2013/5/14 Tuesday //short distance// 200y warm up Set 1: --- 8 x 50y on 1’: 25y head up + 25y swim --- 8 x 25y all out on 45”, 6 dolphin kicks minimum --- 5 x 100y free on 1’25” Set 2: --- 8 x 50y on 1’: 25y kick on stomach + 25y swim --- 8 x 25y kick on 45”: odd sprint, even easy --- 6 x 100y free on 1’30” 100y warm down
2013/5/15 Wednesday //distance// 200y warm up Set 1: --- 6 x 100y: odds are kick/swim, evens are drill/build Set 2: --- 4 x 50y on 55”, des --- 4 x 50y on 50”, des --- 4 x 50y on 45”, des Set 3: 2 rounds --- 100y on 2’30”, 200y on 3’30”, 300y on 4’30”, 400y on 5’30” 50y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/5/15 Wednesday : //distance// : 200y warm up : Set 1: : --- 6 x 100y: odds are kick/swim, evens are drill/build : Set 2: : --- 4 x 50y on 55”, des : --- 4 x 50y on 50”, des : --- 4 x 50y on 45”, des : Set 3: 2 rounds : ...................
2013/5/16 Thursday //lactase day// 100y warm up Set 1: --- 4 x 200y on 3’10”, odd breathes every 3rd stroke, even breathes every 5th. --- 4 x 150y on 2’30”: 25y kick + 50y drill + 75y swim --- 16 x 25y on 30”, variable sprint --- 200y: 100y build up + 100y easy Set 2: --- 4 x (100y all out sprint + 50y easy) on 8’
2013/5/20 Monday //tune-up// 100y warm up Set 1: --- 3 x 200y: swim, kick/swim, drill/swim Set 2: --- 6 x 75y on 1’15”, 1-3 free des, 4-6 stroke des --- 6 x 50y on 55”, 1-3 free des, 4-6 stroke des --- 6 x 25y on 35”, 1-3 free des, 4-6 stroke des Set 4: --- 4 x 150y pull on 2’20” --- 2 x 75y on 1’15” build, 2 x 50y on 55” fast, 2x 25” on 30” sprint 100y warm down
2013/5/21 Tuesday //mid-distance// 200y warm up 8 x 100y on 1’40”, 5 dolphin kicks at each wall 8 x 25y, odds are all out on 15”, evens are easy on 45” 600y pull, build up 4 x (3 x 50y), kick/drill/fast swim, all on 1’, IM order 400y swim, negative split 3 x (4 x 75y), easy/easy/easy/fast, all on 1’30”, choice 200y fast swim 100y warm down
2013/5/24 Friday //distance// 100y warm up Set 1: --- 9 x 50y on 50”, pace work Set 2: --- 100y, 200y, 300y, 400y, 400y, 300y, 200y, 100y, everything on 1’35” per 100y pace Set 3: --- 6 x 25y on 30”, smooth and stretch out --- 200y easy
2013/5/28 Tuesday //aerobic// 6 x 100y free on 1’35” 6 x 125y on 2’20”: 50y kick + 75y build 6 x 100y free on 1’30: 5 x 150y on 2’30”: 50y drill + 100y build 6 x 100y free on 1’45”: des by pairs 4 x 200y free on 3’15”, 3’15”, 3’ and 2’45” 100y warm down
2013/5/29 Wednesday //100s// 100y warm up Set 1: --- 6 x 100y: 25y kick + 50y drill + 25y build --- 4 rounds of 4 x 25y on 30”, variable sprint Set 2: --- 4 x 100y on 1’35”, 2 rounds of 3 x 25y on 40” (kick, scull, build) --- 4 x 100y on 1’35”, 2 rounds of 3 x 25y on 40” (kick, scull, build) --- 4 x 100y on 1’25”, 2 rounds of 3 x 25y on 40” (kick, scull, build) --- 4 x 100y on 1’20”, 2 rounds of 3 x 25y on 40” (kick, scull, build) --- 4 x 100y all out on 1’40”, 6 x 25y easy
2013/6/4 Tuesday //stroke/IM// 400y warm up 3 x 200y: swim, kick, drills 6 x 50y kick on 1’10” 6 x 75y on 1’20”: odd strokes, even drills 8 x 50y swim on 55”: odd easy, even fast 5 x 200y on 3’20”: 200y stroke or IM, 150y stroke/50y free, 100y stroke/ 100y free, 50y stroke/150y free, 200y free build 200y pull 8 x 50y stroke on 1’ 100y warm down
2013/6/5 Wednesday 200y warm up Set 1: --- 4 x 75y on 1’50”: 50y kick on the side + 25y swim --- 4 x 100y free, des SPL each 100 (I did 16, 15, 14, 13) Set 2: --- 7 x 100y on 1’40”: 100y stroke, 75 stroke + 25y free, 50y stroke + 50y free, 25y stroke + 75y free, 100y free, 2 x (50y stroke + 50y free) --- 3 x 200y cruise on 3’, working on turns --- 4 x 75y on 1’30”: mid 25y stroke --- 3 x 50y sprint on 45”, 40”, 35” --- 3 x 100y cruise on 1’40”, working on turns --- 4 x 125y on 2’15”: odd breath every 3 strokes, even every 5 strokes --- 3 x 50y sprint on 45”, 40”, 35” --- 4 x 50y easy on 1’
2013/6/11 Tuesday //stroke/IM// 200y warm up Set 1: --- 8 x 75y on 1’25”, kick/drill/swim, odd are free, even are stroke --- 8 x 50y on 1’, 1-4 des free, 5-8 des stroke Set 2: --- 4 x 100y free on 1’30” --- 4 x 50y free on 1’10”, 200 pace --- 4 x 100y free on 1’30” --- 2 x 50y free on 1’10”, 100 pace --- 300y easy --- 4 x 100y stroke or IM on 1’45” --- 4 x 50y stroke on 1’15”, 200 pace --- 4 x 100y stroke or IM on 1’45” --- 2 x 50y stroke on 1’15”, 100 pace --- 300y easy
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/6/11 Tuesday : //stroke/IM// : 200y warm up : Set 1: : --- 8 x 75y on 1’25”, kick/drill/swim, odd are free, even are stroke : --- 8 x 50y on 1’, 1-4 des free, 5-8 des stroke : Set 2: : --- 4 x 100y free on 1’30” : --- 4 x 50y free on 1’10”, 200 pace : --- 4 x 100y free on 1’30” : ...................
2013/6/12 Wednesday //stroke/IM// 400y warm up Set 1: --- 300y free, 200y kick, 100y IM Set 2: --- 200y IM on 3’30” --- 150y free/stroke/free on 2’30” --- 100y IM on 1’45” --- 75y free/stroke/free on 1’30” --- 50y stroke on 1’ --- 25y free on 45” --- 25y stroke on 45” --- 50y free on 1’ --- 75y stroke/free/stroke on 1’30” --- 100y IM on 1’45” --- 150y stroke/free/stroke on 2’30” --- 200y IM on 3’30” --- 100y easy --- 8 x 75y on 1’25” (50 fly/25 bk, 50 bk/25 br, 50 br/25 fr, 50 fr/25 fly, 2 rounds) --- 100y easy --- 6 x 50y free fast on 50” --- 16 x 25y IM order on 40”, odd fast swim, even underwater kick --- 3 x (50y stroke on 1’, 100y free on 1’30”), stroke in IM order 100y warm down
2013/6/18 Tuesday //mid distance// 200y warm up Set 1: --- 300y swim, 200y drills, 100y kick Set 2: --- 8 x 50y swim on 1’, des by 4 --- 8 x 50y kick on 1’10”, des by 4 Set 3: 2 rounds --- 2 x 100y on 1’45”: 50y drill + 50y swim --- 4 x 50y variable speed kick on 1’10” --- 200y fast swim on 3’ 100y warm down
2013/6/24 Monday //stroke/IM// 200y warm up --- 300y swim, 200y pull, 100y kick --- 4 x 125y on 1'50": 100y build free + 25y stroke in IM order --- 16 x 25y on 30", 4 rounds of IM order --- 400y pull --- 8 x 75y: 1-4 are free on 1'10" des, 5-8 are stroke on 1'20" des --- 4 x 25y on 35": odd underwater kick, even sprint 50y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/6/24 Monday : //stroke/IM// : 200y warm up : --- 300y swim, 200y pull, 100y kick : --- 4 x 125y on 1'50": 100y build free + 25y stroke in IM order : --- 16 x 25y on 30", 4 rounds of IM order : --- 400y pull : --- 8 x 75y: 1-4 are free on 1'10" des, 5-8 are stroke on 1'20" des : --- 4 x 25y on 35": odd underwater kick, even sprint : 50y warm down : ...................
2013/6/25 Tuesday //aerobic// 200m warm up Set 1: --- 4 x 200m: 50m scull + 150m swim, odd free, even stroke --- 4 x 100m on 2': drill/build Set 2: --- rounds 1-3: 300m pull, then 6 x 50m on 1', odd fast even easy --- round 4: 300m kick, then 6 x 50m fast on 50"
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/6/25 Tuesday : //aerobic// : 200m warm up : Set 1: : --- 4 x 200m: 50m scull + 150m swim, odd free, even stroke : --- 4 x 100m on 2': drill/build : Set 2: : --- rounds 1-3: 300m pull, then 6 x 50m on 1', odd fast even easy : --- round 4: 300m kick, then 6 x 50m fast on 50" : 1hr 30min,3800m
2013/7/10 Wednesday //IM// 250y warm up Set 1: --- 6 x 100y free on 1'40", breathe on every 3/5/5/3/5/5 strokes Set 2: --- 4 rounds of 3 x 50y on 1' --- rounds in IM order Set 3: --- 3 x 200y IM on 3'30", then 200y easy kick --- 3 x 200y free on 3'10", then 200y easy kick
2013/7/16 Tuesday //IM// 300m warm up Set 1: --- 5 x 100m free on 1'50" Set 2: --- 4 rounds of 3 x 50m on 1'15", des 1-3 --- odd rounds free, even rounds stroke Set 3: --- 6 x 150m IM on 3'10" --- odd skip best stroke, even skip worst stroke
2013/7/17 Wednesday //aerobic// 6 x 100y on 1'45": 50y stroke build + 50y free smooth 3 rounds of (200y pull on 3' + 2 x 50y smooth on 1'), des the pull by round 6 x 100y on 1'45": 50y kick + 50y swim 6 x 75y on 1'30": odd 50y drill + 25y build, even smooth swim 6 x 100y on 1'45": swim, des 1-3 and hold pace 4-6 6 x 50y on 1', ascending as warm down
2013/7/18 Thursday //lactose day// 4 x 200m free on 4', odd breathes every 3, even every 5 4 x 150m kick/drill/swim, IM order 6 x 50m on 1', 1/3 fast, 2/3 fast, all fast, 2 rounds 100m easy 4 x (100m all out sprint + 50m easy) on 8'
2013/7/22 Monday //IM// Set 1: --- 4 x 200y: swim, kick, pull, IM drills Set 2: --- 5 x 75y free on 1'10", build --- 4 x 100y on 1'45": 50y free + 50y stroke --- 3 x 75y free on 1'10", des Set 3: --- 8 x 50y on 55", IM order 2 rounds Set 4: --- 100y, 75y, 50y, 25y kick
简单一头豚啊，我35分钟都没游完1K 【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/7/22 Monday : //IM// : Set 1: : --- 4 x 200y: swim, kick, pull, IM drills : Set 2: : --- 5 x 75y free on 1'10", build : --- 4 x 100y on 1'45": 50y free + 50y stroke : --- 3 x 75y free on 1'10", des : Set 3: : --- 8 x 50y on 55", IM order 2 rounds : ...................
2013/7/23 Tuesday //mid-distance// Set 1: --- 300m swim, 200m pull, 100m kick Set 2: --- 6 x 50m stroke drills on 1'15", IM order --- 2 x 300m swim on 6': mid 100m is best stroke Set 3: --- 4 x 50m worst stroke swim on 1'15" --- 2 x 200m swim on 3'45": 100m modest + 100m fast Set 4: --- 4 x 50m free drills on 1'15" --- 2 x 200m free on 3'45" --- 2 x 200m IM on 4' 100m warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/7/23 Tuesday : //mid-distance// : Set 1: : --- 300m swim, 200m pull, 100m kick : Set 2: : --- 6 x 50m stroke drills on 1'15", IM order : --- 2 x 300m swim on 6': mid 100m is best stroke : Set 3: : --- 4 x 50m worst stroke swim on 1'15" : --- 2 x 200m swim on 3'45": 100m modest + 100m fast : ...................
2013/7/25 Thursday //recovery// 300m warm up Set 1: --- 400m nice and smooth --- 8 x 50m variable sprint on 1' Set 2: 3 rounds --- 4 x 50m on 1'20": 25m breast stretched out + 25m flutter kick on the stomach with arms at sides --- 100m: 75m fast + 25m easy Set 3: --- 3 x 100m free best average on 2', then 200m easy --- 6 x 50m free hold pace from the 100m on 1', then 200m easy
2013/7/29 Monday //stroke/IM// 300y warm up Set 1: --- 200y swim, 200y kick, 100y pull Set 2: --- 4 x 50y on 1'05", kick, swim, drill, fast swim --- 4 rounds, in IM order --- 200y IM fast Set 3: --- 4 x 100y pull on 1'30" --- 6 x 50y on 50", des 1-3 and 4-6 200y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/7/29 Monday : //stroke/IM// : 300y warm up : Set 1: : --- 200y swim, 200y kick, 100y pull : Set 2: : --- 4 x 50y on 1'05", kick, swim, drill, fast swim : --- 4 rounds, in IM order : --- 200y IM fast : Set 3: : ...................
2012/7/20 Tuesday //kick// 200m warm up Set 1: --- 4 x 150m --- odd free swim, even IM drills Set 2: 3 rounds --- 2 x 100m kick on 2'30" --- 2 x 100m build up swim --- odd rounds free swim on 1'50", even strokes on 2' Set 3: 2 rounds --- 2 x 50m kick on 1'20" --- 2 x 150m swim on 2'45" Set 4: --- 2 x 150m kick --- 2 x 50m fast stroke swim --- cramped out after 200m kick
2013/7/31 Wednesday //mid-distance// 200y warm up Set 1: --- 3 x 100y: kick/swim, drill/swim, build, 5" rest --- 4 rounds Set 2: --- 6 x 50y on 50", hold pace (~38-39" for me) --- 3 x 100y on 1'35", des --- 2 x 150y on 2'15", negative split, then 1' rest --- 300y fast swim (4'03" for me) --- 100y easy Set 3: --- 3 x 300y pull on 5', 4'40', and 4'20" --- 4 x 200y build : odd stroke or IM on 3'20", even free on 3'
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/7/31 Wednesday : //mid-distance// : 200y warm up : Set 1: : --- 3 x 100y: kick/swim, drill/swim, build, 5" rest : --- 4 rounds : Set 2: : --- 6 x 50y on 50", hold pace (~38-39" for me) : --- 3 x 100y on 1'35", des : --- 2 x 150y on 2'15", negative split, then 1' rest : ...................
2013/8/1 Thursday //bring a friend day// 200m warm up Set 1: --- 6 x 100m drill/swim on 2', odd free, even choice --- 2 x 50m build on 1' Set 2: --- 6 x 50m on 1'30": 25m underwater kick + 25m easy swim --- 2 x 100m IM on 2', working on underwater, 5+ dolphin kicks for fly and 2 pullouts for breast Set 3: --- 15' vertical kick and passing weighting ball around Set 4: --- 2-person swim: the front person pulls and the back person kicks, back person holding front person's ankles --- 2 x 50m free, 2 x 50m breast, 2 x 50m back Set 5: 2 rounds --- 3 x 100m pull on 1'50", 2 build and 1 fast
现在怎么开始游25m的泳池呢？ 【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/8/1 Thursday : //bring a friend day// : 200m warm up : Set 1: : --- 6 x 100m drill/swim on 2', odd free, even choice : --- 2 x 50m build on 1' : Set 2: : --- 6 x 50m on 1'30": 25m underwater kick + 25m easy swim : --- 2 x 100m IM on 2', working on underwater, 5+ dolphin kicks for fly and 2 : pullouts for breast : ...................
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/8/1 Thursday : //bring a friend day// : 200m warm up : Set 1: : --- 6 x 100m drill/swim on 2', odd free, even choice : --- 2 x 50m build on 1' : Set 2: : --- 6 x 50m on 1'30": 25m underwater kick + 25m easy swim : --- 2 x 100m IM on 2', working on underwater, 5+ dolphin kicks for fly and 2 : pullouts for breast : ...................
2013/8/5 Monday //tune up// 150y warm up 10 x 100y: 4 free, 3 kick, 2 IM, 1 sprint, 10" rest 10 x 50y on 55": 4 free, 3 breast, 2 back, 1 fly 10 x 25y on 40": odd underwater kick, even easy 4 x 50y free on 50" 4 x 25y scull on 40" 150y easy warm down
2013/8/6 Tuesday //anaerobic// 500m warm up Set 1: --- 6 x 100m: odd free on 1'50", even stroke on 2' --- 4 x 150m on 3': breathes every 3/5/7 by 50m Set 2： --- 2 x 50m kick on 1'15", one fast one easy --- 2 x 50m swim on 1'05", one fast one easy --- 5 rounds --- 100m easy Set 3: --- 4 x 100m on 2' variable sprint: easy/fast, fast/easy, all easy, all fast--- 2 rounds 100m warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2013/8/6 Tuesday : //anaerobic// : 500m warm up : Set 1: : --- 6 x 100m: odd free on 1'50", even stroke on 2' : --- 4 x 150m on 3': breathes every 3/5/7 by 50m : Set 2： : --- 2 x 50m kick on 1'15", one fast one easy : --- 2 x 50m swim on 1'05", one fast one easy : --- 5 rounds : ...................
2013/8/7 Wednesday //kick// 300y warm up Set 1: --- 3 x 200y: drill/swim/kick/swim --- 6 x 100y free on 1'45": working on turns and underwater Set 2: 2 rounds --- 3 x 100y on 1'40": 4-beat kick, 6-beat kick, 8-beat kick --- 300y fast with 6-beat kick Set 3: --- 4 rounds of 3 x 50y des on 1': drive the speed up with kicks --- 3 x 200y pull on 3', build --- 6 x 50y on 1': odd all out, even easy
2013/8/8 Thursday //50s// 400m warm up Set 1: --- 10 x 50m on 55", choice of stroke --- 8 x 50m on 1'05", pair of strokes in IM order, 25m drill + 25m build --- 6 x 50m free on 1', first and last quarters fast, middle 25m easy --- 4 x 50m dolphin kick on the back on 1'30", des --- 50m all out (39"), 50m easy Set 2: --- 10 x 50m on 1', des 1-10 --- 8 x 50m on 1'05", pair of strokes in IM order, 50m drill, then 50m build--- 6 x 50m free on 1': fast on 1/3, 2/3, and all 50m, twice thru --- 4 x 50m kick on the back on 1'30", odd flutter even breast kick --- 50m all out (39"), 50m easy 100m warm down
歇完了。又开始游了。
最近travel太多。。。
【 在 pecanlover (SheRox) 的大作中提到: 】
: 歇了？
2013/5/14 Tuesday
//short distance//
200y warm up
Set 1:
--- 8 x 50y on 1’: 25y head up + 25y swim
--- 8 x 25y all out on 45”, 6 dolphin kicks minimum
--- 5 x 100y free on 1’25”
Set 2:
--- 8 x 50y on 1’: 25y kick on stomach + 25y swim
--- 8 x 25y kick on 45”: odd sprint, even easy
--- 6 x 100y free on 1’30”
100y warm down
1hr, 2600y
2013/5/15 Wednesday
//distance//
200y warm up
Set 1:
--- 6 x 100y: odds are kick/swim, evens are drill/build
Set 2:
--- 4 x 50y on 55”, des
--- 4 x 50y on 50”, des
--- 4 x 50y on 45”, des
Set 3: 2 rounds
--- 100y on 2’30”, 200y on 3’30”, 300y on 4’30”, 400y on 5’30”
50y warm down
1hr 10min, 3450y
为啥昨天短程量也小，今天长程量大？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/5/15 Wednesday
: //distance//
: 200y warm up
: Set 1:
: --- 6 x 100y: odds are kick/swim, evens are drill/build
: Set 2:
: --- 4 x 50y on 55”, des
: --- 4 x 50y on 50”, des
: --- 4 x 50y on 45”, des
: Set 3: 2 rounds
: ...................
难道不是这样么。。。
不过两天我都没游完，1个半小时的训练我我昨天游了一小时走人。。今天是游到1小时多一点抽筋了。。。
【 在 lldyh (咦哈) 的大作中提到: 】
: 为啥昨天短程量也小，今天长程量大？
没经验，孤陋寡闻哈。。。等下周garmin 310XT到手后，可以正式测一下100码、1000码
是神马水平，要不然以后连提高的起点在哪里都不知道
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 难道不是这样么。。。
: 不过两天我都没游完，1个半小时的训练我我昨天游了一小时走人。。今天是游到1小时
: 多一点抽筋了。。。
2013/5/16 Thursday
//lactase day//
100y warm up
Set 1:
--- 4 x 200y on 3’10”, odd breathes every 3rd stroke, even breathes every 5th.
--- 4 x 150y on 2’30”: 25y kick + 50y drill + 75y swim
--- 16 x 25y on 30”, variable sprint
--- 200y: 100y build up + 100y easy
Set 2:
--- 4 x (100y all out sprint + 50y easy) on 8’
1hr 20min, 2700y
2013/5/20 Monday
//tune-up//
100y warm up
Set 1:
--- 3 x 200y: swim, kick/swim, drill/swim
Set 2:
--- 6 x 75y on 1’15”, 1-3 free des, 4-6 stroke des
--- 6 x 50y on 55”, 1-3 free des, 4-6 stroke des
--- 6 x 25y on 35”, 1-3 free des, 4-6 stroke des
Set 4:
--- 4 x 150y pull on 2’20”
--- 2 x 75y on 1’15” build, 2 x 50y on 55” fast, 2x 25” on 30” sprint
100y warm down
1hr, 2900y
我嫉妒的想把你们这些牛人都毙了~~~~
2013/5/21 Tuesday
//mid-distance//
200y warm up
8 x 100y on 1’40”, 5 dolphin kicks at each wall
8 x 25y, odds are all out on 15”, evens are easy on 45”
600y pull, build up
4 x (3 x 50y), kick/drill/fast swim, all on 1’, IM order
400y swim, negative split
3 x (4 x 75y), easy/easy/easy/fast, all on 1’30”, choice
200y fast swim
100y warm down
1hr 20min, 4000y
support
【 在 lulushz (lulushz) 的大作中提到: 】
: 我嫉妒的想把你们这些牛人都毙了~~~~
她连像我这种水平的都要突突了，你还逃得掉？
【 在 ironman2015 (1/2 ironman x3) 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 (Wed May 22 13:19:12 2013, 美东)
:
: support
:
: 【 在 lulushz (lulushz) 的大作中提到: 】
: : 我嫉妒的想把你们这些牛人都毙了~~~~
:
:
: --
: http://www.geoffwhite.ws/images/triathlonanimationgif.gif
: http://www.mitbbs.com/bbsdoc/Tri.html
:
lol 机关枪厉害啊
【 在 lldyh (咦哈) 的大作中提到: 】
: 她连像我这种水平的都要突突了，你还逃得掉？
2013/5/22 Wednesday
今儿没游，跑了5迈，大概42分。
半年多没跑过了，心肺感觉还好，腿脚是残了。。。
我现在跑1迈都要11分钟，也算身残志坚了
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/5/22 Wednesday
: 今儿没游，跑了5迈，大概42分。
: 半年多没跑过了，心肺感觉还好，腿脚是残了。。。
2013/5/23 Thursday
5-mile running, 47’
昨天跑的大腿酸疼，本想今天慢跑完了该消灭累积的乳酸了吧，结果更酸了。
跑步就没不酸的。
2013/5/24 Friday
//distance//
100y warm up
Set 1:
--- 9 x 50y on 50”, pace work
Set 2:
--- 100y, 200y, 300y, 400y, 400y, 300y, 200y, 100y, everything on 1’35”
per 100y pace
Set 3:
--- 6 x 25y on 30”, smooth and stretch out
--- 200y easy
1hr, 2900y
2013/5/28 Tuesday
//aerobic//
6 x 100y free on 1’35”
6 x 125y on 2’20”: 50y kick + 75y build
6 x 100y free on 1’30:
5 x 150y on 2’30”: 50y drill + 100y build
6 x 100y free on 1’45”: des by pairs
4 x 200y free on 3’15”, 3’15”, 3’ and 2’45”
100y warm down
1hr 20min, 4200y
最近实在太忙了，可是游泳一停下来就前功尽弃，真不知道该怎么办了。
希望还能勉强保持一周三次。
一周三次，每次4000的量，保持水平是应该没问题的，如果着重技术的话，至少长距离还是很有可能提高的。我现在基本是一周3-4次，每次2-3000yard。还是不断地进步的。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 最近实在太忙了，可是游泳一停下来就前功尽弃，真不知道该怎么办了。
: 希望还能勉强保持一周三次。
2013/5/29 Wednesday
//100s//
100y warm up
Set 1:
--- 6 x 100y: 25y kick + 50y drill + 25y build
--- 4 rounds of 4 x 25y on 30”, variable sprint
Set 2:
--- 4 x 100y on 1’35”, 2 rounds of 3 x 25y on 40” (kick, scull, build)
--- 4 x 100y on 1’35”, 2 rounds of 3 x 25y on 40” (kick, scull, build)
--- 4 x 100y on 1’25”, 2 rounds of 3 x 25y on 40” (kick, scull, build)
--- 4 x 100y on 1’20”, 2 rounds of 3 x 25y on 40” (kick, scull, build)
--- 4 x 100y all out on 1’40”, 6 x 25y easy
1hr 20min, 3850y
多谢鼓励
【 在 chipncharge (feel the touch) 的大作中提到: 】
: 一周三次，每次4000的量，保持水平是应该没问题的，如果着重技术的话，至少长距离
: 还是很有可能提高的。我现在基本是一周3-4次，每次2-3000yard。还是不断地进步
的。
2013/5/30 Thursday
今天又悲催了，下班到家大半个小时都没找到车位，游泳泡汤。
只好跑步，5迈41分钟。今天90多度，跑到最后感觉整个脑袋都要烧着了。。。。。
2013/6/4 Tuesday
//stroke/IM//
400y warm up
3 x 200y: swim, kick, drills
6 x 50y kick on 1’10”
6 x 75y on 1’20”: odd strokes, even drills
8 x 50y swim on 55”: odd easy, even fast
5 x 200y on 3’20”: 200y stroke or IM, 150y stroke/50y free, 100y stroke/
100y free, 50y stroke/150y free, 200y free build
200y pull
8 x 50y stroke on 1’
100y warm down
1hr 20min, 3850y
有量又有速度，，厉害
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/6/4 Tuesday
: //stroke/IM//
: 400y warm up
: 3 x 200y: swim, kick, drills
: 6 x 50y kick on 1’10”
: 6 x 75y on 1’20”: odd strokes, even drills
: 8 x 50y swim on 55”: odd easy, even fast
: 5 x 200y on 3’20”: 200y stroke or IM, 150y stroke/50y free, 100y stroke/: 100y free, 50y stroke/150y free, 200y free build
: 200y pull
: ...................
专业的训练日记，赞
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/6/4 Tuesday
: //stroke/IM//
: 400y warm up
: 3 x 200y: swim, kick, drills
: 6 x 50y kick on 1’10”
: 6 x 75y on 1’20”: odd strokes, even drills
: 8 x 50y swim on 55”: odd easy, even fast
: 5 x 200y on 3’20”: 200y stroke or IM, 150y stroke/50y free, 100y stroke/: 100y free, 50y stroke/150y free, 200y free build
: 200y pull
: ...................
2013/6/5 Wednesday
200y warm up
Set 1:
--- 4 x 75y on 1’50”: 50y kick on the side + 25y swim
--- 4 x 100y free, des SPL each 100 (I did 16, 15, 14, 13)
Set 2:
--- 7 x 100y on 1’40”: 100y stroke, 75 stroke + 25y free, 50y stroke + 50y free, 25y stroke + 75y free, 100y free, 2 x (50y stroke + 50y free)
--- 3 x 200y cruise on 3’, working on turns
--- 4 x 75y on 1’30”: mid 25y stroke
--- 3 x 50y sprint on 45”, 40”, 35”
--- 3 x 100y cruise on 1’40”, working on turns
--- 4 x 125y on 2’15”: odd breath every 3 strokes, even every 5 strokes
--- 3 x 50y sprint on 45”, 40”, 35”
--- 4 x 50y easy on 1’
1hr 20min, 3800y
2013/6/11 Tuesday
//stroke/IM//
200y warm up
Set 1:
--- 8 x 75y on 1’25”, kick/drill/swim, odd are free, even are stroke
--- 8 x 50y on 1’, 1-4 des free, 5-8 des stroke
Set 2:
--- 4 x 100y free on 1’30”
--- 4 x 50y free on 1’10”, 200 pace
--- 4 x 100y free on 1’30”
--- 2 x 50y free on 1’10”, 100 pace
--- 300y easy
--- 4 x 100y stroke or IM on 1’45”
--- 4 x 50y stroke on 1’15”, 200 pace
--- 4 x 100y stroke or IM on 1’45”
--- 2 x 50y stroke on 1’15”, 100 pace
--- 300y easy
1hr 20min, 4000y
这个200 pace 是什么意思？stroke 是不是夹着pullbouy但手上不带paddle?
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/6/11 Tuesday
: //stroke/IM//
: 200y warm up
: Set 1:
: --- 8 x 75y on 1’25”, kick/drill/swim, odd are free, even are stroke
: --- 8 x 50y on 1’, 1-4 des free, 5-8 des stroke
: Set 2:
: --- 4 x 100y free on 1’30”
: --- 4 x 50y free on 1’10”, 200 pace
: --- 4 x 100y free on 1’30”
: ...................
2013/6/12 Wednesday
//stroke/IM//
400y warm up
Set 1:
--- 300y free, 200y kick, 100y IM
Set 2:
--- 200y IM on 3’30”
--- 150y free/stroke/free on 2’30”
--- 100y IM on 1’45”
--- 75y free/stroke/free on 1’30”
--- 50y stroke on 1’
--- 25y free on 45”
--- 25y stroke on 45”
--- 50y free on 1’
--- 75y stroke/free/stroke on 1’30”
--- 100y IM on 1’45”
--- 150y stroke/free/stroke on 2’30”
--- 200y IM on 3’30”
--- 100y easy
--- 8 x 75y on 1’25” (50 fly/25 bk, 50 bk/25 br, 50 br/25 fr, 50 fr/25 fly, 2 rounds)
--- 100y easy
--- 6 x 50y free fast on 50”
--- 16 x 25y IM order on 40”, odd fast swim, even underwater kick
--- 3 x (50y stroke on 1’, 100y free on 1’30”), stroke in IM order
100y warm down
1hr 30min, 4250y
200 pace 是说按照比赛游200的速度游。
stroke是指freestyle以外的三个泳姿
【 在 poolman (96MPG) 的大作中提到: 】
: 这个200 pace 是什么意思？stroke 是不是夹着pullbouy但手上不带paddle?
赞！
2013/6/18 Tuesday
//mid distance//
200y warm up
Set 1:
--- 300y swim, 200y drills, 100y kick
Set 2:
--- 8 x 50y swim on 1’, des by 4
--- 8 x 50y kick on 1’10”, des by 4
Set 3: 2 rounds
--- 2 x 100y on 1’45”: 50y drill + 50y swim
--- 4 x 50y variable speed kick on 1’10”
--- 200y fast swim on 3’
100y warm down
1hr, 2900y
最近两三周只能保证每周游两次，明显感觉保持不住状态啊。。。
谢谢lulu鼓励
【 在 lulushz (lulushz) 的大作中提到: 】
: 赞！
我也差不多，晚上去学游泳小孩太多游不开，所以这周开始改到早上游
不过早上的问题是不知道早饭怎么吃
【 在 pH5 (依然人来人往) 的大作中提到: 】
最近两三周只能保证每周游两次，明显感觉保持不住状态啊。。。
我一般早上游的话都要吃两次早饭。
【 在 pluto1234 (bolt) 的大作中提到: 】
: 我也差不多，晚上去学游泳小孩太多游不开，所以这周开始改到早上游
: 不过早上的问题是不知道早饭怎么吃
: 最近两三周只能保证每周游两次，明显感觉保持不住状态啊。。。
2013/6/24 Monday
//stroke/IM//
200y warm up
--- 300y swim, 200y pull, 100y kick
--- 4 x 125y on 1'50": 100y build free + 25y stroke in IM order
--- 16 x 25y on 30", 4 rounds of IM order
--- 400y pull
--- 8 x 75y: 1-4 are free on 1'10" des, 5-8 are stroke on 1'20" des
--- 4 x 25y on 35": odd underwater kick, even sprint
50y warm down
50min, 2850y
不吃呗，这样燃脂LOL
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 我一般早上游的话都要吃两次早饭。
花样太多了。。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/6/24 Monday
: //stroke/IM//
: 200y warm up
: --- 300y swim, 200y pull, 100y kick
: --- 4 x 125y on 1'50": 100y build free + 25y stroke in IM order
: --- 16 x 25y on 30", 4 rounds of IM order
: --- 400y pull
: --- 8 x 75y: 1-4 are free on 1'10" des, 5-8 are stroke on 1'20" des
: --- 4 x 25y on 35": odd underwater kick, even sprint
: 50y warm down
: ...................
六点起，六点一刻下水，吃多了游不舒服，不吃觉得没劲游不起来。真难把握
【 在 pH5 (依然人来人往) 的大作中提到: 】
我一般早上游的话都要吃两次早饭。
那肯定直接低血糖了。。。
你又冒泡了？
【 在 pecanlover (SheRox) 的大作中提到: 】
: 不吃呗，这样燃脂LOL
早上入水那一下销魂吧。。哈哈哈
【 在 pluto1234 (bolt) 的大作中提到: 】
: 六点起，六点一刻下水，吃多了游不舒服，不吃觉得没劲游不起来。真难把握
: 我一般早上游的话都要吃两次早饭。
2013/6/25 Tuesday
//aerobic//
200m warm up
Set 1:
--- 4 x 200m: 50m scull + 150m swim, odd free, even stroke
--- 4 x 100m on 2': drill/build
Set 2:
--- rounds 1-3: 300m pull, then 6 x 50m on 1', odd fast even easy
--- round 4: 300m kick, then 6 x 50m fast on 50"
1hr 30min,3800m
summer season开始了。。。long course累死人。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/6/25 Tuesday
: //aerobic//
: 200m warm up
: Set 1:
: --- 4 x 200m: 50m scull + 150m swim, odd free, even stroke
: --- 4 x 100m on 2': drill/build
: Set 2:
: --- rounds 1-3: 300m pull, then 6 x 50m on 1', odd fast even easy
: --- round 4: 300m kick, then 6 x 50m fast on 50"
: 1hr 30min,3800m
冒泡，冒泡，准备出山了，哈哈
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 那肯定直接低血糖了。。。
: 你又冒泡了？
原来你都在山里呢？
我准备进山了。
【 在 pecanlover (SheRox) 的大作中提到: 】
: 冒泡，冒泡，准备出山了，哈哈
2013/7/10 Wednesday
//IM//
250y warm up
Set 1:
--- 6 x 100y free on 1'40", breathe on every 3/5/5/3/5/5 strokes
Set 2:
--- 4 rounds of 3 x 50y on 1'
--- rounds in IM order
Set 3:
--- 3 x 200y IM on 3'30", then 200y easy kick
--- 3 x 200y free on 3'10", then 200y easy kick
1hr, 3050y
在加州山里跑了一圈，两周多没游，又从零开始。。。。
兴致勃勃的想在lake tahoe里刨两下，结果冷的我站半分钟就跳出来了。。。。
更悲催的是在三番遇上韩亚crash, 结果航班被取消，在机场滞留30多小时。我就在登
机口看人们登机下机登机下机登机下机。。。。
三番。。。。。
不过塔皓就是冷，感觉不穿个超厚wetsuit肯定受不了
【 在 pH5 (依然人来人往) 的大作中提到: 】
在加州山里跑了一圈，两周多没游，又从零开始。。。。兴致勃勃的想在lake tahoe里刨两下，结果冷的我站半分钟就跳出来了。。。。更悲催的是在三番遇上韩亚crash,
结果航班........
为啥要点点点三番？
【 在 pluto1234 (bolt) 的大作中提到: 】
: 三番。。。。。
: 不过塔皓就是冷，感觉不穿个超厚wetsuit肯定受不了
: 在加州山里跑了一圈，两周多没游，又从零开始。。。。兴致勃勃的想在lake tahoe里
: 刨两下，结果冷的我站半分钟就跳出来了。。。。更悲催的是在三番遇上韩亚crash,
: 结果航班........
2013/7/16 Tuesday
//IM//
300m warm up
Set 1:
--- 5 x 100m free on 1'50"
Set 2:
--- 4 rounds of 3 x 50m on 1'15", des 1-3
--- odd rounds free, even rounds stroke
Set 3:
--- 6 x 150m IM on 3'10"
--- odd skip best stroke, even skip worst stroke
50min, 2300m
2013/7/17 Wednesday
//aerobic//
6 x 100y on 1'45": 50y stroke build + 50y free smooth
3 rounds of (200y pull on 3' + 2 x 50y smooth on 1'), des the pull by round
6 x 100y on 1'45": 50y kick + 50y swim
6 x 75y on 1'30": odd 50y drill + 25y build, even smooth swim
6 x 100y on 1'45": swim, des 1-3 and hold pace 4-6
6 x 50y on 1', ascending as warm down
1hr 10min, 3450y
从我有限的几次在三番起降的经历都是各种delay，cancel，超售不让上飞机，，，，
没依次顺利地。
【 在 pH5 (依然人来人往) 的大作中提到: 】
为啥要点点点三番？
话说你最近的这几组计划都很适合我啊，短小精悍容易上手
【 在 pH5 (依然人来人往) 的大作中提到: 】
2013/7/16 Tuesday//IM//300m warm upSet 1:--- 5 x 100m free on 1'50"Set 2:--- 4 rounds of........
Tahoe没有游过。我刚在grand teton游了一下，水温还好。
【 在 pluto1234 (bolt) 的大作中提到: 】
: 三番。。。。。
: 不过塔皓就是冷，感觉不穿个超厚wetsuit肯定受不了
: 在加州山里跑了一圈，两周多没游，又从零开始。。。。兴致勃勃的想在lake tahoe里
: 刨两下，结果冷的我站半分钟就跳出来了。。。。更悲催的是在三番遇上韩亚crash,
: 结果航班........
那俺这一次把欠的帐都还清了。。。。
【 在 pluto1234 (bolt) 的大作中提到: 】
: 从我有限的几次在三番起降的经历都是各种delay，cancel，超售不让上飞机，，，，
: 没依次顺利地。
: 为啥要点点点三番？
对你太容易啦
【 在 pluto1234 (bolt) 的大作中提到: 】
: 话说你最近的这几组计划都很适合我啊，短小精悍容易上手
: 2013/7/16 Tuesday//IM//300m warm upSet 1:--- 5 x 100m free on 1'50"Set 2:-
Lake Jenny?
【 在 dzxy (dzxy) 的大作中提到: 】
: Tahoe没有游过。我刚在grand teton游了一下，水温还好。
对。刚码了一篇。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: Lake Jenny?
2013/7/18 Thursday
//lactose day//
4 x 200m free on 4', odd breathes every 3, even every 5
4 x 150m kick/drill/swim, IM order
6 x 50m on 1', 1/3 fast, 2/3 fast, all fast, 2 rounds
100m easy
4 x (100m all out sprint + 50m easy) on 8'
1hr 15min, 2400m
哥们最近产量很大啊
【 在 dzxy (dzxy) 的大作中提到: 】
: 对。刚码了一篇。
灌水量和气温成正比
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 哥们最近产量很大啊
2013/7/22 Monday
//IM//
Set 1:
--- 4 x 200y: swim, kick, pull, IM drills
Set 2:
--- 5 x 75y free on 1'10", build
--- 4 x 100y on 1'45": 50y free + 50y stroke
--- 3 x 75y free on 1'10", des
Set 3:
--- 8 x 50y on 55", IM order 2 rounds
Set 4:
--- 100y, 75y, 50y, 25y kick
50min, 2450y
简单一头豚啊，我35分钟都没游完1K
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/7/22 Monday
: //IM//
: Set 1:
: --- 4 x 200y: swim, kick, pull, IM drills
: Set 2:
: --- 5 x 75y free on 1'10", build
: --- 4 x 100y on 1'45": 50y free + 50y stroke
: --- 3 x 75y free on 1'10", des
: Set 3:
: --- 8 x 50y on 55", IM order 2 rounds
: ...................
这是啥语言
【 在 dawaylong (海之光) 的大作中提到: 】
: 简单一头豚啊，我35分钟都没游完1K
比喻不当，拿海豚比小朋友还行
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 这是啥语言
别说海豚，就是变江猪我也乐意啊。
【 在 dzxy (dzxy) 的大作中提到: 】
: 比喻不当，拿海豚比小朋友还行
2013/7/23 Tuesday
//mid-distance//
Set 1:
--- 300m swim, 200m pull, 100m kick
Set 2:
--- 6 x 50m stroke drills on 1'15", IM order
--- 2 x 300m swim on 6': mid 100m is best stroke
Set 3:
--- 4 x 50m worst stroke swim on 1'15"
--- 2 x 200m swim on 3'45": 100m modest + 100m fast
Set 4:
--- 4 x 50m free drills on 1'15"
--- 2 x 200m free on 3'45"
--- 2 x 200m IM on 4'
100m warm down
1hr 15min, 3200m
比喻成barracuda吧
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/7/23 Tuesday
: //mid-distance//
: Set 1:
: --- 300m swim, 200m pull, 100m kick
: Set 2:
: --- 6 x 50m stroke drills on 1'15", IM order
: --- 2 x 300m swim on 6': mid 100m is best stroke
: Set 3:
: --- 4 x 50m worst stroke swim on 1'15"
: --- 2 x 200m swim on 3'45": 100m modest + 100m fast
: ...................
好像这是个游泳用品的品牌
【 在 dzxy (dzxy) 的大作中提到: 】
: 比喻成barracuda吧
2013/7/25 Thursday
//recovery//
300m warm up
Set 1:
--- 400m nice and smooth
--- 8 x 50m variable sprint on 1'
Set 2: 3 rounds
--- 4 x 50m on 1'20": 25m breast stretched out + 25m flutter kick on the
stomach with arms at sides
--- 100m: 75m fast + 25m easy
Set 3:
--- 3 x 100m free best average on 2', then 200m easy
--- 6 x 50m free hold pace from the 100m on 1', then 200m easy
1hr 20min, 3000m
2013/7/28 Sunday
1-mile open water swim
27'30"
2013/7/29 Monday
//stroke/IM//
300y warm up
Set 1:
--- 200y swim, 200y kick, 100y pull
Set 2:
--- 4 x 50y on 1'05", kick, swim, drill, fast swim
--- 4 rounds, in IM order
--- 200y IM fast
Set 3:
--- 4 x 100y pull on 1'30"
--- 6 x 50y on 50", des 1-3 and 4-6
200y warm down
1hr, 2700y
游完了还饿么？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/7/29 Monday
: //stroke/IM//
: 300y warm up
: Set 1:
: --- 200y swim, 200y kick, 100y pull
: Set 2:
: --- 4 x 50y on 1'05", kick, swim, drill, fast swim
: --- 4 rounds, in IM order
: --- 200y IM fast
: Set 3:
: ...................
回来啃了几块大排骨
【 在 penguinfly (flying penguin) 的大作中提到: 】
: 游完了还饿么？
我每天游完了是两三片全麦面包加一杯牛奶，半个黄瓜或一个西红柿，加几颗杏仁或开心果什么的。
【 在 pH5 (依然人来人往) 的大作中提到: 】
回来啃了几块大排骨
我靠神啊。。。
你都啥时候游啥时候吃？
【 在 pluto1234 (bolt) 的大作中提到: 】
: 我每天游完了是两三片全麦面包加一杯牛奶，半个黄瓜或一个西红柿，加几颗杏仁或开
: 心果什么的。
: 回来啃了几块大排骨
2012/7/20 Tuesday
//kick//
200m warm up
Set 1:
--- 4 x 150m
--- odd free swim, even IM drills
Set 2: 3 rounds
--- 2 x 100m kick on 2'30"
--- 2 x 100m build up swim
--- odd rounds free swim on 1'50", even strokes on 2'
Set 3: 2 rounds
--- 2 x 50m kick on 1'20"
--- 2 x 150m swim on 2'45"
Set 4:
--- 2 x 150m kick
--- 2 x 50m fast stroke swim
--- cramped out after 200m kick
1hr 15min, 3000m
晚上下班了去游，不过我早饭午饭都吃很多，游泳前吃半包苏打饼干或者半个muffin
【 在 pH5 (依然人来人往) 的大作中提到: 】
我靠神啊。。。你都啥时候游啥时候吃？
2013/7/31 Wednesday
//mid-distance//
200y warm up
Set 1:
--- 3 x 100y: kick/swim, drill/swim, build, 5" rest
--- 4 rounds
Set 2:
--- 6 x 50y on 50", hold pace (~38-39" for me)
--- 3 x 100y on 1'35", des
--- 2 x 150y on 2'15", negative split, then 1' rest
--- 300y fast swim (4'03" for me)
--- 100y easy
Set 3:
--- 3 x 300y pull on 5', 4'40', and 4'20"
--- 4 x 200y build : odd stroke or IM on 3'20", even free on 3'
1hr 20min, 4400y
在吴鹏的激励下，今天找回点状态。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/7/31 Wednesday
: //mid-distance//
: 200y warm up
: Set 1:
: --- 3 x 100y: kick/swim, drill/swim, build, 5" rest
: --- 4 rounds
: Set 2:
: --- 6 x 50y on 50", hold pace (~38-39" for me)
: --- 3 x 100y on 1'35", des
: --- 2 x 150y on 2'15", negative split, then 1' rest
: ...................
我晚上游，正好是饭点。。。很麻烦。。。游之前都要打个小盹，不然会很暴躁。。。
【 在 pluto1234 (bolt) 的大作中提到: 】
: 晚上下班了去游，不过我早饭午饭都吃很多，游泳前吃半包苏打饼干或者半个muffin: 我靠神啊。。。你都啥时候游啥时候吃？
游泳馆正好在回家的路上，
我中午也是要睡半小时的
【 在 pH5 (依然人来人往) 的大作中提到: 】
我晚上游，正好是饭点。。。很麻烦。。。游之前都要打个小盹，不然会很暴躁。。。
中午能睡觉几乎是人生最大的幸福
【 在 pluto1234 (bolt) 的大作中提到: 】
: 游泳馆正好在回家的路上，
: 我中午也是要睡半小时的
: 我晚上游，正好是饭点。。。很麻烦。。。游之前都要打个小盹，不然会很暴躁。。。
2013/8/1 Thursday
//bring a friend day//
200m warm up
Set 1:
--- 6 x 100m drill/swim on 2', odd free, even choice
--- 2 x 50m build on 1'
Set 2:
--- 6 x 50m on 1'30": 25m underwater kick + 25m easy swim
--- 2 x 100m IM on 2', working on underwater, 5+ dolphin kicks for fly and 2 pullouts for breast
Set 3:
--- 15' vertical kick and passing weighting ball around
Set 4:
--- 2-person swim: the front person pulls and the back person kicks, back
person holding front person's ankles
--- 2 x 50m free, 2 x 50m breast, 2 x 50m back
Set 5: 2 rounds
--- 3 x 100m pull on 1'50", 2 build and 1 fast
1hr 20min, 2300m + 15' vertical kick
现在怎么开始游25m的泳池呢？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/8/1 Thursday
: //bring a friend day//
: 200m warm up
: Set 1:
: --- 6 x 100m drill/swim on 2', odd free, even choice
: --- 2 x 50m build on 1'
: Set 2:
: --- 6 x 50m on 1'30": 25m underwater kick + 25m easy swim
: --- 2 x 100m IM on 2', working on underwater, 5+ dolphin kicks for fly and 2
: pullouts for breast
: ...................
真细心啊。。哈哈
是50m的，我们池子一年大部分时间都是一分为二成两个25码的，但是到夏天一周会有
几天可以游50m。
【 在 gsmg (付笑谈生) 的大作中提到: 】
: 现在怎么开始游25m的泳池呢？
: 2
明白了。夏天的长池。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 真细心啊。。哈哈
: 是50m的，我们池子一年大部分时间都是一分为二成两个25码的，但是到夏天一周会有
: 几天可以游50m。
你和你的小伙伴游得开心么？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/8/1 Thursday
: //bring a friend day//
: 200m warm up
: Set 1:
: --- 6 x 100m drill/swim on 2', odd free, even choice
: --- 2 x 50m build on 1'
: Set 2:
: --- 6 x 50m on 1'30": 25m underwater kick + 25m easy swim
: --- 2 x 100m IM on 2', working on underwater, 5+ dolphin kicks for fly and 2
: pullouts for breast
: ...................
木有小伙伴。。。
【 在 penguinfly (flying penguin) 的大作中提到: 】
: 你和你的小伙伴游得开心么？
: 2
2013/8/5 Monday
//tune up//
150y warm up
10 x 100y: 4 free, 3 kick, 2 IM, 1 sprint, 10" rest
10 x 50y on 55": 4 free, 3 breast, 2 back, 1 fly
10 x 25y on 40": odd underwater kick, even easy
4 x 50y free on 50"
4 x 25y scull on 40"
150y easy warm down
50min, 2350y
2013/8/6 Tuesday
//anaerobic//
500m warm up
Set 1:
--- 6 x 100m: odd free on 1'50", even stroke on 2'
--- 4 x 150m on 3': breathes every 3/5/7 by 50m
Set 2：
--- 2 x 50m kick on 1'15", one fast one easy
--- 2 x 50m swim on 1'05", one fast one easy
--- 5 rounds
--- 100m easy
Set 3:
--- 4 x 100m on 2' variable sprint: easy/fast, fast/easy, all easy, all fast--- 2 rounds
100m warm down
1hr 30min, 3700m
哇
这一天比前面多练不少啊
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2013/8/6 Tuesday
: //anaerobic//
: 500m warm up
: Set 1:
: --- 6 x 100m: odd free on 1'50", even stroke on 2'
: --- 4 x 150m on 3': breathes every 3/5/7 by 50m
: Set 2：
: --- 2 x 50m kick on 1'15", one fast one easy
: --- 2 x 50m swim on 1'05", one fast one easy
: --- 5 rounds
: ...................
今天准时到的。。所以warm up 时间都游上了。。。游满了一个半小时。
【 在 zhwfreewill (freewill) 的大作中提到: 】
: 哇
: 这一天比前面多练不少啊
2013/8/7 Wednesday
//kick//
300y warm up
Set 1:
--- 3 x 200y: drill/swim/kick/swim
--- 6 x 100y free on 1'45": working on turns and underwater
Set 2: 2 rounds
--- 3 x 100y on 1'40": 4-beat kick, 6-beat kick, 8-beat kick
--- 300y fast with 6-beat kick
Set 3:
--- 4 rounds of 3 x 50y des on 1': drive the speed up with kicks
--- 3 x 200y pull on 3', build
--- 6 x 50y on 1': odd all out, even easy
1hr 20min, 4200y
2013/8/8 Thursday
//50s//
400m warm up
Set 1:
--- 10 x 50m on 55", choice of stroke
--- 8 x 50m on 1'05", pair of strokes in IM order, 25m drill + 25m build
--- 6 x 50m free on 1', first and last quarters fast, middle 25m easy
--- 4 x 50m dolphin kick on the back on 1'30", des
--- 50m all out (39"), 50m easy
Set 2:
--- 10 x 50m on 1', des 1-10
--- 8 x 50m on 1'05", pair of strokes in IM order, 50m drill, then 50m build--- 6 x 50m free on 1': fast on 1/3, 2/3, and all 50m, twice thru
--- 4 x 50m kick on the back on 1'30", odd flutter even breast kick
--- 50m all out (39"), 50m easy
100m warm down
1hr 30min, 3500m
这一周身体从恢复适应期进入疲劳期，整个一周怎么游怎么累，昨天和今天游完浑身瘫软，嘴里都是酸的。
希望下周就突破生理疲劳期了，不过历史经验反复表明，那就是快进入心理疲劳期了。。。。周而复始没完没了。。。