [2229] for Saturday, June 25, 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
====== ========  ======================================== === = ===  ====
 3,200  7:00 AM  4 x 100 on 1:30 W-up  } 2x               EN1 S CHO  1:30
                 1 x 400 on 5:30 Pull  }                  EN1 P CHO  1:23
                 2 x 200 on 3:15 K&SWM }                  EN1 S IM   1:38
                 1 x 400 on 5:00 Free  }                  EN2 S FR   1:15
   200  7:47 AM  8 x  25 on  :30 Stk/3t,sp3-1ez           SP3 S STK  2:00
   400  7:52 AM  4 x 100 on 1:45 Recovery/ez kick         REC K CHO  1:45
 1,400  8:00 AM  8 x  50 on  :40 Free/dps           } 1x  EN1 S FR   1:20
                 1 x 100 on 1:40 Recovery/swim-down }     REC S CHO  1:40
                 8 x  50 on  :45 Free/EH,HE alt     }     EN2 S FR   1:30
                 1 x 100 on 1:45 Recovery/swim-down }     REC S CHO  1:45
                 8 x  50 on  :50 Free/1E-1hard      }     EN3 S FR   1:40
   100  8:23 AM  1 x 100 on 2:00 Recovery/swim-down       REC S CHO  2:00
 1,600  8:26 AM  1 x 100 on 1:30 Individual Medley } 1x   EN1 S IM   1:30
                 1 x 200 on 2:55 Individual Medley }      EN1 S IM   1:28
                 1 x 300 on 4:15 Individual Medley }      EN2 S IM   1:25
                 1 x 400 on 5:30 Individual Medley }      EN2 S IM   1:23
                 1 x 300 on 4:05 Individual Medley }      EN3 S IM   1:22
                 1 x 200 on 2:40 Individual Medley }      EN3 S IM   1:20
                 1 x 100 on 1:15 Individual Medley }      EN3 S IM   1:15
   600  8:50 AM  3 x 200 on 3:10 Recovery/drill           REC D CHO  1:35
        9:00 AM Finish time.  Total: 7,500 meters.  Stress Value = 151

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,300  17.33%  Freestyle         2,000  26.67%
    Aerobic Base      3,100  41.33%  IM                2,400  32.00%
    Anaerobic Thresh  1,900  25.33%  Your stroke         200   2.67%
    MaxVO2            1,000  13.33%  your choice       2,900  38.67%
    Alactate            200   2.67%
                                   
    Type of Work             Meters
    ================ ==============
    Swim              5,700  76.00%
    Kick                400   5.33%
    Pull                800  10.67%
    Drill               600   8.00%
| | 00:40 | comments(0) | - |
6/16-/21の競泳練習メニュー(stk,IM,dis)
                Daily Workout [2220] for Thursday, June 16, 2011
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
 1,800  6:30 PM   1 x 800 on 12:30 Warm-up/skps        } 1x   REC D CHO  1:34
                  1 x 400 on  6:00 25drls-75swm/IM     }      EN1 D IM   1:30
                  1 x 200 on  3:00 Free/speed play     }      EN2 S FR   1:30
                  1 x 400 on  6:00 25drls-75swm/Stroke }      EN1 D STK  1:30
   200  6:59 PM   8 x  25 on   :40 Sprint-ez(Headup etc       SP3 S STK  2:40
 1,200  7:06 PM   4 x 100 on  1:30 Individual Med/ord. } 1x   EN1 P IM   1:30
                  4 x 100 on  1:25 Free/25bk-jog       }      EN1 P FRB  1:25
                  4 x 100 on  1:20 Free/desc.          }      EN2 P FR   1:20
 1,200  7:25 PM   1 x 400 on  6:30 Individual Med/Kick } 1x   EN1 K IM   1:38
                  1 x 400 on  6:30 Your Stroke(IM-Br)  }      EN1 K STK  1:38
                  1 x 400 on  6:00 Fins Kick           }      EN1 K FIN  1:30
   100  7:46 PM   1 x 100 on  2:00 Recovery/swim-down         REC S CHO  2:00
   600  7:50 PM  20 x  25 on  1:00 MID/25Dive!orFins sp } 1x  SP3 S STK  4:00
                                   25recovery           }               
                                   IM/10x100 2'mix sets }               
                                   DIS/10x150 EMH&Hby5t }               
                                                        }               
                  1 x 100 on  3:00 Recovery/swim-down   }     REC S CHO  3:00
 1,000  8:15 PM  10 x 100 on  1:15 IM&DIS/Free 400pace        EN3 S FR   1:15
                                   MID/10x50-100F.P                     
                                   IM7,000m/DIS7,500m                   
   400  8:29 PM   8 x  50 on   :50 Recovery/good stroke       REC S CHO  1:40
        8:36 PM Finish time.  Total: 6,500 meters.  Stress Value = 141

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,400  21.54%  Freestyle         1,600  24.62%
    Aerobic Base      2,800  43.08%  IM                1,200  18.46%
    Anaerobic Thresh    600   9.23%  Your stroke       1,500  23.08%
    MaxVO2            1,000  15.38%  Fins                400   6.15%
    Alactate            700  10.77%  your choice       1,400  21.54%
                                     Free-Backstroke     400   6.15%
    Type of Work             Meters
    ================ ==============
    Swim              2,500  38.46%
    Kick              1,200  18.46%
    Pull              1,200  18.46%
    Drill             1,600  24.62%


                 Daily Workout [2221] for Friday, June 17, 2011
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 1,800  6:30 PM  1 x 500 on 7:30 w-up/your choice  } 1x     REC S CHO  1:30
                 5 x 100 on 1:20 Free/d.p.s        }        EN1 S FR   1:20
                 4 x 200 on 3:00 Individual Medley }        EN2 S IM   1:30
   200  6:58 PM  8 x  25 on  :45 1-3,15m/4,25m max          SP3 P STK  3:00
   200  7:06 PM  1 x 200 on 5:00 your choice                REC S CHO  2:30
 1,200  7:13 PM  1 x 100 on 3:00 MID/1-3des to MAX! } 3x    SP1 S STK  3:00
                                 IM&DIS/200MAX!     }                 
                 1 x 300 on 7:00 Recovery/swim-down }       REC S CHO  2:20
   800  7:45 PM  8 x 100 on 1:40 2recovery,2drl&swm         EN1 D IM   1:40
 1,100  8:00 PM  3 x 100 on 1:20 stk/bld up&turning   } 2x  EN2 S STK  1:20
                 1 x  25 on 1:00 Recovery/swim-down   }     REC S CHO  4:00
                 4 x  50 on  :45 stk/fast your 200sp. }     EN3 S STK  1:30
                 1 x  25 on 1:00 Recovery/swim-down   }     REC S CHO  4:00
   100  8:20 PM  1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
   200  8:24 PM  8 x  25 on 1:00 Dive&recovery              SP3 S CHO  4:00
   400  8:34 PM  1 x 400 on 6:00 Recovery/swim-down         REC S CHO  1:30
        8:40 PM Finish time.  Total: 6,000 meters.  Stress Value = 116

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  2,200  36.67%  Freestyle           500   8.33%
    Aerobic Base      1,300  21.67%  IM                1,600  26.67%
    Anaerobic Thresh  1,400  23.33%  Your stroke       1,500  25.00%
    MaxVO2              400   6.67%  your choice       2,400  40.00%
    Lactate Toleranc    300   5.00%
    Alactate            400   6.67%
                                   
    Type of Work             Meters
    ================ ==============
    Swim              5,000  83.33%
    Pull                200   3.33%
    Drill               800  13.33%


                Daily Workout [2222] for Saturday, June 18, 2011
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                         EGY T STK  PACE
====== ========  ======================================= === = ===  ====
   500  7:00 AM   1 x  500 on  8:00 100swim-25drill alt  REC S CHO  1:36
 1,000  7:10 AM   5 x  200 on  3:15 IM/50drl(jog)-150swm EN1 D IM   1:38
   500  7:28 AM  20 x   25 on   :30 Stk/2t10msp3-1tez-1t SP3 S STK  2:00
                                    25sp3-1tez                     
   100  7:40 AM   1 x  100 on  2:00 Recovery/swim-down   REC S CHO  2:00
 1,000  7:44 AM  10 x  100 on  1:45 2STK spd-ply/1cho ez EN2 S STK  1:45
   100  8:03 AM   1 x  100 on  2:00 Recovery/swim-down   REC S BK   2:00
   100  8:07 AM   4 x   25 on  2:00 Dive!                SP3 S STK  8:00
   400  8:17 AM   1 x  400 on  6:00 Pull                 REC P CHO  1:30
   400  8:25 AM   1 x  400 on  6:00 Kick                 REC K CHO  1:30
 1,000  8:33 AM   1 x 1000 on 20:00 F.P                  REC S CHO  2:00
                                    DIS/PULL 2000m                 
        8:55 AM Finish time.  Total: 5,100 meters.  Stress Value = 59

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  2,500  49.02%  Backstroke          100   1.96%
    Aerobic Base      1,000  19.61%  IM                1,000  19.61%
    Anaerobic Thresh  1,000  19.61%  Your stroke       1,600  31.37%
    Alactate            600  11.76%  your choice       2,400  47.06%
                                   
    Type of Work             Meters
    ================ ==============
    Swim              3,300  64.71%
    Kick                400   7.84%
    Pull                400   7.84%
    Drill             1,000  19.61%


                Daily Workout [2226] for Saturday, June 18, 2011
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
   800  3:00 PM   1 x 800 on 12:00 atPI(50m)/swim,uwk         REC D CHO  1:30
                                   ,scull,krlsIM by200                  
 1,200  3:14 PM   4 x 100 on  1:40 Kick            } 1x       EN1 K CHO  1:40
                               :20 rest            }              S       :00
                  4 x 100 on  1:40 Pull            }          EN1 P CHO  1:40
                               :20 rest            }              S       :00
                  4 x 100 on  1:40 Swim/speed play }          EN1 S CHO  1:40
 1,200  3:36 PM  12 x 100 on  1:20 DIS/pad-v                  EN2 S FR   1:20
                                   MID/START&TURNING                    
 2,300  3:54 PM  10 x  50 on  1:10 DIS ALL HARD/STK4h1e } 1x  SP1 S STK  2:20
                                   IM order by10t       }               
                  1 x 100 on  1:30 DIS recovery/STKrest }     REC S CHO  1:30
                 10 x  50 on  1:00 STK/3h1e1rest&3h     }     SP1 S STK  2:00
                  1 x 100 on  1:30 Recovery or rest     }     REC S CHO  1:30
                 10 x  50 on   :50 Free or IM(br/midres }     EN3 S STK  1:40
                                   STK 2x50race pace    }               
                  1 x 100 on  1:30 Recovery or rest     }     REC S CHO  1:30
                 10 x  50 on   :40 Free hard/stk rest   }     EN3 S FR   1:20
   400  4:37 PM   8 x  50 on   :50 Recovery/swim-down         REC S CHO  1:40
        4:44 PM Finish time.  Total: 5,900 meters.  Stress Value = 194

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,500  25.42%  Freestyle         1,700  28.81%
    Aerobic Base      1,200  20.34%  Your stroke       1,500  25.42%
    Anaerobic Thresh  1,200  20.34%  your choice       2,700  45.76%
    MaxVO2            1,000  16.95%
    Lactate Toleranc  1,000  16.95%
                                   
    Type of Work             Meters
    ================ ==============
    Swim              4,300  72.88%
    Kick                400   6.78%
    Pull                400   6.78%
    Drill               800  13.56%


                 Daily Workout [2223] for Monday, June 20, 2011
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 1,200  6:30 PM  3 x 400 on 6:00 w-up/swim-pull-kick        REC D CHO  1:30
   900  6:50 PM  4 x  25 on  :30 uwk,fist,scull,h-up } 4x   REC D CHO  2:00
                 1 x 100 on 2:00 Individual Medley   }      EN1 S IM   2:00
                 1 x  25 on  :30 Your Stroke/sp3     }      SP3 S STK  2:00
   100  7:10 PM  1 x 100 on 2:00 Recovery/drill             REC D CHO  2:00
 1,200  7:14 PM  8 x  50 on 1:00 2form-1race pace alt } 1x  EN2 S STK  2:00
                 8 x  50 on  :50 Your Stroke/pull     }     EN1 S STK  1:40
                 8 x  50 on  :55 Your Stroke/K&S form }     EN1 K STK  1:50
   100  7:38 PM  1 x 100 on 2:00 Recovery/drill             REC D CHO  2:00
                                 Mid-high/F.P                         
   800  7:42 PM  8 x 100 on 1:40 Kick choice(IM-br          EN1 K CHO  1:40
   800  7:57 PM  8 x 100 on 1:30 Pull/-4notfr-8frdesc       EN1 P MIX  1:30
   800  8:11 PM  8 x 100 on 1:20 Free/6H1ez1MAX             EN3 S FR   1:20
   400  8:23 PM  1 x 400 on 6:00 Recovery/swim-down         REC S CHO  1:30
        8:29 PM Finish time.  Total: 6,300 meters.  Stress Value = 97

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  2,200  34.92%  Freestyle           800  12.70%
    Aerobic Base      2,800  44.44%  IM                  400   6.35%
    Anaerobic Thresh    400   6.35%  Your stroke       1,300  20.63%
    MaxVO2              800  12.70%  your choice       3,000  47.62%
    Alactate            100   1.59%  Mix-stroke          800  12.70%
                                   
    Type of Work             Meters
    ================ ==============
    Swim              2,500  39.68%
    Kick              1,200  19.05%
    Pull                800  12.70%
    Drill             1,800  28.57%


                Daily Workout [2225] for Tuesday, June 21, 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
====== ========  ========================================= === = ===  ====
                                 MID-high/60min F.P                  
                                 DIS-high/90min F.P                  
 1,000  6:30 PM  5 x 200 on 2:55 w-up/50ch-100IM-50fr      REC S MIX  1:28
   600  6:46 PM  1 x 100 on 1:45 stk/drill choice } 4x     REC D STK  1:45
                 1 x  50 on 1:00 stk/25m max-ez   }        SP3 S STK  2:00
 1,700  6:58 PM  5 x 100 on 1:30 Butterfly/50ez-H   } 1x   EN2 S FLY  1:30
                 8 x  50 on  :40 Freestyle set desc }      EN1 S STK  1:20
                 5 x 100 on 1:30 Backstroke/50ez-H  }      EN2 S BK   1:30
                 6 x  50 on  :40 Freestyle          }      EN2 S STK  1:20
 1,300  7:24 PM  5 x 100 on 1:40 Breaststroke/50ez-H } 1x  EN2 S BR   1:40
                 4 x  50 on  :40 Freestyle           }     EN3 S STK  1:20
                 5 x 100 on 1:20 Freestyle/50ez-H    }     EN2 S FR   1:20
                 2 x  50 on  :40 Freestyle           }     EN3 S STK  1:20
   100  7:44 PM  1 x 100 on 2:00 Recovery/swim-down        REC S CHO  2:00
 1,600  7:47 PM  4 x 400 on 5:30 Fins/1stkdrl-2uwk-1k      EN2 K FIN  1:23
                                 UENO F.P                            
 1,600  8:10 PM  4 x 400 on 5:00 Pad-v/descend             EN2 P FR   1:15
   400  8:31 PM  8 x  50 on  :50 Recovery/swim-down        REC S CHO  1:40
        8:38 PM Finish time.  Total: 8,300 meters.  Stress Value = 154

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,900  22.89%  Freestyle         2,100  25.30%
    Aerobic Base        400   4.82%  Backstroke          500   6.02%
    Anaerobic Thresh  5,500  66.27%  Breaststroke        500   6.02%
    MaxVO2              300   3.61%  Butterfly           500   6.02%
    Alactate            200   2.41%  Your stroke       1,600  19.28%
                                     Fins              1,600  19.28%
    Type of Work             Meters  your choice         500   6.02%
    ================ ==============  Mix-stroke        1,000  12.05%
    Swim              4,700  56.63%
    Kick              1,600  19.28%
    Pull              1,600  19.28%
    Drill               400   4.82%
| | 00:22 | comments(3) | - |
秀樹感激ジュース♪
picsay-1308665882.jpg
父の日に贈り物が届いた。
他にも子供がいたのか!?

んなわけないか(^^;)

今を時めく春流(はる)さんからだった。
父の日ならぬ兄貴の日ってことで、とお手紙付きで。

ぬぉぉぉー!
業界のなんちゃって書家の自分に、本物の書家さんから頂くなんて。

開けてみるとオリジナルボトルのジュース@@。

一本は嶋谷家
もう一本は秀樹感激!!
とオリジナルラベル付き!

ぬぉぉぉー!
勿体なくて飲めない(笑)。

春流さんどうも、あざすー(^^



ってことは、店主の名前は、

嶋谷秀樹感激
か?

ってことは、秀樹がミドルネームで、名前が感激か!?




そうです。
本名、嶋谷感激。



喫茶嶋越す






| モブログ | 23:34 | comments(1) | - |
週末は県高校
いよいよですな。
高校生には最終週の過ごし方と心構えを伝えた。
 
悔いなく泳ぎ切れ、そんでもってつかみ取れ^^。



ジュニアコーチ
ウラシマん









| | 17:01 | comments(0) | - |
iOS 5 Apple Official Video 大阪弁 is here.




わいらおもろいのぉ 
きっさしまこす





| IT | 00:03 | comments(0) | - |
シマコスサンデーミュージック♪
今日はスカで行きまスカ♪

 




続きを読む >>
| FUNK ROCK SOUL♪ | 00:02 | comments(0) | - |

/ 1/4PAGES / >>