うれしそうな泳ぎ
2011.06.28 Tuesday | category:談
6/23-/25の中学生と大人組の競泳練習メニュー
2011.06.22 Wednesday | category:談
6/23(木)-6/25(土)までの中学生&大人組の練習をアップしておきます。 不在時は、メニューにて自主練習でよろしくね。 中学生はハードに!! 大人組は各自スケジュールに合わせて、変更可能! Daily Workout [2227] for Thursday, June 23, 2011 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 6:00 Cho-flyfr-bkfr-brfr REC S FRM 1:30 1,000 6:55 PM 5 x 200 on 2:30 Padv/descend EN2 P PAD 1:15 1,000 7:09 PM 10 x 100 on 1:25 pv/3flbk-3bkbr4frdes EN2 P IM 1:25 100 7:25 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,100 7:28 PM 1 x 50 on :40 Free/set des } 1x EN1 S FR 1:20 1 x 100 on 1:20 Free } EN1 S FR 1:20 1 x 200 on 2:40 Free } EN1 S FR 1:20 1 x 300 on 3:50 Free } EN2 S FR 1:17 1 x 400 on 5:00 Free } EN2 S FR 1:15 1 x 400 on 4:50 Free } EN3 S FR 1:13 1 x 300 on 3:50 Free } EN2 S FR 1:17 1 x 200 on 2:40 Free } EN2 S FR 1:20 1 x 100 on 1:20 Free } EN1 S FR 1:20 1 x 50 on :40 Free } EN1 S FR 1:20 200 7:56 PM 8 x 25 on :30 Free-bk REC D FRB 2:00 1,000 8:01 PM 20 x 50 on :50 1-4kick des 5xsides EN2 K FR 1:40 400 8:19 PM 16 x 25 on :30 IM/drill by4t REC D IM 2:00 600 8:28 PM 1 x 600 on 9:00 Fins/IM kick&drills REC K IM 1:30 200 8:38 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 8:42 PM Finish time. Total: 8,200 meters. Stress Value = 124 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 3,100 37.80% Freestyle 3,100 37.80% Aerobic Base 500 6.10% IM 2,000 24.39% Anaerobic Thresh 4,200 51.22% Free-medley 1,600 19.51% MaxVO2 400 4.88% Paddles 1,000 12.20% your choice 300 3.66% Type of Work Meters Free-Backstroke 200 2.44% ================ ============== Swim 4,000 48.78% Kick 1,600 19.51% Pull 2,000 24.39% Drill 600 7.32% Daily Workout [2228] for Friday, June 24, 2011 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 1000 on 15:00 w-up REC S CHO 1:30 500 6:46 PM 10 x 50 on :50 Kick&Swim/br+IM EN1 D BR 1:40 1,200 6:56 PM 3 x 400 on 5:45 kick&drill/Fins on EN1 K CHO 1:26 100 7:15 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,700 7:18 PM 10 x 50 on :50 Stroke(IM-BR)/1-5des } 1x EN2 S STK 1:40 3 x 200 on 2:45 Individual Medley } EN2 S IM 1:23 4 x 400 on 5:15 Free/5:00~des } EN2 S FR 1:19 100 7:57 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,000 8:00 PM 20 x 100 on 1:30 IM-Bk-FR-25br75fr 5t EN1 P IM 1:30 200 8:31 PM 8 x 25 on :30 3drill/1sprint swm SP3 D STK 2:00 200 8:36 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 8:40 PM Finish time. Total: 8,000 meters. Stress Value = 109 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,400 17.50% Freestyle 1,600 20.00% Aerobic Base 3,700 46.25% Breaststroke 500 6.25% Anaerobic Thresh 2,700 33.75% IM 2,600 32.50% Alactate 200 2.50% Your stroke 700 8.75% your choice 2,600 32.50% Type of Work Meters ================ ============== Swim 4,100 51.25% Kick 1,200 15.00% Pull 2,000 25.00% Drill 700 8.75% Daily Workout [2229] for Saturday, June 25, 2011 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================== === = === ==== 3,200 7:00 AM 4 x 100 on 1:30 W-up } 2x EN1 S CHO 1:30 1 x 400 on 5:30 Pull } EN1 P CHO 1:23 2 x 200 on 3:15 K&SWM } EN1 S IM 1:38 1 x 400 on 5:00 Free } EN2 S FR 1:15 200 7:47 AM 8 x 25 on :30 Stk/3t,sp3-1ez SP3 S STK 2:00 400 7:52 AM 4 x 100 on 1:45 Recovery/ez kick REC K CHO 1:45 1,400 8:00 AM 8 x 50 on :40 Free/dps } 1x EN1 S FR 1:20 1 x 100 on 1:40 Recovery/swim-down } REC S CHO 1:40 8 x 50 on :45 Free/EH,HE alt } EN2 S FR 1:30 1 x 100 on 1:45 Recovery/swim-down } REC S CHO 1:45 8 x 50 on :50 Free/1E-1hard } EN3 S FR 1:40 100 8:23 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,600 8:26 AM 1 x 100 on 1:30 Individual Medley } 1x EN1 S IM 1:30 1 x 200 on 2:55 Individual Medley } EN1 S IM 1:28 1 x 300 on 4:15 Individual Medley } EN2 S IM 1:25 1 x 400 on 5:30 Individual Medley } EN2 S IM 1:23 1 x 300 on 4:05 Individual Medley } EN3 S IM 1:22 1 x 200 on 2:40 Individual Medley } EN3 S IM 1:20 1 x 100 on 1:15 Individual Medley } EN3 S IM 1:15 600 8:50 AM 3 x 200 on 3:10 Recovery/drill REC D CHO 1:35 9:00 AM Finish time. Total: 7,500 meters. Stress Value = 151 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,300 17.33% Freestyle 2,000 26.67% Aerobic Base 3,100 41.33% IM 2,400 32.00% Anaerobic Thresh 1,900 25.33% Your stroke 200 2.67% MaxVO2 1,000 13.33% your choice 2,900 38.67% Alactate 200 2.67% Type of Work Meters ================ ============== Swim 5,700 76.00% Kick 400 5.33% Pull 800 10.67% Drill 600 8.00%
6/16-/21の競泳練習メニュー(stk,IM,dis)
2011.06.22 Wednesday | category:談
Daily Workout [2220] for Thursday, June 16, 2011 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 ====== ======== ============================================ === = === ==== 1,800 6:30 PM 1 x 800 on 12:30 Warm-up/skps } 1x REC D CHO 1:34 1 x 400 on 6:00 25drls-75swm/IM } EN1 D IM 1:30 1 x 200 on 3:00 Free/speed play } EN2 S FR 1:30 1 x 400 on 6:00 25drls-75swm/Stroke } EN1 D STK 1:30 200 6:59 PM 8 x 25 on :40 Sprint-ez(Headup etc SP3 S STK 2:40 1,200 7:06 PM 4 x 100 on 1:30 Individual Med/ord. } 1x EN1 P IM 1:30 4 x 100 on 1:25 Free/25bk-jog } EN1 P FRB 1:25 4 x 100 on 1:20 Free/desc. } EN2 P FR 1:20 1,200 7:25 PM 1 x 400 on 6:30 Individual Med/Kick } 1x EN1 K IM 1:38 1 x 400 on 6:30 Your Stroke(IM-Br) } EN1 K STK 1:38 1 x 400 on 6:00 Fins Kick } EN1 K FIN 1:30 100 7:46 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 600 7:50 PM 20 x 25 on 1:00 MID/25Dive!orFins sp } 1x SP3 S STK 4:00 25recovery } IM/10x100 2'mix sets } DIS/10x150 EMH&Hby5t } } 1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00 1,000 8:15 PM 10 x 100 on 1:15 IM&DIS/Free 400pace EN3 S FR 1:15 MID/10x50-100F.P IM7,000m/DIS7,500m 400 8:29 PM 8 x 50 on :50 Recovery/good stroke REC S CHO 1:40 8:36 PM Finish time. Total: 6,500 meters. Stress Value = 141 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,400 21.54% Freestyle 1,600 24.62% Aerobic Base 2,800 43.08% IM 1,200 18.46% Anaerobic Thresh 600 9.23% Your stroke 1,500 23.08% MaxVO2 1,000 15.38% Fins 400 6.15% Alactate 700 10.77% your choice 1,400 21.54% Free-Backstroke 400 6.15% Type of Work Meters ================ ============== Swim 2,500 38.46% Kick 1,200 18.46% Pull 1,200 18.46% Drill 1,600 24.62% Daily Workout [2221] for Friday, June 17, 2011 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 ====== ======== ========================================== === = === ==== 1,800 6:30 PM 1 x 500 on 7:30 w-up/your choice } 1x REC S CHO 1:30 5 x 100 on 1:20 Free/d.p.s } EN1 S FR 1:20 4 x 200 on 3:00 Individual Medley } EN2 S IM 1:30 200 6:58 PM 8 x 25 on :45 1-3,15m/4,25m max SP3 P STK 3:00 200 7:06 PM 1 x 200 on 5:00 your choice REC S CHO 2:30 1,200 7:13 PM 1 x 100 on 3:00 MID/1-3des to MAX! } 3x SP1 S STK 3:00 IM&DIS/200MAX! } 1 x 300 on 7:00 Recovery/swim-down } REC S CHO 2:20 800 7:45 PM 8 x 100 on 1:40 2recovery,2drl&swm EN1 D IM 1:40 1,100 8:00 PM 3 x 100 on 1:20 stk/bld up&turning } 2x EN2 S STK 1:20 1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00 4 x 50 on :45 stk/fast your 200sp. } EN3 S STK 1:30 1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00 100 8:20 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 200 8:24 PM 8 x 25 on 1:00 Dive&recovery SP3 S CHO 4:00 400 8:34 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30 8:40 PM Finish time. Total: 6,000 meters. Stress Value = 116 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,200 36.67% Freestyle 500 8.33% Aerobic Base 1,300 21.67% IM 1,600 26.67% Anaerobic Thresh 1,400 23.33% Your stroke 1,500 25.00% MaxVO2 400 6.67% your choice 2,400 40.00% Lactate Toleranc 300 5.00% Alactate 400 6.67% Type of Work Meters ================ ============== Swim 5,000 83.33% Pull 200 3.33% Drill 800 13.33% Daily Workout [2222] for Saturday, June 18, 2011 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 7:00 AM 1 x 500 on 8:00 100swim-25drill alt REC S CHO 1:36 1,000 7:10 AM 5 x 200 on 3:15 IM/50drl(jog)-150swm EN1 D IM 1:38 500 7:28 AM 20 x 25 on :30 Stk/2t10msp3-1tez-1t SP3 S STK 2:00 25sp3-1tez 100 7:40 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 7:44 AM 10 x 100 on 1:45 2STK spd-ply/1cho ez EN2 S STK 1:45 100 8:03 AM 1 x 100 on 2:00 Recovery/swim-down REC S BK 2:00 100 8:07 AM 4 x 25 on 2:00 Dive! SP3 S STK 8:00 400 8:17 AM 1 x 400 on 6:00 Pull REC P CHO 1:30 400 8:25 AM 1 x 400 on 6:00 Kick REC K CHO 1:30 1,000 8:33 AM 1 x 1000 on 20:00 F.P REC S CHO 2:00 DIS/PULL 2000m 8:55 AM Finish time. Total: 5,100 meters. Stress Value = 59 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,500 49.02% Backstroke 100 1.96% Aerobic Base 1,000 19.61% IM 1,000 19.61% Anaerobic Thresh 1,000 19.61% Your stroke 1,600 31.37% Alactate 600 11.76% your choice 2,400 47.06% Type of Work Meters ================ ============== Swim 3,300 64.71% Kick 400 7.84% Pull 400 7.84% Drill 1,000 19.61% Daily Workout [2226] for Saturday, June 18, 2011 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 3:00 PM 1 x 800 on 12:00 atPI(50m)/swim,uwk REC D CHO 1:30 ,scull,krlsIM by200 1,200 3:14 PM 4 x 100 on 1:40 Kick } 1x EN1 K CHO 1:40 :20 rest } S :00 4 x 100 on 1:40 Pull } EN1 P CHO 1:40 :20 rest } S :00 4 x 100 on 1:40 Swim/speed play } EN1 S CHO 1:40 1,200 3:36 PM 12 x 100 on 1:20 DIS/pad-v EN2 S FR 1:20 MID/START&TURNING 2,300 3:54 PM 10 x 50 on 1:10 DIS ALL HARD/STK4h1e } 1x SP1 S STK 2:20 IM order by10t } 1 x 100 on 1:30 DIS recovery/STKrest } REC S CHO 1:30 10 x 50 on 1:00 STK/3h1e1rest&3h } SP1 S STK 2:00 1 x 100 on 1:30 Recovery or rest } REC S CHO 1:30 10 x 50 on :50 Free or IM(br/midres } EN3 S STK 1:40 STK 2x50race pace } 1 x 100 on 1:30 Recovery or rest } REC S CHO 1:30 10 x 50 on :40 Free hard/stk rest } EN3 S FR 1:20 400 4:37 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40 4:44 PM Finish time. Total: 5,900 meters. Stress Value = 194 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,500 25.42% Freestyle 1,700 28.81% Aerobic Base 1,200 20.34% Your stroke 1,500 25.42% Anaerobic Thresh 1,200 20.34% your choice 2,700 45.76% MaxVO2 1,000 16.95% Lactate Toleranc 1,000 16.95% Type of Work Meters ================ ============== Swim 4,300 72.88% Kick 400 6.78% Pull 400 6.78% Drill 800 13.56% Daily Workout [2223] for Monday, June 20, 2011 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 ====== ======== ========================================== === = === ==== 1,200 6:30 PM 3 x 400 on 6:00 w-up/swim-pull-kick REC D CHO 1:30 900 6:50 PM 4 x 25 on :30 uwk,fist,scull,h-up } 4x REC D CHO 2:00 1 x 100 on 2:00 Individual Medley } EN1 S IM 2:00 1 x 25 on :30 Your Stroke/sp3 } SP3 S STK 2:00 100 7:10 PM 1 x 100 on 2:00 Recovery/drill REC D CHO 2:00 1,200 7:14 PM 8 x 50 on 1:00 2form-1race pace alt } 1x EN2 S STK 2:00 8 x 50 on :50 Your Stroke/pull } EN1 S STK 1:40 8 x 50 on :55 Your Stroke/K&S form } EN1 K STK 1:50 100 7:38 PM 1 x 100 on 2:00 Recovery/drill REC D CHO 2:00 Mid-high/F.P 800 7:42 PM 8 x 100 on 1:40 Kick choice(IM-br EN1 K CHO 1:40 800 7:57 PM 8 x 100 on 1:30 Pull/-4notfr-8frdesc EN1 P MIX 1:30 800 8:11 PM 8 x 100 on 1:20 Free/6H1ez1MAX EN3 S FR 1:20 400 8:23 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30 8:29 PM Finish time. Total: 6,300 meters. Stress Value = 97 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,200 34.92% Freestyle 800 12.70% Aerobic Base 2,800 44.44% IM 400 6.35% Anaerobic Thresh 400 6.35% Your stroke 1,300 20.63% MaxVO2 800 12.70% your choice 3,000 47.62% Alactate 100 1.59% Mix-stroke 800 12.70% Type of Work Meters ================ ============== Swim 2,500 39.68% Kick 1,200 19.05% Pull 800 12.70% Drill 1,800 28.57% Daily Workout [2225] for Tuesday, June 21, 2011 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================= === = === ==== MID-high/60min F.P DIS-high/90min F.P 1,000 6:30 PM 5 x 200 on 2:55 w-up/50ch-100IM-50fr REC S MIX 1:28 600 6:46 PM 1 x 100 on 1:45 stk/drill choice } 4x REC D STK 1:45 1 x 50 on 1:00 stk/25m max-ez } SP3 S STK 2:00 1,700 6:58 PM 5 x 100 on 1:30 Butterfly/50ez-H } 1x EN2 S FLY 1:30 8 x 50 on :40 Freestyle set desc } EN1 S STK 1:20 5 x 100 on 1:30 Backstroke/50ez-H } EN2 S BK 1:30 6 x 50 on :40 Freestyle } EN2 S STK 1:20 1,300 7:24 PM 5 x 100 on 1:40 Breaststroke/50ez-H } 1x EN2 S BR 1:40 4 x 50 on :40 Freestyle } EN3 S STK 1:20 5 x 100 on 1:20 Freestyle/50ez-H } EN2 S FR 1:20 2 x 50 on :40 Freestyle } EN3 S STK 1:20 100 7:44 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,600 7:47 PM 4 x 400 on 5:30 Fins/1stkdrl-2uwk-1k EN2 K FIN 1:23 UENO F.P 1,600 8:10 PM 4 x 400 on 5:00 Pad-v/descend EN2 P FR 1:15 400 8:31 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40 8:38 PM Finish time. Total: 8,300 meters. Stress Value = 154 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,900 22.89% Freestyle 2,100 25.30% Aerobic Base 400 4.82% Backstroke 500 6.02% Anaerobic Thresh 5,500 66.27% Breaststroke 500 6.02% MaxVO2 300 3.61% Butterfly 500 6.02% Alactate 200 2.41% Your stroke 1,600 19.28% Fins 1,600 19.28% Type of Work Meters your choice 500 6.02% ================ ============== Mix-stroke 1,000 12.05% Swim 4,700 56.63% Kick 1,600 19.28% Pull 1,600 19.28% Drill 400 4.82%
週末は県高校
2011.06.21 Tuesday | category:談
見てはいけない5/19-6/14の競泳練習メニュー
2011.06.14 Tuesday | category:談
題名に深い意味はありません^^。 見てはいけないって言ったらみたくなるかなぁと。 そだ、以前シマコスに連絡もらってた方、あの強いチームのコーチやってん。 ほんまなんも知らんよな、ウラシマん(-_-;)。
Daily Workout [2200] for Thursday, May 19, 2011
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 1 x 800 on 12:00 Warm-up/400-neg REC S CHO 1:30 1,800 6:44 PM 6 x 100 on 1:40 Kick/5,6IM } 1x EN1 K FRM 1:40 6 x 100 on 1:30 Pull/5,6IM } EN1 P FRM 1:30 6 x 100 on 1:20 Kick/5,6IM } EN1 S FRM 1:20 1,000 7:13 PM 20 x 50 on :50 Stroke(IM-Br)2k2d1sw EN1 D STK 1:40 5x Step-Hard/goodstk 550 7:31 PM 8 x 25 on :30 4Hard,1E1Sprintx2 } 1x SP3 S STK 2:00 3 x 50 on 1:00 1EZ,2Hard } SP1 S STK 2:00 1 x 75 on 2:00 Recovery/swim-down } REC S CHO 2:40 1 x 25 on 1:00 Swim Sprint. } SP3 S STK 4:00 1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00 1,200 7:46 PM 24 x 50 on :50 IM(IM4x3+Fr)Hard EN3 S IM 1:40 STK/3des-1ex4s&cho 200 8:08 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 1,150 8:13 PM 8 x 50 on :50 Pull/not stroke&Fr } 1x REC P CHO 1:40 8 x 50 on :50 Kick/not stroke&Fr } REC K CHO 1:40 1 x 350 on 5:00 Recovery/swim-down } REC S CHO 1:26 8:32 PM Finish time. Total: 6,700 meters. Stress Value = 133 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,325 34.70% IM 1,200 17.91% Aerobic Base 2,800 41.79% Your stroke 1,375 20.52% MaxVO2 1,200 17.91% Free-medley 1,800 26.87% Lactate Toleranc 150 2.24% your choice 2,325 34.70% Alactate 225 3.36% Type of Work Meters ================ ============== Swim 3,700 55.22% Kick 1,000 14.93% Pull 1,000 14.93% Drill 1,000 14.93% Daily Workout [2201] for Friday, May 20, 2011 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 ====== ======== ========================================== === = === ==== 1,800 6:30 PM 6 x 50 on :45 Warm-up } 3x REC S CHO 1:30 3 x 100 on 1:25 Individual Medley } EN1 S IM 1:25 800 6:58 PM 4 x 50 on :50 Strk/KRLS by1t } 4x EN1 D STK 1:40 IM/order by1set,swm } 1,500 7:13 PM 15 x 100 on 1:20 Free/4xH(mid All H) EN2 S FR 1:20 100 7:35 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 7:39 PM 20 x 50 on :45 Pv.1/9free or choice EN1 P CHO 1:30 1,000 7:56 PM 20 x 50 on :50 10t/GK,10t/Board K EN1 K STK 1:40 IM/Breaststroke 100 8:14 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 400 8:19 PM 16 x 25 on :40 Swim/SPRINT sets SP3 S STK 2:40 Stk or IM order 400 8:31 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40 8:38 PM Finish time. Total: 7,100 meters. Stress Value = 91 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,500 21.13% Freestyle 1,500 21.13% Aerobic Base 3,700 52.11% IM 900 12.68% Anaerobic Thresh 1,500 21.13% Your stroke 2,200 30.99% Alactate 400 5.63% your choice 2,500 35.21% Type of Work Meters ================ ============== Swim 4,300 60.56% Kick 1,000 14.08% Pull 1,000 14.08% Drill 800 11.27% Daily Workout [2202] for Saturday, May 21, 2011 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 7:00 AM 5 x 100 on 1:25 Warm-up REC S CHO 1:25 1,000 7:09 AM 1 x 150 on 2:10 Fins/choice } 4x EN1 K FIN 1:27 4 x 25 on :40 Drl-UWK-Drl-SPSWM } SP3 D STK 2:40 1,000 7:30 AM 5 x 200 on 2:30 Fr/onPV 45678brs/1t EN2 P FR 1:15 100 7:44 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 800 7:48 AM 16 x 50 on :50 Butterfly/10K-15SWM EN2 S FLY 1:40 800 8:03 AM 16 x 50 on :45 Backstroke/10k-15SWM EN2 S BK 1:30 STK is 16ALL Hard. 800 8:17 AM 8 x 100 on 1:40 Breaststroke/25drl EN2 S BR 1:40 1,200 8:32 AM 6 x 200 on 2:40 Free/1.3.5 Hard! EN2 S FR 1:20 400 8:50 AM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40 8:57 AM Finish time. Total: 6,600 meters. Stress Value = 125 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,000 15.15% Freestyle 2,200 33.33% Aerobic Base 600 9.09% Backstroke 800 12.12% Anaerobic Thresh 4,600 69.70% Breaststroke 800 12.12% Alactate 400 6.06% Butterfly 800 12.12% Your stroke 400 6.06% Type of Work Meters Fins 600 9.09% ================ ============== your choice 1,000 15.15% Swim 4,600 69.70% Kick 600 9.09% Pull 1,000 15.15% Drill 400 6.06% Daily Workout [2203] for Monday, May 23, 2011 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 ====== ======== ========================================= === = === ==== 1,300 6:30 PM 4 x 100 on 1:25 Free3t-Bk1t } 2x REC S FRB 1:25 1 x 200 on 2:55 Individual Medley } EN2 S IM 1:28 1 x 50 on :50 Drill/choice } REC D CHO 1:40 1,300 6:51 PM 4 x 100 on 1:15 Free/Pull pad.pv } 2x EN2 P FR 1:15 1 x 100 on 1:30 Free-Bk stroke mix } REC P FRB 1:30 1 x 50 on :40 Fr3/50-brs orSTK H! } EN3 P STK 1:20 1 x 100 on 1:30 Free-Bk stroke mix } REC P FRB 1:30 100 7:10 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,000 7:14 PM 5 x 400 on 5:50 Individual Medescend EN2 S IM 1:28 STK/5x200descend 100 7:45 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,200 7:49 PM 6 x 50 on :50 Free/B-kick HARD } 3x EN3 K FR 1:40 1 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30 900 8:10 PM 3 x 300 on 4:20 Fins/drill&kick EN1 D CHO 1:27 300 8:25 PM 3 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 8:30 PM Finish time. Total: 7,200 meters. Stress Value = 146 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,100 29.17% Freestyle 1,700 23.61% Aerobic Base 900 12.50% IM 2,400 33.33% Anaerobic Thresh 3,200 44.44% Your stroke 100 1.39% MaxVO2 1,000 13.89% your choice 1,800 25.00% Free-Backstroke 1,200 16.67% Type of Work Meters ================ ============== Swim 4,000 55.56% Kick 900 12.50% Pull 1,300 18.06% Drill 1,000 13.89% Daily Workout [2204] for Tuesday, May 24, 2011 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 1 x 800 on 11:00 w-up/100cho-300IM REC S MIX 1:23 1,350 6:43 PM 1 x 400 on 6:30 fin kick&drl } 3x EN1 D CHO 1:38 2 x 25 on :40 U/W kick no-brs } SP3 K CHO 2:40 1,000 7:08 PM 10 x 100 on 1:45 IM 75kick&25swim EN2 K IM 1:45 50 7:27 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 1,600 7:30 PM 4 x 400 on 5:00 Padv/spd-ply EN2 P FR 1:15 STK/4x300-350padv 1,200 7:52 PM 3 x 400 on 4:55 Pad-swim/Desc4:40- EN2 P FR 1:14 STK/3x300 descend 800 8:09 PM 2 x 400 on 4:50 Hard EN3 S FR 1:13 STK/200Hx1,100max x1 100 8:20 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 200 8:24 PM 8 x 25 on :30 drills REC D STK 2:00 300 8:30 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:35 PM Finish time. Total: 7,400 meters. Stress Value = 156 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,450 19.59% Freestyle 3,600 48.65% Aerobic Base 1,200 16.22% IM 1,000 13.51% Anaerobic Thresh 3,800 51.35% Your stroke 200 2.70% MaxVO2 800 10.81% your choice 1,800 24.32% Alactate 150 2.03% Mix-stroke 800 10.81% Type of Work Meters ================ ============== Swim 2,050 27.70% Kick 1,150 15.54% Pull 2,800 37.84% Drill 1,400 18.92% Daily Workout [2205] for Thursday, May 26, 2011 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 ====== ======== =========================================== === = === ==== 1,800 6:30 PM 1 x 300 on 4:30 choice } 3x REC S CHO 1:30 1 x 200 on 3:30 Free } EN1 K FR 1:45 1 x 100 on 1:40 IM/Kick,Pull,Swim 1s } REC D IM 1:40 1,800 7:01 PM 3 x 100 on 1:20 Free 1/7brs dps } 2x EN2 P FR 1:20 1 x 200 on 3:00 Backstroke } EN1 P BK 1:30 1 x 400 on 5:00 Free,Hard } EN2 P FR 1:15 800 7:27 PM 8 x 100 on 1:30 Fins/4onBoard,4K&S EN2 K STK 1:30 200 7:41 PM 8 x 25 on :40 Fins/UWK-ez-K&S sp! SP3 D STK 2:40 400 7:48 PM 8 x 50 on 1:00 4speed paly/4recovey EN2 S STK 2:00 1,000 7:58 PM 20 x 50 on 1:00 STK/4H1Ex2,2H1E&Max! SP1 S STK 2:00 100 8:20 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 DIS/12*100P 1'15 100 8:24 PM 4 x 25 on 2:00 Dive! SP3 S STK 8:00 400 8:34 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30 8:40 PM Finish time. Total: 6,600 meters. Stress Value = 169 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,700 25.76% Freestyle 2,000 30.30% Aerobic Base 1,000 15.15% Backstroke 400 6.06% Anaerobic Thresh 2,600 39.39% IM 300 4.55% Lactate Toleranc 1,000 15.15% Your stroke 2,500 37.88% Alactate 300 4.55% your choice 1,400 21.21% Type of Work Meters ================ ============== Swim 2,900 43.94% Kick 1,400 21.21% Pull 1,800 27.27% Drill 500 7.58% Daily Workout [2206] for Friday, May 27, 2011 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 ====== ======== ========================================= === = === ==== 1,400 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30 1 x 100 on 2:00 catch scull } REC D CHO 2:00 1 x 400 on 6:30 IM/75Kick&25Swim } REC K IM 1:38 1 x 100 on 2:00 UWK&side kick } REC K CHO 2:00 1 x 400 on 5:00 Free/speed play } EN1 S FR 1:15 400 6:53 PM 16 x 25 on :30 2drills-2GK-4K&Swim EN1 D STK 2:00 400 7:03 PM 8 x 50 on :50 Your Stroke EN2 S STK 1:40 100 7:11 PM 2 x 50 on 4:00 Your Stroke/Dive! SP3 S STK 8:00 200 7:21 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 1,900 7:26 PM 8 x 100 on 1:20 Free/descend by2t } 1x EN2 S FR 1:20 STK/8x75 dps } 1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00 6 x 100 on 1:40 Free or IM/Hard! } EN3 S STK 1:40 STK/6x75 speedplay } 1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00 2 x 100 on 2:00 Free or IM/Hard!! } SP1 S STK 2:00 STK/2x100 HE/EH } 1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00 600 7:59 PM 12 x 50 on :50 Pull&drills REC P CHO 1:40 600 8:11 PM 12 x 50 on :50 Kick&drills REC K CHO 1:40 600 8:23 PM 12 x 50 on :50 Swim&drills REC S CHO 1:40 8:33 PM Finish time. Total: 6,200 meters. Stress Value = 97 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 3,300 53.23% Freestyle 1,200 19.35% Aerobic Base 800 12.90% IM 400 6.45% Anaerobic Thresh 1,200 19.35% Your stroke 1,700 27.42% MaxVO2 600 9.68% your choice 2,900 46.77% Lactate Toleranc 200 3.23% Alactate 100 1.61% Type of Work Meters ================ ============== Swim 4,000 64.52% Kick 1,100 17.74% Pull 600 9.68% Drill 500 8.06% Daily Workout [2207] for Saturday, May 28, 2011 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 ====== ======== ========================================== === = === ==== 1,400 7:00 AM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30 1 x 100 on 2:00 catch scull } REC D CHO 2:00 1 x 400 on 6:30 IM/75Kick&25Swim } REC K IM 1:38 1 x 100 on 2:00 UWK&side kick } REC K CHO 2:00 1 x 400 on 5:00 Free/speed play } EN1 S FR 1:15 400 7:23 AM 16 x 25 on :30 2drills-2GK-4K&Swim EN1 D STK 2:00 400 7:33 AM 8 x 50 on :50 Your Stroke EN2 S STK 1:40 100 7:41 AM 2 x 50 on 4:00 Your Stroke/Dive! SP3 S STK 8:00 200 7:51 AM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30 400 7:58 AM 8 x 50 on :50 Race Pace/free or IM EN3 S STK 1:40 STK/4x50 50"-1:00 1,600 8:06 AM 8 x 50 on :50 Recovery/swim-down } 1x REC S CHO 1:40 8 x 50 on :50 Fins drills } REC D FIN 1:40 8 x 50 on :50 Pull drills } REC P CHO 1:40 8 x 50 on :50 Swim form } EN2 S CHO 1:40 8:35 AM 25:00 F.P S :00 9:00 AM Finish time. Total: 4,500 meters. Stress Value = 57 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,400 53.33% Freestyle 400 8.89% Aerobic Base 800 17.78% IM 400 8.89% Anaerobic Thresh 800 17.78% Your stroke 1,300 28.89% MaxVO2 400 8.89% Fins 400 8.89% Alactate 100 2.22% your choice 2,000 44.44% Type of Work Meters ================ ============== Swim 2,700 60.00% Kick 500 11.11% Pull 400 8.89% Drill 900 20.00% Daily Workout [2208] for Monday, May 30, 2011 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 1 x 800 on 12:00 Warm-up REC S CHO 1:30 800 6:44 PM 1 x 100 on 2:00 IM order/sculling pv } 4x REC D IM 2:00 1 x 100 on 1:45 IM order/UWK-catch- } REC D IM 1:45 elbowup-swim by25m } 500 7:01 PM 3 x 25 on :30 Your Stroke/drills } 4x REC D STK 2:00 1 x 25 on :30 Your Stroke/sub } SP1 S STK 2:00 :30 rest } S :00 1 x 25 on :30 Your Stroke/sprint! } SP3 S STK 2:00 100 7:15 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 3,800 7:19 PM 8 x 100 on 1:40 Kick choice 3xIM } 1x EN1 K CHO 1:40 1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00 12 x 100 on 1:30 Pull choice 4xIM } EN1 P CHO 1:30 1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00 16 x 100 on 1:20 Free or cho 5xIM } EN2 S FRM 1:20 1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00 1,000 8:17 PM 1 x 1000 on 15:00 F.P or dry&care REC S CHO 1:30 8:32 PM Finish time. Total: 7,000 meters. Stress Value = 70 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 3,200 45.71% IM 800 11.43% Aerobic Base 2,000 28.57% Your stroke 500 7.14% Anaerobic Thresh 1,600 22.86% Free-medley 1,600 22.86% Lactate Toleranc 100 1.43% your choice 4,100 58.57% Alactate 100 1.43% Type of Work Meters ================ ============== Swim 3,900 55.71% Kick 800 11.43% Pull 1,200 17.14% Drill 1,100 15.71% Daily Workout [2209] for Tuesday, May 31, 2011 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 500 on 7:30 Warm-up/choice } 1x REC S CHO 1:30 1 x 400 on 6:40 Backstroke } REC P BK 1:40 1 x 300 on 5:15 Breast or Free drill } REC K BR 1:45 1 x 200 on 3:00 Butterfly } REC D FLY 1:30 1 x 100 on 1:40 Kick your stroke } REC K STK 1:40 1 x 500 on 7:00 Freestyle speed play } EN1 S FR 1:24 1,500 7:03 PM 1 x 200 on 3:10 Individual Medley } 3x EN1 D IM 1:35 3 x 100 on 1:40 Stroke/R-L-Swm by1t } EN1 D STK 1:40 500 7:29 PM 10 x 50 on :50 Your Stroke(IM-br) EN2 S STK 1:40 (fr-HupSWM) 500 7:39 PM 10 x 50 on :45 Your Stroke Hard! EN3 S STK 1:30 500 7:48 PM 10 x 50 on :40 Freestyle Hard! EN3 S FR 1:20 400 7:56 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 2,000 8:04 PM 6 x 100 on 1:20 Free breathe 4-5-6-7 } 1x EN1 P FR 1:20 1 x 400 on 5:30 bld up&speed play } EN1 S FR 1:23 6 x 100 on 1:30 Free side stk&drl. } EN1 K FIN 1:30 1 x 400 on 7:00 Free sub-dps-c/down } EN1 S FR 1:45 8:34 PM Finish time. Total: 7,400 meters. Stress Value = 121 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,900 25.68% Freestyle 2,400 32.43% Aerobic Base 4,000 54.05% Backstroke 400 5.41% Anaerobic Thresh 500 6.76% Breaststroke 300 4.05% MaxVO2 1,000 13.51% Butterfly 200 2.70% IM 600 8.11% Type of Work Meters Your stroke 2,000 27.03% ================ ============== Fins 600 8.11% Swim 3,700 50.00% your choice 900 12.16% Kick 1,000 13.51% Pull 1,000 13.51% Drill 1,700 22.97% Daily Workout [2210] for Thursday, June 2, 2011 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 ====== ======== =========================================== === = === ==== 1,200 6:30 PM 3 x 400 on 6:00 Warm-up/cho-IM-bk REC S MIX 1:30 1,500 6:50 PM 1 x 200 on 3:00 Individual Medley } 3x EN1 P IM 1:30 6 x 50 on :40 Freestyle/1-5des.6ez } EN2 P FR 1:20 1,000 7:13 PM 20 x 50 on :55 STK/2K&S-2SUB-1H-1E EN2 D STK 1:50 x3sets& 2K&Swim form 100 7:33 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 7:37 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 7:55 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,200 7:59 PM 4 x 50 on :45 IM/dps } 1x EN2 S IM 1:30 1 x 300 on 4:00 Freestyle/HR160-170 } EN2 S FR 1:20 4 x 100 on 1:30 IM/order turn fast } EN2 S IM 1:30 1 x 300 on 4:00 Freestyle/HR170-180 } EN3 S FR 1:20 4 x 150 on 2:15 IM/order bld up } EN2 S IM 1:30 1 x 400 on 5:30 Freestyle/rec-c-down } REC S FR 1:23 8:31 PM Finish time. Total: 7,100 meters. Stress Value = 145 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,800 25.35% Freestyle 1,900 26.76% Aerobic Base 1,000 14.08% IM 2,200 30.99% Anaerobic Thresh 3,400 47.89% Your stroke 1,600 22.54% MaxVO2 900 12.68% your choice 200 2.82% Mix-stroke 1,200 16.90% Type of Work Meters ================ ============== Swim 3,600 50.70% Kick 1,000 14.08% Pull 1,500 21.13% Drill 1,000 14.08% Daily Workout [2211] for Friday, June 3, 2011 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 1 x 800 on 12:00 w-up REC S CHO 1:30 1,800 6:44 PM 1 x 200 on 3:00 IM-rev } 1x EN1 S IM 1:30 1 x 400 on 5:40 Individual Medley } EN2 S IM 1:25 1 x 300 on 4:30 IM-rev } EN1 S IM 1:30 1 x 300 on 4:15 Individual Medley } EN2 S IM 1:25 1 x 400 on 6:00 IM-rev } EN1 S IM 1:30 1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25 1,000 7:12 PM 10 x 100 on 1:30 Fins/drill fr style EN1 D FR 1:30 800 7:29 PM 4 x 200 on 2:40 Free,brs 1/7~1/1mix EN1 S FR 1:20 mid-150stk 800 7:41 PM 8 x 100 on 1:20 Free,dps 15~10stk/25 EN2 S FR 1:20 mid-75stk 800 7:53 PM 16 x 50 on :40 Free/3des-1ez alt EN3 S FR 1:20 mid-8x50 1:20 max 1,200 8:05 PM 4 x 100 on 1:40 Recovery/swim-down } 1x REC S CHO 1:40 4 x 100 on 1:40 Kick choice } REC K CHO 1:40 4 x 100 on 1:40 scull&pull } REC P CHO 1:40 400 8:27 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30 8:33 PM Finish time. Total: 7,600 meters. Stress Value = 120 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,400 31.58% Freestyle 3,400 44.74% Aerobic Base 2,700 35.53% IM 1,800 23.68% Anaerobic Thresh 1,700 22.37% your choice 2,400 31.58% MaxVO2 800 10.53% Type of Work Meters ================ ============== Swim 5,800 76.32% Kick 400 5.26% Pull 400 5.26% Drill 1,000 13.16% Daily Workout [2212] for Saturday, June 4, 2011 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 ====== ======== ======================================= === = === ==== 2,500 7:00 AM 1 x 2500 on 45:00 F.P REC S CHO 1:48 1,000 7:47 AM 20 x 50 on 1:30 Your Stroke/Hardest! SP1 S STK 3:00 DIS/20*100 1:30 2,000 8:19 AM 1 x 2000 on 40:00 F.P REC S CHO 2:00 8:59 AM Finish time. Total: 5,500 meters. Stress Value = 88 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 4,500 81.82% Your stroke 1,000 18.18% Lactate Toleranc 1,000 18.18% your choice 4,500 81.82% Type of Work Meters ================ ============== Swim 5,500 100.00% Daily Workout [2213] for Monday, June 6, 2011 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 ====== ======== =========================================== === = === ==== 1,500 6:30 PM 3 x 100 on 1:25 W-up/choice } 3x EN1 S CHO 1:25 4 x 50 on :45 Individual Medley } EN1 S IM 1:30 2,000 6:54 PM 4 x 500 on 6:10 Free/pull des1~4 EN2 P FR 1:14 mid/4-3-2-100 by1 IM/400IM order 100 7:20 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 400 7:24 PM 8 x 50 on 1:00 Kick/stk Hard! SP1 K STK 2:00 1,000 7:34 PM 10 x 100 on 1:30 Fins/4k,des-1drl alt EN1 K FR 1:30 3,000 7:51 PM 6 x 100 on 1:15 Free/50ez-50bld up } 3x EN2 S FR 1:15 mid/100-75-50 by1set } 6 x 50 on :40 Free/1xez,2xHard } EN3 S FR 1:20 mid/3x50 1:20 max } 4 x 25 on :30 STK/1ez,1SP-NoBRS } SP1 S STK 2:00 400 8:33 PM 4 x 100 on 1:45 Recovery/swim&drill REC S CHO 1:45 mid=stk/6600m 8:42 PM Finish time. Total: 8,400 meters. Stress Value = 232 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 500 5.95% Freestyle 5,700 67.86% Aerobic Base 2,500 29.76% IM 600 7.14% Anaerobic Thresh 3,800 45.24% Your stroke 700 8.33% MaxVO2 900 10.71% your choice 1,400 16.67% Lactate Toleranc 700 8.33% Type of Work Meters ================ ============== Swim 5,000 59.52% Kick 1,400 16.67% Pull 2,000 23.81% Daily Workout [2214] for Tuesday, June 7, 2011 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 ====== ======== ============================================= === = === ==== 1,800 6:30 PM 4 x 100 on 1:30 W-up/choice } 3x REC S CHO 1:30 4 x 50 on :50 IM drill&Swim } EN1 D IM 1:40 1,000 7:00 PM 1 x 1000 on 15:00 Fins/50stk,drl-200K EN1 D CHO 1:30 2,700 7:17 PM 8 x 100 on 1:35 Kick/Hard 100IM-ord } 1x EN3 K STK 1:35 1:00 rest } S :00 1 x 100 on 2:00 Dash Kick! 70-75sec } SP1 K STK 2:00 8 x 100 on 1:30 Pull/1ez-7Hard " } EN3 P STK 1:30 1:00 rest } S :00 1 x 100 on 2:00 Dash PAD-P! 55-70sec } SP1 P STK 2:00 8 x 100 on 1:40 Swim/Speed play } EN2 S STK 1:40 3:00 rest } S :00 1 x 100 on 1:00 Swim/MAX!!!!! } SP2 S STK 1:00 DIS/3x1500 20:00des HR/170-180-MAX! 400 8:07 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 600 8:15 PM 12 x 50 on :50 IMby3t/2dr-1s EN1 D IM 1:40 400 8:27 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30 DIS/8,700m 8:35 PM Finish time. Total: 6,900 meters. Stress Value = 176 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,000 28.99% IM 1,200 17.39% Aerobic Base 2,200 31.88% Your stroke 2,700 39.13% Anaerobic Thresh 800 11.59% your choice 3,000 43.48% MaxVO2 1,600 23.19% Lactate Toleranc 200 2.90% Peak Lactate 100 1.45% Type of Work Meters ================ ============== Swim 2,900 42.03% Kick 900 13.04% Pull 900 13.04% Drill 2,200 31.88% Daily Workout [2215] for Thursday, June 9, 2011 Junior K-1 Team Shimaco's Group [2,9] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================ === = === ==== 1,500 6:30 PM 1 x 800 on 16:00 Warm-up } 1x REC S CHO 2:00 8 x 50 on :45 25drills-25swim form } EN1 D IM 1:30 12 x 25 on :30 STK/drills 25e-25H } EN2 D STK 2:00 5xSwim good stroke } 200 7:00 PM 8 x 25 on :40 Speed play/SPez mix SP3 S CHO 2:40 1,600 7:07 PM 1 x 400 on 6:00 Butterfly/drls } 1x EN1 D FLY 1:30 1 x 400 on 6:00 Backstroke/Pull } EN1 P BK 1:30 1 x 400 on 7:00 Breaststroke/Kick } EN1 K BR 1:45 1 x 400 on 5:00 Fins free speed play } EN2 S FR 1:15 100 7:33 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 100 7:37 PM 2 x 25 on 1:30 Dive! } 1x SP3 S STK 6:00 1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00 1,600 7:44 PM 16 x 100 on 2:30 STK/4H1e*3s&2H2ex2s! SP1 S STK 2:30 DIS/16*200 2:30Hard! IM/4IMord1e&4FR1e& 2FR2e&2x200FR! 900 8:26 PM 1 x 200 on 4:00 Recovery/swim-down } 1x REC S CHO 2:00 8 x 50 on :50 Your Stroke } EN2 S STK 1:40 1 x 300 on 5:00 Recovery/swim-down } REC S CHO 1:40 DIS/7,600m } 8:42 PM Finish time. Total: 6,000 meters. Stress Value = 194 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,450 24.17% Freestyle 400 6.67% Aerobic Base 1,600 26.67% Backstroke 400 6.67% Anaerobic Thresh 1,100 18.33% Breaststroke 400 6.67% Lactate Toleranc 1,600 26.67% Butterfly 400 6.67% Alactate 250 4.17% IM 400 6.67% Your stroke 2,350 39.17% Type of Work Meters your choice 1,650 27.50% ================ ============== Swim 4,100 68.33% Kick 400 6.67% Pull 400 6.67% Drill 1,100 18.33% Daily Workout [2216] for Friday, June 10, 2011 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 ====== ======== =========================================== === = === ==== 1,200 6:30 PM 3 x 400 on 6:00 w-up/300cko-100IM REC S MIX 1:30 1,000 6:50 PM 8 x 50 on :45 Individual Medleyby1 } 1x EN1 P IM 1:30 6 x 100 on 1:30 Free/1-6descend } EN2 P FR 1:30 100 7:07 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 7:11 PM 8 x 50 on :55 Individual Medleyby1 } 1x EN1 K IM 1:50 6 x 100 on 1:45 Free&stk/descend } EN2 K STK 1:45 100 7:31 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 2,000 7:36 PM 4 x 50 on 1:10 Your Stroke/100half } 1x SP1 S STK 2:20 IM/Fly,DIS4x100 } 8 x 50 on 1:00 Stroke/100secondhalf } SP1 S STK 2:00 IM/BK } 12 x 50 on :50 Stroke/200race pace } EN3 S STK 1:40 IM/BR } 2:00 rest } S :00 16 x 50 on :40 DIS&IM is Free } EN3 S STK 1:20 Stroke 3H1restx3s } &2H1rest1MAX } 100 8:13 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 800 8:17 PM 1 x 200 on 3:30 drills } 1x REC D CHO 1:45 1 x 200 on 3:30 ez no-b kick } REC K CHO 1:45 1 x 200 on 3:30 scull } REC P CHO 1:45 1 x 200 on 3:30 Recovery/swim-down } REC S CHO 1:45 8:31 PM Finish time. Total: 6,300 meters. Stress Value = 180 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,300 36.51% Freestyle 600 9.52% Aerobic Base 800 12.70% IM 800 12.70% Anaerobic Thresh 1,200 19.05% Your stroke 2,600 41.27% MaxVO2 1,400 22.22% your choice 1,100 17.46% Lactate Toleranc 600 9.52% Mix-stroke 1,200 19.05% Type of Work Meters ================ ============== Swim 3,700 58.73% Kick 1,200 19.05% Pull 1,200 19.05% Drill 200 3.17% Daily Workout [2217] for Saturday, June 11, 2011 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 ====== ======== =========================================== === = === ==== 1,200 7:00 AM 3 x 400 on 6:00 Free-choice-IMdrl, REC S MIX 1:30 2,500 7:20 AM 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 2:00 100 8:01 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,500 8:05 AM 1 x 300 on 4:20 Fins kick drills cho } 3x EN1 K FIN 1:27 4 x 50 on :45 FLY/RLside,bk,uwk } EN2 K FIN 1:30 1,600 8:29 AM 4 x 400 on 6:00 PADpv/Free 1-3des EN2 P PAD 1:30 4dps 300 8:55 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 9:00 AM Finish time. Total: 7,200 meters. Stress Value = 108 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,600 22.22% Freestyle 900 12.50% Aerobic Base 2,400 33.33% Butterfly 500 6.94% Anaerobic Thresh 2,950 40.97% IM 1,100 15.28% MaxVO2 250 3.47% Paddles 1,600 22.22% Fins 1,500 20.83% Type of Work Meters your choice 400 5.56% ================ ============== Mix-stroke 1,200 16.67% Swim 4,100 56.94% Kick 1,500 20.83% Pull 1,600 22.22% Daily Workout [2218] for Monday, June 13, 2011 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 6:30 PM 10 x 100 on 1:20 Free EN2 S FR 1:20 600 6:45 PM 12 x 50 on :45 IM 1tDRL 2tSWM by3t EN2 D IM 1:30 2,000 6:56 PM 40 x 50 on :45 Dis/16H-4E&8642DES EN3 S FR 1:30 Mid/8H-2E&4321on:90 200 7:28 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 1,650 7:33 PM 4 x 100 on 1:15 Dis/100des Mid/75H } 3x EN2 P STK 1:15 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 7:59 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,650 8:03 PM 4 x 100 on 1:40 Kick your stroke } 3x EN2 K STK 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 2:40 400 8:36 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30 Mid/6,500m 8:44 PM Finish time. Total: 7,600 meters. Stress Value = 246 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,000 13.16% Freestyle 3,000 39.47% Anaerobic Thresh 4,000 52.63% IM 600 7.89% MaxVO2 2,000 26.32% Your stroke 3,000 39.47% Alactate 600 7.89% your choice 1,000 13.16% Type of Work Meters ================ ============== Swim 3,700 48.68% Kick 1,650 21.71% Pull 1,650 21.71% Drill 600 7.89% Daily Workout [2219] for Tuesday, June 14, 2011 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 5 x 100 on 1:20 Free } 1x EN1 S FR 1:20 5 x 100 on 1:25 Free-Bk 25alt } EN1 S FRB 1:25 5 x 100 on 1:45 Kick your choice } REC K CHO 1:45 5 x 100 on 1:30 Individual Medley } EN1 S IM 1:30 100 7:02 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 4,650 7:07 PM 20 x 25 on :30 Stroke/H! 6*ez IM-Fl } 1x SP1 S STK 2:00 1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00 16 x 50 on :50 Stroke/Des by4tIM-Br } EN2 S STK 1:40 1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00 12 x 100 on 1:30 1E-3H,Mid1E-1H-1R-1H } EN3 S STK 1:30 1 x 50 on 3:00 Recovery/IM-Bk } REC S CHO 6:00 10 x 200 on 2:30 Hard/Mid 5x200 5'max } EN3 S STK 1:15 250 8:21 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36 500 8:27 PM 1 x 500 on 8:00 Fins/K&Drl EN1 D CHO 1:36 200 8:37 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 Mid/6300m 8:43 PM Finish time. Total: 7,700 meters. Stress Value = 295 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,200 15.58% Freestyle 500 6.49% Aerobic Base 2,000 25.97% IM 500 6.49% Anaerobic Thresh 800 10.39% Your stroke 4,500 58.44% MaxVO2 3,200 41.56% your choice 1,700 22.08% Lactate Toleranc 500 6.49% Free-Backstroke 500 6.49% Type of Work Meters ================ ============== Swim 6,700 87.01% Kick 500 6.49% Drill 500 6.49%
頑張れよVS 頑張るなよ
2011.06.13 Monday | category:談
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