GOOD OCT! '03 TEAMK-1 WORKOUTS teamK-1 home
10/31更新 今月のトレーニング分析
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 10/05/2003 through Saturday 11/01/2003
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 %
======== ========== ========== ========== ========== ========== ==========
10/05/2003 21,325 49 7,050 16 7,450 17 6,625 15 100 0 500 1
10/12/2003 14,603 35 8,100 19 17,897 43 600 1 450 1 50 0
10/19/2003 14,350 26 27,000 49 10,350 19 3,400 6 0 0 0 0
10/26/2003 17,100 26 28,700 44 13,700 21 4,700 7 1,000 2 300 0
Total 67,378 33 70,850 34 49,397 24 15,325 7 1,550 1 850 0
Average 16,844 17,712 12,349 3,831 387 212
Cyc Date (7) SP3 % Total
======== ========== =========
10/05/2003 450 1 43,500
10/12/2003 100 0 41,800
10/19/2003 0 0 55,100
10/26/2003 400 1 65,900
Total 950 0 206,300
Average 237 51,575
Stroke Category Analysis
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 10/05/2003 through Saturday 11/01/2003
Cyc Date 1) FR % 2) BK % 3) BR % 4) FLY % 5) IM % 9) FIN %
======== ========== ========== ========== ========== ========== ==========
10/05/2003 20,675 48 3,000 7 3,100 7 3,600 8 3,200 7 1,000 2
10/12/2003 19,297 46 2,000 5 1,600 4 800 2 4,300 10 2,500 6
10/19/2003 23,500 43 6,250 11 5,250 10 4,450 8 8,800 16 3,000 5
10/26/2003 22,900 35 1,500 2 1,900 3 9,200 14 11,200 17 3,000 5
Total 86,372 42 12,750 6 11,850 6 18,050 9 27,500 13 9,500 5
Average 21,593 3,187 2,962 4,512 6,875 2,375
Cyc Date 13) CHO % 14) MIX % 15) FRB % 17) RNG % 19) SNO % Total
======== ========== ========== ========== ========== ========== =========
10/05/2003 8,525 20 400 1 0 0 0 0 0 0 43,500
10/12/2003 9,803 23 1,000 2 500 1 0 0 0 0 41,800
10/19/2003 2,650 5 0 0 0 0 1,200 2 0 0 55,100
10/26/2003 12,000 18 1,300 2 1,400 2 0 0 1,500 2 65,900
Total 32,978 16 2,700 1 1,900 1 1,200 1 1,500 1 206,300
Average 8,244 675 475 300 375 51,575
Summary of Swim, Kick, Pull, Drill, Dryland, Meeting
Cyc Date Swim % Kick % Pull % Drill % Dryland % Meeting % Total
======== ========== ========== ========== ========== ========== ========== =====
10/05/2003 23,350 54 10,050 23 4,200 10 5,900 14 0 0 0 0 44K
10/12/2003 28,200 67 9,200 22 3,400 8 1,000 2 0 0 0 0 42K
10/19/2003 31,600 57 8,300 15 5,800 11 9,400 17 0 0 0 0 55K
10/26/2003 34,250 52 11,150 17 17,600 27 2,900 4 0 0 0 0 66K
Total 117,400 57 38,700 19 31,000 15 19,200 9 0 0 0 0 206K
Average 29,350 9,675 7,750 4,800 0 0 52K
ちーす。全国K-1サイトファン？の皆様こんばんは！
先週は福岡の皆さんに今年は阪神勝ちますっていってましたが、ダイエー優勝でした。
おめでとー！ 悔しくないのかって？そらもーぜんぜん・・<(｀^´)>
タラレバ分析はやめにして、ホークス強いですね、ほんとに。脱毛いや脱帽です。
来年も楽しみにしてまっす。
さーあっという間に１０月終わりまして、皆さん今年の冬はどんな予定ですかー
また教えてくださいね。
合同練習会募集も忘れずよろしくです。O-Tちゃんまってます＾＾。
以下、エアロ４週目のトレーニング。
Daily Workout [1542] for Sunday, October 26, 2003
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
====== ======== ========================================== === = === ====
2,000 8:00 AM 1 x 500 on 8:00 CHOS } 1x REC S CHO 1:36
1 x 500 on 8:00 IM S } REC S IM 1:36
1 x 500 on 8:30 KICK CHOICE } REC K CHO 1:42
1 x 500 on 8:00 SNO } REC D SNO 1:36
2,400 8:34 AM 1 x 200 on 3:30 K FLY } 1x EN1 K FLY 1:45
1 x 200 on 3:00 P BK } EN1 P BK 1:30
1 x 200 on 3:30 K BR } EN1 K BR 1:45
1 x 200 on 3:00 P FR } EN1 P FR 1:30
1 x 200 on 3:00 P FLY } EN1 P FLY 1:30
1 x 200 on 3:30 K BK } EN1 K BK 1:45
1 x 200 on 3:00 P BR } EN1 P BR 1:30
1 x 200 on 3:30 K FR } EN1 K FR 1:45
1 x 200 on 3:00 FLY } EN1 S FLY 1:30
1 x 200 on 3:00 BK } EN1 S BK 1:30
1 x 200 on 3:00 BR } EN1 S BR 1:30
1 x 200 on 3:00 Free } EN1 S FR 1:30
100 9:14 AM 1 x 100 on 2:00 REC REC S CHO 2:00
2,000 9:18 AM 5 x 100 on 1:30 SNO DPS } 1x EN1 P SNO 1:30
5 x 100 on 1:25 SNO SUB } EN1 P SNO 1:25
5 x 100 on 1:20 PADV 3BRS } EN2 P FR 1:20
5 x 100 on 1:15 PADV } EN2 P FR 1:15
1,600 9:47 AM 1 x 1000 on 15:00 FINS FLY-RLUD&UW25 } 1x EN1 K FIN 1:30
1 x 400 on 6:00 RL-STK } EN1 D FLY 1:30
8 x 25 on :40 SPRINT } SP3 S FLY 2:40
1,500 10:15 AM 1 x 1500 on 20:00 Free/800REC 400EN1 EN2 S FR 1:20
200EN2 100EN3
400 10:37 AM 1 x 400 on 6:00 REC REC S CHO 1:30
10:43 AM Finish time. Total: 10,000 meters. Stress Value = 117
Daily Workout [1543] for Monday, October 27, 2003
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 50 on :50 SCULL IMorder } 4x REC D IM 1:40
1 x 200 on 3:00 IM SWIM 1000STRAIGT } EN1 S IM 1:30
2,000 3:47 PM 20 x 50 on :45 12.5FLY-37.5FR } 1x EN1 P MIX 1:30
20 x 50 on :40 3579BRS DPS } EN1 P FR 1:20
100 4:17 PM 1 x 100 on 2:00 REC REC S CHO 2:00
1,000 4:21 PM 1 x 1000 on 15:00 UWK DOL~SIDE EN1 K FIN 1:30
1,000 4:38 PM 10 x 50 on :45 12.5K&S FINS FLY } 1x EN2 S FLY 1:30
10 x 50 on :50 12.5K&S FLY } EN2 S FLY 1:40
100 4:56 PM 1 x 100 on 2:00 REC REC S CHO 2:00
500 5:00 PM 10 x 50 on 1:00 Butterfly 5H-E MIX SP1 S FLY 2:00
1,500 5:12 PM 1 x 1500 on 20:00 100SP-20OV,200EN-16U EN2 S FR 1:20
400EN-U14,800REC-U12
5:34 PM Finish time. Total: 7,200 meters. Stress Value = 141
Daily Workout [1544] for Tuesday, October 28, 2003
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 5:45 PM 1 x 1000 on 18:00 KICK REC K CHO 1:48
1,500 6:05 PM 1 x 500 on 8:00 KICK BR } 1x EN1 K BR 1:36
1 x 500 on 8:00 FINS FLY } EN1 K FLY 1:36
1 x 500 on 8:00 DRLS FLY } EN1 D FLY 1:36
500 6:31 PM 20 x 25 on :30 FLY HARD ?XEZ SP1 S FLY 2:00
2,000 6:43 PM 1 x 400 on 6:00 Butterfly } 1x EN1 P FLY 1:30
1 x 400 on 6:00 Backstroke } EN1 P BK 1:30
1 x 400 on 6:00 Breaststroke } EN1 P BR 1:30
1 x 800 on 12:00 Free } EN1 P FR 1:30
2,100 7:15 PM 1 x 300 on 5:00 IM EZ } 1x EN1 K IM 1:40
1 x 300 on 5:00 Butterfly } EN2 K FLY 1:40
1 x 400 on 6:30 Free } EN2 K FR 1:38
1 x 400 on 6:00 IM H } EN2 P IM 1:30
1 x 300 on 5:00 Butterfly } EN1 P FLY 1:40
1 x 400 on 6:00 Free } EN1 P FR 1:30
2,100 7:50 PM 7 x 300 on 4:30 25FL5IM,20FL10IM EN1 S IM 1:30
15FL15BKBRFR,10FL20I
M,30IM,30FR,REC
8:23 PM Finish time. Total: 9,200 meters. Stress Value = 141
Daily Workout [1545] for Tuesday, October 28, 2003
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 5:45 PM 1 x 100 on 1:40 RFLY-LFLY } 2x REC D FLY 1:40
1 x 100 on 1:40 LBK-RBK } REC D BK 1:40
1 x 100 on 1:40 RBR-LBR } REC D BR 1:40
1 x 100 on 1:40 LFR-RFR } REC D FR 1:40
1,200 6:00 PM 1 x 200 on 3:00 Individual Medley } 1x EN1 S IM 1:30
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1 x 600 on 9:00 Individual Medley } EN1 S IM 1:30
3,000 6:20 PM 1 x 3000 on 45:00 Free/PADV 753BRS1000 EN1 P FR 1:30
1,000 7:07 PM 10 x 100 on 1:30 BK,RL2575FR ALT EN1 P FRB 1:30
2,000 7:24 PM 8 x 50 on :45 Butterfly PADV 2BRS } 2x EN2 P FLY 1:30
6 x 100 on 1:15 Free 125"~105" } EN2 P FR 1:15
100 7:53 PM 1 x 100 on 2:00 REC REC S CHO 2:00
1,600 7:57 PM 8 x 50 on :45 Free STKTIME=65 } 1x REC S FR 1:30
4 x 100 on 1:20 Free } EN1 S FR 1:20
2 x 200 on 2:30 Free } EN2 S FR 1:15
1 x 400 on 6:00 Free } EN3 S FR 1:30
300 8:21 PM 1 x 100 on 4:00 DASH KICK } 1x SP2 K FR 4:00
2 x 50 on 2:00 } SP2 K FR 4:00
4 x 25 on 1:00 } SP2 K FR 4:00
300 8:35 PM 1 x 300 on 5:00 REC REC S CHO 1:40
8:40 PM Finish time. Total: 10,300 meters. Stress Value = 174
１０ＫＭ練習増えてきましたね〜。ちなみに当K-1チームは現在ディスタンス系に
かかわらず、冬場は朝練、日曜日だけなんです。だから１回の練習が多いです。それだけ。
だって、10X7か7X10かいうことですもんね。１２月は7X12目指そう！？
今週は随所にFLYをちりばめてみました。１ウィークごとに泳法変えて行きます。
来週はBKをちりばめまーす。BKの練習は昔は得意だったのよ(-"-)
その次はなんでしょう？そーBRです。単純ですねー。
１２月まではスタイルはありません。IMとFR-LONGが人並みに泳げるようなこと
やっています。
Daily Workout [1546] for Wednesday, October 29, 2003
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
====== ======== ============================================= === = === ====
2,600 5:45 PM 1 x 300 on 4:30 W-UP SWIM } 1x REC S CHO 1:30
1 x 400 on 6:00 PULL/FRBK MIX } REC P FRB 1:30
1 x 500 on 9:00 KICK/IM } EN1 K IM 1:48
1 x 600 on 8:00 100-200-300IM } EN1 S IM 1:20
1 x 800 on 10:30 Free } EN1 S FR 1:19
500 6:25 PM 20 x 25 on :30 FINS/BK-RSIDE-L-UW EN2 K FLY 2:00
500 6:37 PM 20 x 25 on :30 4KS-3KS-2KS-SWIMby5t EN2 D FLY 2:00
100 6:49 PM 4 x 25 on 1:00 KICK&SUB FAST! SP3 S FLY 4:00
100 6:55 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 6:59 PM 6 x 50 on :45 Free/DPS,Jr5tS1tREST } 3x EN1 S FR 1:30
2 x 100 on 1:15 Free/NEG,Jr-50HARD } EN2 S FR 1:15
100 7:22 PM 1 x 100 on 2:00 REC/Jr-MEETING REC S CHO 2:00
2,000 7:26 PM 10 x 200 on 2:30 PULL/PDPV,34567Bby2t EN2 P FR 1:15
1,200 7:53 PM 1 x 1200 on 21:00 KICK/FR STRAIGHT EN1 K FR 1:45
400 8:16 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:30-DRY LAND
8:24 PM Finish time. Total: 9,000 meters. Stress Value = 128
Daily Workout [1547] for Thursday, October 30, 2003
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 6:30 PM 1 x 1000 on 15:00 Free/LEFT TURN REC S FR 1:30
1,000 6:47 PM 1 x 300 on 4:30 Backstroke } 1x REC S BK 1:30
1 x 200 on 3:00 Butterfly } REC S FLY 1:30
1 x 300 on 4:30 Individual Medley } REC S IM 1:30
1 x 200 on 3:30 Breaststroke } REC S BR 1:45
900 7:04 PM 1 x 200 on 3:00 FLY PADV 2BRS SETDES } 3x EN2 P FLY 1:30
1 x 100 on 1:25 Free REC } REC P FR 1:25
1,000 7:19 PM 10 x 100 on 1:25 UWK&SWIM 2BRS FINS EN1 S FLY 1:25
2,000 7:35 PM 10 x 100 on 1:15 Free } 1x EN2 S FR 1:15
10 x 100 on 1:20 Free } EN1 S FR 1:20
900 8:03 PM 1 x 100 on 1:40 UWK25-SIDE50-RLBR25 } 3x EN1 K MIX 1:40
1 x 200 on 3:30 FreeK "MAKIASHI" } EN1 K FR 1:45
400 8:20 PM 1 x 400 on 6:00 REC REC S CHO 1:30
8:26 PM Finish time. Total: 7,200 meters. Stress Value = 67
Daily Workout [1548] for Friday, October 31, 2003
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
====== ======== ===================================== === = === ====
4,300 6:30 PM 1 x 4300 on 60:00 T-60 IM!!! EN3 S IM 1:24
YU/4443m,SHI/4230m
HIRO/4255m,AI/4207m
1,200 7:32 PM 1 x 400 on 6:00 PULL } 1x REC P CHO 1:30
1 x 400 on 6:00 SWIM } REC S CHO 1:30
1 x 400 on 7:00 KICK } REC K CHO 1:45
1,000 7:53 PM 1 x 1000 on 15:00 FINS DOLPHINKICK EN1 K FIN 1:30
50 8:10 PM 2 x 25 on 1:00 FINS-KICK DOLPHIN SP3 K FLY 4:00
50 8:14 PM 2 x 25 on 1:00 FINS FLY-SWIM MAX! SP3 S FLY 4:00
400 8:18 PM 1 x 400 on 6:00 REC REC S CHO 1:30
8:24 PM Finish time. Total: 7,000 meters. Stress Value = 299
今日はT-60IM！！！１５分ごとに泳法変えてやりました。
Q:そんなことやって選手嫌がらないんですか？
A:はい、にこにこやってますよ。表面上は(;_:)
最近読んでいる本：
ロバートキヨサキ「金持ち父さん貧乏父さん」
世の中のお金の流れが私でもわかるように書いてあります。もーなんかお金持ちになった気分です。
その割には、高校生の時と小遣い変わらんのよねー。まー何やっても面白いからえーけど。
ほなまた来週シーユー。
10/24更新
中学まで野球やってた私、日本シリーズもワールドシリーズも目〜離せません(=_=)
いやー連夜の阪神サヨナラ・・最高太郎です。松井もヤンキースいってから好きになりました（単純）。
若いころはですねー、一升瓶もって甲子園いって、スタンドしきって「さあ皆さんウェーブ〜！！」
とかやってましたねー。（おバカさん）
今５戦目終了！３−２で優勝王手です！ 福岡の皆さん、今年は勝たしてもらいます！すみません＾＾！
では以下エアロ３週目の練習です。
Daily Workout [1535] for Friday, October 17, 2003
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
====== ======== ================================ === = === ====
4,937 6:30 PM 1 x 4937 on 60:00 T-60!!YU/5063m EN2 S FR 1:13
HIRO/4655m
200 7:32 PM 1 x 200 on 15:00 REC REC S CHO 7:30
3,360 7:49 PM 1 x 3360 on 45:00 T-45! EN2 S FR 1:20
203 8:36 PM 1 x 203 on 3:00 REC REC S CHO 1:29
8:39 PM Finish time. Total: 8,700 meters. Stress Value = 183
Daily Workout [1536] for Sunday, October 19, 2003
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
====== ======== ========================================== === = === ====
2,800 8:00 AM 1 x 1000 on 15:00 Free } 1x REC S FR 1:30
1 x 800 on 13:00 Backstroke } REC S BK 1:38
1 x 600 on 10:00 Breaststroke } REC S BR 1:40
1 x 400 on 6:00 Butterfly } REC S FLY 1:30
1,000 8:46 AM 1 x 600 on 10:00 FLY-PULL } 1x EN1 P FLY 1:40
1 x 400 on 7:00 KRLS FLY } EN1 D FLY 1:45
1,000 9:05 AM 4 x 250 on 4:00 KRLS FINS-BK } 1x EN1 D BK 1:36
1,000 9:23 AM 1 x 300 on 5:00 Breaststroke/UWK&S } 1x EN1 K BR 1:40
1 x 300 on 5:00 Breaststroke/PVK } EN1 D BR 1:40
1 x 400 on 7:00 Breaststroke/DPS } EN1 S BR 1:45
3,000 9:42 AM 1 x 3000 on 45:00 Free/DPS65/50m EN1 S FR 1:30
500mSPEEDPLAY MIX
400 10:29 AM 1 x 400 on 6:00 REC REC S CHO 1:30
10:35 AM Finish time. Total: 9,200 meters. Stress Value = 66
Daily Workout [1537] for Monday, October 20, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
3,000 5:45 PM 1 x 400 on 6:00 Free/SWIM } 3x REC S FR 1:30
1 x 300 on 5:00 Free/R-STK } EN1 D FR 1:40
1 x 200 on 3:20 Free/L-STK } EN2 D FR 1:40
1 x 100 on 2:00 Free/GK HARD } EN3 K FR 2:00
100 6:36 PM 1 x 100 on 2:00 REC REC S CHO 2:00
6,000 6:40 PM 1 x 500 on 8:00 Butterfly/DRLS } 1x REC D FLY 1:36
1 x 500 on 7:30 Individual Medley } EN1 S IM 1:30
2 x 400 on 6:30 Backstroke/PULL } REC P BK 1:38
2 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
REST2' }
3 x 300 on 5:00 Br/3K-2K-1Kby1t } EN1 K BR 1:40
3 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
4 x 200 on 3:00 Free/5BRS GOOD STK } REC P FR 1:30
4 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
400 8:15 PM 1 x 400 on 25:00 REC&STRETCH REC S CHO 6:15
8:40 PM Finish time. Total: 9,500 meters. Stress Value = 86
Daily Workout [1538] for Tuesday, October 21, 2003
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
====== ======== ============================================= === = === ====
2,000 5:45 PM 1 x 400 on 6:00 SWIM } 1x REC S CHO 1:30
1 x 300 on 5:00 KICK } REC K CHO 1:40
1 x 200 on 3:00 SWIM } REC S CHO 1:30
1 x 100 on 1:40 KICK } REC K CHO 1:40
1 x 100 on 1:30 SWIM } REC S IM 1:30
1 x 200 on 3:20 KICK } REC K IM 1:40
1 x 300 on 4:30 SWIM } REC S IM 1:30
1 x 400 on 6:40 KICK } REC K IM 1:40
1,000 6:18 PM 20 x 50 on :45 Free/SUB EN2 S FR 1:30
4,000 6:35 PM 1 x 400 on 6:00 IM } 1x EN1 S IM 1:30
1 x 400 on 6:30 Butterfly } EN2 S FLY 1:38
1 x 400 on 6:00 IM } EN1 S IM 1:30
1 x 400 on 6:00 IM } EN1 S IM 1:30
1 x 400 on 6:30 BK } EN2 S BK 1:38
1 x 400 on 6:00 IM } EN1 S IM 1:30
1 x 400 on 6:00 IM } EN1 S IM 1:30
1 x 400 on 6:30 BR } EN2 S BR 1:38
1 x 400 on 6:00 IM } EN1 S IM 1:30
1 x 400 on 6:00 Free } EN1 S FR 1:30
1,000 7:38 PM 10 x 100 on 1:30 FINSK 1'40~1'15CIR EN2 K FIN 1:30
1,000 7:55 PM 1 x 1000 on 15:00 FINS/500K200RL-100HU } 1x REC D FIN 1:30
1,000 8:12 PM 1 x 1000 on 15:00 Free/CHECK 38"~42" EN1 S FR 1:30
8:27 PM Finish time. Total: 10,000 meters. Stress Value = 112
Daily Workout [1539] for Wednesday, October 22, 2003
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 5:45 PM 1 x 100 on 1:30 Free } 1x REC S FR 1:30
1 x 200 on 3:00 Free } EN1 S FR 1:30
1 x 300 on 4:30 Free } EN2 S FR 1:30
1 x 400 on 6:00 Free } EN3 S FR 1:30
2,000 6:02 PM 8 x 25 on :25 2KRLS KRL25" S20"DPS } 1x EN1 D FR 1:40
8 x 50 on :50 } EN1 D FR 1:40
8 x 75 on 1:15 } EN1 D FR 1:40
8 x 100 on 1:40 } EN1 D FR 1:40
50 6:37 PM 1 x 50 on 1:00 REC REC S CHO 2:00
2,000 6:40 PM 1 x 500 on 8:00 BKKICK } 1x EN1 K BK 1:36
1 x 500 on 8:00 SIDEKICK } EN1 K FR 1:36
1 x 1000 on 16:00 ON BOARD } EN1 K FR 1:36
50 7:14 PM 1 x 50 on 1:00 REC REC S CHO 2:00
1,000 7:17 PM 1 x 1000 on 15:00 RING TUBE 250BLD EN1 P RNG 1:30
200 7:34 PM 1 x 200 on 3:00 RING TUBE IM EN1 P RNG 1:30
4,050 7:39 PM 1 x 200 on 3:00 4000IMSET/ 200FL } 1x REC S FLY 1:30
1 x 50 on :45 BK } EN3 S BK 1:30
1 x 200 on 3:00 BR } REC S BR 1:30
1 x 50 on :45 FR } EN3 S FR 1:30
1 x 200 on 3:00 BK } REC S BK 1:30
1 x 50 on :45 BR } EN3 S BR 1:30
1 x 200 on 3:00 FR } REC S FR 1:30
1 x 50 on :45 FL } EN3 S FLY 1:30
1 x 300 on 5:00 BR } REC S BR 1:40
1 x 300 on 4:30 BK } EN1 S BK 1:30
1 x 400 on 6:00 IM } EN2 S IM 1:30
1 x 400 on 6:00 IM } REC S IM 1:30
1 x 300 on 4:30 IM } EN1 S IM 1:30
1 x 300 on 4:30 IM } EN2 S IM 1:30
1 x 50 on :45 Free/KEEP GOOD-STK } EN2 S FR 1:30
1 x 100 on 1:30 Free } EN2 S FR 1:30
1 x 150 on 2:15 Free } EN2 S FR 1:30
1 x 200 on 3:00 Free } EN2 S FR 1:30
1 x 250 on 3:45 Free } EN2 S FR 1:30
1 x 300 on 4:30 Free } EN2 S FR 1:30
150 8:42 PM 1 x 150 on 3:00 REC REC S CHO 2:00
8:45 PM Finish time. Total: 10,500 meters. Stress Value = 151
Daily Workout [1540] for Thursday, October 23, 2003
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 6:30 PM 1 x 1000 on 15:00 FINS KICK REC K FIN 1:30
1,000 6:47 PM 1 x 1000 on 15:00 PULL IM EN1 P IM 1:30
2,000 7:04 PM 1 x 500 on 7:30 FLY 2BRS } 1x REC S FLY 1:30
1 x 500 on 8:00 PV BK 5HEADUP~P } EN1 P BK 1:36
1 x 500 on 8:30 3KICK1STK } EN1 K BR 1:42
1 x 500 on 7:30 DPS } EN2 S FR 1:30
4,000 7:37 PM 20 x 200 on 2:45 Free/3X3BRS,4X4BRS EN2 S FR 1:23
200 8:34 PM 1 x 200 on 3:00 REC REC S CHO 1:30
8:37 PM Finish time. Total: 8,200 meters. Stress Value = 121
Daily Workout [1541] for Friday, October 24, 2003
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
====== ======== ===================================== === = === ====
2,000 6:30 PM 10 x 50 on :45 RLSTK FLY } 1x REC D FLY 1:30
10 x 50 on :45 25RL-25P } EN1 D BK 1:30
10 x 50 on :50 K&S } EN1 K BR 1:40
10 x 50 on :45 RLSTK } EN1 D FR 1:30
900 7:03 PM 4 x 200 on 3:00 PULL FLY } 1x EN1 P FLY 1:30
1 x 100 on 1:30 } EN1 P FLY 1:30
1,200 7:18 PM 12 x 100 on 1:25 FINS KRLS BK } 1x EN1 D BK 1:25
800 7:37 PM 1 x 800 on 13:00 BRK/RLK-DOLK-PVK-K EN1 K BR 1:38
2,500 7:52 PM 1 x 2500 on 30:00 T-30! EN3 S FR 1:12
Y2525,S2498
H2435,A2423
300 8:24 PM 1 x 300 on 5:00 REC REC S CHO 1:40
8:29 PM Finish time. Total: 7,700 meters. Stress Value = 213
10/16更新
☆合同練習募集中！☆
TEAM K-1では、このオフシーズンによりタフになることを目標に合同で練習して
いただけるチームまたは個人を募集します。練習方法はまだ考えてません(~_~;)
１．こちらから皆さんのチームまで出向いて練習に加えてもらう。
２．加西または姫路まで来ていただきいっしょに練習をする。
３．合同合宿開催？
対象：全国レベルまたは（全国を目標としている）中学生・高校生＆Over。
費用：交通費各人負担、参加費無料
例えばK-1の練習で一度あほほど泳ぎたい。でもいいですし、いっぺんK-1の選手、我がチーム
で泳がしたろでもいいです。選手個人の場合は担当コーチのOKもらってからね。
どちらにしても、練習形態はご希望にあわせます（嶋谷メニューorNOT、ディスorショート）。
都合でいいますと、土日で２〜３部練習できたらいいですね。
神奈川県のU？ＳＣ様メールありがとうございやす！
受験でたいへんですが、練習もがんばってくださいね。
Daily Workout [1529] for Thursday, October 9, 2003
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 1 x 1200 on 20:00 KICK ON B. REC K FR 1:40
200 6:52 PM 1 x 25 on :20 DASH KICK "SUMOU" } 4x SP2 K FLY 1:20
1 x 25 on 1:00 EZ KICK OR NOBRSK } REC K FR 4:00
2,000 6:59 PM 1 x 200 on 3:00 IM DES 3'00~TRY!SET } 1x REC S IM 1:30
1 x 200 on 2:55 } REC S IM 1:28
1 x 200 on 2:50 } EN1 S IM 1:25
1 x 200 on 2:45 SHI*5x200 } EN2 S IM 1:23
1 x 200 on 2:40 } EN2 S IM 1:20
5 x 200 on 2:35 } EN3 S IM 1:18
100 7:28 PM 1 x 100 on 2:00 REC REC S CHO 2:00
600 7:32 PM 1 x 600 on 11:00 BR/KICK DRLS REC K BR 1:50
400 7:45 PM 1 x 400 on 6:00 FINS FLY-BK MIX REC K MIX 1:30
2,500 7:53 PM 5 x 100 on 1:25 Free/65432BRS } 1x EN1 S FR 1:25
5 x 100 on 1:25 25RSTK-JOG } REC D FR 1:25
5 x 100 on 1:25 25LSTK-JOG } REC D FR 1:25
5 x 100 on 1:25 ELBOW UP } REC S FR 1:25
5 x 100 on 1:25 Ascend } EN1 S FR 1:25
8:29 PM Finish time. Total: 7,000 meters. Stress Value = 99
Daily Workout [1530] for Friday, October 10, 2003
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
====== ======== =================================== === = === ====
300 6:30 PM 1 x 100 on 2:00 DIVE1 } 1x SP2 S FR 2:00
1 x 50 on 2:00 REC } REC S CHO 4:00
1 x 50 on 1:00 DIVE! } SP3 S FR 2:00
1 x 50 on 2:00 REC } REC S CHO 4:00
1 x 25 on 1:00 DIVE! } SP3 S FR 4:00
1 x 25 on 1:00 REC } REC S CHO 4:00
3,000 6:41 PM 1 x 1000 on 15:00 BK PULL } 1x EN1 P BK 1:30
1 x 1000 on 17:00 BR KICK } EN1 K BR 1:42
1 x 1000 on 15:00 FLY PULL } EN1 P FLY 1:30
100 7:30 PM 1 x 100 on 2:00 REC REC S CHO 2:00
4,975 7:34 PM 1 x 4975 on 60:00 T-60!!! EN3 S FR 1:12
SHI4975m,YU4895m
AI4695m,HIRO4470m
125 8:36 PM 1 x 125 on 3:00 REC REC S CHO 2:24
8:39 PM Finish time. Total: 8,500 meters. Stress Value = 376
でましたT-60min!モケットきてTRYしました。
Daily Workout [1531] for Sunday, October 12, 2003
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
====== ======== ====================================== === = === ====
400 8:10 AM 1 x 400 on 6:00 RUN30min"&W-UP REC S CHO 1:30
500 8:18 AM 2 x 25 on :30 DASH KICK/NOBRS } 2x SP3 K FR 2:00
:30 REST } S :00
2 x 50 on :40 Free/HARD } SP1 S FR 1:20
1 x 100 on 2:30 REST } REC S CHO 2:30
2,400 8:30 AM 8 x 100 on 1:20 Free/PULL 3BRS } 1x EN1 P FR 1:20
8 x 100 on 1:25 BK/PULL } EN1 P BK 1:25
8 x 100 on 1:20 Free/PULL 5BRS } EN1 P FR 1:20
4,000 9:04 AM 1 x 400 on 6:00 IM } 1x EN2 S IM 1:30
1 x 300 on 4:30 IM } REC S IM 1:30
1 x 200 on 3:00 IM } EN2 S IM 1:30
1 x 100 on 1:30 IM } EN1 S IM 1:30
1 x 100 on 1:40 FLY } EN1 S FLY 1:40
1 x 200 on 3:00 BK } EN2 S BK 1:30
1 x 300 on 4:45 BR } REC S BR 1:35
1 x 400 on 6:00 Free } EN2 S FR 1:30
1 x 400 on 6:00 FLY } EN2 S FR 1:30
1 x 300 on 4:30 BK } REC S BK 1:30
1 x 200 on 3:30 BR } EN2 S BR 1:45
1 x 100 on 1:30 Free } EN1 S FR 1:30
1 x 100 on 1:30 Free } EN1 S FR 1:30
1 x 200 on 3:00 Free } EN2 S FR 1:30
1 x 300 on 4:30 Free } REC S FR 1:30
1 x 400 on 6:00 Free } EN2 S FR 1:30
1,000 10:07 AM 20 x 50 on :45 DRLS SCL~R~L~ELBOW REC D FR 1:30
100 10:24 AM 1 x 100 on 2:00 REC REC S CHO 2:00
1,600 10:28 AM 4 x 400 on 6:30 KICK ON B. EN1 K FR 1:38
200 10:56 AM 1 x 200 on 4:00 REC REC S CHO 2:00
11:00 AM Finish time. Total: 10,200 meters. Stress Value = 123
今週はAERO２週目です。思うところがあって練習初めにハードに後半はAEROで。
１２月ぐらいまでの流れ浮かんで来ました。過去最高泳ぐべき年かな・・
イアンソープの本読んで、陸上ばかりじゃーあかんねんなーと（当たり前か(~_~;)
Daily Workout [1532] for Monday, October 13, 2003
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
====== ======== ===================== === = === ====
2,000 7:00 AM 1 x 2000 on 40:00 F.T REC K CHO 2:00
5,000 7:42 AM 1 x 5000 on 90:00 F.T REC S CHO 1:48
9:12 AM Finish time. Total: 7,000 meters. Stress Value = 0
Daily Workout [1533] for Wednesday, October 15, 2003
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 5:45 PM 1 x 500 on 7:30 Free/BK } 1x REC S FRB 1:30
1 x 500 on 7:30 Individual Medley } REC S IM 1:30
1,000 6:02 PM 1 x 1000 on 18:00 KICK REC K CHO 1:48
2,800 6:22 PM 1 x 100 on 1:30 Butterfly } 1x REC S FLY 1:30
1 x 100 on 1:30 Backstroke } REC S BK 1:30
1 x 100 on 1:40 Breaststroke } REC S BR 1:40
1 x 100 on 1:30 Free } REC S FR 1:30
1 x 200 on 3:00 Butterfly } EN1 S FLY 1:30
1 x 200 on 3:00 Backstroke } EN1 S BK 1:30
1 x 200 on 3:30 Breaststroke } EN1 S BR 1:45
1 x 200 on 3:00 Free } EN1 S FR 1:30
1 x 400 on 6:00 Butterfly } EN2 S FLY 1:30
1 x 400 on 6:00 Backstroke } EN2 S BK 1:30
1 x 400 on 7:00 Breaststroke } EN2 S BR 1:45
1 x 400 on 6:00 Free } EN2 S FR 1:30
200 7:07 PM 1 x 200 on 3:30 UWKICK/IM EN1 K IM 1:45
400 7:12 PM 1 x 400 on 7:00 Breaststroke EN1 K BR 1:45
1,000 7:21 PM 1 x 1000 on 15:00 FINS/R-L-BK-HUP EN1 K FIN 1:30
1,000 7:38 PM 20 x 50 on :45 Free/DPS~SUB 10tDES EN2 S FR 1:30
STK+TIME U65
1,000 7:55 PM 5 x 200 on 2:30 Free/P 2:20~2:40 EN2 P FR 1:15
200 8:09 PM 1 x 200 on 3:00 REC REC S CHO 1:30
8:12 PM Finish time. Total: 8,600 meters. Stress Value = 106
dpsディスタンスパーストロークからSUBサブトラクションへ泳ぎをつくってきます。
TIME数とSTK数を足して５０Ｍで６５ぐらいからラストは６０アンダーへ。
＊１３日１４日は地元のお祭りでした。久々にでかい屋台（”やっさ”という）
かきました（かつぎましたの意）いやー燃えますね。スポーツ選手もかっこえー
けど祭りの男もかっこえーですね。
地元の連中（悪友のあつまりのこと）と昔話、若いときはそんなに悪かったかなー、
まーガキの間は、むちゃくちゃでちょうどいいぐらいの大人になる。と思いません？
はりきりすぎた私は夜中にむせて寝られず、
当分はビールもやめて健全に過ごそうと思う今日この頃でした。
ほなまた。
Daily Workout [1534] for Thursday, October 16, 2003
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
1,000 6:30 PM 20 x 50 on :45 Free/DPS~SUB 10tALT EN2 S FR 1:30
250 6:47 PM 5 x 50 on 1:00 Free/SP-SUB T+S=60U SP1 S FR 2:00
50 6:54 PM 1 x 50 on 1:00 Free/MAX-SUB SP2 S FR 2:00
1,500 6:57 PM 1 x 400 on 6:00 FINS-FLYK } 1x REC K FIN 1:30
1 x 100 on 1:30 FLY } EN1 S FIN 1:30
1 x 400 on 6:00 BKK } REC K FIN 1:30
1 x 100 on 1:30 BK } EN1 S FIN 1:30
1 x 400 on 6:00 FRK } REC K FIN 1:30
1 x 100 on 1:30 FR } EN1 S FIN 1:30
1,000 7:21 PM 1 x 1000 on 15:00 IM 250DES EN2 S IM 1:30
1,000 7:38 PM 10 x 100 on 1:40 B.KICK/50BR-FR EN1 K MIX 1:40
1,600 7:56 PM 1 x 1600 on 24:00 IM 400ASCEND EN2 S IM 1:30
700 8:22 PM 3 x 50 on :45 KICK FR } 4x EN3 K FR 1:30
1 x 25 on :30 EZ K } REC K CHO 2:00
200 8:35 PM 1 x 200 on 3:00 REC REC S CHO 1:30
8:38 PM Finish time. Total: 7,300 meters. Stress Value = 161
10/9更新
こんちわ。１０月に入りまして〜そろそろ泳ぎ始めている時期でしょうか。
新たな目標を胸にがんばりましょう！（誰にいってんやろ(~_~)
K-1では完璧なスケジュール作成まで、泳ぎの練習しています。
クロールをまっすぐ、肘が高く、スムーズな呼吸動作になるようーに。
選手が自主的に陸トレで体絞ってくれたらえーんやけどね（と軽くアピール）。
昨日TVで高橋尚子選手出てましたがあの腹筋と脚見ました？マジ〜いうぐらいすごい。
TOP選手は、体見たら分かりますよね。試合でも「げー（驚き）鍛えてるな〜」
「あ〜あ（ため息）ケツたれてるな〜」とか(>_<)。
まーぼちぼちいきまっさ。ちょっと本気やけどー（と軽くアピール）。
10/3-5で全国ブロックに行ってきました。
近畿ブロックは５年連続優勝でした。なぜか昔から近畿ブロックはこの大会が
好きでSCのほとんどのTOP選手が出場します。だから国体選手でも選考されなかったりして。
広島ではA先生にごちそうになりありがとうございました＾＾。ワークアウトマネージャー
動きました？
またまた、スイムサーチのHさんとも話しができ、たいへん有意義に過ごせました。
閑話休題
おもちゃ：
新し物好きの私はFOMA（携帯）買っちゃいました。圏域が狭いのでかってに
MOVAに変わるNと迷いましたが、OUTLOOKとリンクできるFにしました。で圏外では今使っている
251iがただで子機で使えます。でその前使っていた幻の？ソニーの音楽聴けるやつ修理に
出してまして、直ったらそれとFOMAを使います。
なにがすごいって、たぶん安い。＆このK-1サイトぐらいやったらほぼそのまま見れる。
パソコンつないで充電しながら、OUTLOOKのスケジュールそのままリンクできて、簡単に
インターネットモデムにもなる。
iアプリ勉強して、練習作成とかスケジュールや記録管理できたりしたら面白いのにね。
で、選手にはメールで「本日の練習」って流したり。詳しい方、作り方教えてください。
ドコモに勤めているやつに自慢したら色まで同じやって、”チクショー”な気分でしたが
初めてTV電話しましたよ。感想→「おっさんの顔みながら別に話しせんでもえーやろ」
じゃー仕事に戻りますー（ということはこのサイトは趣味なんだろーか・・？）。
ついでに
リンク：
スイムビューのリンクのアクセスランキングで当HPが１０位入賞しました！
「それがどーした」っていわないでね。→趣味なんだから？
兵庫県水泳連盟のHPが出来ました。
音楽：
アフリカのパームワインミュージックっての買いました。えーよ。
ほなまた^^SEE YOU！
Daily Workout [1522] for Wednesday, October 1, 2003
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 6:30 PM 1 x 1000 on 15:00 Backstroke REC S BK 1:30
800 6:47 PM 1 x 800 on 13:00 Breaststroke REC S BR 1:38
600 7:02 PM 1 x 600 on 9:00 Butterfly REC S FLY 1:30
400 7:13 PM 1 x 400 on 6:00 L-STK REC D FR 1:30
200 7:21 PM 1 x 200 on 3:00 R-STK REC D FR 1:30
100 7:26 PM 1 x 100 on 1:30 Free FAST SP2 S FR 1:30
100 7:29 PM 1 x 100 on 2:00 REC REC S CHO 2:00
1,000 7:33 PM 1 x 1000 on 17:00 KICK/123400NEG EN1 K FR 1:42
400 7:52 PM 1 x 400 on 6:00 BKKICK REC K BK 1:30
1,000 8:00 PM 20 x 50 on :45 Free/12tYOUR TRY TM EN3 S FR 1:30
8:15 PM Finish time. Total: 5,600 meters. Stress Value = 88
Daily Workout [1524] for Friday, October 3, 2003
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
====== ======== ============================= === = === ====
5,000 6:30 PM 1 x 5000 on 90:00 YOUR CHOICE REC S CHO 1:48
8:00 PM Finish time. Total: 5,000 meters. Stress Value = 0
Daily Workout [1525] for Sunday, October 5, 2003
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 8:30 AM 1 x 1000 on 30:00 COMPE.SPRINTER REC S CHO 3:00
50 9:02 AM 1 x 50 on 90:00 Free RACE SP3 S FR **:00
100 10:34 AM 1 x 100 on 90:00 Free RACE SP2 S FR 90:00
100 12:06 PM 1 x 100 on 90:00 FLY RACE SP2 S FLY 90:00
250 1:38 PM 1 x 250 on 3:00 REC REC S CHO 1:12
1:41 PM Finish time. Total: 1,500 meters. Stress Value = 24
Daily Workout [1526] for Monday, October 6, 2003
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
====== ======== ========================================= === = === ====
2,000 6:00 PM 1 x 400 on 7:00 Free K&S } 1x REC K FR 1:45
1 x 400 on 7:00 BR K&S } REC K BR 1:45
1 x 400 on 7:00 BK K&S } REC K BK 1:45
1 x 400 on 7:00 BR K&S } REC K BR 1:45
1 x 400 on 7:00 FLY K&S } REC K FLY 1:45
1,000 6:37 PM 4 x 50 on :45 Free KICK ON BOARD } 5x EN2 K FR 1:30
:15 REST } S :00
500 6:55 PM 4 x 50 on :45 FINS K HARD } 2x EN3 K FIN 1:30
1 x 50 on 1:00 EZ S } REC S FIN 2:00
500 7:05 PM 10 x 50 on :45 FINDRLS SIDE~TAISOKU REC K FIN 1:30
600 7:14 PM 1 x 100 on 2:00 PV SIDE~VERT SCULL } 1x REC P FR 2:00
10 x 50 on :45 PADV SUB } EN2 P FR 1:30
2,000 7:25 PM 4 x 500 on 8:00 Butterfly EN2 S FLY 1:36
1,200 7:59 PM 4 x 300 on 5:00 KRLS FR By1t REC D FR 1:40
8:19 PM Finish time. Total: 7,800 meters. Stress Value = 103
Daily Workout [1523] for Monday, October 6, 2003
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
====== ======== =================== === = === ====
6,000 6:30 PM 1 x 6000 on 90:00 ? REC S CHO 1:30
8:00 PM Finish time. Total: 6,000 meters. Stress Value = 0
Daily Workout [1527] for Tuesday, October 7, 2003
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
====== ======== ==================================== === = === ====
25 6:30 PM 1 x 25 on 2:00 W-UP REC S CHO 8:00
325 6:34 PM 1 x 100 on 2:00 DIVE! FR } 1x SP2 S FR 2:00
1 x 50 on 2:00 REC } REC S CHO 4:00
1 x 50 on 1:30 DIVE! FR } SP3 S FR 3:00
1 x 50 on 2:00 REC } REC S CHO 4:00
1 x 25 on 1:00 DIVE! FR } SP3 S FR 4:00
1 x 50 on 2:00 REC } REC S CHO 4:00
1,000 6:46 PM 1 x 50 on :45 FINS UWK~HUPK } 5x SP3 K FR 1:30
1 x 50 on :45 R-STK } REC D FR 1:30
1 x 50 on :45 L-STK } REC D FR 1:30
1 x 50 on :45 SWIM DPS } REC S FR 1:30
1,600 7:03 PM 4 x 400 on 5:45 PADV BK PULL DES EN1 P BK 1:26
1,000 7:28 PM 3 x 75 on 1:10 Free/KICK DES } 4x EN2 K FR 1:33
1 x 25 on :30 Free/EZ KICK } REC K FR 2:00
100 7:46 PM 1 x 100 on 2:00 REC REC S CHO 2:00
1,800 7:50 PM 12 x 25 on :25 5SCULL&LSTK } 1x REC D FR 1:40
12 x 50 on :40 Free 3BRS } EN2 S FR 1:20
8 x 25 on :25 5SCULL~RSTK } REC D FR 1:40
8 x 50 on :40 Free 4BRS } EN2 S FR 1:20
4 x 25 on :25 HEAD UP SWIM } REC D FR 1:40
4 x 50 on :40 Free 5BRS } EN2 S FR 1:20
150 8:18 PM 1 x 150 on 3:00 REC REC S CHO 2:00
8:21 PM Finish time. Total: 6,000 meters. Stress Value = 89
Daily Workout [1528] for Wednesday, October 8, 2003
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 6:30 PM 5 x 50 on :50 Free } 1x REC S FR 1:40
5 x 50 on :45 Free } EN1 S FR 1:30
5 x 50 on :40 Free } EN2 S FR 1:20
5 x 50 on :35 Free } EN3 S FR 1:10
2,000 6:46 PM 1 x 400 on 7:00 KICK IM } 1x REC K IM 1:45
1 x 400 on 7:00 R-STK IM } REC D IM 1:45
1 x 400 on 7:00 KICK NOTFR } REC K CHO 1:45
1 x 400 on 7:00 L-STK IM } REC D IM 1:45
1 x 400 on 7:00 KICK FR } REC S FR 1:45
1,000 7:23 PM 20 x 50 on :45 FINS SIDEK-R-L-S EN1 D FR 1:30
2,000 7:40 PM 8 x 50 on :45 5SCULL~8STK/25m } 2x REC D FR 1:30
6 x 100 on 1:20 Free 3BRS } EN2 S FR 1:20
600 8:10 PM 1 x 600 on 11:00 BRK/ONEK~PVK~1DOL2BR REC K BR 1:50
~3K~2K~1K
100 8:23 PM 1 x 100 on 2:00 BR DASHK SP1 K BR 2:00
8:25 PM Finish time. Total: 6,700 meters. Stress Value = 71