May. '04 TEAMK-1 WORKOUTS teamK-1
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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。