02.4月短水路日本選手権レポート&ワークアウト!

さて、いかに・・。
                Daily Workout [1147] for Sunday, March 31, 2002
                     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  1:00 PM   1 x 400 on  6:00 W-UP/St-JPNatTATSUMI } 1x  REC S CHO  1:30
                  1 x 400 on  7:00 KICK                 }     REC K IM   1:45
                  1 x 400 on  6:30 PULL                 }     REC P IM   1:38
                  1 x 400 on  6:00 Individual Medley    }     EN1 S IM   1:30
   400  1:27 PM   4 x 100 on  1:30 CHECK/1:09(168)            EN1 S FR   1:30
   200  1:35 PM   1 x 200 on  4:00 Recovery/swim-down         REC S CHO  2:00
 1,000  1:41 PM  10 x  50 on   :45 4PACE-1EZ } 1x             EN2 S FR   1:30
                 10 x  50 on   :40 4DES-1EZ  }                EN3 S FR   1:20
   800  1:57 PM   1 x 800 on 15:00 FT                         REC S CHO  1:53
        2:12 PM Finish time.  Total: 4,000 meters.  Stress Value = 53
800予選前日のウォームアップです。感じは、まーまーの上でしょうか。でかい泳ぎです。
キレは、徐々に・・・、スタートダッシュは、footで13"6。
明日のレースは、11:12 800予選予定。6:00起床2アップで準備だ。
                 Daily Workout [1148] for Monday, April 1, 2002
                     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  8:00 AM   1 x 1000 on 15:00 W-UP/JPN               REC S CHO  1:30
 1,200  8:17 AM   8 x   50 on  1:00 2SP-6EZ } 1x           EN1 K FRM  2:00
                  8 x   50 on  1:00         }              EN1 P FRM  2:00
                  8 x   50 on  1:00         }              EN1 S FRM  2:00
   500  8:43 AM  10 x   50 on   :45 1-5DESx2SET            EN3 S FR   1:30
   300  8:52 AM   1 x  300 on  5:00 REC                    REC S CHO  1:40
        8:59 AM               75:00 REST                       S       :00
 1,000 10:14 AM   1 x  500 on 10:00 SECOND UP        } 1x  EN1 S CHO  2:00
                  5 x   50 on   :50 DPS              }     EN1 S FR   1:40
                  5 x   50 on   :50 3SUB-1EZ-1SPRINT }     EN2 S FR   1:40
       10:34 AM               30:00 REST                       S       :00
   800 11:04 AM   1 x  800 on  8:42 RACE/8:42.14BEST NO5   EN3 S FR   1:05
 1,000 11:15 AM  20 x   50 on   :50 REC                    REC S CHO  1:40
   200 11:34 AM   1 x  200 on  4:00 Recovery/swim-down     REC S CHO  2:00
       11:38 AM Finish time.  Total: 6,000 meters.  Stress Value = 113

       800FREE "YOSEN"                                           
       1:02.86-2:07.70-3:13.06-4:18.61                           
       5:24.33-6:30.62-7:37.16-8:42.14                           
800予選は、5位にて通過です。タイムはベストでした。600まで軽くて
あと200ハードだったとのこと。

金曜日よりずっと好調のアップでしたが、amは移動の疲れか少々ヘビー、第2アップで復活です。
目指しているのは、明日400IM2本と800決勝をちゃんと泳ぐこと。まじです。

今日のレースは、ラストの”よねちか”さんに追いつかれ同着でした。
どこまでなかいいんでしょうね(ーー;)
ほな、またあした。
                Daily Workout [1149] for Tuesday, April 2, 2002
                     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
====== ========  ============================================ === = ===  ====
 2,500  8:00 AM   1 x 2500 on 60:00 W-UP                      EN1 S CHO  2:24
        9:02 AM               30:00 REST                          S       :00
   400  9:32 AM   1 x  400 on  5:00 4IM/1:08.10-2:21.53       EN3 S IM   1:15
                                    3:45.06-4:50.16 NO11                
   500  9:39 AM   1 x  500 on 10:00 REC                       REC S CHO  2:00
        9:51 AM               99:59 REST                          S       :00
       11:31 AM               99:59 REST                          S       :00
 2,000  1:11 PM   1 x  500 on  8:00 W-UP/               } 1x  REC S IM   1:36
                 16 x   50 on   :50 SP-EZ,SUB,NEG,H by4 }     EN2 S FR   1:40
                  1 x  700 on 12:00 KPS                 }     REC S CHO  1:43
        1:46 PM                3:00 REST                          S       :00
   800  1:49 PM   1 x  800 on 10:00 FINAL/8:43.78 NO6         EN3 S FR   1:15
 1,000  2:01 PM   1 x 1000 on 15:00 REC                       REC S CHO  1:30
        2:16 PM Finish time.  Total: 7,200 meters.  Stress Value = 124

       800FINAL LAP                                              
       1:02.43-2:07.83-3:13.61-4:20.15                           
       5:26.54-6:32.98-7:39.15-8:43.78    NO6.
400IMは、決勝ライン4:47まででした。バタフライがやはり68”かかっちゃいましたね。
11番でした。いつかIMでファイナルへ!との誓いを胸に(~_~)。

さて800決勝。昼寝してから、アップはいい感じでできました。果敢に攻めようと送り
だしたのが力んだのか、レース後「めっちゃ緊張した」とのこと。ふーん、人並みやん^^。
結果は8:43で6番でした。山田さん8:14秒世界記録おめでとう!!
まじすごかったです。あのプレッシャーの中、脱帽。

                                                                                                                    
               Daily Workout [1150] for Wednesday, April 3, 2002
                     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
====== ========  ====================================== === = ===  ====
 3,000  8:00 AM  1 x 3000 on 60:00 W-UP                 EN1 S CHO  2:00
   400  9:02 AM  1 x  400 on  6:00 RACE/1:02.27-2:08.05 SP2 S FR   1:30
                                   3:14.46-4:19.29 NO14           
 1,000  9:10 AM  1 x 1000 on 20:00 REC                  REC S CHO  2:00
        9:30 AM Finish time.  Total: 4,400 meters.  Stress Value = 77
翌日、タイムアップならず、4:19で14番でした。
4IMの翌日は常に肩が筋肉痛になるとのこと? この辺も今後の課題。

準備段階からゆうと、練習中の200DIVEの2:07がやはりレースの入りであったこと。
スピード練習を増やしたが、まだまだ200,400でのスピードに課題が残る。
70K(量)-60K(質)-40K(調整)の3週では、ピークは作れない&持続しなーい。
”泳ぎ”を練習で向上させる。
てなとこでしょうか^^。まー彼女は、短水路のタイム=長水路なので
6月、8:42で泳ぐでしょう!
「結果に悔いなし」つぎは、「勝てるまで準備」だ。
                 Daily Workout [1151] for Friday, April 5, 2002
                     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
====== ========  ===================== === = ===  ====
 4,300  6:30 PM  1 x 4300 on 70:00 F.T REC S CHO  1:38
        7:40 PM Finish time.  Total: 4,300 meters.  Stress Value = 0

                 Daily Workout [1152] for Sunday, April 7, 2002
                     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
====== ========  ======================================= === = ===  ====
 1,500  8:15 AM   1 x  300 on  4:30 W-UP } 3x            REC S CHO  1:30
                  4 x   50 on   :45 IM   }               EN1 S IM   1:30
 1,600  8:39 AM   4 x  400 on  7:00 FR-KICK/DES          EN1 K FR   1:45
   400  9:09 AM   4 x  100 on  1:45 EZ-KICK/IM ORDER     REC K IM   1:45
   300  9:18 AM  12 x   25 on   :30 12.5SPRINT-EZ        SP3 S FR   2:00
 1,500  9:26 AM  15 x  100 on  1:20 Free/SUB             EN3 S FR   1:20
   100  9:48 AM   1 x  100 on  2:00 Recovery/swim-down   REC S CHO  2:00
 3,000  9:52 AM   1 x  500 on  7:00 PULL/DPS 1/7B  } 1x  EN1 P FR   1:24
                  1 x 1000 on 13:00 PULL/NEG  1/5B }     EN1 P FR   1:18
                  1 x 1500 on 20:00 PULL/PACE 1/3B }     EN2 P FR   1:20
   200 10:34 AM   8 x   25 on   :30 FORM                 REC S STK  2:00
   200 10:40 AM   1 x  200 on  4:00 Recovery/swim-down   REC S CHO  2:00
       10:44 AM Finish time.  Total: 8,800 meters.  Stress Value = 186

                 Daily Workout [1153] for Sunday, April 7, 2002
                     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  3:30 PM   1 x 300 on 5:00 KICK           } 1x  REC S CHO  1:40
                  1 x 300 on 5:00 PULL           }     REC K CHO  1:40
                  1 x 400 on 6:00 KICK-DRLS&SWIM }     REC K FR   1:30
   900  3:48 PM   1 x  75 on  :50 SP2 } 3x             SP2 S FR   1:07
                  1 x  25 on 1:10 REC }                REC S CHO  4:40
                  1 x  50 on  :35 SP2 }                SP2 S FR   1:10
                  1 x  50 on 1:25 REC }                REC S CHO  2:50
                  1 x  25 on  :15 SP2 }                SP2 S FR   1:00
                  1 x  75 on 1:45 REC }                REC S CHO  2:20
 1,000  4:08 PM  20 x  50 on 1:00 MAX SP/SP1 GOOD STK  SP1 S FR   2:00
   400  4:30 PM   1 x 400 on 7:00 Recovery/swim-down   REC S CHO  1:45
 1,600  4:39 PM   8 x  50 on  :45 PULL } 1x            EN1 P BK   1:30
                  8 x  50 on  :50 KICK }               EN1 K BK   1:40
                  8 x  50 on  :55 DRLS }               EN1 D BK   1:50
                  8 x  50 on  :45 SWIM }               EN2 S BK   1:30
   800  5:07 PM   8 x 100 on 1:30 PV,1/5BRS CHECK      EN2 P FR   1:30
   400  5:21 PM   1 x 400 on 6:00 Recovery/swim-down   REC S CHO  1:30
        5:27 PM Finish time.  Total: 6,100 meters.  Stress Value = 177

                 Daily Workout [1154] for Monday, April 8, 2002
                     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
====== ========  ======================================== === = ===  ====
 1,650  6:00 PM   1 x 200 on 3:00 UP       } 3x           REC S CHO  1:30
                  3 x  50 on 1:00 POINT SP }              SP3 S IM   2:00
                  1 x 200 on 3:00 KPS/IM   }              EN1 D IM   1:30
    50  6:29 PM   1 x  50 on 2:00 Recovery/swim-down      REC S CHO  4:00
 3,200  6:33 PM   8 x 400 on 6:00 Individual Medley/H!    EN3 S FR   1:30
 1,500  7:23 PM  15 x 100 on 1:20 3-5-7&DESby5t 15-17S    EN1 P FR   1:20
 1,500  7:45 PM   1 x 500 on 9:00 Individual Medley } 1x  REC K IM   1:48
                  1 x 500 on 9:00 Breaststroke      }     REC K BR   1:48
                  1 x 500 on 9:00 Free              }     REC K FR   1:48
   400  8:14 PM  16 x  25 on 1:00 DIVE!IM by4t            SP1 S IM   4:00
   400  8:32 PM   1 x 400 on 5:00 Recovery/swim-down      REC S CHO  1:15
        8:37 PM Finish time.  Total: 8,700 meters.  Stress Value = 289

                Daily Workout [1155] for Tuesday, April 9, 2002
                     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 500 on 8:00 W-UP              } 1x  REC K CHO  1:36
                  3 x 200 on 2:45 Individual Medley }     EN2 S IM   1:23
                  5 x 100 on 1:20 Free/CHECK        }     EN1 P FR   1:20
 1,000  6:55 PM   1 x  50 on  :50 SIDE K SET-DES } 5x     EN1 K FLY  1:40
                  1 x  50 on  :50 Rt-STK         }        EN1 D FLY  1:40
                  1 x  50 on  :50 Lft-STK        }        EN1 D FLY  1:40
                  1 x  50 on  :40 SUB            }        EN2 S FLY  1:20
   200  7:13 PM   8 x  25 on  :30 SPRINT/BLD-UP           SP1 S FR   2:00
 1,800  7:19 PM   1 x 100 on 2:00 DIVE/MAX! } 3x          SP2 S FR   2:00
                  4 x 100 on 2:00 HARD      }             SP1 S FR   2:00
                  1 x 100 on 4:00 REC       }             REC S CHO  4:00
 1,500  8:03 PM   5 x 300 on 4:00 PULL/YOUR SP 1/5        EN2 P FR   1:20
 1,500  8:25 PM  15 x 100 on 1:20 FINS-PAD,1/5DPS         EN1 D FR   1:20
   200  8:47 PM   1 x 200 on 4:00 Recovery/swim-down      REC S CHO  2:00
        8:51 PM Finish time.  Total: 7,800 meters.  Stress Value = 238

   
短水路が終了し、1週間みてなかった選手のA力おってまーす。
4月は、短水路での課題としてのこった、200のスピードを
やりまっせー。
               Daily Workout [1156] for Wednesday, April 10, 2002
                     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 300 on 5:00 W-UP/100CHO-200IM } 3x    REC S IM   1:40
                  4 x  25 on  :30 12.5DASH S/DPS    }       SP3 S FR   2:00
 2,000  6:53 PM   1 x 200 on 3:30 IM order/BLDUP by50 } 4x  EN1 K IM   1:45
                  3 x 100 on 1:40 Free/KICK 1-3DES    }     EN1 K FR   1:40
   100  7:29 PM   1 x 100 on 3:00 Recovery/swim-down        REC S CHO  3:00
 3,000  7:34 PM  15 x 200 on 2:40 Free/HARD!!Good stk       EN3 S FR   1:20
 1,200  8:16 PM   4 x  25 on  :20 Free/PULL SUB } 4x        EN2 P FR   1:20
                  4 x  50 on  :50 Free-BK/EZ    }           REC P FRB  1:40
   100  8:37 PM   1 x 100 on 1:00 DIVE!                     SP1 S FR   1:00
   400  8:40 PM   8 x  50 on  :45 Recovery/swim-down        REC S CHO  1:30
        8:46 PM Finish time.  Total: 8,000 meters.  Stress Value = 251

    
               Daily Workout [1157] for Thursday, April 11, 2002
                     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
====== ========  ===================================== === = ===  ====
 1,500  6:30 PM   1 x 300 on 5:00 KPS by100IM    } 3x  EN1 D IM   1:40
                  8 x  25 on  :30 EZ~SPRINT/by25 }     SP3 S FR   2:00
   500  6:59 PM  10 x  50 on 3:00 DIVE!                SP2 S FR   6:00
 2,000  7:31 PM  10 x  50 on  :45 REC       } 1x       REC S CHO  1:30
                 10 x  50 on  :40 PULL/DPS  }          EN1 P FR   1:20
                 10 x  50 on  :45 FINS DRLS }          EN1 D CHO  1:30
                 10 x  50 on  :50 KICK/DES  }          EN2 K FR   1:40
 1,500  8:03 PM  10 x  50 on  :50 K&SWIM    } 1x       EN2 K BR   1:40
                 10 x  50 on  :50 PULL      }          EN2 P BR   1:40
                 10 x  50 on  :50 DRLS&SWIM }          EN2 D BR   1:40
   100  8:30 PM   1 x 100 on 2:00 Recovery/swim-down   REC S CHO  2:00
 1,600  8:34 PM   4 x 400 on 5:20 AVE+10SEC CIRCLE     EN2 S IM   1:20
   200  8:57 PM   1 x 200 on 4:00 Recovery/swim-down   REC S CHO  2:00
        9:01 PM Finish time.  Total: 7,400 meters.  Stress Value = 182

でました10X50DIVE! ここから上げてこな、1500でも勝負できひん。
50やったら、まだ勝てるな。1本ぐらい(ーー;)
                                                      Test #117 on 04/12/2002
                                           10 x 50m on 3:00 SC dive Freestyle
                                                                  

Column 1  Column 2  Column 3  Column 4  Column 5  Column 6  Column 7  Column 8  Column 9    Col 10   Average   Std Dev
========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  
Hiroki Fujishima  
   30.50     30.50     30.50     30.40     30.60     30.80     30.70     31.00     31.20     30.10     30.63     30.63  
Ai Ichiba  (30.1BEST)
   30.30     30.30     30.30     30.10     30.60     30.30     30.70     31.00     31.20     30.90     30.57     30.57  
Ikuko Kishimoto  (29.9BEST)
   29.90     30.50     31.00     31.00     31.00     31.20     31.60     31.80     32.00     31.80     31.18     31.50  
Ai Kobayashi  
   29.60     29.80     29.60     30.00     29.90     29.80     29.60     29.80     29.80     29.30     29.72     29.72  
Yusuke Kobayashi  
   27.90     28.10     28.10     28.10     28.30     28.30     28.80     28.50     28.60     28.80     28.35     28.35  
Mitsuka Tsukamoto  
   30.40     30.30     30.30     30.30     30.20     30.20     30.20     30.40     30.50     29.80     30.26     30.26  
Shiho Yoshimura  (28.8BEST)
   29.30     29.40     29.00     29.10     29.20     29.00     29.10     28.90     28.90     28.80     29.07     29.07  
                Daily Workout [1158] for Friday, April 12, 2002
                     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
====== ========  ========================================== === = ===  ====
 3,900  6:30 PM   1 x 500 on 7:30 W-UP    } 1x              REC S CHO  1:30
                  1 x 200 on 3:20 FLYK    }                 EN1 K FLY  1:40
                  1 x 100 on 1:30 SWIM    }                 EN1 S FLY  1:30
                  1 x 300 on 4:30 PULL    }                 EN1 P FLY  1:30
                  1 x 200 on 3:20 BKK     }                 EN1 K BK   1:40
                  1 x 100 on 1:30 SWIM    }                 EN1 S BK   1:30
                  1 x 300 on 4:30 PULL    }                 EN1 P BK   1:30
                  1 x 200 on 3:20 BRK     }                 EN1 K BR   1:40
                  1 x 100 on 1:40 SWIM    }                 EN1 S BR   1:40
                  1 x 300 on 5:00 PULL    }                 EN1 P BR   1:40
                  1 x 200 on 3:20 FRK     }                 EN1 K FR   1:40
                  1 x 100 on 1:20 SWIM    }                 EN1 S FR   1:20
                  1 x 300 on 4:00 PULL    }                 EN1 P FR   1:20
                  1 x 500 on 8:20 IM KICK }                 EN2 K IM   1:40
                  1 x 500 on 7:40 PULL    }                 EN2 P IM   1:32
   500  7:33 PM  20 x  25 on  :25 5-10-15-20STK by5t        EN1 D FR   1:40
 3,000  7:43 PM   1 x  50 on  :30 DASH SWIM           } 3x  SP3 S FR   1:00
                  1 x  50 on 1:00 REC                 }     REC S CHO  2:00
                  3 x  50 on  :35 Free/HARD           }     SP1 S FR   1:10
                  1 x  50 on 1:00 REC                 }     REC S CHO  2:00
                  5 x  50 on  :40 Free/HARD           }     SP1 S FR   1:20
                  1 x  50 on 1:00 REC                 }     REC S CHO  2:00
                  7 x  50 on  :45 Free/1357HARD 2xDPS }     SP1 S FR   1:30
                  1 x  50 on 3:00 REC                 }     REC S CHO  6:00
   200  8:35 PM   1 x 200 on 4:00 Recovery/swim-down        REC S CHO  2:00
   200  8:41 PM   1 x 200 on 2:10 Survival Set              SP1 S FR   1:05
   400  8:45 PM   1 x 400 on 6:00 Recovery/swim-down        REC S CHO  1:30
        8:51 PM Finish time.  Total: 8,200 meters.  Stress Value = 276
                Daily Workout [1159] for Sunday, April 14, 2002
                     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
====== ========  ============================================ === = ===  ====
 2,000  8:00 AM   1 x  500 on  7:30 UP   } 1x                 REC S CHO  1:30
                  1 x  500 on  7:30 IM   }                    EN1 P IM   1:30
                  1 x  500 on  8:30 IM   }                    EN2 K IM   1:42
                  1 x  500 on  8:00 DRLS }                    REC D CHO  1:36
 1,000  8:33 AM   1 x 1000 on 14:00 FINS KICK                 EN2 K FIN  1:24
   450  8:49 AM   3 x   25 on   :30 FINS/SPRINT K&SWIM } 3x   SP3 K STK  2:00
                  1 x   25 on  1:00 REC                }      REC D STK  4:00
                  1 x   50 on  1:00 MAX SPRINT SWIM    }      SP3 S STK  2:00
 5,000  9:01 AM  10 x  100 on  1:15 PULL/SET DES 357BRS } 1x  EN1 P FR   1:15
                 20 x   50 on   :50 37.5SIDEK~DPSWIM    }     EN2 K FR   1:40
                 10 x  100 on  1:15                     }     EN1 P FR   1:15
                 20 x   50 on   :50 ON BOARD/KICK HARD  }     EN2 K FR   1:40
                 10 x  100 on  1:15                     }     EN1 P FR   1:15
   150 10:14 AM   1 x  150 on  3:00 Freestyle                 REC S CHO  2:00
   500 10:19 AM  20 x   25 on   :30 CHECK                     EN1 S FR   2:00
   300 10:31 AM   1 x  300 on  5:00 Recovery/swim-down        REC S CHO  1:40
       10:38 AM               20:00 DRY LAND                      L       :00
       10:58 AM Finish time.  Total: 9,400 meters.  Stress Value = 138

                Daily Workout [1160] for Sunday, April 14, 2002
                     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  3:30 PM   1 x 500 on 9:00 W-UP               REC S CHO  1:48
   200  3:41 PM   8 x  25 on  :40 12.5HEADUPSPRINT   SP3 D FR   2:40
 1,200  3:48 PM   1 x  75 on  :50 Free/HARD! } 12x   SP1 S FR   1:07
                  1 x  25 on  :40 REC        }       REC S CHO  2:40
 1,000  4:08 PM   1 x  25 on  :30 REC        } 10x   REC S CHO  2:00
                  1 x  75 on  :50 Free/HARD! }       SP1 S FR   1:07
   800  4:23 PM   1 x  50 on  :35 Free/HARD! } 8x    SP1 S FR   1:10
                  1 x  50 on  :55 Free/HARD! }       EN3 S FR   1:50
   500  4:37 PM  10 x  50 on  :45 Recovery/swim-down REC S CHO  1:30
 4,000  4:46 PM   1 x 100 on 1:30 Rt-Lft SWIM } 1x   EN1 D FLY  1:30
                  1 x 200 on 3:00 SWIM        }      EN1 S BK   1:30
                  1 x 300 on 5:00 KICK        }      EN2 K BR   1:40
                  1 x 400 on 6:00 PULL        }      EN2 P FR   1:30
                  1 x 100 on 1:30             }      EN1 D BK   1:30
                  1 x 200 on 3:00             }      EN1 S BR   1:30
                  1 x 300 on 5:00             }      EN2 K FR   1:40
                  1 x 400 on 6:00             }      EN2 P FLY  1:30
                  1 x 100 on 1:30             }      EN1 D BR   1:30
                  1 x 200 on 3:00             }      EN1 S FR   1:30
                  1 x 300 on 5:00             }      EN2 K FLY  1:40
                  1 x 400 on 6:00             }      EN2 P BK   1:30
                  1 x 100 on 1:30             }      EN1 D FR   1:30
                  1 x 200 on 3:00             }      EN1 S FLY  1:30
                  1 x 300 on 5:00             }      EN2 K BK   1:40
                  1 x 400 on 6:00             }      EN2 P BR   1:30
        5:48 PM Finish time.  Total: 8,200 meters.  Stress Value = 290

                Daily Workout [1161] for Monday, April 15, 2002
                     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
====== ========  ============================================ === = ===  ====
 1,000  6:00 PM   2 x  25 on   :30 SPRINT SWIM  } 4x          SP3 S FR   2:00
                  1 x 200 on  3:30 IM/KRLS by1t }             REC D IM   1:45
   600  6:20 PM  12 x  50 on   :45 SIDEK&DPS                  EN1 K FR   1:30
 3,200  6:31 PM   5 x 200 on  2:25 PULL/7BRS NEG        } 1x  EN3 P FR   1:13
                  1 x  50 on  1:00 REC                  }     REC P BK   2:00
                  5 x 200 on  2:20 PULL/5BRS DES        }     EN3 P FR   1:10
                  1 x  50 on  1:00 REC                  }     REC P BK   2:00
                  5 x 200 on  2:15 PULL/3BRS HAAAAAAARD }     EN3 P FR   1:08
                  1 x 100 on  2:00 REC                  }     REC P BK   2:00
 1,000  7:12 PM  20 x  50 on   :45 CATCH UP SWIM 5BRS         EN1 D FR   1:30
 1,400  7:29 PM   3 x  50 on   :50 FLY  } 1x                  EN2 K FLY  1:40
                  1 x 200 on  3:20 Free }                     EN2 K FR   1:40
                  3 x  50 on   :50 BK   }                     EN2 K BK   1:40
                  1 x 200 on  3:20 Free }                     EN2 K FR   1:40
                  3 x  50 on   :50 BR   }                     EN2 K BR   1:40
                  1 x 200 on  3:20 Free }                     EN2 K FR   1:40
                  3 x  50 on   :50 Free }                     EN2 K FR   1:40
                  1 x 200 on  3:20 Free }                     EN2 K FR   1:40
   200  7:54 PM   8 x  25 on   :30 DASH KICK                  SP1 K FR   2:00
 2,400  8:00 PM   1 x 400 on  6:00 FLY       } 1x             EN2 S FLY  1:30
                  1 x 400 on  6:00 BK        }                EN2 S BK   1:30
                  1 x 400 on  7:00 BR        }                EN2 S BR   1:45
                  1 x 400 on  5:00 Free/EZ   }                EN1 S FR   1:15
                  1 x 400 on  5:00 Free/MID  }                EN2 S FR   1:15
                  1 x 400 on  5:00 Free/HARD }                EN3 S FR   1:15
   200  8:36 PM   1 x 200 on  3:00 Recovery/swim-down         REC S CHO  1:30
        8:41 PM              20:00 DRY-LAND                       L       :00
        9:01 PM Finish time.  Total: 10,000 meters.  Stress Value = 339
今月は、EN3おさえてその分、EN2とSP1増やします。200のスピードあげることを
第1目標、400、800,1500はその掛け算とみた私は今日で37才^^。

それにしては、抑えているように見えないとこが、感じでてるなー。
200X5 2:15のプルで、小林、吉村は2:10でまわってました。女子では、まーまーですか?
                Daily Workout [1162] for Tuesday, April 16, 2002
                     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  6:30 PM   1 x 500 on 7:00 W-UP                      REC S CHO  1:24
 1,600  6:39 PM   1 x 100 on 1:45 SIDEK/order } 4x          EN1 K IM   1:45
                  1 x 100 on 1:30 Rt-STK      }             EN2 D IM   1:30
                  1 x 100 on 1:30 Lft-STK     }             EN3 D IM   1:30
                  1 x 100 on 1:30 SWIM        }             EN1 S IM   1:30
 1,800  7:06 PM   6 x  75 on 1:05 FINS/50K&25SWIM FLY } 1x  EN2 K FLY  1:27
                  6 x  75 on 1:05 BK                  }     EN2 K BK   1:27
                  6 x  75 on 1:05 FR                  }     EN2 K FR   1:27
                  6 x  75 on 1:15 BR/3K-2K-1K         }     EN2 K BR   1:40
   100  7:35 PM   1 x 100 on 4:00 Recovery/swim-down        REC S CHO  4:00
 1,800  7:41 PM   1 x  50 on 2:00 Free               } 3x   SP2 S FR   4:00
                  1 x  75 on 2:00 Free               }      SP2 S FR   2:40
                  1 x 100 on 2:00 Free               }      SP1 S FR   2:00
                  1 x 150 on 2:00 Free               }      SP1 S FR   1:20
                  1 x 200 on 3:00 Free               }      EN3 S FR   1:30
                  1 x  25 on 2:00 Recovery/swim-down }      REC S CHO  8:00
 1,000  8:22 PM  10 x 100 on 1:20 PULL/EZ DPS  3BRS         EN1 P FR   1:20
 1,200  8:37 PM   1 x 400 on 5:00 PULL } 1x                 REC P FR   1:15
                  1 x 400 on 6:00 BK   }                    REC P BK   1:30
                  1 x 400 on 5:00 FR   }                    REC P FR   1:15
   200  8:55 PM   1 x 200 on 4:00 Recovery/swim-down        REC S CHO  2:00
        8:59 PM Finish time.  Total: 8,200 meters.  Stress Value = 241

    
Daily Workout [1163] for Wednesday, April 17, 2002
                     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
====== ========  =========================================== === = ===  ====
   900  6:30 PM   1 x  50 on  :50 IM/KICK REV order1s } 4x   REC K IM   1:40
                  1 x  75 on 1:15 KRL/by25            }      EN1 D IM   1:40
                  1 x 100 on 1:40 KRLS                }      EN1 D IM   1:40
 1,400  6:47 PM  10 x 100 on 1:30 FINS/KICK DRLS       } 1x  EN2 K CHO  1:30
                  8 x  50 on 1:00 37.5UWK&SWM/POINT SP }     SP3 K STK  2:00
 2,000  7:12 PM  20 x 100 on 1:20 7537BRS/by3,5,7,3t         EN2 S FR   1:20
   100  7:40 PM   1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
 2,400  7:44 PM   1 x  50 on 1:00 Free/753CHO by1s } 4x      SP3 P FR   2:00
                  1 x  75 on 1:15 Free             }         SP1 P FR   1:40
                  1 x 100 on 1:30 Free             }         EN1 P FR   1:30
                  1 x 150 on 2:00 Free             }         EN2 P FR   1:20
                  1 x 200 on 3:00 Free             }         EN3 P FR   1:30
                  1 x  25 on 1:00 REC              }         REC S CHO  4:00
 1,000  8:25 PM  10 x 100 on 1:30 CHECK                      EN2 S FR   1:30
   200  8:42 PM   1 x 200 on 4:00 Recovery/swim-down         REC S CHO  2:00
        8:46 PM Finish time.  Total: 8,000 meters.  Stress Value = 219


    
               Daily Workout [1164] for Thursday, April 18, 2002
☆ベタ練習forYOU?、明日メインセット入ります☆
                     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  6:30 PM  1 x 800 on 12:00 Free               REC S FR   1:30
 1,600  6:44 PM  1 x 800 on 13:00 Free         } 1x  EN1 K FR   1:38
                 1 x 800 on 13:00 Breaststroke }     EN1 K BR   1:38
 2,400  7:12 PM  1 x 800 on 12:00 Free         } 1x  EN2 P FR   1:30
                 1 x 800 on 13:00 Breaststroke }     EN2 P BR   1:38
                 1 x 800 on 12:30 Backstroke   }     EN2 P BK   1:34
 3,200  7:51 PM  1 x 800 on 12:00 Free         } 1x  EN2 S FR   1:30
                 1 x 800 on 13:00 Breaststroke }     EN2 S BR   1:38
                 1 x 800 on 12:30 Backstroke   }     EN3 S BK   1:34
                 1 x 800 on 13:00 Butterfly    }     EN3 S FLY  1:38
   200  8:43 PM  1 x 200 on  3:00 Recovery/swim-down REC S CHO  1:30
        8:46 PM Finish time.  Total: 8,200 meters.  Stress Value = 211

   
                Daily Workout [1165] for Friday, April 19, 2002
                     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 400 on 6:30 IM/DRLS    } 2x     REC D IM   1:38
                 5 x 100 on 1:20 CHECK/3BRS }        EN2 S FR   1:20
 1,500  6:58 PM  4 x  50 on 2:00 Free/MAIN SET } 1x  SP2 S FR   4:00
                 4 x  75 on 2:00 Free          }     SP1 S FR   2:40
                 4 x 100 on 2:00 Free          }     SP1 S FR   2:00
                 4 x 150 on 2:00 Free          }     EN3 S FR   1:20
 1,500  7:32 PM  5 x 100 on 1:40 FR/IM       } 1x    EN1 P IM   1:40
                 5 x 100 on 1:30 Free7BRS/BK }       EN2 P FRB  1:30
                 5 x 100 on 1:10 Free/HARD   }       EN3 P FR   1:10
 1,500  7:55 PM  5 x 100 on 1:50 DRLK/IM   } 1x      EN1 K IM   1:50
                 5 x 100 on 1:40 Free/BK   }         EN2 K FRB  1:40
                 5 x 100 on 1:30 Free/HARD }         EN3 K FR   1:30
   200  8:22 PM  1 x 200 on 8:00 REC&REST            REC S CHO  4:00
   600  8:32 PM  3 x 200 on 8:00 DIVE!!              SP2 S FR   4:00
   400  8:58 PM  1 x 400 on 5:00 Recovery/swim-down  REC S CHO  1:15
        9:03 PM Finish time.  Total: 7,500 meters.  Stress Value = 310
   
今週のダイブ〜(ーー;)、なんかパターン化してきたぞ。→200でベストが
平気にでるまでやるで〜。   
3X200FR DIVE 8:00                                         
                                                                 
       YUSUKE 2:02.7  2:10.5     59.5(100)                       
       SHIHO  2:06.8  2:07.3                                     
       HIROKI 2:16.1  BEST                                       
       I.AI   2:17.6  2:17.9                                     
       IKUKO  2:18.4  2:22.3                                     
       K.AI   2:16.9  2:15.7   1:04.2(100)                       
       MITSUK 2:16.9  2:19.4   1:04.8(100)                       
                Daily Workout [1167] for Sunday, April 21, 2002
                     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
====== ========  ====================================== === = ===  ====
 1,000  3:30 PM   1 x 100 on 1:30 UP } 1x               REC S FR   1:30
                  1 x 200 on 3:00 BK }                  REC S BK   1:30
                  1 x 300 on 4:30 IM }                  EN1 S IM   1:30
                  1 x 400 on 6:00 BK }                  EN1 S BK   1:30
   300  3:47 PM  12 x  25 on  :35 1xUWK,Rt,Lft,Swim FA  SP3 D BK   2:20
                                  2xBK ez                         
 2,000  3:56 PM   1 x 400 on 7:00 KICK } 1x             EN1 K BK   1:45
                  1 x 300 on 4:30 PULL }                EN1 P BK   1:30
                  1 x 300 on 4:30 SWIM }                EN2 S BK   1:30
                  1 x 400 on 6:00 KICK }                EN2 K FR   1:30
                  1 x 300 on 4:00 PULL }                EN2 P FR   1:20
                  1 x 300 on 4:00 SWIM }                EN2 S FR   1:20
 1,800  4:28 PM   4 x 100 on 1:30 KICK on BO.HARD } 4x  EN2 K FR   1:30
                  1 x  50 on 1:00 REC             }     REC S CHO  2:00
 3,400  4:58 PM   4 x 200 on 2:20 PULL on PV.HARD } 4x  EN2 P FR   1:10
                  1 x  50 on 1:00 REC             }     REC S CHO  2:00
   200  5:41 PM   1 x 200 on 4:00 Recovery/swim-down    REC S CHO  2:00
        5:45 PM Finish time.  Total: 8,700 meters.  Stress Value = 163

                Daily Workout [1166] for Sunday, April 21, 2002
                     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
====== ========  =========================================== === = ===  ====
 1,000  8:00 PM   1 x 1000 on 15:00 Warm-up                  REC D CHO  1:30
 1,500  8:17 PM   4 x   25 on   :30 10mSPRINT~EZ } 4x        SP3 S FLY  2:00
                  1 x   25 on   :30 REC          }           REC S IM   2:00
                  1 x   50 on  1:00 MAX/SP2      }           SP2 S IM   2:00
                  1 x   50 on  1:00 REC          }           REC S FR   2:00
                  1 x   75 on  1:30 MAX/SP2      }           SP2 S FR   2:00
                  1 x   75 on  1:30 REC          }           REC S CHO  2:00
 1,000  8:49 PM  20 x   50 on   :50 IM order/4KICK1SWIM      EN2 K IM   1:40
 1,000  9:07 PM  10 x  100 on  1:10 FR 3BRS 50DPS-50SP       EN2 P FR   1:10
 1,000  9:20 PM  10 x  100 on  1:35 75SIDEK~25DPS            EN2 K FR   1:35
 1,000  9:38 PM  20 x   50 on   :40 12.5IM JOG-37.5FR        EN1 P FRM  1:20
 1,000  9:53 PM   5 x  200 on  3:00 KICK ON BOARD            EN2 K FR   1:30
 1,200 10:10 PM   1 x  300 on  6:00 LONG TUBE FLY-SP23 } 1x  SP2 D FLY  2:00
                  1 x  300 on  5:00 BK                 }     EN1 D BK   1:40
                  1 x  300 on  5:00 BR                 }     EN1 D BR   1:40
                  1 x  300 on  5:00 Free               }     EN1 D FR   1:40
   400 10:33 PM   1 x  400 on  6:00 Recovery/swim-down       REC S CHO  1:30
       10:39 PM Finish time.  Total: 9,100 meters.  Stress Value = 215

                Daily Workout [1168] for Monday, April 22, 2002
                     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
====== ========  ============================================ === = ===  ====
 1,700  6:00 PM   1 x 1700 on 25:00 W-UP/                     EN1 S CHO  1:28
   300  6:27 PM  12 x   25 on   :40 SPRINT~EZ                 SP3 S IM   2:40
 1,000  6:37 PM   2 x  100 on  5:00 DIVE! MAX!! } 1x          SP2 S FLY  5:00
                  2 x  100 on  5:00 BK          }             SP2 S BK   5:00
                  2 x  100 on  5:00 BR          }             SP2 S BR   5:00
                  4 x  100 on  5:00 Free        }             SP2 S FR   5:00
 2,000  7:29 PM   1 x  400 on  6:30 FRBK EZPULL } 2x          REC P FRB  1:38
                 12 x   50 on   :40 Free DPS    }             EN2 P FR   1:20
 2,000  8:00 PM   1 x  400 on  6:00 FINS300KICK-100DRLS } 1x  EN1 K FLY  1:30
                  1 x  400 on  6:00 BKK                 }     EN1 K BK   1:30
                  1 x  400 on  6:00 FrK                 }     EN1 K FR   1:30
                  1 x  400 on  6:00 BRK/NOFINS          }     EN1 K BK   1:30
                  1 x  400 on  6:00 Individual Medley   }     EN1 K IM   1:30
   500  8:32 PM   5 x  100 on  1:30 CHECK~DES1-3/2REC         EN2 S FR   1:30
        8:40 PM Finish time.  Total: 7,500 meters.  Stress Value = 201

今日は100を10回、2FL−2BK−2BR−4FRでDIVEです。
乳酸生成はできたでしょうか・・さてその結果やいかに・・。
                                              Test #121 on 04/22/2002
                                       10 x 100m on 5:00 SC dive Indiv Medley
                                                            2FL2BK2BR4FR
Column 1  Column 2  Column 3  Column 4  Column 5  Column 6  Column 7  Column 8  Column 9    Col 10   Average   Std Dev
========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  
Yusuke Kobayashi  
 1:05.30   1:05.00   1:09.50   1:09.00   1:18.40   1:17.50   1:00.30   1:00.30     59.50     59.90   1:06.47   1:12.80  
Shiho Yoshimura  
 1:08.50   1:08.20   1:09.80   1:09.00   1:18.70   1:20.60   1:01.70   1:02.70   1:01.60   1:01.30   1:08.21   1:14.36  
Mitsuka Tsukamoto  
 1:09.30   1:09.00   1:10.50   1:10.00   1:22.30   1:22.30   1:06.60   1:06.20   1:05.20   1:04.90   1:10.63   1:16.34  
Ai Kobayashi  
 1:11.10   1:11.00   1:12.70   1:11.30   1:20.20   1:19.50   1:06.30   1:05.60   1:05.40   1:04.90   1:10.80   1:15.67  
Ai Ichiba  
 1:14.40   1:12.80   1:11.40   1:11.00   1:27.40   1:27.30   1:08.60   1:06.80   1:08.20   1:08.70   1:13.66   1:20.35  
Hiroki Fujishima  
 1:13.30   1:16.70   1:15.80   1:17.40   1:27.30   1:27.30   1:05.30   1:05.30   1:05.40   1:05.10   1:13.89   1:21.69  
Ikuko Kishimoto  
 1:14.20   1:14.20   1:16.30   1:16.10   1:32.00   1:32.40   1:05.90   1:07.80   1:07.50   1:08.20   1:15.46   1:24.07  
                Daily Workout [1169] for Tuesday, April 23, 2002
                     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
====== ========  ========================================== === = ===  ====
 1,500  6:30 PM   5 x 100 on 1:30 UP                } 1x    REC S CHO  1:30
                  5 x 100 on 1:25 Individual Medley }       EN1 S IM   1:25
                  5 x 100 on 1:20 Free              }       EN1 S FR   1:20
 1,200  6:53 PM   1 x 400 on 6:30 K/IM   } 1x               EN2 K IM   1:38
                  1 x 400 on 5:30 P/FRIM }                  EN2 P FRM  1:23
                  1 x 400 on 5:00 Free   }                  EN2 S FR   1:15
   200  7:12 PM   1 x 200 on 5:00 Recovery/swim-down        REC S CHO  2:30
 2,000  7:19 PM  10 x  50 on 1:00 MAINSET/IM order10t } 1x  SP1 S FLY  2:00
                 10 x  50 on 1:00 Backstroke          }     SP1 S BK   2:00
                 10 x  50 on 1:00 Breaststroke        }     SP1 S BR   2:00
                 10 x  50 on 1:00 Free                }     SP1 S FR   2:00
 1,500  8:01 PM   6 x 100 on 1:30 EZPULL } 1x               REC P FR   1:30
                  5 x 100 on 1:20 BLDUP  }                  EN1 P FR   1:20
                  4 x 100 on 1:10 DES    }                  EN2 P FR   1:10
 1,500  8:23 PM   4 x 100 on 1:30 DES        } 1x           EN2 K FR   1:30
                  5 x 100 on 1:40 BKK        }              EN1 K BK   1:40
                  6 x 100 on 1:50 FLY-BR MIX }              REC K IM   1:50
   200  8:50 PM   1 x 200 on 4:00 Recovery/swim-down        REC S CHO  2:00
        8:54 PM Finish time.  Total: 8,100 meters.  Stress Value = 242

                                                 Test #122 on 04/24/2002
                                     40 x 50m on 1:00 SC pushoff Indiv Medley
                                                           IM order by10t

Column 1  Column 2  Column 3  Column 4  Column 5  Column 6  Column 7  Column 8  Column 9    Col 10   Average   Std Dev
========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  
Yusuke Kobayashi  
   31.00     31.80     31.70     31.50     31.00     31.20     31.30     31.80     31.70     31.60  
   32.60     33.40     33.10     33.10     32.80     32.90     32.80     33.20     32.80     33.00  
   37.30     37.40     38.60     37.90     38.20     38.00     37.50     37.80     37.80     38.00  
   28.60     28.30     28.70     28.10     28.90     28.50     29.10     28.70     28.80     28.50     32.72     35.77  
 Heartrate:    191       171       154
Shiho Yoshimura  
   33.60     34.80     34.10     33.80     33.50     34.10     33.80     34.30     34.20     33.80  
   34.70     34.50     34.30     33.80     33.20     33.50     33.80     34.50     34.00     34.20  
   39.60     39.20     38.60     39.40     39.50     38.80     38.90     38.20     38.80     38.10  
   30.10     29.70     29.90     29.50     30.30     30.20     30.50     30.70     30.00     29.50     34.25     37.05  
 Heartrate:    199       174       165
Ai Kobayashi  
   34.70     34.50     33.50     33.60     33.80     33.40     33.70     33.70     33.40     34.00  
   36.00     36.10     36.00     37.00     36.40     36.30     35.80     35.40     35.60     35.50  
   39.70     40.10     38.70     39.20     39.00     38.60     38.90     39.20     39.00     38.90  
   31.50     32.10     31.20     30.90     30.40     30.70     31.00     30.60     30.60     29.80     34.96     37.67  
 Heartrate:    186       154       101
Mitsuka Tsukamoto  
   33.60     34.10     33.30     33.60     33.80     33.60     33.70     33.80     33.70     34.00  
   35.20     35.10     35.20     35.50     34.90     34.50     34.60     34.80     35.00     34.50  
   39.70     40.10     40.10     40.10     40.30     39.90     39.90     40.10     39.90     40.50  
   32.50     32.00     31.90     31.10     31.40     31.50     31.60     31.40     31.20     30.60     35.06     37.86  
 Heartrate:    193       178       159
Ai Ichiba  
   33.80     36.30     37.00     35.80     35.90     36.50     36.60     37.20     36.40     36.70  
   36.00     35.50     35.20     35.50     34.90     34.80     35.00     34.80     35.20     34.50  
   43.80     43.10     43.70     43.90     43.60     44.00     44.40     44.80     44.20     44.50  
   33.60     33.00     32.00     32.40     31.40     31.60     31.60     31.40     31.50     31.50     36.84     40.92  
 Heartrate:    186       160       149
Hiroki Fujishima  
   36.80     39.60     40.70     40.20     41.10     38.40     38.60     39.50     39.20     39.00  
   39.50     39.00     38.70     38.60     38.40     38.00     38.10     38.20     37.50     39.50  
   43.30     43.70     44.40     45.00     44.50     43.50     44.00     42.00     43.10     42.70  
   32.50     32.20     32.00     32.20     31.60     31.50     31.70     33.10     31.60     31.50     38.37     42.21  
 Heartrate:    190       150       137
Ikuko Kishimoto  
   37.80     37.60     37.60     36.60     36.10     35.80     36.10     36.10     36.10     36.30  
   39.10     39.10     40.00     39.10     39.50     39.30     39.90     39.50     39.80     39.50  
   47.70     47.50     48.20     48.30     48.00     47.20     47.70     47.60     47.10     46.90  
   32.30     32.20     32.60     32.20     31.60     31.50     32.80     33.10     32.00     31.80     38.98     44.23  
 Heartrate:    181       147       121
昨今(笑)のパワー練習&筋トレで、スピードじょじょについてきたやつ、
ハードすぎて筋疲労状態のやつ、いろいろです。
今週は、SP2-SP1-EN3のメインセットで3日間攻めます。今日はそのなか日。
去年の20tのタイムで40tいけてるようですね。

バランス的には、だんだんまとも(レーススピード)な練習かなっちゅー感じです。
そのうちまともじゃなくなるから、ご期待ください?

ほなまた^^。
   Daily Workout [1170] for Wednesday, April 24, 2002
                     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
====== ========  ========================================= === = ===  ====
 2,100  6:00 PM   1 x 200 on 3:00 WUP                } 3x  REC S CHO  1:30
                  4 x  25 on  :40 SPRINT/FLBKBR 1SET }     SP3 S IM   2:40
                  3 x 100 on 1:30 CHECK              }     EN1 S FR   1:30
                  1 x  25 on 1:00 EZ                 }     REC S FR   4:00
                  1 x  75 on 1:00 MAX SP             }     SP2 S FR   1:20
   200  6:38 PM   1 x 200 on 3:00 Recovery/swim-down       REC S CHO  1:30
 2,800  6:43 PM   1 x 300 on 4:30 P } 1x                   EN1 P FLY  1:30
                  1 x 300 on 5:00 K }                      EN2 K FLY  1:40
                  1 x 100 on 1:30 S }                      EN2 S FLY  1:30
                  1 x 300 on 4:30 P }                      EN1 P BK   1:30
                  1 x 300 on 5:00 K }                      EN2 K BK   1:40
                  1 x 100 on 1:30 S }                      EN2 S BK   1:30
                  1 x 300 on 4:30 P }                      EN1 P BR   1:30
                  1 x 300 on 5:00 K }                      EN2 K BR   1:40
                  1 x 100 on 1:30 S }                      EN2 S BR   1:30
                  1 x 300 on 4:30 P }                      EN1 P FR   1:30
                  1 x 300 on 5:00 K }                      EN2 K FR   1:40
                  1 x 100 on 1:30 S }                      EN2 S FR   1:30
   100  7:29 PM   1 x 100 on 5:00 Recovery/swim-down       REC S CHO  5:00
 3,000  7:36 PM  30 x 100 on 1:20 Free/SWIM HARD!!!!!!     EN3 S FR   1:20
   400  8:18 PM   1 x 400 on 6:00 EZ PULL                  REC P FRB  1:30
   400  8:26 PM   8 x  50 on  :50 Recovery/swim-down       REC S CHO  1:40
                                  DRY/STRETCH&CARE                   
        8:34 PM Finish time.  Total: 9,000 meters.  Stress Value = 294
                                               Test #123 on 04/24/2002
                                       30 x 100m on 1:20 SC pushoff Freestyle
                                                                  

Column 1  Column 2  Column 3  Column 4  Column 5  Column 6  Column 7  Column 8  Column 9    Col 10   Average   Std Dev
========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  
Yusuke Kobayashi  
 1:03.50   1:04.10   1:04.60   1:04.30   1:04.20   1:04.90   1:04.50   1:04.70   1:04.60   1:04.40  
 1:03.80   1:03.90   1:04.30   1:04.20   1:04.20   1:04.50   1:04.50   1:05.00   1:04.30   1:04.50  
 1:04.60   1:05.30   1:04.90   1:05.20   1:03.80   1:03.80   1:04.50   1:03.70   1:03.00   1:02.20   1:04.27   1:04.71  
 Heartrate:    191       179       159
Shiho Yoshimura  
 1:05.50   1:05.30   1:05.40   1:05.30   1:05.20   1:04.90   1:04.40   1:05.00   1:05.80   1:05.40  
 1:05.40   1:05.70   1:06.00   1:05.90   1:05.40   1:05.30   1:05.20   1:05.20   1:05.00   1:05.40  
 1:05.10   1:05.80   1:05.60   1:05.80   1:05.50   1:04.80   1:05.00   1:04.90   1:03.50   1:02.20   1:05.16   1:05.57  
 Heartrate:    192       186       154
Mitsuka Tsukamoto  
 1:10.00   1:10.50   1:10.30   1:10.80   1:10.50   1:09.80   1:09.70   1:09.10   1:09.60   1:10.20  
 1:10.60   1:10.10   1:10.30   1:09.50   1:09.70   1:10.30   1:10.50   1:09.30   1:09.20   1:09.40  
 1:11.10   1:09.40   1:08.90   1:09.30   1:09.50   1:09.00   1:09.40   1:09.10   1:08.50   1:07.80   1:09.71   1:10.08  
 Heartrate:    189       178       161
Ai Kobayashi  
 1:09.40   1:10.40   1:10.20   1:10.30   1:10.30   1:10.00   1:10.80   1:10.80   1:10.00   1:10.70  
 1:10.60   1:10.50   1:10.80   1:11.00   1:11.30   1:11.50   1:10.90   1:10.50   1:11.20   1:10.80  
 1:12.00   1:10.00   1:10.70   1:11.30   1:11.70   1:11.50   1:11.30   1:11.10   1:11.00   1:11.00   1:10.79   1:11.04  
 Heartrate:    179       130       110
Ai Ichiba  
 1:10.60   1:11.90   1:12.00   1:13.10   1:12.90   1:12.80   1:13.30   1:12.70   1:13.70   1:14.00  
 1:13.50   1:14.50   1:14.30   1:13.60   1:14.40   1:14.50   1:14.50   1:14.50   1:13.60   1:13.70  
 1:14.00   1:13.50   1:14.00   1:14.60   1:14.80   1:12.80   1:13.00   1:12.70   1:11.40   1:09.60   1:13.28   1:14.18  
 Heartrate:    186       159       139
Hiroki Fujishima  
 1:13.70   1:15.80   1:16.80   1:16.50   1:14.00   1:13.00   1:13.30   1:12.70   1:14.20   1:13.80  
 1:13.30   1:13.40   1:13.30   1:13.00   1:13.30   1:14.00   1:13.20   1:14.50   1:13.60   1:13.70  
 1:14.00   1:12.70   1:12.60   1:13.20   1:13.80   1:12.10   1:12.70   1:12.10   1:11.10   1:09.60   1:13.43   1:14.56  
 Heartrate:    182       160       140
Ikuko Kishimoto  
 1:11.70   1:14.10   1:15.20   1:14.40   1:15.00   1:15.20   1:14.90   1:15.40   1:15.50   1:15.70  
 1:17.30   1:16.90   1:16.30   1:16.30   1:16.30   1:14.90   1:15.00   1:15.50   1:15.10   1:15.90  
 1:15.70   1:15.70   1:16.10   1:15.60   1:15.00   1:13.80   1:13.40   1:13.30   1:11.90   1:10.70   1:14.93   1:16.16  
 Heartrate:    181       151       134

メインセットの時、あなたがコーチなら、遅い選手、速い選手になんて声をかけます?
自分が選手なら、どーかな〜^^。
               Daily Workout [1171] for Thursday, April 25, 2002
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 15 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                           EGY T STK  PACE
====== ========  ========================================= === = ===  ====
 1,600  6:30 PM   1 x 400 on 5:00 Free               } 1x  REC S FR   1:15
                  1 x 400 on 6:00 IM                 }     REC P IM   1:30
                  1 x 400 on 7:00 SIDEK&SWIM FRBK    }     REC K FRB  1:45
                  1 x 400 on 5:00 Free/CATCH UP SWIM }     REC D FR   1:15
 1,500  6:55 PM  30 x  50 on  :42 Butterfly                EN2 S FLY  1:24
   900  7:18 PM   1 x 300 on 4:20 IM PULL } 1x             EN1 P IM   1:27
                  1 x 300 on 4:45 IM KICK }                EN1 K IM   1:35
                  1 x 300 on 4:30 SWIM    }                EN1 S IM   1:30
 2,000  7:33 PM   2 x 100 on 1:30 BR PULL   } 4x           EN1 P BR   1:30
                  1 x 300 on 3:20 Free PULL }              EN2 P FR   1:07
 2,000  8:00 PM   3 x 100 on 1:45 3K-2K-1K/BR  } 4x        EN1 K BR   1:45
                  1 x 200 on 2:55 Free/K on B. }           EN2 K FR   1:28
   100  8:34 PM   1 x 100 on 3:00 Recovery/swim-down       REC S CHO  3:00
   200  8:39 PM   1 x 200 on 3:00 DIVE!200BR               SP2 S BR   1:30
   400  8:44 PM   1 x 400 on 6:00 Recovery/swim-down       REC S CHO  1:30
        8:50 PM Finish time.  Total: 8,700 meters.  Stress Value = 131

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  2,100  24.14%  Freestyle         2,800  32.18%
    Aerobic Base      2,900  33.33%  Breaststroke      2,200  25.29%
    Anaerobic Thresh  3,500  40.23%  Butterfly         1,500  17.24%
    Peak Lactate        200   2.30%  IM                1,300  14.94%
                                     your choice         500   5.75%
    Type of Work             Meters  Free-Backstroke     400   4.60%
    ================ ==============
    Swim              2,900  33.33%
    Kick              2,700  31.03%
    Pull              2,700  31.03%
    Drill               400   4.60%
今週はですねー、スイムファースターの載ってるdisチームの%テージをちょっと参考にやったんですよ。
どちらかというと、4〜5年ほど前の練習の感じかな・・

来週は、100キロウィークいきまっせー。

                Daily Workout [1173] for Sunday, April 28, 2002
                     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
====== ========  ========================================== === = ===  ====
 1,600  8:00 AM   1 x  400 on  6:00 SWIM              } 1x  REC S CHO  1:30
                  1 x  400 on  7:00 KICK&SWIM         }     REC K IM   1:45
                  1 x  400 on  6:00 PULL              }     REC P CHO  1:30
                  1 x  400 on  6:00 Individual Medley }     EN1 S IM   1:30
 1,000  8:27 AM  10 x  100 on  1:35 1x1:40E-2x1:30H         EN1 K FR   1:35
 1,000  8:45 AM  10 x  100 on  1:15 1x1:20E-2x1:10H         EN1 P FR   1:15
   100  8:59 AM   1 x  100 on  2:00 Recovery/swim-down      REC S CHO  2:00
 6,000  9:03 AM   1 x 2000 on 30:00 IM/DES } 1x             EN1 S IM   1:30
                  1 x 2000 on 30:00        }                EN2 S IM   1:30
                  1 x 2000 on 30:00        }                EN2 S IM   1:30
   500 10:35 AM   1 x  500 on  8:00 EZPULL                  REC P CHO  1:36
   500 10:45 AM   1 x  500 on  9:00 EZKICK/FINS             REC K FIN  1:48
   500 10:56 AM   1 x  500 on  8:00 REC                     REC S CHO  1:36
       11:04 AM Finish time.  Total: 11,200 meters.  Stress Value = 136

   
                Daily Workout [1173] for Sunday, April 28, 2002
                     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
====== ========  ========================================== === = ===  ====
 1,600  8:00 AM   1 x  400 on  6:00 SWIM              } 1x  REC S CHO  1:30
                  1 x  400 on  7:00 KICK&SWIM         }     REC K IM   1:45
                  1 x  400 on  6:00 PULL              }     REC P CHO  1:30
                  1 x  400 on  6:00 Individual Medley }     EN1 S IM   1:30
 1,000  8:27 AM  10 x  100 on  1:35 1x1:40E-2x1:30H         EN1 K FR   1:35
 1,000  8:45 AM  10 x  100 on  1:15 1x1:20E-2x1:10H         EN1 P FR   1:15
   100  8:59 AM   1 x  100 on  2:00 Recovery/swim-down      REC S CHO  2:00
 6,000  9:03 AM   1 x 2000 on 30:00 IM/DES } 1x             EN1 S IM   1:30
                  1 x 2000 on 30:00        }                EN2 S IM   1:30
                  1 x 2000 on 30:00        }                EN2 S IM   1:30
   500 10:35 AM   1 x  500 on  8:00 EZPULL                  REC P CHO  1:36
   500 10:45 AM   1 x  500 on  9:00 EZKICK/FINS             REC K FIN  1:48
   500 10:56 AM   1 x  500 on  8:00 REC                     REC S CHO  1:36
       11:04 AM Finish time.  Total: 11,200 meters.  Stress Value = 136

2000IMのラストは吉村さん27分、他27分30秒〜29分でした。

                Daily Workout [1174] for Sunday, April 28, 2002
                     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
====== ========  =========================================== === = ===  ====
 1,000  3:30 PM   1 x  100 on  1:30 W-UP     } 1x            REC S CHO  1:30
                  1 x  200 on  3:00 Free/DPS }               REC S FR   1:30
                  1 x  300 on  4:30 PULL/IM  }               EN1 P IM   1:30
                  1 x  400 on  6:00 KICK/IM  }               EN1 K IM   1:30
 1,000  3:47 PM  20 x   50 on   :50 Free/HARD!               SP1 S FR   1:40
   400  4:05 PM   8 x   50 on   :45 REC/PULL                 REC P FRB  1:30
 3,000  4:13 PM  20 x   50 on   :45 Rt-STK             } 1x  EN1 D FR   1:30
                 20 x   50 on   :45 Lft-STK            }     EN1 D FR   1:30
                 20 x   50 on   :40 Catch up SWIM 3BRS }     EN1 D FR   1:20
MID-FIN
 3,000  4:58 PM  10 x  300 on  3:30 Free/PULL 3BRS           EN2 P FR   1:10
   200  5:35 PM   1 x  200 on  3:00 EZPULL                   REC P BK   1:30
 1,000  5:40 PM   1 x 1000 on 14:00 KICK DRLS/FINS           EN1 K FIN  1:24
   400  5:56 PM   1 x  400 on  6:00 Recovery/swim-down       REC S CHO  1:30
        6:02 PM Finish time.  Total: 10,000 meters.  Stress Value = 206

明日は、対抗戦、さあ今年は優勝できるかな〜^^。負けたら坊主!
といいたいところ・・私はすでに坊主頭でした(ーー;)。
4/29その結果。連続3位〜に甘んじました(ーー;)。
今日は、夜中の1時に嫁さん破水しまして、病院へ、5:49第3子、元気な男が生まれました^^

感謝・・。