2013/3/4 //mid-distance IM// 200y warm up Set 1: --- 6 x 100y, odds are kick/swim by 50s, even are drill/build by 50s --- 8 x 50y on 1', variable sprint Set 2: --- 5 x (75y IM + 100y free) --- IM ascending, free descending, all on 1'40" --- 75y easy Set 3: --- 1 x 25y build on 30" --- 2 x 50y pace on 55" --- 3 x 75y hard on 1'10" 150y warm down
2013/3/5 //distance// 300y warm up 3 x 300y: --- #1 and #3 are free: drill/swim by 50s --- #2 is IM kick/drill/swim by 25s 4 x 200y: each 100 = 25y scull + 75y build 2 x 400y pull on 6', build 4 x 100y free on 1'40", des 100y easy 500y free fast 50y easy 10 x 25y working on flip turns (start in the middle of the pool) --- odds: underwater into the turn --- evens: regular turns
2013/3/6 //IM// 450y warm up Set 1: --- 8 x 100y free on 1'45", odd breathes every 3 strokes, even breathes every 5 Set 2: --- 12 x 25y wall bangers on 35" --- flutter kick at the wall for 5', flip turn, swim fast for half lane then easy Set 3: 4 rounds --- 300y IM, odd rounds are drill, even rounds are swim fast --- 200y free, odd rounds are swim fast, even rounds are drill --- 100y easy Set 4: 2 rounds --- 4 x 25y UKES on 40" --- underwater kick, kick fast, easy swim, fast swim 50y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/3/6 : //IM// : 450y warm up : Set 1: : --- 8 x 100y free on 1'45", odd breathes every 3 strokes, even breathes : every 5 : Set 2: : --- 12 x 25y wall bangers on 35" : --- flutter kick at the wall for 5', flip turn, swim fast for half lane then : easy : ...................
2013/3/7 //strength// 450y warm up Set 1: --- 8 x 100y: odd are kick/swim, even are drill/build Set 2: --- 4 x 200y pull on 3', build Set 3: 2 rounds --- 4 x (25y fast + 4 push ups + 25y fast, on 1'10") --- 50y easy Set 4: 4 rounds --- 75y IM, no free, fast on 1'30" --- 75y free fast on 1'30" Set 5: 3 rounds vertical kicking --- 20" kick + 40" rest --- 30" kick + 30" rest --- 40" kick + 20" rest --- passing a solid ball while kicking 50y all out sprint
2013/3/11 //sprint// 250y warm up Set 1: --- 6 x 100y: 25y kick + 50y drill + 25y build Set 2: 4 rounds of 4 x 75y --- fast/easy/easy --- easy/fast/easy --- easy/easy/fast --- all fast --- odd rounds kick on 1'40", even round swim on 1'20" Set 3: 16 x 25y --- odd sprint on 20" --- even easy on 40" 200y warm down
2013/3/14 Thursday //mid distance// 250y warm up Set 1: --- 8 x 100y free on 1'40" --- odd breathes every 3, even breathes every 5 Set 2: --- 12 x 50y on 1' --- des 1-3, 4-6, 7-9, 10-12 Set 3: 5 rounds of (200y + 300y easy) --- round 1: 200y IM fast, 2'55" --- round 2: 2 x 100y free fast, 10" rest, 2'30" swim total time --- round 3: 4 x 50y in IM order fast, 10" rest, 2'50" swim total time --- round 4: 4 x 50y free fast, 5" rest, 2'35" swim total time --- round 5, 200y free fast, 2'32"
2013/3/18 Monday //sprint/recovery// 150y warm up Set 1: --- 6 x 100y: 50y drill + 50y swim --- odd are free, even are stroke Set 2: --- 6 x 50y on 1'10": 25y kick + 25y swim Set 3: 2 rounds --- 6 x 100y free on 1'40" ( choice of 0/1/2), then 200y easy --- 0: do all 6 at steady pace --- 1: all out on odds, skip evens --- 2: skip odds, all out on evens
2013/3/19 Tuesday //lactase day// 200y warm up Set 1: --- 4 x 200y on 3'05" --- odd breathes every 3 strokes, even every 5 Set 2: --- 4 x 150m in IM order: 50y kick + 50y drill + 50y swim Set 3: --- 8 x 50y variable sprint on 1' --- 200y = 100y build + 100y easy Set 4 --- 4 x 100y all out sprint, 7' each --- I did 100y free (1'06"), 100y IM (1'16"), 100y free (1'06"), 100y breast (1'24") 200y warm down
2013/3/21 //mid-distance// 150y warm up Set 1: --- 8 x 50y swim --- odd free on 50", even stroke on 1' Set 2: --- 400y pull on 7' --- 4 x 200y smooth on 3'30" --- 4 x 100y smooth on 1'40" --- break --- 4 x 100y fast on 1'30" --- 4 x 200y strong on 3'15" --- 400y pull on 7' Set 3: --- 6 x 50y --- odd kick on 1'05", even swim on 55" 100y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/3/21 : //mid-distance// : 150y warm up : Set 1: : --- 8 x 50y swim : --- odd free on 50", even stroke on 1' : Set 2: : --- 400y pull on 7' : --- 4 x 200y smooth on 3'30" : --- 4 x 100y smooth on 1'40" : ...................
2013/3/25 Monday //sprint// 100y warm up Set 1: --- 4 x 150y: odd swim, even kick/drill/swim by 50s Set 2: --- 6 x 100y on 1'40", des Set 3: --- 8 x 75y fast kick on 1'40" Set 4: --- 12 x 50y on 55", odd fast, even easy 200y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/3/25 Monday : //sprint// : 100y warm up : Set 1: : --- 4 x 150y: odd swim, even kick/drill/swim by 50s : Set 2: : --- 6 x 100y on 1'40", des : Set 3: : --- 8 x 75y fast kick on 1'40" : Set 4: : ...................
2013/3/26 Tuesday //aerobic// 300y warm up Set 1: --- 4 x 200y on 3'05" --- odd breathes every 3 strokes, even every 5 Set 2: --- 16 x 25y variable sprint on 30" Set 3: 3 rounds --- 8 x 50y on 1': 25y drill + 25y swim --- drills are: streamline flutter kick in round 1, flutter kick arms front at shoulder width in round 2, head-up swim in round 3 --- 400y free build up (my timings were 5'32", 5'29", 5'25") 200y warm down
2013/3/27 Wednesday //mid-distance// 300y warm up Set 1: --- 8 x 100y free on 1'35" --- odd breathes every 3 strokes, even every 5 Set 2: --- 16 x 25y variable sprint on 30" Set 3: 3 rounds --- 4 x 75y on 1'15": 50y drill + 25y build up --- 8 x 50y fast on 50" --- 100y smooth on 2' --- 200y fast on 3' (I did 2'31", 2'31", 2,34") ---100y easy on 2'
2013/3/28 Thursday //kick// 100y warm up Set 1: --- 6 x 150y: 25y kick + 50y drill + 75y build swim Set 2: --- 12 x 25y UKES on 40" (underwater, kick fast, easy, swim fast) Set 3: 4 rounds --- 300y kick (odd rounds fast on 6'30", even rounds easy on 7') --- 4 x 75y best average swim on 1'30"
2013/4/2 Tuesday //mid distance and turns// 300y warm up Set 1: --- 8 x 100y --- odd: kick/swim; even: drill/build Set 2: --- 12 x 50y on 55", des 1-4 Set 3: 2 rounds of following --- 150y smooth on 2'45", 5 dolphin kicks at each wall --- 100y fast on 2' --- 150y smooth on 2'45", 6 dolphin kicks at each wall --- 150y fast on 3' --- 150y smooth on 2'45", 7 dolphin kicks at each wall --- 200y fast on 4' 100y all out sprint 300y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/4/2 Tuesday : //mid distance and turns// : 300y warm up : Set 1: : --- 8 x 100y : --- odd: kick/swim; even: drill/build : Set 2: : --- 12 x 50y on 55", des 1-4 : Set 3: 2 rounds of following : --- 150y smooth on 2'45", 5 dolphin kicks at each wall : ...................
2013/4/3 Wednesday //aerobic// 150y warm up Set 1: --- 4 x 200y on 3', first two smooth, last two strong --- odd breathes on the 3rd stroke, even on the 5th Set 2: --- 12 x 75y on 1'15", des 1-4 Set 3: 3 rounds --- 3 x 100y tight interval on 1'25" --- 2 x 150y on 2'15", first one smooth, second one strong --- 300y on 5', build 50y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/4/3 Wednesday : //aerobic// : 150y warm up : Set 1: : --- 4 x 200y on 3', first two smooth, last two strong : --- odd breathes on the 3rd stroke, even on the 5th : Set 2: : --- 12 x 75y on 1'15", des 1-4 : Set 3: 3 rounds : --- 3 x 100y tight interval on 1'25" : ...................
2013/4/6 Saturday //distance, 50m pool// 200m warm up 2 x 400m: odd drill/swim free by 50s, even kick/swim choice by 50s 4 x 200m free on 4': 50m fists + 50m swim per 100, des 1-4 4 x 100m free on 1'45": des 4 x 200m back on 4'15": 25m spin drill + 75m swim per 100 8 x 50m on 1': odd back des, even free smooth 8 x 100m free on 1'50": odd straight arm recovery drill, even swim, des by pairs 8 x 50m free on 1': des 1-4 and 5-8 2 x 200m free on 3'45": first one build up, second one build down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/4/6 Saturday : //distance, 50m pool// : 200m warm up : 2 x 400m: odd drill/swim free by 50s, even kick/swim choice by 50s : 4 x 200m free on 4': 50m fists + 50m swim per 100, des 1-4 : 4 x 100m free on 1'45
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/4/6 Saturday : //distance, 50m pool// : 200m warm up : 2 x 400m: odd drill/swim free by 50s, even kick/swim choice by 50s : 4 x 200m free on 4': 50m fists + 50m swim per 100, des 1-4 : 4 x 100m free on 1'45": des : 4 x 200m back on 4'15": 25m spin drill + 75m swim per 100 : 8 x 50m on 1': odd back des, even free smooth : 8 x 100m free on 1'50": odd straight arm recovery drill, even swim, des by : pairs : ...................
2013/4/8 Monday //short distance// 200y warm up Set 1: --- 5 x 100y on 1'45": free/back switch by 25s Set 2: 3 rounds --- 4 x 75y free build on 1'15" --- 4 x 50y fast on 1' (round 1 stroke in IM order, round 2 kick, round 3 free) --- 4 x 25y easy on 30" Set 3: --- 3 x 100y free ascending on 1'40" (1'14", 1'24",1'30") 100y warm down
2013/4/13 Saturday //recovery, 50m pool// 500m warm up Set 1: --- 8 x 50m on 1’ --- 25m drill + 25m swim, choice Set 2: --- 4 x 300m pull on 5’30” --- first 2 smooth, last 2 build up Set 3: --- 2 x 200m on 3’15” --- 4 x 50m fast on 1’ --- 3 x 100m on 1’35” --- 2 x 50m fast on 1’
1hr 10min, 3100m
2013/4/15 Monday //short distance// 8 x 50y on 1’: odd head-up/swim by 25s, even fists/swim by 25s 8 x 50y on 1’: odd working on fast start and finish, even working on fast turns 8 x 50y on 50”: odd head-up/swim by 25s, even fists/swim by 25s 16 x 25y on 30”: 4 rounds of variable sprint 8 x 50y on 45”: odd head-up/swim by 25s, even fists/swim by 25s 8 x 25y UKES on 30”: underwater, kick fast, easy, swim fast 100y warm down
50min, 2300y
2013/4/16 Tuesday //mid-distance and taper// 300y warm up Set 1: --- 4 x 200y: odd drill/swim by 50s, even kick/swim by 50s --- 16 x 25y on 30”: 4 rounds of variable sprint Set 2: --- 4 x 200y free on 3’15”: breathe on every 3/5/3/7 strokes by 50s --- 8 x 25y free on 30”: odd easy even fast Set 3: --- 4 rounds of 3 x 50y on 1’: underwater/swim, drill, easy --- 3 rounds of 4 x 25y hard on 30”: 3/2/1/0 breathes Set 4: --- fast pace 50y fly from the block, not all out: 32”, then 50y easy --- fast pace 50y breast from the block, not all out: 38”, then 50y easy
1hr 30min, 3600y
2013/4/17 Wednesday //aerobic and taper// 300y warm up Set 1: --- 4 x 200y: odd kick/swim by 50s, even drill/build by 50s --- 8 x 50y build on 1’: odd stroke, even free Set 2: --- 16 x 25y on 30”, every 4th is fast --- 400y pull Set 3: --- 16 x 25y variable sprint on 30” --- 200y swim smooth --- 8 x 50y on 1’: odd fast pace, even easy --- 200y swim smooth Set 4: 2 rounds --- 25y build kick on 30” --- 25y swim on 30”, work on fast break out --- 50y fast pace on 1’ 100y warm down
1hr 20min, 3800y
2013/4/18 Thursday //lactase day and taper// 250y warm up Set 1: --- 4 x 200y on 3’15”: odd breathes every 3rd, even every 5th --- 3 x 150y on 2’45”: 25y kick + 50y drill + 75y swim Set 2: --- 8 x 50y variable sprint on 1’ --- 200y: 100y build + 100y smooth Set 3: 3 rounds on 8’ each --- 50y all out sprint from the block (I did fly on 31”, free on 28”, breast on 37”) --- 50y easy
1hr 10min, 2400y
2013/5/6 Monday //recovery// Set 1: --- 300y swim, 200y pull, 100y kick Set 2: --- 8 x 25y wallbangers on 40” --- 4 x 75y build and work on dolphin kick after turns, on 1’30” --- 4 x 50y on 1’, odds are pace, evens are easy --- repeat above --- 4 x 75y build and work on dolphin kick after turns, on 1’30” 100y warm down
解释下乳糖？乳酸不都在血液和肌肉了，怎么变成糖到嘴里去了？
另外，你们经常买泳裤，SPEEDO跟TYR，哪个更皮实耐操？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: bso你的乳糖味道特别
我瞎掰乳糖呢。不过也许能从唾液分泌出来也不见得。
speedo和tyr我都穿过，都是没坏但是我看厌倦了买了新的。tyr比speedo的size稍微偏大。
【 在 lldyh (咦哈) 的大作中提到: 】
: 解释下乳糖？乳酸不都在血液和肌肉了，怎么变成糖到嘴里去了？
: 另外，你们经常买泳裤，SPEEDO跟TYR，哪个更皮实耐操？
谢谢，差$2，买speedo了
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 我瞎掰乳糖呢。不过也许能从唾液分泌出来也不见得。
: speedo和tyr我都穿过，都是没坏但是我看厌倦了买了新的。tyr比speedo的size稍微偏
: 大。
2013/3/4
//mid-distance IM//
200y warm up
Set 1:
--- 6 x 100y, odds are kick/swim by 50s, even are drill/build by 50s
--- 8 x 50y on 1', variable sprint
Set 2:
--- 5 x (75y IM + 100y free)
--- IM ascending, free descending, all on 1'40"
--- 75y easy
Set 3:
--- 1 x 25y build on 30"
--- 2 x 50y pace on 55"
--- 3 x 75y hard on 1'10"
150y warm down
1hr, 2650y
2013/3/5
//distance//
300y warm up
3 x 300y:
--- #1 and #3 are free: drill/swim by 50s
--- #2 is IM kick/drill/swim by 25s
4 x 200y: each 100 = 25y scull + 75y build
2 x 400y pull on 6', build
4 x 100y free on 1'40", des
100y easy
500y free fast
50y easy
10 x 25y working on flip turns (start in the middle of the pool)
--- odds: underwater into the turn
--- evens: regular turns
1rh 20min, 4100y
巴哈马还去不去了
2013/3/6
//IM//
450y warm up
Set 1:
--- 8 x 100y free on 1'45", odd breathes every 3 strokes, even breathes
every 5
Set 2:
--- 12 x 25y wall bangers on 35"
--- flutter kick at the wall for 5', flip turn, swim fast for half lane then easy
Set 3: 4 rounds
--- 300y IM, odd rounds are drill, even rounds are swim fast
--- 200y free, odd rounds are swim fast, even rounds are drill
--- 100y easy
Set 4: 2 rounds
--- 4 x 25y UKES on 40"
--- underwater kick, kick fast, easy swim, fast swim
50y warm down
1hr 30min, 4200y
原来的教练走了，这事没人管了。。。
【 在 pluto1234 (bolt) 的大作中提到: 】
: 巴哈马还去不去了
今天练完了跟队友互拍了点水下视频，有一个free还有一个im, 回头发上来让大家找
茬。
又是4200。。。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/3/6
: //IM//
: 450y warm up
: Set 1:
: --- 8 x 100y free on 1'45", odd breathes every 3 strokes, even breathes
: every 5
: Set 2:
: --- 12 x 25y wall bangers on 35"
: --- flutter kick at the wall for 5', flip turn, swim fast for half lane
then
: easy
: ...................
又可以观摩了
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 今天练完了跟队友互拍了点水下视频，有一个free还有一个im, 回头发上来让大家找
: 茬。
发到这个帖子了http://www.mitbbs.com/article_t/Swimming/31342175.html
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 今天练完了跟队友互拍了点水下视频，有一个free还有一个im, 回头发上来让大家找
: 茬。
TYR，Speedo两月下来就变成纱布了，TYR穿了两年了还完好无损。
【 在 lldyh (咦哈) 的大作中提到: 】
: 解释下乳糖？乳酸不都在血液和肌肉了，怎么变成糖到嘴里去了？
: 另外，你们经常买泳裤，SPEEDO跟TYR，哪个更皮实耐操？
Speedo endurance+跟TYR Durafast难道不是一个级别的？如果2年差个半年无所谓
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: TYR，Speedo两月下来就变成纱布了，TYR穿了两年了还完好无损。
我不记得speedo jammer是哪款了，不过不便宜，好像$50多还是$60。TYR训练jammer只要$30。是用两月和用两年以上的差别！
【 在 lldyh (咦哈) 的大作中提到: 】
: Speedo endurance+跟TYR Durafast难道不是一个级别的？如果2年差个半年无所谓
2013/3/7
//strength//
450y warm up
Set 1:
--- 8 x 100y: odd are kick/swim, even are drill/build
Set 2:
--- 4 x 200y pull on 3', build
Set 3: 2 rounds
--- 4 x (25y fast + 4 push ups + 25y fast, on 1'10")
--- 50y easy
Set 4: 4 rounds
--- 75y IM, no free, fast on 1'30"
--- 75y free fast on 1'30"
Set 5: 3 rounds vertical kicking
--- 20" kick + 40" rest
--- 30" kick + 30" rest
--- 40" kick + 20" rest
--- passing a solid ball while kicking
50y all out sprint
1rh 20min, 3200y + vertical kicking
估计买的speedo不是endurance
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: TYR，Speedo两月下来就变成纱布了，TYR穿了两年了还完好无损。
什么样的是endurance？那时候刚开始学游泳，根本不懂啊。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 估计买的speedo不是endurance
如果你买的裤子没写到endurance就不是。
你去官网看看就知道了
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: 什么样的是endurance？那时候刚开始学游泳，根本不懂啊。
险些被铁锅吓着了。试穿了speedo endurance+，号确实偏小，进出水的时候还是比较
突兀
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 标 题: Re: 汩汩冒泡---小酸的游泳日记
: 发信站: BBS 未名空间站 (Thu Mar 7 23:25:12 2013, 美东)
:
: 如果你买的裤子没写到endurance就不是。
: 你去官网看看就知道了
:
: 【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: : 什么样的是endurance？那时候刚开始学游泳，根本不懂啊。
:
:
:
: --
:
我知道！
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: 什么样的是endurance？那时候刚开始学游泳，根本不懂啊。
speedo endurance 还好，就是太endurance, 我不喜欢。现在穿tyr 的work out
bikinis,tyr 的号确实比speedo 的大。
keyword: bikini
【 在 pecanlover (SheRox) 的大作中提到: 】
: speedo endurance 还好，就是太endurance, 我不喜欢。现在穿tyr 的work out
: bikinis,tyr 的号确实比speedo 的大。
2013/3/11
//sprint//
250y warm up
Set 1:
--- 6 x 100y: 25y kick + 50y drill + 25y build
Set 2: 4 rounds of 4 x 75y
--- fast/easy/easy
--- easy/fast/easy
--- easy/easy/fast
--- all fast
--- odd rounds kick on 1'40", even round swim on 1'20"
Set 3: 16 x 25y
--- odd sprint on 20"
--- even easy on 40"
200y warm down
1hr, 2650y
前两天在marshall看到一件tyr的，哼，偏大也没我的号，眼巴巴看着朋友收了。。。
【 在 pecanlover (SheRox) 的大作中提到: 】
: speedo endurance 还好，就是太endurance, 我不喜欢。现在穿tyr 的work out
: bikinis,tyr 的号确实比speedo 的大。
女的不知道，但男的，我觉得是不是这样说更准确些，TYR更接近正常尺寸，SPEEDO比正
常尺寸偏小？
【 在 lulushz (lulushz) 的大作中提到: 】
: 标 题: Re: 汩汩冒泡---小酸的游泳日记
: 发信站: BBS 未名空间站 (Mon Mar 11 21:38:19 2013, 美东)
:
: 前两天在marshall看到一件tyr的，哼，偏大也没我的号，眼巴巴看着朋友收了。。。
: 【 在 pecanlover (SheRox) 的大作中提到: 】
: : speedo endurance 还好，就是太endurance, 我不喜欢。现在穿tyr 的work out
: : bikinis,tyr 的号确实比speedo 的大。
:
:
:
: --
:
我觉得是！
【 在 lldyh (咦哈) 的大作中提到: 】
: 女的不知道，但男的，我觉得是不是这样说更准确些，TYR更接近正常尺寸，SPEEDO
比正
: 常尺寸偏小？
2013/3/12 Tuesday
//distance and IM//
200y warm up
Set 1:
--- 400y free: drill/swim switch by 50y
--- 400y IM: 25y kick + 50y drill + 25y swim for each stroke
Set 2: 2 rounds
--- 50y kick
--- 100y scull
--- 150y build up swim
Set 3:
--- 100y, 200y, 300y, 400y free on 2'30", 3'30", 4'30", 5'30"
--- 100y, 200y, 300y IM on 2'40", 3'40", 4'40"
--- 100y, 200y single stroke on 2'40", 3'40"
--- 100y fast free
200y warm down
1hr 20min, 3800y
昨天火车坐过站了，游泳裤在车里，晚上带孩子游泳就只好拿出备用游泳裤来。第一条都穿两年多了也不坏。
【 在 lldyh (咦哈) 的大作中提到: 】
: 险些被铁锅吓着了。试穿了speedo endurance+，号确实偏小，进出水的时候还是比较
: 突兀
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: 昨天火车坐过站了，游泳裤在车里，晚上带孩子游泳就只好拿出备用游泳裤来。第一条
: 都穿两年多了也不坏。
你贴的就是我犹豫不定的TYR，后来还是选了SPEEDO，从材质构成上看，没区别
TYR Durafast Solid Jammer ,53% polyester/47% PBT, $34
http://www.swimoutlet.com/product_p/1943.htm
Speedo Solid Endurance Jammer ,50% Polyester/50% PBT, $36http://www.swimoutlet.com/product_p/7886.htm?color=9325
当然，要感谢獭獭科普这个泳衣材质http://www.agonswim.com/fabrics/fabricInformationGuide.cfm
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: 昨天火车坐过站了，游泳裤在车里，晚上带孩子游泳就只好拿出备用游泳裤来。第一条
: 都穿两年多了也不坏。
以前都没有研究过材质，现在才明白。“Lasts 20 times longer than traditional
swimwear”，看来我那条TYR还可以再穿两年。
【 在 lldyh (咦哈) 的大作中提到: 】
: 你贴的就是我犹豫不定的TYR，后来还是选了SPEEDO，从材质构成上看，没区别
: TYR Durafast Solid Jammer ,53% polyester/47% PBT, $34
: http://www.swimoutlet.com/product_p/1943.htm
: Speedo Solid Endurance Jammer ,50% Polyester/50% PBT, $36
: http://www.swimoutlet.com/product_p/7886.htm?color=9325
: 当然，要感谢獭獭科普这个泳衣材质
: http://www.agonswim.com/fabrics/fabricInformationGuide.cfm
汗 补一下citation
那个网站是从酸同学那里偷学来的。。
【 在 lldyh (咦哈) 的大作中提到: 】
: 你贴的就是我犹豫不定的TYR，后来还是选了SPEEDO，从材质构成上看，没区别
: TYR Durafast Solid Jammer ,53% polyester/47% PBT, $34
: http://www.swimoutlet.com/product_p/1943.htm
: Speedo Solid Endurance Jammer ,50% Polyester/50% PBT, $36
: http://www.swimoutlet.com/product_p/7886.htm?color=9325
: 当然，要感谢獭獭科普这个泳衣材质
: http://www.agonswim.com/fabrics/fabricInformationGuide.cfm
记性真好
【 在 bengalcat (讨厌锐角的獭獭) 的大作中提到: 】
: 汗 补一下citation
: 那个网站是从酸同学那里偷学来的。。
2013/3/14 Thursday
//mid distance//
250y warm up
Set 1:
--- 8 x 100y free on 1'40"
--- odd breathes every 3, even breathes every 5
Set 2:
--- 12 x 50y on 1'
--- des 1-3, 4-6, 7-9, 10-12
Set 3: 5 rounds of (200y + 300y easy)
--- round 1: 200y IM fast, 2'55"
--- round 2: 2 x 100y free fast, 10" rest, 2'30" swim total time
--- round 3: 4 x 50y in IM order fast, 10" rest, 2'50" swim total time
--- round 4: 4 x 50y free fast, 5" rest, 2'35" swim total time
--- round 5, 200y free fast, 2'32"
1hr 20min, 4150y
你这几天量够大的.....
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/3/14 Thursday
: //mid distance//
: 250y warm up
: Set 1:
: --- 8 x 100y free on 1'40"
: --- odd breathes every 3, even breathes every 5
: Set 2:
: --- 12 x 50y on 1'
: --- des 1-3, 4-6, 7-9, 10-12
: Set 3: 5 rounds of (200y + 300y easy)
: ...................
可以想歪么？：）
【 在 pecanlover (SheRox) 的大作中提到: 】
: 你这几天量够大的.....
看来得研究研究，大小怎么定呢？
【 在 lldyh (咦哈) 的大作中提到: 】
: 你贴的就是我犹豫不定的TYR，后来还是选了SPEEDO，从材质构成上看，没区别
: TYR Durafast Solid Jammer ,53% polyester/47% PBT, $34
: http://www.swimoutlet.com/product_p/1943.htm
: Speedo Solid Endurance Jammer ,50% Polyester/50% PBT, $36
: http://www.swimoutlet.com/product_p/7886.htm?color=9325
: 当然，要感谢獭獭科普这个泳衣材质
: http://www.agonswim.com/fabrics/fabricInformationGuide.cfm
可以lol
【 在 ympc (bear) 的大作中提到: 】
: 可以想歪么？：）
我算明白了，你们都知道酸总是女的。LOL
【 在 pecanlover (SheRox) 的大作中提到: 】
: 可以lol
LOL
【 在 ympc (bear) 的大作中提到: 】
: 我算明白了，你们都知道酸总是女的。LOL
就我不知道。。。
【 在 ympc (bear) 的大作中提到: 】
: 我算明白了，你们都知道酸总是女的。LOL
你是明白装糊涂～～～
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 就我不知道。。。
量大的时候还是不要游泳啊酸
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 就我不知道。。。
你有经验？
【 在 bengalcat (讨厌锐角的獭獭) 的大作中提到: 】
: 量大的时候还是不要游泳啊酸
2013/3/18 Monday
//sprint/recovery//
150y warm up
Set 1:
--- 6 x 100y: 50y drill + 50y swim
--- odd are free, even are stroke
Set 2:
--- 6 x 50y on 1'10": 25y kick + 25y swim
Set 3: 2 rounds
--- 6 x 100y free on 1'40" ( choice of 0/1/2), then 200y easy
--- 0: do all 6 at steady pace
--- 1: all out on odds, skip evens
--- 2: skip odds, all out on evens
50min, 2050y
被你们说的，今天量好小。
安而乐的保护，体贴又周到
【 在 pH5 (依然人来人往) 的大作中提到: 】
被你们说的，今天量好小。
2013/3/19 Tuesday
//lactase day//
200y warm up
Set 1:
--- 4 x 200y on 3'05"
--- odd breathes every 3 strokes, even every 5
Set 2:
--- 4 x 150m in IM order: 50y kick + 50y drill + 50y swim
Set 3:
--- 8 x 50y variable sprint on 1'
--- 200y = 100y build + 100y easy
Set 4
--- 4 x 100y all out sprint, 7' each
--- I did 100y free (1'06"), 100y IM (1'16"), 100y free (1'06"), 100y breast (1'24")
200y warm down
1hr 20min, 2800y
有这个牌子么？
【 在 pluto1234 (bolt) 的大作中提到: 】
: 安而乐的保护，体贴又周到
: 被你们说的，今天量好小。
酸酸你弱爆了
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 有这个牌子么？
什么时候我才能强爆一回。。。。
【 在 bengalcat (讨厌锐角的獭獭) 的大作中提到: 】
: 酸酸你弱爆了
强爆~~~~~~哈哈哈
你这回贴强爆了！
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 什么时候我才能强爆一回。。。。
恩。不然打不过獭獭。
【 在 lulushz (lulushz) 的大作中提到: 】
: 强爆~~~~~~哈哈哈
: 你这回贴强爆了！
哈哈，笑死我了！看看酸酸叫獭獭欺负的~~~
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 恩。不然打不过獭獭。
主动还是被动，这个差别很大......
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 什么时候我才能强爆一回。。。。
我还以为误入成人版了。
【 在 pecanlover (SheRox) 的大作中提到: 】
: 主动还是被动，这个差别很大......
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 什么时候我才能强爆一回。。。。
就是，谁开始，找出那个人，罚ta面壁去....
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: 我还以为误入成人版了。
ta
【 在 pecanlover (SheRox) 的大作中提到: 】
: 就是，谁开始，找出那个人，罚ta面壁去....
明明他欺负我 555555
【 在 lulushz (lulushz) 的大作中提到: 】
: 哈哈，笑死我了！看看酸酸叫獭獭欺负的~~~
肿目欺负了
【 在 bengalcat (讨厌锐角的獭獭) 的大作中提到: 】
: 明明他欺负我 555555
2013/3/21
//mid-distance//
150y warm up
Set 1:
--- 8 x 50y swim
--- odd free on 50", even stroke on 1'
Set 2:
--- 400y pull on 7'
--- 4 x 200y smooth on 3'30"
--- 4 x 100y smooth on 1'40"
--- break
--- 4 x 100y fast on 1'30"
--- 4 x 200y strong on 3'15"
--- 400y pull on 7'
Set 3:
--- 6 x 50y
--- odd kick on 1'05", even swim on 55"
100y warm down
1hr 20min, 4150y
不算热身都4000码，太狠了
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/3/21
: //mid-distance//
: 150y warm up
: Set 1:
: --- 8 x 50y swim
: --- odd free on 50", even stroke on 1'
: Set 2:
: --- 400y pull on 7'
: --- 4 x 200y smooth on 3'30"
: --- 4 x 100y smooth on 1'40"
: ...................
都是有氧，而且很多打酱油的，没啥强度。
【 在 lldyh (咦哈) 的大作中提到: 】
: 不算热身都4000码，太狠了
我也想啊，但木有技术，被迫搞无氧
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 都是有氧，而且很多打酱油的，没啥强度。
都这么过来的。假以时日假以时日。
【 在 lldyh (咦哈) 的大作中提到: 】
: 我也想啊，但木有技术，被迫搞无氧
2013/3/25 Monday
//sprint//
100y warm up
Set 1:
--- 4 x 150y: odd swim, even kick/drill/swim by 50s
Set 2:
--- 6 x 100y on 1'40", des
Set 3:
--- 8 x 75y fast kick on 1'40"
Set 4:
--- 12 x 50y on 55", odd fast, even easy
200y warm down
1hr, 2700y
量小下来了？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/3/25 Monday
: //sprint//
: 100y warm up
: Set 1:
: --- 4 x 150y: odd swim, even kick/drill/swim by 50s
: Set 2:
: --- 6 x 100y on 1'40", des
: Set 3:
: --- 8 x 75y fast kick on 1'40"
: Set 4:
: ...................
2013/3/26 Tuesday
//aerobic//
300y warm up
Set 1:
--- 4 x 200y on 3'05"
--- odd breathes every 3 strokes, even every 5
Set 2:
--- 16 x 25y variable sprint on 30"
Set 3: 3 rounds
--- 8 x 50y on 1': 25y drill + 25y swim
--- drills are: streamline flutter kick in round 1, flutter kick arms front at shoulder width in round 2, head-up swim in round 3
--- 400y free build up (my timings were 5'32", 5'29", 5'25")
200y warm down
1hr 30min, 4100y
时间短嘛。 你有啥想法？
【 在 bengalcat (讨厌锐角的獭獭) 的大作中提到: 】
: 量小下来了？
没 没想法，没想法，一点想法都没有
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 时间短嘛。 你有啥想法？
你们master swimming每次训练时间长短还不同的？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 时间短嘛。 你有啥想法？
那现想
【 在 bengalcat (讨厌锐角的獭獭) 的大作中提到: 】
: 没 没想法，没想法，一点想法都没有
恩。礼拜一后面有triclub等着练，所以我们就短点。
【 在 KONA2020 (空拿) 的大作中提到: 】
: 你们master swimming每次训练时间长短还不同的？
你该完了再接着跟triclub游
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 恩。礼拜一后面有triclub等着练，所以我们就短点。
triclub的动作大，容易被踢。。。
【 在 ironman2015 (1/2 ironman x3) 的大作中提到: 】
: 你该完了再接着跟triclub游
2013/3/27 Wednesday
//mid-distance//
300y warm up
Set 1:
--- 8 x 100y free on 1'35"
--- odd breathes every 3 strokes, even every 5
Set 2:
--- 16 x 25y variable sprint on 30"
Set 3: 3 rounds
--- 4 x 75y on 1'15": 50y drill + 25y build up
--- 8 x 50y fast on 50"
--- 100y smooth on 2'
--- 200y fast on 3' (I did 2'31", 2'31", 2,34")
---100y easy on 2'
1hr 30min, 4800y
2013/3/28 Thursday
//kick//
100y warm up
Set 1:
--- 6 x 150y: 25y kick + 50y drill + 75y build swim
Set 2:
--- 12 x 25y UKES on 40" (underwater, kick fast, easy, swim fast)
Set 3: 4 rounds
--- 300y kick (odd rounds fast on 6'30", even rounds easy on 7')
--- 4 x 75y best average swim on 1'30"
1hr 30min, 3700y
2013/4/2 Tuesday
//mid distance and turns//
300y warm up
Set 1:
--- 8 x 100y
--- odd: kick/swim; even: drill/build
Set 2:
--- 12 x 50y on 55", des 1-4
Set 3: 2 rounds of following
--- 150y smooth on 2'45", 5 dolphin kicks at each wall
--- 100y fast on 2'
--- 150y smooth on 2'45", 6 dolphin kicks at each wall
--- 150y fast on 3'
--- 150y smooth on 2'45", 7 dolphin kicks at each wall
--- 200y fast on 4'
100y all out sprint
300y warm down
1hr 20min, 3800y
顶礼膜拜。。。
俺大半年木有游了。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/4/2 Tuesday
: //mid distance and turns//
: 300y warm up
: Set 1:
: --- 8 x 100y
: --- odd: kick/swim; even: drill/build
: Set 2:
: --- 12 x 50y on 55", des 1-4
: Set 3: 2 rounds of following
: --- 150y smooth on 2'45", 5 dolphin kicks at each wall
: ...................
老大你十年不游还是秒杀我~~
【 在 gxz (大狗熊) 的大作中提到: 】
: 顶礼膜拜。。。
: 俺大半年木有游了。。
2013/4/3 Wednesday
//aerobic//
150y warm up
Set 1:
--- 4 x 200y on 3', first two smooth, last two strong
--- odd breathes on the 3rd stroke, even on the 5th
Set 2:
--- 12 x 75y on 1'15", des 1-4
Set 3: 3 rounds
--- 3 x 100y tight interval on 1'25"
--- 2 x 150y on 2'15", first one smooth, second one strong
--- 300y on 5', build
50y warm down
1hr 20min, 4600y
又是4600码，猛男啊
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/4/3 Wednesday
: //aerobic//
: 150y warm up
: Set 1:
: --- 4 x 200y on 3', first two smooth, last two strong
: --- odd breathes on the 3rd stroke, even on the 5th
: Set 2:
: --- 12 x 75y on 1'15", des 1-4
: Set 3: 3 rounds
: --- 3 x 100y tight interval on 1'25"
: ...................
不是美女的么
【 在 lldyh (咦哈) 的大作中提到: 】
: 又是4600码，猛男啊
2013/4/6 Saturday
//distance, 50m pool//
200m warm up
2 x 400m: odd drill/swim free by 50s, even kick/swim choice by 50s
4 x 200m free on 4': 50m fists + 50m swim per 100, des 1-4
4 x 100m free on 1'45": des
4 x 200m back on 4'15": 25m spin drill + 75m swim per 100
8 x 50m on 1': odd back des, even free smooth
8 x 100m free on 1'50": odd straight arm recovery drill, even swim, des by
pairs
8 x 50m free on 1': des 1-4 and 5-8
2 x 200m free on 3'45": first one build up, second one build down
1hr 50min, 5000m
5000米！！！orz
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/4/6 Saturday
: //distance, 50m pool//
: 200m warm up
: 2 x 400m: odd drill/swim free by 50s, even kick/swim choice by 50s
: 4 x 200m free on 4': 50m fists + 50m swim per 100, des 1-4
: 4 x 100m free on 1'45
你一天的极限距离是多少？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/4/6 Saturday
: //distance, 50m pool//
: 200m warm up
: 2 x 400m: odd drill/swim free by 50s, even kick/swim choice by 50s
: 4 x 200m free on 4': 50m fists + 50m swim per 100, des 1-4
: 4 x 100m free on 1'45": des
: 4 x 200m back on 4'15": 25m spin drill + 75m swim per 100
: 8 x 50m on 1': odd back des, even free smooth
: 8 x 100m free on 1'50": odd straight arm recovery drill, even swim, des by
: pairs
: ...................
木有专门玩过这个。一次的训练量上好像还没有突破5字头，按米算的话。
【 在 lldyh (咦哈) 的大作中提到: 】
: 你一天的极限距离是多少？
2013/4/8 Monday
//short distance//
200y warm up
Set 1:
--- 5 x 100y on 1'45": free/back switch by 25s
Set 2: 3 rounds
--- 4 x 75y free build on 1'15"
--- 4 x 50y fast on 1' (round 1 stroke in IM order, round 2 kick, round 3
free)
--- 4 x 25y easy on 30"
Set 3:
--- 3 x 100y free ascending on 1'40" (1'14", 1'24",1'30")
100y warm down
1hr, 2900y
我的意思不是训练，而是如果不停地游下去，饿了可以补充gel，是不是可以搞好几万米
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 木有专门玩过这个。一次的训练量上好像还没有突破5字头，按米算的话。
还真没试过。不过有机会搞个横渡啥的。纽约有个传统赛事，环绕曼哈顿，28麦，一般要七八个小时。俺还只有心动的份。
【 在 lldyh (咦哈) 的大作中提到: 】
: 我的意思不是训练，而是如果不停地游下去，饿了可以补充gel，是不是可以搞好几
万米
七八个小时能下来吗？28迈跑都要5个小时
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 还真没试过。不过有机会搞个横渡啥的。纽约有个传统赛事，环绕曼哈顿，28麦，一般
: 要七八个小时。俺还只有心动的份。
: 万米
也觉得好像不太对啊。
【 在 lldyh (咦哈) 的大作中提到: 】
: 七八个小时能下来吗？28迈跑都要5个小时
看了下去年成绩，第一名7个半小时，大部分人8个多小时完成，好像cut off时间是9个半小时。记录如果我没记错的话是5个多小时。
【 在 lldyh (咦哈) 的大作中提到: 】
: 七八个小时能下来吗？28迈跑都要5个小时
1分钟100米，稳定连续28miles, 7.5小时，和慢跑差不多了。
牛人就是多啊。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 看了下去年成绩，第一名7个半小时，大部分人8个多小时完成，好像cut off时间是9个
: 半小时。记录如果我没记错的话是5个多小时。
看了下，一个人游的成绩往往好于4人接力。不过报名费也太黑了，$1650，游一次折合10个全马比赛
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 看了下去年成绩，第一名7个半小时，大部分人8个多小时完成，好像cut off时间是9个
: 半小时。记录如果我没记错的话是5个多小时。
2013/4/13 Saturday
//recovery, 50m pool//
500m warm up
Set 1:
--- 8 x 50m on 1’
--- 25m drill + 25m swim, choice
Set 2:
--- 4 x 300m pull on 5’30”
--- first 2 smooth, last 2 build up
Set 3:
--- 2 x 200m on 3’15”
--- 4 x 50m fast on 1’
--- 3 x 100m on 1’35”
--- 2 x 50m fast on 1’
1hr 10min, 3100m
2013/4/15 Monday
//short distance//
8 x 50y on 1’: odd head-up/swim by 25s, even fists/swim by 25s
8 x 50y on 1’: odd working on fast start and finish, even working on fast
turns
8 x 50y on 50”: odd head-up/swim by 25s, even fists/swim by 25s
16 x 25y on 30”: 4 rounds of variable sprint
8 x 50y on 45”: odd head-up/swim by 25s, even fists/swim by 25s
8 x 25y UKES on 30”: underwater, kick fast, easy, swim fast
100y warm down
50min, 2300y
2013/4/16 Tuesday
//mid-distance and taper//
300y warm up
Set 1:
--- 4 x 200y: odd drill/swim by 50s, even kick/swim by 50s
--- 16 x 25y on 30”: 4 rounds of variable sprint
Set 2:
--- 4 x 200y free on 3’15”: breathe on every 3/5/3/7 strokes by 50s
--- 8 x 25y free on 30”: odd easy even fast
Set 3:
--- 4 rounds of 3 x 50y on 1’: underwater/swim, drill, easy
--- 3 rounds of 4 x 25y hard on 30”: 3/2/1/0 breathes
Set 4:
--- fast pace 50y fly from the block, not all out: 32”, then 50y easy
--- fast pace 50y breast from the block, not all out: 38”, then 50y easy
1hr 30min, 3600y
2013/4/17 Wednesday
//aerobic and taper//
300y warm up
Set 1:
--- 4 x 200y: odd kick/swim by 50s, even drill/build by 50s
--- 8 x 50y build on 1’: odd stroke, even free
Set 2:
--- 16 x 25y on 30”, every 4th is fast
--- 400y pull
Set 3:
--- 16 x 25y variable sprint on 30”
--- 200y swim smooth
--- 8 x 50y on 1’: odd fast pace, even easy
--- 200y swim smooth
Set 4: 2 rounds
--- 25y build kick on 30”
--- 25y swim on 30”, work on fast break out
--- 50y fast pace on 1’
100y warm down
1hr 20min, 3800y
2013/4/18 Thursday
//lactase day and taper//
250y warm up
Set 1:
--- 4 x 200y on 3’15”: odd breathes every 3rd, even every 5th
--- 3 x 150y on 2’45”: 25y kick + 50y drill + 75y swim
Set 2:
--- 8 x 50y variable sprint on 1’
--- 200y: 100y build + 100y smooth
Set 3: 3 rounds on 8’ each
--- 50y all out sprint from the block (I did fly on 31”, free on 28”,
breast on 37”)
--- 50y easy
1hr 10min, 2400y
2013/5/6 Monday
//recovery//
Set 1:
--- 300y swim, 200y pull, 100y kick
Set 2:
--- 8 x 25y wallbangers on 40”
--- 4 x 75y build and work on dolphin kick after turns, on 1’30”
--- 4 x 50y on 1’, odds are pace, evens are easy
--- repeat above
--- 4 x 75y build and work on dolphin kick after turns, on 1’30”
100y warm down
50min, 2400y
歇了？