2012/4/19 Thursday //200s/tapering// 450y warm up Set 1: --- 2 x 200y free --- 2 x 150y stroke --- 2 x 100y free --- 2 x 50y stroke Set 2: --- 4 x 50y free descending 1-4 on 50” --- 100y easy --- 4 x 50y stroke descending 1-4 on 1’ --- 100y easy --- 4 x 25y free half lane sprint on 30” --- 50y easy --- 4 x 25y stroke half lane sprint on 35” --- 50y easy Set 3: --- 3 x 200y all out on 6’ (2’30” free, 3’05” breast, 2’30” free) --- 100y easy 8 x 50y on 1’ warm down
2012/4/21 Saturday //breaststroke clinic// 1) Breaststroke Body Position Focus: Determine where the stroke starts and ends 2) Breaststroke Length (glide-kick) Focus: The new breaststroke is about length and really extending the stroke: 3) Two-up-One-down Focus: To further illustrate importance of achieving length in breaststroke4) Connect Hands-to-Hips Focus: The pull is to really draw the hips and kick... not about pulling back: 5) Narrow Kick Focus: It’s important to keep the kick narrow to reduce drag 6) Breaststroke Timing – Separation Drill Focus: Think of kicking later in the stroke: 7) Underwater Pull Outs. Focus: Timing and resistance being created during the pull down cycle.
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2012/4/21 Saturday : //breaststroke clinic// : 1) Breaststroke Body Position : Focus: Determine where the stroke starts and ends : 2) Breaststroke Length (glide-kick) : Focus: The new breaststroke is about length and really extending the stroke: : 3) Two-up-One-down : Focus: To further illustrate importance of achieving length in breaststroke : 4) Connect Hands-to-Hips : Focus: The pull is to really draw the hips and kick... not about pulling : ...................
2012/4/23 Monday //tune-up// 200y warm up Set 1: --- 2 x 150y free --- 2 x 100y kick --- 2 x 50y fast free Main set: 3 rounds of the following --- 200y free easy on 3’15” --- 8 x 50y on 1’, descending 1-4 free and 5-8 strokes
2012/4/24 Tuesday //pull// 300y warm up Set 1: --- 8 x 100y free smooth on 1’40” --- 4 x 50y free descending on 1’, 4 x 50y stroke descending on 1’10” --- 8 x 25y half lane sprint on 45”, 1-4 free and 5-8 stroke --- 100y easy Set 2: --- 4 rounds of (25y, 50y, 75y, 100y) --- 25y fast in round 1, 50y fast in round 2, 75y fast in round 3, 100y fast in round 4, all others easy --- everything on 30” per 25y interval Set 3: --- 2 x 300y pull --- 2 x 200y pull --- 2 x 100y pull --- the second faster than the first 100y warm down
2012/4/25 Wednesday //aerobic threshold// 300y warm up Set 1: --- 4 x 300y on 4’30” --- first 2 easy, second 2 build up Set 2: --- 4 rounds of (3 x 100y + 200y easy) --- 100y on 1’35”, 1’30”, 1’25”, 1’25” by round 10 x 50y warm down --- odd are kick on 1’15” --- even are swim on 1’
2012/4/26 Thursday //sprint// 200y warm up Set 1: --- 400y IM drills --- 300y free, fast on every 3rd 25y --- 200y IM, fast on every 2nd 25y --- 100y easy Set 2: 3 rounds --- 3 x 50y all out sprint on 1’30”, same stroke within a round --- 200y easy Set 3: 4 rounds --- 25y dive sprint --- 75y easy --- 25y dive underwater sprint kick --- 75y easy 300y easy
2012/4/28 Saturday //stroke/IM// 400y warm up Set 1: --- 300y: 50y stroke drill + 50y free, IM order --- 7 x 50y IM switch on 1’: fly/fly, fly/bk, bk/bk, bk/br, br/br, br/fr, fr/fr --- 300y: 50y stroke swim + 50y free, IM order Set 2: 4 rounds --- 8 x 50y on 1’: 25y stroke in 200 pace + 25y easy free --- 2 x 50y on 1’30”: 25y dive stroke + 25y easy free --- 100y easy --- same stroke in each round, IM order for 4 rounds 5 x 50y free on 1’ as warm down
2012/4/30 Monday //stroke/IM// 400y warm up Set 1: --- 200y pull, 200y kick, 200y swim Set 2: --- 12 x 75y on 1’20” --- drill/swim/drill by 25y, IM order by 75y Set 3: --- 4 x 100y stroke/IM, 75y moderate + 25y fast --- 3 x 100y free, 50y moderate + 50y fast --- 2 x 100y stroke/IM, 25y moderate + 75y fast --- 1 x 100y free, all out --- all 100y on ‘150” 100y warm down
2012/5/1 Tuesday //taper// 250y warm up Set 1: --- 4 x 100y: 50y kick + 50y drill --- 8 x 50y: 1-4 descending free on 50”, 5-8 descending stroke on 1’ --- 8 x 25y FS SF SS FF on 35” --- 100y easy Set 2: --- 400y free 60% effort on 6’ --- 300y free 70% effort on 4’30” --- 200y free 80% effort on 3’ --- 100y free 90% effort on 1’30” 250y warm down
2012/5/3 Thursday //tune-up// 200y warm up Set 1: --- 300y IM: kick/drill/swim by 25y for each stroke ---12 x 75y IM switch on 1’30”: 4 rounds of (fly/bk/br, bk/br/fr, br/fr/ fly, fr/fly/bk) --- 50y easy --- 6 x 25y wallbangers on 45” --- 100y easy Set 2: 3 rounds --- 2 x 100y build on 1’45” --- 50y at 100 pace on 1’30” --- 2 x 50y easy on 1’ --- 2 x 25y all out sprint on 1’ --- 100y easy 100y warm down
2012/5/5 Saturday //taper, 50m pool// 200m warm up Set 1: --- 300m kick/swim switch by 50m, IM order --- 2 x 150m free: 100 easy + 50m fast with strong kick --- 200m free build Set 2: 2 rounds --- 4 x 50m free on 1’, odd easy even fast --- 3 x 50m free on 1’, 25m fast + 25m easy 200m warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2012/5/5 Saturday : //taper, 50m pool// : 200m warm up : Set 1: : --- 300m kick/swim switch by 50m, IM order : --- 2 x 150m free: 100 easy + 50m fast with strong kick : --- 200m free build : Set 2: 2 rounds : --- 4 x 50m free on 1’, odd easy even fast : --- 3 x 50m free on 1’, 25m fast + 25m easy : ...................
2012/5/8 Tuesday //aerobic// 300y warm up Set 1: --- 600y free smooth --- 400y drill/swim by 50s --- 8 x 25y working on distance per stroke on 30” Set 2: --- 6 x 50y IM switch on 1’: fly/bk, bk/br, br/fr --- 400y IM kick, no board --- 6 x 100y IM on 1’45” Set 3: --- 4 x 200y free 60% effort on 3’05” --- 100y free fast --- 2 x 200y free 60% effort on 3’05” --- 50y all out sprint 50y warm down
2012/5/14 Monday //mid-distance// 200y warm up 150y flutter kick on the side 12 x 25y on 35”: 3 x free, 3 x breast, 3 x back, 3 x fly Main set: 3 rounds --- 4 x 100y free on 2’, at 200 pace --- 200y free in the same pace as above --- 50y easy
2012/5/15 Tuesday //Swim Until You Miss// 200y warm up Set 1:4 rounds --- 3 x 75y free on 1’15: kick/swim/swim, swim/kick/swim, swim/swim/kick by 25s Set 2: --- 4 x 50y on 55”, then 100y easy --- 4 x 50y on 50”, then 100y easy Set 3: Swim Until You Miss --- 10 x 100y free on 1’25”, if missing an interval then skip the next one--- missed on #5 and #9, so skipped #6 and #10, did 8 x 100y total --- 200y easy Set 4: 3 rounds --- 8 x 25y on 40”, odd are underwater kick, even are swim --- round 1 fly, round 2 back, round 3 breast 200y warm down
2012/5/16 Wednesday //aerobic and recovery// 300y warm up Set 1: --- 400y IM drills --- 300y kick/swim switch by 50s --- 200y free, 10y underwater after each wall --- 100y easy Set 2: --- 400y free on 6’ --- 4 x 100y kick on 2’15” --- 8 x 50y IM order on 1’10” Set 3: --- 300y IM on 5’ --- 3 x 100y free on 1’40” --- 6 x 50y kick on 1’20” Set 4: --- catch your teammate underwater game
2012/5/17 Thursday //200s// 300y warm up Set 1: 4 rounds --- 200y: 100y stroke in IM order + 100y free --- 100y easy pull Set 2: --- 6 x 25y 10y underwater on 45” --- 6 x 25y 15y underwater on 45” --- 6 x 25y on 45”: odd are all underwater, even are swim --- 50y easy Set 3: 3 rounds --- 200y free 70% effort on 3’ (round #3 is IM on 3’30”) --- 2 x 100y free 80% effort on 2’ --- 4 x 50y free 90% effort on 1’05” 200y warm down
2012/5/21 Monday //strokes// 100y warm up Set 1: --- 400y swim, every 4th 25y is back --- 4 rounds of 3 x 50y on 1’10: kick, drill, swim, IM order --- 100y easy Set 2: 4 rounds, everything on 1’30” --- 100y free --- 75y back --- 50y breast --- 25y fly 200y warm down
2012/5/23 Wednesday //strokes// 300y warm up Set 1: --- 4 x 100y kick des on 2’15” --- 200y bk/fr switch by 25y --- 4 x 100y kick des on 2’15” --- 200y fly/br switch by 25y Set 2: 3 rounds --- 4 x 50y sprint stroke on 2’, round 1 fly, round 2 bk, round 3 br --- 400y free pull 2 x 50y sprint free on 2’ 100y warm down
2012/5/26 Saturday //50m pool// Set 1: --- 400m free 60% effort --- 4 x 50m free kick --- 8 x 100m free pull on 1’50” --- 100m easy Set 2: --- 300m free 70% effort --- 4 x 50m IM kick --- 6 x 100m IM on 2’ --- 100m easy Set 3: --- 200m free 80% effort --- 4 x 50m free kick --- 4 x 100m free pull on 1’50” --- 100m easy Set 4: --- 100m free 90% effort --- 4 x 50m IM kick --- 2 x 100m IM on 2’ --- 100m easy 6 x 50m easy on 1’ warm down
2012/5/29 Tuesday //best average// 200y warm up Set 1: --- 400y free --- 8 x 50y: 1-4 free on 50” des, 5-8 stroke on 1’10” des --- 4 x 25y half lane sprint on 40” --- 100y easy Set 2: 4 rounds --- 3 x 50y best average: odd rounds are free on 1’, even rounds are strokes on 1’15” --- 4 x 100y active recovery EZ free on 1’45” Set 3: --- 3 x 200y pull on 3’30”
2012/5/30 Wednesday //IM// 350y warm up Set 1: 4 rounds --- 3 x 100y on 2’, drill/swim switch by 25y --- 4 rounds in reverse IM order --- 50y easy Set 2: --- 4 x 400y --- odd are free on 6’30”, even are IM on 7’ --- 100y easy Set 3: --- 8 x 25y on 30”, odd are kick, even are swim, same stroke in kick/swim pair --- 4 x 50y on 1’15”, odd are drill, even are swim, same stroke in drill/ swim pair --- 2 x 100y on 1’45”, odd are kick/drill, even are swim, same stroke in the pair 100y warm down
2012/6/18 Monday //strokes// 250y warm up 4 x 50y side kick with one arm vertical out of water 4 x 50y windmill free + easy 3 x 300y free on 5’, des 50y easy 6 x 75y stroke on 1’30” 50y easy 3 x 100y stroke on 2’, fast 50y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2012/6/18 Monday : //strokes// : 250y warm up : 4 x 50y side kick with one arm vertical out of water : 4 x 50y windmill free + easy : 3 x 300y free on 5’, des : 50y easy : 6 x 75y stroke on 1’30” : 50y easy : 3 x 100y stroke on 2’, fast : ...................
哟，别来无恙~ 好像最后一次见你还是在o'connell center=） 【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2012/6/18 Monday : //strokes// : 250y warm up : 4 x 50y side kick with one arm vertical out of water : 4 x 50y windmill free + easy : 3 x 300y free on 5’, des : 50y easy : 6 x 75y stroke on 1’30” : 50y easy : 3 x 100y stroke on 2’, fast : ...................
2012/6/19 Tuesday 200y warm up Set 1: --- 400y free --- 3 x 100y IM drills on 2’ --- 4 x 50y free des on 1’ --- 100y easy Set 2: --- 3 x 200y on 3’30”: stroke/free switch by 50y --- stroke des, free easy 200y warm down
2012/6/20 Wednesday //sprint// 200y warm up Set 1: --- 3 rounds of 3 x 50y free --- round 1 on 50” easy, round 2 on 55” moderate, round 3 on 1’ fast Set 2: --- 400y IM kick/swim switch by 25y --- 2 x 200y one arm IM with pull buoy --- 2 x 100y IM swim Set 3: --- 6 x 100y free on 1’30”, odds are easy pull, evens are strong swim --- 6 x (25y all out sprint + 25y easy) --- 6 x 100y fast free on 1’30” --- 6 x 25y underwater kick on 45”
2012/6/21 Thursday //distance// 350y warm up Set 1: 4 x 100y free on 2’15” --- 100y free 6-kick switch --- 2 x 100y one arm free --- 100y free swim Set 2: --- 6 x 100y choice kick on 2’10”, des ---50y easy Set 3: --- 20 x 25y free on 30” --- 500y free on 8’ --- 20 x 25y free on 25” --- 50y easy Set 4: --- 4 x 100y stroke drill in IM order on 2’ 50y warm down
2012/6/25 Monday //strokes// 400y warm up Set 1: --- 4 x 200y free --- swim, kick, pull, build Set 2: --- 2 x 50y fast on 1’10”, free and stroke --- 2 x 100y fast kick on 2’30”, free and stroke --- 300y easy --- repeat the 2 x 50y and the 2 x 100y Set 3: 2 rounds --- 4 x 50y fast in IM order on 1’10” --- 50y easy free 200y warm down
2012/6/26 Tuesday //aerobic threshold, 50m pool// 300m warm up Set 1: --- 4 x 150m odds are free, evens are stroke drills --- 4 x 100m odds are kick, evens are IM drills --- 4 x 50m free des on 1’ --- 100m easy Set 2: 5 rounds --- 3 x 50m free on 1’ for round 2, 55” for round 2, 50” for round 3, 45 ” for round 4, 42” for round 5 --- 150m easy Set 3: --- 300m pull --- 100m kick --- 200m pull
2012/6/27 Wednesday //push-offs and turns// 300y warm up Set 1: --- 4 x 100y IM on 2’, odd are kick/swim switch by 25y, evens are swim/kick switch by 25y --- 4 x 100y free on 1’45”, des --- 100y easy Set 2: --- 8 x 25y start and finish in the middle of the pool, focusing on turns, on 30” --- 200y easy free focusing on turns --- 8 x 25y focusing on push-offs and underwater kicks on 40” --- 200y easy free focusing on turns Set 3: 3 rounds --- 4 x 50y stroke, same stroke in a round, 1’, 55” and 1’ for each round--- 200y free focusing on turns Set 4: --- 4 x 50y breast/free, increasing number of pull-outs after breast push- off, on 1’ --- 200y easy
2012/7/5 Thursday //sprint, 50m pool// 200m warm up 400m free/stroke switch by 50m Set 1: 2 rounds --- 7 x 50m IM switch on 1’10” --- fly/fly, fly/bk, bk/bk, bk/br, br/br, br/fr, fr/fr Set 2: --- 4 x 50m free on 1’10”, 10m sprint + 35m easy + 5m sprint Set 3: 2 rounds --- 5 x 100m on 3’30”: all easy, 25m fast + 75m easy, till all fast --- 100m easy --- round 1 free, round 2 stroke or IM Set 4: --- 4 x 50m free on 1’30” --- sprint/easy, all easy, all sprint, all easy
2012/7/9 Monday //tune-up// 350y warm up Set 1: --- 100y IM drill on 2’ --- 2 x 50y free on 55” --- 100y IM drill on 2’ --- 2 x 100y free on 1’50” --- 100y IM drill on 2’ --- 2 x 200y free on 3’30” --- 100y IM drill on 2’ --- 2 x 400y free on 6’15” --- for free, the 2nd needs to be faster --- 50y easy Set 2: 3 rounds --- 3 x 50y, then 50y easy --- rounds 1 and 3 are free on 55”, round 2 is stroke on 1’10” --- the goal is to keep stroke counts consistent on free
谁都是。
你去看任何游泳队的训练，都是大家磨蹭着不想下水。
我有段时间心理疲劳的闻到池水味道就恶心。
【 在 pecanlover (SheRox) 的大作中提到: 】
: 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。
2012/4/19 Thursday
//200s/tapering//
450y warm up
Set 1:
--- 2 x 200y free
--- 2 x 150y stroke
--- 2 x 100y free
--- 2 x 50y stroke
Set 2:
--- 4 x 50y free descending 1-4 on 50”
--- 100y easy
--- 4 x 50y stroke descending 1-4 on 1’
--- 100y easy
--- 4 x 25y free half lane sprint on 30”
--- 50y easy
--- 4 x 25y stroke half lane sprint on 35”
--- 50y easy
Set 3:
--- 3 x 200y all out on 6’ (2’30” free, 3’05” breast, 2’30” free)
--- 100y easy
8 x 50y on 1’ warm down
1hr 20min, 3450y
2012/4/21 Saturday
//breaststroke clinic//
1) Breaststroke Body Position
Focus: Determine where the stroke starts and ends
2) Breaststroke Length (glide-kick)
Focus: The new breaststroke is about length and really extending the stroke:
3) Two-up-One-down
Focus: To further illustrate importance of achieving length in breaststroke4) Connect Hands-to-Hips
Focus: The pull is to really draw the hips and kick... not about pulling
back:
5) Narrow Kick
Focus: It’s important to keep the kick narrow to reduce drag
6) Breaststroke Timing – Separation Drill
Focus: Think of kicking later in the stroke:
7) Underwater Pull Outs.
Focus: Timing and resistance being created during the pull down cycle.
1hr 30min, ~1000y
今天掏钱去参加了一个队里组织的clinic,虽然蛙泳的大部分技术要点都知道，但是还
有有些收获。
1.connect hands-to-hips
这个是说Pull出水呼吸的时候，要把展开的小臂作为支点，然后往前顶臀的感觉。感觉就是手掌到胯部之间有个弹簧，推水出水的时候这个弹簧迅速收缩，臀部前冲。但是同时不能收腿，不能造成腿下沉。这个对躯干的力量有要求。做的比较明显的是Amanda
Beard.
2.对于出发的长划臂，一定要等手臂伸直到前方以后再开始第一蹬。这个道理很明显，但是出发的时候特别容易被忽视。
3.对于蹬腿，要克服掉发力蹬的冲动，而把更多的力量放在控制蹬腿宽度上。窄蹬发出的力没有宽蹬大，但是造成的阻力小很多。我以前一直想窄但是尽量用力，造成的结果就是还是宽蹬。
另外终于突破一件事，蹬壁出发，包括水下长划臂那一下，一共三划到对岸，25码池。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/4/21 Saturday
: //breaststroke clinic//
: 1) Breaststroke Body Position
: Focus: Determine where the stroke starts and ends
: 2) Breaststroke Length (glide-kick)
: Focus: The new breaststroke is about length and really extending the
stroke:
: 3) Two-up-One-down
: Focus: To further illustrate importance of achieving length in
breaststroke
: 4) Connect Hands-to-Hips
: Focus: The pull is to really draw the hips and kick... not about pulling : ...................
其他的我慢慢看，就是这最后一条，三滑到对岸，还是蛙泳，佩服得全趴下了 。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 今天掏钱去参加了一个队里组织的clinic,虽然蛙泳的大部分技术要点都知道，但是还
: 有有些收获。
: 1.connect hands-to-hips
: 这个是说Pull出水呼吸的时候，要把展开的小臂作为支点，然后往前顶臀的感觉。感觉
: 就是手掌到胯部之间有个弹簧，推水出水的时候这个弹簧迅速收缩，臀部前冲。但是同
: 时不能收腿，不能造成腿下沉。这个对躯干的力量有要求。做的比较明显的是Amanda
: Beard.
: 2.对于出发的长划臂，一定要等手臂伸直到前方以后再开始第一蹬。这个道理很明显，
: 但是出发的时候特别容易被忽视。
: 3.对于蹬腿，要克服掉发力蹬的冲动，而把更多的力量放在控制蹬腿宽度上。窄蹬发出
: ...................
这个也就只能蛙泳这么玩。
练这个对于速度没特别大意义，但是对于检验自己的streamline和减租，还是有点用的。
【 在 pecanlover (SheRox) 的大作中提到: 】
: 其他的我慢慢看，就是这最后一条，三滑到对岸，还是蛙泳，佩服得全趴下了 。
2012/4/23 Monday
//tune-up//
200y warm up
Set 1:
--- 2 x 150y free
--- 2 x 100y kick
--- 2 x 50y fast free
Main set: 3 rounds of the following
--- 200y free easy on 3’15”
--- 8 x 50y on 1’, descending 1-4 free and 5-8 strokes
1hr, 2600y
2012/4/24 Tuesday
//pull//
300y warm up
Set 1:
--- 8 x 100y free smooth on 1’40”
--- 4 x 50y free descending on 1’, 4 x 50y stroke descending on 1’10”
--- 8 x 25y half lane sprint on 45”, 1-4 free and 5-8 stroke
--- 100y easy
Set 2:
--- 4 rounds of (25y, 50y, 75y, 100y)
--- 25y fast in round 1, 50y fast in round 2, 75y fast in round 3, 100y fast in round 4, all others easy
--- everything on 30” per 25y interval
Set 3:
--- 2 x 300y pull
--- 2 x 200y pull
--- 2 x 100y pull
--- the second faster than the first
100y warm down
1hr 30min, 4100y
2012/4/25 Wednesday
//aerobic threshold//
300y warm up
Set 1:
--- 4 x 300y on 4’30”
--- first 2 easy, second 2 build up
Set 2:
--- 4 rounds of (3 x 100y + 200y easy)
--- 100y on 1’35”, 1’30”, 1’25”, 1’25” by round
10 x 50y warm down
--- odd are kick on 1’15”
--- even are swim on 1’
1hr 20min, 4000y
你这两天的量够大的
多喝桂圆红枣红豆汤？
【 在 pecanlover (SheRox) 的大作中提到: 】
: 你这两天的量够大的
哈哈........你太油菜了.
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 多喝桂圆红枣红豆汤？
2012/4/26 Thursday
//sprint//
200y warm up
Set 1:
--- 400y IM drills
--- 300y free, fast on every 3rd 25y
--- 200y IM, fast on every 2nd 25y
--- 100y easy
Set 2: 3 rounds
--- 3 x 50y all out sprint on 1’30”, same stroke within a round
--- 200y easy
Set 3: 4 rounds
--- 25y dive sprint
--- 75y easy
--- 25y dive underwater sprint kick
--- 75y easy
300y easy
1hr 20min, 3350y
2012/4/28 Saturday
//stroke/IM//
400y warm up
Set 1:
--- 300y: 50y stroke drill + 50y free, IM order
--- 7 x 50y IM switch on 1’: fly/fly, fly/bk, bk/bk, bk/br, br/br, br/fr,
fr/fr
--- 300y: 50y stroke swim + 50y free, IM order
Set 2: 4 rounds
--- 8 x 50y on 1’: 25y stroke in 200 pace + 25y easy free
--- 2 x 50y on 1’30”: 25y dive stroke + 25y easy free
--- 100y easy
--- same stroke in each round, IM order for 4 rounds
5 x 50y free on 1’ as warm down
1hr 30min, 4000y
晨练，这么早？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/4/28 Saturday
: //stroke/IM//
: 400y warm up
: Set 1:
: --- 300y: 50y stroke drill + 50y free, IM order
: --- 7 x 50y IM switch on 1’: fly/fly, fly/bk, bk/bk, bk/br, br/br, br/fr,
: fr/fr
: --- 300y: 50y stroke swim + 50y free, IM order
: Set 2: 4 rounds
: --- 8 x 50y on 1’: 25y stroke in 200 pace + 25y easy free
: ...................
是滴哇。
周末只有这一场训练，悲摧的早上六点下水。。。。
【 在 pecanlover (SheRox) 的大作中提到: 】
: 晨练，这么早？
你这个周末不比赛么？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/4/28 Saturday
: //stroke/IM//
: 400y warm up
: Set 1:
: --- 300y: 50y stroke drill + 50y free, IM order
: --- 7 x 50y IM switch on 1’: fly/fly, fly/bk, bk/bk, bk/br, br/br, br/fr,
: fr/fr
: --- 300y: 50y stroke swim + 50y free, IM order
: Set 2: 4 rounds
: --- 8 x 50y on 1’: 25y stroke in 200 pace + 25y easy free
: ...................
我没去national啊。。。。
【 在 penguinfly (flying penguin) 的大作中提到: 】
: 你这个周末不比赛么？
2012/4/30 Monday
//stroke/IM//
400y warm up
Set 1:
--- 200y pull, 200y kick, 200y swim
Set 2:
--- 12 x 75y on 1’20”
--- drill/swim/drill by 25y, IM order by 75y
Set 3:
--- 4 x 100y stroke/IM, 75y moderate + 25y fast
--- 3 x 100y free, 50y moderate + 50y fast
--- 2 x 100y stroke/IM, 25y moderate + 75y fast
--- 1 x 100y free, all out
--- all 100y on ‘150”
100y warm down
1hr, 3000y
2012/5/1 Tuesday
//taper//
250y warm up
Set 1:
--- 4 x 100y: 50y kick + 50y drill
--- 8 x 50y: 1-4 descending free on 50”, 5-8 descending stroke on 1’
--- 8 x 25y FS SF SS FF on 35”
--- 100y easy
Set 2:
--- 400y free 60% effort on 6’
--- 300y free 70% effort on 4’30”
--- 200y free 80% effort on 3’
--- 100y free 90% effort on 1’30”
250y warm down
50min, 2600y
你开始taper了，是啥情况？
周末准备去混个比赛。
最近感觉很疲劳，准备今天训练不去了。
【 在 pecanlover (SheRox) 的大作中提到: 】
: 你开始taper了，是啥情况？
Fighting, 加油！
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 周末准备去混个比赛。
: 最近感觉很疲劳，准备今天训练不去了。
休息休息，别太累了。。。
排比赛包子～～～～
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 周末准备去混个比赛。
: 最近感觉很疲劳，准备今天训练不去了。
排~
【 在 lulushz (lulushz) 的大作中提到: 】
: 休息休息，别太累了。。。
: 排比赛包子～～～～
好回来发包子。
【 在 lulushz (lulushz) 的大作中提到: 】
: 休息休息，别太累了。。。
: 排比赛包子～～～～
酸总加油！！！
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 周末准备去混个比赛。
: 最近感觉很疲劳，准备今天训练不去了。
会的会的。不过感觉不在状态。
你要是赛前觉得疲劳，怎么办？
赛前需要每天下水巩固水感么？
【 在 gxz (大狗熊) 的大作中提到: 】
: 酸总加油！！！
太心满意足了～～～～
我发现，这几天咱泳版连续几次冲进前100名，我废话说的有用了，呵呵。。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 好回来发包子。
哪里有排名？
你是很猛啊
【 在 lulushz (lulushz) 的大作中提到: 】
: 太心满意足了～～～～
: 我发现，这几天咱泳版连续几次冲进前100名，我废话说的有用了，呵呵。。。。
哦，首页左面，进分类讨论区--更多---所有排名都在啊～～～
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 哪里有排名？
: 你是很猛啊
还是你门清
【 在 lulushz (lulushz) 的大作中提到: 】
: 哦，首页左面，进分类讨论区--更多---所有排名都在啊～～～
我觉得我不用巩固水感。。我的问题是体力不足和肌肉力量下降过快恢复过慢。所以我要是赛前觉得疲劳，就休息。一般我赛前一天还是会下水的，但是那基本就是泡澡。。。但是我一边泡一边会想比赛战术要领，脑子里过几遍游程。比如想象100IM：因为是
第一项，所以跳发尽管用力不怕抽筋LOL；high level战术：蝶泳主要靠拱，胳膊留力
，仰泳主要靠胳膊和踢水，蛙泳主要靠蹬水但是胳膊留力气给自由泳，自由泳靠胳膊、打腿和频率。然后细化，跳发/蹬边不要入水太深，先打三四次蝶泳腿，换气频率如何
，到边/转身可能会碰到什么问题，仰泳怎么游直线。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 会的会的。不过感觉不在状态。
: 你要是赛前觉得疲劳，怎么办？
: 赛前需要每天下水巩固水感么？
多谢宝贵经验！marked 以后能经常看看。
你这些战术要领想的真仔细，我也试图想过，不过真游起来就顾不上了。
很神奇你不用巩固水感。。。你以前的队友也不用么？ 我好像两天不下水就游起来很
陌生，觉得抓水推水都空落落的，而且抗疲劳程度下降。
【 在 gxz (大狗熊) 的大作中提到: 】
: 我觉得我不用巩固水感。。我的问题是体力不足和肌肉力量下降过快恢复过慢。所以我
: 要是赛前觉得疲劳，就休息。一般我赛前一天还是会下水的，但是那基本就是泡澡。。
: 。但是我一边泡一边会想比赛战术要领，脑子里过几遍游程。比如想象100IM：因为是
: 第一项，所以跳发尽管用力不怕抽筋LOL；high level战术：蝶泳主要靠拱，胳膊留力
: ，仰泳主要靠胳膊和踢水，蛙泳主要靠蹬水但是胳膊留力气给自由泳，自由泳靠胳膊、
: 打腿和频率。然后细化，跳发/蹬边不要入水太深，先打三四次蝶泳腿，换气频率如何
: ，到边/转身可能会碰到什么问题，仰泳怎么游直线。。。
以前训练那会儿几乎每天都要下水练，都不知道有巩固水感这回事儿。。。我要是十天半月不下水会有你那种抓不到水的感觉，两三天没问题。。
平时多想想战术要领，强化印象，比赛的时候就顾得上了。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 多谢宝贵经验！marked 以后能经常看看。
: 你这些战术要领想的真仔细，我也试图想过，不过真游起来就顾不上了。
: 很神奇你不用巩固水感。。。你以前的队友也不用么？ 我好像两天不下水就游起来很
: 陌生，觉得抓水推水都空落落的，而且抗疲劳程度下降。
好我这次就试试多休息一下~
那我多yy一下游爽的感觉。
【 在 gxz (大狗熊) 的大作中提到: 】
: 以前训练那会儿几乎每天都要下水练，都不知道有巩固水感这回事儿。。。我要是十天
: 半月不下水会有你那种抓不到水的感觉，两三天没问题。。
: 平时多想想战术要领，强化印象，比赛的时候就顾得上了。
2012/5/3 Thursday
//tune-up//
200y warm up
Set 1:
--- 300y IM: kick/drill/swim by 25y for each stroke
---12 x 75y IM switch on 1’30”: 4 rounds of (fly/bk/br, bk/br/fr, br/fr/
fly, fr/fly/bk)
--- 50y easy
--- 6 x 25y wallbangers on 45”
--- 100y easy
Set 2: 3 rounds
--- 2 x 100y build on 1’45”
--- 50y at 100 pace on 1’30”
--- 2 x 50y easy on 1’
--- 2 x 25y all out sprint on 1’
--- 100y easy
100y warm down
1hr 20min, 3300y
2012/5/5 Saturday
//taper, 50m pool//
200m warm up
Set 1:
--- 300m kick/swim switch by 50m, IM order
--- 2 x 150m free: 100 easy + 50m fast with strong kick
--- 200m free build
Set 2: 2 rounds
--- 4 x 50m free on 1’, odd easy even fast
--- 3 x 50m free on 1’, 25m fast + 25m easy
200m warm down
45min, 1900m
酸总V5，拿个牌回来让大家羡慕一下。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/5/5 Saturday
: //taper, 50m pool//
: 200m warm up
: Set 1:
: --- 300m kick/swim switch by 50m, IM order
: --- 2 x 150m free: 100 easy + 50m fast with strong kick
: --- 200m free build
: Set 2: 2 rounds
: --- 4 x 50m free on 1’, odd easy even fast
: --- 3 x 50m free on 1’, 25m fast + 25m easy
: ...................
2012/5/6 Sunday
//SCY meet//
4 x 50y free: 27.69
200y IM: 2:35.56 (33.25, 42.26, 45.12, 34.93)
50y free: 31.52
50y free: 27.40
500y free: 6:32.61
哇，神速，好厉害。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/5/6 Sunday
: //SCY meet//
: 4 x 50y free: 27.69
: 200y IM: 2:35.56 (33.25, 42.26, 45.12, 34.93)
: 50y free: 31.52
: 50y free: 27.40
: 500y free: 6:32.61
2012/5/8 Tuesday
//aerobic//
300y warm up
Set 1:
--- 600y free smooth
--- 400y drill/swim by 50s
--- 8 x 25y working on distance per stroke on 30”
Set 2:
--- 6 x 50y IM switch on 1’: fly/bk, bk/br, br/fr
--- 400y IM kick, no board
--- 6 x 100y IM on 1’45”
Set 3:
--- 4 x 200y free 60% effort on 3’05”
--- 100y free fast
--- 2 x 200y free 60% effort on 3’05”
--- 50y all out sprint
50y warm down
1hr 20min, 4200y
上周没怎么下水，周六去跑了三四迈，大腿到今天还酸疼的走路困难。
我宁可去游。。。。
哈哈，我最讨厌跑步啦～～～～胖子一跑就喘呀～～～～
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 上周没怎么下水，周六去跑了三四迈，大腿到今天还酸疼的走路困难。
: 我宁可去游。。。。
同胖同喘
【 在 lulushz (lulushz) 的大作中提到: 】
: 哈哈，我最讨厌跑步啦～～～～胖子一跑就喘呀～～～～
pia~~~~你那叫肌肉，我这个叫。。对了，一个好听的名字：蝴蝶袖！能一样嘛！
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 同胖同喘
2012/5/14 Monday
//mid-distance//
200y warm up
150y flutter kick on the side
12 x 25y on 35”: 3 x free, 3 x breast, 3 x back, 3 x fly
Main set: 3 rounds
--- 4 x 100y free on 2’, at 200 pace
--- 200y free in the same pace as above
--- 50y easy
1hr, 2600y
以柔克刚啊
【 在 lulushz (lulushz) 的大作中提到: 】
: pia~~~~你那叫肌肉，我这个叫。。对了，一个好听的名字：蝴蝶袖！能一样嘛！
2012/5/15 Tuesday
//Swim Until You Miss//
200y warm up
Set 1:4 rounds
--- 3 x 75y free on 1’15: kick/swim/swim, swim/kick/swim, swim/swim/kick by 25s
Set 2:
--- 4 x 50y on 55”, then 100y easy
--- 4 x 50y on 50”, then 100y easy
Set 3: Swim Until You Miss
--- 10 x 100y free on 1’25”, if missing an interval then skip the next one--- missed on #5 and #9, so skipped #6 and #10, did 8 x 100y total
--- 200y easy
Set 4: 3 rounds
--- 8 x 25y on 40”, odd are underwater kick, even are swim
--- round 1 fly, round 2 back, round 3 breast
200y warm down
1hr 30min, 3500y
2012/5/16 Wednesday
//aerobic and recovery//
300y warm up
Set 1:
--- 400y IM drills
--- 300y kick/swim switch by 50s
--- 200y free, 10y underwater after each wall
--- 100y easy
Set 2:
--- 400y free on 6’
--- 4 x 100y kick on 2’15”
--- 8 x 50y IM order on 1’10”
Set 3:
--- 300y IM on 5’
--- 3 x 100y free on 1’40”
--- 6 x 50y kick on 1’20”
Set 4:
--- catch your teammate underwater game
1hr 20min, 3400y
俺玩水下抓人游戏太失败了，第一轮就被抓了。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/5/16 Wednesday
: //aerobic and recovery//
: 300y warm up
: Set 1:
: --- 400y IM drills
: --- 300y kick/swim switch by 50s
: --- 200y free, 10y underwater after each wall
: --- 100y easy
: Set 2:
: --- 400y free on 6’
: ...................
肯定是你心甘情愿的被个美女抓得！
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 俺玩水下抓人游戏太失败了，第一轮就被抓了。。。
2012/5/17 Thursday
//200s//
300y warm up
Set 1: 4 rounds
--- 200y: 100y stroke in IM order + 100y free
--- 100y easy pull
Set 2:
--- 6 x 25y 10y underwater on 45”
--- 6 x 25y 15y underwater on 45”
--- 6 x 25y on 45”: odd are all underwater, even are swim
--- 50y easy
Set 3: 3 rounds
--- 200y free 70% effort on 3’ (round #3 is IM on 3’30”)
--- 2 x 100y free 80% effort on 2’
--- 4 x 50y free 90% effort on 1’05”
200y warm down
1hr 30min, 4000y
你别说，被俩mm一人拖一只脚，动弹不得。
【 在 lulushz (lulushz) 的大作中提到: 】
: 肯定是你心甘情愿的被个美女抓得！
看看，说准了吧？心里美着呢～～～～
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 你别说，被俩mm一人拖一只脚，动弹不得。
这不是BSO？要求发包子
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 你别说，被俩mm一人拖一只脚，动弹不得。
★ 发自iPhone App: ChineseWeb - 中文网站浏览器
我也要吃包子！
【 在 gloomyturkey (一只郁闷的火鸡) 的大作中提到: 】
: 这不是BSO？要求发包子
: ★ 发自iPhone App: ChineseWeb - 中文网站浏览器
2012/5/19 Saturday
//butterfly clinic//
1hr 30min, 1500y
2012/5/21 Monday
//strokes//
100y warm up
Set 1:
--- 400y swim, every 4th 25y is back
--- 4 rounds of 3 x 50y on 1’10: kick, drill, swim, IM order
--- 100y easy
Set 2: 4 rounds, everything on 1’30”
--- 100y free
--- 75y back
--- 50y breast
--- 25y fly
200y warm down
50min, 2400y
2012/5/23 Wednesday
//strokes//
300y warm up
Set 1:
--- 4 x 100y kick des on 2’15”
--- 200y bk/fr switch by 25y
--- 4 x 100y kick des on 2’15”
--- 200y fly/br switch by 25y
Set 2: 3 rounds
--- 4 x 50y sprint stroke on 2’, round 1 fly, round 2 bk, round 3 br
--- 400y free pull
2 x 50y sprint free on 2’
100y warm down
1hr 30min, 3500y
2012/5/26 Saturday
//50m pool//
Set 1:
--- 400m free 60% effort
--- 4 x 50m free kick
--- 8 x 100m free pull on 1’50”
--- 100m easy
Set 2:
--- 300m free 70% effort
--- 4 x 50m IM kick
--- 6 x 100m IM on 2’
--- 100m easy
Set 3:
--- 200m free 80% effort
--- 4 x 50m free kick
--- 4 x 100m free pull on 1’50”
--- 100m easy
Set 4:
--- 100m free 90% effort
--- 4 x 50m IM kick
--- 2 x 100m IM on 2’
--- 100m easy
6 x 50m easy on 1’ warm down
1hr 45min, 4500m
2012/5/29 Tuesday
//best average//
200y warm up
Set 1:
--- 400y free
--- 8 x 50y: 1-4 free on 50” des, 5-8 stroke on 1’10” des
--- 4 x 25y half lane sprint on 40”
--- 100y easy
Set 2: 4 rounds
--- 3 x 50y best average: odd rounds are free on 1’, even rounds are
strokes on 1’15”
--- 4 x 100y active recovery EZ free on 1’45”
Set 3:
--- 3 x 200y pull on 3’30”
1hr 20min, 4000y
2012/5/30 Wednesday
//IM//
350y warm up
Set 1: 4 rounds
--- 3 x 100y on 2’, drill/swim switch by 25y
--- 4 rounds in reverse IM order
--- 50y easy
Set 2:
--- 4 x 400y
--- odd are free on 6’30”, even are IM on 7’
--- 100y easy
Set 3:
--- 8 x 25y on 30”, odd are kick, even are swim, same stroke in kick/swim
pair
--- 4 x 50y on 1’15”, odd are drill, even are swim, same stroke in drill/
swim pair
--- 2 x 100y on 1’45”, odd are kick/drill, even are swim, same stroke in
the pair
100y warm down
1hr 30min, 4000y
2012/6/18 Monday
//strokes//
250y warm up
4 x 50y side kick with one arm vertical out of water
4 x 50y windmill free + easy
3 x 300y free on 5’, des
50y easy
6 x 75y stroke on 1’30”
50y easy
3 x 100y stroke on 2’, fast
50y warm down
1hr, 2450y
18天没下水，又要重头来过。。。不会游了。
还好今天量不大，不然死都不知道怎么死的。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/6/18 Monday
: //strokes//
: 250y warm up
: 4 x 50y side kick with one arm vertical out of water
: 4 x 50y windmill free + easy
: 3 x 300y free on 5’, des
: 50y easy
: 6 x 75y stroke on 1’30”
: 50y easy
: 3 x 100y stroke on 2’, fast
: ...................
哥们你是每次下水之前都list好了么，这训练太规范了~
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 18天没下水，又要重头来过。。。不会游了。
: 还好今天量不大，不然死都不知道怎么死的。
不是我list的啊。。。教练安排的。
【 在 hs (好爽||财宝在哪里，心也在那里) 的大作中提到: 】
: 哥们你是每次下水之前都list好了么，这训练太规范了~
有人罩着练得爽啊
抓到你了，快行使版主权限把我的日记集加到置底list吧~
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 不是我list的啊。。。教练安排的。
哟，别来无恙~
好像最后一次见你还是在o'connell center=）
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/6/18 Monday
: //strokes//
: 250y warm up
: 4 x 50y side kick with one arm vertical out of water
: 4 x 50y windmill free + easy
: 3 x 300y free on 5’, des
: 50y easy
: 6 x 75y stroke on 1’30”
: 50y easy
: 3 x 100y stroke on 2’, fast
: ...................
2012/6/19 Tuesday
200y warm up
Set 1:
--- 400y free
--- 3 x 100y IM drills on 2’
--- 4 x 50y free des on 1’
--- 100y easy
Set 2:
--- 3 x 200y on 3’30”: stroke/free switch by 50y
--- stroke des, free easy
200y warm down
40min, 2000y
今天喉咙疼，游到一半感觉有点畏寒，希望不要发烧。。。半途退出了。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/6/19 Tuesday
: 200y warm up
: Set 1:
: --- 400y free
: --- 3 x 100y IM drills on 2’
: --- 4 x 50y free des on 1’
: --- 100y easy
: Set 2:
: --- 3 x 200y on 3’30”: stroke/free switch by 50y
: --- stroke des, free easy
: ...................
哈哈。。那你要勤更新 lol
【 在 hs (好爽||财宝在哪里，心也在那里) 的大作中提到: 】
: 有人罩着练得爽啊
: 抓到你了，快行使版主权限把我的日记集加到置底list吧~
好啊好啊！
怀念o'connell center
【 在 xinxintai (苔苔) 的大作中提到: 】
: 哟，别来无恙~
: 好像最后一次见你还是在o'connell center=）
还是身体第一啊
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 今天喉咙疼，游到一半感觉有点畏寒，希望不要发烧。。。半途退出了。
那是那是
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 哈哈。。那你要勤更新 lol
2012/6/20 Wednesday
//sprint//
200y warm up
Set 1:
--- 3 rounds of 3 x 50y free
--- round 1 on 50” easy, round 2 on 55” moderate, round 3 on 1’ fast
Set 2:
--- 400y IM kick/swim switch by 25y
--- 2 x 200y one arm IM with pull buoy
--- 2 x 100y IM swim
Set 3:
--- 6 x 100y free on 1’30”, odds are easy pull, evens are strong swim
--- 6 x (25y all out sprint + 25y easy)
--- 6 x 100y fast free on 1’30”
--- 6 x 25y underwater kick on 45”
1hr 20min, 3300y
2012/6/21 Thursday
//distance//
350y warm up
Set 1: 4 x 100y free on 2’15”
--- 100y free 6-kick switch
--- 2 x 100y one arm free
--- 100y free swim
Set 2:
--- 6 x 100y choice kick on 2’10”, des
---50y easy
Set 3:
--- 20 x 25y free on 30”
--- 500y free on 8’
--- 20 x 25y free on 25”
--- 50y easy
Set 4:
--- 4 x 100y stroke drill in IM order on 2’
50y warm down
1hr 10min, 3400y
2012/6/25 Monday
//strokes//
400y warm up
Set 1:
--- 4 x 200y free
--- swim, kick, pull, build
Set 2:
--- 2 x 50y fast on 1’10”, free and stroke
--- 2 x 100y fast kick on 2’30”, free and stroke
--- 300y easy
--- repeat the 2 x 50y and the 2 x 100y
Set 3: 2 rounds
--- 4 x 50y fast in IM order on 1’10”
--- 50y easy free
200y warm down
1hr, 2800y
2012/6/26 Tuesday
//aerobic threshold, 50m pool//
300m warm up
Set 1:
--- 4 x 150m odds are free, evens are stroke drills
--- 4 x 100m odds are kick, evens are IM drills
--- 4 x 50m free des on 1’
--- 100m easy
Set 2: 5 rounds
--- 3 x 50m free on 1’ for round 2, 55” for round 2, 50” for round 3, 45
” for round 4, 42” for round 5
--- 150m easy
Set 3:
--- 300m pull
--- 100m kick
--- 200m pull
1hr 30min, 3700m
2012/6/27 Wednesday
//push-offs and turns//
300y warm up
Set 1:
--- 4 x 100y IM on 2’, odd are kick/swim switch by 25y, evens are swim/kick switch by 25y
--- 4 x 100y free on 1’45”, des
--- 100y easy
Set 2:
--- 8 x 25y start and finish in the middle of the pool, focusing on turns,
on 30”
--- 200y easy free focusing on turns
--- 8 x 25y focusing on push-offs and underwater kicks on 40”
--- 200y easy free focusing on turns
Set 3: 3 rounds
--- 4 x 50y stroke, same stroke in a round, 1’, 55” and 1’ for each round--- 200y free focusing on turns
Set 4:
--- 4 x 50y breast/free, increasing number of pull-outs after breast push-
off, on 1’
--- 200y easy
1hr 20min, 3600y
2012/7/3
又快一个礼拜没下水，周末跑出去玩了，零零总总的被耽误了。
下班在家门口顺利抢到一个趴车位，一激动，倒车时候把肩膀扭了。
下水热了个身，游了四百，肩膀疼，不能拉伸streamline，悲催的爬上岸了。
回家换了行头，改跑步，吭哧吭哧跑了大概5迈，45分钟。
2012/7/4
过节训练取消，琢磨着还是跑步吧。
还想着今天再跑5迈，跑了2迈开始膝关节有点疼，放弃了。。。。
一跑步就大腿酸疼的厉害，昨天跑一下估计又得大半个星期才能不疼。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/7/3
: 又快一个礼拜没下水，周末跑出去玩了，零零总总的被耽误了。
: 下班在家门口顺利抢到一个趴车位，一激动，倒车时候把肩膀扭了。
: 下水热了个身，游了四百，肩膀疼，不能拉伸streamline，悲催的爬上岸了。
: 回家换了行头，改跑步，吭哧吭哧跑了大概5迈，45分钟。
2012/7/5 Thursday
//sprint, 50m pool//
200m warm up
400m free/stroke switch by 50m
Set 1: 2 rounds
--- 7 x 50m IM switch on 1’10”
--- fly/fly, fly/bk, bk/bk, bk/br, br/br, br/fr, fr/fr
Set 2:
--- 4 x 50m free on 1’10”, 10m sprint + 35m easy + 5m sprint
Set 3: 2 rounds
--- 5 x 100m on 3’30”: all easy, 25m fast + 75m easy, till all fast
--- 100m easy
--- round 1 free, round 2 stroke or IM
Set 4:
--- 4 x 50m free on 1’30”
--- sprint/easy, all easy, all sprint, all easy
1hr 20min, 2900m
真可怜~ 不过倒车扭了肩膀也莫名有点喜感，嘻嘻。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/7/3
: 又快一个礼拜没下水，周末跑出去玩了，零零总总的被耽误了。
: 下班在家门口顺利抢到一个趴车位，一激动，倒车时候把肩膀扭了。
: 下水热了个身，游了四百，肩膀疼，不能拉伸streamline，悲催的爬上岸了。
: 回家换了行头，改跑步，吭哧吭哧跑了大概5迈，45分钟。
这个我要存起来。感觉对我来说可能还基本可行（除了75m蝶泳），而且还挺有意思的
样子。其他的动辄4000m，也太遥不可及了。。
希望你伤都好了~bless~
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/7/5 Thursday
: //sprint, 50m pool//
: 200m warm up
: 400m free/stroke switch by 50m
: Set 1: 2 rounds
: --- 7 x 50m IM switch on 1’10”
: --- fly/fly, fly/bk, bk/bk, bk/br, br/br, br/fr, fr/fr
: Set 2:
: --- 4 x 50m free on 1’10”, 10m sprint + 35m easy + 5m sprint
: Set 3: 2 rounds
: ...................
是啊。。我也很ft。
我车方向盘重，倒车又都是平趴，每次都要小花点力气。
【 在 helency (apr) 的大作中提到: 】
: 真可怜~ 不过倒车扭了肩膀也莫名有点喜感，嘻嘻。
这个你木有问题啊。
已无大碍，这不又下水了。
【 在 helency (apr) 的大作中提到: 】
: 这个我要存起来。感觉对我来说可能还基本可行（除了75m蝶泳），而且还挺有意思的
: 样子。其他的动辄4000m，也太遥不可及了。。
: 希望你伤都好了~bless~
2012/7/8 Sunday
今天抽空又跑了5迈左右，这周第三次跑步了。感觉好像轻松了一点，特别是跑完感觉
没那么痛苦了。第二天起来大腿居然木有疼。神啊。
同样的路程和距离，比五天前缩短2分钟,43分跑完。最后一迈小提速了一下。估计只能这样了。
跑步我脚掌疼，大家有这种情况的么？
赞，你也要转战三项了？
脚掌疼应该不是什么大问题，
换双好点的鞋和袜子，还疼就换路面，去操场跑
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/7/8 Sunday
: 今天抽空又跑了5迈左右，这周第三次跑步了。感觉好像轻松了一点，特别是跑完感觉
: 没那么痛苦了。第二天起来大腿居然木有疼。神啊。
: 同样的路程和距离，比五天前缩短2分钟,43分跑完。最后一迈小提速了一下。估计只能
: 这样了。
: 跑步我脚掌疼，大家有这种情况的么？
还木有要转呢。这周没什么机会下水，就跑跑步，减减膘。
我怀疑我是不是有点平足。。。
你们选鞋注重啥？是轻便重要，还是脚底有cushion重要？
【 在 jekky (老方) 的大作中提到: 】
: 赞，你也要转战三项了？
: 脚掌疼应该不是什么大问题，
: 换双好点的鞋和袜子，还疼就换路面，去操场跑
缘分啊，我周六也跑了大约5迈(4.8-4.9?)的样子，花了51-52分钟，呵呵
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/7/8 Sunday
: 今天抽空又跑了5迈左右，这周第三次跑步了。感觉好像轻松了一点，特别是跑完感觉
: 没那么痛苦了。第二天起来大腿居然木有疼。神啊。
: 同样的路程和距离，比五天前缩短2分钟,43分跑完。最后一迈小提速了一下。估计只能
: 这样了。
: 跑步我脚掌疼，大家有这种情况的么？
握手
【 在 hs (好爽||财宝在哪里，心也在那里) 的大作中提到: 】
: 缘分啊，我周六也跑了大约5迈(4.8-4.9?)的样子，花了51-52分钟，呵呵
我就是毫无悬念的平足，
所以对我来说，cushion和support最重要，
asics kayano是我唯一穿过的跑鞋，挺好，唯一的缺点就是重
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 还木有要转呢。这周没什么机会下水，就跑跑步，减减膘。
: 我怀疑我是不是有点平足。。。
: 你们选鞋注重啥？是轻便重要，还是脚底有cushion重要？
你也可以转战三项了
【 在 hs (好爽||财宝在哪里，心也在那里) 的大作中提到: 】
: 缘分啊，我周六也跑了大约5迈(4.8-4.9?)的样子，花了51-52分钟，呵呵
赞！你还真开始铁人了
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/7/8 Sunday
: 今天抽空又跑了5迈左右，这周第三次跑步了。感觉好像轻松了一点，特别是跑完感觉
: 没那么痛苦了。第二天起来大腿居然木有疼。神啊。
: 同样的路程和距离，比五天前缩短2分钟,43分跑完。最后一迈小提速了一下。估计只能
: 这样了。
: 跑步我脚掌疼，大家有这种情况的么？
★ 发自iPhone App: ChineseWeb 7.3
俺又没玩带轱辘的
【 在 gloomyturkey (一只郁闷的火鸡) 的大作中提到: 】
: 赞！你还真开始铁人了
: ★ 发自iPhone App: ChineseWeb 7.3
2012/7/9 Monday
//tune-up//
350y warm up
Set 1:
--- 100y IM drill on 2’
--- 2 x 50y free on 55”
--- 100y IM drill on 2’
--- 2 x 100y free on 1’50”
--- 100y IM drill on 2’
--- 2 x 200y free on 3’30”
--- 100y IM drill on 2’
--- 2 x 400y free on 6’15”
--- for free, the 2nd needs to be faster
--- 50y easy
Set 2: 3 rounds
--- 3 x 50y, then 50y easy
--- rounds 1 and 3 are free on 55”, round 2 is stroke on 1’10”
--- the goal is to keep stroke counts consistent on free
1hr, 2900y
俺也穿asics
【 在 jekky (老方) 的大作中提到: 】
: 我就是毫无悬念的平足，
: 所以对我来说，cushion和support最重要，
: asics kayano是我唯一穿过的跑鞋，挺好，唯一的缺点就是重