ゲン兄、自然学校へ
2011.06.30 Thursday
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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 うれしそうな泳ぎ
2011.06.28 Tuesday
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 背くらべ
2011.06.22 Wednesday
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 6/23-/25の中学生と大人組の競泳練習メニュー
2011.06.22 Wednesday
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% 6/16-/21の競泳練習メニュー(stk,IM,dis)
2011.06.22 Wednesday
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% 秀樹感激ジュース♪
2011.06.21 Tuesday
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 週末は県高校
2011.06.21 Tuesday
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 iOS 5 Apple Official Video 大阪弁 is here.
2011.06.20 Monday
わいらおもろいのぉ きっさしまこす
シマコスサンデーミュージック♪
2011.06.19 Sunday
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