Feb '04  TEAMK-1 WORKOUTS     teamK-1        home

   Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
                  Sunday 02/01/2004 through Sunday 02/29/2004
Cyc Date (1) REC  % (2) EN1  % (3) EN2  % (4) EN3  % (5) SP1  % (6) SP2  %
======== ========== ========== ========== ========== ========== ==========
02/01/2004  32,200 61  13,150 25   3,350  6     250  0   1,775  3     250  0
02/08/2004  19,300 49   8,150 21   4,500 11   3,750 10     950  2   1,300  3
02/15/2004  36,400 57  10,650 17   7,700 12   3,700  6   2,800  4     950  1
02/22/2004  31,800 72   4,000  9   7,200 16     800  2       0  0       0  0
02/29/2004   6,350 40   7,700 48     600  4     600  4     200  1       0  0
Total    126,050 58  43,650 20  23,350 11   9,100  4   5,725  3   2,500  1
Average   25,210      8,730      4,670      1,820      1,145        500   

Cyc Date (7) SP3  %     Total
======== ========== =========
02/01/2004   1,625  3    52,600
02/08/2004   1,250  3    39,200
02/15/2004   1,400  2    63,600
02/22/2004     500  1    44,300
02/29/2004     550  3    16,000
Total      5,325  2   215,700
Average    1,065       43,140

 Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
                  Sunday 02/01/2004 through Sunday 02/29/2004

Cyc Date  1) FR   %  2) BK   %  3) BR   %  4) FLY  %  5) IM   %  6) STK  %
======== ========== ========== ========== ========== ========== ==========
02/01/2004   9,300 18   2,300  4   1,650  3   1,300  2   6,500 12   7,650 15
02/08/2004  16,350 42   3,100  8     500  1     500  1   7,950 20       0  0
02/15/2004  17,500 28   2,200  3   1,600  3   1,400  2  17,200 27   2,250  4
02/22/2004   9,600 22   1,500  3     900  2     700  2   5,800 13     300  1
02/29/2004   4,900 31     900  6     300  2     300  2   1,800 11   2,100 13
Total     57,650 27  10,000  5   4,950  2   4,200  2  39,250 18  12,300  6
Average   11,530      2,000        990        840      7,850      2,460   

Cyc Date  7) FRM  %  9) FIN  % 12) WTS  % 13) CHO  % 14) MIX  % 15) FRB  %
======== ========== ========== ========== ========== ========== ==========
02/01/2004   1,000  2   1,000  2     200  0  17,275 33   2,025  4     500  1
02/08/2004       0  0     200  1       0  0   9,750 25     850  2       0  0
02/15/2004       0  0   3,300  5       0  0  12,350 19   4,000  6   1,000  2
02/22/2004       0  0   2,800  6       0  0  19,700 44   3,000  7       0  0
02/29/2004       0  0   1,500  9       0  0   2,600 16   1,600 10       0  0
Total      1,000  0   8,800  4     200  0  61,675 29  11,475  5   1,500  1
Average      200      1,760         40     12,335      2,295        300   

Cyc Date 17) RNG  % 19) SNO  %     Total
======== ========== ========== =========
02/01/2004       0  0   1,900  4    52,600
02/08/2004       0  0       0  0    39,200
02/15/2004     800  1       0  0    63,600
02/22/2004       0  0       0  0    44,300
02/29/2004       0  0       0  0    16,000
Total        800  0   1,900  1   215,700
Average      160        380       43,140

              Summary of Swim, Kick, Pull, Drill, Dryland, Meeting

Cyc Date    Swim  %    Kick  %    Pull  %   Drill  % Dryland  % Meeting  % Total
======== ========== ========== ========== ========== ========== ========== =====
02/01/2004  30,900 59   7,650 15   7,850 15   6,200 12       0  0       0  0   53K
02/08/2004  22,600 58   6,900 18   7,000 18   2,700  7       0  0       0  0   39K
02/15/2004  34,000 53  10,000 16   6,800 11  12,800 20       0  0       0  0   64K
02/22/2004  27,400 62   6,100 14   3,400  8   7,400 17       0  0       0  0   44K
02/29/2004   5,700 36   3,700 23   2,200 14   4,400 28       0  0       0  0   16K
Total    120,600 56  34,350 16  27,250 13  33,500 16       0  0       0  0  216K
Average   24,120      6,870      5,450      6,700          0          0      43K
 
3/15更新
             
               Daily Workout [1654] for Friday, February 20, 2004
                     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  12 x  100 on  1:45 KRL ALT/IMord ALT  REC D IM   1:45
 1,000  6:53 PM   1 x   25 on   :20 HARD } 4x          SP1 S FR   1:20
                  1 x   25 on   :30 EZ   }             REC S FR   2:00
                  2 x   25 on   :20 HARD }             SP1 S FR   1:20
                  1 x   25 on   :30 EZ   }             REC S FR   2:00
                  3 x   25 on   :20 HARD }             SP1 S FR   1:20
                  2 x   25 on   :30 EZ   }             REC S FR   2:00
   400  7:11 PM   1 x  400 on  6:00 PV                 REC P BK   1:30
 2,000  7:19 PM   1 x 1000 on 16:00 FINS IM DRLS } 1x  REC K FIN  1:36
                  1 x 1000 on 16:00 GK           }     EN1 K CHO  1:36
   100  7:53 PM   1 x  100 on  2:00 REC                REC S CHO  2:00
 1,000  7:57 PM   1 x  400 on  6:40 KICK DES } 1x      REC K FR   1:40
                  1 x  300 on  5:00          }         EN1 K FR   1:40
                  1 x  200 on  3:20          }         EN2 K FR   1:40
                  1 x  100 on  1:40          }         EN3 K FR   1:40
   500  8:15 PM   1 x  500 on 10:00 EZK BR             REC K BR   2:00
 1,000  8:27 PM   1 x 1000 on 16:00 REC DPS            REC S CHO  1:36
        8:43 PM Finish time.  Total: 7,200 meters.  Stress Value = 78

             Daily Workout [1655] for Wednesday, February 25, 2004
                     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  5:30 PM  1 x 1000 on 16:00 PULL/500SNO-MIX  } 1x      REC P MIX  1:36
                 1 x 1000 on 16:00 SWIM/400IM MIX   }         REC S MIX  1:36
                 1 x 1000 on 18:00 KICK/300SIDE MIX }         REC K MIX  1:48
   400  6:22 PM  1 x  400 on  6:00 IM DRLS                    REC D IM   1:30
 2,300  6:30 PM  1 x  300 on  5:00 GK/BR             } 1x     REC K BR   1:40
                 1 x  200 on  3:30 P/FLY             }        REC P FLY  1:45
                 1 x  300 on  5:00 D/BK RSTK         }        REC D BK   1:40
                 1 x  400 on  6:00 S/FR 12STK U25M   }        REC S FR   1:30
                 1 x  200 on  3:30 D/BK LSTK         }        REC D BK   1:45
                 1 x  300 on  5:00 K/BK DOL          }        REC K FLY  1:40
                 1 x  200 on  3:30 P/BR              }        REC P BR   1:45
                 1 x  400 on  6:00 Individual Medley }        REC S IM   1:30
 1,800  7:09 PM  1 x 1800 on 30:00 FINSK/4SIDE2HUP4BK         REC K FIN  1:40
                                   2UW4SIDE2BKHUP                       
   200  7:41 PM  8 x   25 on   :45 FINS UW KICK SPRINT        SP3 K FIN  3:00
 2,000  7:49 PM  5 x  100 on  1:30 Free/KRLS 18STK      } 1x  EN1 D FR   1:30
                 5 x  100 on  1:30 RL25 S50 18-16STK    }     EN1 D FR   1:30
                 5 x  100 on  1:30 GK25 S75 18-16-14STK }     EN1 D FR   1:30
                 5 x  100 on  1:30 SWIM 18-16-14-12KBLD }     EN1 S FR   1:30
   300  8:21 PM  1 x  300 on  5:00 REC                        REC S CHO  1:40
        8:26 PM Finish time.  Total: 10,000 meters.  Stress Value = 31

               Daily Workout [1656] for Friday, February 27, 2004
                     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 14:00 Warm-up/600CHO-400IM       REC S CHO  1:24
 2,000  6:46 PM   2 x  400 on  5:20 Freestyle          } 1x    EN2 P FR   1:20
                  2 x  300 on  4:15 Backstroke         }       EN2 P BK   1:25
                  2 x  200 on  3:00 100Breast-100Free  }       EN2 P BR   1:30
                  2 x  100 on  1:30 50Butterfly-50Free }       EN2 P FLY  1:30
    50  7:16 PM   1 x   50 on  1:00 Recovery/swim-down         REC S CHO  2:00
 1,000  7:19 PM   5 x  200 on  2:50 IM/1-4DES.5ez-cho.         EN2 S IM   1:25
 2,000  7:35 PM   1 x  800 on 11:20 IM/150drl-50head upk } 1x  EN1 K FIN  1:25
                  1 x  200 on  4:00 50ez-150side kick    }     REC K CHO  2:00
                 10 x  100 on  1:40 1:45-40-35/circl.alt }     EN2 K CHO  1:40
    50  8:09 PM   1 x   50 on  2:00 Recovery/swim-down         REC S CHO  4:00
   800  8:13 PM   8 x   50 on   :40 Freestyle/7ft.-1tch. } 1x  EN2 S FR   1:20
                  4 x  100 on  1:15 Freestyle/50fast-dps }     EN2 S FR   1:15
   800  8:25 PM   2 x  200 on  2:45 Freestyle/100ez-bld  } 1x  EN2 S FR   1:23
                  1 x  400 on  6:00 Freestyle/Fast!HR180 }     EN3 S FR   1:30
   300  8:38 PM   6 x   50 on   :50 Recovery/swim-down         REC S CHO  1:40
        8:43 PM Finish time.  Total: 8,000 meters.  Stress Value = 150

               Daily Workout [1657] for Sunday, February 29, 2004
                     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  8:00 AM   1 x 1500 on 22:00 Free/KPS } 1x             REC D FR   1:28
                  1 x 1000 on 15:00 IM/KPS   }                REC D IM   1:30
                  1 x  500 on  7:30 BK       }                REC D BK   1:30
   300  8:46 AM   1 x   25 on   :30 SPRINT } 6x               SP3 S STK  2:00
                  1 x   25 on   :30 EZ     }                  REC S STK  2:00
   400  8:54 AM   8 x   50 on   :50 KICK/HARD A36"3-40"       EN3 K STK  1:40
                                    S39"9-44"0 BOARD                    
   800  9:02 AM   4 x  200 on  3:30 IM order NEG              EN1 K IM   1:45
   600  9:18 AM  12 x   50 on   :45 PULL/HARD A35"0           EN2 P STK  1:30
                                    S31"0                               
 1,600  9:29 AM   4 x  400 on  5:30 IM/STK                    EN1 P MIX  1:23
   100  9:53 AM   1 x  100 on  2:00 REC                       REC S CHO  2:00
 1,400  9:57 AM   1 x  300 on  4:45 FLY 200SIDEK100KRLS } 1x  REC D FLY  1:35
                  1 x  400 on  6:15 BK "                }     REC D BK   1:34
                  1 x  300 on  4:45 BR "                }     REC D BR   1:35
                  1 x  400 on  6:15 Free "              }     REC D FR   1:34
   800 10:21 AM   1 x  800 on 13:00 KICK SPEED PLAY           EN1 K CHO  1:38
       10:34 AM Finish time.  Total: 9,000 meters.  Stress Value = 81

               Daily Workout [1658] for Sunday, February 29, 2004
                     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
====== ========  ========================================== === = ===  ====
 1,400  3:30 PM   1 x 1400 on 23:00 UP MIX                  REC S CHO  1:39
 3,000  3:55 PM   1 x 3000 on 45:00 BLD UP1000              EN1 S FR   1:30
                                    STK'ers 6X400BK                   
   600  4:42 PM   8 x   25 on   :30 DASH EZ           } 1x  SP3 S STK  2:00
                  8 x   25 on   :25 3H1E2H1E1H        }     EN3 S STK  1:40
                  8 x   25 on   :30 1H1E2H1E3H        }     SP3 S STK  2:00
                                    S13"5-14"0-13"5   }               
                                    A15"5-16"0-15"9BK }               
 1,500  4:55 PM  15 x  100 on  1:30 FINSK 5H~10E 10BRD      EN1 K FIN  1:30
   200  5:19 PM   1 x  200 on  3:00 DASHK/S2'46"8BRD        SP1 K STK  1:30
                                    A2'44"1BKK                        
   300  5:24 PM   1 x  300 on  5:00 REC                     REC S CHO  1:40
        5:29 PM Finish time.  Total: 7,000 meters.  Stress Value = 98



2/22更新

               Daily Workout [1648] for Sunday, February 15, 2004
                     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  7:30 AM  4 x 500 on  8:00 SKPD/123400IM MIX       REC D IM   1:36
   400  8:04 AM  1 x  25 on   :40 SPRINT } 8x             SP3 S STK  2:40
                 1 x  25 on   :40 EZ     }                REC S STK  2:40
   400  8:16 AM  1 x  25 on   :30 SUB } 8x                SP1 S STK  2:00
                 1 x  25 on   :30 DPS }                   REC S STK  2:00
   800  8:26 AM  1 x 800 on 13:00 KICK IM                 REC K IM   1:38
   400  8:41 AM  1 x 400 on  7:00 KICK BR                 REC K BR   1:45
 2,400  8:50 AM  8 x 100 on  1:20 PV        } 1x          EN1 P FR   1:20
                 8 x 100 on  1:15 PADV      }             EN2 P FR   1:15
                 8 x 100 on  1:30 RING TUBE }             EN2 P RNG  1:30
 2,000  9:24 AM  1 x 400 on  6:00 Individual Medley } 1x  EN1 S IM   1:30
                 1 x 400 on  6:00 Butterfly         }     EN1 S FLY  1:30
                 1 x 400 on  6:00 Backstroke        }     EN1 S BK   1:30
                 1 x 400 on  7:00 Breaststroke      }     EN1 S BR   1:45
                 1 x 400 on  6:00 Free              }     EN1 S FR   1:30
   800  9:57 AM  1 x 800 on 12:00 FINS KICK/8X25UW MIX    EN1 K FIN  1:30
   400 10:11 AM  1 x  25 on   :40 FINS SPRINT } 8x        SP3 S STK  2:40
                 1 x  25 on   :40 EZ          }           REC S STK  2:40
   200 10:24 AM  1 x 200 on  4:00 REC                     REC S CHO  2:00
       10:28 AM Finish time.  Total: 9,800 meters.  Stress Value = 110

               Daily Workout [1649] for Sunday, February 15, 2004
                     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  3:30 PM   4 x  400 on  6:30 FLDRL-BKP-BRKS-FR      REC S IM   1:38
   400  3:58 PM   8 x   50 on  1:00 Free/SPEED PLAY        EN2 S FR   2:00
 2,000  4:08 PM  16 x   50 on   :40 Free  REST30" } 1x     EN3 S FR   1:20
                 12 x   50 on   :40 Free  REST60" }        EN3 S FR   1:20
                  8 x   50 on   :40 Free  REST90" }        SP1 S FR   1:20
                  4 x   50 on   :40 Free          }        SP2 S FR   1:20
 1,000  4:36 PM   1 x 1000 on 17:00 REC PKS                REC D CHO  1:42
   400  4:55 PM   1 x   25 on   :35 FLY-BK-BR SPRINT } 8x  SP3 S IM   2:20
                  1 x   25 on   :35 REC              }     REC S FR   2:20
 1,000  5:06 PM   4 x  250 on  5:00 KRLS200&50DPS          REC S FR   2:00
   100  5:28 PM   1 x  100 on  1:00 DIVE!MAX               SP2 S FR   1:00
                                    YU/56"7,SHI63"7                  
                                    HIRO/60"2                        
   500  5:31 PM  10 x   50 on   :45 Ascend                 EN1 S FR   1:30
        5:39 PM Finish time.  Total: 7,000 meters.  Stress Value = 184
Test #139 on 02/15/2004
                                                40 x 50m on 40 SC pushoff Freestyle
                                                        16,12,8,4REST30"~90"

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  
   30.90     32.10     31.70     32.00     32.10     32.90     32.10     32.10     32.00     32.10  
   32.30     32.90     32.70     32.70     32.50     32.90     30.60     31.20     32.20     32.70  
   32.40     32.40     32.30     32.30     32.50     32.60     33.20     33.50     31.40     32.40  
   33.10     33.20     33.30     33.30     33.90     34.50     31.20     32.50     33.90     34.40     32.53     33.00  
 Heartrate:    186         0         0
Yusuke Kobayashi  
   30.00     31.10     31.20     31.40     32.00     31.80     32.40     32.00     32.50     31.80  
   32.10     32.50     33.10     32.90     32.40     32.40     30.70     31.60     31.40     33.00  
   32.70     32.70     32.70     32.80     32.60     33.30     32.20     32.80     31.50     32.00  
   31.60     32.10     31.00     31.20     30.40     30.90     30.30     31.20     32.30     32.90     31.94     32.38  
 Heartrate:    188         0         0
Shiho Yoshimura  
   30.80     31.70     31.40     31.60     32.30     32.90     32.00     31.90     32.00     32.50  
   32.40     32.50     32.70     32.70     32.70     32.70     30.70     31.80     32.80     32.40  
   32.10     32.10     32.30     32.10     32.10     32.80     32.70     32.80     30.90     31.60  
   31.40     31.60     31.30     31.30     31.20     31.70     30.30     30.30     30.70     30.90     31.87     32.25  
 Heartrate:    201         0         0
               Daily Workout [1650] for Monday, February 16, 2004
                     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 2000 on 35:00 W-UP KICK MIX             REC K MIX  1:45
 2,000  6:37 PM  1 x   50 on  1:00 MAX!                } 10x SP2 S STK  2:00
                 1 x  150 on  3:00 REC,REST,CIRCLE CHO }     REC S CHO  2:00
 3,500  7:19 PM  1 x 1000 on 15:00 FINS/SIDEDOL~RLS } 1x     REC D FLY  1:30
                 1 x 1000 on 15:00 FINS/SIDEK~RLS   }        REC D BK   1:30
                 1 x  150 on  2:20 PV/BR            }        REC P BR   1:33
                 1 x  350 on  5:00 Free             }        EN1 P FR   1:26
                 1 x  100 on  1:35 BR               }        EN1 P BR   1:35
                 1 x  400 on  6:00 Free             }        EN1 P FR   1:30
                 1 x   50 on   :50 BR               }        EN1 P BR   1:40
                 1 x  450 on  7:00 Free             }        EN1 P FR   1:33
 1,200  8:14 PM  1 x  400 on  6:00 IM   } 1x                 REC S IM   1:30
                 1 x  400 on  6:00 Free }                    EN1 S FR   1:30
                 1 x  400 on  6:00 BK   }                    REC S BK   1:30
        8:32 PM Finish time.  Total: 8,700 meters.  Stress Value = 74
Test #140 on 02/16/2004
                                               10 x 50m on 3:30 SC pushoff Freestyle
                                                          LIMIT SET 30"MIN

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  
   30.00     29.40     29.10     28.70     28.90     29.00     29.00     28.80     28.70     29.00     29.06     29.06  
Yusuke Kobayashi  
   28.40     27.80     28.20     27.70     27.70     27.60     27.70     27.90     27.80     27.20     27.80     27.80  
Shiho Yoshimura  (9"8 9"8 8"7 9"6 9"6 9"9 9"9 9"5 9"6)
   30.10     30.40     29.90     29.90     30.10     30.30     30.00     30.00     29.70     29.80     30.02     30.02  
Test #141 on 02/16/2004
                     5 x 50m on 7:00 SC pushoff Backstroke
                                LIMIT SET 30"MIN

Column 1  Column 2  Column 3  Column 4  Column 5   Average   Std Dev
========  ========  ========  ========  ========  ========  ========  
Ai Kobayashi  
   30.50     30.80     30.50     30.70     30.90     30.68     30.68  
              Daily Workout [1651] for Tuesday, February 17, 2004
                     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  800 on 12:00 DRLS&SWIM } 1x    REC D IM   1:30
                  1 x  600 on  9:00           }       REC D IM   1:30
                  1 x  400 on  6:00           }       REC D IM   1:30
                  1 x  200 on  3:00           }       REC D IM   1:30
   400  6:32 PM  16 x   25 on   :35 25SP25EZ/8IM8STK  SP3 S STK  2:20
   200  6:43 PM   1 x  200 on  4:00 REC               REC S CHO  2:00
 1,000  6:49 PM  20 x   50 on   :50 KRLS5t/DES        EN1 D FR   1:40
   200  7:07 PM   1 x  200 on  4:00 REC               REC S CHO  2:00
 2,400  7:13 PM   8 x  100 on  1:30 1H2Ex2+1H1E } 1x  SP1 S FR   1:30
                  8 x  100 on  1:30 2H1E ALT    }     SP1 S FR   1:30
                  8 x  100 on  1:30 HARD        }     EN3 S FR   1:30
   200  7:51 PM   1 x  200 on  4:00 REC               REC S CHO  2:00
   400  7:57 PM   8 x   50 on   :45 KPS               REC D FR   1:30
 1,200  8:05 PM   1 x 1200 on 17:00 ?                 REC S CHO  1:25
        8:22 PM Finish time.  Total: 8,000 meters.  Stress Value = 222
Test #142 on 02/17/2004
                                               8 x 100m on 1:30 SC pushoff Freestyle
                                                           3Sx8x100 1:30

Column 1  Column 2  Column 3  Column 4  Column 5  Column 6  Column 7  Column 8   Average   Std Dev
========  ========  ========  ========  ========  ========  ========  ========  ========  ========  
Hiroki Fujishima  (1S 1"0 1"3 2"2/2S3"6 4"9 3"9 4"1 4"5 6"2)
 1:05.00   1:04.60   1:05.60   1:05.00   1:05.50   1:05.50   1:05.20   1:04.80   1:05.15   1:05.15  
Yusuke Kobayashi  (1S 2"4 0"9 1"3/2S1"5 4"0 3"2 3"3 3"6 3"2)
 1:03.10   1:04.00   1:04.40   1:04.80   1:05.00   1:05.50   1:05.20   1:04.80   1:04.60   1:04.95  
Shiho Yoshimura  (1S 3"8 2"0 2"3/2S 3"5 3"7 3"6 4"1 3"7)
 1:04.30   1:04.50   1:06.30   1:05.70   1:05.50   1:05.00   1:04.30   1:03.40   1:04.88   1:05.38  
 Heartrate:    202         0         0

             Daily Workout [1652] for Wednesday, February 18, 2004
                     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  5:30 PM  1 x 1000 on 15:00 Free/BK                  REC S FRB  1:30
 1,000  5:47 PM  1 x 1000 on 16:00 Free/FLY                 REC P MIX  1:36
 1,000  6:05 PM  1 x 1000 on 17:00 Free/BR                  REC K MIX  1:42
 1,000  6:24 PM  1 x 1000 on 15:00 123400IM                 EN1 S IM   1:30
 1,600  6:41 PM  1 x  300 on  5:00 DRLS IM order1S    } 4x  REC D IM   1:40
                 4 x   25 on   :40 1t25SP/3tSPEEDPLAY }     SP3 S IM   2:40
   100  7:13 PM  1 x  100 on  2:00 REC                      REC S CHO  2:00
   600  7:17 PM  1 x   50 on  1:00 MAX!            } 3x     SP2 S STK  2:00
                 1 x  150 on  3:00 REC REST CHOICE }        REC S CHO  2:00
 1,500  7:31 PM  5 x  100 on  1:15 Free } 1x                EN2 P FR   1:15
                 5 x  100 on  1:20 Free }                   EN1 P FR   1:20
                 5 x  100 on  1:25 Free }                   REC P FR   1:25
 1,500  7:53 PM  1 x 1500 on 20:00 FINS KICK                REC K FIN  1:20
                                   4SIDE3BK2DOL1UW                    
        8:15 PM Finish time.  Total: 9,300 meters.  Stress Value = 62

       3x50FR                                                    
       YUS 27"9 27"4 27"5                                        
       HIR 28"5 28"5 28"6                                        
       SHI 29"7 29"6 29"2 29"3                                   
       BK                                                        
       AI  31"2 30"5 30"9                                        

              Daily Workout [1653] for Thursday, February 19, 2004
                     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 Individual Medley   REC D IM   1:30
 1,000  6:47 PM  20 x   50 on   :45 25KRLS&SWIM         EN1 D FR   1:30
   600  7:04 PM   6 x  100 on  1:30 2Sx8x100  xxNO GOOD EN3 S FR   1:30
 5,000  7:15 PM   5 x 1000 on 15:00 IM/DES              EN2 S IM   1:30
   800  8:32 PM   8 x  100 on  1:30 Free/HARD           EN3 S FR   1:30
   200  8:46 PM   1 x  200 on  4:00 REC                 REC S CHO  2:00
        8:50 PM Finish time.  Total: 8,600 meters.  Stress Value = 213

               Daily Workout [1654] for Friday, February 20, 2004
                     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  12 x  100 on  1:45 KRL ALT/IMord ALT  REC D IM   1:45
 1,000  6:53 PM   1 x   25 on   :20 HARD } 4x          SP1 S FR   1:20
                  1 x   25 on   :30 EZ   }             REC S FR   2:00
                  2 x   25 on   :20 HARD }             SP1 S FR   1:20
                  1 x   25 on   :30 EZ   }             REC S FR   2:00
                  3 x   25 on   :20 HARD }             SP1 S FR   1:20
                  2 x   25 on   :30 EZ   }             REC S FR   2:00
   400  7:11 PM   1 x  400 on  6:00 PV                 REC P BK   1:30
 2,000  7:19 PM   1 x 1000 on 16:00 FINS IM DRLS } 1x  REC K FIN  1:36
                  1 x 1000 on 16:00 GK           }     EN1 K CHO  1:36
   100  7:53 PM   1 x  100 on  2:00 REC                REC S CHO  2:00
 1,000  7:57 PM   1 x  400 on  6:40 KICK DES } 1x      REC K FR   1:40
                  1 x  300 on  5:00          }         EN1 K FR   1:40
                  1 x  200 on  3:20          }         EN2 K FR   1:40
                  1 x  100 on  1:40          }         EN3 K FR   1:40
   500  8:15 PM   1 x  500 on 10:00 EZK BR             REC K BR   2:00
 1,000  8:27 PM   1 x 1000 on 16:00 REC DPS            REC S CHO  1:36
        8:43 PM Finish time.  Total: 7,200 meters.  Stress Value = 78




2/13更新

               Daily Workout [1643] for Sunday, February 8, 2004
                     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  5:00 AM  1 x 3000 on 99:59 W-UP          REC S CHO  3:20
   500  6:42 AM  1 x  500 on 20:00 W-UP          REC S CHO  4:00
   800  7:04 AM  1 x  800 on 10:00 Free/8-53     EN3 S FR   1:15
                                   AI/100BK 1-06           
   500  7:16 AM  1 x  500 on 20:00 REC           REC S CHO  4:00
   200  7:38 AM  1 x  200 on  2:05 Free/2-05     SP2 S FR   1:03
   500  7:42 AM  1 x  500 on 20:00 REC           REC S CHO  4:00
        8:02 AM Finish time.  Total: 5,500 meters.  Stress Value = 75

県JOCどーってことない結果でした。

簡単考察→ベストの法則

1.蓄え
2.休息
3.強化
4.休息
5.スピード
6.休息
7.レース

今回はね、3.強化練習を忘れてました。なんちゃってー。
体調不良期を適当にごまかしてスピード練習いれたけど、それだけでした。以上言い訳終了。

レース期をむかえるにあたって。
たまたま所属の某Mコーチの机に私の’94年の練習日誌がおいてあるので懐かしいなー
ってみてたら、これが面白い。まるでほんと?ってくらいすごい練習しているのである。
このときはJOC100~400まで3冠とかの練習です。

なにがって、まず全然距離を泳いでいない。エグイくらいのスピード練習。超細かいタイム設定。
例えば100BKを55”〜56”のブロークン設定x5t!、1回4KM〜6KM
50Mのセットでは12.5Mづつのタイム設定・・・。その代わりめちゃ低い有酸素能力。

昔は本当にスプリンターコーチだったのね私。なのにどうしてこんなに変わってしまったの、
教えて・・・(なんで女口調になってんねん(~_~;)って感じです。

ありがたいことに?私がコーチし始めたときから練習日誌はすべてあります。ひまできたら
水泳チームのトレーニングと効果比較としてお見せしますわ。
たぶん水泳の競技時間からいうたら今より現実的かな^^。
まー昔のこと言い出したら、もうおっさんチックですな。

最近の読書♪
おっさんは「竜馬」2回目の3巻目、間もなく終了。勝海舟との出会い、私立海軍設立準備のところ。
かっこよすぎるよなー竜馬。まだまだ私なんかちっぽけやなーって、常に思いますわ。

ちゅーわけで、がんばりまっさー。*おまえもがんばれよ。

*←3才のJrの口癖、先日ローソンで買い物の後、
父「おい、おねーちゃんにありがとうは?」
子「ありがとー」
店員「ありがとーまた来てね」
子「おまぇもがんばれょー」
父「おぃ!」

店員「(;O;)苦笑」


              Daily Workout [1644] for Tuesday, February 10, 2004
                     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  5:30 PM   1 x 2000 on 35:00 2000IM KICK       } 1x    REC K IM   1:45
                  1 x 1500 on 25:00 500DRLS/FLY,BK,BR }       REC D IM   1:40
                  1 x 1000 on 15:00 Individual Medley }       EN1 S IM   1:30
                  1 x  500 on 10:00 Free              }       EN1 S FR   2:00
 3,500  6:57 PM  10 x   25 on   :40 25SPRINT 25EZ       } 1x  SP3 S FR   2:40
                 10 x   50 on  1:00 Free/HARD           }     SP1 S FR   2:00
                  1 x  100 on  2:00 REC                 }     REC S CHO  2:00
                 10 x  100 on  1:30 Free/1-6EVENH 7E ~H }     EN3 S FR   1:30
                  1 x  150 on  4:00 REC                 }     REC S CHO  2:40
                  3 x  150 on  2:10 Free                }     EN1 S FR   1:27
                  3 x  150 on  2:05 Free                }     EN2 S FR   1:23
                  3 x  150 on  2:00 Free                }     EN2 S FR   1:20
                  1 x  150 on  1:55 Free                }     EN3 S FR   1:17
   200  7:57 PM   1 x  200 on  3:00 REC                       REC S CHO  1:30
   800  8:02 PM   8 x  100 on  1:25 BK PULL                   EN1 P BK   1:25
   400  8:15 PM   8 x   50 on   :50 25FLY25BR/SWMH-KICKE      EN2 K MIX  1:40
                                    KICKEZ-SWIMH ALT                    
   400  8:23 PM   1 x   25 on   :40 DASH KICK 17"9 } 8x       SP3 K FR   2:40
                  1 x   25 on   :40 EZ KICK        }          REC K FR   2:40
   200  8:35 PM   1 x  200 on  4:00 REC                       REC S CHO  2:00
        8:39 PM Finish time.  Total: 10,500 meters.  Stress Value = 199


             Daily Workout [1645] for Wednesday, February 11, 2004
                     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  8:00 AM   1 x  25 on  :40 DASH KICK } 8x            SP3 K FR   2:40
                  1 x  25 on  :40 EZ KICK   }               REC K FR   2:40
   400  8:12 AM   8 x  50 on  :50 FLY-BR/EHHE K&S ALT       EN2 K MIX  1:40
   800  8:20 AM   8 x 100 on 1:25 BK PULL                   EN1 P BK   1:25
   100  8:33 AM   1 x 100 on 2:00 REC                       REC S CHO  2:00
   400  8:37 AM   1 x  25 on  :40 UWKICK HARD         } 4x  SP3 K IM   2:40
                  3 x  25 on  :40 SPRINT SWIM/IM by1s }     SP3 S IM   2:40
   300  8:49 AM   6 x  50 on 1:10 FLY BK BRby2t             SP1 S IM   2:20
   200  8:58 AM   1 x  75 on 1:10 1sFLBKBR,2sBKBRFR } 2x    SP1 S IM   1:33
                  1 x  25 on  :50 EZ                }       REC S MIX  3:20
   100  9:04 AM   1 x 100 on 2:00 MAX S62"5 HR204           SP2 S FR   2:00
   400  9:08 AM   1 x 400 on 7:00 REC                       REC S CHO  1:45
   500  9:17 AM  10 x  50 on  :50 KICK BR                   EN1 K BR   1:40
 1,500  9:27 AM   5 x 100 on 1:30 FINS/SIDEDOL&BKDOL } 1x   EN1 K FLY  1:30
                  5 x 100 on 1:30 FINS/BK UWK&KICK   }      EN1 K BK   1:30
                  5 x 100 on 1:30 FINS/FR            }      EN1 K FR   1:30
   200  9:51 AM   8 x  25 on  :40 FINS UWK BAD~GOOD ST      SP3 K FIN  2:40
 4,000  9:58 AM  10 x 100 on 1:20 PV 5BRS 1-5DES ALT  } 1x  EN1 P FR   1:20
                 10 x 100 on 1:15 PADV 3BRS NEG       }     EN2 P FR   1:15
                 10 x 100 on 1:10 PADS 3DES 1EZ90"    }     EN2 P FR   1:10
                 10 x 100 on 1:30 SWIM 1-6EVENH 7EZ   }     EN3 S FR   1:30
                                  8-10HARD/S4"7~3"1   }               
                                  Y/6"1~4"3,H/6"5~8"0 }               
   400 10:52 AM   1 x 400 on 6:00 REC                       REC S CHO  1:30
       10:58 AM Finish time.  Total: 9,700 meters.  Stress Value = 246

              Daily Workout [1646] for Thursday, February 12, 2004
                     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
====== ========  ====================================== === = ===  ====
 3,200  6:30 PM  8 x  100 on  1:25 PV 5BRS        } 1x  EN1 P FR   1:25
                 8 x  100 on  1:20 PADV           }     EN1 P FR   1:20
                 8 x  100 on  1:15 PADS           }     EN2 S FR   1:15
                 8 x  100 on  1:30 1-6EVENH 7E 8H }     EN3 S FR   1:30
                                   NO GOOD        }               
   200  7:16 PM  1 x  200 on  4:00 REC                  REC S CHO  2:00
 1,000  7:22 PM  1 x 1000 on 17:00 KICK IM              REC K IM   1:42
 2,000  7:41 PM  1 x 2000 on 30:00 Free 40"~45"/15~16S  REC S FR   1:30
 1,000  8:13 PM  1 x 1000 on 16:00 BK SWIM              REC S BK   1:36
        8:29 PM Finish time.  Total: 7,400 meters.  Stress Value = 88


               Daily Workout [1647] for Friday, February 13, 2004
                     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 10:00 W-UP/CHOICE               REC S CHO  2:00
 3,000  6:42 PM  1 x  50 on  1:00 Free/MAX! LIMIT SET } 20x SP2 S FR   2:00
                 1 x 100 on  2:30 CIRCLE,REST,REC CHO }     REC S CHO  2:30
                                  YU/27"~28",S&H 29"  }               
   200  7:54 PM  1 x 200 on  4:00 REC                       REC S CHO  2:00
 1,600  8:00 PM  1 x 300 on  5:00 DRLS ORDERIM } 4x         REC D IM   1:40
                 1 x 100 on  1:30 SWIM         }            REC S IM   1:30
   800  8:28 PM  1 x 800 on 12:00 EZ PULL                   REC P CHO  1:30
        8:40 PM Finish time.  Total: 6,100 meters.  Stress Value = 110
今日のセットは、休憩、サークル自由のセットです。20本を制限(28秒台、または29秒台)
で泳ぎます。制限は1h!楽勝x2。下記データはモケット着たままね。
                                                      Test #138 on 02/13/2004
                                               20 x 50m on 3:30 SC pushoff Freestyle
                                                     LIMITSET REST YOUR CHOICE

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  
   29.00     29.00     28.90     28.70     29.50     29.60     29.30     29.50     29.80     29.90  
   29.70     29.90     30.10     29.90     30.20     29.90     29.90     29.80     30.00     30.30     29.64     29.64  
Yusuke Kobayashi  
   27.50     27.50     28.10     27.70     28.30     28.50     27.90     27.90     27.90     28.10  
   28.30     28.60     28.90     28.50     28.40     28.10     28.60     28.80     28.00     27.90     28.18     28.18  
Shiho Yoshimura  
   29.70     29.90     29.40     29.60     29.60     29.70     29.70     29.50     29.30     29.70  
   29.60     29.80     29.60     29.60     29.70     29.90     29.70     30.10     29.80     29.80     29.69     29.69  
 

2/5更新
今週土〜日は県JOCです。DISは落として50KM、MIDは40KMぐらいで
レースです。まともなストレスバリュー;;でまーまー体動いているようです。
               Daily Workout [1635] for Sunday, February 1, 2004
                     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  7:30 AM  1 x  200 on  3:00 SWIM/FRBK,IM,CHO } 3x      REC S MIX  1:30
                 1 x  300 on  5:00 KICK             }         REC K MIX  1:40
                 1 x  100 on  2:00 DRLS             }         REC D MIX  2:00
 1,600  8:02 AM  1 x  400 on  6:00 FRSNO  *25SP MIX SET } 1x  EN1 S SNO  1:30
                 1 x  400 on  7:00 GKBR                 }     EN1 K BR   1:45
                 1 x  400 on  7:00 BKRL                 }     EN1 D BK   1:45
                 1 x  400 on  7:00 FLYDRLS              }     EN1 D FLY  1:45
   400  8:31 AM  1 x   25 on   :30 START DASH! DIVE. } 8x     SP3 S STK  2:00
                 1 x   25 on  1:30 REC               }        REC S CHO  6:00
   100  8:49 AM  1 x  100 on  2:00 REC                        REC S CHO  2:00
 1,000  8:53 AM  5 x  200 on  3:30 +15" DES                   EN1 K CHO  1:45
   300  9:12 AM  1 x   25 on   :30 UW KICK STK MAX  } 3x      SP3 K STK  2:00
                 1 x   75 on  2:00 KICK FR,BR,FR-BK }         REC K MIX  2:40
 2,000  9:21 AM  5 x  400 on  5:15 Free/HR165                 EN2 S FR   1:19
                                   MID/4x200 KRLS STK                   
   200  9:49 AM  8 x   25 on  2:00 POWER BAKE2                SP3 S WTS  8:00
                                   8x25 LONG TUBE                       
 1,000 10:07 AM  1 x 1000 on 15:00 EZ PULL                    REC P CHO  1:30
       10:22 AM Finish time.  Total: 8,400 meters.  Stress Value = 94

               Daily Workout [1636] for Sunday, February 1, 2004
                     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  3:30 PM   4 x  100 on  1:40 ORDER/R-K-P-L JOG } 4x  REC S IM   1:40
   400  3:58 PM   1 x  400 on  6:00 Individual Medley       EN1 S IM   1:30
   600  4:06 PM   6 x  100 on  1:30 STK/HR SET DES          EN2 S STK  1:30
   200  4:17 PM   1 x  200 on  3:00 REC                     REC S CHO  1:30
   500  4:22 PM   1 x   25 on   :30 STK/HARD } 1x           SP3 S STK  2:00
                  1 x   25 on   :30 EZ       }              REC S STK  2:00
                  1 x   50 on  1:00 HARD     }              SP1 S STK  2:00
                  1 x   50 on  1:00 EZ       }              REC S STK  2:00
                  1 x  100 on  2:00 HARD     }              SP1 S STK  2:00
                  1 x  100 on  2:00 EZ       }              REC S STK  2:00
                  1 x   50 on  1:00 HARD     }              SP1 S STK  2:00
                  1 x   50 on  1:00 EZ       }              REC S STK  2:00
                  1 x   25 on   :30 HARD     }              SP1 S STK  2:00
                  1 x   25 on   :30 EZ       }              REC S STK  2:00
 1,000  4:34 PM   1 x 1000 on 15:00 SNO DPS                 REC S SNO  1:30
   200  4:51 PM   1 x  200 on  3:00 REC                     REC S CHO  1:30
                                    MID/12x50 70"SP-EZ                
 1,000  4:56 PM   1 x 1000 on 16:00 FINS/200FLBKBR&FR       REC D IM   1:36
                                    16x50 60" SP-EZ                   
 1,000  5:14 PM   1 x 1000 on 15:00 PULL/"                  REC P IM   1:30
   300  5:31 PM  12 x   25 on   :30 FORM~REC                REC S CHO  2:00
   200  5:39 PM   1 x  200 on  4:00 REC                     REC S CHO  2:00
        5:43 PM Finish time.  Total: 7,000 meters.  Stress Value = 39

午後練は、心臓飛び出しそうな坂道ダッシュx5本!の後、軽く泳ぎました。


               Daily Workout [1637] for Monday, February 2, 2004
                     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  5:30 PM   1 x  500 on  9:00 W-UP/FLY DRLS   } 1x     REC D FLY  1:48
                 10 x   25 on   :30 FLY/25SP-EZ ALT }        SP3 S FLY  2:00
                 10 x   25 on   :30 STK/"           }        SP3 S STK  2:00
 1,400  5:51 PM   1 x  300 on  5:00 BK/KICK            } 1x  REC K BK   1:40
                  1 x  300 on  5:00 PULL               }     REC P BK   1:40
                  1 x  300 on  6:00 SWIM               }     EN1 S BK   2:00
                 10 x   50 on  1:00 STK/4PACE-3-2-1DES }     SP1 S STK  2:00
   100  6:19 PM   1 x  100 on  2:00 REC                      REC S CHO  2:00
 1,000  6:23 PM   4 x  250 on  5:00 BR/100KDRLS-50S-50FR     REC D BR   2:00
   500  6:45 PM   3 x   25 on   :20 STK/PACE } 1x            SP1 S STK  1:20
                  1 x   25 on  3:00 REC      }               REC S CHO 12:00
                  1 x   25 on   :20          }               SP3 S STK  1:20
                  1 x   50 on   :40          }               SP1 S STK  1:20
                  1 x   25 on  3:00 REC      }               REC S CHO 12:00
                  1 x   50 on   :40          }               SP1 S STK  1:20
                  1 x   25 on   :20          }               SP1 S STK  1:20
                  1 x   25 on  3:00 REC      }               REC S CHO 12:00
                  1 x   75 on  1:00          }               SP1 S STK  1:20
                  1 x   25 on  3:00 REC      }               REC S CHO 12:00
                  1 x   75 on  1:00          }               SP1 S STK  1:20
                  1 x   25 on  1:00 REC      }               REC S CHO  4:00
 1,000  7:05 PM   1 x 1000 on 15:00 REC                      REC S CHO  1:30
   500  7:22 PM   5 x  100 on  2:00 DIVE! DES                SP1 S STK  2:00
                                    Y63"-60",S65"-60"                  
                                    A(BK)70"-68"~REC                   
 3,000  7:34 PM   1 x  500 on  8:00 IM/PULL } 1x             REC P IM   1:36
                  1 x  500 on  9:00 IM/KICK }                REC K IM   1:48
                  1 x 1000 on 15:00 Fr/PULL }                REC P FR   1:30
                  1 x 1000 on 17:00 F/KICK  }                REC K FR   1:42
   300  8:25 PM   1 x  300 on  4:00 REC                      REC S CHO  1:20
        8:29 PM Finish time.  Total: 8,800 meters.  Stress Value = 145

               Daily Workout [1638] for Tuesday, February 3, 2004
                     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
====== ========  ========================================= === = ===  ====
 1,300  6:00 PM   4 x  25 on  :30 UWK&S FLY } 1x           REC K FLY  2:00
                  1 x 300 on 5:00 KICK CHO  }              REC K CHO  1:40
                  4 x  25 on  :30 UWK&S BK  }              REC K BK   2:00
                  1 x 300 on 5:00 PULL      }              REC P CHO  1:40
                  4 x  25 on  :30 UWK&S BR  }              REC K BR   2:00
                  1 x 300 on 5:00 SWIM      }              REC S CHO  1:40
                  4 x  25 on  :30 UWK&S FR  }              REC K FR   2:00
   800  6:25 PM   1 x  50 on  :50 R-BK   } 2x              EN1 D BK   1:40
                  1 x  50 on  :45 BKSWIM }                 EN1 S BK   1:30
                  1 x  50 on  :50 L-BK   }                 EN1 D BK   1:40
                  1 x  50 on  :45 BKSWIM }                 EN1 S BK   1:30
                  1 x  50 on  :50 R-FR   }                 EN1 D FR   1:40
                  1 x  50 on  :40 Free   }                 EN1 S FR   1:20
                  1 x  50 on  :50 L-FR   }                 EN1 D FR   1:40
                  1 x  50 on  :40 Free   }                 EN1 S FR   1:20
   500  6:39 PM   1 x 500 on 9:00 FINS K                   REC K IM   1:48
   500  6:50 PM   1 x 500 on 9:00 RING TUBE 25BK/75FR      EN1 P FRB  1:48
   500  7:01 PM   1 x 500 on 9:00 SNO                      EN1 S SNO  1:48
   400  7:12 PM  16 x  25 on  :30 MIX/4x10SP,3x20SP        SP3 S CHO  2:00
                                  1x25SP                             
 1,650  7:22 PM   1 x  50 on 1:00 DIVE!              } 3x  SP2 S STK  2:00
                  5 x 100 on 1:30 HR170-160-150 1SET }     EN1 S STK  1:30
                             5:00 REC                }         S       :00
   350  8:04 PM   1 x 350 on 6:00 SIDEK                    REC K CHO  1:43
        8:10 PM Finish time.  Total: 6,000 meters.  Stress Value = 70

       3X50DIVE                                                  
       YU  27'1 27'0 26'8                                        
       SHI 28'5 28'8 28'8                                        
       HIR 28'7 28'3 28'0                                        
       AI  31'9 32'0 31'6(BK)                                    

今日はなぜ、練習量少ないんだろう。節分やから、コーチ早く帰って豆まきとか
してるん違うん?って考える、深い読みの選手はたぶんいないであろう・・・^^;

そう願う。


              Daily Workout [1639] for Wednesday, February 4, 2004
                     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  10 x  100 on  1:40 KRSLK/1-5DES 5tFRIM        EN1 D FRM  1:40
 1,000  6:18 PM   1 x  100 on  2:00 KICK    } 2x               REC K STK  2:00
                  1 x   25 on   :30 KICK/SP }                  SP3 K STK  2:00
                  1 x  100 on  2:00 PULL    }                  REC P STK  2:00
                  1 x   25 on   :30 PULL/SP }                  SP3 P STK  2:00
                  1 x  100 on  2:00 DRLS    }                  REC D STK  2:00
                  1 x   25 on   :30 DRLS/SP }                  SP3 D STK  2:00
                  1 x  100 on  2:00 SWIM    }                  REC S STK  2:00
                  1 x   25 on   :30 SWIM/SP }                  SP3 S STK  2:00
   100  6:40 PM   1 x  100 on  2:00 REC                        REC S CHO  2:00
   500  6:44 PM  10 x   50 on  1:00 3xSWIM SPLY &DRLS          EN1 D STK  2:00
 2,000  6:56 PM   4 x  100 on  1:20 PULL/FR  MID-20x50 } 4x    EN1 P FR   1:20
                  1 x  100 on  1:30 BK                 }       EN1 P BK   1:30
   250  7:25 PM   1 x  250 on  5:00 REC/MEN 3x1500 20'00       REC S CHO  2:00
 1,500  7:32 PM   2 x   50 on   :45 STK/MAX 1FOOT        } 1x  SP2 S STK  1:30
                  3 x   50 on   :45 EZ/MID-REST          }     REC S STK  1:30
                  4 x   50 on   :45 200PACE/3FOOT        }     SP1 S STK  1:30
                  1 x   50 on   :45 EZ                   }     REC S STK  1:30
                  5 x   50 on   :45 DPS/MID~1SUB1EZ1REST }     REC S STK  1:30
                  5 x   50 on   :45 SUB                  }     EN2 S STK  1:30
                  5 x   50 on   :45 EZ                   }     REC S STK  1:30
                  5 x   50 on   :45 800PACE/4FOOT        }     EN3 S STK  1:30
                                    MID-FINISH           }               
 1,050  7:56 PM   1 x 1050 on 15:00 REC                        REC S CHO  1:26
        8:11 PM Finish time.  Total: 7,400 meters.  Stress Value = 98

                2X50       4X50(FR-3FOOT)                        
       SHIHO  30"1-30"5  30"9-31"2-30"7-29"5                     
       AI(BK) 31"0-33"2  34"3-33"9-33"7-32"7                     

              Daily Workout [1640] for Thursday, February 5, 2004
                     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 400 on 6:30 DRLS } 1x               REC D CHO  1:38
                 1 x 400 on 6:30 KICK }                  REC S CHO  1:38
                 1 x 400 on 6:00 SWIM }                  REC S CHO  1:30
 1,500  6:51 PM  1 x 400 on 6:00 Individual Medley } 1x  REC S IM   1:30
                 1 x  50 on  :50 RL-FLY            }     REC D FLY  1:40
                 1 x 300 on 4:30 Individual Medley }     EN1 S IM   1:30
                 1 x 100 on 1:40 BK-SIDEK&STK      }     REC K BK   1:40
                 1 x 200 on 3:00 Individual Medley }     EN1 S IM   1:30
                 1 x 150 on 2:30 BR-KICK           }     EN1 K BR   1:40
                 1 x 100 on 1:30 Individual Medley }     EN2 S IM   1:30
                 1 x 200 on 3:30 FR-SDEK&STK       }     REC K FR   1:45
 2,000  7:16 PM  5 x 400 on 5:30 Free/HR150-160          EN1 S FR   1:23
                                 MID/3x8x50 60"SPK                 
 1,000  7:45 PM  1 x 100 on 1:40 FINS UWK    } 4x        EN1 K FIN  1:40
                 1 x 150 on 3:20 CHOICE      }           REC K FIN  2:13
                                 MID-RECDOWN }                     
 1,000  8:07 PM  2 x 100 on 1:30 PULL        } 1x        REC P FR   1:30
                 4 x 100 on 1:20 DES 65"~63" }           EN2 P FR   1:20
                 4 x 100 on 1:30 DPS         }           REC P FR   1:30
   300  8:23 PM  1 x 300 on 5:00 REC                     REC S CHO  1:40
        8:28 PM Finish time.  Total: 7,000 meters.  Stress Value = 45

               Daily Workout [1641] for Friday, February 6, 2004
                     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  6:30 PM  1 x 2500 on 40:00 W-UP   REC S CHO  1:36
 2,500  7:12 PM  1 x 2500 on 40:00 W-DOWN REC S CHO  1:36
        7:52 PM Finish time.  Total: 5,000 meters.  Stress Value = 0

先月号で「マジかよバケツ練習方法」を紹介したところ、県内の某TSCのMコーチ
より早速下記メール頂きましたのでまたまたご紹介いたします^^。
****************************************************************************
いつもK−1サイトには、勉強させてもらっています。
今回の「バケツ練習法」、○○○では僕が来た時から導入してます。
そこでのあんなことこんなことで、現在に至るのですが、「○○○バケツ練習法」
もぜひご紹介させて頂きます。

まず、うちでは100円均一のバケツ(プラスチック)を使います。
そこに、エンジンベルトのような、帯状のチューブをバケツの取っ手から伸ばします。
そのチューブにスキューバダイビングのウェイトベルトをつけ、完成。

<ポイント>
うちのトレーナーと話し合ったところ、バケツを全力で引く練習をすることで、
バケツを引いているフォームでしか力が出せなくなってしまうのでは・・・。
すでにお気づきと思いますが、バケツを引いている負荷でしか、全力が出せなく
なってしまう泳ぎ方が身についてしまう恐れがあるというので、「バケツを極める」
ということで、バケツ改良型を作成しました。

<バケツを極める>
100円均一バケツでは、少し弱いので、近くのホームセンターで300円ぐらいの
プラスチックバケツを購入します。
次にバケツの底へ、電動ドリルで、数箇所、穴を開けていきます。
ストロークメイカーのような感じで・・・。
これで、水の流れを作りつつも、バケツの負荷をかけられます。
ちなみにうちは、3リットル〜10リットル用の4種類をつくり、側面には、選手に
いたずら書きさせて、目標とか書かせました。

今度、練習に来られる時には、バケツ貸し出しも致します(笑)
****************************************************************************
いやーすばらしい。Mコーチありがとうございました。
ほなまたよろしゅー。