Daily Workout [1981] for Tuesday, June 1, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,000 6:30 PM 2 x 500 on 7:00 Warm-up/cho-IM-bk REC S MIX 1:24
2,000 6:45 PM 1 x 200 on 3:00 Individual Medley } 4x EN1 P IM 1:30
6 x 50 on :40 Freestyle/1-5des.6ez } EN2 P FR 1:20
1,000 7:14 PM 8 x 125 on 1:45 25Imdrl.-100Gkcho. EN1 K FIN 1:24
1,000 7:29 PM 1 x 100 on 1:45 Individual Medley Gk } 4x EN1 K IM 1:45
3 x 50 on :45 Kick your stroke } EN3 K STK 1:30
100 7:46 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,200 7:49 PM 4 x 200 on 3:20 Stroke/des 3'AVE~ } 1x EN3 S STK 1:40
REST 30" }
3 x 200 on 3:00 IM/HARD } EN3 S IM 1:30
REST 60" }
3 x 200 on 2:40 Free/HARD } EN3 S FR 1:20
1 x 200 on 4:00 Recovery/swim-down } REC S CHO 2:00
200 8:25 PM 1 x 25 on :30 DIVE! } 4x SP3 S STK 2:00
1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00
200 8:32 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:35 PM Finish time. Total: 7,700 meters. Stress Value = 227
UENO
5/29-6/4TAPER FOR JAPAN OPEN
6/ 5- 50FLY
6/ 6-100FLY
FUMIKA
5/30-COMPE atP.I
200IM JO!
31.67-1:09.11-1:54.44-2:29.20
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,600 20.78% Freestyle 1,800 23.38%
Aerobic Base 2,200 28.57% IM 1,800 23.38%
Anaerobic Thresh 1,200 15.58% Your stroke 1,500 19.48%
MaxVO2 2,600 33.77% Fins 1,000 12.99%
Alactate 100 1.30% your choice 600 7.79%
Mix-stroke 1,000 12.99%
Type of Work Meters
================ ==============
Swim 3,700 48.05%
Kick 2,000 25.97%
Pull 2,000 25.97%
Daily Workout [1980] for Thursday, June 3, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,500 6:30 PM 15 x 100 on 1:30 Warm-up/4cho-1IM alt REC S CHO 1:30
2,000 6:54 PM 2 x 200 on 2:30 Fr Des/&hypo1/7b } 4x EN2 P FR 1:15
1 x 100 on 1:30 Backstroke/recovery } REC P BK 1:30
50 7:21 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
2,200 7:23 PM 1 x 800 on 11:30 Drl.your choice } 1x EN1 D FIN 1:26
1 x 200 on 3:20 u/wk20m/sidek30m alt } EN2 K STK 1:40
12 x 100 on 1:45 2stk onB/1t k20+s30 } EN3 K STK 1:45
50 8:00 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
2,000 8:03 PM 1 x 800 on 10:00 Freestyle NEG by200 } 1x EN2 S FR 1:15
1 x 200 on 3:00 Backstroke rec } REC S BK 1:30
1 x 600 on 11:00 Fr 300spdply-rec } EN1 S FR 1:50
1 x 400 on 6:00 IM Hard!! } EN3 S IM 1:30
200 8:34 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:37 PM Finish time. Total: 8,000 meters. Stress Value = 178
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,400 30.00% Freestyle 3,000 37.50%
Aerobic Base 1,400 17.50% Backstroke 600 7.50%
Anaerobic Thresh 2,600 32.50% IM 400 5.00%
MaxVO2 1,600 20.00% Your stroke 1,400 17.50%
Fins 800 10.00%
Type of Work Meters your choice 1,800 22.50%
================ ==============
Swim 3,800 47.50%
Kick 1,400 17.50%
Pull 2,000 25.00%
Drill 800 10.00%
Daily Workout [1982] for Tuesday, June 8, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
500 6:30 PM 1 x 500 on 7:30 w-up REC S CHO 1:30
3,000 6:39 PM 1 x 100 on 1:20 Freestyle/SET DES } 1x EN2 S FR 1:20
1 x 500 on 7:05 Individual Medley } EN2 S IM 1:25
IM IS SET ASCEND }
1 x 200 on 2:40 Freestyle } EN2 S FR 1:20
1 x 400 on 5:40 Individual Medley } EN2 S IM 1:25
1 x 300 on 4:00 Freestyle } EN2 S FR 1:20
1 x 300 on 4:30 Individual Medley } EN2 S IM 1:30
1 x 400 on 5:20 Freestyle } EN2 S FR 1:20
1 x 200 on 3:00 Individual Medley } EN2 S IM 1:30
1 x 500 on 7:00 Freestyle } EN2 S FR 1:24
1 x 100 on 1:30 Individual Medley } EN2 S IM 1:30
400 7:23 PM 1 x 25 on :30 Your Stroke/Sub } 8x SP1 S STK 2:00
1 x 25 on 1:00 Your Stroke/Dps } REC S STK 4:00
50 7:36 PM 1 x 50 on 3:00 Recovery/swim-down REC S CHO 6:00
1,700 7:40 PM 8 x 100 on 1:30 Your Stroke orIM2ord } 1x EN3 S IM 1:30
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
4 x 100 on 1:45 YourStroke/100S-half } SP1 S STK 1:45
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
4 x 100 on 2:00 YourStroke/Des } SP1 S STK 2:00
50 8:11 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
1,300 8:14 PM 8 x 50 on :50 Kick No-Board } 2x EN2 K CHO 1:40
4 x 50 on :45 Kick On-Board/Hard } EN3 K STK 1:30
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
200 8:37 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
8:42 PM Finish time. Total: 7,200 meters. Stress Value = 251
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,200 16.67% Freestyle 1,500 20.83%
Anaerobic Thresh 3,800 52.78% IM 2,300 31.94%
MaxVO2 1,200 16.67% Your stroke 1,600 22.22%
Lactate Toleranc 1,000 13.89% your choice 1,800 25.00%
Type of Work Meters
================ ==============
Swim 6,000 83.33%
Kick 1,200 16.67%
Daily Workout [1983] for Wednesday, June 9, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,200 6:15 AM 1 x 400 on 7:00 Warm-up/IM drills } 1x REC D IM 1:45
4 x 50 on :45 Kick On Board/hard } EN3 K CHO 1:30
8 x 50 on :50 Kick No Board } EN1 K CHO 1:40
4 x 50 on :50 Your Stroke/Spd Play } EN1 S STK 1:40
50 6:36 AM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
1,850 6:39 AM 4 x 100 on 2:00 YourStroke/200S-half } 1x SP1 S STK 2:00
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
4 x 100 on 1:45 YourStroke or IMord } EN3 S STK 1:45
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
8 x 100 on 1:30 Your Stroke or IMord } EN3 S IM 1:30
1 x 150 on 3:00 Recovery/swim-down } REC S CHO 2:00
600 7:12 AM 12 x 50 on 1:30 Power Sets/long Belt SP3 S STK 3:00
&Fins etc
400 7:31 AM 2 x 50 on 1:00 Kick } 1x SP1 K STK 2:00
2 x 50 on 1:00 Rt arm } SP1 D STK 2:00
2 x 50 on 1:00 lft arm } SP1 D STK 2:00
2 x 50 on 1:00 Swim } SP1 S STK 2:00
200 7:40 AM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
7:45 AM Finish time. Total: 4,300 meters. Stress Value = 196
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 900 20.93% IM 1,200 27.91%
Aerobic Base 600 13.95% Your stroke 2,000 46.51%
MaxVO2 1,400 32.56% your choice 1,100 25.58%
Lactate Toleranc 800 18.60%
Alactate 600 13.95%
Type of Work Meters
================ ==============
Swim 3,000 69.77%
Kick 700 16.28%
Drill 600 13.95%
Daily Workout [1984] for Thursday, June 10, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,500 6:30 PM 3 x 100 on 1:25 W-up/choice } 3x EN1 S CHO 1:25
4 x 50 on :45 IM/12.5Kick&Swim } EN1 K IM 1:30
2,000 6:53 PM 4 x 500 on 6:10 Free/pull des1~5 EN2 P FR 1:14
Women/450m 1:22
100 7:19 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:22 PM 10 x 100 on 1:30 Fins/4k,des-1drl alt EN1 K FR 1:30
3,100 7:38 PM 6 x 100 on 1:30 Your Stroke/Des } 1x EN2 S STK 1:30
6 x 50 on :45 Your Stroke/25ez-H } EN2 S STK 1:30
4 x 25 on :30 Your Stroke/Hard } SP1 S STK 2:00
6 x 100 on 1:25 IM/75flbk,bkbr,brfr } EN2 S IM 1:25
by2t 50ez-Hard }
6 x 50 on :45 IM/25flbk "by2t } EN2 S IM 1:30
20ez-H,20H-ez ALT }
4 x 25 on :30 IM/HARD } EN3 S IM 2:00
6 x 100 on 1:20 Free/1ez-6Hard } EN3 S FR 1:20
6 x 50 on :40 Free/Hard } EN3 S FR 1:20
4 x 25 on :30 Free/Hard } SP1 S FR 2:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
1,200 8:26 PM 4 x 50 on :45 Kick/Hard } 4x EN3 K CHO 1:30
1-2sON-B,3sGK,4sK&S }
1 x 100 on 1:45 Recovery/swim-down } REC S CHO 1:45
8:45 PM Finish time. Total: 8,900 meters. Stress Value = 248
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 600 6.74% Freestyle 4,000 44.94%
Aerobic Base 2,500 28.09% IM 1,600 17.98%
Anaerobic Thresh 3,800 42.70% Your stroke 1,000 11.24%
MaxVO2 1,800 20.22% your choice 2,300 25.84%
Lactate Toleranc 200 2.25%
Type of Work Meters
================ ==============
Swim 4,500 50.56%
Kick 2,400 26.97%
Pull 2,000 22.47%
6/11（金）の練習
明日PM、２００IM TIME TRY!
Daily Workout [1985] for Friday, June 11, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,500 6:30 PM 3 x 500 on 7:30 Free-choice-IMdrl, REC S MIX 1:30
1,500 6:54 PM 1 x 300 on 4:20 Kick drill choice } 3x EN1 K FIN 1:27
4 x 50 on :45 Fly/RLside,bk,uwKick } EN2 K FIN 1:30
2,000 7:17 PM 4 x 500 on 6:20 Free/1-3des,4dps EN2 P PAD 1:16
100 7:44 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,500 7:47 PM 10 x 25 on :30 Butterfly/10mfast,ez } 1x EN2 S FLY 2:00
1 x 200 on 2:45 Free } EN1 S FR 1:23
5 x 50 on :50 Butterfly/1-4des,5dr } EN2 S FLY 1:40
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
5 x 100 on 1:30 Fly-fr-bk-fr-br by1t } EN1 S IM 1:30
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
5 x 50 on :40 Free/1-4des,5ez } EN2 S FR 1:20
1 x 200 on 2:45 Free } EN1 S FR 1:23
10 x 25 on :30 Free/fast! } EN3 S FR 2:00
400 8:28 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
8:35 PM Finish time. Total: 8,000 meters. Stress Value = 117
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,000 25.00% Freestyle 900 11.25%
Aerobic Base 2,400 30.00% Butterfly 500 6.25%
Anaerobic Thresh 3,350 41.88% IM 1,100 13.75%
MaxVO2 250 3.13% Paddles 2,000 25.00%
Fins 1,500 18.75%
Type of Work Meters your choice 500 6.25%
================ ============== Mix-stroke 1,500 18.75%
Swim 4,500 56.25%
Kick 1,500 18.75%
Pull 2,000 25.00%
Daily Workout [1986] for Saturday, June 12, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,200 6:50 AM 3 x 400 on 6:00 w-up/300cko-100IM REC S MIX 1:30
2,000 7:09 AM 8 x 50 on :45 Individual Medleyby1 } 2x EN1 P IM 1:30
6 x 100 on 1:30 Free/2ez-1fast } EN2 P FR 1:30
100 7:40 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:43 AM 8 x 50 on :55 Individual Medleyby1 } 1x EN1 K IM 1:50
6 x 100 on 1:45 free&stk mix } EN1 K STK 1:45
1,000 8:02 AM 5 x 200 on 3:15 150k,drl-50swm speed EN1 K IM 1:38
IM order &stk by1t
200 8:20 AM 4 x 50 on 1:00 your choice REC S CHO 2:00
1,100 8:25 AM 1 x 100 on 1:30 Individual Medley } 1x EN1 S IM 1:30
1 x 200 on 3:00 Freestyle } EN2 S IM 1:30
1 x 300 on 4:30 Individual Medley } EN3 S IM 1:30
1 x 400 on 6:00 Freestyle } EN3 S FR 1:30
HR 170~MAX des set }
1 x 100 on 2:00 Freestyle/Ascending } EN2 S FR 2:00
300 8:43 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
200 8:49 AM 1 x 25 on :30 Your Stroke/MAX SP } 4x SP3 S STK 2:00
1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00
200 8:56 AM 1 x 200 on 4:00 Recovery/swim-down REC S BR 2:00
9:00 AM Finish time. Total: 7,300 meters. Stress Value = 116
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,100 28.77% Freestyle 1,700 23.29%
Aerobic Base 2,900 39.73% Breaststroke 200 2.74%
Anaerobic Thresh 1,500 20.55% IM 2,800 38.36%
MaxVO2 700 9.59% Your stroke 700 9.59%
Alactate 100 1.37% your choice 700 9.59%
Mix-stroke 1,200 16.44%
Type of Work Meters
================ ==============
Swim 3,300 45.21%
Kick 2,000 27.40%
Pull 2,000 27.40%
Daily Workout [1987] for Saturday, June 12, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
2,000 2:15 PM 1 x 2000 on 30:00 F.P REC S CHO 1:30
200 2:46 PM 1 x 200 on 20:00 Dive!/200IM TRY! SP2 S IM 10:00
500 3:07 PM 1 x 500 on 10:00 Recovery/swim-down REC S CHO 2:00
3:17 PM Finish time. Total: 2,700 meters. Stress Value = 22
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,500 92.59% IM 200 7.41%
Peak Lactate 200 7.41% your choice 2,500 92.59%
Type of Work Meters
================ ==============
Swim 2,700 100.00%
19:14より
20x50 1:20サークルで各自STK（orIM)でインターバルハード。
制限は全中、インターハイの100m標準記録（長水路）÷2
IM女子2人は各種目近畿中学100m標準記録（長水路）÷2
タ、アは各自目標（長水路）÷2
切れなかった本数は
20:00よりやり直しね^^♪
Daily Workout [1988] for Monday, June 14, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 6:30 PM 1 x 1000 on 16:00 SKPS&Drills by200 REC D CHO 1:36
600 6:47 PM 12 x 50 on :45 IM 1tDRL 2tSWM by3t EN2 D IM 1:30
250 6:57 PM 3 x 50 on 1:00 1s25HE/2s25HE/3sDES } 1x EN2 S STK 2:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
200 7:03 PM 1 x 200 on 10:00 Speed Play&Rest EN2 S CHO 5:00
1,000 7:14 PM 20 x 50 on 1:20 Your Stroke/ALL OUT! SP1 S STK 2:40
400 7:42 PM 8 x 50 on 1:00 Ascend&Recovery EN1 S CHO 2:00
1,100 7:51 PM 4 x 100 on 1:25 1set IM/2set Free } 2x EN2 P FRM 1:25
1 x 50 on 1:00 Recovery/swim-down } REC P CHO 2:00
4 x 25 on :30 Sprint no breath } SP3 P STK 2:00
100 8:10 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,100 8:13 PM 4 x 100 on 1:40 1set IM/2set Free } 2x EN1 K FRM 1:40
1 x 50 on 1:00 Recovery/kick-drill } REC K CHO 2:00
4 x 25 on :40 Sprint no breath } SP3 K STK 2:40
250 8:35 PM 1 x 250 on 5:00 Recovery/swim-down REC S CHO 2:00
8:40 PM Finish time. Total: 6,000 meters. Stress Value = 157
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,650 27.50% IM 600 10.00%
Aerobic Base 1,200 20.00% Your stroke 1,550 25.83%
Anaerobic Thresh 1,750 29.17% Free-medley 1,600 26.67%
Lactate Toleranc 1,000 16.67% your choice 2,250 37.50%
Alactate 400 6.67%
Type of Work Meters
================ ==============
Swim 2,200 36.67%
Kick 1,100 18.33%
Pull 1,100 18.33%
Drill 1,600 26.67%
WELCOME！愛センパイ！
今日のメインは4km！？
Daily Workout [1989] for Tuesday, June 15, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
500 6:30 PM 5 x 100 on 1:20 Free REC S FR 1:20
500 6:38 PM 5 x 100 on 1:25 Free-bK ALT EN1 P FRB 1:25
500 6:47 PM 5 x 100 on 1:45 Kick your choice EN1 K CHO 1:45
500 6:57 PM 5 x 100 on 1:30 Individual Med/Des EN2 S IM 1:30
100 7:06 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
4,300 7:10 PM 8 x 200 on 2:30 Free/1-4des Alt(W240 } 1x EN2 S FR 1:15
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
12 x 100 on 1:30 IM/4ord.H1Ex2&100IMH } EN3 S IM 1:30
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
16 x 50 on :50 Your Stroke/200Pace } EN3 S STK 1:40
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
20 x 25 on :30 Stroke/8H1E6H1E4MAX } SP1 S STK 2:00
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
400 8:17 PM 1 x 400 on 7:00 Fins/K&Drl EN1 D CHO 1:45
300 8:25 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:30 PM Finish time. Total: 7,100 meters. Stress Value = 238
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,100 15.49% Freestyle 2,100 29.58%
Aerobic Base 1,400 19.72% IM 1,700 23.94%
Anaerobic Thresh 2,100 29.58% Your stroke 1,300 18.31%
MaxVO2 2,000 28.17% your choice 1,500 21.13%
Lactate Toleranc 500 7.04% Free-Backstroke 500 7.04%
Type of Work Meters
================ ==============
Swim 5,700 80.28%
Kick 500 7.04%
Pull 500 7.04%
Drill 400 5.63%
明日16日は朝練あり。
AAA級前日、土曜日19日、PI（ポーアイ）長水路で練習可。
15:00-17:00木下チーム合流（現地集合解散のみ）。
6/16（水）朝練
Daily Workout [1990] for Wednesday, June 16, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,700 6:15 AM 1 x 800 on 1:20 Warm-up } 1x REC S IM :10
8 x 50 on 1:00 Kick/4H1E3H } SP1 K CHO 2:00
8 x 50 on 1:00 Padpv/4H1dps3Hard } SP1 P CHO 2:00
1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00
500 6:37 AM 10 x 50 on 2:00 Your Stroke/100half SP1 S STK 4:00
1:30-3:00circle cho
各自、全国標準記録÷２より速く。
10本泳げるサークルを選択。
200 6:58 AM 4 x 50 on 2:00 Long Belt Sets SP3 S CHO 4:00
1,200 7:07 AM 4 x 50 on 1:00 Kick drills } 2x EN2 K STK 2:00
4 x 50 on 1:00 Stroke drills } EN2 D STK 2:00
4 x 50 on 1:00 Swim SUB } SP1 S STK 2:00
400 7:32 AM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
7:38 AM Finish time. Total: 4,000 meters. Stress Value = 176
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,300 32.50% IM 800 20.00%
Anaerobic Thresh 800 20.00% Your stroke 1,700 42.50%
Lactate Toleranc 1,700 42.50% your choice 1,500 37.50%
Alactate 200 5.00%
Type of Work Meters
================ ==============
Swim 2,400 60.00%
Kick 800 20.00%
Pull 400 10.00%
Drill 400 10.00%
6/19（土） ＠PI予定
14：30～ ストレッチ
15：00～17：00 入水
17：30 解散
使用料必要
現地集合・解散
参加者は本日中、申し出を。
上記参加者は当日の朝練OFF可（試合前日＆翌週なんでね）。
Daily Workout [1991] for Thursday, June 17, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
800 6:30 PM 1 x 800 on 12:00 Warm-up/400S~IMdrl REC D IM 1:30
500 6:44 PM 1 x 50 on 1:00 Kick/Des } 2x REC K CHO 2:00
1 x 50 on :55 " } EN1 K CHO 1:50
1 x 50 on :50 " } EN1 K CHO 1:40
1 x 50 on :45 " } EN2 K CHO 1:30
1 x 50 on :40 " } EN3 K CHO 1:20
50 6:54 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
500 6:57 PM 1 x 50 on :50 Pull/Des } 2x REC P CHO 1:40
1 x 50 on :45 " } EN1 P CHO 1:30
1 x 50 on :40 " } EN1 P CHO 1:20
1 x 50 on :35 " } EN3 P CHO 1:10
1 x 50 on :30 " } EN3 P CHO 1:00
50 7:06 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
800 7:09 PM 1 x 800 on 14:00 Fins/Drills EN1 K FIN 1:45
Rest&Sprint OK.
800 7:25 PM 1 x 800 on 14:00 Pull/Speed Play EN1 P CHO 1:45
Rest&Sprint OK.
100 7:41 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
中学生/12x50main
高校～一般/Rest 20min.
600 7:45 PM 4 x 50 on 1:15 Your Stroke/100half } 1x SP1 S STK 2:30
4 x 50 on 1:00 1EZ2hard1EZ } SP1 S STK 2:00
4 x 50 on :45 Your Stroke/Des! } EN3 S STK 1:30
中学生、練習終了！？
1,000 7:59 PM 10 x 100 on 2:30 Your Stroke/200Half! SP1 S STK 2:30
for KENKOU/KENSEN
400 8:26 PM 1 x 400 on 8:00 Recovery/swim-down REC S CHO 2:00
8:34 PM Finish time. Total: 5,600 meters. Stress Value = 180
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,600 28.57% IM 800 14.29%
Aerobic Base 2,000 35.71% Your stroke 1,600 28.57%
Anaerobic Thresh 100 1.79% Fins 800 14.29%
MaxVO2 500 8.93% your choice 2,400 42.86%
Lactate Toleranc 1,400 25.00%
Type of Work Meters
================ ==============
Swim 2,200 39.29%
Kick 1,300 23.21%
6/18（金）3x50 or 4x100 10:00
6/19（土）AM 自主調整
6/20（日）中学生 AAA級 /高・大 OFF
6/21（月）中・大 K-2合同/高～自主調整
6/22（火）通常 /高～自主調整
6/23（水）朝練OFF /夕練 自由（高 OFF可）
・中学生、PIでのアップ、リカバリーで練習時の体に持っていくこと。
・高校生は午前（県高校の予選の時間）に体が動くように、１週間かけて調整のこと。
Daily Workout [1992] for Friday, June 18, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
2,000 6:30 PM 1 x 2000 on 45:00 F.P REC S CHO 2:15
900 7:16 PM 1 x 50 on 2:00 Your Stroke/Dive! } 3x SP2 S STK 4:00
1 x 250 on 8:00 Recovery/swim-down } REC S CHO 3:12
400IM'ers 4x100ord. }
on 10:00Kana&Fumika }
400 7:47 PM 1 x 400 on 7:00 EZ Kick REC K CHO 1:45
200 7:55 PM 4 x 50 on 2:00 Your Stroke/TurnDash SP3 S STK 4:00
400 8:04 PM 16 x 25 on :40 1.3Drls/2Sub 4Dps EN2 D STK 2:40
300 8:16 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:21 PM Finish time. Total: 4,200 meters. Stress Value = 34
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,450 82.14% Your stroke 750 17.86%
Anaerobic Thresh 400 9.52% your choice 3,450 82.14%
Peak Lactate 150 3.57%
Alactate 200 4.76%
Type of Work Meters
================ ==============
Swim 3,400 80.95%
Kick 400 9.52%
Drill 400 9.52%
Daily Workout [1993] for Saturday, June 19, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================== === = === ====
3,000 7:00 AM 1 x 3000 on 60:00 F.P REC S CHO 2:00
8:00 AM Finish time. Total: 3,000 meters. Stress Value = 0
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,000 100.00% your choice 3,000 100.00%
Type of Work Meters
================ ==============
Swim 3,000 100.00%
Daily Workout [1994] for Monday, June 21, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =================================== === = === ====
100 6:30 PM 1 x 100 on 3:00 Warm-up/K-2MENU REC S CHO 3:00
750 6:35 PM 6 x 125 on 2:10 KICK/IM Rotation REC K IM 1:44
1,600 6:50 PM 4 x 400 on 6:30 IM KRLS Drills&Kick EN1 K IM 1:38
800 7:18 PM 4 x 200 on 3:00 Swim/IM TEMPO60 EN1 S IM 1:30
50 7:32 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
800 7:35 PM 8 x 100 on 1:20 Free/Foot Touch EN3 S FR 1:20
400 7:48 PM 8 x 50 on 1:00 Pull/Br-Fr-Fly Alt EN1 P MIX 2:00
1,600 7:58 PM 4 x 400 on 6:30 IM KRLS Drills&Pull EN1 P IM 1:38
400 8:26 PM 4 x 100 on 1:30 Stk/Hard! EN3 S STK 1:30
400 8:34 PM 8 x 50 on 1:00 Stroke Count EN1 S STK 2:00
100 8:44 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
8:46 PM Finish time. Total: 7,000 meters. Stress Value = 132
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,000 14.29% Freestyle 800 11.43%
Aerobic Base 4,800 68.57% IM 4,750 67.86%
MaxVO2 1,200 17.14% Your stroke 800 11.43%
your choice 250 3.57%
Type of Work Meters Mix-stroke 400 5.71%
================ ==============
Swim 2,650 37.86%
Kick 2,350 33.57%
Pull 2,000 28.57%
～今週の予定～
水中MENUは1.5時間のみ、後は各自回復（中学生テスト）or自主練習にて実施。
高校生は引き続き各自調整、6/25-6/27県高校！
明日6/23（水）am OFF/pm 陸トレ自由（高校生OFF）
Daily Workout [1995] for Tuesday, June 22, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,200 6:30 PM 1 x 300 on 4:15 Warm-up/your choice } 3x REC S CHO 1:25
4 x 25 on :30 Individual Medley } REC S IM 2:00
300 6:50 PM 6 x 50 on 1:00 point speed & ez SP3 S STK 2:00
500 6:57 PM 10 x 50 on :50 Drill20/Swim30 REC D CHO 1:40
100 7:07 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,400 7:10 PM 8 x 50 on :45 Your Stroke } 1x EN3 S STK 1:30
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
8 x 50 on 1:00 Your Stroke(Fr-75m) } EN3 S STK 2:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
8 x 50 on 1:15 Your Stroke(Fr100m) } SP1 S STK 2:30
100 7:39 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:42 PM 4 x 50 on :45 Kick your stroke } 2x EN1 K STK 1:30
3 x 100 on 1:15 Freestyle on board } EN2 K FR 1:15
200 7:57 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:00 PM Finish time. Total: 4,800 meters. Stress Value = 119
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,300 47.92% Freestyle 600 12.50%
Aerobic Base 400 8.33% IM 300 6.25%
Anaerobic Thresh 600 12.50% Your stroke 1,900 39.58%
MaxVO2 800 16.67% your choice 2,000 41.67%
Lactate Toleranc 400 8.33%
Alactate 300 6.25%
Type of Work Meters
================ ==============
Swim 3,300 68.75%
Kick 1,000 20.83%
Drill 500 10.42%
6/24木曜日メニュー
県高校組、自主調整。
Daily Workout [1997] for Thursday, June 24, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 6:30 PM 1 x 1000 on 15:00 Warm-up/your choice REC S CHO 1:30
750 6:46 PM 10 x 25 on :30 kick drill/3.6.9Hard } 1x EN1 D STK 2:00
10 x 25 on :30 stk drill/4.8 Hard } EN1 D STK 2:00
10 x 25 on :30 swim drill/5.10Hard } EN1 D STK 2:00
50 7:02 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,050 7:04 PM 4 x 50 on :55 3kick-1k&swm dps alt } 3x EN1 K STK 1:50
1 x 150 on 2:20 Dash Kick! } EN3 K CHO 1:33
50 7:23 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,000 7:25 PM 1 x 100 on 1:40 Individual Medley } 2x REC P IM 1:40
4 x 25 on :30 dps-sub/1-4des } EN1 P STK 2:00
2 x 150 on 2:10 Freestyle Neg. } EN2 P FR 1:27
100 7:42 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 7:45 PM 8 x 100 on 2:00 Stk/Second half,Hard EN3 S STK 2:00
300 8:02 PM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:07 PM Finish time. Total: 5,100 meters. Stress Value = 113
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,700 33.33% Freestyle 600 11.76%
Aerobic Base 1,550 30.39% IM 200 3.92%
Anaerobic Thresh 600 11.76% Your stroke 2,350 46.08%
MaxVO2 1,250 24.51% your choice 1,950 38.24%
Type of Work Meters
================ ==============
Swim 2,300 45.10%
Kick 1,050 20.59%
Pull 1,000 19.61%
Drill 750 14.71%
6/25金曜日自主メニュー
-県高校初日-
Daily Workout [1996] for Friday, June 25, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
600 6:30 PM 2 x 300 on 4:30 w-up/200cho-100IMdrl REC S MIX 1:30
1,000 6:40 PM 1 x 200 on 3:30 Kick your choice } 2x REC K CHO 1:45
1 x 300 on 5:15 Individual Medley } EN1 K IM 1:45
200 6:59 PM 1 x 200 on 3:00 IM/Hard! SP1 S IM 1:30
100 7:03 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:06 PM 4 x 100 on 1:30 Freestyle 2/25brs. } 2x EN1 P FR 1:30
2 x 50 on :50 1/bk-rec,2/fr-dps } REC P FRB 1:40
500 7:23 PM 1 x 500 on 9:00 free-bk/sideK-stk REC D FRB 1:48
1,500 7:33 PM 4 x 25 on :30 Free/dog pull } 1x REC D FR 2:00
4 x 100 on 1:30 Freestyle/ez } EN1 S FR 1:30
4 x 25 on :30 Free/side stk } REC D FR 2:00
4 x 100 on 1:30 Freestyle/Mid } EN2 S FR 1:30
4 x 25 on :30 Free/head up swm } REC D FR 2:00
4 x 100 on 1:30 Freestyle/Hard! } EN3 S FR 1:30
400 7:58 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:04 PM Finish time. Total: 5,300 meters. Stress Value = 73
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,500 47.17% Freestyle 2,300 43.40%
Aerobic Base 1,800 33.96% IM 800 15.09%
Anaerobic Thresh 400 7.55% your choice 900 16.98%
MaxVO2 400 7.55% Mix-stroke 600 11.32%
Lactate Toleranc 200 3.77% Free-Backstroke 700 13.21%
Type of Work Meters
================ ==============
Swim 2,500 47.17%
Kick 1,000 18.87%
Pull 1,000 18.87%
Drill 800 15.09%
6/26土曜日自主メニュー
-県高校２日目-
午後練、なし。
必要に応じ各自自主トレ。
Daily Workout [1998] for Saturday, June 26, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,500 7:00 AM 5 x 300 on 4:30 Warm-up/cho-IM alt REC S MIX 1:30
1,200 7:24 AM 4 x 50 on :45 Your Stroke/des } 3x EN1 P STK 1:30
2 x 100 on 1:20 Freestyle/dps } EN1 P FR 1:20
600 7:42 AM 12 x 50 on :55 drl.k-R-L-swm x 3set EN1 D STK 1:50
300 7:54 AM 1 x 25 on :30 Sprint no breath } 3x SP3 S STK 2:00
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
1 x 25 on 1:00 drl.your stk } REC D STK 4:00
800 8:03 AM 8 x 100 on 1:50 Kick Cho/Hard! U1:20 EN3 K CHO 1:50
300 8:19 AM 12 x 25 on :35 dps-sub/1-4des x3set EN1 S STK 2:20
400 8:27 AM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:33 AM Finish time. Total: 5,100 meters. Stress Value = 79
～自主トレ、水中練習、陸上ケア等各自必要なことを実施。
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,125 41.67% Freestyle 600 11.76%
Aerobic Base 2,100 41.18% Your stroke 1,650 32.35%
MaxVO2 800 15.69% your choice 1,350 26.47%
Alactate 75 1.47% Mix-stroke 1,500 29.41%
Type of Work Meters
================ ==============
Swim 2,425 47.55%
Kick 800 15.69%
Pull 1,200 23.53%
Drill 675 13.24%
Daily Workout [1999] for Tuesday, June 29, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,800 6:30 PM 1 x 800 on 12:00 400choice-400IMswim } 1x REC S MIX 1:30
1 x 600 on 7:00 Kick/300STK-300uwk } EN1 K STK 1:10
1 x 400 on 6:00 Pull/25scull-75dps } EN1 P CHO 1:30
100 6:57 PM 4 x 25 on 1:30 Dive! SP3 S CHO 6:00
100 7:05 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,800 7:09 PM 8 x 50 on 1:00 Your Stroke/7H1E } 1x SP1 S IM 2:00
1 x 200 on 4:00 IM/12.5E25H37.5E50H~ } EN2 S IM 2:00
8 x 50 on 1:00 Your Stroke/1E1H } SP1 S STK 2:00
1 x 200 on 4:00 Your Stroke/100E100H } EN3 S STK 2:00
8 x 50 on 1:00 Free/2E4H2E } SP1 S FR 2:00
1 x 200 on 3:00 Free/Hard!! } SP1 S FR 1:30
200 7:46 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
1,200 7:52 PM 1 x 400 on 6:00 Fins/Kick orBR K } 1x EN1 K FIN 1:30
1 x 400 on 6:00 Pad pv/Speed Play } EN1 P CHO 1:30
1 x 400 on 7:00 Drills } REC D CHO 1:45
8:13 PM 2:00 Rest S :00
300 8:15 PM 1 x 100 on 4:00 Dash Kick 1:10-15! } 1x SP1 K CHO 4:00
1 x 100 on 4:00 Pad v/Swim Best Time } SP1 P CHO 4:00
1 x 100 on 2:00 Swim/Max! } SP2 S CHO 2:00
300 8:27 PM 1 x 300 on 5:00 ez kick REC K CHO 1:40
200 8:34 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:37 PM Finish time. Total: 6,000 meters. Stress Value = 194
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,000 33.33% Freestyle 600 10.00%
Aerobic Base 1,800 30.00% IM 600 10.00%
Anaerobic Thresh 200 3.33% Your stroke 1,200 20.00%
MaxVO2 200 3.33% Fins 400 6.67%
Lactate Toleranc 1,600 26.67% your choice 2,400 40.00%
Peak Lactate 100 1.67% Mix-stroke 800 13.33%
Alactate 100 1.67%
Type of Work Meters
================ ==============
Swim 3,300 55.00%
Kick 1,400 23.33%
Pull 900 15.00%
Drill 400 6.67%