【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2012/1/23 Monday : First day of Year of Dragon. Left my swimsuit at home. : Me: I can't swim without a suit, right? : Coach: I can borrow you my female suit. Or, grab one off your teammate. : Me: ........
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2012/1/23 Monday : First day of Year of Dragon. Left my swimsuit at home. : Me: I can't swim without a suit, right? : Coach: I can borrow you my female suit. Or, grab one off your teammate. : Me: ........
2012/1/24 Tuesday //sprint// 300y warm up 4 x 100y on 1'40", descending 8 x 50y on 1': odds are stroke, evens are free 6 x 25y on 40": fast/easy 4 x 25y on 45": wallbangers (flutter kick are the wall, flip turn then sprint out, easy down) 100y easy Main set: ------ 6 rounds of (2 x 50y relay, followed by 100y easy on 3') ------ odd rounds are free, even rounds are stroke 200y warm down
2012/1/25 Wednesday //500 pace// 350y warm up 3 x 300y: ------ 300y swim, medium pace ------ 150y pull, then 150y kick ------ 3 x 100y on 1'40", descending 100y easy Main set: pick your 500y race pace goal first (mine is 1'20" per 100y) ------ 100y at 500y pace (1'17" actual vs. 1'20" goal) ------ 8 x 50y active recovery at 1' ------ 200y at 500y pace (2'37" actual vs. 2'40" goal) ------ 4 x 100y active rec at 1'45" ------ 300y at 500y pace (3'56" actual vs. 4'00" goal) ------ 2 x 200y active rec at 3'30" ------ 200y at 500y pace (2'35" actual vs. 2'40" goal) ------ 4 x 100y active rec at 1'45" ------ 100y at 500y pace (1'17" actual vs. 1'20" goal) ------ 8 x 50y active recovery at 1' 100y warm down
2012/1/26 Thursday //0/1/2// 200y warm up 4 x 100y free descending on 1'40" 4 x 75y non-free IM on 1'15" 4 x 50y kick on 1'10" 4 x 25y sprint/easy on 30" 200y easy Main set: 0/1/2 ------ sets of 10 x 100y. If you choose to do 0, then you swim at aerobic threshold with tight interval. If you choose to do 1, sprint for all the odds and skip all the evens. If you choose to do 2, sprint for evens and skip odds. For both 1 and 2, do sprint/sprint/easy/sprint/sprint ------ 10 x 100y free (I chose to do 0) on 1'30" ------ 300y easy ------ 10 x 100y IM (I chose to do 1 so actually did 5 x 100y) on 2 x 1'50". Timings were: 1'22", 1'20", easy, 1'18", 1'20" ------ 300y easy
2012/1/30 Monday //IM// 300y warm up 4 x 150y free build up by 50y Main set: ------ 4 x 100y IM on 1'45", then 200y easy ------ 4 x 75y non-free IM on 1'20", then 200y easy ------ 4 x 50y strokes in IM order on 1' ------ 4 x (25y strokes in IM order + 25y easy free) on 1'30" ------ all the strokes and IM are fast 200y warm down
2012/2/1 Wednesday //pick your challenge// 350y warm up 8 x 50y on 55": odds are free, evens are stroke, descending by pairs Main set: ------ each mini set contains 100's, a longer distance and 4 x 50y, pick one of them for fast strong swim, then the others are easy ------ 5 x 100y, 500y, 4 x 50y stroke ------ 4 x 100y, 500y, 4 x 50y stroke ------ 3 x 100y, 300y, 4 x 50y stroke ------ 2 x 100y, 200y, 4 x 50y stroke
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2012/2/1 Wednesday : //pick your challenge// : 350y warm up : 8 x 50y on 55": odds are free, evens are stroke, descending by pairs : Main set: : ------ each mini set contains 100's, a longer distance and 4 x 50y, pick one : of them for fast strong swim, then the others are easy : ------ 5 x 100y, 500y, 4 x 50y stroke : ------ 4 x 100y, 500y, 4 x 50y stroke : ------ 3 x 100y, 300y, 4 x 50y stroke : ...................
2012/2/2 Thursday //sprint// 200y warm up 600y intergradient relay: 4-people swim slow in a line, the last person sprints to the front within 25y, repeat in this pattern for non-stop 600y 3 rounds of 4 x 25y on 40": fast/easy, easy/fast, all easy, all fast 6 x 25y wallbangers on 50" 200y easy Main set 1: ------ 20 x 25y sprint on 30" ------ at one's all out 100y pace, if missed the interval, then skip 2 x 25y------ my goal was within 16", missed on #6, #12, #18, so did 14 x 25y total------ 200y easy Main set 2: ------ 8 x 50y on 2': 25y all out sprint + 25y easy ------ odds are free, evens are stroke 200y warm down
2012/2/6 Monday //stroke// 4 x 150y build up by 50y Main set: ------ 6 x 25y fast fly on 45", then 100y easy ------ 6 x 50y fast back on 1'15", then 100y easy ------ 6 x 75y fast breast on 1'45", then 100y easy ------ 4 x 100y fast free on 2' 200y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 汩者，水日相依也。泡者，水中之气。 : 有水，有日，有空气，乃生命。 : nnd，胡诌两言，是为序。 : 2010/3/8 Monday : //First day back to master swimming after 6-month break.// : //Interval rest in a set is 10-15 sec unless otherwise mentioned. : Same for future.// : 300y warm up : 6 x 75y: free, free, free, fly, back, breast : 50y easy : ...................
2012/3/5 Monday //sprint// 300y warm up 300y smooth 3 x 100y kick 6 x 50y fast on 1' Main set: ------ 25y, 50y, 75y, 100y, 125y, 150y ------ all the 5' are fast stroke, all the 0's are easy recovery ------ intervals are 40" per 25y ------ 150y, 125y, 100y, 75y, 50y, 25y, switch the stroke and recovery 100y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2012/3/5 Monday : //sprint// : 300y warm up : 300y smooth : 3 x 100y kick : 6 x 50y fast on 1' : Main set: : ------ 25y, 50y, 75y, 100y, 125y, 150y : ------ all the 5' are fast stroke, all the 0's are easy recovery : ------ intervals are 40" per 25y : ...................
2012/3/6 Tuesday //200s// 200y warm up Warm up set: ------ 4 x (200y IM drill, 150y free, 100y IM drill, 50y free) ------ drop the longest distance each round Main set: ------ 200y smooth on 3'30" ------ 2 x 100y negative split on 1'45" ------ 4 x 50y best average on 1'15" ------ 100y easy ------ 200y negative split on 3'30" ------ 2 x 100y best average on 1'45" ------ 4 x 50y smooth on 1'15" ------ 100y easy ------ 200y best average on 3'30" ------ 2 x 100y smooth on 1'45" ------ 4 x 50y negative split on 1'15" ------ 100y easy 2-person 200y reply by 50y, each person doing 100y total
2012/3/8 Thursday //sprint// 300y warm up 8 x 50y on 1', descending 1-4 and 5-8 3 rounds of 4 x 25y on 35" (easy/fast, fast/easy. all easy, all fast) 6 x 25y wallbangers on 45" 200y easy 6 x 100y sprint on 3' ------ 100y broken down as free/back/free/back by 25y ------ start on the block for each 25y, so need to get out of pool at every wall 200y easy 8 x 50y on 2' ------ 30" vertical dolphin kick, jump from the bottom of pool, then rest 30" ------ sprint for the 50y, work on push off dolphin kick 200y easy 4 -person 400y reply ------ each leg 25y, starting from the block and make a flip turn at 12.5y
2012/3/12 Monday //IM// 400y warm up Warm up set: ------ 2 x 200y smooth on 3' ------ 4 x 100y kick ------ 8 x 50y free on 50", descending 1-4 and 5-8 Main set: ------ 4 x 50y fly on 1' ------ 100y IM on 2' ------ repeat the above 4 times for back, breast and free 100y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2012/3/12 Monday : //IM// : 400y warm up : Warm up set: : ------ 2 x 200y smooth on 3' : ------ 4 x 100y kick : ------ 8 x 50y free on 50", descending 1-4 and 5-8 : Main set: : ------ 4 x 50y fly on 1' : ------ 100y IM on 2' : ...................
2012/3/13 Tuesday //aerobic threshold// 400y warm up Do the following twice: ------ 2 x 100y on 1'40" ------ 2 x 75y on 1'15" ------ 2 x 50y on 50" ------ maintain the same stroke counts per 25y but increase your speed Main set 1: 3 rounds of the following ------ 2 x 100y free on 1'30" ------ 2 x 75y kick on 1'30" ------ 2 x 50y stroke on 1' ------ descending by rounds Main set 2: SUM (swim until you miss） ------ 10 x 100y free on 1'25" ------ skip the next 100y if you miss the interval ------ I missed on #4 and #7, skipped #5 and #8, did 8 x 100y total. 300y warm down
2012/3/14 Wednesday //stroke distance// 600y warm up 2 x 200y free (100y drills + 100y kick) 5 x 100y free on 1'30" Main set 1: ------ 400y back or IM, then 100y easy ------ 2 x 200y back or IM on 3'20", then 100y easy ------ 4 x 100y back or IM on 1'45", then 100y easy Main set 2: ------ 2 x 150y free on 2'20", descending ------ 3 x 100y free on 1'40", descending ------ 3 x 50y free on 1', descending 250y warm down
2012/3/15 Thursday //sprint// 400y warm up Warm up set: ------ 8 x 50y: 1-4 are free on 50", 5-8 are stroke on 1'10”, descending by 4 ------ 8 x 25y on 40": free/stroke, FS, SF, SS, FF by 1/2 lap ------ 4 x 25y wallbanger ------ 100y easy Fly set: ------ 2 x 75y dolphin kick on the back ------ 8 x 25y on 40", fly/free build by pairs ------ 100y easy ------ 50y all out fly from the blocks (30.9") ------ 100y easyt Back set: ------ 4 x 50y back on 1'10: fast underwater, easy swim ------ 6 x 25y back on 40": focus on breakouts ------ 100y easy ------ 50y all out back from the blocks (37.8") ------ 100y easy No time to finish the breast and free sets
2012/3/21 Wednesday //strokes// 300y warm up Set 1: --- 3 x 200y --- #1 kick, #2 kick/swim, #3 swim Set 2: --- 300y pull --- 8 x 25y free, working on distance per stroke --- 8 x 75y on 1'15": easy/fast/easy by 25y Set 3: --- 300y back/free by 50y --- 4 x 50y flutter kick on the side --- 100y fast back or free (I did free, 1'12") Set 4: --- 300y fly/breast by 50y --- 4 x 50y dolphin kick on the side or breast kick on the bace --- 100y fast fly or breast (I did breast, 1'34") Set 5: --- Repeat Set 3 --- Done till 2nd 50y kick, cramped out. 100y warm down
2012/3/22 Thursday //sprint// 200y warm up Set 1: --- 8 x 50y: 1-4 free descending on 50", 5-8 stroke descending on 1'10" --- 8 x 25y on 40": free/stroke FS, SF, SS, FF --- 4 x 25y on 45": wallbangers --- 100y easy Set 2: --- 300y free moderate on 4'45" --- 200y stroke kick/drill by 50y --- 100y easy --- 1 x 50y sprint on 2' --- 200y easy Set 3: --- Repeat Set 2, drop 100y easy but do 2 x 50y sprint on 2' Set 4: --- Repeat Set 2, drop 200y kick/drill and 100y easy, but do 3 x 50y sprint on 2' Set 5: --- 50y all out sprint from the block 100y warm down
2012/3/26 Monday //stroke sprint// 150y warm up 8 x 50y free on 1': descending 1-4 and 5-8 Do the following twice: --- 3 x 75y stroke on 1'30", IM order, fast --- 3 x 50y easy free on 1' 8 x (25y all out stroke sprint + 25y easy free) --- each stroke done twice 100y warm down
2012/3/27 Tuesday //100 sprint race// 300y warm up Set 1: --- 4 x 150y free on 2'20", descending --- 8 x 50y kick on 1'10" --- 100y easy Set 2: --- 4 x 75y free on 1'20", descending --- 4 x 50y stroke on 1'10", descending --- 4 x 25y choice on 40", descending --- 100y easy Set 3: 3 rounds of the following, give each round 10' --- 100y all out sprint from the block (#1 free 1'04", #2 IM 1'14", #3 free 1'05") --- 100y easy 300y warm down
2012/3/28 Wednesday //mid-distance// 400y warm up Warm up set: --- 400y free --- 300y pull --- 200y kick --- 100y easy Main set: do the following three times --- 300y free, 80% intensity --- 125y free fast --- 175 easy --- everything on 1'35" per 100y pace Kick set: --- 2 x 150y, 2 x 100y, 2 x 50y --- first one easy, second one fast 8 x 50y on 1' easy as warm down
2012/3/29 Thursday //sprint// 250y warm up Warm up set: --- 8 x 75y IM rotations, 1-4 drill, 5-8 swim --- 8 x 50y descending by 4, 1-4 free on 1', 5-8 stroke on 1'10" --- 8 x 25y half lane sprints on 40" Main set 1: 3 rounds of the following --- 100y free build --- 4 x 25y fast kick --- 50y easy --- 50y sprint from the blocks --- 100y easy Main set 2: 3 rounds of the following --- 2 x 25y wallbangers --- 50y easy --- 25y sprint from the blocks --- 75y easy
2012/4/3 Tuesday //recovery// 350y warm up Set 1: --- 8 x 50y free drills on 1' --- 6 x 50y stroke drills on 1'10" --- 4 x 50y free build up on 1' --- 2 x 50y stroke build up on 1'10" Set 2: --- 400y free, fast on every 4th lap --- 300y free, fast on every 3rd lap --- 200y free, fast on every 2nd lap --- 100y easy Set 3: 2 rounds of the following --- 4 x 25y at 100 pace on 45" --- 50y easy
2012/4/4 Wednesday //aerobic// 300y warm up Main set: --- 2 x 500y free --- 2 x 400y pull --- 2 x 300y stroke/free switch by 50y --- 2 x 200y kick --- 2 x 100y IM --- in each pair, #1 moderate, #2 fast Turns set: --- 4 x 50y in IM order --- start and finish in the middle of a lane, so there are two turns in each 50y 100y easy
2012/4/9 Monday //strokes// 350y warm up 4 x 150y free smooth 4 x 75y free build-up 12 x 25y on 45” --- odd: skull with fast kicking --- even: head-up breast pull with no kick (very hard) Main set: --- 4 x 50y stroke, then 2 x 50y easy free --- 4 rounds of above, IM order, everything on 1’
2012/4/10 Tuesday //broken swim// 400y warm up Set 1: --- 4 x 100y on 1’40”: 50y swim + 50y underwater kick --- 6 x 50y on 1’: des 1-3 free, 4-5 stroke --- 8 x 25y on 30”: FS, SF, SS, FF --- 100y easy Set 2: --- 500y free: 100y at 500y pace + 400y easy --- 200y free: 50y at 200y pace + 150y easy --- 100y fee: 25y at 100y pace + 75y easy --- 50y free: 12.5y at 50y pace + 37.5 easy --- 100y easy Set 3: broken swim --- 100y all out: 10” rest at each 25y, then get the total time --- 200y easy --- 3 rounds of above, the total time minus rest time would be the goal of one’s 100y Set 4: --- 5 x 50y on 1’ as warm down
2012/4/11 Wednesday //distance// 350y warm up Set 1: --- 400y IM drills --- 300y free swim/kick switch by 50s --- 200y free, 10y push-off at each wall --- 100y easy Set 2: --- 4 x 400y free on 6’30” --- 60%, 80%, 60%, 100% (5’25”) Set 3: pyramid --- 100y IM --- 200y pull --- 300y IM --- 400y pull --- 300y IM --- 200y pull --- 100y IM
2012/4/16 Monday //kick// 200y warm up 4 x 75y strokes, reverse IM order 4 x 100y free on 1’30” Kick set 1: --- 3 x (25y all out sprint kick + 125y easy kick) --- 30” rest Kick set 2: --- 3 x (50y all out sprint kick + 100y easy swim) --- kick and swim must be the same stroke --- 30” rest 8 x 2-turn 50y free on 1’ --- start and finish in the middle of the lane --- tread during rest 100y warm down
2012/4/17 Tuesday //sprint// 300y warm up Set 1: --- 4 x 100y free drill/swim by 25s on 1’40” --- 4 x 100y stroke drill/swim by 25s on 1’50” --- 4 x 50y free on 45” --- 4 x 50y stroke on 50” Set 2: 2 rounds of the following --- 200y easy --- 4 x 75y descending on 1’10” --- 200y easy --- 4 x 50y ascending on 1’10” --- round 1 stroke, round 2 free Set 3: --- 100y easy --- 6 x 25y half lane sprint half lane easy on 30” --- 100y easy Set 4: --- practice starts from the block for 10’ 150y warm down
2012/4/18 Wednesday //short distance threshold// 200y warm up Kick set: 2 rounds of the following --- 4 x 100y kick on 2’30”, descending --- 100y easy swim --- round 1 flutter kick, round 2 choice kick Main set: 3 rounds of the following --- 5 x 100y on 1’40”, fast and strong --- 4 x 50y all out sprint on 1’ --- rounds 1 and 3 are free, round 2 is choice (1’45” and 1’05”) 300y easy pull 100y warm down
为了游泳什么不能牺牲。。。。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/1/23 Monday
: First day of Year of Dragon. Left my swimsuit at home.
: Me: I can't swim without a suit, right?
: Coach: I can borrow you my female suit. Or, grab one off your teammate.
: Me: ........
赞！然后你就穿着教练服出场了？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/1/23 Monday
: First day of Year of Dragon. Left my swimsuit at home.
: Me: I can't swim without a suit, right?
: Coach: I can borrow you my female suit. Or, grab one off your teammate.
: Me: ........
小酸，这个你还要抵赖就太让人民群众失望了！！！猫都出马为你示范造型了。
【 在 lulushz (lulushz) 的大作中提到: 】
: 来啦！大家举双手双脚赞成小酸奔！！
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 你先示范一个这个造型~
静坐
【 在 gloomyturkey (一只郁闷的火鸡) 的大作中提到: 】
: 小酸，这个你还要抵赖就太让人民群众失望了！！！猫都出马为你示范造型了。
2012/1/24 Tuesday
//sprint//
300y warm up
4 x 100y on 1'40", descending
8 x 50y on 1': odds are stroke, evens are free
6 x 25y on 40": fast/easy
4 x 25y on 45": wallbangers (flutter kick are the wall, flip turn then
sprint out, easy down)
100y easy
Main set:
------ 6 rounds of (2 x 50y relay, followed by 100y easy on 3')
------ odd rounds are free, even rounds are stroke
200y warm down
1hr 20min, 2550y
神马叫做猫都出马。。。
【 在 gloomyturkey (一只郁闷的火鸡) 的大作中提到: 】
: 小酸，这个你还要抵赖就太让人民群众失望了！！！猫都出马为你示范造型了。
你不是要求示范四脚朝天，lulushz家的猫勉为其难给你摆了个造型。你还不赶紧自觉
奔一个，满足广大人民群众的好奇心。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 神马叫做猫都出马。。。
你们好奇，害死人家猫
【 在 gloomyturkey (一只郁闷的火鸡) 的大作中提到: 】
: 你不是要求示范四脚朝天，lulushz家的猫勉为其难给你摆了个造型。你还不赶紧自觉
: 奔一个，满足广大人民群众的好奇心。
你奔一个，我家猫就能活过来呢。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 你们好奇，害死人家猫
2012/1/25 Wednesday
//500 pace//
350y warm up
3 x 300y:
------ 300y swim, medium pace
------ 150y pull, then 150y kick
------ 3 x 100y on 1'40", descending
100y easy
Main set: pick your 500y race pace goal first (mine is 1'20" per 100y)
------ 100y at 500y pace (1'17" actual vs. 1'20" goal)
------ 8 x 50y active recovery at 1'
------ 200y at 500y pace (2'37" actual vs. 2'40" goal)
------ 4 x 100y active rec at 1'45"
------ 300y at 500y pace (3'56" actual vs. 4'00" goal)
------ 2 x 200y active rec at 3'30"
------ 200y at 500y pace (2'35" actual vs. 2'40" goal)
------ 4 x 100y active rec at 1'45"
------ 100y at 500y pace (1'17" actual vs. 1'20" goal)
------ 8 x 50y active recovery at 1'
100y warm down
1hr 30min, 4350y
2012/1/26 Thursday
//0/1/2//
200y warm up
4 x 100y free descending on 1'40"
4 x 75y non-free IM on 1'15"
4 x 50y kick on 1'10"
4 x 25y sprint/easy on 30"
200y easy
Main set: 0/1/2
------ sets of 10 x 100y. If you choose to do 0, then you swim at aerobic
threshold with tight interval. If you choose to do 1, sprint for all the
odds and skip all the evens. If you choose to do 2, sprint for evens and
skip odds. For both 1 and 2, do sprint/sprint/easy/sprint/sprint
------ 10 x 100y free (I chose to do 0) on 1'30"
------ 300y easy
------ 10 x 100y IM (I chose to do 1 so actually did 5 x 100y) on 2 x 1'50". Timings were: 1'22", 1'20", easy, 1'18", 1'20"
------ 300y easy
1hr 20min, 3500y
2012/1/30 Monday
//IM//
300y warm up
4 x 150y free build up by 50y
Main set:
------ 4 x 100y IM on 1'45", then 200y easy
------ 4 x 75y non-free IM on 1'20", then 200y easy
------ 4 x 50y strokes in IM order on 1'
------ 4 x (25y strokes in IM order + 25y easy free) on 1'30"
------ all the strokes and IM are fast
200y warm down
1hr, 2600y
2012/2/1 Wednesday
//pick your challenge//
350y warm up
8 x 50y on 55": odds are free, evens are stroke, descending by pairs
Main set:
------ each mini set contains 100's, a longer distance and 4 x 50y, pick one of them for fast strong swim, then the others are easy
------ 5 x 100y, 500y, 4 x 50y stroke
------ 4 x 100y, 500y, 4 x 50y stroke
------ 3 x 100y, 300y, 4 x 50y stroke
------ 2 x 100y, 200y, 4 x 50y stroke
1hr 20min, 4350y
太强大了，酸总练了几年练到这个水平的？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/2/1 Wednesday
: //pick your challenge//
: 350y warm up
: 8 x 50y on 55": odds are free, evens are stroke, descending by pairs
: Main set:
: ------ each mini set contains 100's, a longer distance and 4 x 50y, pick
one
: of them for fast strong swim, then the others are easy
: ------ 5 x 100y, 500y, 4 x 50y stroke
: ------ 4 x 100y, 500y, 4 x 50y stroke
: ------ 3 x 100y, 300y, 4 x 50y stroke
: ...................
2012/2/2 Thursday
//sprint//
200y warm up
600y intergradient relay: 4-people swim slow in a line, the last person
sprints to the front within 25y, repeat in this pattern for non-stop 600y
3 rounds of 4 x 25y on 40": fast/easy, easy/fast, all easy, all fast
6 x 25y wallbangers on 50"
200y easy
Main set 1:
------ 20 x 25y sprint on 30"
------ at one's all out 100y pace, if missed the interval, then skip 2 x 25y------ my goal was within 16", missed on #6, #12, #18, so did 14 x 25y total------ 200y easy
Main set 2:
------ 8 x 50y on 2': 25y all out sprint + 25y easy
------ odds are free, evens are stroke
200y warm down
1hr 20min, 2950y
master swimming 游了3年了。
【 在 Rodimus (变叔- 不死鳥) 的大作中提到: 】
: 太强大了，酸总练了几年练到这个水平的？
: one
你多大开始学游泳的？一直都在练吗？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: master swimming 游了3年了。
酸总从小是市游泳队的，能比吗？
【 在 lulushz (lulushz) 的大作中提到: 】
: 你多大开始学游泳的？一直都在练吗？
塔克拉玛干大沙漠中的某小城市？
【 在 gloomyturkey (一只郁闷的火鸡) 的大作中提到: 】
: 酸总从小是市游泳队的，能比吗？
2012/2/6 Monday
//stroke//
4 x 150y build up by 50y
Main set:
------ 6 x 25y fast fly on 45", then 100y easy
------ 6 x 50y fast back on 1'15", then 100y easy
------ 6 x 75y fast breast on 1'45", then 100y easy
------ 4 x 100y fast free on 2'
200y warm down
50min, 2400y
2012/2/8 Wednesday
//distance//
450y warm up
Warm up set:
------ 250y free
------ 200y stroke drill
------ 150y free
------ 100y stroke drill
------ 50y free
Main set:
------ 800y free on 12'
------ 8 x 50y stroke on 1'10", cruise
------ 2 x 400y free on 6'
------ 8 x 50y stroke on 1'10", cruise
------ 4 x 200y free on 3'(my timings were 2'36", 2'41", 2'41", 2'39")
200y warm down
1hr 30min, 4600y
游泳池水pH=5是吗？
翻了好几天，你这日记真长啊。。。
葱白你。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 汩者，水日相依也。泡者，水中之气。
: 有水，有日，有空气，乃生命。
: nnd，胡诌两言，是为序。
: 2010/3/8 Monday
: //First day back to master swimming after 6-month break.//
: //Interval rest in a set is 10-15 sec unless otherwise mentioned.
: Same for future.//
: 300y warm up
: 6 x 75y: free, free, free, fly, back, breast
: 50y easy
: ...................
下次测测。
【 在 VCrab (小霍) 的大作中提到: 】
: 游泳池水pH=5是吗？
俺码了好几年呢。。。
【 在 NeueHoffnung (一米阳光) 的大作中提到: 】
: 翻了好几天，你这日记真长啊。。。
: 葱白你。
2012/3/5 Monday
//sprint//
300y warm up
300y smooth
3 x 100y kick
6 x 50y fast on 1'
Main set:
------ 25y, 50y, 75y, 100y, 125y, 150y
------ all the 5' are fast stroke, all the 0's are easy recovery
------ intervals are 40" per 25y
------ 150y, 125y, 100y, 75y, 50y, 25y, switch the stroke and recovery
100y warm down
50 min, 2350y
今天强度不大，但是歇了三个星期就是不灵了。
抽筋抽完左腿抽右腿，抽完小腿抽大腿。
又将是漫长而痛苦的恢复期。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/3/5 Monday
: //sprint//
: 300y warm up
: 300y smooth
: 3 x 100y kick
: 6 x 50y fast on 1'
: Main set:
: ------ 25y, 50y, 75y, 100y, 125y, 150y
: ------ all the 5' are fast stroke, all the 0's are easy recovery
: ------ intervals are 40" per 25y
: ...................
赞！你也有抽筋的时候啊。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 今天强度不大，但是歇了三个星期就是不灵了。
: 抽筋抽完左腿抽右腿，抽完小腿抽大腿。
: 又将是漫长而痛苦的恢复期。。。
我抽的惨的时候你是没看见。。。
【 在 gloomyturkey (一只郁闷的火鸡) 的大作中提到: 】
: 赞！你也有抽筋的时候啊。
2012/3/6 Tuesday
//200s//
200y warm up
Warm up set:
------ 4 x (200y IM drill, 150y free, 100y IM drill, 50y free)
------ drop the longest distance each round
Main set:
------ 200y smooth on 3'30"
------ 2 x 100y negative split on 1'45"
------ 4 x 50y best average on 1'15"
------ 100y easy
------ 200y negative split on 3'30"
------ 2 x 100y best average on 1'45"
------ 4 x 50y smooth on 1'15"
------ 100y easy
------ 200y best average on 3'30"
------ 2 x 100y smooth on 1'45"
------ 4 x 50y negative split on 1'15"
------ 100y easy
2-person 200y reply by 50y, each person doing 100y total
1hr 20min,3400y
抽得次数多了，会不会变成习惯性抽筋？
我右小腿以前伤过，挺厉害的，所以现在只敢游泳不敢打球了，每次旧伤那里一感觉不对立马就停，再不敢像以前一样拼命玩了。。。
你们怎样处理运动伤痛的问题，美国大多怎样处理急性损伤呢？有队医还是自己去看医生啊？看哪个科啊？
发现我成了十万个为什么了，汗。。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 我抽的惨的时候你是没看见。。。
伤和抽筋不太一样吧。。。。
【 在 lulushz (lulushz) 的大作中提到: 】
: 抽得次数多了，会不会变成习惯性抽筋？
: 我右小腿以前伤过，挺厉害的，所以现在只敢游泳不敢打球了，每次旧伤那里一感觉不
: 对立马就停，再不敢像以前一样拼命玩了。。。
: 你们怎样处理运动伤痛的问题，美国大多怎样处理急性损伤呢？有队医还是自己去看医
: 生啊？看哪个科啊？
: 发现我成了十万个为什么了，汗。。。。
呵呵，是不一样。。。
我想问，你们的运动量很大，受伤的情况怎么个处理？恢复的情况如何？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 伤和抽筋不太一样吧。。。。
游泳受伤不多见吧。我好像最多就是有段时间肩膀疼，后来自然好了。可能是运动量的原因。
抽筋还是可以预防和控制的。
【 在 lulushz (lulushz) 的大作中提到: 】
: 呵呵，是不一样。。。
: 我想问，你们的运动量很大，受伤的情况怎么个处理？恢复的情况如何？
你这帖子让小酸很受伤：我这么猛的人，竟然有人来问我受伤怎么办？
【 在 lulushz (lulushz) 的大作中提到: 】
: 呵呵，是不一样。。。
: 我想问，你们的运动量很大，受伤的情况怎么个处理？恢复的情况如何？
看来真是游泳是最好的运动！
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 游泳受伤不多见吧。我好像最多就是有段时间肩膀疼，后来自然好了。可能是运动量的
: 原因。
: 抽筋还是可以预防和控制的。
啊呀我很崇拜小酸的！！
我知道专业运动员很多面对着伤病的困扰，篮球啊足球啊，对职业生涯影响很大，但是游泳的很少听说，所以问问小酸啊····
看来选择游泳作为锻炼，真是利多啊～～～
【 在 gloomyturkey (一只郁闷的火鸡) 的大作中提到: 】
: 你这帖子让小酸很受伤：我这么猛的人，竟然有人来问我受伤怎么办？
不敢当不敢当
最诡异的受伤，我见过一个这里大学校队的把胳膊游骨折了。。。。
【 在 lulushz (lulushz) 的大作中提到: 】
: 啊呀我很崇拜小酸的！！
: 我知道专业运动员很多面对着伤病的困扰，篮球啊足球啊，对职业生涯影响很大，但是
: 游泳的很少听说，所以问问小酸啊····
: 看来选择游泳作为锻炼，真是利多啊～～～
啊？这个厉害。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 不敢当不敢当
: 最诡异的受伤，我见过一个这里大学校队的把胳膊游骨折了。。。。
。。。
这个也太拼命了
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 不敢当不敢当
: 最诡异的受伤，我见过一个这里大学校队的把胳膊游骨折了。。。。
这个master swimming 是要四种泳姿都会，
而且会dive才能参加么？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 俺码了好几年呢。。。
当然不是。好像说能游100就可以了。
【 在 benyaya (喜欢上网的鼻涕虫) 的大作中提到: 】
: 这个master swimming 是要四种泳姿都会，
: 而且会dive才能参加么？
2012/3/8 Thursday
//sprint//
300y warm up
8 x 50y on 1', descending 1-4 and 5-8
3 rounds of 4 x 25y on 35" (easy/fast, fast/easy. all easy, all fast)
6 x 25y wallbangers on 45"
200y easy
6 x 100y sprint on 3'
------ 100y broken down as free/back/free/back by 25y
------ start on the block for each 25y, so need to get out of pool at every wall
200y easy
8 x 50y on 2'
------ 30" vertical dolphin kick, jump from the bottom of pool, then rest 30"
------ sprint for the 50y, work on push off dolphin kick
200y easy
4 -person 400y reply
------ each leg 25y, starting from the block and make a flip turn at 12.5y
1hr 30min, 2850y
能游100自己也不好意思去啊，被身边的人不停地超，感觉自己象个浮标，那也太。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 当然不是。好像说能游100就可以了。
太诡异了。。。
这个具体怎么操作的？展开说说？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 不敢当不敢当
: 最诡异的受伤，我见过一个这里大学校队的把胳膊游骨折了。。。。
你想掰断谁的骨头？
【 在 penguinfly (flying penguin) 的大作中提到: 】
: 太诡异了。。。
: 这个具体怎么操作的？展开说说？
2012/3/12 Monday
//IM//
400y warm up
Warm up set:
------ 2 x 200y smooth on 3'
------ 4 x 100y kick
------ 8 x 50y free on 50", descending 1-4 and 5-8
Main set:
------ 4 x 50y fly on 1'
------ 100y IM on 2'
------ repeat the above 4 times for back, breast and free
100y warm down
1hr, 2900y
你是好久不游，还是好久不记了？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/3/12 Monday
: //IM//
: 400y warm up
: Warm up set:
: ------ 2 x 200y smooth on 3'
: ------ 4 x 100y kick
: ------ 8 x 50y free on 50", descending 1-4 and 5-8
: Main set:
: ------ 4 x 50y fly on 1'
: ------ 100y IM on 2'
: ...................
前段时间回国暂停了两三个星期，现在在痛苦的恢复期。。。
【 在 gloomyturkey (一只郁闷的火鸡) 的大作中提到: 】
: 你是好久不游，还是好久不记了？
原来高手停了两三个星期也会这么痛苦啊。
算算我也10天没有游了，明天赶紧去游10圈。
嘻嘻，10圈就达标了。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 前段时间回国暂停了两三个星期，现在在痛苦的恢复期。。。
2012/3/13 Tuesday
//aerobic threshold//
400y warm up
Do the following twice:
------ 2 x 100y on 1'40"
------ 2 x 75y on 1'15"
------ 2 x 50y on 50"
------ maintain the same stroke counts per 25y but increase your speed
Main set 1: 3 rounds of the following
------ 2 x 100y free on 1'30"
------ 2 x 75y kick on 1'30"
------ 2 x 50y stroke on 1'
------ descending by rounds
Main set 2: SUM (swim until you miss）
------ 10 x 100y free on 1'25"
------ skip the next 100y if you miss the interval
------ I missed on #4 and #7, skipped #5 and #8, did 8 x 100y total.
300y warm down
1hr 20min, 3750y
停俩星期的代价就是要花一个月才能恢复到原来水平。。。。
【 在 benyaya (喜欢上网的鼻涕虫) 的大作中提到: 】
: 原来高手停了两三个星期也会这么痛苦啊。
: 算算我也10天没有游了，明天赶紧去游10圈。
: 嘻嘻，10圈就达标了。
进来膜拜一下再～～～～
突然发现，英文我不会说，中文怎么也不对呢？
你扑腾着翅膀想说什么？
-- 基督山伯爵
实在不行上土语，找人帮你翻译。
【 在 lulushz (lulushz) 的大作中提到: 】
: 进来膜拜一下再～～～～
: 突然发现，英文我不会说，中文怎么也不对呢？
咦，我那儿的土语我都不会说，你能找人给我翻译了？可不容易的！！
【 在 gloomyturkey (一只郁闷的火鸡) 的大作中提到: 】
: 你扑腾着翅膀想说什么？
: -- 基督山伯爵
: 实在不行上土语，找人帮你翻译。
2012/3/14 Wednesday
//stroke distance//
600y warm up
2 x 200y free (100y drills + 100y kick)
5 x 100y free on 1'30"
Main set 1:
------ 400y back or IM, then 100y easy
------ 2 x 200y back or IM on 3'20", then 100y easy
------ 4 x 100y back or IM on 1'45", then 100y easy
Main set 2:
------ 2 x 150y free on 2'20", descending
------ 3 x 100y free on 1'40", descending
------ 3 x 50y free on 1', descending
250y warm down
1hr 30min, 4000y
2012/3/15 Thursday
//sprint//
400y warm up
Warm up set:
------ 8 x 50y: 1-4 are free on 50", 5-8 are stroke on 1'10”, descending by 4
------ 8 x 25y on 40": free/stroke, FS, SF, SS, FF by 1/2 lap
------ 4 x 25y wallbanger
------ 100y easy
Fly set:
------ 2 x 75y dolphin kick on the back
------ 8 x 25y on 40", fly/free build by pairs
------ 100y easy
------ 50y all out fly from the blocks (30.9")
------ 100y easyt
Back set:
------ 4 x 50y back on 1'10: fast underwater, easy swim
------ 6 x 25y back on 40": focus on breakouts
------ 100y easy
------ 50y all out back from the blocks (37.8")
------ 100y easy
No time to finish the breast and free sets
1hr 20min, 2400y
Orz
汗，你这个orz, 发晚了几年了。
【 在 ADOMET8 (杉木) 的大作中提到: 】
: Orz
哈哈，额们是老友，有一段时间没来看小酸了。
【 在 gloomyturkey (一只郁闷的火鸡) 的大作中提到: 】
: 汗，你这个orz, 发晚了几年了。
2012/3/19 Monday
//tune-up//
300y warm up
Set 1:
------ 300y free smooth
------ 5 x 100y IM one-arm drill
------ 10 x 50y pull 5" rest
------ 100y easy
Set 2:
------ 300y kick
------ 50y easy
------ 4 x 75y build by 25y
------ 2 x 125y: 75y easy + 50y fast
------ 100y easy
1hr, 2700y
2012/3/21 Wednesday
//strokes//
300y warm up
Set 1:
--- 3 x 200y
--- #1 kick, #2 kick/swim, #3 swim
Set 2:
--- 300y pull
--- 8 x 25y free, working on distance per stroke
--- 8 x 75y on 1'15": easy/fast/easy by 25y
Set 3:
--- 300y back/free by 50y
--- 4 x 50y flutter kick on the side
--- 100y fast back or free (I did free, 1'12")
Set 4:
--- 300y fly/breast by 50y
--- 4 x 50y dolphin kick on the side or breast kick on the bace
--- 100y fast fly or breast (I did breast, 1'34")
Set 5:
--- Repeat Set 3
--- Done till 2nd 50y kick, cramped out.
100y warm down
1hr 20min, 3700y
2012/3/22 Thursday
//sprint//
200y warm up
Set 1:
--- 8 x 50y: 1-4 free descending on 50", 5-8 stroke descending on 1'10"
--- 8 x 25y on 40": free/stroke FS, SF, SS, FF
--- 4 x 25y on 45": wallbangers
--- 100y easy
Set 2:
--- 300y free moderate on 4'45"
--- 200y stroke kick/drill by 50y
--- 100y easy
--- 1 x 50y sprint on 2'
--- 200y easy
Set 3:
--- Repeat Set 2, drop 100y easy but do 2 x 50y sprint on 2'
Set 4:
--- Repeat Set 2, drop 200y kick/drill and 100y easy, but do 3 x 50y sprint on 2'
Set 5:
--- 50y all out sprint from the block
100y warm down
1hr 30min, 3450y
太厉害了。。。。
2012/3/26 Monday
//stroke sprint//
150y warm up
8 x 50y free on 1': descending 1-4 and 5-8
Do the following twice:
--- 3 x 75y stroke on 1'30", IM order, fast
--- 3 x 50y easy free on 1'
8 x (25y all out stroke sprint + 25y easy free)
--- each stroke done twice
100y warm down
50min, 1800y
2012/3/27 Tuesday
//100 sprint race//
300y warm up
Set 1:
--- 4 x 150y free on 2'20", descending
--- 8 x 50y kick on 1'10"
--- 100y easy
Set 2:
--- 4 x 75y free on 1'20", descending
--- 4 x 50y stroke on 1'10", descending
--- 4 x 25y choice on 40", descending
--- 100y easy
Set 3: 3 rounds of the following, give each round 10'
--- 100y all out sprint from the block (#1 free 1'04", #2 IM 1'14", #3 free 1'05")
--- 100y easy
300y warm down
1hr 20min, 3000y
2012/3/28 Wednesday
//mid-distance//
400y warm up
Warm up set:
--- 400y free
--- 300y pull
--- 200y kick
--- 100y easy
Main set: do the following three times
--- 300y free, 80% intensity
--- 125y free fast
--- 175 easy
--- everything on 1'35" per 100y pace
Kick set:
--- 2 x 150y, 2 x 100y, 2 x 50y
--- first one easy, second one fast
8 x 50y on 1' easy as warm down
1hr 30min, 4200y
恢复期度过了，疲劳期貌似来了。
这个星期感觉疲软无力啊。。。
神也要休息的。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 恢复期度过了，疲劳期貌似来了。
: 这个星期感觉疲软无力啊。。。
2012/3/29 Thursday
//sprint//
250y warm up
Warm up set:
--- 8 x 75y IM rotations, 1-4 drill, 5-8 swim
--- 8 x 50y descending by 4, 1-4 free on 1', 5-8 stroke on 1'10"
--- 8 x 25y half lane sprints on 40"
Main set 1: 3 rounds of the following
--- 100y free build
--- 4 x 25y fast kick
--- 50y easy
--- 50y sprint from the blocks
--- 100y easy
Main set 2: 3 rounds of the following
--- 2 x 25y wallbangers
--- 50y easy
--- 25y sprint from the blocks
--- 75y easy
1hr 30min, 3250y
2012/4/3 Tuesday
//recovery//
350y warm up
Set 1:
--- 8 x 50y free drills on 1'
--- 6 x 50y stroke drills on 1'10"
--- 4 x 50y free build up on 1'
--- 2 x 50y stroke build up on 1'10"
Set 2:
--- 400y free, fast on every 4th lap
--- 300y free, fast on every 3rd lap
--- 200y free, fast on every 2nd lap
--- 100y easy
Set 3: 2 rounds of the following
--- 4 x 25y at 100 pace on 45"
--- 50y easy
1hr, 2650y
2012/4/4 Wednesday
//aerobic//
300y warm up
Main set:
--- 2 x 500y free
--- 2 x 400y pull
--- 2 x 300y stroke/free switch by 50y
--- 2 x 200y kick
--- 2 x 100y IM
--- in each pair, #1 moderate, #2 fast
Turns set:
--- 4 x 50y in IM order
--- start and finish in the middle of a lane, so there are two turns in each 50y
100y easy
1hr 10min, 3600y
2012/4/5 Thursday
昨天练转身的时候，蹬的太猛一只脚直接踹到水槽里，惨就一个字。今天还瘸着，估计训练去不了了。
晚上正好陪个哥们吃饭。他貌似看上了那里的服务员mm，只有星期四才上班。终于有机会去瞅瞅了。
哈哈，这篇日记是我看你多年以来最人性化的一篇。回来写个报告吧。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/4/5 Thursday
: 昨天练转身的时候，蹬的太猛一只脚直接踹到水槽里，惨就一个字。今天还瘸着，估计
: 训练去不了了。
: 晚上正好陪个哥们吃饭。他貌似看上了那里的服务员mm，只有星期四才上班。终于有机
: 会去瞅瞅了。
你想知道啥？
【 在 gloomyturkey (一只郁闷的火鸡) 的大作中提到: 】
: 哈哈，这篇日记是我看你多年以来最人性化的一篇。回来写个报告吧。
2012/4/7 Sunday
没训练，在家看游泳视频琢磨到几点。
1。俺的自由泳overglide, 这个和不习惯双侧呼吸是相关联的。手臂的入水缺乏控制。以后要养成手臂伸展到最远端就开始抱水的习惯。
2。俺的蝶泳压胸过晚。压胸应该在手臂入水之前就开始。
3。俺的蛙泳overglide，以至于频率提不上去。回头看看高手视频都是什么时候开始抱水。
什么是overglide?
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/4/7 Sunday
: 没训练，在家看游泳视频琢磨到几点。
: 1。俺的自由泳overglide, 这个和不习惯双侧呼吸是相关联的。手臂的入水缺乏控制。
: 以后要养成手臂伸展到最远端就开始抱水的习惯。
: 2。俺的蝶泳压胸过晚。压胸应该在手臂入水之前就开始。
: 3。俺的蛙泳overglide，以至于频率提不上去。回头看看高手视频都是什么时候开始抱
: 水。
你不是去瞅服务员mm了？等着看你的观后感和你哥们的故事啊。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 你想知道啥？
滑行过多，抓抱水过晚。
【 在 Rodimus (变叔- 一箭双雕) 的大作中提到: 】
: 什么是overglide?
看过了。说下次再去看她姐姐。
【 在 gloomyturkey (一只郁闷的火鸡) 的大作中提到: 】
: 你不是去瞅服务员mm了？等着看你的观后感和你哥们的故事啊。
2012/4/9 Monday
//strokes//
350y warm up
4 x 150y free smooth
4 x 75y free build-up
12 x 25y on 45”
--- odd: skull with fast kicking
--- even: head-up breast pull with no kick (very hard)
Main set:
--- 4 x 50y stroke, then 2 x 50y easy free
--- 4 rounds of above, IM order, everything on 1’
1hr, 2750y
2012/4/10 Tuesday
//broken swim//
400y warm up
Set 1:
--- 4 x 100y on 1’40”: 50y swim + 50y underwater kick
--- 6 x 50y on 1’: des 1-3 free, 4-5 stroke
--- 8 x 25y on 30”: FS, SF, SS, FF
--- 100y easy
Set 2:
--- 500y free: 100y at 500y pace + 400y easy
--- 200y free: 50y at 200y pace + 150y easy
--- 100y fee: 25y at 100y pace + 75y easy
--- 50y free: 12.5y at 50y pace + 37.5 easy
--- 100y easy
Set 3: broken swim
--- 100y all out: 10” rest at each 25y, then get the total time
--- 200y easy
--- 3 rounds of above, the total time minus rest time would be the goal of
one’s 100y
Set 4:
--- 5 x 50y on 1’ as warm down
1hr 30min, 3500y
别人是周记，你是日志，神啊。
还有练转身，要小心，我听说过很恐怖的结果。。。。
你什么时候也练练骑车跑步啊 ，嘻嘻 。
神神马神。
俺就玩个水，你们还要玩轱辘啥的。
转身我把脚磕伤过几次了。
俺目前没条件玩带轱辘的，跑步又太差。。。。想到跑步就比死还痛苦。
【 在 pecanlover (SheRox) 的大作中提到: 】
: 别人是周记，你是日志，神啊。
: 还有练转身，要小心，我听说过很恐怖的结果。。。。
: 你什么时候也练练骑车跑步啊 ，嘻嘻 。
2012/4/11 Wednesday
//distance//
350y warm up
Set 1:
--- 400y IM drills
--- 300y free swim/kick switch by 50s
--- 200y free, 10y push-off at each wall
--- 100y easy
Set 2:
--- 4 x 400y free on 6’30”
--- 60%, 80%, 60%, 100% (5’25”)
Set 3: pyramid
--- 100y IM
--- 200y pull
--- 300y IM
--- 400y pull
--- 300y IM
--- 200y pull
--- 100y IM
1hr 30min, 4550y
哎............
表叹气～
你最近主攻游泳？
【 在 pecanlover (SheRox) 的大作中提到: 】
: 哎............
算是吧，脚伤了，就主攻游泳了
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 表叹气～
: 你最近主攻游泳？
跑伤的？
欢迎来戏水~
【 在 pecanlover (SheRox) 的大作中提到: 】
: 算是吧，脚伤了，就主攻游泳了
2012/4/12 Thursday
//internal meet//
50y breast
50y fly
50y free
About 1000y total
最终结果没拿到，好像free是28”左右。感觉游的巨shi, 一下子被打回解放前了。
我难过shi了，又一次受打击了。
问一下，你游的是长池还是短池?
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/4/12 Thursday
: //internal meet//
: 50y breast
: 50y fly
: 50y free
: About 1000y total
: 最终结果没拿到，好像free是28”左右。感觉游的巨shi, 一下子被打回解放前了。
你咋了？
我一般都是yard短池，50米长池要在周六早上才有，6点下水。。。我大部分时候起不
来。。。
【 在 pecanlover (SheRox) 的大作中提到: 】
: 我难过shi了，又一次受打击了。
: 问一下，你游的是长池还是短池?
2012/4/16 Monday
//kick//
200y warm up
4 x 75y strokes, reverse IM order
4 x 100y free on 1’30”
Kick set 1:
--- 3 x (25y all out sprint kick + 125y easy kick)
--- 30” rest
Kick set 2:
--- 3 x (50y all out sprint kick + 100y easy swim)
--- kick and swim must be the same stroke
--- 30” rest
8 x 2-turn 50y free on 1’
--- start and finish in the middle of the lane
--- tread during rest
100y warm down
1hr, 2300y
2012/4/17 Tuesday
//sprint//
300y warm up
Set 1:
--- 4 x 100y free drill/swim by 25s on 1’40”
--- 4 x 100y stroke drill/swim by 25s on 1’50”
--- 4 x 50y free on 45”
--- 4 x 50y stroke on 50”
Set 2: 2 rounds of the following
--- 200y easy
--- 4 x 75y descending on 1’10”
--- 200y easy
--- 4 x 50y ascending on 1’10”
--- round 1 stroke, round 2 free
Set 3:
--- 100y easy
--- 6 x 25y half lane sprint half lane easy on 30”
--- 100y easy
Set 4:
--- practice starts from the block for 10’
150y warm down
1hr 30min, 3800y
2012/4/18 Wednesday
//short distance threshold//
200y warm up
Kick set: 2 rounds of the following
--- 4 x 100y kick on 2’30”, descending
--- 100y easy swim
--- round 1 flutter kick, round 2 choice kick
Main set: 3 rounds of the following
--- 5 x 100y on 1’40”, fast and strong
--- 4 x 50y all out sprint on 1’
--- rounds 1 and 3 are free, round 2 is choice (1’45” and 1’05”)
300y easy pull
100y warm down
1hr 20min, 3700y
天天都去游.....
你怎么做到这么持之以恒呢？
也就是weekdays
你们不游的日子不是也练别的吗
【 在 pecanlover (SheRox) 的大作中提到: 】
: 天天都去游.....
: 你怎么做到这么持之以恒呢？
我现在，一个礼拜游3次，都是中午的时候，每次都要很强迫自己去，到了池子里感觉
倒是不错，就是这个过程有点痛苦。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 也就是weekdays
: 你们不游的日子不是也练别的吗