2011/4/16 Saturday //distance, 50m pool, morning practice// 200m warm up 5 x 150m: 50m dolphin kick on the side + 100m free build up, breathing on 3rd, 5th, 7th cycles, 10” rest 50m easy Anaerobic set: ------ 16 x 50m on 1’10” ------ the goal is to breathe as least as possible, don’t focus on speed ------ I breathed 6 times (1 breath per 6 strokes) in #1-10, 5 times (1 breath per 8 strokes) in #11-14, 4 times (1 breath per 10 strokes) in #15-16. Total 88 breathes in the whole set. 100m easy 6 x 100m: odd are free on 1’45”, even are back on 1’55”, descending in pairs Main set: ------ 7 x 250m on 4’20”, aerobic and smooth 5 x 50m on 1’ warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/4/16 Saturday : //distance, 50m pool, morning practice// : 200m warm up : 5 x 150m: 50m dolphin kick on the side + 100m free build up, breathing on : 3rd, 5th, 7th cycles, 10” rest : 50m easy : Anaerobic set: : ------ 16 x 50m on 1’10” : ------ the goal is to breathe as least as possible, don’t focus on speed : ------ I breathed 6 times (1 breath per 6 strokes) in #1-10, 5 times (1 : ...................
2010/4/18 Monday //stroke/IM// 200y warm up 8 x 50y on 1’: odd are drill/build, even are sprint/easy, choice of stroke Main set: ------ 100y IM, 100y pull, 200y IM, 200y pull, 300y IM, 300y pull ------ 100y stroke, 100y pull, 200y stroke, 200y pull, 300y stroke, 300y pull ------ all intervals based on 1’45” per 100y pace ------ IM and strokes are fast, pull are easy moderate
2011/4/19 Tuesday //freestyle breathing and tempo// 250y warm up Warm up set: ------ 400y free + 300y back + 200y breast + 100y fly, all smooth (I didn’t do the fly) 450y free: ------ 0-100y: breathe every 2nd stroke, switch right and left by 25y ------ 100-200y: breathe every 3rd stroke ------ 200-300y: breathe every 4th stroke, switch right and left by 25y ------ 300-400y: breathe every 5th stroke ------ 400-450y: breathe every 6th stroke, switch right and left by 25y 10 x 50y on 1’: ------ 1-6 breathe 3 times in first 25y and 4 times in second 25y ------ 7-10: breathe 2 times in first 25y and 3 times in second 25y ------ no breathing between flags and walls, all breathing should be done between flags 2 x 50y for personal best on fewest breathes: I was able to do 1 breath per 25y Main set: Tempo practice with tempo trainer ------ 8 x 25y on 30”, tempo trainer setting at 70, then 50y easy on 1’30” ------ 8 x 50y on 1”, tempo trainer setting at 70, then 50y easy on 1’30”------ 6 x 25y on 35”, tempo trainer setting at 65, then 50y easy on 1’30” ------ 6 x 50y on 1’10”, tempo trainer setting at 65, then 50y easy on 1’30” ------ 4 x 25y on 40”, tempo trainer setting at 60, then 50y easy on 1’30” ------ 50y, tempo trainer setting at 60, then 50y easy
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/4/19 Tuesday : //freestyle breathing and tempo// : 250y warm up : Warm up set: : ------ 400y free + 300y back + 200y breast + 100y fly, all smooth (I didn ’t : do the fly) : 450y free: : ------ 0-100y: breathe every 2nd stroke, switch right and left by 25y : ------ 100-200y: breathe every 3rd stroke : ------ 200-300y: breathe every 4th stroke, switch right and left by 25y : ...................
2011/4/20 Wednesday //sprint// 300y warm up 6 x 100y IM on 2’: odd are kick-swim-kick-swim by 25y, even are swim-kick- swim-kick. 50y easy 12 x 50y, all on 2’: 2 all out sprint and finish by feet, then 1 easy, repeat 4 times. 6 x 250y on 4’30”: 225y moderate + 25y sprint 8 x 50y on 1’ warm down
2011/4/22 Friday //threshold pacework, 50m pool, morning workout// 200m warm up 600m: every 3rd lap is kicking, every 4th lap is non-free, all others are free 300m kick: all choice of kick, every 3rd lap is dolphin Main set: ------ 6 x 50m, then 100m easy ------ 5 x 50m, then 150m easy ------ 4 x 50m, then 200m easy ------ 3 x 50m, then 250m easy ------ all 50m on 1'15" and in fast pace similar to sprint, choice of stroke2 x 50m all out sprint 100m warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/4/22 Friday : //threshold pacework, 50m pool, morning workout// : 200m warm up : 600m: every 3rd lap is kicking, every 4th lap is non-free, all others are : free : 300m kick: all choice of kick, every 3rd lap is dolphin : Main set: : ------ 6 x 50m, then 100m easy : ------ 5 x 50m, then 150m easy : ------ 4 x 50m, then 200m easy : ...................
2011/4/25 Monday //stroke// 300y warm up 4 x 75y: kick-drill-swim, odd are free, even are stroke 5 x 100y free on 1’35” 6 x 50y choice of kick on 1’15” Main set: all fast strong stroke ------ 8 x 25y on 30” ------ 6 x 50y on 1’05” ------ 4 x 100y on 2’ ------ 200y on 4’ 50y warm down
2011/4/26 Tuesday //sprint// 150y warm up 8 x 50y on 1’05”: 1-4 are kick, 5-8 are drill/swim, in IM order 4 x 100y choice of kick 2’30”, descending 12 x 25y sprint on 30”, start and end at the middle of the pool, working on fast turns 100y easy Main set: ------ 75y IM or one type of non-free stroke sprint set ------ Intervals are 5’15”, 5’00”, 4’45”, 4’30”, 4’15”, 4’00”, 3’45”, 3’30”, 3’15”, 3’00”, 2’45”, 2’30”, 2’15”, 2’00”, 1’45”. (finished till 2’15”) ------ easy free of rest between the sprints, I did 800y total easy free. 25y warm down
2011/4/27 Wednesday //mid-distance// 250y warm up 8 x 100y: the mid 50y are stroke kick in 1-4, stroke swim in 5-8, all other laps are free 50y easy 10 x 50y: 1-5 free overkick/easy on 1’, 6-10 stroke fast/easy on 1’10” 100y easy 250y on 4’, 2 x 150y on 2’30”, 4 x 50y on 1’15”, all free medium pace 200y dolphin/flutter kick on 4’, 2 x 100y dolphin/flutter kick on 2’15”, 2 x 50y breast kick on 1’15” 50y easy 250y on 4’30” build-up, 150y on 3’ easy, 150y on 3’ fast, 4 x 50y on 1’30” descending, all free 100y warm down
2011/4/28 Thursday //tapering for Sunday’s meet// 100y warm up 3 x (200y free, 20” rest, then 2 x 50y stroke, 5” stroke) 4 x 150y on 3’30”: 50y drill + 50y swim + 50y drill, odd are free/back, even are fly/breast 3 x (4 x 50y on 1’, choice of stroke): 4 x 50y: fast/easy, easy/fast, all easy, all fast Practice starting from the block 200y warm down
2011/5/3 Tuesday //distance// 100y warm up 6 x 100y free, 1-3: 25y fingertip + 25y fists + 50y build; 4-6: descending Free distance set: ------ 800y, 600y, 400y, 200y ------ in each distance: first half focused on distance per stroke, stretched out; second half focused on tempo, fast pull and fast kick ------ intervals are 1’40” per 100y base 100y set, do the following 3 times: ------ 4 x 100y on 1’40” ------ 100y on 2’ 100y warm down
2011/5/9 Monday //IM// 300y warm up 300y IM kick: 100y dolphin + 100y flutter + 100y breast Main set: ------ 8 x 50y free pull on 45”, 400y IM ------ 6 x 50y back pull on 50”, 300y IM ------ 4 x 50y breast pull on 55”, 200y IM ------ 2 x 50y fly pull on 60”, 100y IM ------ all pull with pull buoy 50y all out free sprint
2011/5/10 Tuesday //mid-distance// 200y warm up 5 x 125y kick on 3’: 75y kick on the side + 50y kick on the back 25y easy 12 x 25y on 40”, breathe 1 time, 2 times, 3 times…6 times, 6 times, 5 times…1 time 10 x 100y on 2’: the goal is to breathe < 2 times in the last 25y Main set: ------ 8 x 200y on 3’10” ------ the goal is to breathe < 2 times and swim fast in the first 25y 100y warm down
请教下小酸: 8 X 200 3’10” 是包干的时间吗? 【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/5/10 Tuesday : //mid-distance// : 200y warm up : 5 x 125y kick on 3’: 75y kick on the side + 50y kick on the back : 25y easy : 12 x 25y on 40”, breathe 1 time, 2 times, 3 times…6 times, 6 times, 5 : times…1 time : 10 x 100y on 2’: the goal is to breathe < 2 times in the last 25y : Main set: : ------ 8 x 200y on 3’10” : ...................
2011/5/12 Thursday //distance// 200y warm up Hypoxia set: ------ 8 x 100y on 2’ ------ no more than 2 breathes on 1st, 2nd, 3rd, 4th 25y for 100y #1, #2, #3, #4, then repeat Main set: ------ 4 x 800y on 13’20” ------ my timings were: 12’03”, 12’09”, 12’02”, 11’45”
2011/5/16 Monday //mid-distance// 200y warm up Do the following twice: ------ 4 x 25y underwater kick on 45” ------ 2 x 50y side dolphin kick on 1’15” ------ 100y flutter kick on the back on 2’30” Main set: ------ 9 x 200y on 3’05” ------ the goal is to breathe on earlier than the 4th stroke after each wall200y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/5/16 Monday : //mid-distance// : 200y warm up : Do the following twice: : ------ 4 x 25y underwater kick on 45” : ------ 2 x 50y side dolphin kick on 1’15” : ------ 100y flutter kick on the back on 2’30” : Main set: : ------ 9 x 200y on 3’05” : ------ the goal is to breathe on earlier than the 4th stroke after each wall : ...................
2011/5/17 Tuesday //strokes// 200y warm up 5 x 225y: ------ 100y swim + 75y drill (right arm, left arm, fists) + 50y kick on the back ------ odd are free, even are strokes 25y easy Heart rate set: 8 x 75y free on 1’10” Dolphin kick set: 5 x 150y dolphin kick on the back with fins and pull buoy between legs on 3’ Main set: ------ 100y free on 1’40” ------ 25y fly + 75y free on 1’45” ------ 50y fly + 50y free on 1’50” ------ 75y fly + 25y free on 1’55” ------ 50y easy ------ repeat the above in the same pattern for back and breast
2011/5/23 Monday //IM/stroke// 300y warm up 6 x 125y IM with doubling free on 2’15” 8 x 25y on 30”, odd are favorite stroke, fast, even are free, easy Main set: ------ 8 x 175y on 3’ ------ 25y stroke + 50y free + 25y stroke + 50y free + 25y stroke 200y warm down
2011/5/24 Tuesday //sprint// 300y warm up 10 x 50y free on 1’: ------ 25y easy + 25y over-kicking ------ odd breathing on the right, even breathing on the left Heart rate set: 8 x 75y ------ odd are IM on 1’15” ------ even are free on 1’05” ------ descending by pairs 50y easy Main set: ------ 10 x 100y on 2’, timings should on or below 1’20” ------ 50y easy on 2’ ------ 12 x 50y on 1’, timings should on or below 40” ------ 50y easy on 2’ ------ 14 x 25y on 40”, timings should on or below 16” 100y warm down 1hr 30min, 3600y
2011/5/25 Wednesday //mid-distance// 400y warm up 1000y non-stop swim: 400y free + 300y back + 200y breast + 100y fly 4 rounds of 3 x 50y: rounds 1 and 3 are kicking on 1’10”, rounds 2 and 4 are swim on 1’ Main set: ------ 10 x 300y on 4’45” ------ my timings are about 4’15” ± 5” each
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/5/25 Wednesday : //mid-distance// : 400y warm up : 1000y non-stop swim: 400y free + 300y back + 200y breast + 100y fly : 4 rounds of 3 x 50y: rounds 1 and 3 are kicking on 1’10”, rounds 2 and 4 : are swim on 1’ : Main set: : ------ 10 x 300y on 4’45” : ------ my timings are about 4’15” ± 5” each : 1hr 30min, 5000y
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/5/25 Wednesday : //mid-distance// : 400y warm up : 1000y non-stop swim: 400y free + 300y back + 200y breast + 100y fly : 4 rounds of 3 x 50y: rounds 1 and 3 are kicking on 1’10”, rounds 2 and 4 : are swim on 1’ : Main set: : ------ 10 x 300y on 4’45” : ------ my timings are about 4’15” ± 5” each : 1hr 30min, 5000y
就是说 40分钟 + 150 秒 = 42.5分钟, 你游了 3000y? 【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/5/25 Wednesday : //mid-distance// : 400y warm up : 1000y non-stop swim: 400y free + 300y back + 200y breast + 100y fly : 4 rounds of 3 x 50y: rounds 1 and 3 are kicking on 1’10”, rounds 2 and 4 : are swim on 1’ : Main set: : ------ 10 x 300y on 4’45” : ------ my timings are about 4’15” ± 5” each : 1hr 30min, 5000y
2011/5/26 Thursday //threshold 100’s// 200y warm up Main set: ------ 50 x 100y on 1’30” ------ my timings were: 1’20” on 1st, ~1’24” till the 15th, ~1’25” till the 30th, ~1’26” till the 40th, ~1’27” for the last 10’s.
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/5/26 Thursday : //threshold 100’s// : 200y warm up : Main set: : ------ 50 x 100y on 1’30” : ------ my timings were: 1’20” on 1st, ~1’24” till the 15th, ~1’25” : till the 30th, ~1’26” till the 40th, ~1’27” for the last 10’s. : 1hr 30min, 5200y
这绝对是高质量的一次训练课。什么时候我才能干出50 X 100 来, ON 1‘30? 【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/5/26 Thursday : //threshold 100’s// : 200y warm up : Main set: : ------ 50 x 100y on 1’30” : ------ my timings were: 1’20” on 1st, ~1’24” till the 15th, ~1’25” : till the 30th, ~1’26” till the 40th, ~1’27” for the last 10’s. : 1hr 30min, 5200y
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/5/26 Thursday : //threshold 100’s// : 200y warm up : Main set: : ------ 50 x 100y on 1’30” : ------ my timings were: 1’20” on 1st, ~1’24” till the 15th, ~1’25” : till the 30th, ~1’26” till the 40th, ~1’27” for the last 10’s. : 1hr 30min, 5200y
2011/5/28 Saturday //intensive, 50m pool// 100m warm up Main set: ------ 1400m free, 20” rest at 700, negative split ------ 600m back pull with buoy ------ 400m IM ------ 200m stroke (I did back) ------ 800m free, 10” rest at 400, negative split ------ 300m back pull with buoy ------ 200m IM ------ 100m stroke (I did breast) ------ 100m choice ------ 200m back ------ 100m IM ------ 50m stroke fast (I did fly) ------ 50m choice
50 x 100y on 1’30”的意思是每个100yd都是1'30"? 如果提早游完就可以歇一会儿?
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/5/26 Thursday : //threshold 100’s// : 200y warm up : Main set: : ------ 50 x 100y on 1’30” : ------ my timings were: 1’20” on 1st, ~1’24” till the 15th, ~1’25” : till the 30th, ~1’26” till the 40th, ~1’27” for the last 10’s. : 1hr 30min, 5200y
2011/5/31 Tuesday //sprint// 250y warm up 1000y set: ------ 400y IM, kick/swim switch by 25y ------ 300y free, drill/swim switch by 25y ------ 200y free, scull (head-up flutter kick)/swim switch by 25y ------ 4 x 25y fast free on 30” Breathing control set: ------ 5 x 100y free on 3’, the goal is 7 breathes or less ------ my breathes were 7, 7, 5, 7, 5 Main set: ------ 10 x 50y on 1’, fast (my timings were 37”-38”), then 100y easy on 3’ ------ 8 x 50y on 1’10”, faster (my timings were 36”-37”), then 100y easy on 3’ ------ 6 x 50y on 1’20”, fastest (my timings were 33”-35”), then 100y easy on 3’ ------ 4 x 50y on 1’30”, all out sprint (my timings were 33’-34”), then 100y easy
赞老奶奶、老爷爷!
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 我每次训练看她在,我就觉得不好好游就真对不起自己。
: 前两年每次去比赛,都有一个老爷爷,第一年我去的时候,他84,后来看到他在报名表
: 上的年龄变成85,86.。。
: 今年没有见到他了。。。。狠难过。
2011/4/16 Saturday
//distance, 50m pool, morning practice//
200m warm up
5 x 150m: 50m dolphin kick on the side + 100m free build up, breathing on
3rd, 5th, 7th cycles, 10” rest
50m easy
Anaerobic set:
------ 16 x 50m on 1’10”
------ the goal is to breathe as least as possible, don’t focus on speed
------ I breathed 6 times (1 breath per 6 strokes) in #1-10, 5 times (1
breath per 8 strokes) in #11-14, 4 times (1 breath per 10 strokes) in #15-16. Total 88 breathes in the whole set.
100m easy
6 x 100m: odd are free on 1’45”, even are back on 1’55”, descending in
pairs
Main set:
------ 7 x 250m on 4’20”, aerobic and smooth
5 x 50m on 1’ warm down
1hr 45min, 4500m
赞自己一个,今天控制呼吸次数的练习俺是同泳道中最少的,获得奖励一枚特殊队帽,一直以来都奖给队里最努力的队员~
队里的大牛,20 x 50m on 1', 一共35下呼吸。。。。俺想着都要晕厥啊。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/4/16 Saturday
: //distance, 50m pool, morning practice//
: 200m warm up
: 5 x 150m: 50m dolphin kick on the side + 100m free build up, breathing on : 3rd, 5th, 7th cycles, 10” rest
: 50m easy
: Anaerobic set:
: ------ 16 x 50m on 1’10”
: ------ the goal is to breathe as least as possible, don’t focus on speed
: ------ I breathed 6 times (1 breath per 6 strokes) in #1-10, 5 times (1
: ...................
奔个特殊队帽吧~~
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 赞自己一个,今天控制呼吸次数的练习俺是同泳道中最少的,获得奖励一枚特殊队帽,
: 一直以来都奖给队里最努力的队员~
: 队里的大牛,20 x 50m on 1', 一共35下呼吸。。。。俺想着都要晕厥啊。。。
嘿嘿,就是颜色和大家的不一样~
你咋这么早
今天穿衣服啦。。哈哈。
【 在 Vieux (我想消停一会。。) 的大作中提到: 】
: 奔个特殊队帽吧~~
俺一直穿着好不好。。
最近WB爆增,索性换身行头。。
早醒了,看看书啥的。。
心情好的话,下午去池子里游一圈
原来我蛙泳换气一直处于很错误的状态。。汗
自己没感觉,游得还挺来劲。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 嘿嘿,就是颜色和大家的不一样~
: 你咋这么早
: 今天穿衣服啦。。哈哈。
昨天在裸奔啊。。。
【 在 Vieux (我想消停一会。。) 的大作中提到: 】
: 俺一直穿着好不好。。
: 最近WB爆增,索性换身行头。。
: 早醒了,看看书啥的。。
: 心情好的话,下午去池子里游一圈
: 原来我蛙泳换气一直处于很错误的状态。。汗
: 自己没感觉,游得还挺来劲。。
牛!
奔!
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 赞自己一个,今天控制呼吸次数的练习俺是同泳道中最少的,获得奖励一枚特殊队帽,
: 一直以来都奖给队里最努力的队员~
: 队里的大牛,20 x 50m on 1', 一共35下呼吸。。。。俺想着都要晕厥啊。。。
2010/4/18 Monday
//stroke/IM//
200y warm up
8 x 50y on 1’: odd are drill/build, even are sprint/easy, choice of stroke
Main set:
------ 100y IM, 100y pull, 200y IM, 200y pull, 300y IM, 300y pull
------ 100y stroke, 100y pull, 200y stroke, 200y pull, 300y stroke, 300y
pull
------ all intervals based on 1’45” per 100y pace
------ IM and strokes are fast, pull are easy moderate
1hr, 3000y total
2011/4/19 Tuesday
//freestyle breathing and tempo//
250y warm up
Warm up set:
------ 400y free + 300y back + 200y breast + 100y fly, all smooth (I didn’t do the fly)
450y free:
------ 0-100y: breathe every 2nd stroke, switch right and left by 25y
------ 100-200y: breathe every 3rd stroke
------ 200-300y: breathe every 4th stroke, switch right and left by 25y
------ 300-400y: breathe every 5th stroke
------ 400-450y: breathe every 6th stroke, switch right and left by 25y
10 x 50y on 1’:
------ 1-6 breathe 3 times in first 25y and 4 times in second 25y
------ 7-10: breathe 2 times in first 25y and 3 times in second 25y
------ no breathing between flags and walls, all breathing should be done
between flags
2 x 50y for personal best on fewest breathes: I was able to do 1 breath per 25y
Main set: Tempo practice with tempo trainer
------ 8 x 25y on 30”, tempo trainer setting at 70, then 50y easy on 1’30”
------ 8 x 50y on 1”, tempo trainer setting at 70, then 50y easy on 1’30”------ 6 x 25y on 35”, tempo trainer setting at 65, then 50y easy on 1’30”
------ 6 x 50y on 1’10”, tempo trainer setting at 65, then 50y easy on 1’30”
------ 4 x 25y on 40”, tempo trainer setting at 60, then 50y easy on 1’30”
------ 50y, tempo trainer setting at 60, then 50y easy
1hr 30min, 3700y
tempo是啥
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/4/19 Tuesday
: //freestyle breathing and tempo//
: 250y warm up
: Warm up set:
: ------ 400y free + 300y back + 200y breast + 100y fly, all smooth (I didn
’t
: do the fly)
: 450y free:
: ------ 0-100y: breathe every 2nd stroke, switch right and left by 25y
: ------ 100-200y: breathe every 3rd stroke
: ------ 200-300y: breathe every 4th stroke, switch right and left by 25y
: ...................
动作频率?划频?
【 在 gxz (大狗熊) 的大作中提到: 】
: tempo是啥
: ’t
2011/4/20 Wednesday
//sprint//
300y warm up
6 x 100y IM on 2’: odd are kick-swim-kick-swim by 25y, even are swim-kick-
swim-kick.
50y easy
12 x 50y, all on 2’: 2 all out sprint and finish by feet, then 1 easy,
repeat 4 times.
6 x 250y on 4’30”: 225y moderate + 25y sprint
8 x 50y on 1’ warm down
1hr 30min, 3450y
2011/4/22 Friday
//threshold pacework, 50m pool, morning workout//
200m warm up
600m: every 3rd lap is kicking, every 4th lap is non-free, all others are
free
300m kick: all choice of kick, every 3rd lap is dolphin
Main set:
------ 6 x 50m, then 100m easy
------ 5 x 50m, then 150m easy
------ 4 x 50m, then 200m easy
------ 3 x 50m, then 250m easy
------ all 50m on 1'15" and in fast pace similar to sprint, choice of stroke2 x 50m all out sprint
100m warm down
1hr 20min, 2900m
开始LCM season了?早上室外?
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/4/22 Friday
: //threshold pacework, 50m pool, morning workout//
: 200m warm up
: 600m: every 3rd lap is kicking, every 4th lap is non-free, all others are : free
: 300m kick: all choice of kick, every 3rd lap is dolphin
: Main set:
: ------ 6 x 50m, then 100m easy
: ------ 5 x 50m, then 150m easy
: ------ 4 x 50m, then 200m easy
: ...................
每个周五周六都是LCM,同样的池子但是把中间的桥撤了,就是都是早场。。。
【 在 gxz (大狗熊) 的大作中提到: 】
: 开始LCM season了?早上室外?
哦明白了,这个好。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 每个周五周六都是LCM,同样的池子但是把中间的桥撤了,就是都是早场。。。
长池节奏游出来的时候真的爽啊,游不出来的时候就一直在身心崩溃的边缘徘徊。。。
【 在 gxz (大狗熊) 的大作中提到: 】
: 哦明白了,这个好。
zkss节奏游出来的时候?
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 长池节奏游出来的时候真的爽啊,游不出来的时候就一直在身心崩溃的边缘徘徊。。。
就是不受转身干扰,然后能把呼吸频率啊动作到位啊什么的维持50m。特别是从浅水游
到深水,看着池水颜色越来越深,还是挺high的。
【 在 gxz (大狗熊) 的大作中提到: 】
: zkss节奏游出来的时候?
2011/4/25 Monday
//stroke//
300y warm up
4 x 75y: kick-drill-swim, odd are free, even are stroke
5 x 100y free on 1’35”
6 x 50y choice of kick on 1’15”
Main set: all fast strong stroke
------ 8 x 25y on 30”
------ 6 x 50y on 1’05”
------ 4 x 100y on 2’
------ 200y on 4’
50y warm down
1hr, 2550y
你怎么就疯狂的游 free啊。。。
也换点东西游游
因为游free帅!
【 在 xiaokefei (小飞) 的大作中提到: 】
: 你怎么就疯狂的游 free啊。。。
: 也换点东西游游
哪里啊。。
不游free估计赶不上时间吧。。
【 在 xiaokefei (小飞) 的大作中提到: 】
: 你怎么就疯狂的游 free啊。。。
: 也换点东西游游
帅。。。。 那游蝶泳吧。。。
说起蝶泳,周末我去游的时候,一哥们儿在练习,可能是腰腹力量不够,起身不够,整个人感觉就在池子里扑腾,看得我不厚道地想笑,但想想自己游得也丑,这不是100步
笑50步么。。。
【 在 xiaokefei (小飞) 的大作中提到: 】
: 帅。。。。 那游蝶泳吧。。。
小飞你那个时候练蝶泳,最长距离多少?
要能蝶出正常节奏的,不是国内很多人所谓的漂蝶。
【 在 xiaokefei (小飞) 的大作中提到: 】
: 帅。。。。 那游蝶泳吧。。。
蝶成这样的很常见啊
【 在 DaoDao (刀刀) 的大作中提到: 】
: 说起蝶泳,周末我去游的时候,一哥们儿在练习,可能是腰腹力量不够,起身不够,整
: 个人感觉就在池子里扑腾,看得我不厚道地想笑,但想想自己游得也丑,这不是100步
: 笑50步么。。。
我就是酱紫滴,象蠕动滴毛毛虫.
【 在 DaoDao (刀刀) 的大作中提到: 】
: 说起蝶泳,周末我去游的时候,一哥们儿在练习,可能是腰腹力量不够,起身不够,整
: 个人感觉就在池子里扑腾,看得我不厚道地想笑,但想想自己游得也丑,这不是100步
: 笑50步么。。。
我们池子里有个人蝶得很漂亮,从后面看过去真的很象蝴蝶展翅。
几乎每周可以看一次,帅呆啦:)
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 蝶成这样的很常见啊
训练的时候400m 然后比赛最多200M 什么是漂蝶 什么是正常的蝶泳
2011/4/26 Tuesday
//sprint//
150y warm up
8 x 50y on 1’05”: 1-4 are kick, 5-8 are drill/swim, in IM order
4 x 100y choice of kick 2’30”, descending
12 x 25y sprint on 30”, start and end at the middle of the pool, working on fast turns
100y easy
Main set:
------ 75y IM or one type of non-free stroke sprint set
------ Intervals are 5’15”, 5’00”, 4’45”, 4’30”, 4’15”, 4’00”, 3’45”, 3’30”, 3’15”, 3’00”, 2’45”, 2’30”, 2’15”, 2’00”, 1’45”. (finished till 2’15”)
------ easy free of rest between the sprints, I did 800y total easy free.
25y warm down
1hr 20min, 3150y
强悍啊。。。
俺训练长池玩过最长的200,短池估计能长点,比赛只最多玩过100或者400混。
漂蝶是个业余玩法,动作上算是不犯规的蝶泳,手入水以后不是立刻分水而是有个滑行,完全打破了蝶泳的节奏,也就没有压胸再被水弹出的感觉。
比如这个视频:
vhttp://player.youku.com/player.php/sid/XMjU5MjI2OTgw/v.swf
俺以前图远,也这么玩,后来发现不是正途。但是最近按照正常节奏蝶,手入水即分,不滑行,发现只能保证有质量的动作50米。。。。
【 在 xiaokefei (小飞) 的大作中提到: 】
: 训练的时候400m 然后比赛最多200M 什么是漂蝶 什么是正常的蝶泳
2011/4/27 Wednesday
//mid-distance//
250y warm up
8 x 100y: the mid 50y are stroke kick in 1-4, stroke swim in 5-8, all other laps are free
50y easy
10 x 50y: 1-5 free overkick/easy on 1’, 6-10 stroke fast/easy on 1’10”
100y easy
250y on 4’, 2 x 150y on 2’30”, 4 x 50y on 1’15”, all free medium pace
200y dolphin/flutter kick on 4’, 2 x 100y dolphin/flutter kick on 2’15”, 2 x 50y breast kick on 1’15”
50y easy
250y on 4’30” build-up, 150y on 3’ easy, 150y on 3’ fast, 4 x 50y on 1’30” descending, all free
100y warm down
1hr 30min, 3850y
哇,小酸你好棒!
哈哈。。神仙姐姐下凡来了?!
【 在 Shenhu (F.T.E) 的大作中提到: 】
: 哇,小酸你好棒!
嗯,我在有个版看见MM们在讲你,就过来看了
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 哈哈。。神仙姐姐下凡来了?!
啊???什么情况。。。
【 在 Shenhu (F.T.E) 的大作中提到: 】
: 嗯,我在有个版看见MM们在讲你,就过来看了
2011/4/28 Thursday
//tapering for Sunday’s meet//
100y warm up
3 x (200y free, 20” rest, then 2 x 50y stroke, 5” stroke)
4 x 150y on 3’30”: 50y drill + 50y swim + 50y drill, odd are free/back,
even are fly/breast
3 x (4 x 50y on 1’, choice of stroke): 4 x 50y: fast/easy, easy/fast, all
easy, all fast
Practice starting from the block
200y warm down
1hr 20min, 2100y
强
【 在 Shenhu (F.T.E) 的大作中提到: 】
: 嗯,我在有个版看见MM们在讲你,就过来看了
这话要是在比赛前说,小酸的小鸡蛋爆发,成绩一定高很多。
【 在 Shenhu (F.T.E) 的大作中提到: 】
: 嗯,我在有个版看见MM们在讲你,就过来看了
2011/5/1 Sunday
//SCY meet//
200y IM 2:37.41 (33.13; 43.17; 45.03; 36.08)
50y Fly 31.28
100y Free 1:02.44 (29.73; 32.71)
2011/5/3 Tuesday
//distance//
100y warm up
6 x 100y free, 1-3: 25y fingertip + 25y fists + 50y build; 4-6: descending
Free distance set:
------ 800y, 600y, 400y, 200y
------ in each distance: first half focused on distance per stroke,
stretched out; second half focused on tempo, fast pull and fast kick
------ intervals are 1’40” per 100y base
100y set, do the following 3 times:
------ 4 x 100y on 1’40”
------ 100y on 2’
100y warm down
1hr 20min, 4300y
太赞了,牛!
2011/5/9 Monday
//IM//
300y warm up
300y IM kick: 100y dolphin + 100y flutter + 100y breast
Main set:
------ 8 x 50y free pull on 45”, 400y IM
------ 6 x 50y back pull on 50”, 300y IM
------ 4 x 50y breast pull on 55”, 200y IM
------ 2 x 50y fly pull on 60”, 100y IM
------ all pull with pull buoy
50y all out free sprint
1hr, 2650y
2011/5/10 Tuesday
//mid-distance//
200y warm up
5 x 125y kick on 3’: 75y kick on the side + 50y kick on the back
25y easy
12 x 25y on 40”, breathe 1 time, 2 times, 3 times…6 times, 6 times, 5
times…1 time
10 x 100y on 2’: the goal is to breathe < 2 times in the last 25y
Main set:
------ 8 x 200y on 3’10”
------ the goal is to breathe < 2 times and swim fast in the first 25y
100y warm down
1 hr 20min, 3850y
请教下小酸: 8 X 200 3’10” 是包干的时间吗?
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/5/10 Tuesday
: //mid-distance//
: 200y warm up
: 5 x 125y kick on 3’: 75y kick on the side + 50y kick on the back
: 25y easy
: 12 x 25y on 40”, breathe 1 time, 2 times, 3 times…6 times, 6 times, 5
: times…1 time
: 10 x 100y on 2’: the goal is to breathe < 2 times in the last 25y
: Main set:
: ------ 8 x 200y on 3’10”
: ...................
是啊。。。主要难在第一个25y要快而且要少呼吸。
【 在 dwjason (文强-许) 的大作中提到: 】
: 请教下小酸: 8 X 200 3’10” 是包干的时间吗?
谢谢。 我现在的动作还没有定型。 所以就没敢试试这些练习。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 是啊。。。主要难在第一个25y要快而且要少呼吸。
2011/5/12 Thursday
//distance//
200y warm up
Hypoxia set:
------ 8 x 100y on 2’
------ no more than 2 breathes on 1st, 2nd, 3rd, 4th 25y for 100y #1, #2, #3, #4, then repeat
Main set:
------ 4 x 800y on 13’20”
------ my timings were: 12’03”, 12’09”, 12’02”, 11’45”
1hr 20min, 4200y
真快啊,我是没希望练到这样了
小酸牛啊。
我打算弄2个 800 玩玩。
4X 800 我是肯定不行的。最近骑车增多, 影响了游泳的时间了。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/5/12 Thursday
: //distance//
: 200y warm up
: Hypoxia set:
: ------ 8 x 100y on 2’
: ------ no more than 2 breathes on 1st, 2nd, 3rd, 4th 25y for 100y #1, #2, #3
: , #4, then repeat
: Main set:
: ------ 4 x 800y on 13’20”
: ------ my timings were: 12’03”, 12’09”, 12’02”, 11’45”
: ...................
2011/5/16 Monday
//mid-distance//
200y warm up
Do the following twice:
------ 4 x 25y underwater kick on 45”
------ 2 x 50y side dolphin kick on 1’15”
------ 100y flutter kick on the back on 2’30”
Main set:
------ 9 x 200y on 3’05”
------ the goal is to breathe on earlier than the 4th stroke after each wall200y warm down
1hr, 2800y
这个转身后四划才呼吸真难啊。。。我游到第四个200就不能保证每次转身都完成了。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/5/16 Monday
: //mid-distance//
: 200y warm up
: Do the following twice:
: ------ 4 x 25y underwater kick on 45”
: ------ 2 x 50y side dolphin kick on 1’15”
: ------ 100y flutter kick on the back on 2’30”
: Main set:
: ------ 9 x 200y on 3’05”
: ------ the goal is to breathe on earlier than the 4th stroke after each
wall
: ...................
2011/5/17 Tuesday
//strokes//
200y warm up
5 x 225y:
------ 100y swim + 75y drill (right arm, left arm, fists) + 50y kick on the back
------ odd are free, even are strokes
25y easy
Heart rate set: 8 x 75y free on 1’10”
Dolphin kick set: 5 x 150y dolphin kick on the back with fins and pull buoy between legs on 3’
Main set:
------ 100y free on 1’40”
------ 25y fly + 75y free on 1’45”
------ 50y fly + 50y free on 1’50”
------ 75y fly + 25y free on 1’55”
------ 50y easy
------ repeat the above in the same pattern for back and breast
1hr 30min, 4050y
灌个水。。。
好久没来,也好久没去游泳了。。
这周六挣扎着去一下。。
2011/5/19 Thursday
//intensive//
200y warm up
8 x 75y on 1’40”
------ 75y = 25y kick + 25y drill + 25y swim
------ 2 fly, 2 back, 2 breast, 2 free
3 rounds of 3 x 100y
------ round 1 free on 1’40”, round 2 IM on 1’50”, round 3 favorite
stroke on ‘150”
------ descending within the 3 100y
50y easy
4 x 125y kick on 3’: choice of kick, descending
Main set:
------ 3 x 500y: 200y free + 100y stroke + 200y free, non-stop, 1’rest
------ 100y stroke: fly, back, breast
200y warm down
1hr 20min, 3950y
2011/5/23 Monday
//IM/stroke//
300y warm up
6 x 125y IM with doubling free on 2’15”
8 x 25y on 30”, odd are favorite stroke, fast, even are free, easy
Main set:
------ 8 x 175y on 3’
------ 25y stroke + 50y free + 25y stroke + 50y free + 25y stroke
200y warm down
1hr, 2850y
留个爪印
这个爪印眼熟
【 在 guohua (PPP) 的大作中提到: 】
: 留个爪印
嘿嘿
又是一年暑来到, 我要继续去年未竟的事业了
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 这个爪印眼熟
为啥偶一直觉得你叫郭华
【 在 guohua (PPP) 的大作中提到: 】
: 嘿嘿
: 又是一年暑来到, 我要继续去年未竟的事业了
肯定是因为我的id.
:p
其实我本来是取其"国画"之意
这里除了你好像都是新ID
不知道其他人会不会像我一样在这时候又回来呢?
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 为啥偶一直觉得你叫郭华
好像去年你就把id解释过一遍了。。。俺的错误思维还真根深地顾啊。。。去年的人都跑去俱乐部玩了。
【 在 guohua (PPP) 的大作中提到: 】
: 肯定是因为我的id.
: :p
: 其实我本来是取其"国画"之意
: 这里除了你好像都是新ID
: 不知道其他人会不会像我一样在这时候又回来呢?
为啥我每次都想着“国花”?
【 在 guohua (PPP) 的大作中提到: 】
: 肯定是因为我的id.
: :p
: 其实我本来是取其"国画"之意
: 这里除了你好像都是新ID
: 不知道其他人会不会像我一样在这时候又回来呢?
对头!
“国花”是俺曾用的假名
【 在 dai (百合开过·风烛残年) 的大作中提到: 】
: 为啥我每次都想着“国花”?
这样啊
哪天我去偷窥一下
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 好像去年你就把id解释过一遍了。。。俺的错误思维还真根深地顾啊。。。去年的人都
: 跑去俱乐部玩了。
2011/5/24 Tuesday
//sprint//
300y warm up
10 x 50y free on 1’:
------ 25y easy + 25y over-kicking
------ odd breathing on the right, even breathing on the left
Heart rate set: 8 x 75y
------ odd are IM on 1’15”
------ even are free on 1’05”
------ descending by pairs
50y easy
Main set:
------ 10 x 100y on 2’, timings should on or below 1’20”
------ 50y easy on 2’
------ 12 x 50y on 1’, timings should on or below 40”
------ 50y easy on 2’
------ 14 x 25y on 40”, timings should on or below 16”
100y warm down
1hr 30min, 3600y
2011/5/25 Wednesday
//mid-distance//
400y warm up
1000y non-stop swim: 400y free + 300y back + 200y breast + 100y fly
4 rounds of 3 x 50y: rounds 1 and 3 are kicking on 1’10”, rounds 2 and 4
are swim on 1’
Main set:
------ 10 x 300y on 4’45”
------ my timings are about 4’15” ± 5” each
1hr 30min, 5000y
日。求个包子。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/5/25 Wednesday
: //mid-distance//
: 400y warm up
: 1000y non-stop swim: 400y free + 300y back + 200y breast + 100y fly
: 4 rounds of 3 x 50y: rounds 1 and 3 are kicking on 1’10”, rounds 2 and 4
: are swim on 1’
: Main set:
: ------ 10 x 300y on 4’45”
: ------ my timings are about 4’15” ± 5” each
: 1hr 30min, 5000y
游得太牛了!我给你发个私人包子
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 日。求个包子。
哇!多谢戴总!好大的包子啊。。。
【 在 dai (百合开过·风烛残年) 的大作中提到: 】
: 游得太牛了!我给你发个私人包子
好好看池子阿~~~
俺也好久没游了,刚挣扎回来。。。
【 在 Vieux (做一只快乐的American Robin~) 的大作中提到: 】
: 灌个水。。。
: 好久没来,也好久没去游泳了。。
: 这周六挣扎着去一下。。
5K!!!
膜拜ing
掩面ing
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/5/25 Wednesday
: //mid-distance//
: 400y warm up
: 1000y non-stop swim: 400y free + 300y back + 200y breast + 100y fly
: 4 rounds of 3 x 50y: rounds 1 and 3 are kicking on 1’10”, rounds 2 and 4
: are swim on 1’
: Main set:
: ------ 10 x 300y on 4’45”
: ------ my timings are about 4’15” ± 5” each
: 1hr 30min, 5000y
就是说 40分钟 + 150 秒 = 42.5分钟, 你游了 3000y?
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/5/25 Wednesday
: //mid-distance//
: 400y warm up
: 1000y non-stop swim: 400y free + 300y back + 200y breast + 100y fly
: 4 rounds of 3 x 50y: rounds 1 and 3 are kicking on 1’10”, rounds 2 and 4
: are swim on 1’
: Main set:
: ------ 10 x 300y on 4’45”
: ------ my timings are about 4’15” ± 5” each
: 1hr 30min, 5000y
为什么要"日"?
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 日。求个包子。
不能这么算吧。。。
要是13秒一个百米,跑完休息一分钟,一共跑十次,那不是就成130秒跑一千了。。。
【 在 dwjason (文强-许) 的大作中提到: 】
: 就是说 40分钟 + 150 秒 = 42.5分钟, 你游了 3000y?
习惯不好。。。
【 在 guohua (PPP) 的大作中提到: 】
: 为什么要"日"?
就是说 4‘45“ 是包干的, 你游了 4’15, 然后休息30”。
我猜可能是这样的。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 不能这么算吧。。。
: 要是13秒一个百米,跑完休息一分钟,一共跑十次,那不是就成130秒跑一千了。。。
恩 exactly.
游泳的workout set里面on什么时间时表示包干的意思。
【 在 dwjason (文强-许) 的大作中提到: 】
: 就是说 4‘45“ 是包干的, 你游了 4’15, 然后休息30”。
: 我猜可能是这样的。
2011/5/26 Thursday
//threshold 100’s//
200y warm up
Main set:
------ 50 x 100y on 1’30”
------ my timings were: 1’20” on 1st, ~1’24” till the 15th, ~1’25”
till the 30th, ~1’26” till the 40th, ~1’27” for the last 10’s.
1hr 30min, 5200y
继续求包子。。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/5/26 Thursday
: //threshold 100’s//
: 200y warm up
: Main set:
: ------ 50 x 100y on 1’30”
: ------ my timings were: 1’20” on 1st, ~1’24” till the 15th, ~1’25”
: till the 30th, ~1’26” till the 40th, ~1’27” for the last 10’s.
: 1hr 30min, 5200y
本来想发个给你
发现你比我富多了
遂作罢
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 继续求包子。。。。
这绝对是高质量的一次训练课。什么时候我才能干出50 X 100 来, ON 1‘30?
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/5/26 Thursday
: //threshold 100’s//
: 200y warm up
: Main set:
: ------ 50 x 100y on 1’30”
: ------ my timings were: 1’20” on 1st, ~1’24” till the 15th, ~1’25”
: till the 30th, ~1’26” till the 40th, ~1’27” for the last 10’s.
: 1hr 30min, 5200y
熊大给了个巨大巨大的包子。。。受之有愧啊。。先存着。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 继续求包子。。。。
假以时日,假以时日
恒心,决心,信心,耐心。
【 在 dwjason (文强-许) 的大作中提到: 】
: 这绝对是高质量的一次训练课。什么时候我才能干出50 X 100 来, ON 1‘30?
凉了就不好吃了~~~
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 熊大给了个巨大巨大的包子。。。受之有愧啊。。先存着。
呵呵,游得很强大,拿个大包子应该的,
快吃了吧,别凉了:D
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 熊大给了个巨大巨大的包子。。。受之有愧啊。。先存着。
50 x 100??!! holy cow!
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/5/26 Thursday
: //threshold 100’s//
: 200y warm up
: Main set:
: ------ 50 x 100y on 1’30”
: ------ my timings were: 1’20” on 1st, ~1’24” till the 15th, ~1’25”
: till the 30th, ~1’26” till the 40th, ~1’27” for the last 10’s.
: 1hr 30min, 5200y
据说队里原来搞过 100x100。。。俺觉得那种属于 once in a life time...50x100估
计一年能来一次。
自己游估计游不下来,还是要跟队才行。
【 在 cDNA (徒有慕鱼情) 的大作中提到: 】
: 50 x 100??!! holy cow!
2011/5/28 Saturday
//intensive, 50m pool//
100m warm up
Main set:
------ 1400m free, 20” rest at 700, negative split
------ 600m back pull with buoy
------ 400m IM
------ 200m stroke (I did back)
------ 800m free, 10” rest at 400, negative split
------ 300m back pull with buoy
------ 200m IM
------ 100m stroke (I did breast)
------ 100m choice
------ 200m back
------ 100m IM
------ 50m stroke fast (I did fly)
------ 50m choice
1hr 45min, 4600m
50 x 100y on 1’30”的意思是每个100yd都是1'30"?
如果提早游完就可以歇一会儿?
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/5/26 Thursday
: //threshold 100’s//
: 200y warm up
: Main set:
: ------ 50 x 100y on 1’30”
: ------ my timings were: 1’20” on 1st, ~1’24” till the 15th, ~1’25”
: till the 30th, ~1’26” till the 40th, ~1’27” for the last 10’s.
: 1hr 30min, 5200y
阅
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/5/28 Saturday
: //intensive, 50m pool//
: 100m warm up
: Main set:
: ------ 1400m free, 20” rest at 700, negative split
: ------ 600m back pull with buoy
: ------ 400m IM
: ------ 200m stroke (I did back)
: ------ 800m free, 10” rest at 400, negative split
: ------ 300m back pull with buoy
: ...................
摊手
【 在 guohua (PPP) 的大作中提到: 】
: 阅
恩。。on指的是包干时间,就是游+休息的时间。游的快就休息的多。我大部分有5秒左右的休息。
【 在 dai (百合开过·风烛残年) 的大作中提到: 】
: 50 x 100y on 1’30”的意思是每个100yd都是1'30"?
: 如果提早游完就可以歇一会儿?
呵呵, 50个对我来讲实在是太太太多了。
别说是on 1'30, 就是on 2'我也没戏。
你们这个swim group真的很猛。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 据说队里原来搞过 100x100。。。俺觉得那种属于 once in a life time...50x100估
: 计一年能来一次。
: 自己游估计游不下来,还是要跟队才行。
过谦是你的一贯作风吼吼。
【 在 cDNA (徒有慕鱼情) 的大作中提到: 】
: 呵呵, 50个对我来讲实在是太太太多了。
: 别说是on 1'30, 就是on 2'我也没戏。
: 你们这个swim group真的很猛。。
2011/5/31 Tuesday
//sprint//
250y warm up
1000y set:
------ 400y IM, kick/swim switch by 25y
------ 300y free, drill/swim switch by 25y
------ 200y free, scull (head-up flutter kick)/swim switch by 25y
------ 4 x 25y fast free on 30”
Breathing control set:
------ 5 x 100y free on 3’, the goal is 7 breathes or less
------ my breathes were 7, 7, 5, 7, 5
Main set:
------ 10 x 50y on 1’, fast (my timings were 37”-38”), then 100y easy on 3’
------ 8 x 50y on 1’10”, faster (my timings were 36”-37”), then 100y
easy on 3’
------ 6 x 50y on 1’20”, fastest (my timings were 33”-35”), then 100y
easy on 3’
------ 4 x 50y on 1’30”, all out sprint (my timings were 33’-34”), then 100y easy
1hr 30min, 3550y