7/1(月)自主練習(強度低いので、特に泳ぎをチェックしながら)
7/2(火)レースペース
7/3(水)OFF
7/4(木)-/5 (金)リカバリー(かもしれない)
7/7(土)-/8 (日)県JOC
7/9(月)-/10(火)中播中学(練習あり)
7/11(水)OFF
ほなよろしゅう♪
Daily Workout [2417] for Sunday, July 1, 2012
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,000 6:30 PM 1 x 100 on 1:30 Free } 1x REC S FR 1:30
1 x 200 on 3:00 FR-BR } REC S MIX 1:30
1 x 300 on 4:30 FR-BK-BR } EN1 S MIX 1:30
1 x 400 on 6:00 IM-REV } EN1 S IM 1:30
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1 x 300 on 4:30 FLY-BK-BR } EN1 S MIX 1:30
1 x 200 on 3:00 FLY-BK } EN1 S MIX 1:30
1 x 100 on 1:30 Butterfly } EN1 S FLY 1:30
100 7:01 PM 1 x 100 on 2:00 Recovery/drill REC D CHO 2:00
1,000 7:04 PM 10 x 100 on 1:45 STK/K&drls (IMis BR) EN1 K STK 1:45
300 7:23 PM 3 x 100 on 2:00 Rt-lft-K&P REC D STK 2:00
1,800 7:30 PM 1 x 100 on 1:40 STK/set desc(IMis BR } 3x EN2 S STK 1:40
1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25
1 x 300 on 4:30 Free, 1/3brth dps } EN1 S FR 1:30
200 7:58 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
1,350 8:03 PM 4 x 100 on 1:20 Free/set desc. } 3x EN2 S FR 1:20
1 x 50 on 1:00 Recovery/backstroke } REC S BK 2:00
350 8:23 PM 1 x 350 on 8:00 Recovery/swim-down REC S CHO 2:17
8:31 PM Finish time. Total: 7,100 meters. Stress Value = 86
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,400 19.72% Freestyle 2,200 30.99%
Aerobic Base 3,600 50.70% Backstroke 150 2.11%
Anaerobic Thresh 2,100 29.58% Butterfly 100 1.41%
IM 1,400 19.72%
Type of Work Meters Your stroke 1,600 22.54%
================ ============== your choice 650 9.15%
Swim 5,700 80.28% Mix-stroke 1,000 14.08%
Kick 1,000 14.08%
Drill 400 5.63%