Good July! '03 TEAMK-1
WORKOUTS teamK-1
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8/1更新
予選会終了！続きは８月号へご期待を！？
Daily Workout [1469] for Thursday, July 17, 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 10 x 100 on 1:25 Snorkeling REC S SNO 1:25
1,600 6:46 PM 4 x 100 on 1:40 Butterfly } 1x EN1 P FLY 1:40
4 x 100 on 1:40 Vassallo kick&swim } EN1 K BK 1:40
4 x 100 on 1:40 2P-3K-2K-SWIM } EN1 D BR 1:40
4 x 100 on 1:40 Free/SIDEK-R-L-10DPS } EN1 D FR 1:40
400 7:14 PM 1 x 25 on :40 STK/EZ-DPS } 8x REC S STK 2:40
1 x 25 on :20 STK/SUB } EN2 S STK 1:20
1,000 7:24 PM 1 x 1000 on 18:00 KICK/CHO 3X25SP MIX EN1 K CHO 1:48
1,000 7:44 PM 5 x 200 on 3:00 25FRBK~50~100~50~25 EN1 P FRB 1:30
800 8:01 PM 8 x 100 on 1:30 Fr/HR&STK&TIME 3BRS EN1 S FR 1:30
200 8:15 PM 1 x 200 on 4:00 REC REC S CHO 2:00
YU/2000M-FT TOTAL8K
8:21 PM Finish time. Total: 6,000 meters. Stress Value = 53
Daily Workout [1470] for Friday, July 18, 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 1 x 400 on 7:00 IM KICK } 1x REC S CHO 1:45
1 x 300 on 5:00 IM L-STK } REC D IM 1:40
1 x 200 on 3:20 IM L-STK } REC D IM 1:40
1 x 100 on 1:30 Individual Medley } REC S IM 1:30
800 6:48 PM 1 x 25 on :30 BLD-UP } 8x EN2 S CHO 2:00
1 x 25 on :20 SUB } SP1 S CHO 1:20
1 x 50 on 1:00 REC } REC S CHO 2:00
800 7:04 PM 8 x 100 on 1:30 Free/HR160&TIME UP EN1 S FR 1:30
100 7:18 PM 1 x 100 on 2:00 REC REC S CHO 2:00
1,000 7:22 PM 1 x 200 on 3:30 KICK EZ } 4x REC K CHO 1:45
1 x 25 on :30 UW-KICK } EN2 K STK 2:00
1 x 25 on :30 EZ SWIM } REC S CHO 2:00
1,000 7:42 PM 1 x 200 on 3:30 PULL 200IM } 4x REC P IM 1:45
1 x 25 on :30 HEAD UP } REC P STK 2:00
1 x 25 on :30 SCULL } REC P CHO 2:00
1,000 8:02 PM 1 x 1000 on 16:00 F.T REC S CHO 1:36
300 8:20 PM 1 x 300 on 5:00 REC REC S CHO 1:40
8:25 PM Finish time. Total: 6,000 meters. Stress Value = 33
Daily Workout [1471] for Sunday, July 20, 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
====== ======== ============================================= === = === ====
500 8:30 AM 1 x 500 on 7:30 DRLS IM REC D IM 1:30
500 8:39 AM 1 x 500 on 7:30 SNO-SWIM FREE REC S SNO 1:30
1,200 8:48 AM 4 x 100 on 1:40 Free/KRLS25M } 1x REC D FR 1:40
4 x 100 on 1:30 Free /HR160 } EN1 S FR 1:30
4 x 100 on 1:20 Free/SPEED PLAY } EN2 S FR 1:20
100 9:08 AM 1 x 100 on 2:00 REC REC S BK 2:00
1,200 9:12 AM 1 x 400 on 7:00 KICK } 1x REC K FR 1:45
1 x 400 on 6:00 PULL } REC P FR 1:30
1 x 400 on 6:00 SWIM } REC S FR 1:30
YU/15X100 75"PULL5XH }
500 9:33 AM 20 x 25 on :30 KRLS/5XSP EN1 D FR 2:00
YU/2K2P2SFR-4IM-2FL
-2BK-2BR-4FR&REC
1,000 9:45 AM 1 x 1000 on 16:00 FT REC S CHO 1:36
SHI5K/YU6K
10:03 AM Finish time. Total: 5,000 meters. Stress Value = 19
Daily Workout [1472] for Monday, July 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
====== ======== ============================================ === = === ====
1,500 6:30 PM 1 x 1500 on 30:00 AI&HIRO /S&H KINKIKO REC S CHO 2:00
1,000 7:02 PM 1 x 100 on 2:00 Individual Med/k,drl } 4x EN1 K IM 2:00
3 x 50 on :50 Freestyle/board kick } EN1 K FR 1:40
100 7:22 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:26 PM 8 x 25 on :30 1,fly-des/2,fr-dps } 1x EN1 P FLY 2:00
4 x 50 on :45 Backstroke } EN1 P BK 1:30
2 x 100 on 1:45 Breast/100ez-100bld } EN1 P BR 1:45
2 x 200 on 3:00 Freestyle/spd-ply } EN1 P FR 1:30
100 7:44 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:48 PM 1 x 200 on 3:00 Individual Med/25e-f } 2x EN1 S IM 1:30
3 x 100 on 1:30 Freestyle/1-4des } EN2 S FR 1:30
300 8:05 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:10 PM Finish time. Total: 5,000 meters. Stress Value = 40
Daily Workout [1473] for Tuesday, July 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
====== ======== ========================================== === = === ====
400 6:30 PM 1 x 400 on 6:30 AI&HIRO/S&YU KINKIKO REC S CHO 1:38
1,000 6:38 PM 1 x 200 on 3:30 Individual Medley } 2x EN1 S IM 1:45
3 x 100 on 1:40 Freestyle/1-3des } EN2 S FR 1:40
100 6:57 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
150 7:01 PM 3 x 50 on 3:00 Starting 25dive&ez SP3 S BK 6:00
300 7:12 PM 3 x 100 on 3:00 turning 40-75fast SP3 S BK 3:00
100 7:23 PM 2 x 50 on 2:00 finish 30ez-20bld up SP3 S BK 4:00
150 7:29 PM 1 x 150 on 8:00 Recovery/swim-down REC S CHO 5:20
100 7:39 PM 2 x 50 on :40 Backstroke/BROKEN ! SP2 S BK 1:20
300 7:42 PM 3 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
400 7:49 PM 8 x 50 on 1:00 Individual Medley REC P IM 2:00
400 7:59 PM 8 x 50 on 1:00 Individual Medley REC K IM 2:00
800 8:09 PM 1 x 100 on 2:00 Recovery/swim-down } 2x REC S CHO 2:00
4 x 50 on :50 Individual Medley } EN1 S IM 1:40
1 x 100 on 1:30 Freestyle/speed play } EN2 S FR 1:30
300 8:24 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:29 PM Finish time. Total: 4,500 meters. Stress Value = 62
Daily Workout [1474] for Thursday, July 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
====== ======== ======================================== === = === ====
500 7:30 AM 1 x 500 on 7:30 AI&HIRO/S&YU KINKIKO REC S CHO 1:30
500 7:39 AM 5 x 100 on 1:40 pull your choice REC P CHO 1:40
500 7:49 AM 10 x 50 on 1:00 k&swm your choice REC K CHO 2:00
100 8:01 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
300 8:05 AM 12 x 25 on :45 IM/drill &swim REC D IM 3:00
100 8:16 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:20 AM 4 x 50 on 1:00 Individual Medley } 2x EN1 S IM 2:00
3 x 100 on 1:30 Freestyle/HR 150 } EN2 S FR 1:30
100 8:39 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
25 8:43 AM 1 x 25 on 1:00 Butterfly/DIVE max! SP3 S FLY 4:00
275 8:46 AM 1 x 275 on 5:00 Recovery/swim-down REC S CHO 1:49
8:51 AM Finish time. Total: 3,400 meters. Stress Value = 19
Daily Workout [1475] for Friday, July 25, 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
====== ======== ========================== === = === ====
3,000 7:30 AM 1 x 3000 on 50:00 W-UP&REC REC S CHO 1:40
8:20 AM Finish time. Total: 3,000 meters. Stress Value = 0
Daily Workout [1476] for Tuesday, July 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
====== ======== ==================== === = === ====
4,000 6:30 PM 1 x 4000 on 70:00 FT REC S CHO 1:45
7:40 PM Finish time. Total: 4,000 meters. Stress Value = 0
Daily Workout [1477] for Wednesday, July 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
====== ======== ==================== === = === ====
4,000 6:30 PM 1 x 4000 on 70:00 FT REC S CHO 1:45
7:40 PM Finish time. Total: 4,000 meters. Stress Value = 0
Daily Workout [1478] for Thursday, July 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
====== ======== ========================================= === = === ====
1,500 6:30 PM 1 x 300 on 4:30 SWIM } 1x REC S FR 1:30
1 x 200 on 3:30 KICK } REC K IM 1:45
1 x 300 on 4:00 KICK } REC K FR 1:20
1 x 200 on 3:30 PULL } REC P IM 1:45
1 x 300 on 4:30 PULL } REC P FR 1:30
1 x 200 on 3:30 SWIM } REC S IM 1:45
1,500 6:55 PM 10 x 25 on :30 Butterfly 1XDIVE! } 1x SP3 S FLY 2:00
10 x 25 on :30 Backstroke } SP3 S BK 2:00
10 x 25 on :30 Breaststroke } SP3 S BR 2:00
30 x 25 on :30 Free } SP3 S FR 2:00
500 7:27 PM 10 x 50 on :45 REC REC S CHO 1:30
3,000 7:36 PM 20 x 50 on :45 Butterfly } 1x EN1 P FLY 1:30
10 x 50 on :45 FINS K/BK } EN1 K BK 1:30
10 x 50 on :50 KICK&SWIM/BR } EN1 K BR 1:40
10 x 50 on :45 SNO/L-S,R-S25 } EN1 D FR 1:30
10 x 50 on :45 SNO-SWIM/-6DES-DPS } EN2 S FR 1:30
200 8:24 PM 1 x 200 on 4:00 REC REC S CHO 2:00
8:28 PM Finish time. Total: 6,700 meters. Stress Value = 105
予選会終わりました。 全国JOC→吉村、小林、市場３名出場。 インターハイ→吉村、小林２名出場。 全国中学→市場出場。 国体→もうすぐ発表！ ちゅー感じです。良い結果は選手の力。良くない結果は私の力不足。 本番に向け、磨きをかけるぞー。 近畿高校から県選で４００で８秒アップした人もいたそーだ・・＾＾。 まーいろいろあるわな。 淡然泰然。
7/17更新
県JOC結果→CLICK
Daily Workout [1465] for Tuesday, July 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
====== ======== ===================== === = === ====
4,000 7:00 AM 1 x 4000 on 60:00 F.T REC S CHO 1:30
8:00 AM Finish time. Total: 4,000 meters. Stress Value = 0
Daily Workout [1466] for Tuesday, July 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 6:30 PM 1 x 1000 on 15:00 W-UP REC S CHO 1:30
2,400 6:47 PM 8 x 50 on :50 DRLS&SWIM } 1x EN1 D FLY 1:40
1 x 400 on 6:00 Free SPLY } EN1 S FR 1:30
8 x 50 on :45 BK PULL } EN1 P BK 1:30
1 x 400 on 6:00 Free } EN1 S FR 1:30
8 x 50 on :50 BR KICK&SWIM } EN1 K BR 1:40
1 x 400 on 6:00 Free } EN1 S FR 1:30
7:26 PM 5:00 REST S :00
2,000 7:31 PM 10 x 50 on 1:00 MAIN SET IM by10t } 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 Freestyle } SP1 S FR 2:00
100 8:13 PM 1 x 100 on 2:00 REC REC S CHO 2:00
500 8:17 PM 10 x 50 on :45 EN1-2 EN1 S FR 1:30
200 8:26 PM 1 x 200 on 3:00 REC REC S CHO 1:30
8:29 PM Finish time. Total: 6,200 meters. Stress Value = 208
さ〜て来週・再来週は近畿高校！＆県選＆県中でーす。バッカー＆ディスタンサーのK-1ですが
今日のメインは40X50 IMだ！WHY? そりゃー、感覚ですね。ちゃんとした理由のもと、
なんとなくですね。・・・？？
Test #137 on 07/15/2003
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
======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ========
Hiroki Fujishima
34.60 35.30 35.70 36.00 36.10 36.40 37.20 36.90 37.60 37.80
37.00 36.30 35.80 35.70 35.90 36.20 36.50 36.40 37.70 37.90
43.30 45.40 45.00 45.60 45.40 45.30 46.10 45.70 46.20 46.60
31.90 30.50 30.50 30.70 30.80 30.90 31.20 31.70 31.40 30.80 37.35 42.17
Heartrate: 182 135 130
Ai Ichiba
34.60 34.00 33.30 33.40 34.20 33.20 33.90 33.70 33.70 33.90
33.30 32.80 32.60 33.10 33.10 33.20 33.60 34.20 33.70 33.20
42.30 41.60 41.80 41.90 42.70 42.20 42.50 42.70 42.30 42.50
30.90 30.50 30.90 30.70 31.00 31.10 31.20 31.00 31.40 30.70 35.07 38.98
Heartrate: 193 178 159
Yusuke Kobayashi
31.10 31.40 30.80 30.90 30.80 31.10 31.20 31.00 30.70 31.00
31.00 31.90 32.10 32.50 32.20 32.30 32.10 32.80 32.30 32.50
36.50 36.90 37.60 37.60 38.20 37.60 37.90 38.40 38.40 38.20
27.90 28.00 27.50 28.00 28.30 28.10 28.70 28.20 27.90 27.90 32.24 35.44
Heartrate: 181 169 141
Shiho Yoshimura
34.10 33.90 32.80 33.90 33.70 33.70 33.30 33.70 33.00 32.80
32.90 32.90 32.90 33.10 34.00 33.30 33.60 34.20 33.70 33.20
39.50 39.80 39.80 40.00 40.20 38.50 38.90 39.50 39.70 40.10
30.40 30.40 29.50 29.70 30.00 29.70 30.00 29.90 29.60 29.40 34.08 37.27
Heartrate: 199 180 147
☆メインの大会が近づいてきた皆さんへアドバイス☆ レースは強いやつが勝つんじゃなくて勝ったやつが強い・・っていうよね。 基本的にはCLICKという気持ちの強さです。でどうかというとCLICK。コース台立ったやつ全員に 勝つチャンスがあるっちゅーこと。CLICKいうことですね。 CLICKちゅうくらいちゃんと練習できた人は堂々と戦えるよね。→CLICK いまいち今回は練習が・・・ちゅう人はやはり、CLICKで練習とレースを割り切って考えましょう。 案外TOP選手でも多いんですね。本番だけ強い人^^;。ポイントはCLICKいわゆるポジティブさでしょ。 ポジティブさんには"えーこと"が集まり、ネガティブさんには"えーこと"はよってきません。→CLICK そりゃーレースは、CLICKですよ。ビビらないで行くことですよ。特に若い間は。 結果は良くても悪くても、そのことで勉強するんですよ。で次の大会へCLICKとなるんですね。 じゃーまた。
Daily Workout [1467] for Wednesday, July 16, 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 7:00 AM 1 x 1000 on 15:00 W-UP REC S CHO 1:30
1,000 7:17 AM 1 x 1000 on 15:00 PULL SET REC P CHO 1:30
1,000 7:34 AM 1 x 1000 on 20:00 KICK SET REC K CHO 2:00
500 7:56 AM 1 x 500 on 10:00 REC REC S CHO 2:00
8:06 AM Finish time. Total: 3,500 meters. Stress Value = 0
Daily Workout [1468] for Wednesday, July 16, 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
====== ======== ===================================== === = === ====
1,800 6:30 PM 1 x 1800 on 30:00 W-UP REC S CHO 1:40
1,200 7:02 PM 1 x 300 on 5:00 KRLS } 1x REC D FLY 1:40
1 x 300 on 5:00 } REC D BK 1:40
1 x 300 on 5:00 } REC D BR 1:40
1 x 300 on 5:00 } REC D FR 1:40
250 7:24 PM 10 x 25 on :30 SP-DPS-REC SP3 S CHO 2:00
1,400 7:31 PM 4 x 100 on 1:10 Free/BROKEN } 2x SP1 S FR 1:10
MID/4X50 45" }
1 x 300 on 6:00 REC } REC S CHO 2:00
600 7:54 PM 3 x 100 on 1:10 Free } 1x SP1 S FR 1:10
MID/3X50 45" }
1 x 300 on 6:00 REC } REC S CHO 2:00
1,000 8:05 PM 5 x 200 on 3:00 PAD-PV DES EN2 P FR 1:30
250 8:22 PM 1 x 250 on 4:00 REC REC S CHO 1:36
8:26 PM Finish time. Total: 6,500 meters. Stress Value = 130
03.7.10更新
なぜかフォントが戻りましたが、どうでもいいからコレでいこう＾＾。
（この言い方って村上春樹っぽいでしょ。）
県jocが土日ですが、練習過程の中の一環でベストを目指します。
じゃー シーユーポーアイ。
Daily Workout [1454] for Monday, July 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
====== ======== ====================================== === = === ====
1,000 7:00 AM 1 x 1000 on 15:00 UP/200S50DRLS REC S CHO 1:30
1,500 7:17 AM 1 x 400 on 7:00 KICK/FLY } 1x EN1 K FLY 1:45
1 x 100 on 1:30 SWIM/FLY } EN1 S FLY 1:30
1 x 400 on 7:00 KICK/BK } EN1 K BK 1:45
1 x 100 on 1:30 SWIM/BK } EN1 S BK 1:30
1 x 400 on 7:00 KICK/BR } EN1 K BR 1:45
1 x 100 on 1:30 SWIM/BR } EN1 S BR 1:30
1,200 7:44 AM 12 x 100 on 1:20 Fr/4BLD-SPRY-ASCEND EN1 S FR 1:20
300 8:02 AM 1 x 300 on 5:00 REC REC S CHO 1:40
8:07 AM Finish time. Total: 4,000 meters. Stress Value = 30
Daily Workout [1455] for Monday, July 7, 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
====== ======== =========================================== === = === ====
2,000 6:00 PM 1 x 2000 on 35:00 W-UP/KICK REC K CHO 1:45
1,500 6:37 PM 3 x 100 on 1:20 Free } 3x EN1 S FR 1:20
4 x 50 on :45 IM/R-L-SWIM by1SET } EN1 D IM 1:30
1,200 7:00 PM 1 x 25 on :30 STK/EZ } 8x REC K STK 2:00
1 x 25 on :30 STK/SP } SP3 K STK 2:00
1 x 25 on :30 R-STK } REC D STK 2:00
1 x 25 on :30 R-STK/SP } SP3 D STK 2:00
1 x 25 on :30 L-STK } REC D STK 2:00
1 x 25 on :30 L-STK/SP } SP3 D STK 2:00
75 7:26 PM 3 x 25 on 2:00 DIVE! SP3 S STK 8:00
125 7:34 PM 1 x 125 on 3:00 REC REC S CHO 2:24
800 7:39 PM 8 x 100 on 1:25 BK/PULL REC P BK 1:25
800 7:52 PM 16 x 50 on :50 KICK&SWIM/BK EN1 K BK 1:40
1,500 8:07 PM 1 x 300 on 5:00 Butterfly } 1x EN1 S FLY 1:40
1 x 300 on 5:00 Backstroke } EN1 S BK 1:40
1 x 300 on 5:00 Breaststroke } EN1 S BR 1:40
1 x 300 on 5:00 Free } EN1 S FR 1:40
1 x 300 on 5:00 Free/REC DPS } REC S FR 1:40
8:32 PM Finish time. Total: 8,000 meters. Stress Value = 68
Daily Workout [1456] for Tuesday, July 8, 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
====== ======== ================================ === = === ====
4,000 6:30 PM 4 x 25 on :30 Free } 1x SP3 K FR 2:00
1 x 200 on 3:15 Free RSTK } REC D FR 1:38
1 x 300 on 4:45 Free LSTK } REC D FR 1:35
1 x 400 on 6:00 Free } REC S FR 1:30
1 x 200 on 3:30 BK K } REC K BK 1:45
1 x 300 on 4:45 BK RSTK } REC D BK 1:35
1 x 400 on 6:30 BK LSTK } REC D BK 1:38
4 x 25 on :30 BK } SP3 S BK 2:00
1 x 300 on 5:00 BR K } REC K BR 1:40
1 x 400 on 7:00 BR RSTK } REC D BR 1:45
4 x 25 on :30 BR LSTK } SP3 D BR 2:00
1 x 200 on 3:30 BR } REC S BR 1:45
1 x 400 on 7:00 FLY K } REC K FLY 1:45
4 x 25 on :30 FLY RSTK } REC D FLY 2:00
1 x 200 on 3:30 FLY LSTK } REC D FLY 1:45
1 x 300 on 4:45 FLY } REC S FLY 1:35
100 7:39 PM 1 x 100 on 2:00 REC REC S CHO 2:00
1,300 7:43 PM 2 x 50 on :45 KICK } 2x EN1 K STK 1:30
1 x 100 on 2:00 EZ KDRLS } REC K CHO 2:00
3 x 50 on :45 KICK } EN2 K STK 1:30
1 x 100 on 2:00 EZ KDRLS } REC K CHO 2:00
4 x 50 on :45 KICK } EN3 K STK 1:30
400 8:06 PM 1 x 25 on :20 SUB } 8x SP1 S STK 1:20
1 x 25 on :40 DPS } EN1 S STK 2:40
100 8:16 PM 1 x 100 on 5:00 REC/REST REC S CHO 5:00
600 8:23 PM 1 x 100 on 2:00 DIVE! } 3x SP2 S STK 2:00
1 x 100 on 3:00 REC } REC S CHO 3:00
500 8:40 PM 10 x 50 on :45 Ascend EN1 S FR 1:30
8:48 PM Finish time. Total: 7,000 meters. Stress Value = 107
Daily Workout [1457] for Wednesday, July 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
====== ======== ================================ === = === ====
500 7:00 AM 1 x 500 on 8:00 UP/DRLS REC D IM 1:36
3,000 7:10 AM 1 x 3000 on 40:00 Free/PULL SPLY EN1 P FR 1:20
500 7:52 AM 1 x 500 on 8:00 REC/DRLS REC D CHO 1:36
8:00 AM Finish time. Total: 4,000 meters. Stress Value = 33
Daily Workout [1458] for Wednesday, July 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
====== ======== =================================== === = === ====
2,000 6:30 PM 1 x 2000 on 40:00 UP&REST REC S CHO 2:00
2,000 7:12 PM 40 x 50 on :45 Your Stroke/DATA EN3 S STK 1:30
2,000 7:44 PM 1 x 2000 on 40:00 REC&DRLS REC D CHO 2:00
8:24 PM Finish time. Total: 6,000 meters. Stress Value = 132
Daily Workout [1460] for Thursday, July 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
====== ======== ======================================== === = === ====
1,500 7:00 AM 1 x 1500 on 25:00 WUP REC S CHO 1:40
1,200 7:27 AM 1 x 100 on 1:40 KDRLS ORDER 1SET } 4x REC K IM 1:40
1 x 100 on 1:40 STKDRLS } REC D IM 1:40
1 x 100 on 1:40 SWIM } EN1 S IM 1:40
1,300 7:49 AM 1 x 1300 on 22:00 PULL FREE SPLY EN1 P FR 1:42
8:11 AM Finish time. Total: 4,000 meters. Stress Value = 19
Daily Workout [1459] for Thursday, July 10, 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 1 x 1000 on 16:00 W-UP/IN 50m REC S CHO 1:36
600 6:48 PM 1 x 25 on :20 SP3 /ORDER 1SET150m } 4x SP3 S IM 1:20
1 x 25 on :30 DRLS } REC D IM 2:00
1 x 100 on 1:45 BLD UP } EN1 S IM 1:45
2,000 7:00 PM 20 x 100 on 1:30 Free/HARD! DATA EN3 S STK 1:30
1,200 7:32 PM 1 x 200 on 4:00 REC } 1x REC S CHO 2:00
1 x 500 on 8:00 EZ PULL } REC P CHO 1:36
1 x 500 on 10:00 EZ KICK } REC K CHO 2:00
2,000 7:56 PM 1 x 400 on 6:30 Individual Medley } 1x EN1 S IM 1:38
1 x 400 on 6:30 Backstroke } EN1 S BK 1:38
1 x 400 on 6:00 Free/SPEED PLAY } EN2 S FR 1:30
1 x 400 on 6:00 Ascend } EN1 S FR 1:30
1 x 400 on 6:00 REC } REC S CHO 1:30
8:27 PM Finish time. Total: 6,800 meters. Stress Value = 163
今日はほんとは４０Ｘ５０やったんやけど、５０mプール往復しんどいからやめました。
ってことは・・ないです。
もうすぐ世界選手権ですね〜。みなさんどれぐらいで泳ぐんでしょ。
かげながら応援いたします！
バルセロナのビールうまかったな〜。「シルベッサ クワトロ」
Test #135 on 07/09/2003
20 x 100m on 1:30 LC pushoff Freestyle
TAKAMURO
Column 1 Column 2 Column 3 Column 4 Column 5 Column 6 Column 7 Column 8 Column 9 Col 10 Average Std Dev Meet1500
======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ========
Hiroki Fujishima
1:07.30 1:07.80 1:08.00 1:08.10 1:09.10 1:10.10 1:09.40 1:09.50 1:10.00 1:10.30
1:10.30 1:11.50 1:10.50 1:10.40 1:09.90 1:09.90 1:12.00 1:11.60 1:12.00 1:10.00 1:09.89 1:10.89 17:28.28
Heartrate: 187 157 132
Yusuke Kobayashi
1:03.40 1:03.10 1:02.70 1:03.00 1:02.80 1:02.40 1:01.60 1:02.00 1:01.60 1:01.90
1:01.80 1:02.80 1:01.80 1:02.70 1:02.80 1:03.20 1:03.50 1:02.70 1:02.30 1:02.10 1:02.51 1:02.51 15:37.65
Heartrate: 185 164 147
Shiho Yoshimura
1:04.70 1:04.40 1:04.00 1:04.30 1:04.30 1:04.50 1:04.80 1:05.30 1:04.20 1:04.70
1:04.20 1:04.90 1:05.40 1:06.30 1:05.00 1:04.70 1:05.50 1:06.00 1:05.90 1:05.80 1:04.95 1:05.26 16:14.18
Heartrate: 196 180 144
Test #136 on 07/09/2003
10 x 100m on 3:00 LC pushoff Backstroke
TAKAMURO
Column 1 Column 2 Column 3 Column 4 Column 5 Column 6 Column 7 Column 8 Column 9 Col 10 Average Std Dev
======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ========
Ai Ichiba
1:09.30 1:09.50 1:10.10 1:11.10 1:10.40 1:11.40 1:11.60 1:11.60 1:11.80 1:11.70 1:10.85 1:11.30
Heartrate: 180 167 151
Daily Workout [1461] for Thursday, July 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
====== ======== =========================================== === = === ====
1,500 6:30 PM 1 x 800 on 12:00 Free/SET DES } 1x REC S FR 1:30
1 x 400 on 6:00 Free } EN1 S FR 1:30
1 x 200 on 3:00 Free } EN2 S FR 1:30
1 x 100 on 1:30 Free/DRLS } REC D FR 1:30
800 6:54 PM 1 x 200 on 3:30 Butterfly } 1x REC P FLY 1:45
1 x 200 on 3:30 BK/100RSTK-100LSTK } REC D BK 1:45
1 x 200 on 3:30 BR/4K3K2K1K50m } REC K BR 1:45
1 x 200 on 3:30 Individual Medley } REC S IM 1:45
700 7:10 PM 4 x 25 on :30 DIVE! } 4x SP3 S CHO 2:00
1 x 75 on 3:00 REC } REC S CHO 4:00
1,000 7:32 PM 1 x 1000 on 18:00 KICK SPEED PLAY EN1 K CHO 1:48
1,000 7:52 PM 1 x 1000 on 15:00 PULL SPEED PLAY EN1 P CHO 1:30
500 8:09 PM 4 x 25 on :30 STK SUB } 1x SP1 S STK 2:00
1 x 25 on :30 STK DPS } REC S STK 2:00
3 x 25 on :30 STK SUB~DES } SP1 S STK 2:00
2 x 25 on :30 STK DPS } REC S STK 2:00
2 x 25 on :30 STK FAST } SP2 S STK 2:00
3 x 25 on :30 STK DPS } REC S STK 2:00
1 x 25 on :30 STK MAX! } SP3 S STK 2:00
4 x 25 on :30 STK DPS } REC S STK 2:00
500 8:21 PM 10 x 50 on :50 Ascend EN1 S CHO 1:40
8:30 PM Finish time. Total: 6,000 meters. Stress Value = 76
03.7.7 七夕更新
なぜかフォントが変わりましたが、かっこいいからコレでいこう。
Daily Workout [1453] for Sunday, July 6, 2003
Junior Fly Group [2,6]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
1,500 2:00 PM 1 x 1500 on 30:00 W-UP/at OUT50m EN1 S CHO 2:00
3,000 2:32 PM 60 x 50 on :45 Your Stroke/HARD! EN3 S STK 1:30
1,000 3:19 PM 1 x 1000 on 20:00 REC DRLS SET REC D IM 2:00
500 3:41 PM 1 x 100 on 3:00 STK/DES~MAX } 1x EN2 S STK 3:00
1 x 100 on 3:00 STK } EN2 S STK 3:00
1 x 100 on 3:00 STK } EN3 S STK 3:00
1 x 100 on 3:00 STK } SP1 S STK 3:00
1 x 100 on 3:00 STK } SP1 S STK 3:00
400 3:58 PM 1 x 400 on 6:00 REC REC S CHO 1:30
4:04 PM Finish time. Total: 6,400 meters. Stress Value = 243
久々TEST SET!アウト５０Ｍプールでござる。ディスタンス２名は６０本行きましたが、データは４０本しか
入力できないので＾＾２１本目からのタイムでござる。
Test #133 on 07/07/2003
40 x 50m on 45 LC 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 (60x50/20-60tTIME)
30.40 30.00 30.80 30.00 31.00 30.80 30.10 29.90 29.40 29.20
30.70 30.80 30.30 30.50 30.30 30.40 30.80 30.60 30.60 29.80
30.70 30.70 30.20 30.60 30.30 30.80 30.60 30.60 30.70 31.00
30.90 30.10 29.80 30.20 30.60 30.40 30.50 29.90 29.30 29.30 30.34 30.61
Heartrate: 188 145 139
Shiho Yoshimura (60x50/20-60tTIME)
32.00 31.20 31.90 32.20 32.00 32.30 31.80 32.00 31.80 31.40
32.10 31.80 31.80 32.10 31.50 31.50 31.20 31.00 31.60 31.40
31.70 31.50 31.40 31.10 30.80 31.00 30.90 30.90 31.70 32.10
31.90 31.60 31.60 31.40 31.00 31.00 30.60 30.20 30.20 30.10 31.43 31.71
Heartrate: 191 165 136
ミドルな方は６０本中２８本ストレート2REST6SWIM2REST4SWIM2REST4SWIM2REST4SWIM2REST2MAXでござる。
Test #134 on 07/07/2003
40 x 50m on 45 LC pushoff Backstroke
Column 1 Column 2 Column 3 Column 4 Column 5 Column 6 Column 7 Column 8 Column 9 Col 10 Average Std Dev
======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ======== ========
Ai Ichiba (60x50/21~8-6-6-4-4-2 on45")
37.50 36.20 36.50 37.40 37.40 36.60 36.30 36.60
35.50 35.40 35.50 36.10 35.80 35.90 34.20 35.80
36.30 36.60 36.30 35.90 33.80 35.00 35.60 36.60
33.30 35.10 35.60 35.50 32.80 34.50 Invalid Invalid
Heartrate: 182 161 140
じゃー、阪神優勝。
Daily Workout [1452] for Sunday, July 6, 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
====== ======== ======================================== === = === ====
1,900 8:30 AM 1 x 300 on 4:30 BK } 1x REC S BK 1:30
1 x 500 on 7:30 Free } REC S FR 1:30
1 x 300 on 4:30 BR } REC S BR 1:30
1 x 500 on 7:30 Free } REC S FR 1:30
1 x 300 on 4:30 Butterfly } REC S FLY 1:30
1,000 9:00 AM 1 x 200 on 3:10 KRL-SNO by1t/FINS } 4x EN1 D FIN 1:35
2 x 25 on :40 UWK-SPRINT SWIM } SP3 D FIN 2:40
500 9:20 AM 1 x 500 on 8:00 FINS HUP or HANDUPK EN1 K FIN 1:36
500 9:30 AM 1 x 500 on 8:00 KICK IM EN1 K IM 1:36
100 9:40 AM 1 x 100 on 2:00 REC REC S CHO 2:00
2,000 9:44 AM 20 x 50 on :45 Butterfly/5XFA } 1x EN2 S FLY 1:30
1 x 100 on 1:30 Butterfly SETDES } EN1 S FLY 1:30
1 x 200 on 3:00 Backstroke } EN1 S BK 1:30
1 x 300 on 5:00 Breaststroke } EN2 S BR 1:40
1 x 400 on 6:00 Free } EN2 S FR 1:30
1,000 10:16 AM 10 x 100 on 1:30 SNO-SWIM 15STKU/25m EN1 S SNO 1:30
300 10:33 AM 1 x 300 on 5:00 REC REC S CHO 1:40
10:38 AM Finish time. Total: 7,300 meters. Stress Value = 80
Daily Workout [1454] for Monday, July 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
====== ======== ====================================== === = === ====
1,000 7:00 AM 1 x 1000 on 15:00 UP/200S50DRLS REC S CHO 1:30
1,500 7:17 AM 1 x 400 on 7:00 KICK/FLY } 1x EN1 K FLY 1:45
1 x 100 on 1:30 SWIM/FLY } EN1 S FLY 1:30
1 x 400 on 7:00 KICK/BK } EN1 K BK 1:45
1 x 100 on 1:30 SWIM/BK } EN1 S BK 1:30
1 x 400 on 7:00 KICK/BR } EN1 K BR 1:45
1 x 100 on 1:30 SWIM/BR } EN1 S BR 1:30
1,200 7:44 AM 12 x 100 on 1:20 Fr/4BLD-SPRY-ASCEND EN1 S FR 1:20
300 8:02 AM 1 x 300 on 5:00 REC REC S CHO 1:40
8:07 AM Finish time. Total: 4,000 meters. Stress Value = 30
Daily Workout [1455] for Monday, July 7, 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
====== ======== =========================================== === = === ====
2,000 6:00 PM 1 x 2000 on 35:00 W-UP/KICK REC K CHO 1:45
1,500 6:37 PM 3 x 100 on 1:20 Free } 3x EN1 S FR 1:20
4 x 50 on :45 IM/R-L-SWIM by1SET } EN1 D IM 1:30
1,200 7:00 PM 1 x 25 on :30 STK/EZ } 8x REC K STK 2:00
1 x 25 on :30 STK/SP } SP3 K STK 2:00
1 x 25 on :30 R-STK } REC D STK 2:00
1 x 25 on :30 R-STK/SP } SP3 D STK 2:00
1 x 25 on :30 L-STK } REC D STK 2:00
1 x 25 on :30 L-STK/SP } SP3 D STK 2:00
75 7:26 PM 3 x 25 on 2:00 DIVE! SP3 S STK 8:00
125 7:34 PM 1 x 125 on 3:00 REC REC S CHO 2:24
800 7:39 PM 8 x 100 on 1:25 BK/PULL REC P BK 1:25
800 7:52 PM 16 x 50 on :50 KICK&SWIM/BK EN1 K BK 1:40
1,500 8:07 PM 1 x 300 on 5:00 Butterfly } 1x EN1 S FLY 1:40
1 x 300 on 5:00 Backstroke } EN1 S BK 1:40
1 x 300 on 5:00 Breaststroke } EN1 S BR 1:40
1 x 300 on 5:00 Free } EN1 S FR 1:40
1 x 300 on 5:00 Free/REC DPS } REC S FR 1:40
8:32 PM Finish time. Total: 8,000 meters. Stress Value = 68
03 7/4更新
ちょっと練習してまーす。コメントはまったねー＾＾。
そうそう、この本チェック！
うわさに聞いてたけど、K笠選手思いっきりモデルやん。
よかったら、見たってね。僕も一冊買ってみんなに自慢しよかな・・・。
Daily Workout [1444] for Tuesday, July 1, 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
====== ======== ===================================== === = === ====
1,800 7:00 AM 1 x 400 on 6:00 UP CHOICE } 1x REC S CHO 1:30
10 x 50 on :45 Free 3BRS } EN1 S FR 1:30
1 x 400 on 6:00 Free/DPS } EN1 S FR 1:30
10 x 50 on :40 Free } EN1 S FR 1:20
1,100 7:28 AM 1 x 200 on 3:30 SIDE DOL-KICK } 1x EN1 K FLY 1:45
1 x 200 on 3:30 FLY/R-STK } EN1 D FLY 1:45
1 x 200 on 3:30 FLY/L-STK } EN1 D FLY 1:45
1 x 500 on 8:00 200FL100BKBRFR } EN1 S IM 1:36
1,000 7:48 AM 10 x 100 on 1:20 PULL/SPEED PLAY EN2 P FR 1:20
100 8:03 AM 1 x 100 on 2:00 REC REC S CHO 2:00
8:05 AM Finish time. Total: 4,000 meters. Stress Value = 50
Daily Workout [1445] for Tuesday, July 1, 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
====== ======== =========================================== === = === ====
2,100 6:30 PM 3 x 100 on 1:30 W-up/choice } 3x REC S CHO 1:30
4 x 50 on :40 Free } EN1 S FR 1:20
1 x 200 on 3:00 25Fly-75bk-25br-75fr } EN1 S IM 1:30
2,000 7:02 PM 5 x 400 on 5:10 100dps-100fa-200hypo EN1 P FR 1:18
1,000 7:29 PM 3 x 100 on 1:25 Free-IM-Free } 2x EN1 P FRM 1:25
1 x 200 on 3:00 Backstroke } EN1 P BK 1:30
1,000 7:45 PM 20 x 50 on :45 Fins/drill&swim EN1 D STK 1:30
100 8:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 8:06 PM 2 x 100 on 1:30 Individual Medley } 3x EN1 S IM 1:30
2 x 50 on :45 1Bk-fa/2Fr-ez } EN2 S FRB 1:30
1 x 200 on 2:40 IM-fast } EN3 S IM 1:20
300 8:29 PM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:34 PM Finish time. Total: 8,000 meters. Stress Value = 110
Daily Workout [1446] for Wednesday, July 2, 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
====== ======== ================================= === = === ====
2,500 7:00 AM 1 x 1000 on 15:00 W-UP } 1x REC S CHO 1:30
1 x 500 on 8:00 BK } REC S BK 1:36
1 x 1000 on 15:00 PULL/DPS } REC P CHO 1:30
1,000 7:40 AM 10 x 100 on 1:30 BK 3REC1BLDUP EN1 S BK 1:30
300 7:57 AM 1 x 300 on 5:00 IM/DRLS REC REC D IM 1:40
8:02 AM Finish time. Total: 3,800 meters. Stress Value = 11
Daily Workout [1447] for Wednesday, July 2, 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
====== ======== ========================================= === = === ====
2,100 6:30 PM 1 x 300 on 4:30 w-up/choice } 3x REC S CHO 1:30
4 x 50 on :40 Free } EN1 S FR 1:20
1 x 100 on 1:25 Individual Medley } EN1 S IM 1:25
2 x 50 on :45 Backstroke } REC S BK 1:30
1,000 7:02 PM 10 x 100 on 1:20 FINS KICK EN1 K CHO 1:20
2,000 7:17 PM 5 x 400 on 4:40 Pull/Hard,M-2x350 EN2 P FR 1:10
100 7:42 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,300 7:46 PM 3 x 200 on 2:45 Individual Medley } 3x EN2 S IM 1:23
1 x 100 on 1:45 Recovery/swim-down } REC S CHO 1:45
3 x 100 on 1:15 Free } EN2 S FR 1:15
1 x 100 on 1:45 Recovery/swim-down } REC S CHO 1:45
1s/IM-fa,2s/Fr-fa }
3sets/IM,Fr-fast }
300 8:34 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:39 PM Finish time. Total: 8,800 meters. Stress Value = 124
Daily Workout [1448] for Thursday, July 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
====== ======== ==================================== === = === ====
1,000 7:00 AM 1 x 1000 on 15:00 W-UP REC S CHO 1:30
1,800 7:17 AM 1 x 200 on 3:00 IM SWIM } 3x EN1 S IM 1:30
1 x 100 on 1:40 BR 3K1BRS } EN1 K BR 1:40
1 x 100 on 1:30 IM SWIM } EN1 S IM 1:30
1 x 200 on 3:20 BR 2K1BRS } EN1 K BR 1:40
800 7:47 AM 1 x 800 on 14:00 100FLBK300BRFR NEG EN2 S IM 1:45
8:01 AM Finish time. Total: 3,600 meters. Stress Value = 37
Daily Workout [1450] for Thursday, July 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
====== ======== ====================================== === = === ====
1,000 7:00 AM 1 x 250 on 4:00 W-UP } 1x REC S CHO 1:36
1 x 250 on 4:20 KICK/200IM50CH } REC K MIX 1:44
1 x 250 on 4:00 PULL/50CH200IM } REC P MIX 1:36
1 x 250 on 4:00 SWIM/200IM50FR } REC S IM 1:36
3,000 7:18 AM 1 x 3000 on 40:00 Free/STRAIGHT EN1 S FR 1:20
~1000/50SP-200DPS
~2000/TURN-TURN10mSP
~3000/300SPLY-200DPS
8:00 AM Finish time. Total: 4,000 meters. Stress Value = 33
Daily Workout [1449] for Thursday, July 3, 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
====== ======== ========================================== === = === ====
2,000 6:30 PM 1 x 500 on 7:15 w-up/choice } 1x REC S CHO 1:27
5 x 100 on 1:40 Kick/1.3.5IM-2.4cho } EN1 K IM 1:40
2 x 250 on 3:15 Free } EN1 P FR 1:18
1 x 500 on 7:00 Individual Medley } EN1 S IM 1:24
1,200 7:01 PM 3 x 400 on 5:45 Fins/sideK-HupK&cho EN1 K MIX 1:26
800 7:20 PM 4 x 200 on 3:00 100kickcho&100IM drl EN1 K IM 1:30
2,500 7:34 PM 5 x 500 on 6:00 1/7BRS M-450(1'20) EN2 P FR 1:12
3,000 8:06 PM 1 x 200 on 3:00 Individual Medley } 1x EN1 S IM 1:30
4 x 100 on 1:25 Free80"/BK90" ALT } EN1 S FRB 1:25
1 x 400 on 4:45 Free/M-350 } EN2 S FR 1:11
1 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
4 x 100 on 1:25 Free/Bk by1t } EN1 S FRB 1:25
1 x 500 on 6:00 Free/M-450 } EN2 S FR 1:12
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
4 x 100 on 1:25 Free/Bk by1t } EN1 S FRB 1:25
1 x 300 on 3:30 Free } EN3 S FR 1:10
500 8:48 PM 10 x 50 on :50 drill&swm REC D CHO 1:40
8:57 PM Finish time. Total: 10,000 meters. Stress Value = 153
Daily Workout [1451] for Friday, July 4, 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 10 x 100 on 1:30 cho-IM-fr-IM-bk alt REC S MIX 1:30
2,000 6:47 PM 8 x 50 on :45 PULL IM/FR by25m } 2x EN1 P FRM 1:30
6 x 100 on 1:15 PULL 1/5brs } EN2 P FR 1:15
1,200 7:16 PM 3 x 400 on 5:30 300fr 1~3des&100bkez EN2 P FRB 1:23
2,000 7:34 PM 6 x 100 on 1:20 Free } 1x EN2 S FR 1:20
4 x 200 on 2:35 Free des } EN3 S FR 1:18
2 x 300 on 3:50 Free fast } EN3 S FR 1:17
100 8:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 8:06 PM 2 x 500 on 7:00 FINS/1 ONB/2 GK } 1x EN1 K FIN 1:24
1 x 500 on 8:30 KICK BR/4K-1Kby25 } EN1 K BR 1:42
2,500 8:30 PM 5 x 500 on 6:00 DIS/1-5DES 5XIM REC EN2 S FR 1:12
MID/4X200 MAX 5XREC
9:02 PM Finish time. Total: 10,300 meters. Stress Value = 239