2013/1/15 Tuesday //kick and pull// 200y warm up Set 1: --- 4 x 100y pull des on 1’30”, 2 x 200y swim neg split on 3’, 400y kick --- 4 x 100y swim des on 1’30”, 2 x 200y kick neg split on 4’30”, 400y pull --- 4 x 100y kick des on 2’20”, 2 x 200y pull neg split on 3’15”, 400y swim 100y warm down
2013/1/17 Thursday //sprint and recovery// 400y warm up Set 1: 2 rounds --- 200y: kick/swim switch by 50y --- 200y: drill/swim switch by 50y --- 200y: scull/swim switch by 50y Set 2: 4 rounds --- 4 x 25y on 30”: easy/fast, fast/easy, all easy, all fast Set 3: 4 rounds --- 25y, 50y, 75y, 100y, everything on 30” per 25y pace --- round 1 25y is sprint, round 2 50y is sprint, etc. all others easy 100y warm down
2013/1/19 Saturday //mid-distance// 400y warm up Set 1: --- 6 x 150y: kick/drill/swim swtich by 50y --- odd free, even stroke in IM order Set 2: --- 12 x 50y on 1' --- descending by 3 Set 3: 3 times of the following --- 4 x 250y on 4'15": 100y free + 50y stroke in IM order + 100y free --- extra 1' rest --- 100y free fast on 2' --- 50y stroke fast on 1' --- 100y easy 50y warm down 1hr 50min, 5700y
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/1/17 Thursday : //sprint and recovery// : 400y warm up : Set 1: 2 rounds : --- 200y: kick/swim switch by 50y : --- 200y: drill/swim switch by 50y : --- 200y: scull/swim switch by 50y : Set 2: 4 rounds : --- 4 x 25y on 30”: easy/fast, fast/easy, all easy, all fast : Set 3: 4 rounds : ...................
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/1/19 Saturday : //mid-distance// : 400y warm up : Set 1: : --- 6 x 150y: kick/drill/swim swtich by 50y : --- odd free, even stroke in IM order : Set 2: : --- 12 x 50y on 1' : --- descending by 3 : Set 3: 3 times of the following : ...................
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/1/19 Saturday : //mid-distance// : 400y warm up : Set 1: : --- 6 x 150y: kick/drill/swim swtich by 50y : --- odd free, even stroke in IM order : Set 2: : --- 12 x 50y on 1' : --- descending by 3 : Set 3: 3 times of the following : ...................
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/1/19 Saturday : //mid-distance// : 400y warm up : Set 1: : --- 6 x 150y: kick/drill/swim swtich by 50y : --- odd free, even stroke in IM order : Set 2: : --- 12 x 50y on 1' : --- descending by 3 : Set 3: 3 times of the following : ...................
2013/1/21 Monday //turns and push-off// 200y warm up Set 1: --- 8 x 50y on 50” Set 2: --- 20 x 25y on 30”, des 1-4 --- increasing 1 underwater dolphin kick at push-off for each 25y while descending Set 3： --- 12 x 50y on 55”, des 1-4 --- increasing 1 underwater dolphin kick at push-off and flip turn for each 50y while descending Set 4： --- 8 x 75y on 55”, des 1-4 --- increasing 1 underwater dolphin kick at push-off and flip turn for each 75y while descending Set 5: --- 12 x 25y on 35”, des 1-3 100y warm down
2013/1/22 Tuesday //aerobic stroke// 300y warm up Set 1: --- 6 x 50y free on 1': 25y head up + 25y regular Set 2: 2 rounds --- 3 x 100y on 1'50" --- kick/swim, drill/swim, all swim Set 3: 2 rounds: --- 4 x 50y stroke drill on 1' --- 300y IM or stroke/swim switch by 75y on 5'15" --- 2 x 200y free pull on 3'15": breathe pattern 3/5/3/7 by 50y --- 3 x 100y strong swim on 1'50": 50y stroke + 50y swim Set 4: --- 300y IM or stroke/swim switch by 75y on 5'15" --- 200y free pull on 3'15": breathe pattern 3/5/3/7 by 50y --- 100y strong stroke swim on 1'50"
加量了，要有比赛吗？我今年点儿背，十一月sandy，十二月肋骨受伤，一月本来天天 早起练了两个星期，这不拔了智齿两枚，有歇了一个星期。今天晚上看看能否有个4000. 【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/1/19 Saturday : //mid-distance// : 400y warm up : Set 1: : --- 6 x 150y: kick/drill/swim swtich by 50y : --- odd free, even stroke in IM order : Set 2: : --- 12 x 50y on 1' : --- descending by 3 : Set 3: 3 times of the following : ...................
2013/1/23 Wednesday //75s// 400y warm up Set 1: --- 16 x 25y on 30" --- fast/easy, easy/fast, all easy, all fast, 4 times thru Set 2: 48 x 75y --- 6 x 75y free on 1'05", 2 x 75y stroke on 1'40" --- 4 x 75y free on 1'10", 4 x 75y stroke on 1'30" --- 2 x 75y free on 1'15", 6 x 75y stroke on 1'20" --- repeat above 50y warm down
训练强度很大呀！我现在基本只游自由泳，担心其他strokes对肩和盖有影响 【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/1/23 Wednesday : //75s// : 400y warm up : Set 1: : --- 16 x 25y on 30" : --- fast/easy, easy/fast, all easy, all fast, 4 times thru : Set 2: 48 x 75y : --- 6 x 75y free on 1'05", 2 x 75y stroke on 1'40" : --- 4 x 75y free on 1'10", 4 x 75y stroke on 1'30" : --- 2 x 75y free on 1'15", 6 x 75y stroke on 1'20" : ...................
2013/1/24 Thursday //sprint+recovery// 300y warm up Set 1: --- 4 x 200y free --- odd breathing on 3rd stroke, even on 5th stroke Set 2: --- 4 x 150y kick/drill/swim by 50y, IM order Set 3: 3 rounds --- 4 x 25y variable sprint on 30" --- easy/fast, fast/easy, all easy, all fast Set 4: --- 100y build --- 100y easy Set 5: --- 5 x 100y all out sprint, on 8' each
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/1/24 Thursday : //sprint+recovery// : 300y warm up : Set 1: : --- 4 x 200y free : --- odd breathing on 3rd stroke, even on 5th stroke : Set 2: : --- 4 x 150y kick/drill/swim by 50y, IM order : Set 3: 3 rounds : --- 4 x 25y variable sprint on 30" : ...................
I lose lap count for sure.then become frustrated and stop. so I only do at most 1000 yard at a time. 【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2012/1/26 Saturday : //One Hour Swim// : 3950y : 还是木有到4000.。。。 : 最后1000的时候感觉有抽筋趋势，转身蹬的时候不是太有信心。 : 穿的平时训练的drag suit游的，早知道换个比赛裤，阻力减少个1%，估计就有4000了 : 。。。
My watch can do 8 rounds of count down. I set it 8 x 2 minutes when swimming 1000 yard. It beeps every 1 and 2 minutes. So it helps me to count laps and track my pace.
【 在 chipncharge (feel the touch) 的大作中提到: 】 : Sweet! : My watch can do 8 rounds of count down. I set it 8 x 2 minutes when swimming : 1000 yard. It beeps every 1 and 2 minutes. So it helps me to count laps and : track my pace. :
I heard it doesn't have stop watch function. for me, stop watch is must. if i want to do one hour swim, i can either divid it to 1000 yard with 5 second break to reset watch or videotape the whole thing:)
【 在 chipncharge (feel the touch) 的大作中提到: 】 : Sweet! : My watch can do 8 rounds of count down. I set it 8 x 2 minutes when swimming : 1000 yard. It beeps every 1 and 2 minutes. So it helps me to count laps and : track my pace. :
【 在 chipncharge (feel the touch) 的大作中提到: 】 : I heard it doesn't have stop watch function. for me, stop watch is must. if : i want to do one hour swim, i can either divid it to 1000 yard with 5 second : break to reset watch or videotape the whole thing:)
this maybe helpfulhttp://www.finisinc.com/tempo-trainer-pro.html pro: good for swimming with fixed intervals or pace con: it's tricky to secure if just wearing goggle, and the reset button is kind of hard to reach.
【 在 chipncharge (feel the touch) 的大作中提到: 】 : I heard it doesn't have stop watch function. for me, stop watch is must. if : i want to do one hour swim, i can either divid it to 1000 yard with 5 second : break to reset watch or videotape the whole thing:)
【 在 poolman (96MPG) 的大作中提到: 】 : this maybe helpful : http://www.finisinc.com/tempo-trainer-pro.html : pro: good for swimming with fixed intervals or pace : con: it's tricky to secure if just wearing goggle, and the reset button is : kind of hard to reach. : if : second
Just press the start and stop as usual. So there is a delay. I don't need to know the exact time, it serves as a reference to check on my improvement. additionally,when I use the count down function, my watch beeps every second for the 10 seconds before time's up. This helps too sometime.
I really love Garmin swim and money is not an issue at all considering how much we spend on tennis. However, my LD is not very serious in swim right now. It is hard to get approved when it is classified as "a toy" for me.
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】 : How do you use the stop watch? : if : second
2013/1/30 Wednesday //strokes// 300y warm up Set 1: --- 6 x 75y: scull/pull/scull Set 2: --- 2 x 75y on 1'30": kick/drill/swim --- 6 x 25y on 30", build up --- 3 x 50y on 1', 200 pace --- 5 rounds of above, fly, free, back, free, breast, same stroke in each round 300y warm down
2013/2/4 Monday //IM// 300y warm up Set 1: --- 8 x 100y: odd are kick/swim, even are drill/build --- 14 x 25y stroke on 35": 1 fast/1easy, 2fast/1easy,3fast/1easy, 4fast/ 1easy Set 2: --- 8 x 100y: odd are fly/back, even are breast/free --- 14 x 25y flutter kick on 45": 1 fast/1easy, 2fast/1easy,3fast/1easy, 4fast/1easy 100y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/2/4 Monday : //IM// : 300y warm up : Set 1: : --- 8 x 100y: odd are kick/swim, even are drill/build : --- 14 x 25y stroke on 35
2013/2/5 Tuesday //aerobic pace control// 350y warm up Set 1: --- 3 x 300y --- #1 and #3 free, drill/swim by 50y --- #2 IM, kick/drill/swim by 25y Set 2: --- 16 x 25y variable sprint on 35" Set 3: --- 300y easy pull on 5' --- 4 rounds of 4x50y on 55", swim time 42", 40", 38" and 36" in each round --- 300y easy pull on 5' --- 2 rounds of 8x50y on 55", swim time 42", 40", 38" and 36" in each round by pairs 200y warm down
holy cow! service is so professional! i think how to manage time and effort is very difficult if you don't do it very often. it is very easy to swim too faster at the beginning and end up with a slower overall time. 【 在 pH5 (依然人来人往) 的大作中提到: 】 : 拿到具体split了。 : 咱没有garmin，人工智能也有一个长距离详细的split了！ : 不知道为啥游的时候第一个50没算，给我从第二个50开始记的，所以全部错位一个50... : 2000-3000阶段好像差了点，不知道这个是mental还是physical的？
swimming in short pool flip turns really disrupt the rhythm. and i feel me dizzy afterward. the key in 1 hour swimming is to keep a consistent pace. pH5 did pretty well in that regard. 【 在 pluto1234 (bolt) 的大作中提到: 】 : 我也觉得两千是一个坎不知道为什么，一般到一千五以后就开始有点小抗不住，到两千 : 开始就跌到快一分半一百了。不过我也没再继续游下去，短池游长距离转得晕头转向受 : 不了
2013/2/11 Monday //anaerobic// 250y warm up Set 1: 2 rounds --- 3 x 100y: kick/swim, scull/swim, drill/swim --- twice thru: 4 x 25y on 35: 3/2/1/0 breathes per 25y Set 2: 8 times of following --- everything is flag-to-flag, no touch of walls or lane lines, tread when not swimming --- 15y easy on 35" --- 30y moderate on 35" --- 45y sprint on 45" Set 3: --- 2 x (50y sprint + 50y easy) 100y warm down
【 在 chipncharge (feel the touch) 的大作中提到: 】 : holy cow! service is so professional! : i think how to manage time and effort is very difficult if you don't do it : very often. it is very easy to swim too faster at the beginning and end up : with a slower overall time. : ...
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/2/11 Monday : //anaerobic// : 250y warm up : Set 1: 2 rounds : --- 3 x 100y: kick/swim, scull/swim, drill/swim : --- twice thru: 4 x 25y on 35: 3/2/1/0 breathes per 25y : Set 2: 8 times of following : --- everything is flag-to-flag, no touch of walls or lane lines, tread when : not swimming : --- 15y easy on 35
2013/2/12 Tuesday //kick and pull// 350y warm up Set 1: --- 6 x 200y --- odd are free: drill/swim switch by 50y --- even are stroke: 2 x (25y kick + 50y drill + 25y swim) Set 2: --- 16 x 25y variable sprint on 35" Set 3: --- 3 x 300y kick on 6'30" --- #1 and #3: 100y fast + 100y easy + 100y fast --- #2: 100y easy + 100y fast + 100y easy Set 4: --- 8 x 50y variable sprint on 1' Set 5: --- 4 x 150y pull on 2'30" --- 1-3 des, 4 hold and fast 50y warm down
2013/2/18 Monday //sprint// Set 1: --- 4 x 100y on 1'50", odd are kick/swim, even are drill/build --- 14 x 25y on 35": 1 fast/1 easy, 2 fast/1 easy, 3 fast/1easy, 4 fast/1 easy Set 2: --- 4 x 75y IM on 1'30" des --- 14 x 50y on 55", 1 fast/1 easy, 2 fast/1 easy, 3 fast/1easy, 4 fast/1 easy Set 3: --- 4 x 50y free on 1', breathe on 9th, 7th, 5th, 3th stroke by 50s --- 6 x 75y on 1'20: 1 fast/1 easy, 2 fast/1 easy, 1 fast 50y warm down
2013/2/19 Tuesday //pace work// 450y warm up Set 1: --- 10 x 50y on 1' --- odd des on 42", 40", 38", 36", 34" --- even smooth on 41" Set 2: --- 3 x 300y pull on 4'45" --- first, middle and last 100y fast for each Set 3: 100y pace work, 4 rounds of the following --- 5 x 100y on 1'30" --- 100y easy 50y warm down
2013/2/21 Thursday //lactose day// 400y warm up Set 1: --- 4 x 200y free on 3;15" --- odd breathes on 3rd stroke, even breathes on 5th Set 2: --- 4 x 150y on 3': kick/drill/swim by 50y, IM order Set 3: --- 12 x 25y variable sprint on 35" --- 200y free: 100y build + 100y easy Set 4: --- 5 x 100y all out sprint on 8' --- I did free, IM, back, breast, IM 100y warm down, 2900y
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/2/21 Thursday : //lactose day// : 400y warm up : Set 1: : --- 4 x 200y free on 3;15" : --- odd breathes on 3rd stroke, even breathes on 5th : Set 2: : --- 4 x 150y on 3': kick/drill/swim by 50y, IM order : Set 3: : --- 12 x 25y variable sprint on 35" : ...................
2013/2/26 Tuesday //recovery/IM// 300y warm up Set 1: --- 2 rounds of 4 x 100y in IM order: 25y kick + 50y drill + 25y swim Set 2: --- 6 x 75y build on 1'20" --- odds are stroke in IM order, even are free Set 3: --- 4 x 50y choice des on 1' --- 2 x 25y underwater dolphin kick on 45" Set 5 --- 100y fly --- 100y warm down
2013/2/27 Wednesday //aerobic, turns// 400y warm up Set 1: --- 24 x 25y on 40' --- 1 UK (underwater kick)/1 ES (easy swim)/ 2 UK/1 ES/3 UK/1 ES/4 UK/1 ES/5 UK/1 ES/4 UK/1 ES/3 UK/1 ES/2 UK/1 ES/1 UK/2 ES Set 2: 3 rounds --- 4 x 75y free on 1'10", work on underwater dolphin kicks at each turns --- 4 x 100y on 1'40": 50y stroke + 50y free, work on underwater dolphin kicks at each turns --- 4 x 75y stroke on 1'20", build up
2013/2028 Thursday //anaerobic// 300y warm up Set 1: --- 8 x 50y on 55", 25y head up + 25y swim --- 10 x 50y on 1'10", 25y underwater kick + 25y easy swim Set 2: 4 rounds --- 300y pull on 5', breathe on every 3/9/3/7/3/5 stroke by 50y --- 4 x 50y best average swim on 1' (~36" for me) for odd rounds, or --- 4 x 50y best average kick on 1'20" (~65" for me) for even rounds Set 3: --- 200y easy pull --- 50y all out sprint 200y warm down
2013/1/15 Tuesday
//kick and pull//
200y warm up
Set 1:
--- 4 x 100y pull des on 1’30”, 2 x 200y swim neg split on 3’, 400y kick
--- 4 x 100y swim des on 1’30”, 2 x 200y kick neg split on 4’30”, 400y
pull
--- 4 x 100y kick des on 2’20”, 2 x 200y pull neg split on 3’15”, 400y
swim
100y warm down
1hr 15min, 3900y
不是啊，有童子功才连成这样就要去撞豆腐了。
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: 没有童子功的是不是永远都不可能练成这样？
神马颜色的？俺一直用这个，都用了好几个了。
其实有女款的。
patpat獭脚。
【 在 bengalcat (讨厌锐角的獭獭) 的大作中提到: 】
: 这个
: http://www.amazon.com/Vanquisher-Plus-Mirrored-Goggle-Black/dp/B002FCH52C/: 脚还瘸着 > <
就是这个Red/Black啊 帅吧 可以随便偷看不会被发现
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 神马颜色的？俺一直用这个，都用了好几个了。
: 其实有女款的。
: patpat獭脚。
那边关版了？
【 在 bengalcat (讨厌锐角的獭獭) 的大作中提到: 】
: 就是这个Red/Black啊 帅吧 可以随便偷看不会被发现
并到居大不易了 加了个标签
【 在 lldyh (咦哈) 的大作中提到: 】
: 那边关版了？
俺戴的颜色amazon居然没卖的。。。
你头盔到啥了？
【 在 bengalcat (讨厌锐角的獭獭) 的大作中提到: 】
: 就是这个Red/Black啊 帅吧 可以随便偷看不会被发现
脚瘸着 还没游过泳呢
下午问问医生能下水了没
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 俺戴的颜色amazon居然没卖的。。。
: 你头盔到啥了？
大不了下水夹着pull buoy游。
就是转身蹬壁悠着点
【 在 bengalcat (讨厌锐角的獭獭) 的大作中提到: 】
: 脚瘸着 还没游过泳呢
: 下午问问医生能下水了没
夹着那个我就不会游了 三两下就翻
转身从来不蹬壁 从来都是站起来淡定地转过来
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 大不了下水夹着pull buoy游。
: 就是转身蹬壁悠着点
估计因为獭獭都倾向肚皮朝天游。
【 在 bengalcat (讨厌锐角的獭獭) 的大作中提到: 】
: 夹着那个我就不会游了 三两下就翻
: 转身从来不蹬壁 从来都是站起来淡定地转过来
2013/1/17 Thursday
//sprint and recovery//
400y warm up
Set 1: 2 rounds
--- 200y: kick/swim switch by 50y
--- 200y: drill/swim switch by 50y
--- 200y: scull/swim switch by 50y
Set 2: 4 rounds
--- 4 x 25y on 30”: easy/fast, fast/easy, all easy, all fast
Set 3: 4 rounds
--- 25y, 50y, 75y, 100y, everything on 30” per 25y pace
--- round 1 25y is sprint, round 2 50y is sprint, etc. all others easy
100y warm down
1hr 20min, 3100y
2013/1/19 Saturday
//mid-distance//
400y warm up
Set 1:
--- 6 x 150y: kick/drill/swim swtich by 50y
--- odd free, even stroke in IM order
Set 2:
--- 12 x 50y on 1'
--- descending by 3
Set 3: 3 times of the following
--- 4 x 250y on 4'15": 100y free + 50y stroke in IM order + 100y free
--- extra 1' rest
--- 100y free fast on 2'
--- 50y stroke fast on 1'
--- 100y easy
50y warm down
1hr 50min, 5700y
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/1/17 Thursday
: //sprint and recovery//
: 400y warm up
: Set 1: 2 rounds
: --- 200y: kick/swim switch by 50y
: --- 200y: drill/swim switch by 50y
: --- 200y: scull/swim switch by 50y
: Set 2: 4 rounds
: --- 4 x 25y on 30”: easy/fast, fast/easy, all easy, all fast
: Set 3: 4 rounds
: ...................
好久不参加早训练了。
今天一个long set游完出来，冬日暖阳+大蓝天，再起的比鸡早都值得。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/1/19 Saturday
: //mid-distance//
: 400y warm up
: Set 1:
: --- 6 x 150y: kick/drill/swim swtich by 50y
: --- odd free, even stroke in IM order
: Set 2:
: --- 12 x 50y on 1'
: --- descending by 3
: Set 3: 3 times of the following
: ...................
真心汗死，你那9:30才游完，能有多早？！
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 好久不参加早训练了。
: 今天一个long set游完出来，冬日暖阳+大蓝天，再起的比鸡早都值得。
lol 你是不是习惯早起啊。。
我5点半起，6点下水，对我很早啦。好像记得你更早？
【 在 gloomyturkey (一只郁闷的火鸡) 的大作中提到: 】
: 真心汗死，你那9:30才游完，能有多早？！
5700....
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/1/19 Saturday
: //mid-distance//
: 400y warm up
: Set 1:
: --- 6 x 150y: kick/drill/swim swtich by 50y
: --- odd free, even stroke in IM order
: Set 2:
: --- 12 x 50y on 1'
: --- descending by 3
: Set 3: 3 times of the following
: ...................
好多阿
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/1/19 Saturday
: //mid-distance//
: 400y warm up
: Set 1:
: --- 6 x 150y: kick/drill/swim swtich by 50y
: --- odd free, even stroke in IM order
: Set 2:
: --- 12 x 50y on 1'
: --- descending by 3
: Set 3: 3 times of the following
: ...................
2013/1/21 Monday
//turns and push-off//
200y warm up
Set 1:
--- 8 x 50y on 50”
Set 2:
--- 20 x 25y on 30”, des 1-4
--- increasing 1 underwater dolphin kick at push-off for each 25y while
descending
Set 3：
--- 12 x 50y on 55”, des 1-4
--- increasing 1 underwater dolphin kick at push-off and flip turn for each 50y while descending
Set 4：
--- 8 x 75y on 55”, des 1-4
--- increasing 1 underwater dolphin kick at push-off and flip turn for each 75y while descending
Set 5:
--- 12 x 25y on 35”, des 1-3
100y warm down
1hr, 2700y
2013/1/22 Tuesday
//aerobic stroke//
300y warm up
Set 1:
--- 6 x 50y free on 1': 25y head up + 25y regular
Set 2: 2 rounds
--- 3 x 100y on 1'50"
--- kick/swim, drill/swim, all swim
Set 3: 2 rounds:
--- 4 x 50y stroke drill on 1'
--- 300y IM or stroke/swim switch by 75y on 5'15"
--- 2 x 200y free pull on 3'15": breathe pattern 3/5/3/7 by 50y
--- 3 x 100y strong swim on 1'50": 50y stroke + 50y swim
Set 4:
--- 300y IM or stroke/swim switch by 75y on 5'15"
--- 200y free pull on 3'15": breathe pattern 3/5/3/7 by 50y
--- 100y strong stroke swim on 1'50"
1hr 20min, 4200y
加量了，要有比赛吗？我今年点儿背，十一月sandy，十二月肋骨受伤，一月本来天天
早起练了两个星期，这不拔了智齿两枚，有歇了一个星期。今天晚上看看能否有个4000.
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/1/19 Saturday
: //mid-distance//
: 400y warm up
: Set 1:
: --- 6 x 150y: kick/drill/swim swtich by 50y
: --- odd free, even stroke in IM order
: Set 2:
: --- 12 x 50y on 1'
: --- descending by 3
: Set 3: 3 times of the following
: ...................
进来拜拜4000+y的牛人们。我觉得我这辈子都不可能达到这个级别。
【 在 chipncharge (feel the touch) 的大作中提到: 】
: 加量了，要有比赛吗？我今年点儿背，十一月sandy，十二月肋骨受伤，一月本来天天
: 早起练了两个星期，这不拔了智齿两枚，有歇了一个星期。今天晚上看看能否有个
4000.
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/1/19 Saturday
: 1hr 20min, 4200y
2013/1/23 Wednesday
//75s//
400y warm up
Set 1:
--- 16 x 25y on 30"
--- fast/easy, easy/fast, all easy, all fast, 4 times thru
Set 2: 48 x 75y
--- 6 x 75y free on 1'05", 2 x 75y stroke on 1'40"
--- 4 x 75y free on 1'10", 4 x 75y stroke on 1'30"
--- 2 x 75y free on 1'15", 6 x 75y stroke on 1'20"
--- repeat above
50y warm down
1hr 30min, 4450y
还木有比赛。。。 我也是从11月就没怎么好好游了。。。
【 在 chipncharge (feel the touch) 的大作中提到: 】
: 加量了，要有比赛吗？我今年点儿背，十一月sandy，十二月肋骨受伤，一月本来天天
: 早起练了两个星期，这不拔了智齿两枚，有歇了一个星期。今天晚上看看能否有个
4000.
你把你练别的项目的时间花在游泳上就中了
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: 进来拜拜4000+y的牛人们。我觉得我这辈子都不可能达到这个级别。
: 4000.
有比赛训练要游多少啊？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 还木有比赛。。。 我也是从11月就没怎么好好游了。。。
: 4000.
大概增加10%？大家去啥比赛都自己定，很少整个队一起加量。
【 在 recoco (Teddybaobao) 的大作中提到: 】
: 有比赛训练要游多少啊？
膜拜膜拜~~~
哈哈，昨天领导不去gym，我时间充裕，第一次游了4000+，爽！
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: 进来拜拜4000+y的牛人们。我觉得我这辈子都不可能达到这个级别。
: 4000.
训练强度很大呀！我现在基本只游自由泳，担心其他strokes对肩和盖有影响
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/1/23 Wednesday
: //75s//
: 400y warm up
: Set 1:
: --- 16 x 25y on 30"
: --- fast/easy, easy/fast, all easy, all fast, 4 times thru
: Set 2: 48 x 75y
: --- 6 x 75y free on 1'05", 2 x 75y stroke on 1'40"
: --- 4 x 75y free on 1'10", 4 x 75y stroke on 1'30"
: --- 2 x 75y free on 1'15", 6 x 75y stroke on 1'20"
: ...................
我13年开始还只在2500左右晃悠，游不上量。。。。。
这个4500游完只有50码放松？
2013/1/24 Thursday
//sprint+recovery//
300y warm up
Set 1:
--- 4 x 200y free
--- odd breathing on 3rd stroke, even on 5th stroke
Set 2:
--- 4 x 150y kick/drill/swim by 50y, IM order
Set 3: 3 rounds
--- 4 x 25y variable sprint on 30"
--- easy/fast, fast/easy, all easy, all fast
Set 4:
--- 100y build
--- 100y easy
Set 5:
--- 5 x 100y all out sprint, on 8' each
1hr 30min, 2700y
俺也只游了仰和蛙，实在没体力蝶了。
【 在 chipncharge (feel the touch) 的大作中提到: 】
: 训练强度很大呀！我现在基本只游自由泳，担心其他strokes对肩和盖有影响
正好到时间了，草草收场
【 在 pluto1234 (bolt) 的大作中提到: 】
: 我13年开始还只在2500左右晃悠，游不上量。。。。。
: 这个4500游完只有50码放松？
今天这个热身set 4x200 游完我觉得我看到星星了
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/1/24 Thursday
: //sprint+recovery//
: 300y warm up
: Set 1:
: --- 4 x 200y free
: --- odd breathing on 3rd stroke, even on 5th stroke
: Set 2:
: --- 4 x 150y kick/drill/swim by 50y, IM order
: Set 3: 3 rounds
: --- 4 x 25y variable sprint on 30"
: ...................
2012/1/26 Saturday
//One Hour Swim//
3950y
还是木有到4000.。。。
最后1000的时候感觉有抽筋趋势，转身蹬的时候不是太有信心。
穿的平时训练的drag suit游的，早知道换个比赛裤，阻力减少个1%，估计就有4000了
。。。
I lose lap count for sure.then become frustrated and stop. so I only do at
most 1000 yard at a time.
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/1/26 Saturday
: //One Hour Swim//
: 3950y
: 还是木有到4000.。。。
: 最后1000的时候感觉有抽筋趋势，转身蹬的时候不是太有信心。
: 穿的平时训练的drag suit游的，早知道换个比赛裤，阻力减少个1%，估计就有4000了
: 。。。
有专门帮着计时和数圈的，每个分段50y的成绩都有。
【 在 chipncharge (feel the touch) 的大作中提到: 】
: I lose lap count for sure.then become frustrated and stop. so I only do at
: most 1000 yard at a time.
Sweet!
My watch can do 8 rounds of count down. I set it 8 x 2 minutes when swimming 1000 yard. It beeps every 1 and 2 minutes. So it helps me to count laps and track my pace.
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 有专门帮着计时和数圈的，每个分段50y的成绩都有。
Garmin Swim
http://www.garmin.com/swim
【 在 chipncharge (feel the touch) 的大作中提到: 】
: Sweet!
: My watch can do 8 rounds of count down. I set it 8 x 2 minutes when
swimming
: 1000 yard. It beeps every 1 and 2 minutes. So it helps me to count laps
and
: track my pace.
:
I heard it doesn't have stop watch function. for me, stop watch is must. if i want to do one hour swim, i can either divid it to 1000 yard with 5 second break to reset watch or videotape the whole thing:)
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: Garmin Swim
: http://www.garmin.com/swim
: swimming
: and
木有人帮我数的时候我就转身前偷瞄墙上的钟
【 在 chipncharge (feel the touch) 的大作中提到: 】
: Sweet!
: My watch can do 8 rounds of count down. I set it 8 x 2 minutes when
swimming
: 1000 yard. It beeps every 1 and 2 minutes. So it helps me to count laps
and
: track my pace.
:
How do you use the stop watch?
【 在 chipncharge (feel the touch) 的大作中提到: 】
: I heard it doesn't have stop watch function. for me, stop watch is must.
if
: i want to do one hour swim, i can either divid it to 1000 yard with 5
second
: break to reset watch or videotape the whole thing:)
this maybe helpfulhttp://www.finisinc.com/tempo-trainer-pro.html
pro: good for swimming with fixed intervals or pace
con: it's tricky to secure if just wearing goggle, and the reset button is
kind of hard to reach.
【 在 chipncharge (feel the touch) 的大作中提到: 】
: I heard it doesn't have stop watch function. for me, stop watch is must.
if
: i want to do one hour swim, i can either divid it to 1000 yard with 5
second
: break to reset watch or videotape the whole thing:)
玩过这个东西。游的猛的时候，水花声太大，会听不见beep。
【 在 poolman (96MPG) 的大作中提到: 】
: this maybe helpful
: http://www.finisinc.com/tempo-trainer-pro.html
: pro: good for swimming with fixed intervals or pace
: con: it's tricky to secure if just wearing goggle, and the reset button is
: kind of hard to reach.
: if
: second
Just press the start and stop as usual. So there is a delay. I don't need to know the exact time, it serves as a reference to check on my improvement.
additionally,when I use the count down function, my watch beeps every second for the 10 seconds before time's up. This helps too sometime.
I really love Garmin swim and money is not an issue at all considering how
much we spend on tennis. However, my LD is not very serious in swim right
now. It is hard to get approved when it is classified as "a toy" for me.
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: How do you use the stop watch?
: if
: second
BSO good vision! the clock is very small and in an awkward position in our
pool.
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 木有人帮我数的时候我就转身前偷瞄墙上的钟
: swimming
: and
我每次都是用他们泳队的大钟，搬到池边插上电看得很方便。不过只有秒针和分针，为了方便读表，长游的时候只能两分四十五两百米，这样每四个来回看一下表保证秒针在一个quarter的位置就可以，数圈数也不会太混乱
2013/1/30 Wednesday
//strokes//
300y warm up
Set 1:
--- 6 x 75y: scull/pull/scull
Set 2:
--- 2 x 75y on 1'30": kick/drill/swim
--- 6 x 25y on 30", build up
--- 3 x 50y on 1', 200 pace
--- 5 rounds of above, fly, free, back, free, breast, same stroke in each
round
300y warm down
1hr 15min, 3300y
长游的时候只能两分四十五两百米....敬仰啊。。。
【 在 pluto1234 (bolt) 的大作中提到: 】
: 我每次都是用他们泳队的大钟，搬到池边插上电看得很方便。不过只有秒针和分针，为
: 了方便读表，长游的时候只能两分四十五两百米，这样每四个来回看一下表保证秒针在
: 一个quarter的位置就可以，数圈数也不会太混乱
施呀2分45两百米长游很牛了。我也就坚持400米。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 长游的时候只能两分四十五两百米....敬仰啊。。。
ORZ 这是我25米冲刺的速度！
【 在 chipncharge (feel the touch) 的大作中提到: 】
: 施呀2分45两百米长游很牛了。我也就坚持400米。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 长游的时候只能两分四十五两百米....敬仰啊。。。
【 在 pluto1234 (bolt) 的大作中提到: 】
: 我每次都是用他们泳队的大钟，搬到池边插上电看得很方便。不过只有秒针和分针，为
: 了方便读表，长游的时候只能两分四十五两百米，这样每四个来回看一下表保证秒针在
: 一个quarter的位置就可以，数圈数也不会太混乱
2013/2/4 Monday
//IM//
300y warm up
Set 1:
--- 8 x 100y: odd are kick/swim, even are drill/build
--- 14 x 25y stroke on 35": 1 fast/1easy, 2fast/1easy,3fast/1easy, 4fast/
1easy
Set 2:
--- 8 x 100y: odd are fly/back, even are breast/free
--- 14 x 25y flutter kick on 45": 1 fast/1easy, 2fast/1easy,3fast/1easy,
4fast/1easy
100y warm down
1hr, 2700y
今天偷懒？怎么才游2700yd？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/2/4 Monday
: //IM//
: 300y warm up
: Set 1:
: --- 8 x 100y: odd are kick/swim, even are drill/build
: --- 14 x 25y stroke on 35
拜一拜。。。
2013/2/5 Tuesday
//aerobic pace control//
350y warm up
Set 1:
--- 3 x 300y
--- #1 and #3 free, drill/swim by 50y
--- #2 IM, kick/drill/swim by 25y
Set 2:
--- 16 x 25y variable sprint on 35"
Set 3:
--- 300y easy pull on 5'
--- 4 rounds of 4x50y on 55", swim time 42", 40", 38" and 36" in each round
--- 300y easy pull on 5'
--- 2 rounds of 8x50y on 55", swim time 42", 40", 38" and 36" in each round by pairs
200y warm down
1hr 30min, 4050y
1hr 2700y IM set 还行吧。
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: 今天偷懒？怎么才游2700yd？
拿到具体split了。
咱没有garmin，人工智能也有一个长距离详细的split了！
不知道为啥游的时候第一个50没算，给我从第二个50开始记的，所以全部错位一个50...
2000-3000阶段好像差了点，不知道这个是mental还是physical的？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2012/1/26 Saturday
: //One Hour Swim//
: 3950y
: 还是木有到4000.。。。
: 最后1000的时候感觉有抽筋趋势，转身蹬的时候不是太有信心。
: 穿的平时训练的drag suit游的，早知道换个比赛裤，阻力减少个1%，估计就有4000了
: 。。。
太猛了！谁给你记的啊？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 拿到具体split了。
: 咱没有garmin，人工智能也有一个长距离详细的split了！
: 不知道为啥游的时候第一个50没算，给我从第二个50开始记的，所以全部错位一个50...
: 2000-3000阶段好像差了点，不知道这个是mental还是physical的？
你们都是一小时4000yd的标准！
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 1hr 2700y IM set 还行吧。
Wow, 佩服佩服。
我观察池子里游的又长又快的有人打水频率高，有人打水频率低，不知道里面有什么奥妙？
奥妙就是都有童子功！
【 在 poolman (96MPG) 的大作中提到: 】
: Wow, 佩服佩服。
: 我观察池子里游的又长又快的有人打水频率高，有人打水频率低，不知道里面有什么奥
: 妙？
holy cow! service is so professional!
i think how to manage time and effort is very difficult if you don't do it
very often. it is very easy to swim too faster at the beginning and end up
with a slower overall time.
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 拿到具体split了。
: 咱没有garmin，人工智能也有一个长距离详细的split了！
: 不知道为啥游的时候第一个50没算，给我从第二个50开始记的，所以全部错位一个50...
: 2000-3000阶段好像差了点，不知道这个是mental还是physical的？
对酸总的仰慕之情，如江水滔滔不绝。
做记录的这个人数学了的呀。我记得我计时的时候算的脑袋都疼了。
这是yard还是米呀？应该是yard，但是想确认一下。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 拿到具体split了。
: 咱没有garmin，人工智能也有一个长距离详细的split了！
: 不知道为啥游的时候第一个50没算，给我从第二个50开始记的，所以全部错位一个50...
: 2000-3000阶段好像差了点，不知道这个是mental还是physical的？
我也觉得两千是一个坎不知道为什么，一般到一千五以后就开始有点小抗不住，到两千开始就跌到快一分半一百了。不过我也没再继续游下去，短池游长距离转得晕头转向受不了
swimming in short pool flip turns really disrupt the rhythm. and i feel me
dizzy afterward.
the key in 1 hour swimming is to keep a consistent pace. pH5 did pretty well in that regard. 【 在 pluto1234 (bolt) 的大作中提到: 】
: 我也觉得两千是一个坎不知道为什么，一般到一千五以后就开始有点小抗不住，到两千
: 开始就跌到快一分半一百了。不过我也没再继续游下去，短池游长距离转得晕头转向受
: 不了
我什么时候才能＂跌到快一分半一百＂啊？
【 在 pluto1234 (bolt) 的大作中提到: 】
: 我也觉得两千是一个坎不知道为什么，一般到一千五以后就开始有点小抗不住，到两千
: 开始就跌到快一分半一百了。不过我也没再继续游下去，短池游长距离转得晕头转向受
: 不了
太牛了！
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 拿到具体split了。
: 咱没有garmin，人工智能也有一个长距离详细的split了！
: 不知道为啥游的时候第一个50没算，给我从第二个50开始记的，所以全部错位一个50...
: 2000-3000阶段好像差了点，不知道这个是mental还是physical的？
2013/2/11 Monday
//anaerobic//
250y warm up
Set 1: 2 rounds
--- 3 x 100y: kick/swim, scull/swim, drill/swim
--- twice thru: 4 x 25y on 35: 3/2/1/0 breathes per 25y
Set 2: 8 times of following
--- everything is flag-to-flag, no touch of walls or lane lines, tread when not swimming
--- 15y easy on 35"
--- 30y moderate on 35"
--- 45y sprint on 45"
Set 3:
--- 2 x (50y sprint + 50y easy)
100y warm down
1hr, 2170y + treading
那得不停的游。。。
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: 你们都是一小时4000yd的标准！
volunteer记的。那哥们还一个人看俩lane，同时记两个人的。
【 在 chipncharge (feel the touch) 的大作中提到: 】
: holy cow! service is so professional!
: i think how to manage time and effort is very difficult if you don't do it
: very often. it is very easy to swim too faster at the beginning and end up
: with a slower overall time.
: ...
yard。是米我就笑死了。
【 在 slyfox1224 (DocLee) 的大作中提到: 】
: 对酸总的仰慕之情，如江水滔滔不绝。
: 做记录的这个人数学了的呀。我记得我计时的时候算的脑袋都疼了。
: 这是yard还是米呀？应该是yard，但是想确认一下。
: ...
原来都有这个坎啊
【 在 pluto1234 (bolt) 的大作中提到: 】
: 我也觉得两千是一个坎不知道为什么，一般到一千五以后就开始有点小抗不住，到两千
: 开始就跌到快一分半一百了。不过我也没再继续游下去，短池游长距离转得晕头转向受
: 不了
太好的volunteer！是俱乐部的volunteer吗？还是游泳池的？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: volunteer记的。那哥们还一个人看俩lane，同时记两个人的。
你这些workout是自己给自己订的还是俱乐部的？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/2/11 Monday
: //anaerobic//
: 250y warm up
: Set 1: 2 rounds
: --- 3 x 100y: kick/swim, scull/swim, drill/swim
: --- twice thru: 4 x 25y on 35: 3/2/1/0 breathes per 25y
: Set 2: 8 times of following
: --- everything is flag-to-flag, no touch of walls or lane lines, tread
when
: not swimming
: --- 15y easy on 35
是啊，我3分钟才刚能拼到100米啊~~~
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: 我什么时候才能＂跌到快一分半一百＂啊？
一样啊~~~~~
咱滔滔不绝的江水也淹不死小酸，人家就是鲨鱼转世的啊~~~~
【 在 slyfox1224 (DocLee) 的大作中提到: 】
: 对酸总的仰慕之情，如江水滔滔不绝。
:
2013/2/12 Tuesday
//kick and pull//
350y warm up
Set 1:
--- 6 x 200y
--- odd are free: drill/swim switch by 50y
--- even are stroke: 2 x (25y kick + 50y drill + 25y swim)
Set 2:
--- 16 x 25y variable sprint on 35"
Set 3:
--- 3 x 300y kick on 6'30"
--- #1 and #3: 100y fast + 100y easy + 100y fast
--- #2: 100y easy + 100y fast + 100y easy
Set 4:
--- 8 x 50y variable sprint on 1'
Set 5:
--- 4 x 150y pull on 2'30"
--- 1-3 des, 4 hold and fast
50y warm down
1hr 20min, 3900y
不是游泳池的，可能是队友家属 lol
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: 太好的volunteer！是俱乐部的volunteer吗？还是游泳池的？
俺哪有那精力给自己定计划，都是想都不想听教练安排
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: 你这些workout是自己给自己订的还是俱乐部的？
: when
2013/2/18 Monday
//sprint//
Set 1:
--- 4 x 100y on 1'50", odd are kick/swim, even are drill/build
--- 14 x 25y on 35": 1 fast/1 easy, 2 fast/1 easy, 3 fast/1easy, 4 fast/1
easy
Set 2:
--- 4 x 75y IM on 1'30" des
--- 14 x 50y on 55", 1 fast/1 easy, 2 fast/1 easy, 3 fast/1easy, 4 fast/1
easy
Set 3:
--- 4 x 50y free on 1', breathe on 9th, 7th, 5th, 3th stroke by 50s
--- 6 x 75y on 1'20: 1 fast/1 easy, 2 fast/1 easy, 1 fast
50y warm down
50min, 2450y
对露露姐的评论总结也佩服的滔滔江水。
【 在 lulushz (lulushz) 的大作中提到: 】
: 一样啊~~~~~
: 咱滔滔不绝的江水也淹不死小酸，人家就是鲨鱼转世的啊~~~~
要是美女计时，估计你会再游的快点lol.
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 不是游泳池的，可能是队友家属 lol
2013/2/19 Tuesday
//pace work//
450y warm up
Set 1:
--- 10 x 50y on 1'
--- odd des on 42", 40", 38", 36", 34"
--- even smooth on 41"
Set 2:
--- 3 x 300y pull on 4'45"
--- first, middle and last 100y fast for each
Set 3: 100y pace work, 4 rounds of the following
--- 5 x 100y on 1'30"
--- 100y easy
50y warm down
1hr 20min, 4300y
那明年跟教练要求一下
【 在 pecanlover (SheRox) 的大作中提到: 】
: 要是美女计时，估计你会再游的快点lol.
要不你去试试？估计小酸要超过孙扬了。。。
【 在 pecanlover (SheRox) 的大作中提到: 】
: 要是美女计时，估计你会再游的快点lol.
test
2013/2/21 Thursday
//lactose day//
400y warm up
Set 1:
--- 4 x 200y free on 3;15"
--- odd breathes on 3rd stroke, even breathes on 5th
Set 2:
--- 4 x 150y on 3': kick/drill/swim by 50y, IM order
Set 3:
--- 12 x 25y variable sprint on 35"
--- 200y free: 100y build + 100y easy
Set 4:
--- 5 x 100y all out sprint on 8'
--- I did free, IM, back, breast, IM
100y warm down, 2900y
1hr 20min,
5个all out 100搞下来真是乳糖值上去了，洗澡时候感觉嘴里是酸的。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/2/21 Thursday
: //lactose day//
: 400y warm up
: Set 1:
: --- 4 x 200y free on 3;15"
: --- odd breathes on 3rd stroke, even breathes on 5th
: Set 2:
: --- 4 x 150y on 3': kick/drill/swim by 50y, IM order
: Set 3:
: --- 12 x 25y variable sprint on 35"
: ...................
2013/2/26 Tuesday
//recovery/IM//
300y warm up
Set 1:
--- 2 rounds of 4 x 100y in IM order: 25y kick + 50y drill + 25y swim
Set 2:
--- 6 x 75y build on 1'20"
--- odds are stroke in IM order, even are free
Set 3:
--- 4 x 50y choice des on 1'
--- 2 x 25y underwater dolphin kick on 45"
Set 5
--- 100y fly
--- 100y warm down
45min, 2000y
没游完，提早起水了，缺觉，累。
2013/2/27 Wednesday
//aerobic, turns//
400y warm up
Set 1:
--- 24 x 25y on 40'
--- 1 UK (underwater kick)/1 ES (easy swim)/ 2 UK/1 ES/3 UK/1 ES/4 UK/1 ES/5 UK/1 ES/4 UK/1 ES/3 UK/1 ES/2 UK/1 ES/1 UK/2 ES
Set 2: 3 rounds
--- 4 x 75y free on 1'10", work on underwater dolphin kicks at each turns
--- 4 x 100y on 1'40": 50y stroke + 50y free, work on underwater dolphin
kicks at each turns
--- 4 x 75y stroke on 1'20", build up
1hr 30min, 4000y
4000y!
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/2/27 Wednesday
: //aerobic, turns//
: 400y warm up
: Set 1:
: --- 24 x 25y on 40'
: --- 1 UK (underwater kick)/1 ES (easy swim)/ 2 UK/1 ES/3 UK/1 ES/4 UK/1 ES/5
: UK/1 ES/4 UK/1 ES/3 UK/1 ES/2 UK/1 ES/1 UK/2 ES
: Set 2: 3 rounds
: --- 4 x 75y free on 1'10", work on underwater dolphin kicks at each turns
: --- 4 x 100y on 1'40": 50y stroke + 50y free, work on underwater dolphin
: ...................
刚才就看见，没敢滋声
【 在 recoco (Teddybaobao) 的大作中提到: 】
: 4000y!
: /5
哈哈哈。。。
【 在 pecanlover (SheRox) 的大作中提到: 】
: 对露露姐的评论总结也佩服的滔滔江水。
酸的啊？我记得以前一跑800米，就快死了，下来嘴里一股带甜的血腥味，我怀疑血都
跑出来了。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 5个all out 100搞下来真是乳糖值上去了，洗澡时候感觉嘴里是酸的。
我都不看他的乱七八糟的数据！
【 在 lldyh (咦哈) 的大作中提到: 】
: 刚才就看见，没敢滋声
2013/2028 Thursday
//anaerobic//
300y warm up
Set 1:
--- 8 x 50y on 55", 25y head up + 25y swim
--- 10 x 50y on 1'10", 25y underwater kick + 25y easy swim
Set 2: 4 rounds
--- 300y pull on 5', breathe on every 3/9/3/7/3/5 stroke by 50y
--- 4 x 50y best average swim on 1' (~36" for me) for odd rounds, or
--- 4 x 50y best average kick on 1'20" (~65" for me) for even rounds
Set 3:
--- 200y easy pull
--- 50y all out sprint
200y warm down
1hr 20min, 3650y
bso你的乳糖味道特别
【 在 lulushz (lulushz) 的大作中提到: 】
: 酸的啊？我记得以前一跑800米，就快死了，下来嘴里一股带甜的血腥味，我怀疑血都
: 跑出来了。。。