May. '04  TEAMK-1 WORKOUTS     teamK-1         home

6/3更新

 Energy Analysis - Yardage Totals
      Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
                 Sunday 05/02/2004 through Saturday 05/29/2004
Cyc Date (1) REC  % (2) EN1  % (3) EN2  % (4) EN3  % (5) SP1  % (6) SP2  %
======== ========== ========== ========== ========== ========== ==========
05/02/2004  15,050 49   8,600 28   4,400 14       0  0     600  2   1,200  4
05/09/2004  16,650 33  18,700 37  11,100 22   1,700  3       0  0       0  0
05/16/2004  26,550 49  13,400 25  11,000 20   2,400  4       0  0       0  0
05/23/2004  24,425 36  29,025 42  12,500 18     400  1     400  1       0  0
Total     82,675 41  69,725 34  39,000 19   4,500  2   1,000  0   1,200  1
Average   20,668     17,431      9,750      1,125        250        300   

Cyc Date (7) SP3  %     Total
======== ========== =========
05/02/2004     950  3    30,800
05/09/2004   1,950  4    50,100
05/16/2004   1,050  2    54,400
05/23/2004   1,650  2    68,400
Total      5,600  3   203,700
Average    1,400       50,925
     Stroke Category Analysis
      Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
                 Sunday 05/02/2004 through Saturday 05/29/2004

Cyc Date  1) FR   %  2) BK   %  3) BR   %  4) FLY  %  5) IM   %  6) STK  %
======== ========== ========== ========== ========== ========== ==========
05/02/2004  16,750 54     550  2       0  0     350  1   4,500 15       0  0
05/09/2004  21,400 43   1,300  3     900  2   1,700  3   9,800 20     950  2
05/16/2004  18,250 34   1,800  3   1,900  3   3,100  6   5,700 10   4,000  7
05/23/2004  24,150 35   3,200  5   3,700  5   2,600  4  10,600 15   2,725  4
Total     80,550 40   6,850  3   6,500  3   7,750  4  30,600 15   7,675  4
Average   20,137      1,712      1,625      1,937      7,650      1,918   

Cyc Date  7) FRM  %  8) PAD  %  9) FIN  % 13) CHO  % 14) MIX  % 15) FRB  %
======== ========== ========== ========== ========== ========== ==========
05/02/2004       0  0       0  0   1,200  4   5,950 19   1,500  5       0  0
05/09/2004   3,600  7       0  0   5,625 11   3,425  7   1,200  2       0  0
05/16/2004       0  0   1,000  2   3,200  6  11,950 22   3,000  6     500  1
05/23/2004   1,000  1       0  0   6,600 10  10,325 15   3,500  5       0  0
Total      4,600  2   1,000  0  16,625  8  31,650 16   9,200  5     500  0
Average    1,150        250      4,156      7,912      2,300        125   

Cyc Date 18) LNG  %     Total
======== ========== =========
05/02/2004       0  0    30,800
05/09/2004     200  0    50,100
05/16/2004       0  0    54,400
05/23/2004       0  0    68,400
Total        200  0   203,700
Average       50       50,925

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

Cyc Date    Swim  %    Kick  %    Pull  %   Drill  % Dryland  % Meeting  % Total
======== ========== ========== ========== ========== ========== ========== =====
05/02/2004  20,600 67   3,100 10   4,800 16   1,800  6     500  2       0  0   31K
05/09/2004  24,150 48  11,700 23  10,950 22   3,300  7       0  0       0  0   50K
05/16/2004  30,600 56  10,100 19   9,500 17   4,200  8       0  0       0  0   54K
05/23/2004  30,700 45  15,550 23  15,000 22   7,150 10       0  0       0  0   68K
Total    106,050 52  40,450 20  40,250 20  16,450  8     500  0       0  0  204K
Average   26,512     10,112     10,062      4,112        125          0      51K
5月はしゃべりすぎたので、諸々は6月号をお楽しみ^^。

                 Daily Workout [1731] for Monday, May 24, 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
====== ========  ======================================== === = ===  ====
 2,000  6:00 PM  4 x  200 on  2:45 3FR-1IM      } 1x      REC S FR   1:23
                 3 x  200 on  2:50 2BK-1IM      }         EN1 S BK   1:25
                 2 x  200 on  2:55 1FLY-1IM     }         EN1 S FLY  1:28
                 1 x  200 on  3:00 Breaststroke }         EN1 S BR   1:30
    50  6:30 PM  1 x   50 on  1:00 SCULL DRLS             REC D CHO  2:00
 1,550  6:33 PM  8 x   50 on   :50 Stroke/KICK DES  } 1x  EN1 K STK  1:40
                 1 x   25 on   :30 EZ-K             }     REC K STK  2:00
                 4 x   50 on   :45 KICK DES         }     EN2 K STK  1:30
                 1 x   25 on   :30 EZ-K             }     REC K STK  2:00
                 2 x   50 on   :40 KICK-HARD        }     EN3 K STK  1:20
                 1 x   25 on  1:00 REC              }     REC S CHO  4:00
                 2 x   50 on   :40 50KR-50LS        }     EN3 D STK  1:20
                 1 x   25 on   :30 DPS              }     REC S STK  2:00
                 4 x   50 on   :45 25R-25LSTK DES   }     EN2 D STK  1:30
                 1 x   25 on   :30 DPS              }     REC S STK  2:00
                 8 x   50 on   :50 Stroke/SWIM HARD }     SP1 S STK  1:40
                 1 x   25 on  1:00 DASH SWIM        }     SP3 S STK  4:00
    50  7:01 PM  1 x   50 on  1:00 REC                    REC S CHO  2:00
 3,200  7:04 PM  1 x  400 on  5:10 Free       } 1x        EN1 P FR   1:18
                 1 x  400 on  6:00 Backstroke }           EN1 P BK   1:30
                 2 x  300 on  3:45 Free       }           EN2 P FR   1:15
                 2 x  300 on  4:25 Backstroke }           EN1 P BK   1:28
                 3 x  200 on  2:25 Free       }           EN2 P FR   1:13
                 3 x  200 on  2:50 Backstroke }           EN2 P BK   1:25
    50  7:49 PM  1 x   50 on  1:00 REC                    REC S CHO  2:00
 1,000  7:52 PM  1 x 1000 on 15:00 FINS SET               REC K FIN  1:30
 1,000  8:09 PM  1 x 1000 on 15:00 SWIM SET               REC S CHO  1:30
        8:24 PM Finish time.  Total: 8,900 meters.  Stress Value = 131

                 Daily Workout [1733] for Tuesday, May 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
====== ========  ========================================== === = ===  ====
 1,000 12:15 PM   1 x 1000 on 17:00 AT SUMA                 REC S CHO  1:42
 1,000 12:34 PM  10 x  100 on  1:50 IM ORDERby2t            EN1 K IM   1:50
 1,000 12:54 PM  20 x   50 on   :45 10IM 10FR               EN1 P FRM  1:30
 1,000  1:11 PM   1 x  200 on  2:45 Free              } 1x  EN1 S FR   1:23
                  1 x  200 on  3:00 Individual Medley }     EN1 S IM   1:30
                  1 x  200 on  2:45 Free              }     EN1 S FR   1:23
                  1 x  200 on  3:00 Individual Medley }     EN1 S IM   1:30
                  1 x  200 on  2:45 Free              }     EN1 S FR   1:23
   200  1:27 PM   1 x  200 on  4:00 REC                     REC S CHO  2:00
        1:31 PM Finish time.  Total: 4,200 meters.  Stress Value = 33

                 Daily Workout [1732] for Tuesday, May 25, 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
====== ========  ============================================= === = ===  ====
 1,200  5:30 PM   4 x  300 on  3:00 Free-IM-Bk-choice          REC S MIX  1:00
 2,000  5:44 PM   1 x  300 on  4:00 Fr1/3-4-5-6-7brs by1 } 5x  EN1 P FR   1:20
                  1 x  100 on  1:45 Breaststroke         }     REC P BR   1:45
 1,000  6:14 PM   1 x 1000 on 15:00 kick/side,u.w,HupMIX       EN1 K FIN  1:30
 1,000  6:31 PM   3 x  100 on  1:45 Breaststroke/kick    } 2x  EN1 K BR   1:45
                  8 x   25 on   :30 Breaststroke/kickDRL }     REC K BR   2:00
 1,000  6:51 PM  20 x   50 on   :55 Breast/dps-sub1-5alt       EN1 S BR   1:50
   100  7:11 PM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 1,200  7:15 PM   1 x  100 on  1:30 Individual Medley } 2x     EN1 S IM   1:30
                  1 x  200 on  3:00 Individual Medley }        EN1 S IM   1:30
                  1 x  300 on  4:30 Individual Medley }        EN1 S IM   1:30
   100  7:35 PM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 2,000  7:39 PM   8 x  100 on  1:30 Fr/HR-stk-time check } 2x  EN1 S FR   1:30
                  8 x   25 on   :30 Fr1xEZ,2xNO BRS SP!  }     SP3 S FR   2:00
   400  8:13 PM   1 x  400 on  6:00 Recovery/swim-down         REC S CHO  1:30
        8:19 PM Finish time.  Total: 10,000 meters.  Stress Value = 94

                Daily Workout [1734] for Wednesday, May 26, 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
====== ========  ================================= === = ===  ====
   200  5:30 PM  1 x 200 on 3:00 AT HIMEJI         REC S CHO  1:30
   100  5:35 PM  4 x  25 on 2:00 IM DIVE           SP3 S IM   8:00
 1,200  5:45 PM  6 x 200 on 3:00 SIDE BK UW ALT    REC K FIN  1:30
   400  6:05 PM  4 x 100 on 2:00 DPS               EN1 S FR   2:00
   100  6:15 PM  4 x  25 on 1:00 PULL/12.5E-HUP H  SP3 P FR   4:00
   100  6:21 PM  4 x  25 on 1:00 PULL/12.5E-12.5H  SP3 P FR   4:00
   400  6:27 PM  4 x 100 on 2:00 DPS               EN1 S FR   2:00
   100  6:37 PM  4 x  25 on 2:00 DIVE              SP3 S FR   8:00
   400  6:47 PM  4 x 100 on 2:00 DPS               EN1 S FR   2:00
   200  6:57 PM  4 x  50 on 3:00 FLY(32.32.32.31") SP3 S FLY  6:00
   100  7:11 PM  1 x 100 on 2:00 REC               REC S CHO  2:00
    25  7:15 PM  1 x  25 on 1:00 KICK HARD         SP3 K FR   4:00
   175  7:18 PM  1 x 175 on 3:00 REC               REC S CHO  1:43
        7:21 PM Finish time.  Total: 3,500 meters.  Stress Value = 41

                Daily Workout [1735] for Thursday, May 27, 2004
                           Junior IM'ers Group [2,7]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                      EGY T STK  PACE
====== ========  ==================================== === = ===  ====
 1,000  7:00 PM  10 x  100 on  1:45 DRILL /AT SUMA50M REC D CHO  1:45
 3,000  7:19 PM   1 x 3000 on 45:00 Free              EN1 S FR   1:30
        8:04 PM Finish time.  Total: 4,000 meters.  Stress Value = 33

                Daily Workout [1737] for Thursday, May 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  5:30 PM   1 x 1000 on 15:00 CHO                REC S CHO  1:30
 1,000  5:47 PM   1 x  100 on  1:30 IM DRLS } 1x       REC D IM   1:30
                  1 x  200 on  3:00 DRLS    }          REC D IM   1:30
                  1 x  300 on  4:30 IMSWM   }          REC S IM   1:30
                  1 x  400 on  6:00 IMKICK  }          REC K IM   1:30
   500  6:04 PM  20 x   25 on   :25 FINS FLY SUB       EN2 S FLY  1:40
   500  6:14 PM   1 x  100 on  1:45 EZKICK FLY   } 4x  REC K FLY  1:45
                  1 x   25 on   :25 UWK HARD FLY }     SP3 K FLY  1:40
 1,600  6:24 PM   4 x  400 on  5:30 Free               EN1 P FR   1:23
   150  6:48 PM   1 x  150 on  3:00 SCULL              REC D CHO  2:00
 1,200  6:53 PM   6 x  200 on  3:30 MIX KICK           REC K MIX  1:45
   150  7:16 PM   1 x  150 on  3:00 REC                REC S CHO  2:00
        7:19 PM Finish time.  Total: 6,100 meters.  Stress Value = 33

                 Daily Workout [1738] for Friday, May 28, 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
====== ========  ======================================= === = ===  ====
 1,500  5:30 PM   3 x  500 on  7:30 IM P/K/S             REC D IM   1:30
   300  5:54 PM  12 x   25 on   :30 K/P/Sby4t IM SP      SP3 D IM   2:00
 1,500  6:02 PM  30 x   50 on   :47 6FL 45"E/2FLBK 50"H  EN2 S IM   1:34
                                    6BK 45E/2BKBR 50"H             
                                    6BR~                           
   200  6:27 PM   1 x  200 on  3:00 REC                  REC S CHO  1:30
 2,000  6:32 PM   1 x  400 on  6:00 K/R/L/S by1t   } 4x  EN1 D FR   1:30
                  1 x  100 on  1:30 SWIM SPEEDPLAY }     EN2 S FR   1:30
 1,000  7:04 PM   1 x 1000 on 15:00 PULL                 REC P FR   1:30
   200  7:21 PM   1 x  200 on  4:00 REC                  REC S CHO  2:00
        7:25 PM Finish time.  Total: 6,700 meters.  Stress Value = 73

                Daily Workout [1739] for Saturday, May 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
====== ========  ========================= === = ===  ====
 4,000 12:30 PM  1 x 4000 on 60:00 AT SUMA REC S CHO  1:30
        1:30 PM Finish time.  Total: 4,000 meters.  Stress Value = 0

                 Daily Workout [1740] for Sunday, May 30, 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  5:00 AM  1 x 2000 on 99:59 W-UP       REC S CHO  4:60
 1,000  6:42 AM  1 x 1000 on 99:59 SECOND UP  REC S CHO  9:60
        8:24 AM              99:59 REST           S       :00
   400 10:04 AM  1 x  400 on  5:00 RACE 400IM SP2 S IM   1:15
                                   4-54BEST!            
 1,000 10:11 AM  1 x 1000 on 99:59 REC        REC S CHO  9:60
   500 11:53 AM  1 x  500 on 40:00 W-UP       REC S CHO  8:00
   800 12:35 PM  1 x  800 on 10:00 RACE 800FR EN3 S FR   1:15
                                   9-03                 
   500 12:47 PM  1 x  500 on 10:00 REC        REC S CHO  2:00
       12:57 PM Finish time.  Total: 6,200 meters.  Stress Value = 97

400IM 4-54はベスト〜!→Japanで10〜12番ぐらい?のタイムでっすね。

                 

5/23更新

                 Daily Workout [1724] for Tuesday, May 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
====== ========  ========================= === = ===  ====
 4,000  7:00 AM  1 x 4000 on 60:00 ASA-REN REC S CHO  1:30
        8:00 AM Finish time.  Total: 4,000 meters.  Stress Value = 0

                 Daily Workout [1721] for Tuesday, May 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
====== ========  ============================================ === = ===  ====
 3,000  5:30 PM  1 x 1000 on 16:00 PULL/500SNO      } 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 [1722] for Wednesday, May 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
====== ========  ======================================= === = ===  ====
   400  6:30 PM  4 x 100 on 2:00 at HIMEJI/SIDE K        REC K CHO  2:00
    50  6:40 PM  2 x  25 on 2:00 HARD                    SP3 S FR   8:00
   600  6:46 PM  4 x  50 on 1:00 FINSK,RL,FORMSWIM } 3x  REC D FR   2:00
   600  7:00 PM  8 x  75 on 2:00 FLY POWER               EN2 P FLY  2:40
   300  7:18 PM  4 x  25 on 2:00 DIVE 12.5SP } 3x        SP3 S FR   8:00
   100  7:44 PM  2 x  50 on  :35 Free                    EN2 S FR   1:10
   150  7:47 PM  3 x  50 on  :35 Free                    EN2 S FR   1:10
   200  7:51 PM  4 x  50 on  :35 Free                    EN2 S FR   1:10
   250  7:55 PM  5 x  50 on  :35 Free                    EN2 S FR   1:10
   300  8:00 PM  6 x  50 on  :35 Free                    EN2 S FR   1:10
   300  8:05 PM  6 x  50 on 2:00 DIVE 25"20"15"H by2t    SP3 S FR   4:00
   400  8:19 PM  4 x 100 on 2:00 Individual Medley       REC S IM   2:00
    50  8:29 PM  1 x  50 on 1:00 REC                     REC S CHO  2:00
        8:30 PM Finish time.  Total: 3,700 meters.  Stress Value = 64

                Daily Workout [1725] for Thursday, May 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
====== ========  ========================= === = ===  ====
 4,000  7:00 AM  1 x 4000 on 60:00 ASA-REN REC S CHO  1:30
        8:00 AM Finish time.  Total: 4,000 meters.  Stress Value = 0

                Daily Workout [1723] for Thursday, May 20, 2004
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                         EGY T STK  PACE
====== ========  ======================================= === = ===  ====
 1,200  6:30 PM  1 x 400 on 5:15 NEG               } 1x  REC S FR   1:19
                 1 x 400 on 5:45 Individual Medley }     EN1 S IM   1:26
                 1 x 400 on 5:00 NEG               }     EN1 S FR   1:15
 2,000  6:47 PM  1 x 100 on 1:45 Free/KICK  4H-1E } 4x   EN3 K FR   1:45
                 1 x 100 on 1:40 Free             }      EN3 K FR   1:40
                 1 x 100 on 1:35 Free             }      EN3 K FR   1:35
                 1 x 100 on 1:30 Free             }      EN3 K FR   1:30
                 1 x 100 on 2:00 Free             }      REC K FR   2:00
   100  7:22 PM  1 x 100 on 2:00 REC IM KICK orDRLS      REC D IM   2:00
 3,000  7:25 PM  8 x 100 on 1:20 SWIM DES 3BRS   } 1x    EN2 S FR   1:20
                 4 x  50 on  :45 DPS             }       EN1 S FR   1:30
                 8 x 100 on 1:20 PV DES 5BRS     }       EN2 P FR   1:20
                 4 x  50 on  :45 DPS             }       EN1 P FR   1:30
                 8 x 100 on 1:20 PAD-PV DES 7BRS }       EN2 P PAD  1:20
                 4 x  50 on  :45 DPS             }       EN1 P PAD  1:30
 1,600  8:08 PM  1 x 200 on 2:45 Butterfly         } 1x  EN1 S IM   1:23
                 1 x 200 on 2:45 Individual Medley }     EN1 S IM   1:23
                 1 x 200 on 2:45 Backstroke        }     EN1 S BK   1:23
                 1 x 200 on 2:45 Individual Medley }     EN2 S IM   1:23
                 1 x 200 on 3:15 Breaststroke      }     EN1 S BR   1:38
                 1 x 200 on 2:45 Individual Medley }     EN2 S IM   1:23
                 1 x 200 on 3:00 Free              }     EN1 S FR   1:30
                 1 x 200 on 2:30 Individual Medley }     EN3 S FR   1:15
   100  8:32 PM  1 x 100 on 2:00 Recovery/swim-down      REC S CHO  2:00
        8:34 PM Finish time.  Total: 8,000 meters.  Stress Value = 207

                 Daily Workout [1726] for Friday, May 21, 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
====== ========  ============================== === = ===  ====
 4,000  7:00 AM  1 x 4000 on 60:00 4000STRAIGHT EN1 S FR   1:30
        8:00 AM Finish time.  Total: 4,000 meters.  Stress Value = 44

                 Daily Workout [1727] for Friday, May 21, 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  6:30 PM   1 x 2000 on 30:00 W-UP           REC S IM   1:30
 4,000  7:02 PM  20 x  200 on  2:30 PADV/HARD DATA EN2 P FR   1:15
   500  7:54 PM   1 x  500 on 10:00 REC            REC S CHO  2:00
        8:04 PM Finish time.  Total: 6,500 meters.  Stress Value = 88


              20 x 200m on 2:30 SC pushoff Freestyle
                                      PAD,V

Column 1  Column 2  Column 3  Column 4  Column 5  Column 6  Column 7  Column 8  Column 9    Col 10   Average   Std Dev
========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  
Shiho Yoshimura  
 2:15.90   2:14.60   2:14.70   2:15.10   2:14.80   2:16.80   2:16.40   2:17.80   2:16.60   2:17.40  
 2:16.10   2:15.40   2:16.50   2:18.90   2:19.30   2:19.10   2:17.80   2:20.30   2:21.10   2:21.90   2:17.33   2:18.92  
 Heartrate:    174         0         0

                 Daily Workout [1728] for Sunday, May 23, 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  7:45 AM  1 x 400 on  6:00 W-UP              } 1x     REC S CHO  1:30
                 3 x 200 on  2:50 Individual Medley }        EN1 S IM   1:25
                 1 x 400 on  5:30 PULL/DPS          }        REC P FR   1:23
                 1 x 600 on  9:00 Individual Medley }        EN1 S IM   1:30
 1,200  8:16 AM  4 x 300 on  5:00 KICK/BLD by100             EN1 K STK  1:40
 1,400  8:38 AM  3 x 400 on  5:00 FINS/UW-BK-SIDE by1t } 1x  EN2 K FIN  1:15
                 4 x  50 on  1:00 FINS/1EZ-3SPRINT     }     SP3 S FIN  2:00
 3,600  8:59 AM  1 x 200 on  3:00 PULL/100IM-100CHO } 2x     REC P IM   1:30
                 2 x 800 on 10:00 EN2 3-5BRSMIX     }        EN2 P FR   1:15
   100  9:47 AM  1 x 100 on  2:00 Recovery/                  REC S CHO  2:00
 2,100  9:51 AM  1 x  25 on   :25 KICK                 } 3x  EN1 K FR   1:40
                 4 x  50 on   :40 Free                 }     EN1 S FR   1:20
                 1 x  25 on   :25 Rt-STK               }     EN1 D FR   1:40
                 4 x  50 on   :40 Free                 }     EN1 S FR   1:20
                 1 x  25 on   :25 Lft-STK              }     EN1 D FR   1:40
                 4 x  50 on   :40 Free                 }     EN1 S FR   1:20
                 1 x  25 on   :30 RECECRCRERECECRCRERE }     REC S CHO  2:00
       10:21 AM Finish time.  Total: 10,400 meters.  Stress Value = 154

                 Daily Workout [1729] for Sunday, May 23, 2004
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                       EGY T STK  PACE
====== ========  ===================================== === = ===  ====
 1,000 12:00 PM   1 x 400 on  5:20 Free DROPPING } 1x  REC S FR   1:20
                  1 x 300 on  3:50 Free          }     EN1 S FR   1:17
                  1 x 200 on  2:30 Free          }     EN2 S FR   1:15
                  1 x 100 on  1:10 Free          }     EN2 S FR   1:10
   500 12:14 PM  20 x  25 on   :25 UWK/DOL-FR-SIDE-BK  EN1 K FIN  1:40
                                   5XNO-BREATH FAST              
 1,000 12:24 PM  20 x  50 on   :45 12.5UWK&SWIM        EN1 D FLY  1:30
   500 12:40 PM  10 x  50 on   :55 BKK/DOL-BK-BR ALT   EN1 K MIX  1:50
 1,000 12:51 PM  10 x 100 on  1:30 12.5UWK&SWIM        EN1 D BK   1:30
   500  1:07 PM   5 x 100 on  1:45 BRK/DRLS-GKICK      EN1 K BR   1:45
   500  1:17 PM   1 x 500 on 10:00 12.5UWS&K(3K200-    EN1 K BR   2:00
                                   2K200-1K100)                  
   200  1:28 PM   1 x 200 on  3:00 REC                 REC S CHO  1:30
        1:31 PM Finish time.  Total: 5,200 meters.  Stress Value = 54

                 Daily Workout [1730] for Sunday, May 23, 2004
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
 2,000  3:30 PM  1 x  100 on  1:30 Individual Medley } 1x     REC S IM   1:30
                 1 x  200 on  2:55                   }        REC S IM   1:28
                 1 x  300 on  4:20                   }        EN1 S IM   1:27
                 1 x  400 on  5:45                   }        EN2 S IM   1:26
                 1 x  300 on  4:15                   }        EN2 S IM   1:25
                 1 x  200 on  2:45                   }        EN2 S IM   1:23
                 1 x  100 on  1:20                   }        EN3 S IM   1:20
                 1 x  400 on  6:00 DRLS              }        REC D IM   1:30
 1,500  4:00 PM  1 x  200 on  3:00 FINS/NO-BRD CHO-KICK } 3x  REC K FIN  1:30
                 3 x  100 on  1:15 FINS KICK/HARD       }     EN2 K FIN  1:15
 2,000  4:22 PM  1 x 2000 on 27:00 EPULL/300SPLY100DPS        EN1 P FR   1:21
 1,500  4:50 PM  1 x  200 on  3:30 KICK/NOT FREE EZ } 3x      REC K MIX  1:45
                 3 x  100 on  1:30 KICK/BRD-FR HARD }         EN2 K FR   1:30
 2,000  5:15 PM  1 x  100 on  1:25 Free } 1x                  REC S FR   1:25
                 1 x  200 on  2:45      }                     REC S FR   1:23
                 1 x  300 on  4:05      }                     EN1 S FR   1:22
                 1 x  400 on  5:20      }                     EN1 S FR   1:20
                 1 x  300 on  3:55      }                     EN2 S FR   1:18
                 1 x  200 on  2:30      }                     EN2 S FR   1:15
                 1 x  100 on  1:10      }                     EN3 S FR   1:10
                 1 x  400 on  6:00 DRLS }                     REC D FR   1:30
   400  5:44 PM  8 x   50 on   :50 DOWN TO 25000M!            REC S CHO  1:40
        5:51 PM Finish time.  Total: 9,400 meters.  Stress Value = 117

リーダーのエルボーアップ用パドル(上腕まであるやつ)、探してたら出てきたので
早速使って練習。うーんえーよこのパドルは。
本日は久々3部練習〜。よくがんばりました。高校で一番なるには一番泳がなあかんよな。

5/20更新

ってことでしまちゃんのマイカーのCD紹〜介♪
たまたま今積んでいるCDをご紹介します。ふーん変なのー(まーそないゆーなや)。
車ではね、JBLのスピーカーでボリューム”ドカー”って上げて走ってます。時々ごっそり積み替えて気分転換したりして。
家ではね、クラシックやエンヤなんで、まー車の中ぐらい許して。


上からレニークラビッツ、プリンス、ストーンズ、セルジオ&ブラジル、ブラジルのファンク、?、スライ&ファミリーストーン、
ホール&オーツ、musiq、プリンス(新譜!)、ハイローズ、一番上には”くるり”もありました。

いきなり濃い〜ですね。スライやて・・このCDにはアレステッドデペロプメントのエブリデイピープルの原曲が入ってます。
ホール&オーツって黒人音楽でよくサンプリングされてるんですよね。これはベスト版、ねたがいっぱいです。
なぜかハイローズ!あの♪シャララーラー♪って局が聞きたくて買っちゃった。ブルーハーツのときから歌い方・言葉の響きが
好きでした。
プリンスの新譜はラジオでユーミンも褒めてたけど、やっぱいーんです。1回聞いて、これは今一って思ってもう一回聞いたら
はまっちゃった。
ストーンズはブラック&ブルーかな。このへんが好きです。


アンダーワールド、スティービーワンダー(キーオブライフ)、?、?、山下達郎、キャロルキング(つづれおり)、はっぴーえんど

このアーチストの脈略のなさは、なかなかでしょ。UWなんかなんであるんでしょ。キャロルキングはタペストリー名盤ね。
スティービーもこれはほんと最高やね。はっぴーえんど?だいたいの曲は歌えますよ。


ロバートクレイ、ビートルズ、m-flo、スペシャルズ、ポリス、スティーリーダンかな。私のCDライブラリーは太子のジムでも
時々聞けますよ^^。積み替えたらまたご紹介!助手席に乗せてって?いいですよ、チャイルドシートやけど(@_@)。

でなんで音楽やの?って疑問にはまた時間があるとき〜。
ほなまたー。

5/17更新

ちわ!
そーですね。いきなりですが女子バレーすごいですね〜、でかいですね〜。
いやー強い。監督の采配もさることながら、あれだけ力のある選手がライバル意識もって
やったらこれからますます強くなりそう。
さすがにロシアの2M4CMさんにはごめんなさいって言ってましたが。

あーいうバレーの選手も小さいときやはりスイミング習ってたんでしょうかね。
このへんは「タレント」見つける話しになるけど、体の大きな子供は動作がにぶく見えるんで
すよね。やっぱ神経系も長くて筋力ないから・・・?
で上手にコーチがモチベイトしてあげて競泳にもつながったらいいのにね。
まーどんなスポーツもすばらしいですがー。

では、そんなところで。

PS:飛び込みの次はターンについて♪しまちゃんのワンポイントレッスン♪ご期待ください。

                Daily Workout [1713] for Wednesday, May 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
====== ========  =================================== === = ===  ====
   800  6:30 PM   8 x  25 on  :35 at HIMEJI/IM } 1x  REC S IM   2:20
                  8 x  25 on  :30 IM KICK      }     REC K IM   2:00
                  8 x  25 on  :25 IM PULL      }     REC P IM   1:40
                  8 x  25 on  :20 IM SWIM      }     REC S IM   1:20
   600  6:46 PM   8 x  75 on 1:30 50DPS25SP          EN1 P FR   2:00
   600  7:00 PM   1 x 600 on 9:00 UW-SIDE-BK-SIDE25  EN1 K FIN  1:30
   200  7:11 PM   8 x  25 on 1:00 SP KICK            SP3 K FR   4:00
   400  7:21 PM   4 x 100 on 2:30 KRLS               REC D FR   2:30
   600  7:33 PM  12 x  50 on 1:30 SCULL&SWIM         REC D FR   3:00
   150  7:53 PM   6 x  25 on  :50 PV,PD,SP           REC P FR   3:20
   100  8:00 PM   1 x 100 on 2:00 REC                REC S CHO  2:00
    50  8:04 PM   2 x  25 on 1:30 DIVE!              SP3 S FR   6:00
   100  8:09 PM   2 x  50 on 3:00 DIVE! WITH FINS    SP3 S FR   6:00
   200  8:17 PM   1 x 200 on 4:00 REC                REC S CHO  2:00
        8:21 PM Finish time.  Total: 3,800 meters.  Stress Value = 29

               Daily Workout [1714] for Thursday, May 13, 2004
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 1,600  6:30 PM   4 x 400 on  5:20 3FRDES-1IM               EN1 P FRM  1:20
 2,400  6:53 PM   1 x 100 on  1:30 IM EZ    } 1x            REC S IM   1:30
                  1 x 200 on  2:50 NEG      }               EN1 S IM   1:25
                  1 x 300 on  4:00 HARD     }               EN3 S IM   1:20
                  1 x 400 on  6:00 IM EZ    }               REC S IM   1:30
                  1 x 300 on  4:15 NEG      }               EN1 S IM   1:25
                  1 x 200 on  2:45 MID      }               EN2 S IM   1:23
                  1 x 100 on  1:15 HARD     }               EN3 S IM   1:15
                  1 x 800 on 12:00 GOOD STK }               EN1 S IM   1:30
   100  7:29 PM   1 x 100 on  2:00 REC                      REC S CHO  2:00
 2,000  7:32 PM   4 x 100 on  1:20 FINS K 1-4DES CHO  } 4x  EN1 K FIN  1:20
                  4 x  25 on   :30 FINS  EZ-UWKSP ALT }     SP3 K FIN  2:00
 2,000  8:03 PM  20 x 100 on  1:15 PADV/4321DES 4567BRS     EN2 P FR   1:15
                                   1E85"1H65"ALT                      
   200  8:29 PM   1 x 200 on  3:00 REC                      REC S CHO  1:30
        8:32 PM Finish time.  Total: 8,300 meters.  Stress Value = 142

                 Daily Workout [1715] for Friday, May 14, 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
====== ========  ================================ === = ===  ====
   800  7:00 AM   1 x 800 on 12:00 AT SUMA/OUT50M REC S CHO  1:30
 1,000  7:14 AM  10 x 100 on  1:30 IM/FR ALT      EN1 S FRM  1:30
   800  7:31 AM  16 x  50 on   :50 KRLS           REC D FR   1:40
 1,000  7:46 AM  10 x 100 on  1:20 PADV           REC P FR   1:20
   200  8:01 AM   1 x 200 on  4:00 REC            REC S CHO  2:00
        8:05 AM Finish time.  Total: 3,800 meters.  Stress Value = 11

朝練習開始〜
                 Daily Workout [1716] for Friday, May 14, 2004
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 2,400  6:30 PM  3 x 200 on 2:40 Free              } 1x     REC S FR   1:20
                 3 x 100 on 1:35 Free  B-KICK      }        EN2 K FR   1:35
                 3 x 200 on 2:50 Individual Medley }        EN1 S IM   1:25
                 3 x 100 on 1:40 IM KICK           }        EN1 K IM   1:40
                 3 x 200 on 3:00 FLY-BK-BR 1t      }        EN1 S MIX  1:30
 2,400  7:07 PM  3 x 200 on 3:00 FLBKBR PULL         } 1x   EN1 P MIX  1:30
                 3 x 100 on 1:35 IM KICK             }      EN2 K IM   1:35
                 3 x 200 on 2:50 IM PULL             }      EN1 P IM   1:25
                 3 x 100 on 1:30 Free B-KICK HARD    }      EN3 K FR   1:30
                 3 x 200 on 2:40 Free PULL  3-5-7BRS }      EN1 P FR   1:20
 2,000  7:43 PM  5 x 400 on 5:00 Free/200ASCEND-DESCE       EN2 S FR   1:15
 1,200  8:09 PM  1 x 300 on 4:30 FINS K SIDE-BK-HUP1t } 3x  REC K FIN  1:30
                 1 x  25 on  :45 EZ                   }     REC S FIN  3:00
                 1 x  50 on  :30 SPRINT SWIM          }     SP3 S FIN  1:00
                 1 x  25 on 1:00 REC                  }     REC S CHO  4:00
        8:30 PM Finish time.  Total: 8,000 meters.  Stress Value = 120

                Daily Workout [1717] for Saturday, May 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
====== ========  =========================================== === = ===  ====
 1,000 12:30 PM  10 x 100 on 1:30 FR-IM/AT SUMA OUT50M       REC S FRM  1:30
 1,000 12:47 PM   5 x 200 on 2:40 1-5DES PAV/25~15"          EN2 S FR   1:20
   500  1:02 PM  10 x  50 on  :55 IM/K&SWIM                  REC K IM   1:50
   500  1:13 PM  10 x  50 on  :55 KRLS FR/SPMIX              SP3 D FR   1:50
   900  1:24 PM   4 x 100 on 1:20 07-05-04-03DES HR187 } 1x  EN2 S FR   1:20
                  1 x 100 on 3:00 REC                  }     REC S CHO  3:00
                  4 x 100 on 1:15 07-06-06-04DES HR190 }     EN3 S FR   1:15
   200  1:39 PM   1 x 200 on 4:00 REC                        REC S CHO  2:00
        1:43 PM Finish time.  Total: 4,100 meters.  Stress Value = 79

                Daily Workout [1718] for Saturday, May 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
====== ========  =================================== === = ===  ====
   800  6:00 PM   2 x 100 on 2:00 AT HIMEJI/IM } 1x  REC S IM   2:00
                  2 x 100 on 1:50              }     REC S IM   1:50
                  2 x 100 on 1:40              }     EN1 S IM   1:40
                  2 x 100 on 1:30              }     EN1 S IM   1:30
    50  6:16 PM   2 x  25 on 2:00 DIVE 12.5D-EZ      SP3 S STK  8:00
    50  6:22 PM   2 x  25 on 2:00 DIVE 12.5D-EZ      SP3 S STK  8:00
    50  6:28 PM   2 x  25 on 2:00 DIVE               SP3 S STK  8:00
   200  6:34 PM   4 x  50 on 1:15 LONG TUBE          SP3 S LNG  2:30
   800  6:41 PM  16 x  50 on 1:00 SUB                EN2 S STK  2:00
   150  6:59 PM   1 x 150 on 3:00 REC                REC S CHO  2:00
        7:02 PM Finish time.  Total: 2,100 meters.  Stress Value = 37

                 Daily Workout [1719] for Monday, May 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
====== ========  ===================================== === = ===  ====
 1,000  7:00 AM   1 x 400 on 6:30 FR-BR-BK-FLY   } 1x  REC S FR   1:38
                                  AT SUMA/OUT50M }               
                  1 x 300 on 5:00                }     REC S BR   1:40
                  1 x 200 on 3:30                }     REC S BK   1:45
                  1 x 100 on 1:40                }     REC S FLY  1:40
 1,000  7:18 AM  10 x 100 on 1:45 KICK                 REC K CHO  1:45
   500  7:37 AM  10 x  50 on  :50 KRLS                 REC D FLY  1:40
   500  7:47 AM  10 x  50 on  :50 SWIM                 EN1 S FLY  1:40
 1,000  7:57 AM  10 x 100 on 1:20 PULL 3BRS-5BRS ALT   REC S CHO  1:20
   200  8:12 AM   1 x 200 on 3:00 REC                  REC S CHO  1:30
        8:15 AM Finish time.  Total: 4,200 meters.  Stress Value = 6

                 Daily Workout [1720] for Monday, May 17, 2004
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                           EGY T STK  PACE
====== ========  ========================================= === = ===  ====
 2,700  5:30 PM   1 x  200 on  3:10 BK-RL/WITH 2MENS } 1x  REC D BK   1:35
                  1 x  200 on  3:10 BR-RL            }     REC D BR   1:35
                  1 x  200 on  3:10 FLY-RL           }     REC D FLY  1:35
                  1 x  300 on  5:00 BK-KICK          }     EN1 K BK   1:40
                  1 x  300 on  5:00 BR-KICK          }     EN1 K BR   1:40
                  1 x  300 on  5:00 FLY-KICK         }     EN1 K FLY  1:40
                  1 x  400 on  6:00 BK               }     EN1 S BK   1:30
                  1 x  400 on  6:00 BR               }     EN1 S BR   1:30
                  1 x  400 on  6:00 FLY              }     EN1 S FLY  1:30
 1,200  6:14 PM   1 x 1200 on 16:00 4-3-2-1IMDES&200DRLS   EN1 S IM   1:20
 2,000  6:31 PM   1 x  400 on  7:30 KICK/SPEEDPLAY } 1x    EN1 K STK  1:53
                  3 x  100 on  1:30 KICK/HARD      }       EN2 K STK  1:30
                  6 x   50 on   :50 KICK/2EZ1H     }       EN2 K STK  1:40
                  1 x  400 on  5:20 PULL/SPEEDPLAY }       EN1 P STK  1:20
                  3 x  100 on  1:10 PULL/HARD      }       EN2 P STK  1:10
                  6 x   50 on   :50 PULL/1E2H      }       EN2 P STK  1:40
   100  7:03 PM   1 x  100 on  2:00 REC                    REC S CHO  2:00
 2,000  7:06 PM   2 x  400 on  5:00 SWIM/SPEEDPLAY   } 1x  EN2 S STK  1:15
                  6 x  100 on  1:10 SWIM/HARD        }     EN3 S STK  1:10
                 12 x   50 on   :50 SWIM/2EZ1H-1EZ2H }     EN2 S STK  1:40
   100  7:34 PM   1 x  100 on  4:00 REC&STRETCH            REC S CHO  4:00
   400  7:39 PM  16 x   25 on   :30 FINS/UWK&HEADUPSWM     EN1 K FIN  2:00
   800  7:48 PM   1 x   50 on   :40 FINS/UWK      } 4x     SP3 K FIN  1:20
                  1 x  150 on  3:00 SIDEKICK&DRLS }        REC K FIN  2:00
   500  8:04 PM   1 x  500 on  7:30 FR-BK/MIX              REC P FRB  1:30
   200  8:13 PM   1 x  200 on  3:00 REC~STRETCH            REC S CHO  1:30
        8:16 PM Finish time.  Total: 10,000 meters.  Stress Value = 155

今日から姫路チームから若干名男子選手が時々参加しまっす。
そーそーいろんなところでいろんな選手と練習。これもいとおかし。

♪しまちゃんのワンポイントレッスン♪

タッチターン↓
バタフライ、平泳ぎとも体のうねり、リズム、上下動をうまくターンに使うこと。
早く回転するコツは手のついたところに素早くヒザを引くこと。

クイックターン↓
これまた”視線”
壁を見ている間ってのは、実は止まっている時間なんですー。だから見ている時間
を最小限にしましょう。ポイントは、壁の底の方を見ること。高い位置を見ている
ってことは、回転動作にブレーキをかけているってこと。


へんてこ練習方法
1.スーパーボールで壁練習。
スーパーボールを用意します。壁にいろんな角度でぶつけていきましょう。
そーですね。例えば右から投げたら左へ行きます(練習中の悪い癖ターン)。
上から投げたら下へ行くー、下から投げたら上へ行くー(タッチターンのヒントが・・)。
じゃー一番早く投げたところに帰ってくるには・・・
ターンも基本的には、そんな感じかな導線は?あとスピードのイメージもね。
ボールが反発するように、ターン前後はスピード上げようね。

へんてこ練習方法その2
2.ウォッチ(ふだん使っている計時用)で遠心力ー。
ウォッチのひもを一杯に伸ばして手で握ります(人差し指だけ伸ばしてね)
で右又は左へ回転させながら指にグルグルーってまいきつけていきます。
そーですね。その回転は巻きつくにつれ速くなります。
この巻きつく感覚をターンに生かしましょう。
例えばあごを突き出したままターンしたら回れないでしょ。これは体の最初が巻きついてな
いから。
1視線で2あご引き、3で体が巻きつく感じー。

まだまだあるけど、今日のヒントはこのへんで。
門限なので帰りますー(~_~;)

次回は最近の音楽の紹介ね。


5/11更新
こんちわー。
大阪弁 is here復活してますー。TOPから銅像。

4月よりK選手は同グループSCへ転校しまして、A選手も学校水泳をすることとなり、
某Y選手のみでK-1はやっておりまっす。
で、まー1人でずーっとも嫌やろから(;O;)GWは姫路チームへ入れてもらって練習しましたー。

スプリンター中心のチームってこともあるけど、ある意味、この1500mぐらいのメニューが
組めるってのが、私の概念を”ぶちゅーっ”てつぶしてくれて気持ちいいなー。
さすが、Jコーチ、男前!よ!かっこいー。ってわけで時々入れてもらいます。

このJAPAN後のスピードをどう捉えるか。って難しく考えないで、「へーこういう練習してから
大きな試合を超えてもこんな練習したら、まだまだスピード上がるのか」ーと勉強しときましょう。

それではインターハイと国体に向けて、がんばって行きましょう。

巻末にワンポイントレッスンあります。
                 Daily Workout [1701] for Saturday, May 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
====== ========  ========================================== === = ===  ====
   800  7:30 AM  4 x  50 on   :55 TEAM-HIMEJI 5/1-5/6 } 4x  REC S IM   1:50
                                  IM,REV,S1-4,S4-S1   }               
 1,500  7:46 AM  5 x 100 on  1:20 Free/DPS } 1x             EN1 P FR   1:20
                 4 x 100 on  1:15 Free     }                EN2 P FR   1:15
                 3 x 100 on  1:10 Free     }                EN2 P FR   1:10
                 2 x 100 on  1:05 Free     }                EN3 P FR   1:05
                 1 x 100 on  1:00 Free     }                EN3 P FR   1:00
   800  8:06 AM  1 x 800 on 14:00 FINS/FLAT-L-BK-R          REC K FIN  1:45
   100  8:22 AM  4 x  25 on  1:00 SCULLING                  REC D CHO  4:00
 1,500  8:28 AM  1 x 100 on  1:30 Free/DES SET 1-15 } 1x    EN1 S FR   1:30
                 1 x 100 on  1:30 1-14              }       EN1 S FR   1:30
                 1 x 100 on  1:30 1-12              }       EN1 S FR   1:30
                 1 x 100 on  1:30 1-12              }       EN1 S FR   1:30
                 1 x 100 on  1:30 1-11              }       EN1 S FR   1:30
                 1 x 100 on  1:30 1-10              }       EN2 S FR   1:30
                 1 x 100 on  1:30 1-09              }       EN2 S FR   1:30
                 1 x 100 on  1:30 1-07              }       EN2 S FR   1:30
                 1 x 100 on  1:30 1-06              }       EN2 S FR   1:30
                 1 x 100 on  1:30 1-05              }       EN2 S FR   1:30
                 1 x 100 on  1:30 1-04              }       EN3 S FR   1:30
                 1 x 100 on  1:30 1-04              }       EN3 S FR   1:30
                 1 x 100 on  1:30 1-03              }       EN3 S FR   1:30
                 1 x 100 on  1:30 1-02              }       SP1 S FR   1:30
                 1 x 100 on  1:30 1-00  HR187       }       SP2 S FR   1:30
   300  8:52 AM  3 x 100 on  2:30 REC                       REC S CHO  2:30
        9:00 AM Finish time.  Total: 5,000 meters.  Stress Value = 97

                 Daily Workout [1702] for Saturday, May 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
====== ========  =================================== === = ===  ====
   400  6:00 PM  1 x 400 on 8:00 SWIM                REC S CHO  2:00
   200  6:10 PM  8 x  25 on  :45 EN2 NO-PAD          EN2 P FR   3:00
   100  6:18 PM  4 x  25 on 2:00 DIVE 12.5DASH-E     SP3 S FR   8:00
   100  6:28 PM  4 x  25 on 2:00 DIVE/5"4,5"6,5"4,5" SP3 S FR   8:00
   100  6:38 PM  4 x  25 on 2:00 DIVE/13"0-12"9,12"9 SP3 S FR   8:00
                                 12"8BEST                      
   200  6:48 PM  8 x  25 on  :45 PADV/FLY HARD       SP1 P FLY  3:00
   200  6:56 PM  4 x  50 on 1:30 FINSKICK 30-2,30-6  SP1 K FIN  3:00
                                 30-4,30-1                     
   200  7:04 PM  1 x 200 on 3:00 REC                 REC S CHO  1:30
        7:07 PM Finish time.  Total: 1,500 meters.  Stress Value = 53

                  Daily Workout [1703] for Sunday, May 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
====== ========  =================================== === = ===  ====
   200  7:30 AM   1 x 200 on  4:00 CHOICE            REC S CHO  2:00
   900  7:36 AM  12 x  75 on  1:15 KICK              EN1 K FR   1:40
 1,600  7:53 AM   8 x  50 on   :40 PADV-L    } 1x    EN1 P FR   1:20
                  8 x  50 on   :40 PADV-R    }       EN1 P FR   1:20
                  8 x  50 on   :40 PADV 3BRS }       EN1 P FR   1:20
                  8 x  50 on  1:00 PV STK2   }       EN1 P BK   2:00
   800  8:19 AM   1 x 800 on 12:00 Individual Medley EN1 S IM   1:30
   600  8:33 AM  12 x  50 on  2:00 MAX DATA          SP2 S FR   4:00
   200  8:59 AM   1 x 200 on  4:00 REC               REC S CHO  2:00
        9:03 AM Finish time.  Total: 4,300 meters.  Stress Value = 102

                  Daily Workout [1704] for Sunday, May 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  6:00 PM  10 x 100 on 1:30 W-UP      REC S CHO  1:30
 1,000  6:17 PM  10 x 100 on 1:20 PADV      EN1 P FR   1:20
 1,000  6:32 PM  10 x 100 on 1:30 FINSKICK  REC K FIN  1:30
 6,000  6:49 PM  10 x 100 on 1:30 DPS } 1x  REC S FR   1:30
                 10 x 100 on 1:20 DPS }     REC S FR   1:20
                 10 x 100 on 1:15 DPS }     EN1 S FR   1:15
                 10 x 100 on 1:30 REC }     REC S FR   1:30
                 10 x 100 on 1:30 EN1 }     EN1 S FR   1:30
                 10 x 100 on 1:30 EN2 }     EN2 S FR   1:30
 1,000  8:17 PM  10 x 100 on 1:45 DOWN      REC S CHO  1:45
        8:35 PM Finish time.  Total: 10,000 meters.  Stress Value = 55

                  Daily Workout [1705] for Monday, May 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
====== ========  ================================== === = ===  ====
   400  7:30 AM   8 x  50 on 1:00 SWITCHING         REC S CHO  2:00
 1,000  7:40 AM   1 x 100 on 1:30 PADV } 1x         REC P FR   1:30
                  1 x 200 on 3:00      }            REC P FR   1:30
                  1 x 400 on 6:00      }            REC P FR   1:30
                  1 x 200 on 3:00      }            REC P FR   1:30
                  1 x 100 on 1:30      }            REC P FR   1:30
   200  7:57 AM   8 x  25 on  :45 FL-NOBRS          SP3 P FLY  3:00
 1,000  8:05 AM  20 x  50 on  :55 KICK              REC K CHO  1:50
   200  8:25 AM   8 x  25 on  :45 FINS.SIDE-UWK FLY SP3 K FIN  3:00
 1,600  8:33 AM   8 x 200 on 3:00 IM/DES            EN2 S IM   1:30
   200  8:59 AM   1 x 200 on 3:00 REC               REC S CHO  1:30
        9:02 AM Finish time.  Total: 4,600 meters.  Stress Value = 53

                  Daily Workout [1706] for Monday, May 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
====== ========  ====================================== === = ===  ====
   600  6:30 PM   3 x 200 on  3:30 CHO-IM-FR            REC S MIX  1:45
 1,000  6:42 PM  10 x  25 on   :25 IMorder by1SET } 4x  EN1 S IM   1:40
 1,000  7:00 PM  10 x 100 on  2:00 KRLS                 REC D FR   2:00
   500  7:22 PM   5 x 100 on 10:00 DIVE!                SP2 S FR  10:00
   800  8:14 PM   2 x 100 on  1:30 ASCEND } 1x          EN2 S FR   1:30
                  2 x 100 on  1:40        }             EN1 S FR   1:40
                  2 x 100 on  1:50        }             REC S FR   1:50
                  2 x 100 on  2:00        }             REC S CHO  2:00
        8:28 PM Finish time.  Total: 3,900 meters.  Stress Value = 73


                            Test #149 on 05/03/2004
                      5 x 100m on 10:00 SC dive Freestyle
                                        

Column 1  Column 2  Column 3  Column 4  Column 5   Average   Std Dev
========  ========  ========  ========  ========  ========  ========  
Shiho Yoshimura  (58.8 IT'S BEST TIME!)
   59.80     58.80     59.00   1:00.00   1:03.00   1:00.12   1:01.22  
                 Daily Workout [1707] for Tuesday, May 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
====== ========  ================================= === = ===  ====
   900  1:00 PM   3 x  75 on 1:30 FL-BK-BR   } 1x  REC S MIX  2:00
                  3 x  75 on 1:30 BK-BR-FR   }     REC S MIX  2:00
                  3 x  75 on 1:30 BR-FR-FLY  }     REC S MIX  2:00
                  3 x  75 on 1:30 FLY-FLY-BK }     REC S MIX  2:00
 1,000  1:20 PM  20 x  50 on  :35 PADV             EN2 P FR   1:10
   500  1:33 PM  20 x  25 on  :25 KICK             EN1 L FR   1:40
 1,800  1:43 PM   3 x 200 on 3:00 Free } 1x        REC S FR   1:30
                  3 x 200 on 3:00 Free }           EN1 S FR   1:30
                  3 x 200 on 3:00 Free }           EN2 S FR   1:30
   200  2:12 PM   4 x  50 on 1:30 REC              REC S CHO  3:00
   600  2:20 PM  12 x  50 on 2:00 IM order  DATA   SP1 S IM   4:00
   400  2:46 PM   4 x 100 on 1:30 REC              REC S CHO  1:30
        2:52 PM Finish time.  Total: 5,400 meters.  Stress Value = 100

       12X50 2:00 IM ORDER                                       
       FLY  BK   BR   FR                                         
       31.2 31.9 40.2 28.8                                       
       31.6 30.2 40.6 28.0                                       
       31.0 29.8 37.3 27.6                                       
                                                                 
       BK29.8 BEST                                               
       FR27.6 BEST                                               

                 Daily Workout [1708] for Thursday, May 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
====== ========  ============================== === = ===  ====
   400  5:30 PM  1 x 400 on 6:00 AT KASAI } 1x  REC S FR   1:30
        5:36 PM Finish time.  Total: 400 meters.  Stress Value = 0

                  Daily Workout [1709] for Friday, May 7, 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  6:45 PM  2 x 200 on 3:30 KICKDRLS.STKDRLS REC D CHO  1:45
        6:52 PM Finish time.  Total: 400 meters.  Stress Value = 0

                 Daily Workout [1710] for Saturday, May 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
====== ========  =========================================== === = ===  ====
   500  6:30 PM  20 x  25 on  :25 AT HIMEJI/SWTCHING         REC S CHO  1:40
   450  6:40 PM   3 x  50 on 1:30 UWK&S 29-8 29-8 29-4 } 1x  SP3 S FLY  3:00
                                  WITH FINS            }               
                  3 x  50 on 1:30 UWK&S 29-4 29-6 29-4 }     SP3 S BK   3:00
                  3 x  50 on 1:30 UWK&S 27-4 28-1 27-6 }     SP3 S FR   3:00
   100  6:55 PM   1 x 100 on 2:00 REC                        REC S CHO  2:00
   100  6:59 PM   4 x  25 on 2:00 DIVE/13-1 13-0 12-9        SP3 S FR   8:00
                                  13-0                                 
   400  7:09 PM  16 x  25 on  :45 IM DRLS                    REC D IM   3:00
   100  7:23 PM   1 x 100 on 2:00 DIVE! 100IM 1-07-6         SP2 S IM   2:00
   150  7:27 PM   1 x 150 on 2:00 REC                        REC S CHO  1:20
        7:29 PM Finish time.  Total: 1,800 meters.  Stress Value = 35

                  Daily Workout [1711] for Sunday, May 9, 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 500 on 7:30 SNO      } 1x             REC S FR   1:30
                 1 x 100 on 1:40 SCULL    }                REC D CHO  1:40
                 1 x 200 on 3:30 R&S      }                REC D FR   1:45
                 1 x 300 on 5:15 L&S      }                REC D FR   1:45
                 1 x 400 on 7:00 KRLS     }                REC D FR   1:45
                 1 x 500 on 6:40 SWIM DES }                REC S FR   1:20
                 1 x 100 on 1:20 Free     }                REC S FR   1:20
                 1 x 200 on 2:40 Free     }                EN2 S FR   1:20
                 1 x 300 on 4:00 Free     }                EN2 S FR   1:20
                 1 x 400 on 5:20 Free     }                EN2 S FR   1:20
 3,000  6:17 PM  8 x 100 on 1:30 25KRL75SWIM   } 1x        EN1 S FLY  1:30
                 1 x 200 on 3:00 IM            }           REC S IM   1:30
                 3 x 200 on 3:00 BK PADV       }           EN1 P BK   1:30
                 1 x 400 on 6:00 IM            }           EN1 S IM   1:30
                 1 x 400 on 7:00 BR 3K2K1KSSWM }           EN1 K BR   1:45
                 1 x 600 on 9:00 IM            }           EN2 S IM   1:30
 2,400  7:05 PM  4 x 100 on 1:35 B-KICK DES       } 4x     EN2 K FR   1:35
                 1 x 200 on 3:30 B-KICK SPEEDPLAY }        EN1 K FR   1:45
   900  7:46 PM  3 x 300 on 4:30 SIDEK&CHO  FINS           REC K FIN  1:30
   100  8:01 PM  1 x 100 on 1:30 FINS EZ                   REC S FIN  1:30
   100  8:04 PM  1 x 100 on 2:00 REC                       REC S CHO  2:00
 1,000  8:08 PM  8 x  50 on  :45 20X50/SUB 36S-31SEC } 1x  EN2 S FR   1:30
                 4 x  50 on  :45 EVEV SUB 32S-32SEC  }     EN2 S FR   1:30
                 8 x  50 on  :45 ASCEND DPS          }     EN1 S FR   1:30
        8:23 PM Finish time.  Total: 10,500 meters.  Stress Value = 119

                 Daily Workout [1712] for Tuesday, May 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
====== ========  =========================================== === = ===  ====
 1,000  5:30 PM  1 x 1000 on 15:00 YOUR CHOICE               REC S CHO  1:30
 1,500  5:47 PM  1 x  400 on  7:00 FLY-KICK      } 1x        REC K FLY  1:45
                 1 x  300 on  5:15 BK            }           REC K BK   1:45
                 1 x  200 on  3:30 BR            }           EN1 K BR   1:45
                 1 x  100 on  1:45 Free          }           EN2 K FR   1:45
                 1 x  500 on  8:00 IM/100K25SWIM }           EN1 K IM   1:36
 1,500  6:14 PM  1 x  500 on  7:30 250FLY-FR  *FR DES } 1x   REC P FLY  1:30
                 1 x  400 on  6:00 BK-FR              }      EN1 P BK   1:30
                 1 x  300 on  4:40 BR-FR              }      EN1 P BR   1:33
                 1 x  200 on  3:00 Free               }      EN2 P FR   1:30
                 1 x  100 on  1:30 Free SNO           }      EN2 P FR   1:30
   100  6:38 PM  1 x  100 on  2:00 REC                       REC S CHO  2:00
 3,000  6:42 PM  3 x  200 on  2:50 IM                  } 1x  EN1 S IM   1:25
                 1 x  400 on  5:15 Free 4-55 168HR 18S }     EN1 S FR   1:19
                 3 x  200 on  3:00 FLY-BK+30"BR        }     EN1 S IM   1:30
                 1 x  400 on  5:15 Free 4-55 169HR 16S }     EN1 S FR   1:19
                 3 x  200 on  2:45 IM HARD/29-27-25SEC }     EN3 S IM   1:23
                 1 x  400 on  6:00 DPS U13STK          }     REC S FR   1:30
   600  7:26 PM  1 x   25 on   :30 FINS UWK SP } 4x          SP3 K FIN  2:00
                 1 x   50 on   :45 SIDEK       }             REC K FIN  1:30
                 1 x   75 on  1:10 H-UP K      }             REC K FIN  1:33
   300  7:37 PM  1 x   50 on   :45 UWK!    } 2x              SP3 K FIN  1:30
                 1 x  100 on  2:00 EZ KICK }                 REC K FIN  2:00
 1,500  7:44 PM  1 x 1500 on 20:00 PADV -1200DES 3579B       EN1 P FR   1:20
                                   -1500EZP TO FINISH                  
        8:06 PM Finish time.  Total: 9,500 meters.  Stress Value = 111


たまには♪しまちゃんのワンポイントレッスン♪

今日、我が優秀なるSUNSSのコーチがJr選手にスタート練習してたので、ワンポイント
アドバイスしました。
若いコーチや選手が見てたら参考程度に銅像(こういう誤字遊びってPRINCEみたいやな)。

私が思うにDIVE(bk以外ね)を上手に行う一番のポイントは、”視線”だと思います。
当然ストリームラインで入水するためにみんな一生懸命ストリームラインの姿勢
をとるんですが(とらせようとするんですが)、本能として見ている所に体は行く。
&高い位置から”飛び込む”わけですから見てない所にはなかなか飛べない。怖いしね。

ですので、私のやり方は
1.壁をけってけのびの習得(頭を入れて流線型に)
2.ベンチを1台置いて低くなって入水練習。ポイントは視線→指先→入水箇所を1点で
  結ぶこと。ピストルで狙うようにね。常に入水箇所を見て低い姿勢から入水、頭は
  入水間際に腕の中へ(年少期は頭は入らなくてもイインデス)。安全だしね。
3.ベンチを2台にして同練習。
4.プールサイドより同練習。
5.2〜4のリピートにより個人ごとの上手にできる高さをあげて行く。できなければ
  下げる〜上げる(この見極めができるか否かがコーチですね、これは泳法指導も
  同じですよね、皆さん)。で最終的にスタート台より。

当然、この「安全」ってのはめっちゃ重要。常に指導者は水中(入水付近)で補助が必要
ですね。
一番大事だと考えられている入水時のストリームラインを取らせたかったら、”怖くない
所から見せること”ですね、行く所を。
ストリームラインが取れないのは、実は怖くて行く所がわかんないからなんです。

トップ選手の入水時をレース会場やビデオで見てみましょうね。たぶん見てますよ。
OK?じゃーやってみましょう。一人でする人はくれぐれも水深に注意しましょう。

私はね、クソ(失礼)ガキのころ、市民プールの50mの深いプールで、プールサイドの
端から10mぐらい全力で走ってきて、天高く舞い上がりそこからいっきに飛び込む(落ち
る)わけです。
で1点に入ることを習得しました(よい子の皆さんは真似をしないでね)。
という事例からしても、ガキの間はやはり言うことを聞かない”バカヤロー”が良い。
出ている杭は、上手に打たないことも必要(脱線御免)。

あと、今後の検討事項としては、やはりオージー(AUS)ストリームライン、耳挟むソープ
(発音はトープ)のやつね。ダイビングの非抵抗技術から出てきたって聞いたことあるけど、
そのダイビングは手首を90度曲げるんでしょ(心臓マッサージするときみたいに)。
間違っていたらごめんなさい。

どちらが速いんでしょうね。ご意見や「私の指導法」なんか教えてください、紹介します。

まー上記した年少期は頭入れなくても、ってのともつながるしね、ソープの姿勢なんか。
今気がついたけど、ソープは怖かったんかも知れませんね、頭入れるの。
んなあほな(~_~;)

お後がよろしいようで。
腕が疲れたから、蛙わ。