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8/14朝食
Daily Workout [2690] for Wednesday, August 14, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET           2 minutes rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,200  9:30 AM  1 x 200 on  3:00 Warm-up              } 1x  REC S CHO  1:30
                 1 x 200 on  3:20 Butterfly drills     }     REC D FLY  1:40
                 1 x 200 on  3:20 Backstroke pull      }     REC P BK   1:40
                 1 x 200 on  3:40 Breaststroke kickdrl }     REC K BR   1:50
                 1 x 400 on  6:00 Free speed play      }     EN1 S FR   1:30
   300  9:52 AM  1 x 100 on  2:30 Kick/15m Dash ez } 1x      SP3 K CHO  2:30
                 1 x 100 on  2:30 Pull/"           }         SP3 P CHO  2:30
                 1 x 100 on  2:30 Swim/"           }         SP3 S CHO  2:30
   100 10:02 AM  1 x 100 on  3:00 Recovery/swim-down         REC S CHO  3:00
 1,200 10:07 AM  4 x  50 on  1:00 IMord/en2 400pace    } 4x  EN2 S IM   2:00
                 1 x 100 on  2:00 50switch/40-60m hard }     EN2 S MIX  2:00
                                  Fu rec swimdown 3km  }               
   100 10:33 AM  1 x 100 on  3:00 Recovery/swim-down         REC S CHO  3:00
   100 10:38 AM  2 x  50 on  4:00 Dive! Faster Than          SP2 S STK  8:00
                                  Yesterday!                           
   100 10:48 AM  1 x 100 on  3:00 Recovery/swim-down         REC S CHO  3:00
                                  Aya rec swimdawn 4km 
 4,000 10:53 AM  1 x 800 on 12:00 Individual Medley } 1x     EN1 S IM   1:30
                                  set desc.         }                  
                 1 x 600 on  9:00 Individual Medley }        EN2 S IM   1:30
                 1 x 400 on  6:00 Individual Medley }        EN2 S IM   1:30
                 1 x 200 on  3:00 Individual Medley }        EN3 S IM   1:30
                 1 x 200 on  3:00 Free              }        EN1 S FR   1:30
                 1 x 400 on  6:00 Free              }        EN2 S FR   1:30
                 1 x 600 on  9:00 Free              }        EN2 S FR   1:30
                 1 x 800 on 12:00 Free ALL OUT!     }        EN3 S FR   1:30
   400 11:55 AM  1 x 400 on  6:00 Recovery/swim-down         REC S CHO  1:30
       12:01 PM Finish time.  Total: 7,500 meters.  Stress Value = 176

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,500  20.00%  Freestyle         2,400  32.00%
    Aerobic Base      1,400  18.67%  Backstroke          200   2.67%
    Anaerobic Thresh  3,200  42.67%  Breaststroke        200   2.67%
    MaxVO2            1,000  13.33%  Butterfly           200   2.67%
    Peak Lactate        100   1.33%  IM                2,800  37.33%
    Alactate            300   4.00%  Your stroke         100   1.33%
                                     your choice       1,200  16.00%
    Type of Work             Meters  Mix-stroke          400   5.33%
    ================ ==============
    Swim              6,700  89.33%
    Kick                300   4.00%
    Pull                300   4.00%
    Drill               200   2.67%

| ウラシマん | 09:30 | comments(0) | - |
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TeamK-1競泳本店
先にこちらを読んで下さい^^。

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