2011/6/1 Wednesday //hypoxia// 300y warm up 600y reverse IM: each 150y = 50y swim + 75y drill + 25y kick 12 x 50y on 1’15”, 2 breathes maximum 50y easy 8 x 100y on 1’30”, descending 1-4 and 5-8 12 x 25y on 40”, underwater kick or swim no breath 50y easy 8 x 100y on 1’25”, steady pace, I made till the 5th, last 3 were on 1’30” 12 x 25y on 45”: 30 flutter kicks at the wall no breathing, flip turn then sprint 200y warm down
2011/6/2 Thursday //kick// 400y warm up 400y free: ------ 1st and 3rd 100y are 25y catch up + 50y single arm + 25y swim ------ 2nd and 4th 100y are build up swim Heart rate set: 7 x 100y IM on 1’45” Main set: ------ 500y free, 1’ rest, then 4 x 50y choice of fast kick on 1’10” ------ 400y free, 1’ rest, then 4 x 50y choice of fast kick on 1’10” ------ 300y free, 1’ rest, then 4 x 50y choice of fast kick on 1’10” 10 x 50y on 1’ warm down
2011/6/6 Monday //stroke/IM// 300y warm up 3 rounds of 4 x 50y on 1’ ------ descending within each round ------ rounds 1 and 3 are free, round 2 are favorite stroke (I did fly) Main set: twice thru of the following ------ 300y free on 4’45”, smooth moderate ------ 2 x 150y IM on 2’45”, 150y = 25y fly + 50y back + 50y breast + 25y free ------ 4 x 75y fast on 1’30”, IM order 200y warm down
2011/6/7 Tuesday //mid-distance// 150y warm up 350y free (drill/swim by 25y) + 250y back + 150y IM kick, non-stop 5 x 100y free on 1’45”: 25y working on distance per stroke + 25y 6-kick switch + 50y build up 4 x 200y IM on 3’30: odd are regular IM, even are reverse IM 100y easy Main set: everything on 1’40” per 100y pace ------ 50y free, breathe on the 7th stroke ------ 150y free, breathe on the 5th stroke ------ 250y free, breathe on the 3rd stroke ------ 350y free ------ 450y free ------ 200y free, fast and negative split 50y warm down
2011/6/8 Wednesday //aerobic and kick// 200y warm up 4 x 125y on 1’50”, pull with buoy at ankles 2 x 100y, kickboard between things, focus on rotation 10 x 100y on 1’30”, threshold set 8 x 25y drills Main set: ------ 4 x 25y kick on 40” ------ 2 x 100y on 1’45” ------ 4 x 25y kick on 40” ------ 4 x 75y on 1’30” ------ 4 x 25y kick on 40” ------ 6 x 50y on 1’ ------ 4 x 25y kick on 40” ------ 8 x 25y on 40” (easy) or 30” (fast). 2 x (2 easy + 2 fast) 100y warm down
2011/6/11 Saturday //open water training, 50m pool, no lane lines// 1500m circular swimming 4 x 150m circular swimming, practice sighting 5 x 200m on 3’30”, no walls, flip turn at “T” and tread during the intervals 6 x 50m fast on 1’15”, head up
"5 x 200m on 3’30”, no walls, flip turn at “T” and tread during the intervals" zkss?
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/6/11 Saturday : //open water training, 50m pool, no lane lines// : 1500m circular swimming : 4 x 150m circular swimming, practice sighting : 5 x 200m on 3’30”, no walls, flip turn at “T” and tread during the : intervals : 6 x 50m fast on 1’15”, head up : 1hr 30min, 3400m
2011/6/13 Monday //mid-distance// 200y warm up 6 x 100y: 50y catch-up + 50y swim, 50y fingertips + 50y swim, 100y build-up, repeat Heart rate set: 8 x 50y on 45”, then 50y easy Main set: ------ 5 x 200y on 3’ ------ 5 x 175y on 3’ 125y warm down
2011/6/14 Tuesday //stroke/IM// 150y warm up 8 x 50y free on 1’ ------ 25y drill + 25y swim ------ the drill is one arm fist, and the other arm palm, switch arms between odds and evens 4 rounds of 3 x 50y: kick on 1’30”, drill on 1’, fast swim on 1’, each stroke per round 4 x 50y fast free on 1’: goggles in mouth, right goggle in water, left goggle in water, regular swim 50y easy Main set: Do the following twice, all on 1’40” and fast: ------ 25y fly + 75y free ------ 25y free + 25y back + 50y free ------ 50y free + 25y breast + 25y free ------ 100y free ------ 100y IM 50y easy on 2’ 9 x 50y favorite stroke on 1’, fast 50y easy on 2’ 12 x 25y free on 30”, fast and maximum 1 breath 200y warm down
2011/6/20 Monday //stroke/IM// 300y warm up 2 rounds of (150y free + 100y back + 50y fly or breast) ------ round 1 kick, round 2 swim 9 x 50y free on 1’10”, #1 to #3 5 breaths, #4 to #6 4 breaths, #7 to #9 3 breaths 50y easy Main set: ------ 4 x 25y stroke in IM order ------ 100y IM ------ 4 x 50y stroke in IM order ------ 200y IM ------ 4 x 100y IM 100y warm down
2011/6/21 Tuesday //sprint, 50m pool// 300m warm up 8 x 50m free on 1’10”, 1-4 are drills, 5-8 are swim descending 9 x 50m kick of choice, on 2’, 1’55”, 1’50”, 1’45”, 1’40”, 1’45”, 1’50”, 1’55”, 2’ 50m easy Main set: ------ 10 x 150m fast free ------ descending by pairs, on 4’, 3’45”, 3’30”, 3’15”, 3’ ------- the goal is to keep fast and steady pace in the whole set 4 x 50m easy on 1’15” warm down
2011/6/27 Monday //IM/stroke// 50y warm up 4 x 175y free: 100y swim + 50y drills + 25y kick 4 x 50y on 1’: fly/back, back/breast, breast/free, free/free Do the following 3 times: ------ 200y free on 3’ ------ 100y IM on 1’40” ------ 50y free on 1’ ------ 25y stroke on 30” 125y easy 4 x 50y on 1’: fly/back, back/breast, breast/free, free/free 100y warm down
2011/6/28 Tuesday //sprint, 50m pool// 600m = 3 x (50m side kick + 50m fingertips + 100m build up), nonstop Hear t rate set: 10 x 50m on 55”, fast, descending 1-5 and 6-10 100m all out sprint, set your benchmark, I was at 1’23” 100m easy Main set: ------ 10 x (15 push-ups on deck + 100m sprint) on 3’ ------ try to keep close your benchmark as close as possible (I was at 1’30” – 1’35”) 300m easy 100m all out sprint, to match your benchmark, I was at 1’24” 200m warm down
2011/7/25 Monday //distance// 50y warm up 400y free, build-up by 100s 8 x 50y kick on the back: underwater dolphin + flutter on the surface, on 1 ’05” 50y easy Main set: 4 x 400y free on 7’, descending 50y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/7/25 Monday : //distance// : 50y warm up : 400y free, build-up by 100s : 8 x 50y kick on the back: underwater dolphin + flutter on the surface, on 1 : ’05” : 50y easy : Main set: : 4 x 400y free on 7’, descending : 50y warm down : ...................
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/7/25 Monday : //distance// : 50y warm up : 400y free, build-up by 100s : 8 x 50y kick on the back: underwater dolphin + flutter on the surface, on 1 : ’05” : 50y easy : Main set: : 4 x 400y free on 7’, descending : 50y warm down : ...................
2011/7/26 Tuesday //mid-distance, 50m pool// 200m warm up 500m, free-back-free-back-free, nonstop 6 x 50m back: odd are drill, even are fast swim 5 x 100m kick on 3’, on back, on sides, on stomach, on back, on sides 100m easy Main set: ------ 12 x 150m on 3’: 50m free + 50m back + 50m free ------ focus on back: strong underwater dolphin kick and fast tempo ------ I did two then quit
2011/7/27 Wednesday //stroke// 200y warm up 5 x 150y: 50y kick + 50y swim + 50y skull 6 x 50y on 1’10”, 25y fast kick + 25y sprint 50y easy Main set: ------ 400y free on 7’, then 6 x 50y free fast on 1’10” ------ 200y stroke + 200y free on 7’, then 6 x 50y (3 strokes and 3 free) fast on 1’10” ------ 400y stroke on 8’, then 6 x 50y stroke on 1’10” 200y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/7/27 Wednesday : //stroke// : 200y warm up : 5 x 150y: 50y kick + 50y swim + 50y skull : 6 x 50y on 1’10”, 25y fast kick + 25y sprint : 50y easy : Main set: : ------ 400y free on 7’, then 6 x 50y free fast on 1’10” : ------ 200y stroke + 200y free on 7’, then 6 x 50y (3 strokes and 3 free) : fast on 1’10” : ...................
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/7/27 Wednesday : //stroke// : 200y warm up : 5 x 150y: 50y kick + 50y swim + 50y skull : 6 x 50y on 1’10”, 25y fast kick + 25y sprint : 50y easy : Main set: : ------ 400y free on 7’, then 6 x 50y free fast on 1’10” : ------ 200y stroke + 200y free on 7’, then 6 x 50y (3 strokes and 3 free) : fast on 1’10” : ...................
2011/7/28 Thursday //IM, 50m pool// 300m warm up 5 x 100m: ------ odd are stroke, 25m kick + 50m drill + 25m swim ------ even are free, 50m fists + 50m swim 2 x 50m easy kick on 1’30” Main set: ------ 4 x (20 flutter kicks at the wall then 50m free on 1’30”) ------ 6 x (40 flutter kicks at the wall then 50m free on 1’30”) ------ repeat above 2 more times for fly and breast ------ for fly and breast, 20 kicks round on 1’40”, 40 kicks round on 2’ 100m warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/7/28 Thursday : //IM, 50m pool// : 300m warm up : 5 x 100m: : ------ odd are stroke, 25m kick + 50m drill + 25m swim : ------ even are free, 50m fists + 50m swim : 2 x 50m easy kick on 1’30” : Main set: : ------ 4 x (20 flutter kicks at the wall then 50m free on 1’30”) : ------ 6 x (40 flutter kicks at the wall then 50m free on 1’30”) : ...................
2011/8/1 //sprint// 200y warm up 3 x 200y on 3’45”, 100y one arm fast + 100y regular swim Heart rate set: 10 x 100y on 1’40”, steady pace Main set, do the following twice: ------ 150y kick on 4’ ------ 4 x 50y all out sprint on 1’15” 100y warm down
看成了100 yards one arm fast one arm regular，正纳闷为毛一手臂快一手臂正常速度，呵呵 【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/8/1 : //sprint// : 200y warm up : 3 x 200y on 3’45”, 100y one arm fast + 100y regular swim : Heart rate set: 10 x 100y on 1’40”, steady pace : Main set, do the following twice: : ------ 150y kick on 4’ : ------ 4 x 50y all out sprint on 1’15” : 100y warm down : 1hr, 2600y
2011/8/2 //sprint, 50m pool// 200m warm up 3 rounds of (3 x 50m drill + 100m build), rounds 1 and 3 free, round 2 stroke 50m easy Kick set: ------ two person holding same kickboard and push toward each other via kicking ------ intervals are 30”, 45”, 60” continuous kicking per round ------ 3 rounds of dolphin kick, flutter kick and breaststroke kick each Main set: ------ 3 rounds of 5 x 100m free on 1’55” ------ round 1: no breath in 4 strokes before and after flip turn ------ round 2: medium pace 1st 50m, rest 5”, then go 5” faster in 2nd 50m------ round 3: 5 strokes per breath 3 x 100m all out on 3’50” 100m warm down
2011/8/3 Wednesday //IM// 300y warm up 1000y: ------ 100y free, catch-up drill, rest 10” ------ 200y free swim, rest 20” ------ 300y IM, each stroke = 25y kick + 25y drill + 25y swim, rest 30” ------ 400y swim, odd 100y are free, even 100y are stroke Kick set: ------ 3 x 150y kick on 3’15” ------ 150y = 50y flutter + 50y dolphin + 50y choice Main set: ------ 3 x 300y free on 4’45”, work on distance per stroke ------ 3 x 300y IM on 5’30” ------ 3 x 300y free on 5’, first two are all out fast, last one is warm down
2011/8/4 Thursday //intensive, 50m pool// 300m warm up 7 x 100m: ------ odd are: 50m kick + 25m skull + 25m swim ------ even are: 100m free, descending 8 x 50m free fast on 1’15” 6 x 50m kick with board on 1’30” 100m easy Main set: ------ 3 x 100m IM on 2’15”, then 100m easy ------ 3 x 200m free on 3’45”, then 100m easy ------ 3 x 100m stroke on 2’15”, then 100m easy ------ 200m free all out, then 100m warm down
2011/8/8 Monday //recovery// 250y warm up 8 x 50y choice of kick on 1’10” 4 x 200y pull on 3’20” 4 x 200y swim on 3’10” 6 x 50y choice of stroke on 1’ 100y warm down
2011/8/9 Tuesday //mid-distance, 50m pool// 200m warm up 3 rounds of (3 x 50m drills, 100m kick, 150m swim) ------ do different strokes for each round, and same stroke within a round ------ I did fly, free, breast 5 x 100m on 1’50”: 75m fast + 25m easy Main set: ------ 4 x 100m on 1’40” ------ 2 x 50m easy on 1’30” ------ repeat above 3 times
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/8/9 Tuesday : //mid-distance, 50m pool// : 200m warm up : 3 rounds of (3 x 50m drills, 100m kick, 150m swim) : ------ do different strokes for each round, and same stroke within a round: ------ I did fly, free, breast : 5 x 100m on 1’50”: 75m fast + 25m easy : Main set: : ------ 4 x 100m on 1’40” : ------ 2 x 50m easy on 1’30” : ...................
2011/8/10 Wednesday //IM// 250y warm up 5 x 100y free fingertip drag on 1’45” 6 x 100y strokes on 2’40” ------ 2 rounds of (fly, back, breast) ------ round1: 50y kick + 50y swim; round 2: 50y swim + 50y kick 8 x 50y on 1’10”: IM order, double the underwater kick than usual Main set: ------ 4 x 400y IM on 8’ 250y warm down
2011/8/11 Thursday //kicking and sprint, 50m pool// 200m warm up 6 x 100m free ------ 1-2: 50m catch-up, 50m swim ------ 3-4: build up within each 50m ------ 5-6: breathe on every 5th stroke 50m easy Vertical kicking set: ------ holding a brick up in the air and do vertical kicking ------ kick 15" (rest 15"), kick 30" (rest 30"), kick 60" (rest 60") ------ repeat Kicking with board: ------ 4 x 50m kick with board relay, all out ------ 1st 50m with board only, 2nd 50m with 1 brick on board, 3rd with 2 bricks, 4th with 3 bricks ------ round 1 flutter kick (I did 2nd 50m),, round 2 dolphin kick (I did 3rd 50m) 4 x 100m all out free relay: ------ 1st 100m swim with himself/herself ------ 2nd 100m, 1 person grabs the swimmer's feet from behind and float ------ 3nd 100m, 2 persons floating behind on swimmer's feet (I did this leg) ------ 4nd 100m, 3 persons floating behind on swimmer's feet 4 x 200m relay: ------ 4 x 50m free relay ------ 4 x 50m medley relay (i did fly) ------ 4 x 50m back relay ------ 4 x 50m fly relay 200m warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/8/11 Thursday : //kicking and sprint, 50m pool// : 200m warm up : 6 x 100m free : ------ 1-2: 50m catch-up, 50m swim : ------ 3-4: build up within each 50m : ------ 5-6: breathe on every 5th stroke : 50m easy : Vertical kicking set: : ------ holding a brick up in the air and do vertical kicking : ...................
2011/8/15 Monday //mid-distance// 300y warm up 5 x 100y free: ------ odd: 25y catch-up + 25y right arm + 25y left arm + 25y swim ------ even: swim, breathe every 3rd stroke 400y kick: noo-stop, odd 100y are flutter on back, even 100y are dolphin on side Main set: ------ 6 x 200y ------ odd: free on 3’10” ------ even: stroke or IM on 3’30” 300y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/8/15 Monday : //mid-distance// : 300y warm up : 5 x 100y free: : ------ odd: 25y catch-up + 25y right arm + 25y left arm + 25y swim : ------ even: swim, breathe every 3rd stroke : 400y kick: noo-stop, odd 100y are flutter on back, even 100y are dolphin on : side : Main set: : ------ 6 x 200y : ...................
好，给了俺做陆上训练的动力。。。我的主要近期目标是明年的USMS Spring Nationals，看看50码自能不能进年龄组前10，今年第10的成绩是22.92。我上次州里 state games的LCM成绩是27.31，网上convertor算下来SCY的成绩不太一致，一个说23.72，一个说23.49。。
dolphin on side 的时候怎么换气啊？ 【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2011/8/15 Monday : //mid-distance// : 300y warm up : 5 x 100y free: : ------ odd: 25y catch-up + 25y right arm + 25y left arm + 25y swim : ------ even: swim, breathe every 3rd stroke : 400y kick: noo-stop, odd 100y are flutter on back, even 100y are dolphin on : side : Main set: : ------ 6 x 200y : ...................
2011/8/16 Tuesday //IM, 50m pool// 200m warm up 2 x 100m free: 50m catch-up + 50m fingertips 100m free swim 2 x 100m back drills 100m back swim 8 x 50m on 1’15”: odd are free with no more than 5 breaths, even are strokes in IM order 100m easy Main set: ------ 4 x 400m on 9’ ------ 400m = 50m fly + 150m back + 50m breast + 150m free 4 x 50m on 1’15”: 25m head-up skull + 25m swim 4 x 50m easy on 1’15”
2011/6/1 Wednesday
//hypoxia//
300y warm up
600y reverse IM: each 150y = 50y swim + 75y drill + 25y kick
12 x 50y on 1’15”, 2 breathes maximum
50y easy
8 x 100y on 1’30”, descending 1-4 and 5-8
12 x 25y on 40”, underwater kick or swim no breath
50y easy
8 x 100y on 1’25”, steady pace, I made till the 5th, last 3 were on 1’30”
12 x 25y on 45”: 30 flutter kicks at the wall no breathing, flip turn then sprint
200y warm down
1hr 30min, 4000y
2011/6/2 Thursday
//kick//
400y warm up
400y free:
------ 1st and 3rd 100y are 25y catch up + 50y single arm + 25y swim
------ 2nd and 4th 100y are build up swim
Heart rate set: 7 x 100y IM on 1’45”
Main set:
------ 500y free, 1’ rest, then 4 x 50y choice of fast kick on 1’10”
------ 400y free, 1’ rest, then 4 x 50y choice of fast kick on 1’10”
------ 300y free, 1’ rest, then 4 x 50y choice of fast kick on 1’10”
10 x 50y on 1’ warm down
1hr 20min, 3800y
佩服一下
如此孤独而执着地游着
其实这点我们很像
嘿嘿。
你奔一个我看看像不像。
【 在 guohua (PPP) 的大作中提到: 】
: 佩服一下
: 如此孤独而执着地游着
: 其实这点我们很像
"孤独而执着地游着" 这境界哪能奔出来?
只能用心体会...
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 嘿嘿。
: 你奔一个我看看像不像。
那你就奔一个游着的，让我们用心把孤独执着体会出来吧。
【 在 guohua (PPP) 的大作中提到: 】
: "孤独而执着地游着" 这境界哪能奔出来?
: 只能用心体会...
奔了就不像了
是神似, 形异
我在游泳池里属于泡澡那种...
【 在 gloomyturkey (一只郁闷的火鸡) 的大作中提到: 】
: 那你就奔一个游着的，让我们用心把孤独执着体会出来吧。
2011/6/6 Monday
//stroke/IM//
300y warm up
3 rounds of 4 x 50y on 1’
------ descending within each round
------ rounds 1 and 3 are free, round 2 are favorite stroke (I did fly)
Main set: twice thru of the following
------ 300y free on 4’45”, smooth moderate
------ 2 x 150y IM on 2’45”, 150y = 25y fly + 50y back + 50y breast + 25y free
------ 4 x 75y fast on 1’30”, IM order
200y warm down
1hr, 2900y
奔个泡澡滴～
【 在 guohua (PPP) 的大作中提到: 】
: 奔了就不像了
: 是神似, 形异
: 我在游泳池里属于泡澡那种...
:
2011/6/7 Tuesday
//mid-distance//
150y warm up
350y free (drill/swim by 25y) + 250y back + 150y IM kick, non-stop
5 x 100y free on 1’45”: 25y working on distance per stroke + 25y 6-kick
switch + 50y build up
4 x 200y IM on 3’30: odd are regular IM, even are reverse IM
100y easy
Main set: everything on 1’40” per 100y pace
------ 50y free, breathe on the 7th stroke
------ 150y free, breathe on the 5th stroke
------ 250y free, breathe on the 3rd stroke
------ 350y free
------ 450y free
------ 200y free, fast and negative split
50y warm down
1hr 20min, 3800y
2011/6/8 Wednesday
//aerobic and kick//
200y warm up
4 x 125y on 1’50”, pull with buoy at ankles
2 x 100y, kickboard between things, focus on rotation
10 x 100y on 1’30”, threshold set
8 x 25y drills
Main set:
------ 4 x 25y kick on 40”
------ 2 x 100y on 1’45”
------ 4 x 25y kick on 40”
------ 4 x 75y on 1’30”
------ 4 x 25y kick on 40”
------ 6 x 50y on 1’
------ 4 x 25y kick on 40”
------ 8 x 25y on 40” (easy) or 30” (fast). 2 x (2 easy + 2 fast)
100y warm down
1hr 30min, 3600y
好奇的问一下，你怎么记得住这些sets啊，时间什么的，有黑板写的吗，或者
教练到时候告诉你们？
我看着就晕糊，游的时候更晕糊，怎么记得住啊
教练现说的，但不会一次把所有的都说给你，不然谁也记不住。游下来了就记得了。
【 在 snowburning (snowburning) 的大作中提到: 】
: 好奇的问一下，你怎么记得住这些sets啊，时间什么的，有黑板写的吗，或者
: 教练到时候告诉你们？
: 我看着就晕糊，游的时候更晕糊，怎么记得住啊
有教练作陪啊
我还以为你一个人狂游呢
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 教练现说的，但不会一次把所有的都说给你，不然谁也记不住。游下来了就记得了。
一个人很多游不下来啊。。大家一起能互相鼓励。
【 在 guohua (PPP) 的大作中提到: 】
: 有教练作陪啊
: 我还以为你一个人狂游呢
2011/6/11 Saturday
//open water training, 50m pool, no lane lines//
1500m circular swimming
4 x 150m circular swimming, practice sighting
5 x 200m on 3’30”, no walls, flip turn at “T” and tread during the
intervals
6 x 50m fast on 1’15”, head up
1hr 30min, 3400m
为啥叫open water training？还是在池子里的吧？
"5 x 200m on 3’30”, no walls, flip turn at “T” and tread during the
intervals" zkss?
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/6/11 Saturday
: //open water training, 50m pool, no lane lines//
: 1500m circular swimming
: 4 x 150m circular swimming, practice sighting
: 5 x 200m on 3’30”, no walls, flip turn at “T” and tread during the
: intervals
: 6 x 50m fast on 1’15”, head up
: 1hr 30min, 3400m
夏天到了，很多人要去参加开水比赛，所有就有这么一天专项练习。在池子里，没水线，很多时候绕圈游，快的游外圈，慢的游内圈。
这个set就是转身不碰壁，在T的位置空翻转，然后游完一个休息的时候也不许碰壁，只能踩水等着。
【 在 gxz (大狗熊) 的大作中提到: 】
: 为啥叫open water training？还是在池子里的吧？
: "5 x 200m on 3’30”, no walls, flip turn at “T” and tread during the
: intervals" zkss?
这个好，我也练练这个。昨天去看了local的一个一迈的OW比赛，很心痒。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 夏天到了，很多人要去参加开水比赛，所有就有这么一天专项练习。在池子里，没水线
: ，很多时候绕圈游，快的游外圈，慢的游内圈。
: 这个set就是转身不碰壁，在T的位置空翻转，然后游完一个休息的时候也不许碰壁，只
: 能踩水等着。
1 mile is way too short for you..hehe
【 在 gxz (大狗熊) 的大作中提到: 】
: 这个好，我也练练这个。昨天去看了local的一个一迈的OW比赛，很心痒。。
我现在长距离很菜的。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 1 mile is way too short for you..hehe
2011/6/13 Monday
//mid-distance//
200y warm up
6 x 100y: 50y catch-up + 50y swim, 50y fingertips + 50y swim, 100y build-up, repeat
Heart rate set: 8 x 50y on 45”, then 50y easy
Main set:
------ 5 x 200y on 3’
------ 5 x 175y on 3’
125y warm down
1hr, 3250y
听起来和溜冰有点像
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 夏天到了，很多人要去参加开水比赛，所有就有这么一天专项练习。在池子里，没水线
: ，很多时候绕圈游，快的游外圈，慢的游内圈。
: 这个set就是转身不碰壁，在T的位置空翻转，然后游完一个休息的时候也不许碰壁，只
: 能踩水等着。
强度这么大， 组里每个人都能跟上么？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/6/13 Monday
: //mid-distance//
: 200y warm up
: 6 x 100y: 50y catch-up + 50y swim, 50y fingertips + 50y swim, 100y build-
up,
: repeat
: Heart rate set: 8 x 50y on 45”, then 50y easy
: Main set:
: ------ 5 x 200y on 3’
: ------ 5 x 175y on 3’
: 125y warm down
: ...................
我这是中等偏慢的lane。。人家都225y or 250y on 3'00"....
【 在 cDNA (慕鱼) 的大作中提到: 】
: 强度这么大， 组里每个人都能跟上么？
: up,
2011/6/14 Tuesday
//stroke/IM//
150y warm up
8 x 50y free on 1’
------ 25y drill + 25y swim
------ the drill is one arm fist, and the other arm palm, switch arms
between odds and evens
4 rounds of 3 x 50y: kick on 1’30”, drill on 1’, fast swim on 1’, each
stroke per round
4 x 50y fast free on 1’: goggles in mouth, right goggle in water, left
goggle in water, regular swim
50y easy
Main set:
Do the following twice, all on 1’40” and fast:
------ 25y fly + 75y free
------ 25y free + 25y back + 50y free
------ 50y free + 25y breast + 25y free
------ 100y free
------ 100y IM
50y easy on 2’
9 x 50y favorite stroke on 1’, fast
50y easy on 2’
12 x 25y free on 30”, fast and maximum 1 breath
200y warm down
1hr 20min, 3450y
那只能说你们这个组太强大了。
我们这里的master swim group里弱的人也很多。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 我这是中等偏慢的lane。。人家都225y or 250y on 3'00"....
2011/6/20 Monday
//stroke/IM//
300y warm up
2 rounds of (150y free + 100y back + 50y fly or breast)
------ round 1 kick, round 2 swim
9 x 50y free on 1’10”, #1 to #3 5 breaths, #4 to #6 4 breaths, #7 to #9 3 breaths
50y easy
Main set:
------ 4 x 25y stroke in IM order
------ 100y IM
------ 4 x 50y stroke in IM order
------ 200y IM
------ 4 x 100y IM
100y warm down
1hr, 2500y
2011/6/21 Tuesday
//sprint, 50m pool//
300m warm up
8 x 50m free on 1’10”, 1-4 are drills, 5-8 are swim descending
9 x 50m kick of choice, on 2’, 1’55”, 1’50”, 1’45”, 1’40”, 1’45”, 1’50”, 1’55”, 2’
50m easy
Main set:
------ 10 x 150m fast free
------ descending by pairs, on 4’, 3’45”, 3’30”, 3’15”, 3’
------- the goal is to keep fast and steady pace in the whole set
4 x 50m easy on 1’15” warm down
1hr 20min, 2900m
厚厚，平均速度和我一样。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/6/20 Monday
: //stroke/IM//
: 300y warm up
: 2 rounds of (150y free + 100y back + 50y fly or breast)
: ------ round 1 kick, round 2 swim
: 9 x 50y free on 1’10”, #1 to #3 5 breaths, #4 to #6 4 breaths, #7 to #9 3
: breaths
: 50y easy
: Main set:
: ------ 4 x 25y stroke in IM order
: ...................
2011/6/27 Monday
//IM/stroke//
50y warm up
4 x 175y free: 100y swim + 50y drills + 25y kick
4 x 50y on 1’: fly/back, back/breast, breast/free, free/free
Do the following 3 times:
------ 200y free on 3’
------ 100y IM on 1’40”
------ 50y free on 1’
------ 25y stroke on 30”
125y easy
4 x 50y on 1’: fly/back, back/breast, breast/free, free/free
100y warm down
50min, 2500y
敬仰高楼。。。。。
2011/6/28 Tuesday
//sprint, 50m pool//
600m = 3 x (50m side kick + 50m fingertips + 100m build up), nonstop
Hear t rate set: 10 x 50m on 55”, fast, descending 1-5 and 6-10
100m all out sprint, set your benchmark, I was at 1’23”
100m easy
Main set:
------ 10 x (15 push-ups on deck + 100m sprint) on 3’
------ try to keep close your benchmark as close as possible (I was at 1’30” – 1’35”)
300m easy
100m all out sprint, to match your benchmark, I was at 1’24”
200m warm down
1hr 30min, 2900m + 150 push-ups
同敬仰膜拜~~~
【 在 catcatcatcat (丝猫) 的大作中提到: 】
: 敬仰高楼。。。。。
2011/7/25 Monday
//distance//
50y warm up
400y free, build-up by 100s
8 x 50y kick on the back: underwater dolphin + flutter on the surface, on 1
’05”
50y easy
Main set:
4 x 400y free on 7’, descending
50y warm down
50min, 2550y
一个月没系统训练，游的生不如shi啊。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/7/25 Monday
: //distance//
: 50y warm up
: 400y free, build-up by 100s
: 8 x 50y kick on the back: underwater dolphin + flutter on the surface, on
1
: ’05”
: 50y easy
: Main set:
: 4 x 400y free on 7’, descending
: 50y warm down
: ...................
在哪儿练的？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/7/25 Monday
: //distance//
: 50y warm up
: 400y free, build-up by 100s
: 8 x 50y kick on the back: underwater dolphin + flutter on the surface, on
1
: ’05”
: 50y easy
: Main set:
: 4 x 400y free on 7’, descending
: 50y warm down
: ...................
昨天开始归队训练拉
【 在 dai (百合开过·风烛残年) 的大作中提到: 】
: 在哪儿练的？
: 1
welcome back... hehe..
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/7/25 Monday
: //distance//
: 50y warm up
: 400y free, build-up by 100s
: 8 x 50y kick on the back: underwater dolphin + flutter on the surface, on
1
: ’05”
: 50y easy
: Main set:
: 4 x 400y free on 7’, descending
: 50y warm down
: ...................
欢迎从人间回到仙境。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 一个月没系统训练，游的生不如shi啊。。。
: 1
2011/7/26 Tuesday
//mid-distance, 50m pool//
200m warm up
500m, free-back-free-back-free, nonstop
6 x 50m back: odd are drill, even are fast swim
5 x 100m kick on 3’, on back, on sides, on stomach, on back, on sides
100m easy
Main set:
------ 12 x 150m on 3’: 50m free + 50m back + 50m free
------ focus on back: strong underwater dolphin kick and fast tempo
------ I did two then quit
1hr, 1900m
今天做了逃兵～
【 在 gxz (大狗熊) 的大作中提到: 】
: 欢迎从人间回到仙境。。。
不着急，慢慢恢复状态。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 今天做了逃兵～
好高的楼哇~~~~
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 今天做了逃兵～
每次来都89度仰望。。。
【 在 catcatcatcat (丝猫) 的大作中提到: 】
: 好高的楼哇~~~~
悄悄问一下，不用清水么？
【 在 gxz (大狗熊) 的大作中提到: 】
: 每次来都89度仰望。。。
老大仰累了可以考虑铲铲平 哈哈
【 在 gxz (大狗熊) 的大作中提到: 】
: 每次来都89度仰望。。。
悄悄答一下，。。。。。。
【 在 DaoDao (刀刀) 的大作中提到: 】
: 悄悄问一下，不用清水么？
不累，这楼能提醒我长年坚持训练的小酸就是我的榜样。。
再说仰累了可以用躺的嘛。。。
【 在 catcatcatcat (丝猫) 的大作中提到: 】
: 老大仰累了可以考虑铲铲平 哈哈
2011/7/27 Wednesday
//stroke//
200y warm up
5 x 150y: 50y kick + 50y swim + 50y skull
6 x 50y on 1’10”, 25y fast kick + 25y sprint
50y easy
Main set:
------ 400y free on 7’, then 6 x 50y free fast on 1’10”
------ 200y stroke + 200y free on 7’, then 6 x 50y (3 strokes and 3 free)
fast on 1’10”
------ 400y stroke on 8’, then 6 x 50y stroke on 1’10”
200y warm down
1hr 30min, 3600y
俺这是走你很早前就走过的路啊
【 在 gxz (大狗熊) 的大作中提到: 】
: 不累，这楼能提醒我长年坚持训练的小酸就是我的榜样。。
: 再说仰累了可以用躺的嘛。。。
鼓掌。。。参观学习来啦
skull是啥？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/7/27 Wednesday
: //stroke//
: 200y warm up
: 5 x 150y: 50y kick + 50y swim + 50y skull
: 6 x 50y on 1’10”, 25y fast kick + 25y sprint
: 50y easy
: Main set:
: ------ 400y free on 7’, then 6 x 50y free fast on 1’10”
: ------ 200y stroke + 200y free on 7’, then 6 x 50y (3 strokes and 3 free)
: fast on 1’10”
: ...................
这些个明目光是记住写下来也不是那么容易得啊，强大啊
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/7/27 Wednesday
: //stroke//
: 200y warm up
: 5 x 150y: 50y kick + 50y swim + 50y skull
: 6 x 50y on 1’10”, 25y fast kick + 25y sprint
: 50y easy
: Main set:
: ------ 400y free on 7’, then 6 x 50y free fast on 1’10”
: ------ 200y stroke + 200y free on 7’, then 6 x 50y (3 strokes and 3 free)
: fast on 1’10”
: ...................
扶板打水的姿势，抬头出水面，双手在前不断向外和向内拨水，尽量少打腿或者不打腿。
【 在 lavaice (lavaice) 的大作中提到: 】
: 鼓掌。。。参观学习来啦
: skull是啥？
2011/7/28 Thursday
//IM, 50m pool//
300m warm up
5 x 100m:
------ odd are stroke, 25m kick + 50m drill + 25m swim
------ even are free, 50m fists + 50m swim
2 x 50m easy kick on 1’30”
Main set:
------ 4 x (20 flutter kicks at the wall then 50m free on 1’30”)
------ 6 x (40 flutter kicks at the wall then 50m free on 1’30”)
------ repeat above 2 more times for fly and breast
------ for fly and breast, 20 kicks round on 1’40”, 40 kicks round on 2’
100m warm down
1hr 30min, 2500m
好复杂,强贴留名
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/7/28 Thursday
: //IM, 50m pool//
: 300m warm up
: 5 x 100m:
: ------ odd are stroke, 25m kick + 50m drill + 25m swim
: ------ even are free, 50m fists + 50m swim
: 2 x 50m easy kick on 1’30”
: Main set:
: ------ 4 x (20 flutter kicks then 50m free on 1’30”)
: ------ 6 x (40 flutter kicks then 50m free on 1’30”)
: ...................
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/7/28 Thursday
: //IM, 50m pool//
: 300m warm up
: 5 x 100m:
: ------ odd are stroke, 25m kick + 50m drill + 25m swim
: ------ even are free, 50m fists + 50m swim
: 2 x 50m easy kick on 1’30”
: Main set:
: ------ 4 x (20 flutter kicks at the wall then 50m free on 1’30”)
: ------ 6 x (40 flutter kicks at the wall then 50m free on 1’30”)
: ...................
老大，搞这么复杂，有什么特别的讲究没有？
2011/8/1
//sprint//
200y warm up
3 x 200y on 3’45”, 100y one arm fast + 100y regular swim
Heart rate set: 10 x 100y on 1’40”, steady pace
Main set, do the following twice:
------ 150y kick on 4’
------ 4 x 50y all out sprint on 1’15”
100y warm down
1hr, 2600y
看成了100 yards one arm fast one arm regular，正纳闷为毛一手臂快一手臂正常速度，呵呵
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/8/1
: //sprint//
: 200y warm up
: 3 x 200y on 3’45”, 100y one arm fast + 100y regular swim
: Heart rate set: 10 x 100y on 1’40”, steady pace
: Main set, do the following twice:
: ------ 150y kick on 4’
: ------ 4 x 50y all out sprint on 1’15”
: 100y warm down
: 1hr, 2600y
2011/8/2
//sprint, 50m pool//
200m warm up
3 rounds of (3 x 50m drill + 100m build), rounds 1 and 3 free, round 2
stroke
50m easy
Kick set:
------ two person holding same kickboard and push toward each other via
kicking
------ intervals are 30”, 45”, 60” continuous kicking per round
------ 3 rounds of dolphin kick, flutter kick and breaststroke kick each
Main set:
------ 3 rounds of 5 x 100m free on 1’55”
------ round 1: no breath in 4 strokes before and after flip turn
------ round 2: medium pace 1st 50m, rest 5”, then go 5” faster in 2nd 50m------ round 3: 5 strokes per breath
3 x 100m all out on 3’50”
100m warm down
1hr 30min, 2900m
游得满有趣味的
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/8/2
: //sprint, 50m pool//
: 200m warm up
: 3 rounds of (3 x 50m drill + 100m build), rounds 1 and 3 free, round 2
: stroke
: 50m easy
: Kick set:
: ------ two person holding same kickboard and push toward each other via
: kicking
: ------ intervals are 30”, 45”, 60” continuous kicking per round
: ...................
2011/8/3 Wednesday
//IM//
300y warm up
1000y:
------ 100y free, catch-up drill, rest 10”
------ 200y free swim, rest 20”
------ 300y IM, each stroke = 25y kick + 25y drill + 25y swim, rest 30”
------ 400y swim, odd 100y are free, even 100y are stroke
Kick set:
------ 3 x 150y kick on 3’15”
------ 150y = 50y flutter + 50y dolphin + 50y choice
Main set:
------ 3 x 300y free on 4’45”, work on distance per stroke
------ 3 x 300y IM on 5’30”
------ 3 x 300y free on 5’, first two are all out fast, last one is warm
down
1hr 30min, 4450y
2011/8/4 Thursday
//intensive, 50m pool//
300m warm up
7 x 100m:
------ odd are: 50m kick + 25m skull + 25m swim
------ even are: 100m free, descending
8 x 50m free fast on 1’15”
6 x 50m kick with board on 1’30”
100m easy
Main set:
------ 3 x 100m IM on 2’15”, then 100m easy
------ 3 x 200m free on 3’45”, then 100m easy
------ 3 x 100m stroke on 2’15”, then 100m easy
------ 200m free all out, then 100m warm down
1hr 30min, 3800m
建议你再配上插图，图文并茂。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/8/4 Thursday
: //intensive, 50m pool//
: 300m warm up
: 7 x 100m:
: ------ odd are: 50m kick + 25m skull + 25m swim
: ------ even are: 100m free, descending
: 8 x 50m free fast on 1’15”
: 6 x 50m kick with board on 1’30”
: 100m easy
: Main set:
: ...................
你来拍？
【 在 ADOMET8 (杉木) 的大作中提到: 】
: 建议你再配上插图，图文并茂。
果然intensive
25m skull是什么？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/8/4 Thursday
: //intensive, 50m pool//
: 300m warm up
: 7 x 100m:
: ------ odd are: 50m kick + 25m skull + 25m swim
: ------ even are: 100m free, descending
: 8 x 50m free fast on 1’15”
: 6 x 50m kick with board on 1’30”
: 100m easy
: Main set:
: ...................
抬头出水面，靠双手前伸轻微拨水来前进，尽量拖腿，不容易。
【 在 Contra (魂斗罗) 的大作中提到: 】
: 果然intensive
: 25m skull是什么？
我们来
--- 美女们
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 你来拍？
2011/8/8 Monday
//recovery//
250y warm up
8 x 50y choice of kick on 1’10”
4 x 200y pull on 3’20”
4 x 200y swim on 3’10”
6 x 50y choice of stroke on 1’
100y warm down
1hr, 2650y
2011/8/9 Tuesday
//mid-distance, 50m pool//
200m warm up
3 rounds of (3 x 50m drills, 100m kick, 150m swim)
------ do different strokes for each round, and same stroke within a round
------ I did fly, free, breast
5 x 100m on 1’50”: 75m fast + 25m easy
Main set:
------ 4 x 100m on 1’40”
------ 2 x 50m easy on 1’30”
------ repeat above 3 times
1hr 20min, 3400m
zan persistency...
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/8/9 Tuesday
: //mid-distance, 50m pool//
: 200m warm up
: 3 rounds of (3 x 50m drills, 100m kick, 150m swim)
: ------ do different strokes for each round, and same stroke within a round: ------ I did fly, free, breast
: 5 x 100m on 1’50”: 75m fast + 25m easy
: Main set:
: ------ 4 x 100m on 1’40”
: ------ 2 x 50m easy on 1’30”
: ...................
2011/8/10 Wednesday
//IM//
250y warm up
5 x 100y free fingertip drag on 1’45”
6 x 100y strokes on 2’40”
------ 2 rounds of (fly, back, breast)
------ round1: 50y kick + 50y swim; round 2: 50y swim + 50y kick
8 x 50y on 1’10”: IM order, double the underwater kick than usual
Main set:
------ 4 x 400y IM on 8’
250y warm down
1hr 20min, 3600y
2011/8/11 Thursday
//kicking and sprint, 50m pool//
200m warm up
6 x 100m free
------ 1-2: 50m catch-up, 50m swim
------ 3-4: build up within each 50m
------ 5-6: breathe on every 5th stroke
50m easy
Vertical kicking set:
------ holding a brick up in the air and do vertical kicking
------ kick 15" (rest 15"), kick 30" (rest 30"), kick 60" (rest 60")
------ repeat
Kicking with board:
------ 4 x 50m kick with board relay, all out
------ 1st 50m with board only, 2nd 50m with 1 brick on board, 3rd with 2
bricks, 4th with 3 bricks
------ round 1 flutter kick (I did 2nd 50m),, round 2 dolphin kick (I did
3rd 50m)
4 x 100m all out free relay:
------ 1st 100m swim with himself/herself
------ 2nd 100m, 1 person grabs the swimmer's feet from behind and float
------ 3nd 100m, 2 persons floating behind on swimmer's feet (I did this leg)
------ 4nd 100m, 3 persons floating behind on swimmer's feet
4 x 200m relay:
------ 4 x 50m free relay
------ 4 x 50m medley relay (i did fly)
------ 4 x 50m back relay
------ 4 x 50m fly relay
200m warm down
1hr 30min, 1450m + vertical kicking
史上游的总距离最短的一次，但是巨累无比，真不知道教练怎么想出这么多名堂来的。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/8/11 Thursday
: //kicking and sprint, 50m pool//
: 200m warm up
: 6 x 100m free
: ------ 1-2: 50m catch-up, 50m swim
: ------ 3-4: build up within each 50m
: ------ 5-6: breathe on every 5th stroke
: 50m easy
: Vertical kicking set:
: ------ holding a brick up in the air and do vertical kicking
: ...................
估计是参照了HIIT训练方法:D
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 史上游的总距离最短的一次，但是巨累无比，真不知道教练怎么想出这么多名堂来的。
: 。。
What is HIIT?
【 在 dai (百合开过·风烛残年) 的大作中提到: 】
: 估计是参照了HIIT训练方法:D
High Intensity Interval Traininghttp://en.wikipedia.org/wiki/High-intensity_interval_training
【 在 pH5 (依然人来人往) 的大作中提到: 】
: What is HIIT?
2011/8/15 Monday
//mid-distance//
300y warm up
5 x 100y free:
------ odd: 25y catch-up + 25y right arm + 25y left arm + 25y swim
------ even: swim, breathe every 3rd stroke
400y kick: noo-stop, odd 100y are flutter on back, even 100y are dolphin on side
Main set:
------ 6 x 200y
------ odd: free on 3’10”
------ even: stroke or IM on 3’30”
300y warm down
1hr, 2700y
oh....
【 在 dai (百合开过·风烛残年) 的大作中提到: 】
: High Intensity Interval Training
: http://en.wikipedia.org/wiki/High-intensity_interval_training
羡慕嫉妒没有恨啊。。。 俺一忙起来下水游一次都不容易啊。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/8/15 Monday
: //mid-distance//
: 300y warm up
: 5 x 100y free:
: ------ odd: 25y catch-up + 25y right arm + 25y left arm + 25y swim
: ------ even: swim, breathe every 3rd stroke
: 400y kick: noo-stop, odd 100y are flutter on back, even 100y are dolphin
on
: side
: Main set:
: ------ 6 x 200y
: ...................
Our pool will be closed for two weeks starting next week...
Need to figure out what to do then.
【 在 gxz (大狗熊) 的大作中提到: 】
: 羡慕嫉妒没有恨啊。。。 俺一忙起来下水游一次都不容易啊。。
: on
开水，跑步，骑车？要不你也三项得了。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: Our pool will be closed for two weeks starting next week...
: Need to figure out what to do then.
除了两周后的开水一迈，我下次pool meet至少要到10月中旬了，这两个月打算多练练
陆上，加强力量和柔韧。
只是打算，还在找时间ing...
【 在 pH5 (依然人来人往) 的大作中提到: 】
: Our pool will be closed for two weeks starting next week...
: Need to figure out what to do then.
我对每天开车上班路上的一个大水库眼馋了狠久了
【 在 penguinfly (flying penguin) 的大作中提到: 】
: 开水，跑步，骑车？要不你也三项得了。
agree on dried land training.
any suggestions on 加强力量和柔韧?
【 在 gxz (大狗熊) 的大作中提到: 】
: 除了两周后的开水一迈，我下次pool meet至少要到10月中旬了，这两个月打算多练练
: 陆上，加强力量和柔韧。
: 只是打算，还在找时间ing...
可以抓鱼么？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 我对每天开车上班路上的一个大水库眼馋了狠久了
一个是按Salo的书上的做，另一个是把小时候的训练方法捡回来：压脚踝，反压肩，还有你画过画的那个，俯卧撑仰卧起坐撑双杠之类的。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: agree on dried land training.
: any suggestions on 加强力量和柔韧?
可以抓你
【 在 penguinfly (flying penguin) 的大作中提到: 】
: 可以抓鱼么？
我可能想去练练器械。我觉得现在爆发力有点弱。游泳游多了，就感觉软，使不上劲。
【 在 gxz (大狗熊) 的大作中提到: 】
: 一个是按Salo的书上的做，另一个是把小时候的训练方法捡回来：压脚踝，反压肩，还
: 有你画过画的那个，俯卧撑仰卧起坐撑双杠之类的。。。
企鹅是保护动物，不可以抓的。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 可以抓你
恩也是好办法，我没时间，离gym远，只能想些简单的练习方法。除了我写的，你还有
什么建议么？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 我可能想去练练器械。我觉得现在爆发力有点弱。游泳游多了，就感觉软，使不上劲。
抓了才好都保护起来
【 在 penguinfly (flying penguin) 的大作中提到: 】
: 企鹅是保护动物，不可以抓的。。。
我也没经验啊。。我没怎么练过陆上。平时训练偶尔穿插过 push up, plank, sit up, squat, 好像就没有了。。。没有用过器械。
不过我有一次停了游泳两三个星期，练了些器械，回去再游出现跳跃式进步。那个时候400码自从7分20一下子跳到7分。之后也没有再掉回去过。
记得以前板上有个大牛motivation说过，隔段时间练练器械和力量，成绩会猛长。
【 在 gxz (大狗熊) 的大作中提到: 】
: 恩也是好办法，我没时间，离gym远，只能想些简单的练习方法。除了我写的，你还有
: 什么建议么？
好，给了俺做陆上训练的动力。。。我的主要近期目标是明年的USMS Spring
Nationals，看看50码自能不能进年龄组前10，今年第10的成绩是22.92。我上次州里
state games的LCM成绩是27.31，网上convertor算下来SCY的成绩不太一致，一个说23.72，一个说23.49。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 我也没经验啊。。我没怎么练过陆上。平时训练偶尔穿插过 push up, plank, sit
up,
: squat, 好像就没有了。。。没有用过器械。
: 不过我有一次停了游泳两三个星期，练了些器械，回去再游出现跳跃式进步。那个时候
: 400码自从7分20一下子跳到7分。之后也没有再掉回去过。
: 记得以前板上有个大牛motivation说过，隔段时间练练器械和力量，成绩会猛长。
你在哪个州啊？水库能游泳吗？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 我对每天开车上班路上的一个大水库眼馋了狠久了
dolphin on side 的时候怎么换气啊？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2011/8/15 Monday
: //mid-distance//
: 300y warm up
: 5 x 100y free:
: ------ odd: 25y catch-up + 25y right arm + 25y left arm + 25y swim
: ------ even: swim, breathe every 3rd stroke
: 400y kick: noo-stop, odd 100y are flutter on back, even 100y are dolphin
on
: side
: Main set:
: ------ 6 x 200y
: ...................
个人建议squat.
游泳的人一般上肢力量都不弱。 腿可以考虑加强。
而且squat对core的力量也有锻炼作用，更不用提还能加强激素分泌。
实在是居家旅行， 游泳锻炼， 家庭和睦的必备良药啊。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 我也没经验啊。。我没怎么练过陆上。平时训练偶尔穿插过 push up, plank, sit
up,
: squat, 好像就没有了。。。没有用过器械。
: 不过我有一次停了游泳两三个星期，练了些器械，回去再游出现跳跃式进步。那个时候
: 400码自从7分20一下子跳到7分。之后也没有再掉回去过。
: 记得以前板上有个大牛motivation说过，隔段时间练练器械和力量，成绩会猛长。
2011/8/16 Tuesday
//IM, 50m pool//
200m warm up
2 x 100m free: 50m catch-up + 50m fingertips
100m free swim
2 x 100m back drills
100m back swim
8 x 50m on 1’15”: odd are free with no more than 5 breaths, even are
strokes in IM order
100m easy
Main set:
------ 4 x 400m on 9’
------ 400m = 50m fly + 150m back + 50m breast + 150m free
4 x 50m on 1’15”: 25m head-up skull + 25m swim
4 x 50m easy on 1’15”
1hr 30min, 3300m