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うれしそうな泳ぎ
訳あって、昨日は5日ぶりの指導だった。
選手の中に”うれしそうな泳ぎ”の選手がいて、そんな泳ぎを見てたら自分もうれしかった。

そう。
25年もコーチしてたら、泳いでる選手の感情なんて手に取るように分かる。

まー今日からまた普通の泳ぎだろうけどね(笑)。




ほなまたよろしゅう♪



ジュニアコーチ
ウラシマん









| ウラシマん | 17:23 | comments(0) | - |
6/23-/25の中学生と大人組の競泳練習メニュー
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%
| ウラシマん | 00:40 | comments(0) | - |
6/16-/21の競泳練習メニュー(stk,IM,dis)
                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%
| ウラシマん | 00:22 | comments(3) | - |
週末は県高校
いよいよですな。
高校生には最終週の過ごし方と心構えを伝えた。
 
悔いなく泳ぎ切れ、そんでもってつかみ取れ^^。



ジュニアコーチ
ウラシマん









| ウラシマん | 17:01 | comments(0) | - |
見てはいけない5/19-6/14の競泳練習メニュー
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%




| ウラシマん | 17:59 | comments(1) | - |
頑張れよVS 頑張るなよ
抑えて行けよ、抑えてー
楽に行けよ、楽にー

って言うほどハードに泳ぎ過ぎるやつ。

そう言うやつには、そだ、

頑張れよ!
って言ってみようかな…。

そしたら、ちょうど頑張らないかも(笑)。



厨房
ウラシマん











| ウラシマん | 21:39 | comments(2) | - |
チーム近況
高校生が頑張ってる。

って、昨日書こうとおもってたんだけど、今日100のMAXやったらまだまだやった(^_-)。
ディスタンスは3*1500をラストはベストで来てたけど。

でもね、一年で雲泥の差だ。
体も顔つきも練習も、ほんと成長した。

予選会まで後三週間弱、今からが山場だ。
ここ一本の集中力を練習で作ろうぜ。




フーミン?

ミドルやってんねやけど、100とかも、まーまー速いと思う。
でもミドル。
ディスタンスはスピードつくまでやらさなーい。


タツヤ?
凄いよ。
つかんだらしい。



厨房?
ウラシマん









| ウラシマん | 22:27 | comments(2) | - |

TeamK-1競泳本店
先にこちらを読んで下さい^^。

TeamK-1カレンダー




shimacos

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