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あれから6年
ひと月ぶりのウラシマんにふさわしい内容だな。

探しものをしていたら、6年前の今日の記事に出くわした。
昨日出くわしたんだけど、6年後の前日ってのも、”持ってる”っしょ。

その名も
2007.05.29 Tuesday | category:

U兄やカノ兄やラハチーコが来てくれたの昨日のように思い出す。
あれから、6年か。



6年前の彼ら、彼女ら。

右端は、日本選手権組にまで成長したフーミン。その横の手の後ろは復活タカノブ、左端はアヤカ、ワタルの前は復活セイタロか?
みんな、いい笑顔。

違う道を選んだみんなも元気かぁ^^。

6年と言えば、小4が高1、42才が48才、まんじゅうがパワイチ(笑)、ぐらいの月日の流れだ。

記事の最後には、

「’07年に見学に来られた時、育成で泳いでたあの子ですよ^^」
そうプールサイドで言える時を楽しみにして・・

まそゆことで。
Act local. Think global.


とまとめている。
さあって、ここから先、何処に行くのか。





・・・
迷わず行けよ、行けばわかるさ。
ジュニアコーチ、ウラシマん!
























| ウラシマん | 12:51 | comments(5) | - |
2/28-3/2の練習
自主練はさむから、メニューアップしておきます。


              Daily Workout [2597] for Thursday, February 28, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
        5:45 PM              45:00 Dry/Balance Ball               L       :00
 1,800  6:30 PM  1 x  200 on  3:00 Warm-up              } 4x  REC S CHO  1:30
                 3 x   50 on   :45 Kick/IM ord. by1sets }     EN2 K IM   1:30
                 1 x  100 on  2:00 ez side kick/IMord.  }     REC K IM   2:00
 3,000  7:00 PM  1 x 3000 on 37:30 PAD-PV YOUR AT-SP          EN2 P FR   1:15
 2,000  7:39 PM  1 x   50 on   :45 Rt-FLY            } 1x     EN2 D FLY  1:30
                 1 x  100 on  1:30 Individual Medley }        EN1 S IM   1:30
                 1 x   50 on   :45 Lft-BK            }        EN2 D BK   1:30
                 1 x  200 on  3:00 Individual Medley }        EN1 S IM   1:30
                 1 x   50 on   :45 Rt-BR             }        EN2 D BR   1:30
                 1 x  300 on  4:30 Individual Medley }        EN1 S IM   1:30
                 1 x   50 on   :45 Lft-FR            }        EN2 D FR   1:30
                 1 x  400 on  6:00 Individual Medley }        EN1 S IM   1:30
                 1 x   50 on   :45 Lft-FLY           }        EN2 D FLY  1:30
                 1 x  300 on  4:30 Individual Medley }        EN1 S IM   1:30
                 1 x   50 on   :45 Rt-BK             }        EN2 D BK   1:30
                 1 x  200 on  3:00 Individual Medley }        EN1 S IM   1:30
                 1 x   50 on   :45 Lft-BR            }        EN2 D BR   1:30
                 1 x  100 on  1:30 Individual Medley }        EN1 S IM   1:30
                 1 x   50 on   :45 Rt-FR             }        EN2 D FR   1:30
   100  8:10 PM  1 x  100 on  3:00 Recovery/swim-down         REC S CHO  3:00
 1,200  8:14 PM  4 x   50 on   :55 Breast kick/desc  } 2x     EN1 K BR   1:50
                 4 x   50 on   :50 IM ord/kick ezH25 }        EN2 K IM   1:40
                 4 x   50 on   :45 Free kick/Hard    }        EN3 K FR   1:30
   400  8:35 PM  1 x  400 on  6:00 Recovery/swim-down         REC S CHO  1:30
        8:41 PM Finish time.  Total: 8,500 meters.  Stress Value = 145

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,700  20.00%  Freestyle         3,500  41.18%
    Aerobic Base      2,000  23.53%  Backstroke          100   1.18%
    Anaerobic Thresh  4,400  51.76%  Breaststroke        500   5.88%
    MaxVO2              400   4.71%  Butterfly           100   1.18%
                                     IM                3,000  35.29%
    Type of Work             Meters  your choice       1,300  15.29%
    ================ ==============
    Swim              2,900  34.12%
    Kick              2,200  25.88%
    Pull              3,000  35.29%
    Drill               400   4.71%


                 Daily Workout [2598] for Friday, March 1, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
 1,000  6:30 PM  1 x 1000 on 15:00 RtIMLftREV5+5STK ALT       REC D IM   1:30
 1,800  6:46 PM  2 x   25 on   :20 1FOOT-1HAND } 1x           SP3 S FR   1:20
                 1 x  100 on  1:30 REC         }              REC S CHO  1:30
                 2 x   50 on   :40 1FOOT-1HAND }              EN3 S FR   1:20
                 1 x  100 on  1:30 REC         }              REC S CHO  1:30
                 2 x   75 on  1:00 1FOOT-1HAND }              EN3 S FR   1:20
                 1 x  100 on  1:30 REC         }              REC S CHO  1:30
                 2 x  100 on  1:20 1FOOT-1HAND }              EN3 S FR   1:20
                 1 x  100 on  3:00 REC         }              REC S CHO  3:00
                 2 x  100 on  1:10 MAX         }              SP1 S FR   1:10
                 1 x  100 on  3:00 REC         }              REC S CHO  3:00
                 2 x   75 on   :50 MAX         }              SP1 S FR   1:07
                 1 x  100 on  3:00 REC         }              REC S CHO  3:00
                 2 x   50 on   :35 MAX         }              SP1 S FR   1:10
                 1 x  100 on  3:00 REC         }              REC S CHO  3:00
                 2 x   25 on   :15 MAX         }              SP1 S FR   1:00
                 1 x  100 on  3:00 REC         }              REC S CHO  3:00
 2,100  7:19 PM  1 x  100 on  1:30 Individual Medley    } 3x  EN1 P IM   1:30
                 3 x  200 on  2:50 Free/PV DES 357BRS/1 }     EN2 P FR   1:25
 2,100  7:50 PM  1 x  100 on  1:30 Individual Medley } 3x     EN1 K FIN  1:30
                 3 x  200 on  3:00 FINS UW-SIDE-HUP  }        EN2 K FIN  1:30
   400  8:23 PM  1 x  400 on  6:00 Recovery/swim-down         REC S CHO  1:30
        8:29 PM Finish time.  Total: 7,400 meters.  Stress Value = 162

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  2,200  29.73%  Freestyle         2,800  37.84%
    Aerobic Base        600   8.11%  IM                1,300  17.57%
    Anaerobic Thresh  3,600  48.65%  Fins              2,100  28.38%
    MaxVO2              450   6.08%  your choice       1,200  16.22%
    Lactate Toleranc    500   6.76%
    Alactate             50   0.68%
                                   
    Type of Work             Meters
    ================ ==============
    Swim              2,200  29.73%
    Kick              2,100  28.38%
    Pull              2,100  28.38%
    Drill             1,000  13.51%

                Daily Workout [2599] for Saturday, March 2, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                           EGY T STK  PACE
====== ========  ========================================= === = ===  ====
   800  6:50 AM   1 x 800 on 12:00 Free/BLDUP              EN1 S FR   1:30
 1,000  7:03 AM   1 x 250 on  4:00 DRLS } 1x               REC D IM   1:36
                  1 x 250 on  4:00 PULL }                  REC P IM   1:36
                  1 x 250 on  4:00 KICK }                  EN1 K IM   1:36
                  1 x 250 on  4:00 SWIM }                  EN1 S IM   1:36
   300  7:20 AM  12 x  25 on   :40 SPRINT CHOICE           SP3 S CHO  2:40
 2,000  7:29 AM   1 x 800 on 12:00 Free/sno pad pv   } 2x  EN1 P SNO  1:30
                  4 x  50 on   :50 Individual Medley }     EN1 P IM   1:40
 1,000  8:01 AM   4 x 250 on  4:30 200IM-50DRLSK           EN1 K IM   1:48
 2,000  8:20 AM   1 x 200 on  3:00 Individual Medley } 1x  EN1 S IM   1:30
                  1 x 200 on  3:00 Butterfly         }     EN1 S FLY  1:30
                  1 x 200 on  3:00 Free              }     EN1 S FR   1:30
                  1 x 200 on  3:00 Individual Medley }     EN1 S IM   1:30
                  1 x 200 on  3:00 Backstroke        }     EN1 S BK   1:30
                  1 x 200 on  3:00 Free              }     EN1 S FR   1:30
                  1 x 200 on  3:00 Individual Medley }     EN1 S IM   1:30
                  1 x 200 on  3:00 Breaststroke      }     EN1 S BR   1:30
                  1 x 200 on  3:00 Free              }     EN1 S FR   1:30
                  1 x 200 on  3:00 Free              }     EN1 S FR   1:30
   200  8:51 AM   1 x 200 on  5:00 Recovery/swim-down      REC S CHO  2:30
        8:56 AM Finish time.  Total: 7,300 meters.  Stress Value = 83

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery    700   9.59%  Freestyle         1,600  21.92%
    Aerobic Base      6,300  86.30%  Backstroke          200   2.74%
    Alactate            300   4.11%  Breaststroke        200   2.74%
                                     Butterfly           200   2.74%
    Type of Work             Meters  IM                3,000  41.10%
    ================ ==============  your choice         500   6.85%
    Swim              3,550  48.63%  Snorkel           1,600  21.92%
    Kick              1,250  17.12%
    Pull              2,250  30.82%
    Drill               250   3.42%
| ウラシマん | 16:24 | comments(0) | - |
明日と明後日の県JOC前の調整練習
試合前に無茶せんように(笑)、メニュー作っておくわ。
さあ、長岡行こうぜ、長岡^^。
 Daily Workout [2592] for Thursday, February 14, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
        5:45 PM              45:00 Dry/Balance Ball               L       :00
 1,900  6:30 PM   1 x 800 on 12:00 Up/600cho-200IMdrill } 1x  REC D IM   1:30
                  1 x 400 on  7:20 Stk(IM-Br)Kickdrills }     REC K STK  1:50
                  1 x 200 on  3:30 Stk(IM-Br)pullordril }     REC P STK  1:45
                  1 x 100 on  1:45 Stk(IM-Br)speedplay  }     EN1 S STK  1:45
                  1 x 400 on  6:00 Individual Medley    }     EN1 S IM   1:30
   100  7:02 PM   4 x  25 on  1:30 Dive!                      SP3 S CHO  6:00
   800  7:09 PM   4 x 200 on  3:00 Fr/EN-Swim(HR150-160       EN1 S FR   1:30
   800  7:22 PM   8 x 100 on  1:30 Fins/Kick 100IM,UWK        EN1 K IM   1:30
                                   SHT/recovery-down                    
   800  7:35 PM   4 x 200 on  2:40 Fins-Pad-Sno               EN1 P PAD  1:20
   100  7:47 PM   1 x 100 on  2:00 Recovery/swim-down         REC S CHO  2:00
   400  7:50 PM   8 x  50 on  1:00 15UWK-l0scull-25Swim       EN1 D IM   2:00
                                   STK/2H-1ez alt&down                  
        7:59 PM               3:00 rest                           S       :00
 1,800  8:02 PM  12 x  50 on  1:00 Fly/2H1ezdrl(10-flbk } 1x  SP1 S FLY  2:00
                  4 x  50 on   :50 Bk/ez-35He,15eH,H    }     EN2 S BK   1:40
                  4 x  50 on   :50 Bk-Br/"              }     EN2 S MIX  1:40
                  4 x  50 on   :50 Br/"                 }     EN2 S BR   1:40
                 12 x  50 on   :40 Free ez-eH-H by4t    }     EN2 S FR   1:20
                                   DIS/20x100 1:30fr    }               
   400  8:33 PM   1 x 400 on  6:00 Recovery/swim-down         REC S CHO  1:30
        8:39 PM Finish time.  Total: 7,100 meters.  Stress Value = 120

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,900  26.76%  Freestyle         1,400  19.72%
    Aerobic Base      3,300  46.48%  Backstroke          200   2.82%
    Anaerobic Thresh  1,200  16.90%  Breaststroke        200   2.82%
    Lactate Toleranc    600   8.45%  Butterfly           600   8.45%
    Alactate            100   1.41%  IM                2,400  33.80%
                                     Your stroke         700   9.86%
    Type of Work             Meters  Paddles             800  11.27%
    ================ ==============  your choice         600   8.45%
    Swim              3,700  52.11%  Mix-stroke          200   2.82%
    Kick              1,200  16.90%
    Pull              1,000  14.08%
    Drill             1,200  16.90%



               Daily Workout [2593] for Friday, February 15, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
        5:45 PM              45:00 TAISO&Stretch                  L       :00
 1,000  6:30 PM  1 x 1000 on 15:00 500s-300drl-200kick        REC D CHO  1:30
 1,000  6:46 PM  1 x  100 on  1:30 Butterfly    } 1x          EN1 S FLY  1:30
                 1 x  200 on  3:00 Bk           }             EN1 S BK   1:30
                 1 x  300 on  4:30 Breaststroke }             EN1 S BR   1:30
                 1 x  400 on  6:00 Free         }             EN2 S FR   1:30
   600  7:02 PM  4 x   25 on  1:00 UW,k&s,swm/sp3 4xez } 4x   SP3 S FRM  4:00
                 1 x   50 on  2:00 Your Stroke Sprint! }      SP3 S STK  4:00
   200  7:27 PM  1 x  200 on  4:00 drill&swim                 REC D CHO  2:00
                                   SHT&MID recoverydown                 
 2,000  7:32 PM  1 x   50 on   :45 1.3set Fr/2.4set fly } 4x  EN2 S IM   1:30
                 1 x  100 on  1:30 IM/Bk                }     EN2 S IM   1:30
                 1 x  150 on  2:15 Fr/Br                }     EN2 S IM   1:30
                 1 x  200 on  3:00 IM/fr                }     EN2 S IM   1:30
   400  8:03 PM  1 x  400 on  6:00 Recovery/swim-down         REC S CHO  1:30
        8:10 PM              20:00 F.P                            S       :00
        8:30 PM Finish time.  Total: 5,200 meters.  Stress Value = 86

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,600  30.77%  Freestyle           400   7.69%
    Aerobic Base        600  11.54%  Backstroke          200   3.85%
    Anaerobic Thresh  2,400  46.15%  Breaststroke        300   5.77%
    Alactate            600  11.54%  Butterfly           100   1.92%
                                     IM                2,000  38.46%
    Type of Work             Meters  Your stroke         200   3.85%
    ================ ==============  Free-medley         400   7.69%
    Swim              4,000  76.92%  your choice       1,600  30.77%
    Drill             1,200  23.08%


| ウラシマん | 00:41 | comments(0) | - |
2/11の練習 3setsx8x100fr
明日は、パソコン持って行かへんから、メニュー載せとくわ。
2/5のやり直しね。きついからって、休むなよ(笑)。

           Daily Workout [2590] for Monday, February 11, 2013
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
   400  6:50 AM   1 x  400 on  6:00 Warm-up IMdrills } 1x     REC D IM   1:30
 1,000  6:57 AM   1 x  400 on  6:00 Butterfly pull      } 1x  EN1 P FLY  1:30
                  1 x  300 on  4:30 Backstroke pull     }     EN1 P BK   1:30
                  1 x  200 on  3:20 Breaststroke pvKick }     EN1 P BR   1:40
                  1 x  100 on  1:30 Free pull dps       }     EN1 P FR   1:30
 1,000  7:14 AM   1 x  250 on  4:00 Butterfly 175K&S } 1x     EN1 K FLY  1:36
                  1 x  250 on  4:00 Backstroke "     }        EN1 K BK   1:36
                  1 x  250 on  4:20 Breaststroke "   }        EN1 K BR   1:44
                  1 x  250 on  4:00 Free 175sideK&S  }        EN1 K FR   1:36
   400  7:32 AM  16 x   25 on   :40 12.5He,eH,ez,H(3xHup      SP3 S CHO  2:40
   100  7:44 AM   1 x  100 on  3:00 Recovery/swim-down        REC S CHO  3:00
 2,500  7:48 AM   8 x  100 on  1:30 Free/Hard 400pace   } 1x  EN3 S FR   1:30
                  1 x   50 on  1:30 Recovery/swim-down  }     REC S CHO  3:00
                  8 x  100 on  2:00 Free/200second-Half }     SP1 S FR   2:00
                  1 x   50 on  2:00 Recovery/swim-down  }     REC S CHO  4:00
                  8 x  100 on  2:30 Free/Hard 200Half   }     SP1 S FR   2:30
 1,000  8:41 AM   1 x 1000 on 15:00 F.P                       REC S CHO  1:30
        8:56 AM Finish time.  Total: 6,400 meters.  Stress Value = 233

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,600  25.00%  Freestyle         2,750  42.97%
    Aerobic Base      2,000  31.25%  Backstroke          550   8.59%
    MaxVO2              800  12.50%  Breaststroke        450   7.03%
    Lactate Toleranc  1,600  25.00%  Butterfly           650  10.16%
    Alactate            400   6.25%  IM                  400   6.25%
                                     your choice       1,600  25.00%
    Type of Work             Meters
    ================ ==============
    Swim              4,000  62.50%
    Kick              1,000  15.63%
    Pull              1,000  15.63%
    Drill               400   6.25%

続きを読む >>
| ウラシマん | 20:27 | comments(0) | - |
SUN競泳委員会オフィシャル広報ブログ
http://blog.goo.ne.jp/sun-kyouei

凄いやろ。
ブログがあるねんで。

そやし、ちゃんと書かな怒られるねん。

こんぷらいあんす、ちゅうねん。



ほな、またよろしゅう^^。



ウ。




| ウラシマん | 13:47 | comments(0) | - |
個人メドレー、県記録のお話し

FBからの逆リンク(笑)。

県中学記録のお話し。
昔の教え子、衣笠UGの17年前(1996年)の200IMの記録をジュランくんが中2で破り、14年前(1999年)の北田あさちゃん(もち当時のコーチはおかもっちゃん)の200IM 400IMの記録を今の教え子、フーミンが破った。

ジュラン君は年少期、小堀さんが指導し今は大石さんが引き継いでいる、これまた楽しみなスター性のある選手だ。
衣笠UGの中3の時は、全国JOCで100BK,200IM,400IM(400IMは短水路日本中学新)
の3冠、トリシリーズで小茂田先生にお世話になったあの頃。


いまだにイッチョカミしている僕は、おっさんやなぁ。

・・・
間違った、幸せやなぁ^^。





ジュニアコーチ
ウラシマん!!

| ウラシマん | 08:12 | comments(0) | - |
競泳2013年度 主要競技会標準記録
| ウラシマん | 15:40 | comments(0) | - |
競泳ワールドカップ(W杯)東京2012
じーーーーーーっと見て、
固定観念壊すねん。
でもって、生まれ年みてライバル探してんねん。
でもって、どれくらいの練習してるか想像してるねん。

ああ、よかったら一緒にどうぞ(笑)。

決勝:女子200m自由形
 1 HOSSZU Katinka ハンガリー 1:54.94 
 2 JAKABOS Zsuzsanna ハンガリー 1:55.36 
 3 STUBBINS Kelly 豪州 1:56.50 
 4 SCHLANGER Melanie 豪州 1:56.51 
 5 TAKIGUCHI Maho 日本 1:56.63 短水路高校新
 6 MIYAMOTO Yasuko 日本 1:58.12 
 7 YAMAZAKI Misato 日本 1:59.35 
 8 MAYUMI Yuuko 日本 1:59.66 

決勝:女子400m自由形
 1 INGRAM Melissa ニュージーランド 4:05.22 
 2 HOSSZU Katinka ハンガリー 4:05.33 
 3 BOWLES Alanna 豪州 4:07.34 
 4 CROCKART Laura 豪州 4:07.71 
 5 YAMAZAKI Misato 日本 4:12.37 
 6 KAMIMURA Marie 日本 4:12.40 
 7 IWANAGA Misato 日本 4:13.51 
 8 YOSHIDA Atsuyo 日本 4:13.63 

決勝:女子800m自由形
 2 CROCKART Laura 1995 豪州 8:25.62 
 3 HIGUCHI Emu 1996 日本 8:25.89 
 4 BOWLES Alanna 1997 豪州 8:31.67 
 5 CHIDA Asami 1993 日本 8:32.17 
 6 UEDA Hanako 1996 日本 8:34.61 
 7 MORIYAMA Yukimi 1996 日本 8:36.55 
 8 FUJINO Maiko 1983 日本 8:41.44 

決勝:女子100m個人メドレー
 1 ALLEN Sophie イギリス 59.50 
 2 HOSSZU Katinka ハンガリー 59.80 
 3 NGAWATI Kotuku 豪州 59.90 
 4 JAKABOS Zsuzsanna ハンガリー 1:00.26 
 5 WATANABE Kanako 日本 1:00.44 短水路高校新
 6 HIGUCHI Emu 日本 1:00.51 
 7 KITAGAWA Asami 日本 1:01.06 
 8 FUKUDA Tomoyo 日本 1:01.10 

決勝:女子200m個人メドレー
 1 HOSSZU Katinka ハンガリー 2:07.51 
 2 ALLEN Sophie イギリス 2:07.85 
 3 JAKABOS Zsuzsanna ハンガリー 2:07.92 
 4 HIGUCHI Emu 日本 2:10.59 
 5 SHIMIZU Sakiko 日本 2:10.93 
 6 FUKUDA Tomoyo 日本 2:11.76 
 7 NGAWATI Kotuku 豪州 2:12.46 
 8 KOMATSUBARA Ayaka 日本 2:12.51 

決勝:女子400m個人メドレー
 1 HOSSZU Katinka 1989 ハンガリー 4:28.14 
 2 JAKABOS Zsuzsanna 1989 ハンガリー 4:28.96 
 3 TAKAHASHI Miho 1992 日本 4:33.08 
 4 OTSUKA Miyu 1994 日本 4:34.40 
 5 HIGUCHI Emu 1996 日本 4:36.83 
 6 SHIMIZU Sakiko 1992 日本 4:37.68 
 7 SUENAGA Kyouka 1991 日本 4:39.44 
 8 WATANABE Aya 1993 日本 4:40.27 
 9 OHHASHI Yui 1995 日本 4:41.50 

決勝:男子100mバタフライ
 1 ZHANG Qibin 中国 50.53 
 2 DUNFORD Jason ケニア 50.73 
 3 KANEDA Kazuya 日本 50.92 
 4 KAWAMOTO Takeshi 日本 51.25 短水路高校新
 5 TAKAYASU Ryo 日本 51.40 
 6 KISHIDA Masayuki 日本 51.94 
 7 KATOU Hiroki 日本 52.33 
 8 TAIRA Takuya 日本 52.39 

決勝:男子200mバタフライ
 1 KANEDA Kazuya 日本 1:51.08 
 2 KOBORI Yuuki 日本 1:52.92 
 3 FUKAYA Kou 日本 1:53.74 
 4 HIRAI Kenta 日本 1:55.22 
 5 WRIGHT Christopher 豪州 1:55.74 
 6 KASAI Kazuki 日本 1:57.19 
 7 ITOU Mizuki 日本 1:58.91 
 8 SETA Hiroto 日本 1:58.97 

more


より引用させて頂きました。
| ウラシマん | 00:51 | comments(0) | - |
ハコ VS 人
先日の高校での講義や、現加西で実施したOB会。
誇らしげに今のいい施設の話しをしたけど、伝えたかったのはその次だよ、若い衆。

大切なのは、ハコじゃない、人だってこと。
もちろん、施設が良いに越したことはないけどね(笑)。

その昔、「水があり選手と指導者がいれば、後はすべて言い訳の材料」とまで競泳コーチは言い放った。
そのことは、競泳ってところを離れても、ある意味正しいと思う。

だって3歳の子は、施設なんて選ばないよね、多分(笑)。
選ぶのは、楽しさでしょ、多分。

何もない、プールと体操場だけの施設で育った人間は、自分の指導力・笑顔・根性・工夫で会員さんに喜んでもらい、日本一に挑戦した。
何もないから、色んなアイデアが生まれたし、何にも頼らず、言い訳もしなかった、のかも知れないな。

はたして、恵まれてる環境は本当に恵まれてるのか?、と思うこともある。

・・・
な〜んて、良い施設作っておきながら、こんな厳しい注文するなよって?

ちゃうちゃう。
今の若い衆はそんなことぐらい分かってるねん。
ハコに負けてたまるかって思ってくれてんねん。

な^^。


まあ、楽しみやな。
これからが。

まあ、時間かけることや、自分の夢に。
おっさんもボチボチやるから。






ウラでも、
過去は今、今は未来。



ジュニアコーチ
ウラシマん





























 
| ウラシマん | 00:47 | comments(0) | - |
国体終了〜全国ブロックまでのOFF期の練習
来年の参考に、全国ブロックでの好結果を分析しておく。
んな、たいそうなことしまへんが(笑)。

・9月からのK-1進級組に合わせて6kmの過去メニューをデチューンし、実施。
・強化練習は、9/24週のショートサークルウィークと10/5の20x50fr のみ。
・BK→泳ぎの矯正あえて、なし(本来のストローク、かもしれない)。
・1週間まとめてメニュー作成のため、練習量・強度のムラがなかった。
・7月〜8月の強化期間及び全国大会から、1ヶ月かけて、未だかつてないゆるや
かな、いわゆるテーパーとなった。

分析続く・・
 Energy Analysis - Yardage Totals
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 09/16/2012 through Saturday 10/13/2012
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 %
======== ========== ========== ========== ========== ========== ==========
09/16/2012 8,200 33 9,000 36 6,800 27 400 2 300 1 0 0
09/23/2012 9,100 31 11,050 37 3,550 12 5,100 17 200 1 0 0
09/30/2012 5,650 24 8,400 36 6,400 27 500 2 1,400 6 450 2
10/07/2012 6,250 27 8,300 35 6,500 28 500 2 1,100 5 100 0
Total 29,200 29 36,750 36 23,250 23 6,500 6 3,000 3 550 1
Average 7,300 9,187 5,812 1,625 750 137

Cyc Date (7) SP3 % Total
======== ========== =========
09/16/2012 500 2 25,200
09/23/2012 700 2 29,700
09/30/2012 600 3 23,400
10/07/2012 750 3 23,500
Total 2,550 3 101,800
Average 637 25,450


Stroke Category Analysis
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 09/16/2012 through Saturday 10/13/2012

Cyc Date 1) FR % 2) BK % 3) BR % 4) FLY % 5) IM % 6) STK %
======== ========== ========== ========== ========== ========== ==========
09/16/2012 5,300 21 350 1 1,700 7 200 1 6,400 25 2,100 8
09/23/2012 8,150 27 750 3 4,500 15 1,400 5 6,000 20 0 0
09/30/2012 8,950 38 2,700 12 1,100 5 800 3 4,300 18 0 0
10/07/2012 6,450 27 200 1 300 1 550 2 4,800 20 400 2
Total 28,850 28 4,000 4 7,600 7 2,950 3 21,500 21 2,500 2
Average 7,212 1,000 1,900 737 5,375 625

Cyc Date 7) FRM % 9) FIN % 13) CHO % 14) MIX % 15) FRB % Total
======== ========== ========== ========== ========== ========== =========
09/16/2012 1,400 6 800 3 5,750 23 0 0 1,200 5 25,200
09/23/2012 800 3 0 0 6,100 21 2,000 7 0 0 29,700
09/30/2012 0 0 1,300 6 4,250 18 0 0 0 0 23,400
10/07/2012 0 0 1,000 4 7,400 31 2,400 10 0 0 23,500
Total 2,200 2 3,100 3 23,500 23 4,400 4 1,200 1 101,800
Average 550 775 5,875 1,100 300 25,450

Summary of Swim, Kick, Pull, Drill, Dryland, Meeting

Cyc Date Swim % Kick % Pull % Drill % Dryland % Meeting % Total
======== ========== ========== ========== ========== ========== ========== =====
09/16/2012 15,100 60 3,800 15 3,500 14 2,800 11 0 0 0 0 25K
09/23/2012 19,300 65 3,500 12 4,100 14 2,800 9 0 0 0 0 30K
09/30/2012 13,800 59 3,500 15 2,400 10 3,700 16 0 0 0 0 23K
10/07/2012 12,900 55 5,900 25 2,500 11 2,200 9 0 0 0 0 24K
Total 61,100 60 16,700 16 12,500 12 11,500 11 0 0 0 0 102K
Average 15,275 4,175 3,125 2,875 0 0 25K

Daily Workout [2489] for Tuesday, September 18, 2012
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
====== ======== ============================================ === = === ====
800 6:30 PM 1 x 800 on 12:00 Warm-up REC S CHO 1:30
1,200 6:44 PM 1 x 400 on 6:30 IM/Rt-STK } 1x EN1 D IM 1:38
1 x 400 on 6:30 IM/Lft-STK } EN1 D IM 1:38
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
500 7:05 PM 10 x 50 on :50 Free/ONE HAND STK REC D FR 1:40
2,250 7:15 PM 3 x 100 on 1:30 Individual MedleyDES } 3x EN1 S IM 1:30
2 x 200 on 2:40 Free/DPS } EN2 S FR 1:20
1 x 50 on :50 Backstroke } REC S BK 1:40
50 7:49 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
500 7:52 PM 1 x 500 on 8:00 PULL REC P CHO 1:36
500 8:02 PM 1 x 500 on 9:00 KICK REC K CHO 1:48
100 8:13 PM 4 x 25 on 1:00 DASH SWIM SP3 S FR 4:00
400 8:19 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:25 PM Finish time. Total: 6,300 meters. Stress Value = 54

Daily Workout [2490] for Thursday, September 20, 2012
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
====== ======== ============================================ === = === ====
800 6:30 PM 1 x 800 on 16:00 W-up/Rev IM(150S50Dr REC S IM 2:00
600 6:48 PM 4 x 25 on :45 Catch drills } 1x REC D IM 3:00
4 x 25 on :45 Catch&Scull drills } REC D IM 3:00
4 x 25 on :45 CatchScull&UW Rev. } REC D FR 3:00
12 x 25 on :40 Sub/IM by 3t } SP1 S IM 2:40
50 7:07 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
2,000 7:10 PM 1 x 800 on 12:00 400IM ez/400Fr ez } 1x EN1 S FRM 1:30
1 x 600 on 8:00 400IM Mid/200Fr Neg } EN2 S FRM 1:20
1 x 400 on 6:00 Individual Medley H! } EN3 S IM 1:30
1 x 200 on 3:00 EZ Good stroke } REC S IM 1:30
50 7:41 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
1,200 7:45 PM 12 x 100 on 1:25 Pull/3Fr Des,1bk ez EN1 S FRB 1:25
1,200 8:04 PM 12 x 100 on 1:30 Fins/IMord.3t,no-brd EN1 K IM 1:30
400 8:24 PM 8 x 50 on 1:00 Breaststroke/rec drl REC D BR 2:00
8:32 PM Finish time. Total: 6,300 meters. Stress Value = 101


Daily Workout [2492] for Friday, September 21, 2012
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
====== ======== ========================================== === = === ====
800 6:30 PM 1 x 800 on 12:00 W-UP REC S CHO 1:30
1,200 6:44 PM 1 x 400 on 7:00 IM KICK } 1x EN1 K IM 1:45
1 x 400 on 6:00 IM PULL } EN1 P IM 1:30
1 x 400 on 6:00 IM SWIM } EN1 S IM 1:30
600 7:05 PM 3 x 200 on 3:30 BR PULL EN1 P BR 1:45
500 7:17 PM 5 x 100 on 1:45 BR/KDRL-3K-2K-DPS EN1 K BR 1:45
2,000 7:28 PM 10 x 100 on 1:30 STK OR SNO/3.6.9FA } 1x EN2 P STK 1:30
10 x 100 on 1:20 Free/4321DES } EN2 P FR 1:20
600 7:58 PM 1 x 600 on 9:00 FINS/HUP-HANDUP-SIDE EN1 K FIN 1:30
200 8:09 PM 1 x 25 on :30 FINS SPRINT } 4x SP3 S FIN 2:00
1 x 25 on 1:00 REC } REC S FIN 4:00
400 8:17 PM 1 x 400 on 6:00 REC REC S CHO 1:30
8:23 PM Finish time. Total: 6,300 meters. Stress Value = 80

Daily Workout [2491] for Saturday, September 22, 2012
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
====== ======== ============================================ === = === ====
1,600 6:50 AM 2 x 800 on 13:00 Warm-up,800krls REC S CHO 1:38
800 7:18 AM 8 x 25 on :30 KKRRLL&K/S by12.5 } 1x EN2 D FLY 2:00
8 x 25 on :30 KKRRLL&K/S by12.5 } EN2 D BK 2:00
8 x 25 on :30 3K1P,2K-1P,DPS by3t } EN2 K BR 2:00
8 x 25 on :30 KKRRLL&SWIM NO-BRS } SP3 S FR 2:00
1,000 7:36 AM 5 x 200 on 3:30 Stroke/1-5desc. EN2 S STK 1:45
2flbk-2bkbr-1brfr
100 7:55 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 7:59 AM 4 x 100 on 1:45 SideK~DPS 2468STK/25 } 1x EN1 K FR 1:45
4 x 100 on 1:45 Rt-lft-Catch upx2 } EN1 D FR 1:45
4 x 100 on 1:45 2SUB-2DPS } EN2 S FR 1:45
100 8:22 AM 4 x 25 on 1:30 Dive! SP3 S STK 6:00
100 8:30 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:34 AM 20 x 50 on :45 Fr/8sub-8des-1e-3H! EN2 S FR 1:30
400 8:51 AM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:57 AM Finish time. Total: 6,300 meters. Stress Value = 88


Daily Workout [2493] for Monday, September 24, 2012
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
====== ======== ========================================= === = === ====
800 6:30 PM 1 x 800 on 13:00 w-up/600swim200IMdrl REC D CHO 1:38
2,000 6:45 PM 3 x 100 on 1:30 Free } 2x EN1 S FR 1:30
4 x 75 on 1:10 Backstroke } EN1 S BK 1:33
6 x 50 on :55 Breaststroke } EN1 S BR 1:50
4 x 25 on :30 Butterfly } EN1 S FLY 2:00
100 7:20 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,300 7:25 PM 4 x 100 on 1:25 Individual Medley } 1x EN2 S IM 1:25
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
4 x 100 on 1:20 Individual Medley } EN3 S IM 1:20
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
4 x 100 on 1:15 Individual Medley } EN3 S IM 1:15
100 7:47 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
400 7:51 PM 8 x 50 on 1:05 Breast KabeK&GK EN1 K BR 2:10
400 8:02 PM 8 x 50 on :45 Kick on Board EN3 K FR 1:30
400 8:10 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:16 PM Finish time. Total: 5,500 meters. Stress Value = 114

Daily Workout [2494] for Tuesday, September 25, 2012
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 10 x 50 on :45 Warm-up } 1x REC S CHO 1:30
3 x 200 on 2:50 Individual Medley } EN1 S IM 1:25
1 x 400 on 6:00 Free } EN1 S FR 1:30
1,000 6:54 PM 10 x 100 on 1:40 2IM,2BR,1cho altonPV EN1 P IM 1:40
1,000 7:13 PM 4 x 50 on :50 Breaststroke/pad,pv } 2x EN1 P BR 1:40
3 x 100 on 1:20 Free/15stk&1/7brs } EN1 P FR 1:20
400 7:30 PM 8 x 50 on :55 Breaststroke/desby2t EN2 S BR 1:50
1,300 7:39 PM 4 x 100 on 1:25 Your 100IM short cir } 1x EN3 S IM 1:25
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
4 x 100 on 1:20 2t100IM,2tFR desc } EN3 S FRM 1:20
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
4 x 100 on 1:15 Free } EN3 S FR 1:15
100 8:01 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
700 8:05 PM 1 x 100 on 1:30 Individual Medley } 1x EN1 S IM 1:30
1 x 150 on 2:15 Backstroke } EN1 S BK 1:30
1 x 200 on 3:00 Breaststroke } EN1 S BR 1:30
1 x 250 on 3:45 Freestyle/200ez-50fa } EN2 S FR 1:30
400 8:17 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:23 PM Finish time. Total: 6,400 meters. Stress Value = 131


Daily Workout [2495] for Thursday, September 27, 2012
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
====== ======== ========================================= === = === ====
1,600 6:30 PM 1 x 300 on 5:00 IM drill } 4x REC D IM 1:40
4 x 25 on :20 Free } EN2 S FR 1:20
500 6:57 PM 10 x 50 on :45 Free/turn fast EN2 S FR 1:30
500 7:06 PM 10 x 50 on :50 Free/K&DPS EN1 K FR 1:40
500 7:16 PM 10 x 50 on :45 Free/Pull 3.6.9fast EN1 P FR 1:30
300 7:25 PM 3 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
200 7:32 PM 8 x 25 on :40 3fast-1ez SP3 S FR 2:40
100 7:39 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,300 7:44 PM 6 x 100 on 1:15 Free/desc. or1:20 } 1x EN2 S FR 1:15
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
4 x 100 on 1:10 Free or1:15 } EN3 S FR 1:10
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
2 x 100 on 1:05 Free or1:10 } SP1 S FR 1:05
400 8:04 PM 1 x 400 on 7:00 rec ezkick&swim REC K CHO 1:45
600 8:13 PM 12 x 50 on 1:00 OYOGINORENSYU EN1 S CHO 2:00
8:25 PM Finish time. Total: 6,000 meters. Stress Value = 103

Daily Workout [2496] for Friday, September 28, 2012
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
====== ======== ============================================ === = === ====
1,000 6:30 AM 1 x 1000 on 15:00 4cho-3fr-2bk-1brx100 REC S MIX 1:30
800 6:47 AM 8 x 100 on 1:20 Free or1:25 EN1 S FR 1:20
400 7:00 AM 8 x 50 on :55 drill/fly REC D FLY 1:50
200 7:09 AM 8 x 25 on 1:00 U.Wk-15mSP swim alt SP3 D FLY 4:00
300 7:19 AM 6 x 50 on 1:10 IM/3point Sp3 SP3 S IM 2:20
100 7:28 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 7:32 AM 4 x 200 on 3:30 IM order 100ez-fast EN2 K IM 1:45
600 7:48 AM 6 x 100 on 1:30 Fly1/2b-free1/7brs EN1 P FLY 1:30
100 7:59 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 8:03 AM 1 x 100 on 1:30 Individual Medley } 2x EN1 S IM 1:30
1 x 100 on 1:25 Individual Medley } EN2 S IM 1:25
1 x 100 on 1:20 Individual Medorfree } EN3 S FRM 1:20
1 x 100 on 1:15 Individual Medorfree } EN3 S FRM 1:15
1 x 100 on 1:10 Free } EN3 S FR 1:10
1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00
300 8:24 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:29 AM Finish time. Total: 5,800 meters. Stress Value = 101


Daily Workout [2497] for Saturday, September 29, 2012
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
====== ======== ========================================== === = === ====
1,000 7:00 AM 1 x 1000 on 15:00 2cho-4fr-1fly-3Im REC S MIX 1:30
200 7:17 AM 8 x 25 on :45 U,W swim EN3 D BR 3:00
100 7:25 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:29 AM 4 x 50 on 1:00 Gk br des } 2x EN1 K BR 2:00
3 x 100 on 1:45 br kick on board } EN1 K BR 1:45
1,000 7:49 AM 1 x 1000 on 15:00 75br-25fr/50ez-fast EN1 P BR 1:30
100 8:06 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
600 8:10 AM 4 x 25 on :20 br swim des } 3x EN3 S BR 1:20
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
100 8:22 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 8:26 AM 4 x 100 on 1:10 Free or Fins } 3x EN3 S FR 1:10
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
400 8:48 AM 8 x 50 on 1:00 Forming REC S CHO 2:00
8:56 AM Finish time. Total: 6,000 meters. Stress Value = 134

Daily Workout [2498] for Monday, October 1, 2012
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 500 on 7:30 Warm-up } 1x REC S CHO 1:30
10 x 100 on 1:30 100IM/25drl-jog&swm } EN1 D IM 1:30
2,000 6:54 PM 1 x 100 on 1:20 Freestyle or+5"/100 } 1x EN1 S FR 1:20
1 x 400 on 5:00 Freestyle } EN2 S FR 1:15
1 x 200 on 2:40 Freestyle } EN2 S FR 1:20
1 x 300 on 3:45 Freestyle } EN2 S FR 1:15
1 x 300 on 4:00 Freestyle } EN2 S FR 1:20
1 x 200 on 2:30 Freestyle } EN2 S FR 1:15
1 x 400 on 5:20 Freestyle } EN2 S FR 1:20
1 x 100 on 1:15 Freestyle } EN2 S FR 1:15
100 7:22 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 7:26 PM 10 x 50 on :45 Free/fins-form drl EN1 D FIN 1:30
H,up/side stk/E,up
1,600 7:35 PM 16 x 100 on 1:20 Freestyle/3xdps EN2 S FR 1:20
5x3/25brs&fast
200 7:58 PM 1 x 200 on 4:00 Recovery/swim-down REC S BK 2:00
500 8:04 PM 1 x 500 on 15:00 Fly form menu EN1 D FLY 3:00
8:19 PM Finish time. Total: 6,400 meters. Stress Value = 100


Daily Workout [2499] for Tuesday, October 2, 2012
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 500 on 7:30 W-UP } 1x REC P CHO 1:30
1 x 100 on 1:40 DRLS } EN1 D FLY 1:40
1 x 200 on 3:00 PULL } EN1 P BK 1:30
1 x 300 on 5:00 KICK } EN1 K BR 1:40
1 x 400 on 6:00 SWIM } EN1 S IM 1:30
1,500 6:55 PM 1 x 500 on 7:00 Free/EZ DPS } 1x EN1 S FR 1:24
1 x 500 on 7:00 Free/MID TURN-DES } EN2 S FR 1:24
1 x 500 on 7:00 Free/NEG-YOUR PACE } EN3 S FR 1:24
100 7:18 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
2,100 7:23 PM 8 x 25 on :30 IM/SP~EZ } 1x SP3 K IM 2:00
4 x 50 on :50 EZ DRLS } EN1 K IM 1:40
3 x 100 on 1:40 DES } EN2 K FR 1:40
8 x 25 on :30 } SP3 P IM 2:00
4 x 50 on :50 } EN1 P IM 1:40
3 x 100 on 1:20 } EN2 P FR 1:20
8 x 25 on :30 } SP3 S IM 2:00
4 x 50 on :50 } EN1 S IM 1:40
3 x 100 on 1:30 } REC S CHO 1:30
500 8:00 PM 1 x 500 on 15:00 BK form drills EN1 D BK 3:00
8:15 PM Finish time. Total: 5,700 meters. Stress Value = 112

Daily Workout [2502] for Thursday, October 4, 2012
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
====== ======== ========================================== === = === ====
2,200 6:30 PM 1 x 400 on 6:00 Warm-up/ } 1x REC S CHO 1:30
8 x 50 on :50 Individual Med/K&S } REC K IM 1:40
1 x 200 on 3:00 Butterfly } EN1 S FLY 1:30
1 x 200 on 3:00 Backstroke } EN1 S BK 1:30
1 x 200 on 3:30 Breaststroke } EN1 S BR 1:45
1 x 800 on 12:00 Free speed play } EN2 S FR 1:30
500 7:06 PM 20 x 25 on :30 IM/4KRL,8K&S EN1 D IM 2:00
800 7:18 PM 1 x 800 on 12:00 Individual Medley EN1 S IM 1:30
100 7:32 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 7:37 PM 1 x 400 on 5:20 Fins w-up } 1x REC K FIN 1:20
8 x 50 on :45 Fins IM K&S } EN1 K FIN 1:30
1 x 200 on 3:30 Fins-pad br drills } EN1 D BR 1:45
7:54 PM 1:00 Maki Kick } 2x EN2 K BR :00
2 x 0 on :20 Kabe Kick Hard } SP1 K BR :00
200 7:59 PM 4 x 50 on 1:10 Br 3UWK,KSUB-onb alt SP1 K BR 2:20
200 8:06 PM 8 x 25 on :40 Br/SUB-SP SP1 S BR 2:40
400 8:13 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:19 PM Finish time. Total: 5,400 meters. Stress Value = 80


Daily Workout [2503] for Friday, October 5, 2012
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
====== ======== ===================================== === = === ====
1,000 6:30 PM 1 x 300 on 5:00 KICK } 1x REC S CHO 1:40
1 x 300 on 5:00 PULL } REC K CHO 1:40
1 x 400 on 6:00 KICK-DRLS&SWIM } REC K FR 1:30
900 6:48 PM 1 x 75 on :50 SP2 } 3x SP2 S FR 1:07
1 x 25 on 1:10 REC } REC S CHO 4:40
1 x 50 on :35 SP2 } SP2 S FR 1:10
1 x 50 on 1:25 REC } REC S CHO 2:50
1 x 25 on :15 SP2 } SP2 S FR 1:00
1 x 75 on 1:45 REC } REC S CHO 2:20
1,000 7:08 PM 20 x 50 on 1:00 MAX SP/SP1 GOOD STK SP1 S FR 2:00
400 7:30 PM 1 x 400 on 7:00 Recovery/swim-down REC S CHO 1:45
1,600 7:39 PM 8 x 50 on :45 PULL } 1x EN1 P BK 1:30
8 x 50 on :50 KICK } EN1 K BK 1:40
8 x 50 on :55 DRLS } EN1 D BK 1:50
8 x 50 on :45 SWIM } EN2 S BK 1:30
600 8:07 PM 6 x 100 on 1:30 PV,1/5BRS CHECK EN2 P FR 1:30
400 8:18 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:24 PM Finish time. Total: 5,900 meters. Stress Value = 173

Daily Workout [2504] for Tuesday, October 9, 2012
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
====== ======== ========================================== === = === ====
1,000 6:30 PM 1 x 400 on 6:00 Warm-up/choice } 1x REC S CHO 1:30
1 x 200 on 3:30 Individual Med.drl. } REC D IM 1:45
1 x 400 on 6:00 Back&Breaststroke } EN1 S MIX 1:30
300 6:47 PM 12 x 25 on :45 Sno swim/ez hard EN2 S CHO 3:00
100 6:58 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
100 7:02 PM 4 x 25 on :20 Freestyle Hard EN3 S FR 1:20
100 7:05 PM 4 x 25 on :30 Freestyle Harder SP1 S FR 2:00
100 7:09 PM 4 x 25 on :40 Freestyle Hardest SP2 S FR 2:40
1,100 7:14 PM 1 x 100 on 2:00 Recovery/swim-down } 1x REC S CHO 2:00
8 x 50 on 1:00 IM 2ord/hard } SP1 S IM 2:00
6 x 50 on 1:00 IM switch } SP1 S IM 2:00
4 x 50 on 1:00 Freestyle } SP1 S FR 2:00
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
1 x 50 on 1:00 Freestyle No-brs! } SP3 S FR 2:00
100 7:39 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:43 PM 5 x 200 on 3:00 Pull/SNO desc EN1 P FR 1:30
1,200 8:00 PM 3 x 400 on 7:00 Kick your choice EN1 K CHO 1:45
400 8:23 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:29 PM Finish time. Total: 5,500 meters. Stress Value = 143


Daily Workout [2506] for Thursday, October 11, 2012
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
====== ======== ============================================= === = === ====
1,000 6:30 PM 1 x 1000 on 15:00 Warm-up REC S CHO 1:30
1,000 6:47 PM 1 x 50 on 1:00 kick drill } 4x EN1 K IM 2:00
8 x 25 on :30 drl/position,st-line } EN1 D IM 2:00
stk,&good swm by2t }
200 7:09 PM 4 x 50 on 1:00 your choice SP3 S CHO 2:00
400 7:15 PM 8 x 50 on :50 Individual Medley EN3 S IM 1:40
400 your PACE
400 7:24 PM 4 x 100 on 1:45 Recovery/swim-down REC S CHO 1:45
1,000 7:33 PM 10 x 100 on 1:30 IM+fr50,100Bkbld alt EN1 P MIX 1:30
1,000 7:50 PM 5 x 200 on 3:30 1,3,5BK 2,4BR K&Kdrl EN1 K MIX 1:45
400 8:09 PM 8 x 50 on :50 HR160&time up/STK EN2 S STK 1:40
150 8:18 PM 1 x 150 on 3:00 Recovery/swim-down REC S CHO 2:00
50 8:23 PM 2 x 25 on 2:00 MAX your choice SP3 S CHO 8:00
400 8:29 PM 8 x 50 on :45 Free/swim down REC S FR 1:30
8:35 PM Finish time. Total: 6,000 meters. Stress Value = 79

Daily Workout [2507] for Friday, October 12, 2012
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
====== ======== ========================================= === = === ====
500 6:30 PM 5 x 100 on 1:30 Warm-up/1xCHO,2xIM REC S IM 1:30
1,000 6:39 PM 1 x 300 on 4:30 Back dolphin kick } 1x EN1 K FIN 1:30
1 x 200 on 3:00 side flutter kick } EN1 K FIN 1:30
1 x 400 on 6:00 Head up kick } EN1 K FIN 1:30
1 x 100 on 1:30 your choice } EN1 K FIN 1:30
2,000 6:56 PM 5 x 400 on 5:00 Freestyle 1-5des EN2 S FR 1:15
100 7:23 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 7:27 PM 1 x 100 on 2:00 Free/"taisoku"kick } 2x EN1 K FR 2:00
8 x 50 on :45 Free/Board kick } EN2 K FR 1:30
1 x 100 on 2:00 Free/side~side kick } EN1 K FR 2:00
6 x 50 on :45 Free/Board kick } EN2 K FR 1:30
1 x 100 on 2:00 Free/u,w kick } EN1 K FR 2:00
100 8:02 PM 4 x 25 on :45 Free/sub 10stk&fast SP1 S FR 3:00
300 8:07 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
Dis/5X400pull 4:45
8:14 PM Finish time. Total: 6,000 meters. Stress Value = 101


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| ウラシマん | 18:05 | comments(0) | - |

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