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。