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インターハイ後8/22-8/24から全国JOCまでの練習
チーム用メニューメモ

 
  Daily Workout [2695] for Thursday, August 22, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
   800  6:30 AM  1 x 800 on 16:00 Warm-up                   REC S CHO  2:00
 1,200  6:47 AM  4 x  50 on   :45 Individual Med ord. } 1x  EN1 S IM   1:30
                 4 x 100 on  1:30 "                   }     EN1 S IM   1:30
                 4 x 150 on  2:15 "                   }     EN2 S IM   1:30
   200  7:06 AM  8 x  25 on   :40 hypo/odd 1b25e,2b25H      SP1 S FR   2:40
 2,400  7:13 AM  8 x 100 on  1:20 Free             } 1x     EN1 S FR   1:20
                             1:00 rest             }            S       :00
                 8 x 100 on  1:30 Free (fu-BK      }        EN2 S BK   1:30
                                  60sec rest       }                  
                 8 x 100 on  1:40 Free H           }        EN3 S FR   1:40
   100  7:51 AM  1 x 100 on  2:00 Recovery/swim-down        REC S CHO  2:00
   400  7:54 AM  1 x 400 on  6:00 ez kick&recovery          REC S CHO  1:30
        8:00 AM Finish time.  Total: 5,100 meters.  Stress Value = 117

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,300  25.49%  Freestyle         1,800  35.29%
    Aerobic Base      1,400  27.45%  Backstroke          800  15.69%
    Anaerobic Thresh  1,400  27.45%  IM                1,200  23.53%
    MaxVO2              800  15.69%  your choice       1,300  25.49%
    Lactate Toleranc    200   3.92%
                                   
    Type of Work             Meters
    ================ ==============
    Swim              5,100 100.00%

               Daily Workout [2696] for Thursday, August 22, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
   600  6:30 PM   6 x 100 on 1:30 Warm-up/fr-Im-bk alt       REC S MIX  1:30
   600  6:40 PM   1 x 600 on 8:30 Fins/kick&drills           REC K FIN  1:25
   300  6:50 PM  12 x  25 on  :40 Odd dr60" Ev SP20"         SP3 D FIN  2:40
 1,200  6:59 PM   4 x  25 on  :25 Individual Medley } 3x     EN1 P IM   1:40
                  3 x 100 on 1:30 Fr/des.1/5b orBK  }        EN2 P FR   1:30
 1,200  7:19 PM   8 x  50 on  :55 Kick/IMord orSTK     } 1x  EN1 K IM   1:50
                  8 x  50 on  :55 Kick drills/Br orSTK }     EN1 D BR   1:50
                  8 x  50 on  :55 Kick&Swim STK spdply }     EN1 K STK  1:50
   100  7:42 PM   1 x 100 on 4:00 Recovery/swim-down         REC S CHO  4:00
 2,400  7:47 PM   8 x 100 on 1:40 Kick Hard!        } 1x     EN3 K FR   1:40
                             1:00 rest              }            S       :00
                  8 x 100 on 1:30 Pull Hard!(pad-pv }        EN3 P FR   1:30
                             1:00 rest              }            S       :00
                  8 x 100 on 1:20 Swim Hard!        }        EN3 S FR   1:20
   400  8:26 PM   8 x  50 on 1:00 rec forming.               REC S CHO  2:00
        8:34 PM Finish time.  Total: 6,800 meters.  Stress Value = 208

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,700  25.00%  Freestyle         3,300  48.53%
    Aerobic Base      1,500  22.06%  Breaststroke        400   5.88%
    Anaerobic Thresh    900  13.24%  IM                  700  10.29%
    MaxVO2            2,400  35.29%  Your stroke         400   5.88%
    Alactate            300   4.41%  Fins                900  13.24%
                                     your choice         500   7.35%
    Type of Work             Meters  Mix-stroke          600   8.82%
    ================ ==============
    Swim              1,900  27.94%
    Kick              2,200  32.35%
    Pull              2,000  29.41%
    Drill               700  10.29%

                Daily Workout [2697] for Friday, August 23, 2013
                     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  6:30 PM   1 x 100 on 1:45 IM/drills            } 1x  REC D IM   1:45
                  1 x 200 on 3:15 Backstroke/pull      }     EN1 P BK   1:38
                  1 x 300 on 5:15 Breaststroke/kickdrl }     EN1 K BR   1:45
                  1 x 400 on 6:00 Free 1/3brth         }     EN1 S FR   1:30
   600  6:48 PM   6 x 100 on 1:45 Kick/4ord.2switch50        EN1 K IM   1:45
   600  7:00 PM   6 x 100 on 1:45 Pull/4ord.2switch50        EN1 P IM   1:45
   300  7:12 PM   6 x  50 on 1:00 Swim/4ord.2switch25        EN2 S IM   2:00
                                  speed play. (or FR                   
   300  7:19 PM  12 x  25 on  :40 Br/UWK,Hupdol,2H,alt       EN2 D BR   2:40
   400  7:28 PM   8 x  50 on 1:10 Breaststroke/Hard.         SP1 S BR   2:20
   100  7:39 PM   1 x 100 on 3:00 Recovery/swim-down         REC S CHO  3:00
 1,200  7:43 PM   8 x  50 on  :50 IM ord. 3ez-1Hard } 3x     EN2 S IM   1:40
                             1:00 rest/8t-switch    }            S       :00
   800  8:07 PM   8 x 100 on 1:45 Free HR26-28               EN2 S FR   1:45
                                  HR desc.                             
   400  8:22 PM   8 x  50 on 1:00 Recovery/swim-down         REC S CHO  2:00
        8:30 PM Finish time.  Total: 5,700 meters.  Stress Value = 116

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery    600  10.53%  Freestyle         1,200  21.05%
    Aerobic Base      2,100  36.84%  Backstroke          200   3.51%
    Anaerobic Thresh  2,600  45.61%  Breaststroke      1,000  17.54%
    Lactate Toleranc    400   7.02%  IM                2,800  49.12%
                                     your choice         500   8.77%
    Type of Work             Meters
    ================ ==============
    Swim              3,600  63.16%
    Kick                900  15.79%
    Pull                800  14.04%
    Drill               400   7.02%


               Daily Workout [2698] for Saturday, August 24, 2013
                     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  6:30 AM   1 x 100 on 1:45 IM/drills            } 1x  REC D IM   1:45
                  1 x 200 on 3:15 Backstroke/pull      }     EN1 P BK   1:38
                  1 x 300 on 5:15 Breaststroke/kickdrl }     EN1 K BR   1:45
                  1 x 400 on 6:00 Free 1/3brth         }     EN1 S FR   1:30
   300  6:48 AM  12 x  25 on  :40 Br/UWK,Hupdol,2H,alt       EN2 D BR   2:40
 1,200  6:57 AM   4 x  50 on 1:00 2ord,2switch 20HE,EH } 4x  EN2 S IM   2:00
                  1 x 100 on 2:30 Recovery/swim-down   }     REC S CHO  2:30
   100  7:24 AM   1 x 100 on 3:00 Recovery/swim-down         REC S CHO  3:00
 1,000  7:28 AM   2 x  50 on 1:00 Butterfly/Hard.    } 1x    SP1 S FLY  2:00
                  4 x  50 on  :45 Backstroke/desc.   }       EN2 S BK   1:30
                  6 x  50 on  :50 Breaststroke/Hard. }       EN3 S BR   1:40
                  8 x  50 on  :45 Free/desc to max!  }       EN3 S FR   1:30
   400  7:45 AM   8 x  50 on 1:00 Recovery/swim-down         REC S CHO  2:00
        7:53 AM Finish time.  Total: 4,000 meters.  Stress Value = 94

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,000  25.00%  Freestyle           800  20.00%
    Aerobic Base        900  22.50%  Backstroke          400  10.00%
    Anaerobic Thresh  1,300  32.50%  Breaststroke        900  22.50%
    MaxVO2              700  17.50%  Butterfly           100   2.50%
    Lactate Toleranc    100   2.50%  IM                  900  22.50%
                                     your choice         900  22.50%
    Type of Work             Meters
    ================ ==============
    Swim              3,100  77.50%
    Kick                300   7.50%
    Pull                200   5.00%
    Drill               400  10.00%
| ウラシマん | 15:22 | 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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