2015/6/11 Thur //mixed// 500y warm up Set 1: 2 rounds, everything on 3' --- 100y swim + 50y kick --- 50y swim + 100y kick --- 150y kick Set 2: 3 rounds --- 200y smooth, then 2 x 100y with the middle 50y fast, then 4 x 50y odd fast even easy --- rounds 1 and 3 are free, on 3'15", 1'45", 50" --- round 2 is IM/stroke, on 3'40", 2', 1'15" 100y warm down
2015/6/15 Monday //IM// 300y warm up 300y swim, 75y free + 25y stroke thru 6 x 50y on 1', stroke in IM order 4 x (25y drill + 25y swim) on 55", IM order 4 x 50y kick on 1'10" 2 x 300y pull on 4'30", 100y back + 200y free, then 100y back + 100y free + 100y back 2 x 50y free on 50", cramped out...
2015/6/16 Tue //aerobic// 300y warm up Set 1: --- 6 x 125y, 2 free, 2 free/back, 2 free/breast, 10" rest --- 6 x 75y on 1'15", middle 25y is stroke, des 1-3 and 4-6 --- 12 x 25y variable sprint on 30" Set 2: 3 rounds --- 50y on 1' --- 100y on 1'40" --- 150y on 2'30" --- 200y on 3'20" --- round 1 100y fast, round 2 150y fast, round 3 200y fast, all others smooth Set 3: 4 rounds --- 25y underwater kick on 40" --- 25y all out sprint on 30", IM order --- 3 x 25y easy on 30" 200y warm down
2015/6/20 cycling 46.7 mile, 2699 ft elevation gain 3:59:02
2015/6/22 //sprint// 200y warm up 4 x 50y swim on 50" 4 x 50y kick on 1'05" 12 x 25y variable sprint on 30" 3 x 150y pull on 2'30", 100y free + 50y stroke in IM order and position 2 x 100y fast swim on 1'30" 400y pull nice and long 2 x 100y fast swim on 1'30" 4 x 50y des on 50" 4 x 25y fast kick on 40" 150y easy
2015/6/23 Tue LCM //mid distance// 400m warm up Set 1: --- 300m free --- 300m stroke, fly/back/breast rotate by 50m --- 5 x 100m kick/free, des 1-4 and #5 is easy Set 2: --- 6 x 150m --- 1-3 are pull breathing on 3/5/7 by 50m --- 4-6 are stroke/free/stroke Set 3: 2 rounds --- 300m pull nice and smooth --- 4 x 50m stroke 100m warm down
2015/6/24 Wed //kick and pull// 300y warm up Set 1: --- 200y IM, 200y free nice and long --- 8 x 75y on 1'10", scull/catch-up/swim by 25y --- 12 x 50y on 1', des every 3 for stroke, then one 50y free easy, repeat 3 times Set 2: --- 4 x 25y on 35", odd underwater kick, even easy --- 3 x 100y pull on 1'30" --- 4 x 25y on 35", one underwater kick then all easy --- 3 x 100y on 1'50", 50y kick + 50y swim --- 4 x 25y on 35", all easy --- 3 x 100y on 2', 75y kick + 25y swim Set 3: --- 200y IM on 3'30" --- 2 x 125y on 2', 50y fast stroke + 25y sprint free + 50y easy free --- 50y kick + 50y swim 150y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2015/6/24 Wed : //kick and pull// : 300y warm up : Set 1: : --- 200y IM, 200y free nice and long : --- 8 x 75y on 1'10", scull/catch-up/swim by 25y : --- 12 x 50y on 1', des every 3 for stroke, then one 50y free easy, repeat 3 : times : Set 2: : --- 4 x 25y on 35", odd underwater kick, even easy : ...................
2015/6/25 Thur LCM //IM// 200m warm up Set 1: --- 300m free nice and long --- 300m stroke/free by 50m --- 300m kick/swim by 50m Set 2: --- 8 x 150m --- odds are broken to 25m + 50m + 75m, on 30", 1', 1'30", first one fast on 25m, second one fast on 50m...the last one is all easy --- evens are 150m des, on 2'45" (the fastest one was about 2'20") --- 100m easy Set 3: --- 8 x 50m on 1', odds in IM order, evens are free, --- 200m IM on 4' --- 200m burst IM, cramped out at butterfly....
2015/9/16 Wed //recovery// 200y warm up Set 1: --- 300y back --- 300y free set 2: --- 4 x 200y on 3'30", first 25y sprint with no breath then easy Set 3: --- 5 x 100y on 1'40", rotating 25y fast and the rest is easy, the last one is 50y fast + 50y easy Set 4: --- 4 x 200y on 3'30", rotating 50y fast and the rest is easy Set 5: --- 6 x 50y on 1' nice and smooth, odds are free, even are stroke
1hr 10min, 3200y
中断了快3个月，今天回去参加训练了，各种累。这三个月travel了不少时间，有时间 就自己游，在国内还游了几次，但是无法保证训练的质量、数量、强度和系统性。大部分时候是45分钟左右瞎游个2000多了事。期间抱着以赛代练的心态参加了四次Open water swim比赛.
1-mile in ocean, 感觉是涨潮大浪，但是在大浪帮助下奇快，16'18", age group 第 二。
2-miel in ocean, 洋流很奇怪，游到转向，半程折返之后游到前半程的方向上去了。 59'41", age group 第三。
5k in lake, 第一次游5k，风平浪静真对我胃口。但是比赛地点太远，早上4点起床开 车仨小时赶到赛场匆匆下水，结果半程时候抽筋退出。。。木有成绩。
5k in lake again, 这次湖很大而且有风浪，吸取教训早一天到达，休息好了比赛。怕抽筋，以完赛为目标，中途补水一次，1:40'49", 很意外居然 age group 第一， 男子overal 第五。
还有个周末和个玩三项的小伙伴驱车到各山里想趁人少下湖野游，结果swimming not allowed，被警察用大喇叭喊话轰上岸了。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2015/9/16 Wed : //recovery// : 200y warm up : Set 1: : --- 300y back : --- 300y free : set 2: : --- 4 x 200y on 3'30", first 25y sprint with no breath then easy : Set 3: : --- 5 x 100y on 1'40", rotating 25y fast and the rest is easy, the last one : ...................
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2015/9/16 Wed : //recovery// : 200y warm up : Set 1: : --- 300y back : --- 300y free : set 2: : --- 4 x 200y on 3'30", first 25y sprint with no breath then easy : Set 3: : --- 5 x 100y on 1'40", rotating 25y fast and the rest is easy, the last one : ...................
2015/9/17 Thur //IM// 250y warm up Set 1: --- 300y free --- 300y IM, kick/drill/swim by 25y for each stroke Set 2: --- 3 x 200y on 3'30", 1st on stroke/free by 25y, 2nd by 50y, 3rd by 100y --- 3 x 100y IM on 1'45" Set 3: --- 4 x 50y kick/swim on 1'15" descending --- 8 x 25y variable sprint on 30" Set 4: --- 4 x 150y on 3' --- odd kick/swim by 25y, even all swim, the odd 25y always fast and even 25y always easy Set 5: 2 rounds of following --- 4 x 50y stroke then 4 x 50y free, nice and smooth --- all on 1'
2015/9/19 Sat //IM// LCM 100m warm up 300m back/free by 50m 2 x 200m kick/swim/drill/build by 50m 8 x 50m variable sprint on 1' 5 x 100m, 1-3 descending on 1'45", #4 on 1'40", #5 on 1'35" 4 x 150m on 2'45", middle 50m is stroke and strong 2 x 300m on 5'30", 50m stroke + 50m free + 50m stroke + 100m free + 50m stroke, #1 stroke in IM order, #2 choice, all strokes are fast, free are easy 4 x 50m descending on 55" 300m on 5'30", same as previous, stroke in IM order
2015/9/22 Tue 400y warm up 3 x 300y: 75y kick + 75y swim + 75y drill + 75y build 4 x 150y on 2'45": 25y fly + 50y back + 75y free 6 x 125y on 2'30"：odd are 50y kick + 75y build, even are 75y easy + 50y fast kick 12 x 100y: odd are free on 1'35", even are (25y stroke + 75y free, 50y stroke + 50y free, 75y stroke + 25y free) x 2 on 1'45" 100y easy 4 x 25y nice and smooth on 30" 50y all out sprint free
2015/9/23 Wed //recovery// 100y warm up Set 1: --- 400y free --- 300y IM, kick/drill/swim by 25y for each stroke --- 200y pull --- 100y kick Set 2: --- 3 x 300y, no interval --- 12 x 25y variable sprint on 30" --- 3 x 200y on 3'45" (I did 2'45" swim + 1' rest) --- 8 x 25y on 30", odd back even free --- 3 x 100y on 2', 25" underwater kick no breathing + 75y free nice and long --- 4 x 25y all out sprint on 30" 200y warm down
2015/9/24 Thur //lactose day// 200y warm up 4 x 200y on 3', odd breathes every 3rd, even every 5th 4 x 150y on 3' in IM order, kick/drill/swim by 50y 8 x 50y variable sprint on 50" 4 x 100y all out sprint on 7'30" (I did 1'06" for free, 1'17" for IM, 1'27" for breast, 1'7" for free)
2015/9/28 Mon 200y pull 100y kick 6 x 75y pull on 1'10", 1-3 des 4-6 des 9 x 50y: 1-3 on 55", 4-6 on 50", 7-9 on 45" 200y smooth 4 x 150y on 2'15" 200y smooth 4 x 50y on 50" 100y easy
2015/9/30 Wed 200y warm up Set 1: --- 8 x 50y on 1', IM order --- 12 x 25y on 40", underwater kick/kick/easy/swim by 25y Set 2: 4 rounds in IM order --- 100y strong kick on 2'40" --- 4 x 50y fast swim on 1' --- 100y smooth free on 2' Set 3: --- 3 x 100y free on 1'50", then 50y easy on 1'15" --- 2 x 100y free on 2', then 2 x 50y strong on 1' --- 100y free easy on 2'10", then 3 x 50y fast on 50" 200y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2015/9/30 Wed : 200y warm up : Set 1: : --- 8 x 50y on 1', IM order : --- 12 x 25y on 40", underwater kick/kick/easy/swim by 25y : Set 2: 4 rounds in IM order : --- 100y strong kick on 2'40" : --- 4 x 50y fast swim on 1' : --- 100y smooth free on 2' : Set 3: : ...................
2015/10/2 LCM 300m swim 8 x 50m on 1', IM order 6 x 100m: #1 #2 #4 #5 on 1'35", #3 and #6 easy on 2' 5 x 200m: 1-3 IM on 3'45", 5-6 free descending on 3'30" 200m easy 200m easy kick, then 3 x 100m descending on 1'40" 200m easy kick, then 2 x 100m descending on 1'40" 200m easy kick, then 100m fast (1'28" finish for me)
2015/10/05 200y warm up 4 x 150y: swim, pull, kick, IM 8 x 50y on 1'05": breathing 2/2, 2/1, 1/1 and 1/0 per 25y, then repeat (I could only do 1/1) 4 x 75y on 1'10": 50y fly + 25y back, 50y back + 25y breast, 50y breast + 25y free, 50y free + 25y fly 5 x 100y on 1'30", descending 4 x 125y pull on 2' 2 x 50y easy kick warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2015/10/05 : 200y warm up : 4 x 150y: swim, pull, kick, IM : 8 x 50y on 1'05": breathing 2/2, 2/1, 1/1 and 1/0 per 25y, then repeat (I : could only do 1/1) : 4 x 75y on 1'10": 50y fly + 25y back, 50y back + 25y breast, 50y breast + : 25y free, 50y free + 25y fly : 5 x 100y on 1'30", descending : 4 x 125y pull on 2' : 2 x 50y easy kick warm down : ...................
2015/10/6 //IM// Set 1: --- 2 x 300y, 2 x 200y, 2 x 100y, 1st one is free and 2nd one is IM Set 2: --- 100y swim --- 2 x 50y, 1st one 25y underwater kick + 25y swim, 2nd one reversed --- 4 x 25y fast --- 3 rounds, #1 breast on 1'50", 55" and 30", #2 IM on 1'40", 50" and 25", #3 free on 1'30", 45" and 20" Set 3: --- round 1 strokes: 50y, 25y easy, 2 x 50y, 25y easy, 3 x 50y, 25y easy, 50y on 55" and 25y on 40" --- round 2 free: 100y, 50y easy, 2 x 100y, 50y easy, 3 x 100y, 50y easy, 100y on 1'30" and 50y on 1' --- round 3: repeat round 1 Set 4: --- 75y kick, 50y kick + 25y swim, 25y kick + 50y swim, 75y swim
2015/10/08 200y warm up 8 x 100y on 1'35", odd are free, even are free/back by 25y 6 x 100y pull on 1'35", breathing on the 2nd, 3rd, 4th, 5th...till you cannot hold....I was holding up to 9th 4 x 100y IM on 1'40" 12 x 50y, odd are kick, even are swim, 1-3 on 1', 55", 50", then repeat the time pattern 12 x 25y on 30", 3 for each stroke in IM order, easy/medium/fast for the 3 x 25y of each stroke 4 x 125y on 2', try to reduce one stroke per 25y 2 rounds of (50y on 45", 100y on 1'30", 200y on 3'), fast on the 1st quarter of each distance then smooth,
2015/10/12 Mon 100y warm up 8 x 75y on 1'25", kick/drill/swim by 25y, odd free, even stroke 4 x 50y fast on 45" 3 x 200y pull on 3', 75y smooth + 75y build up + 50y fast 12 x 25y variable sprint on 30", strokes 3 x 200y swim on 3' 4 x 50y on 1', ascending 100y warm down
2015/10/13 Tue 200y warm up 6 x 100y on 1'30", breathe on the 3rd, 5th, 7th, 3rd by 25y 8 x 75y on 1'25", free/stroke/free by 25y, stroke in IM order 16 x 25y on 30", build up kick, fast kick, fast swim, easy swim by 25y 100y easy 6 x 150y on 2'45", 75y smooth + 50y build + 5" rest + 25y fast, odd back, even free 200y easy 4 x 125y on 2'15", 25y distance per stroke + 5" rest + 50y fast + 50y easy, odd free, even back 200y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2015/10/13 Tue : 200y warm up : 6 x 100y on 1'30", breathe on the 3rd, 5th, 7th, 3rd by 25y : 8 x 75y on 1'25", free/stroke/free by 25y, stroke in IM order : 16 x 25y on 30", build up kick, fast kick, fast swim, easy swim by 25y : 100y easy : 6 x 150y on 2'45", 75y smooth + 50y build + 5" rest + 25y fast, odd back, : even free : 200y easy : 4 x 125y on 2'15", 25y distance per stroke + 5" rest + 50y fast + 50y easy, : ...................
2015/10/15 Thur //lactose day// 4 x 200y on 3', odd breathes every 3rd, even breathes every 5th 4 x 150y on 3', kick/drill/swim by 50y, IM order 8 x 50y on 1', variable sprint 5 x 100y all out on 8'
2015/10/26 Mon Set 1: --- 3 x 100y on 1'30", build --- 4 x 75y on 1'10", odd free/stroke/free, even stroke/free/stroke Set 2: --- 8 x 75y on 1'05" --- 6 x 50y on 50" --- 6 x 25y fast on 25" --- two rounds, first round odd free even choice, second round all free 50y warm down
2016/6/1 Mon Set 1: --- 6 x 50y free on 1' Set 2: --- 8 x 75y on 1'30" --- odd free/back/free, even all free Set 3: 4 times through --- 100y free on 1'50" --- 75y back on 1'40" --- 50y breast on 1'30" --- 25y fly on 1'20" Set 4: --- 4 x (4 x 25y) variable sprint on 35" Set 5: twice through --- 100y on 1'45", 100y on 2', 100y on 2'15" --- keep same pace in all 100y's Set 6: --- 6 x 50y easy on 1'
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2016/6/1 Mon : Set 1: : --- 6 x 50y free on 1' : Set 2: : --- 8 x 75y on 1'30" : --- odd free/back/free, even all free : Set 3: 4 times through : --- 100y free on 1'50" : --- 75y back on 1'40" : --- 50y breast on 1'30" : ...................
2016/6/2 Thur //mid distance// 100y warm up Set 1: --- 3 x 100y free --- 2 x 100y kick --- 3 x 100y free --- 2 x 100y IM --- 10" rest for all Set 2: --- 200y on 3' --- 3 x 50y on 50" --- 200y on 3' --- 3 x 50y on 50" --- 200y on 3' --- 100y easy Set 3: twice through --- 3 x 125y on 2', des --- 25y easy --- 100y fast --- 100y easy 50y all out sprint 100y warm down
2016/6/6 Mon //IM ans strokes// 2 x 200y: 1st kick, 2nd kick/drill by 50y 400y pull on 6': breathe 3/5/3/7 by 100y 2 x 300y IM on 5'15", 25y drill + 50y swim for each stroke 2 x 200y build on 3' 4 x 100y on 1'50", 50y smooth free + 50y fast stroke for each 100y 50y sprint 150y easy
2016/6/7 Tue //aerobic// 500y warm up 12 x 50y on 55", 2 free and 1 stroke, 4 time through, the stroke is in IM order 6 x 100y on 1'40", 50y back + 50y free, back is descending 4 x (150y smooth on 2'30", then 3 x 50y fast), the 50y fast is on 45", 50", 55", 60" for the 4 rounds 4 x (50y fast kick on 1'15", 75y fast swim on 1'15", then 75y easy) 8 x 25y variable sprint on 30" 100y warm down
2016/6/9 Thur //short distance// 400y warm up 4 x (2 x 75y free on 1'10", then 75y kick on 1'30") 5 x (3 x 50y fast on 45", then 50y easy and make sure HR drops below 140) 12 x 100y, 1-6 on 1'45", 7-12 on 1'40", descending all the way 1-12 100y easy 20 x 25y on 30", 1 fast 1 easy, 2 fast 1 easy, 3 fast 1 easy, 4 fast 1 easy, 5 fast 1 easy
2016/6/13 Mon //IM and strokes// 300y warm up 4 x 125y: free, kick, drill, IM, then 150y smooth free 300y pull on 4'30", then 4 x 50y fast free on 50" 200y pull on 3', then 4 x 50y fast stroke on 1' 100y pull on 1'30", then 4 x 50y fast free on 50" 16 x 25y variable sprint on 30", 4 kick, 4 swim, 4 kick, 4 swim 4 x 75y stroke on 1'15", 25y fast + 25y easy + 25y fast for each 75y
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2016/6/9 Thur : //short distance// : 400y warm up : 4 x (2 x 75y free on 1'10", then 75y kick on 1'30") : 5 x (3 x 50y fast on 45", then 50y easy and make sure HR drops below 140) : 12 x 100y, 1-6 on 1'45", 7-12 on 1'40", descending all the way 1-12 : 100y easy : 20 x 25y on 30", 1 fast 1 easy, 2 fast 1 easy, 3 fast 1 easy, 4 fast 1 easy, : 5 fast 1 easy : 1hr 25min, 4100y
2016/6/29 Wed //mid distance// 300y warm up 8 x 75y on 1'20", odd are back/breast/free, even are free descending 8 x 50y free, 1-2 on 55", 3-4 on 50", 5-6 on 45", 7-8 on 40" 4 x (4 x 25y on 30"), underwater kick/regular kick/easy/fast for each 25y Set 1: --- 3 x 200y on 3' --- 2 x 100y kick on 2'10" des --- 50y easy Set 2: --- 2 x 200y pull on 3'10" --- 100y on 1'30", working on distance per stroke --- 3 x 50y fast on 45" Set 3: --- 200y kick --- 3 x 100y fast on 1'25" --- 2 x 50y easy 6 x 50y on 1', odd drill/swim, even back/breast
2016/7/5 Tue //IM, 50m long course// 300m warm up 4 x 200m, 200m drill, 200m kick, 200m pull, 200m IM swim 800m pull, 300m breathe on 3/5/7 stroke for each 100m, 300m negative split, 200m fast 4 x 200m in IM order, kick/swim/drill/swim for each 200m --- cramped out after 200m back
2016/7/7 Thur //aerobic, 50m long course// 200m warm up 400m free, breathe 3/5/3/7 pattern by 50m 2 x 300m, kick/back/free by 50m 3 x 200m on 4'5", stroke drill/free/stroke/free by 50m, stroke in IM order 4 x 150m free on 3', then 2 x 50m fast on 55" 4 x 100m descending on 2', then 4 x 50m fast on 1' 4 x 50m descending on 1', then 4 x 50m fast on 1'05" 100m easy
2016/7/11 Mon //strokes// 400y warm up 4 x 150y: odd are free 100y swim + 50y kick, even are stroke 100y swim + 50y drill 4 x 100y on 2', 50y kick + 50y swim, 1-2 free 3-4 stroke 6 x 50y: 1-3 fast free on 50", 4-6 fast stroke on 1' 2 x (300y pull on 3'30", then 2 x 50y fast free on 50") 4 x 100y on 2' in IM order, 50y drill + 50y swim 100y warm down
2016/7/12 Tue //aerobic, 50m long course// 500m warm up 6 x 100m, 2 swim, 2 kick, 2 drills 4 x 200m, odd are 50m fast + 100m smooth + 50 fast, even are 50m smooth + 100m fast + 50m smooth 8 x 50m variable sprint on 1', 4 free 4 stroke 6 x 100m, 1 fly, 2 back, 1 breast, 2 free, odd are kick/swim, even are drill/swim 2 x 300m pull, 1st breathe 3/5/3 by 100m, 2nd negative split 100m warm down
2016/7/18 Mon //strokes// 3 x 200y, kick/swim/drill/swim by 50y, 1st and 3rd 200y are free, 2nd 200y is stroke 6 x 50y free build on 50" 300y pull on 4'30", then 2 x 50y fast stroke on 1' 200y pull on 3', then 2 x 50y fast stroke on 1' 100y pull on 1'30", then 2 x 50y fast stroke on 1' 4 rounds of (3 x 25y on 30"), kick/build/sprint for the 3 x 25y, 4 rounds in IM order 8 x 50y on 1', odd are fast and descending, even are easy 100y warm down
2016/7/19 Tue //mid-distance, 50m pool// 300m warm up 6 x 100m, odd are kick/swim by 50m, even are drill/swim by 50m 8 x 50m, 1-4 are free descending on 1', 5-8 are stroke descending on 1'10" 4 x 150m IM --- 75m of each stroke in the 150m IM, the 75m stroke rotating in IM order --- 75m of each stroke = 50m drill + 25m swim for that stroke 4 x (2 x 50m then 100m), odd are 50m fast 100m easy, even are 50m easy 100m fast, all on 1' base for 50m 4 x 200m pull on 3'45", odd breathes 3/5/3/5 by 50m, even are build 100m warm down
2016/7/21 Thur //IM, 50m pool// 200m warm up 4 x 150m, odd are free, even are stroke kick/drill/swim by 50m 3 rounds of 4 x 50m, rounds in IM order --- 50m IM on 1'05‘ --- 50m stroke drill on 1'15" --- 50m smooth free on 1'05" --- 25m fast stroke + 25m easy on 1’05“ 3 rounds of following, rounds 1 and 3 are free, round 2 are stroke/IM --- 200m on 3'30" for free, on 4' for IM --- 3 x 100m on 1'50", 145", 1'40" for free, on 2', 1'55", 1'50" for 50m stroke + 50m free --- 4 x 50m fast on 1'15" for free, 1'30" for strokes
2016/7/27 Wed //recovery// 200y warm up 5 x 100y: 25y kick + 75y build 6 rounds of 4 x 25y on 30": underwater kick, distance per stroke free, fast stroke, easy 3 rounds of following, rounds 1 and 3 are free, round 2 is stroke (same stroke whole round) --- 2 x 75y kick/drill/swim on 1'20" for free, 1'30" for stroke --- 3 x 50y descending on 50" for free, 1' for stroke --- 4 x 25y sprint on 30" for free and stroke 200y free smooth 4 rounds of following: --- 100y free on 1'40" --- 100y IM on 1'50" --- 2 x 25y sprint on 30" for round 1, 4 x 25y for round 2, 6 x 25y for round 3, 8 x 25y for round 4.
2016/7/28 Thur //recovery, 50m pool// 300m warm up 4 x 150m: stroke/kick/free by 50m 6 x 50m on 1'15": odd are fast stroke, even are free 6 x 50m on 1': free descending 1-3 and 4-6 200m nice and smooth, breathe on 3/5/3/5 by 50m Main set, all free: --- 50m easy on 1'30", 100m fast on 2', 200m easy on 5' --- 50m fast on 1;, 100m easy on 2'30", 200m easy on 4'45" --- 50m fast on 1', 100m fast on 2', 200m fast on 4' 4 x 50m on 1'30", long buster --- breath every 2, 3, 4, 5, 6,...strokes until you can't hold. 100m warm down
2016/8/1 Mon //IM// 300y warm up 4 x 150y: 50y swim + 100y kick for #1 and #3, 50y swim + 100y drill for #2, 50y swim + 100y IM for #4 8 x 25y variable sprint on 30": 1-4 free, 5-8 stroke 6 x 125y pull on 2': descending 1-3 and 4-6 4 x 50y fast free on 50": work on fast kick 6 x 100y: odd are 50y kick + 50y swim on 1'50", even are 100y IM on 2' 50y all out 50y warm down
2016/8/2 Tue //aerobic, 50m pool// 200m free, 4 dolphin kicks each wall 200m pull, breathe every 3rd stroke 4 rounds of 3 x 50m on 1'15", 1st fast stroke in IM order, 2-3 are easy free3 x 100m on 2', 25m catch up drill + 25m fingertip drill + 50m swim 50m kick + 50m swim on 2'20", then 50m build on 1'10" 50m kick + 50m swim on 2'20", then 2 x 50m easy on 1'10" 50m kick + 50m swim on 2'20", then 3 x 50m descending on 1'10" Main set: --- 300m free on 5'30", 75m fast + 225m build --- 2 x 50m on 1'10", 2 x 50m on 50", 2 x 50m on 1' --- 200m free on 4', 50m fast + 150m build --- 50m on 50", 3 x 50m on 1' 100m nice and smooth 4 x 50m on 1'15", odd breath on 3rd stroke, even on 5th 100m warm down
2016/8/4 Thur //taper, 50m pool// 100m warm up 3 rounds of 4 x 50m on 1'15", IM order in each round --- 25m kick + 25m swim DPS （distance per stroke) --- 25m drill + 25m swim DPS --- 25m easy + 25m fast 8 x 50m variable sprint on 1' 200m build on 4'15", then 4 x 100m pull on 1'50" 200m swim on 4'15" with 15" break after 100m, then 4 x (25m kick + 25m swim) on 1'15" 200m swim on 4'15" with 10" break after each 50m, then 4 x 50m kick on 1'30"100m warm down
2016/8/8 Mon //stroke// 50m warm up 6 x 100y, 2 swim, 2 kick, 2 drills 4 x 150y on 2'30", odd 50y stroke drill + 100y free swim, even 50y free drill + 100y stroke swim 8 x 25y variable sprint on 30" 200y free negative split on 3', then 4 x 50y kick on 1'05" 200y free negative split on 3', then 4 x 50y drill on 1' 6 x 50y on 1', odd fast even easy, 2 free 2 stroke 2 free
2016/8/9 Tue //aerobic, 50m pool// 300m warm up 4 x 200m, swim, kick, pull, IM 5 x 100m pull on 1'50" 4 x 100m swim on 2', 50m free + 50m stroke 3 x 100m free fast on 2' 4 x 150m pull, build up, on 2'45" 4 x 50m half easy half fast on 1' cramped out
2016/8/11 Thur //drill-kick-pull, 50m pool// 100m warm up 300m swim 200m pull 100m kick 8 x 50m free on 1', descending 1-4 and 5-8 4 x 100m free on 2', drill/fast/kick/easy per 25m 2 x 150m drill on 3', fly/back/breast, then back/breast/free 8 x 50m stroke on 1'15", descending 1-4 and 5-8 4 x 100m stroke on 2'30"', drill/fast/kick/easy per 25m 3 x 100m kick 3 x 100m smooth pull on 1'50" 100m warm down
2016/8/15 Mon //short distance// 250y warm up Set 1； --- 300y free on 4'30" --- 200y IM on 3'20" --- 100y scull --- 4 x 150y pull on 2'15", descending Set 2: --- 4 x 50y free on 50", or stroke on 1' --- 100y smooth free on 1'40" or IM on 2' --- 1st round free, 2nd round stroke/IM Set 3: --- 2 x 100y fast free on 1'35", then 100y stroke easy on 2' --- 2 x 100y fast free on 1'30", then 100y stroke easy on 2' --- 2 x 100y fast free on 1'25", then 100y stroke easy on 2' 50y warm down
2016/8/16 Tue //aerobic, 50m pool// 300m warm up 400m free, breathe on the 3/5 stroke per 100m 300m pull 200m IM, 25m drill + 25m swim for each stroke 100m kick 3 x 200m pull on 3'40", descending 2 x 100m on 2'15", fly/back and back/breast 4 x 50m on 1'30", odd kick even swim 100m IM on 2'10" 4 x 50m, odd kick on 1'30" even swim on 1'15" 8 x 50m variable sprint, 1-4 free on 1', 5-8 stroke on 1'05" 4 x 100m on 2', 50m drill + 50m build 100m warm down
2016/8/18 Thur //short distance// 200y warm up Set 1: --- 4 x 100y, odd kick/swim by 50y, even drill/build by 50y Set 2: --- 4 rounds of 3 x 50y on 55", 2 free and 1 stroke --- 200y free smooth Set 3: --- repeat the following 3 times --- 2 x 100y on 1'40" --- 3 x 75y on 1'20", fly/free/free by 25y, free/back/free by 25y, free/free/breast by 25y --- 4 x 50y on 1', 4/5/6/7 dolphin kicks at each wall --- 25y easy Set 4: --- 3 x 100y all out on 3' 50y warm down
2016/9/20 Mon //welcome back// 200y warm up 3 x 100y on 1'45" Set 1: --- 8 x 25y fly drill on 30", then 200y free easy --- 6 x 25y back on 30", then 150y free easy --- 4 x 25y breast on 30", then 100y free easy --- 2 x 25y fast free on 30", then 50y free easy Set 2: --- 100y smooth on 1'45" --- 50y fast kick, then 2 x 25y fast swim --- 50y fast kick, then 50y fast swim --- 200y easy --- 50y fast kick, then 2 x 25y fast swim --- 50y fast kick, then 50y fast swim 50y warm down
你们平时练的蛮多啊，我们一般就一个小时，2800到3000，周六日才是一小时一刻钟，差不多4000左右。
我们周一晚一小时 其他weekday一个半 周六长池两小时
你游的快 时间短点距离也不少的
【 在 pluto1234 (bolt) 的大作中提到: 】
: 你们平时练的蛮多啊，我们一般就一个小时，2800到3000，周六日才是一小时一刻钟，
: 差不多4000左右。
赞！！
我现在游得这个俱乐部周一到周四每天排三场，周五早中两场，周六日中午各一场，周日是长池。
每天的训练主题在50，100，200，distance，choice和free，stroke/IM 之间随机排列组合。
【 在 pluto1234 (bolt) 的大作中提到: 】
: 你们平时练的蛮多啊，我们一般就一个小时，2800到3000，周六日才是一小时一刻钟，
: 差不多4000左右。
周一到周五的场次和我们一样
我们周日没有 只有周六早上一个两小时的buffet ：D
【 在 pluto1234 (bolt) 的大作中提到: 】
: 我现在游得这个俱乐部周一到周四每天排三场，周五早中两场，周六日中午各一场，周
: 日是长池。
: 每天的训练主题在50，100，200，distance，choice和free，stroke/IM 之间随机排列
: 组合。
2015/6/11 Thur
//mixed//
500y warm up
Set 1: 2 rounds, everything on 3'
--- 100y swim + 50y kick
--- 50y swim + 100y kick
--- 150y kick
Set 2: 3 rounds
--- 200y smooth, then 2 x 100y with the middle 50y fast, then 4 x 50y odd
fast even easy
--- rounds 1 and 3 are free, on 3'15", 1'45", 50"
--- round 2 is IM/stroke, on 3'40", 2', 1'15"
100y warm down
1hr 15min, 3300y
2015/6/14 Sunday
第一次骑车，感觉还挺好玩，但是屁股疼肩膀僵。
2015/6/15 Monday
//IM//
300y warm up
300y swim, 75y free + 25y stroke thru
6 x 50y on 1', stroke in IM order
4 x (25y drill + 25y swim) on 55", IM order
4 x 50y kick on 1'10"
2 x 300y pull on 4'30", 100y back + 200y free, then 100y back + 100y free + 100y back
2 x 50y free on 50", cramped out...
40 min, 2000y
2015/6/16 Tue
//aerobic//
300y warm up
Set 1:
--- 6 x 125y, 2 free, 2 free/back, 2 free/breast, 10" rest
--- 6 x 75y on 1'15", middle 25y is stroke, des 1-3 and 4-6
--- 12 x 25y variable sprint on 30"
Set 2: 3 rounds
--- 50y on 1'
--- 100y on 1'40"
--- 150y on 2'30"
--- 200y on 3'20"
--- round 1 100y fast, round 2 150y fast, round 3 200y fast, all others
smooth
Set 3: 4 rounds
--- 25y underwater kick on 40"
--- 25y all out sprint on 30", IM order
--- 3 x 25y easy on 30"
200y warm down
1hr 20min, 4000y
2015/6/20
cycling
46.7 mile, 2699 ft elevation gain
3:59:02
2015/6/22
//sprint//
200y warm up
4 x 50y swim on 50"
4 x 50y kick on 1'05"
12 x 25y variable sprint on 30"
3 x 150y pull on 2'30", 100y free + 50y stroke in IM order and position
2 x 100y fast swim on 1'30"
400y pull nice and long
2 x 100y fast swim on 1'30"
4 x 50y des on 50"
4 x 25y fast kick on 40"
150y easy
50min, 2600y
2015/6/23 Tue LCM
//mid distance//
400m warm up
Set 1:
--- 300m free
--- 300m stroke, fly/back/breast rotate by 50m
--- 5 x 100m kick/free, des 1-4 and #5 is easy
Set 2:
--- 6 x 150m
--- 1-3 are pull breathing on 3/5/7 by 50m
--- 4-6 are stroke/free/stroke
Set 3: 2 rounds
--- 300m pull nice and smooth
--- 4 x 50m stroke
100m warm down
1hr 30min, 3500m
2015/6/24 Wed
//kick and pull//
300y warm up
Set 1:
--- 200y IM, 200y free nice and long
--- 8 x 75y on 1'10", scull/catch-up/swim by 25y
--- 12 x 50y on 1', des every 3 for stroke, then one 50y free easy, repeat 3 times
Set 2:
--- 4 x 25y on 35", odd underwater kick, even easy
--- 3 x 100y pull on 1'30"
--- 4 x 25y on 35", one underwater kick then all easy
--- 3 x 100y on 1'50", 50y kick + 50y swim
--- 4 x 25y on 35", all easy
--- 3 x 100y on 2', 75y kick + 25y swim
Set 3:
--- 200y IM on 3'30"
--- 2 x 125y on 2', 50y fast stroke + 25y sprint free + 50y easy free
--- 50y kick + 50y swim
150y warm down
1hr 20min, 3800y
我一直好奇你怎么记得下来如此复杂的workout details？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2015/6/24 Wed
: //kick and pull//
: 300y warm up
: Set 1:
: --- 200y IM, 200y free nice and long
: --- 8 x 75y on 1'10", scull/catch-up/swim by 25y
: --- 12 x 50y on 1', des every 3 for stroke, then one 50y free easy, repeat 3
: times
: Set 2:
: --- 4 x 25y on 35", odd underwater kick, even easy
: ...................
2015/6/25 Thur LCM
//IM//
200m warm up
Set 1:
--- 300m free nice and long
--- 300m stroke/free by 50m
--- 300m kick/swim by 50m
Set 2:
--- 8 x 150m
--- odds are broken to 25m + 50m + 75m, on 30", 1', 1'30", first one fast on 25m, second one fast on 50m...the last one is all easy
--- evens are 150m des, on 2'45" (the fastest one was about 2'20")
--- 100m easy
Set 3:
--- 8 x 50m on 1', odds in IM order, evens are free,
--- 200m IM on 4'
--- 200m burst IM, cramped out at butterfly....
1hr 10min, 3000m
游完了回想一遍，就自然而然出来了。主要是常年水平停滞，所以interval不想也基本知道是啥。
【 在 ironman2015 (KONA 2020?) 的大作中提到: 】
: 我一直好奇你怎么记得下来如此复杂的workout details？
: 3
2015/9/16 Wed
//recovery//
200y warm up
Set 1:
--- 300y back
--- 300y free
set 2:
--- 4 x 200y on 3'30", first 25y sprint with no breath then easy
Set 3:
--- 5 x 100y on 1'40", rotating 25y fast and the rest is easy, the last one is 50y fast + 50y easy
Set 4:
--- 4 x 200y on 3'30", rotating 50y fast and the rest is easy
Set 5:
--- 6 x 50y on 1' nice and smooth, odds are free, even are stroke
1hr 10min, 3200y
中断了快3个月，今天回去参加训练了，各种累。这三个月travel了不少时间，有时间
就自己游，在国内还游了几次，但是无法保证训练的质量、数量、强度和系统性。大部分时候是45分钟左右瞎游个2000多了事。期间抱着以赛代练的心态参加了四次Open
water swim比赛.
1-mile in ocean, 感觉是涨潮大浪，但是在大浪帮助下奇快，16'18", age group 第
二。
2-miel in ocean, 洋流很奇怪，游到转向，半程折返之后游到前半程的方向上去了。
59'41", age group 第三。
5k in lake, 第一次游5k，风平浪静真对我胃口。但是比赛地点太远，早上4点起床开
车仨小时赶到赛场匆匆下水，结果半程时候抽筋退出。。。木有成绩。
5k in lake again, 这次湖很大而且有风浪，吸取教训早一天到达，休息好了比赛。怕抽筋，以完赛为目标，中途补水一次，1:40'49", 很意外居然 age group 第一， 男子overal 第五。
还有个周末和个玩三项的小伙伴驱车到各山里想趁人少下湖野游，结果swimming not
allowed，被警察用大喇叭喊话轰上岸了。。。
就总结这么多，还是坚持系统训练是王道。游泳这事中断不得。
NIU！zan！ 你这样也是要铁人的节奏啊。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2015/9/16 Wed
: //recovery//
: 200y warm up
: Set 1:
: --- 300y back
: --- 300y free
: set 2:
: --- 4 x 200y on 3'30", first 25y sprint with no breath then easy
: Set 3:
: --- 5 x 100y on 1'40", rotating 25y fast and the rest is easy, the last
one
: ...................
你这个5K很快了。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2015/9/16 Wed
: //recovery//
: 200y warm up
: Set 1:
: --- 300y back
: --- 300y free
: set 2:
: --- 4 x 200y on 3'30", first 25y sprint with no breath then easy
: Set 3:
: --- 5 x 100y on 1'40", rotating 25y fast and the rest is easy, the last
one
: ...................
然并卵。。。骑车和跑步是白痴
【 在 microear (小耳朵-巴巴爸爸) 的大作中提到: 】
: NIU！zan！ 你这样也是要铁人的节奏啊。
: one
2015/9/17 Thur
//IM//
250y warm up
Set 1:
--- 300y free
--- 300y IM, kick/drill/swim by 25y for each stroke
Set 2:
--- 3 x 200y on 3'30", 1st on stroke/free by 25y, 2nd by 50y, 3rd by 100y
--- 3 x 100y IM on 1'45"
Set 3:
--- 4 x 50y kick/swim on 1'15" descending
--- 8 x 25y variable sprint on 30"
Set 4:
--- 4 x 150y on 3'
--- odd kick/swim by 25y, even all swim, the odd 25y always fast and even
25y always easy
Set 5: 2 rounds of following
--- 4 x 50y stroke then 4 x 50y free, nice and smooth
--- all on 1'
1hr 20min, 3550y
感觉这次恢复的还行，第二天恢复训练150y能2'10"搞定，然后50y蝶能搞下来。还是不要先嘚瑟，也许下周就傻眼了。。。
2分 per 100m的pace....
【 在 WaterBull (水牛6号) 的大作中提到: 】
: 你这个5K很快了。
: one
穿湿衣要快很多。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2分 per 100m的pace....
2015/9/19 Sat
//IM// LCM
100m warm up
300m back/free by 50m
2 x 200m kick/swim/drill/build by 50m
8 x 50m variable sprint on 1'
5 x 100m, 1-3 descending on 1'45", #4 on 1'40", #5 on 1'35"
4 x 150m on 2'45", middle 50m is stroke and strong
2 x 300m on 5'30", 50m stroke + 50m free + 50m stroke + 100m free + 50m
stroke, #1 stroke in IM order, #2 choice, all strokes are fast, free are
easy
4 x 50m descending on 55"
300m on 5'30", same as previous, stroke in IM order
1hr 20min, 3400m
2015/9/21 Mon
//IM//
5 x 100y, odd free 75y swim + 25y kick, even stroke
4 x 50y kick descending on 1'10"
6 x 75y pull, 1-3 are free on 1'10", 4-6 stroke on 1'20"
4 x 250y on 4'10", 100y stroke + 150y free, 50y free + 100y stroke + 100y
free, keep rotating
4 x 50y free descending on 1'
50min, 2350y
2015/9/22 Tue
400y warm up
3 x 300y: 75y kick + 75y swim + 75y drill + 75y build
4 x 150y on 2'45": 25y fly + 50y back + 75y free
6 x 125y on 2'30"：odd are 50y kick + 75y build, even are 75y easy + 50y
fast kick
12 x 100y: odd are free on 1'35", even are (25y stroke + 75y free, 50y
stroke + 50y free, 75y stroke + 25y free) x 2 on 1'45"
100y easy
4 x 25y nice and smooth on 30"
50y all out sprint free
1hr 30min, 4100y
你这是超强的体力啊
刚回来就上四千，看着就累啊
今天减量了。。
【 在 pluto1234 (bolt) 的大作中提到: 】
: 刚回来就上四千，看着就累啊
2015/9/23 Wed
//recovery//
100y warm up
Set 1:
--- 400y free
--- 300y IM, kick/drill/swim by 25y for each stroke
--- 200y pull
--- 100y kick
Set 2:
--- 3 x 300y, no interval
--- 12 x 25y variable sprint on 30"
--- 3 x 200y on 3'45" (I did 2'45" swim + 1' rest)
--- 8 x 25y on 30", odd back even free
--- 3 x 100y on 2', 25" underwater kick no breathing + 75y free nice and
long
--- 4 x 25y all out sprint on 30"
200y warm down
1hr 15min, 3700y
这是专业训练的节奏啊。
我泡三个小时最多就游2000，很多时间用来喘气休息，聊天儿，看别人游。 ：D
bso时间富裕
【 在 microear (小耳朵-巴巴爸爸) 的大作中提到: 】
: 这是专业训练的节奏啊。
: 我泡三个小时最多就游2000，很多时间用来喘气休息，聊天儿，看别人游。 ：D
2015/9/24 Thur
//lactose day//
200y warm up
4 x 200y on 3', odd breathes every 3rd, even every 5th
4 x 150y on 3' in IM order, kick/drill/swim by 50y
8 x 50y variable sprint on 50"
4 x 100y all out sprint on 7'30" (I did 1'06" for free, 1'17" for IM, 1'27" for breast, 1'7" for free)
1hr 10min, 2400y
2015/9/28 Mon
200y pull
100y kick
6 x 75y pull on 1'10", 1-3 des 4-6 des
9 x 50y: 1-3 on 55", 4-6 on 50", 7-9 on 45"
200y smooth
4 x 150y on 2'15"
200y smooth
4 x 50y on 50"
100y easy
45 min, 2500y
2015/9/30 Wed
200y warm up
Set 1:
--- 8 x 50y on 1', IM order
--- 12 x 25y on 40", underwater kick/kick/easy/swim by 25y
Set 2: 4 rounds in IM order
--- 100y strong kick on 2'40"
--- 4 x 50y fast swim on 1'
--- 100y smooth free on 2'
Set 3:
--- 3 x 100y free on 1'50", then 50y easy on 1'15"
--- 2 x 100y free on 2', then 2 x 50y strong on 1'
--- 100y free easy on 2'10", then 3 x 50y fast on 50"
200y warm down
1hr 20min, 3600y
游这么多 shoulder有没有问题？
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2015/9/30 Wed
: 200y warm up
: Set 1:
: --- 8 x 50y on 1', IM order
: --- 12 x 25y on 40", underwater kick/kick/easy/swim by 25y
: Set 2: 4 rounds in IM order
: --- 100y strong kick on 2'40"
: --- 4 x 50y fast swim on 1'
: --- 100y smooth free on 2'
: Set 3:
: ...................
2015/10/2 LCM
300m swim
8 x 50m on 1', IM order
6 x 100m: #1 #2 #4 #5 on 1'35", #3 and #6 easy on 2'
5 x 200m: 1-3 IM on 3'45", 5-6 free descending on 3'30"
200m easy
200m easy kick, then 3 x 100m descending on 1'40"
200m easy kick, then 2 x 100m descending on 1'40"
200m easy kick, then 100m fast (1'28" finish for me)
1hr 20min, 3700m
进入状态了以后就还好 但是长期不游刚开始恢复肩膀会觉得有压力
【 在 rush (wait) 的大作中提到: 】
: 游这么多 shoulder有没有问题？
2015/10/05
200y warm up
4 x 150y: swim, pull, kick, IM
8 x 50y on 1'05": breathing 2/2, 2/1, 1/1 and 1/0 per 25y, then repeat (I
could only do 1/1)
4 x 75y on 1'10": 50y fly + 25y back, 50y back + 25y breast, 50y breast +
25y free, 50y free + 25y fly
5 x 100y on 1'30", descending
4 x 125y pull on 2'
2 x 50y easy kick warm down
50 min, 2600y
除了里程和set设计，偶尔讲点体会感悟吾的，咱也能学点儿。 ：DD
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2015/10/05
: 200y warm up
: 4 x 150y: swim, pull, kick, IM
: 8 x 50y on 1'05": breathing 2/2, 2/1, 1/1 and 1/0 per 25y, then repeat (I : could only do 1/1)
: 4 x 75y on 1'10": 50y fly + 25y back, 50y back + 25y breast, 50y breast + : 25y free, 50y free + 25y fly
: 5 x 100y on 1'30", descending
: 4 x 125y pull on 2'
: 2 x 50y easy kick warm down
: ...................
2015/10/6
//IM//
Set 1:
--- 2 x 300y, 2 x 200y, 2 x 100y, 1st one is free and 2nd one is IM
Set 2:
--- 100y swim
--- 2 x 50y, 1st one 25y underwater kick + 25y swim, 2nd one reversed
--- 4 x 25y fast
--- 3 rounds, #1 breast on 1'50", 55" and 30", #2 IM on 1'40", 50" and 25", #3 free on 1'30", 45" and 20"
Set 3:
--- round 1 strokes: 50y, 25y easy, 2 x 50y, 25y easy, 3 x 50y, 25y easy,
50y on 55" and 25y on 40"
--- round 2 free: 100y, 50y easy, 2 x 100y, 50y easy, 3 x 100y, 50y easy,
100y on 1'30" and 50y on 1'
--- round 3: repeat round 1
Set 4:
--- 75y kick, 50y kick + 25y swim, 25y kick + 50y swim, 75y swim
1hr 20min, 3900y
最大的感悟就是游泳这事中断不得。。。
【 在 microear (小耳朵-巴巴爸爸) 的大作中提到: 】
: 除了里程和set设计，偶尔讲点体会感悟吾的，咱也能学点儿。 ：DD
版主不要谦虚 把压箱底的东东给我们分享分享
：）让我也早点达标
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 最大的感悟就是游泳这事中断不得。。。
是，隔天游一次就比连游四天再歇三天好很多
【 在 pH5 (依然人来人往) 的大作中提到: 】
最大的感悟就是游泳这事中断不得。。。
正在做一个实验 看看多久不游会忘记怎么游
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 最大的感悟就是游泳这事中断不得。。。
獭獭!!!!!!!
【 在 bengalcat (想吃兔子的獭獭) 的大作中提到: 】
: 正在做一个实验 看看多久不游会忘记怎么游
2015/10/08
200y warm up
8 x 100y on 1'35", odd are free, even are free/back by 25y
6 x 100y pull on 1'35", breathing on the 2nd, 3rd, 4th, 5th...till you
cannot hold....I was holding up to 9th
4 x 100y IM on 1'40"
12 x 50y, odd are kick, even are swim, 1-3 on 1', 55", 50", then repeat the time pattern
12 x 25y on 30", 3 for each stroke in IM order, easy/medium/fast for the 3 x 25y of each stroke
4 x 125y on 2', try to reduce one stroke per 25y
2 rounds of (50y on 45", 100y on 1'30", 200y on 3'), fast on the 1st quarter of each distance then smooth,
1hr 20min, 4100y
真没啥压箱底的 其实以前写过不少 这个日记里就有 都被水淹了 现在啥都不想 就游
【 在 rush (wait) 的大作中提到: 】
: 版主不要谦虚 把压箱底的东东给我们分享分享
: ：）让我也早点达标
哈哈 考虑你这个建议
【 在 pluto1234 (bolt) 的大作中提到: 】
: 是，隔天游一次就比连游四天再歇三天好很多
: 最大的感悟就是游泳这事中断不得。。。
这人谁啊 咋这么面熟！
【 在 bengalcat (想吃兔子的獭獭) 的大作中提到: 】
: 正在做一个实验 看看多久不游会忘记怎么游
声嘶力竭
【 在 ironman2015 (KONA 2020?) 的大作中提到: 】
: 獭獭!!!!!!!
我知道错了!!!!!!!
【 在 ironman2015 (KONA 2020?) 的大作中提到: 】
: 獭獭!!!!!!!
说说你怎么错了
【 在 bengalcat (想吃兔子的獭獭) 的大作中提到: 】
: 我知道错了!!!!!!!
2015/10/12 Mon
100y warm up
8 x 75y on 1'25", kick/drill/swim by 25y, odd free, even stroke
4 x 50y fast on 45"
3 x 200y pull on 3', 75y smooth + 75y build up + 50y fast
12 x 25y variable sprint on 30", strokes
3 x 200y swim on 3'
4 x 50y on 1', ascending
100y warm down
50min, 2700y
不游泳
还到好好游泳的娃楼里灌水唠嗑
不过其实反正在游泳 灌点水也没什么。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 说说你怎么错了
你不是还跑步骑车的么？现在主要玩啥？
【 在 bengalcat (想吃兔子的獭獭) 的大作中提到: 】
: 不游泳
: 还到好好游泳的娃楼里灌水唠嗑
: 不过其实反正在游泳 灌点水也没什么。。。
2015/10/13 Tue
200y warm up
6 x 100y on 1'30", breathe on the 3rd, 5th, 7th, 3rd by 25y
8 x 75y on 1'25", free/stroke/free by 25y, stroke in IM order
16 x 25y on 30", build up kick, fast kick, fast swim, easy swim by 25y
100y easy
6 x 150y on 2'45", 75y smooth + 50y build + 5" rest + 25y fast, odd back,
even free
200y easy
4 x 125y on 2'15", 25y distance per stroke + 5" rest + 50y fast + 50y easy, odd free, even back
200y warm down
1hr 15min, 3700y
今天第一次试穿wetsuit游泳，确实对速度有帮助，感觉能快10%，对自和仰的帮助最大，蝶和蛙不太好游。但是觉得胸闷，被挤压的难受，脖子也比较勒，游是能游，就是这点不太爽，也有可能是我自己凹造型长的不对。。。
贴膘等雪季
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 你不是还跑步骑车的么？现在主要玩啥？
我们这正规的开水比赛都不让穿wetsuit, 类似kona...
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2015/10/13 Tue
: 200y warm up
: 6 x 100y on 1'30", breathe on the 3rd, 5th, 7th, 3rd by 25y
: 8 x 75y on 1'25", free/stroke/free by 25y, stroke in IM order
: 16 x 25y on 30", build up kick, fast kick, fast swim, easy swim by 25y
: 100y easy
: 6 x 150y on 2'45", 75y smooth + 50y build + 5" rest + 25y fast, odd back, : even free
: 200y easy
: 4 x 125y on 2'15", 25y distance per stroke + 5" rest + 50y fast + 50y easy,
: ...................
专门游泳的开水比赛一般都不让穿wetsuit
【 在 Rodimus (变叔 - 狮身马腿) 的大作中提到: 】
: 我们这正规的开水比赛都不让穿wetsuit, 类似kona...
: ,
2015/10/15 Thur
//lactose day//
4 x 200y on 3', odd breathes every 3rd, even breathes every 5th
4 x 150y on 3', kick/drill/swim by 50y, IM order
8 x 50y on 1', variable sprint
5 x 100y all out on 8'
1hr 20min, 2300y
2015/10/26 Mon
Set 1:
--- 3 x 100y on 1'30", build
--- 4 x 75y on 1'10", odd free/stroke/free, even stroke/free/stroke
Set 2:
--- 8 x 75y on 1'05"
--- 6 x 50y on 50"
--- 6 x 25y fast on 25"
--- two rounds, first round odd free even choice, second round all free
50y warm down
50min, 2750y
2016/6/1 Mon
Set 1:
--- 6 x 50y free on 1'
Set 2:
--- 8 x 75y on 1'30"
--- odd free/back/free, even all free
Set 3: 4 times through
--- 100y free on 1'50"
--- 75y back on 1'40"
--- 50y breast on 1'30"
--- 25y fly on 1'20"
Set 4:
--- 4 x (4 x 25y) variable sprint on 35"
Set 5: twice through
--- 100y on 1'45", 100y on 2', 100y on 2'15"
--- keep same pace in all 100y's
Set 6:
--- 6 x 50y easy on 1'
1hr 15min, 3200y
不玩水大半年 今天归队 有意义的巨婴节
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2016/6/1 Mon
: Set 1:
: --- 6 x 50y free on 1'
: Set 2:
: --- 8 x 75y on 1'30"
: --- odd free/back/free, even all free
: Set 3: 4 times through
: --- 100y free on 1'50"
: --- 75y back on 1'40"
: --- 50y breast on 1'30"
: ...................
为啥不玩水了？游泳这么好玩，肯定是因为有别的好玩的，介绍介绍。 :Ｄ
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 不玩水大半年 今天归队 有意义的巨婴节
因为没时间。。。
【 在 microear (小耳朵-巴巴爸爸) 的大作中提到: 】
: 为啥不玩水了？游泳这么好玩，肯定是因为有别的好玩的，介绍介绍。 :Ｄ
2016/6/2 Thur
//mid distance//
100y warm up
Set 1:
--- 3 x 100y free
--- 2 x 100y kick
--- 3 x 100y free
--- 2 x 100y IM
--- 10" rest for all
Set 2:
--- 200y on 3'
--- 3 x 50y on 50"
--- 200y on 3'
--- 3 x 50y on 50"
--- 200y on 3'
--- 100y easy
Set 3: twice through
--- 3 x 125y on 2', des
--- 25y easy
--- 100y fast
--- 100y easy
50y all out sprint
100y warm down
1hr 15min, 3450y
2016/6/6 Mon
//IM ans strokes//
2 x 200y: 1st kick, 2nd kick/drill by 50y
400y pull on 6': breathe 3/5/3/7 by 100y
2 x 300y IM on 5'15", 25y drill + 50y swim for each stroke
2 x 200y build on 3'
4 x 100y on 1'50", 50y smooth free + 50y fast stroke for each 100y
50y sprint
150y easy
50min, 2400y
2016/6/7 Tue
//aerobic//
500y warm up
12 x 50y on 55", 2 free and 1 stroke, 4 time through, the stroke is in IM
order
6 x 100y on 1'40", 50y back + 50y free, back is descending
4 x (150y smooth on 2'30", then 3 x 50y fast), the 50y fast is on 45", 50", 55", 60" for the 4 rounds
4 x (50y fast kick on 1'15", 75y fast swim on 1'15", then 75y easy)
8 x 25y variable sprint on 30"
100y warm down
1hr 25min, 4000y
2016/6/9 Thur
//short distance//
400y warm up
4 x (2 x 75y free on 1'10", then 75y kick on 1'30")
5 x (3 x 50y fast on 45", then 50y easy and make sure HR drops below 140)
12 x 100y, 1-6 on 1'45", 7-12 on 1'40", descending all the way 1-12
100y easy
20 x 25y on 30", 1 fast 1 easy, 2 fast 1 easy, 3 fast 1 easy, 4 fast 1 easy, 5 fast 1 easy
1hr 25min, 4100y
2016/6/13 Mon
//IM and strokes//
300y warm up
4 x 125y: free, kick, drill, IM, then 150y smooth free
300y pull on 4'30", then 4 x 50y fast free on 50"
200y pull on 3', then 4 x 50y fast stroke on 1'
100y pull on 1'30", then 4 x 50y fast free on 50"
16 x 25y variable sprint on 30", 4 kick, 4 swim, 4 kick, 4 swim
4 x 75y stroke on 1'15", 25y fast + 25y easy + 25y fast for each 75y
55min, 2850y
体力惊人!
4100y !!!
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2016/6/9 Thur
: //short distance//
: 400y warm up
: 4 x (2 x 75y free on 1'10", then 75y kick on 1'30")
: 5 x (3 x 50y fast on 45", then 50y easy and make sure HR drops below 140)
: 12 x 100y, 1-6 on 1'45", 7-12 on 1'40", descending all the way 1-12
: 100y easy
: 20 x 25y on 30", 1 fast 1 easy, 2 fast 1 easy, 3 fast 1 easy, 4 fast 1
easy,
: 5 fast 1 easy
: 1hr 25min, 4100y
2016/6/27 Mon
//recovery//
200y warm up
6 x 100y free, odds are 50y kick + 50y swim, evens are 50y drill + 50y swim
4 x 50y build, odds free evens stroke
2 rounds of the following
--- 200y build
--- 2 x 100y, 50y kick + 50y swim
--- 4 x 50y des
--- round 1 free, round 2 stroke
4 x 50y free ascending
50min, 2400y
2016/6/29 Wed
//mid distance//
300y warm up
8 x 75y on 1'20", odd are back/breast/free, even are free descending
8 x 50y free, 1-2 on 55", 3-4 on 50", 5-6 on 45", 7-8 on 40"
4 x (4 x 25y on 30"), underwater kick/regular kick/easy/fast for each 25y
Set 1:
--- 3 x 200y on 3'
--- 2 x 100y kick on 2'10" des
--- 50y easy
Set 2:
--- 2 x 200y pull on 3'10"
--- 100y on 1'30", working on distance per stroke
--- 3 x 50y fast on 45"
Set 3:
--- 200y kick
--- 3 x 100y fast on 1'25"
--- 2 x 50y easy
6 x 50y on 1', odd drill/swim, even back/breast
1hr 30min, 4100y
2016/7/5 Tue
//IM, 50m long course//
300m warm up
4 x 200m, 200m drill, 200m kick, 200m pull, 200m IM swim
800m pull, 300m breathe on 3/5/7 stroke for each 100m, 300m negative split, 200m fast
4 x 200m in IM order, kick/swim/drill/swim for each 200m
--- cramped out after 200m back
1hr, 2300m
2016/7/7 Thur
//aerobic, 50m long course//
200m warm up
400m free, breathe 3/5/3/7 pattern by 50m
2 x 300m, kick/back/free by 50m
3 x 200m on 4'5", stroke drill/free/stroke/free by 50m, stroke in IM order
4 x 150m free on 3', then 2 x 50m fast on 55"
4 x 100m descending on 2', then 4 x 50m fast on 1'
4 x 50m descending on 1', then 4 x 50m fast on 1'05"
100m easy
1hr 25min, 3600m
2016/7/11 Mon
//strokes//
400y warm up
4 x 150y: odd are free 100y swim + 50y kick, even are stroke 100y swim + 50y drill
4 x 100y on 2', 50y kick + 50y swim, 1-2 free 3-4 stroke
6 x 50y: 1-3 fast free on 50", 4-6 fast stroke on 1'
2 x (300y pull on 3'30", then 2 x 50y fast free on 50")
4 x 100y on 2' in IM order, 50y drill + 50y swim
100y warm down
1hr, 3000y
2016/7/12 Tue
//aerobic, 50m long course//
500m warm up
6 x 100m, 2 swim, 2 kick, 2 drills
4 x 200m, odd are 50m fast + 100m smooth + 50 fast, even are 50m smooth +
100m fast + 50m smooth
8 x 50m variable sprint on 1', 4 free 4 stroke
6 x 100m, 1 fly, 2 back, 1 breast, 2 free, odd are kick/swim, even are drill/swim
2 x 300m pull, 1st breathe 3/5/3 by 100m, 2nd negative split
100m warm down
1hr 30min, 3600m
2016/7/14 Thur
//taper, 50m pool//
200m warm up
400m swim
300m pull
200m kick
100m swim
8 x 50m fast on 1'05", odd free even stroke
2 x 200m on 3'45"
50min, 2000m
2016/7/16 Sat
//open water ocean swim meet//
1 mile
20'39"
age group 3 of 17
total 24 of 223.
2016/7/18 Mon
//strokes//
3 x 200y, kick/swim/drill/swim by 50y, 1st and 3rd 200y are free, 2nd 200y
is stroke
6 x 50y free build on 50"
300y pull on 4'30", then 2 x 50y fast stroke on 1'
200y pull on 3', then 2 x 50y fast stroke on 1'
100y pull on 1'30", then 2 x 50y fast stroke on 1'
4 rounds of (3 x 25y on 30"), kick/build/sprint for the 3 x 25y, 4 rounds in IM order
8 x 50y on 1', odd are fast and descending, even are easy
100y warm down
50min, 2600y
2016/7/19 Tue
//mid-distance, 50m pool//
300m warm up
6 x 100m, odd are kick/swim by 50m, even are drill/swim by 50m
8 x 50m, 1-4 are free descending on 1', 5-8 are stroke descending on 1'10"
4 x 150m IM
--- 75m of each stroke in the 150m IM, the 75m stroke rotating in IM order
--- 75m of each stroke = 50m drill + 25m swim for that stroke
4 x (2 x 50m then 100m), odd are 50m fast 100m easy, even are 50m easy 100m fast, all on 1' base for 50m
4 x 200m pull on 3'45", odd breathes 3/5/3/5 by 50m, even are build
100m warm down
1hr 25min, 3600m
2016/7/21 Thur
//IM, 50m pool//
200m warm up
4 x 150m, odd are free, even are stroke kick/drill/swim by 50m
3 rounds of 4 x 50m, rounds in IM order
--- 50m IM on 1'05‘
--- 50m stroke drill on 1'15"
--- 50m smooth free on 1'05"
--- 25m fast stroke + 25m easy on 1’05“
3 rounds of following, rounds 1 and 3 are free, round 2 are stroke/IM
--- 200m on 3'30" for free, on 4' for IM
--- 3 x 100m on 1'50", 145", 1'40" for free, on 2', 1'55", 1'50" for 50m
stroke + 50m free
--- 4 x 50m fast on 1'15" for free, 1'30" for strokes
1hr 20min, 3500m
2016/7/24 Sun
3-mile open water swim in a lake
1:38'15"
1st place in 20-39 age group, men with no wetsuit.
但是。。。这个group总共俩人。。。
2016/7/27 Wed
//recovery//
200y warm up
5 x 100y: 25y kick + 75y build
6 rounds of 4 x 25y on 30": underwater kick, distance per stroke free, fast stroke, easy
3 rounds of following, rounds 1 and 3 are free, round 2 is stroke (same
stroke whole round)
--- 2 x 75y kick/drill/swim on 1'20" for free, 1'30" for stroke
--- 3 x 50y descending on 50" for free, 1' for stroke
--- 4 x 25y sprint on 30" for free and stroke
200y free smooth
4 rounds of following:
--- 100y free on 1'40"
--- 100y IM on 1'50"
--- 2 x 25y sprint on 30" for round 1, 4 x 25y for round 2, 6 x 25y for
round 3, 8 x 25y for round 4.
1hr 20min, 4000y
2016/7/28 Thur
//recovery, 50m pool//
300m warm up
4 x 150m: stroke/kick/free by 50m
6 x 50m on 1'15": odd are fast stroke, even are free
6 x 50m on 1': free descending 1-3 and 4-6
200m nice and smooth, breathe on 3/5/3/5 by 50m
Main set, all free:
--- 50m easy on 1'30", 100m fast on 2', 200m easy on 5'
--- 50m fast on 1;, 100m easy on 2'30", 200m easy on 4'45"
--- 50m fast on 1', 100m fast on 2', 200m fast on 4'
4 x 50m on 1'30", long buster
--- breath every 2, 3, 4, 5, 6,...strokes until you can't hold.
100m warm down
1hr 25min, 3050m
2016/8/1 Mon
//IM//
300y warm up
4 x 150y: 50y swim + 100y kick for #1 and #3, 50y swim + 100y drill for #2, 50y swim + 100y IM for #4
8 x 25y variable sprint on 30": 1-4 free, 5-8 stroke
6 x 125y pull on 2': descending 1-3 and 4-6
4 x 50y fast free on 50": work on fast kick
6 x 100y: odd are 50y kick + 50y swim on 1'50", even are 100y IM on 2'
50y all out
50y warm down
55min, 2750y
2016/8/2 Tue
//aerobic, 50m pool//
200m free, 4 dolphin kicks each wall
200m pull, breathe every 3rd stroke
4 rounds of 3 x 50m on 1'15", 1st fast stroke in IM order, 2-3 are easy free3 x 100m on 2', 25m catch up drill + 25m fingertip drill + 50m swim
50m kick + 50m swim on 2'20", then 50m build on 1'10"
50m kick + 50m swim on 2'20", then 2 x 50m easy on 1'10"
50m kick + 50m swim on 2'20", then 3 x 50m descending on 1'10"
Main set:
--- 300m free on 5'30", 75m fast + 225m build
--- 2 x 50m on 1'10", 2 x 50m on 50", 2 x 50m on 1'
--- 200m free on 4', 50m fast + 150m build
--- 50m on 50", 3 x 50m on 1'
100m nice and smooth
4 x 50m on 1'15", odd breath on 3rd stroke, even on 5th
100m warm down
1hr 20min, 3300m
2016/8/4 Thur
//taper, 50m pool//
100m warm up
3 rounds of 4 x 50m on 1'15", IM order in each round
--- 25m kick + 25m swim DPS （distance per stroke)
--- 25m drill + 25m swim DPS
--- 25m easy + 25m fast
8 x 50m variable sprint on 1'
200m build on 4'15", then 4 x 100m pull on 1'50"
200m swim on 4'15" with 15" break after 100m, then 4 x (25m kick + 25m swim) on 1'15"
200m swim on 4'15" with 10" break after each 50m, then 4 x 50m kick on 1'30"100m warm down
1hr, 2600m
2016/8/6 Saturday
2-mile open water swim race
58'41"
浪有点大
比去年同样的赛道进步1分钟
这个赛道总是游不好 不知道为啥
2016/8/8 Mon
//stroke//
50m warm up
6 x 100y, 2 swim, 2 kick, 2 drills
4 x 150y on 2'30", odd 50y stroke drill + 100y free swim, even 50y free
drill + 100y stroke swim
8 x 25y variable sprint on 30"
200y free negative split on 3', then 4 x 50y kick on 1'05"
200y free negative split on 3', then 4 x 50y drill on 1'
6 x 50y on 1', odd fast even easy, 2 free 2 stroke 2 free
50min, 2550y
2016/8/9 Tue
//aerobic, 50m pool//
300m warm up
4 x 200m, swim, kick, pull, IM
5 x 100m pull on 1'50"
4 x 100m swim on 2', 50m free + 50m stroke
3 x 100m free fast on 2'
4 x 150m pull, build up, on 2'45"
4 x 50m half easy half fast on 1'
cramped out
1hr 10min, 3100m
2016/8/11 Thur
//drill-kick-pull, 50m pool//
100m warm up
300m swim
200m pull
100m kick
8 x 50m free on 1', descending 1-4 and 5-8
4 x 100m free on 2', drill/fast/kick/easy per 25m
2 x 150m drill on 3', fly/back/breast, then back/breast/free
8 x 50m stroke on 1'15", descending 1-4 and 5-8
4 x 100m stroke on 2'30"', drill/fast/kick/easy per 25m
3 x 100m kick
3 x 100m smooth pull on 1'50"
100m warm down
1hr 20min, 3300m
2016/8/15 Mon
//short distance//
250y warm up
Set 1；
--- 300y free on 4'30"
--- 200y IM on 3'20"
--- 100y scull
--- 4 x 150y pull on 2'15", descending
Set 2:
--- 4 x 50y free on 50", or stroke on 1'
--- 100y smooth free on 1'40" or IM on 2'
--- 1st round free, 2nd round stroke/IM
Set 3:
--- 2 x 100y fast free on 1'35", then 100y stroke easy on 2'
--- 2 x 100y fast free on 1'30", then 100y stroke easy on 2'
--- 2 x 100y fast free on 1'25", then 100y stroke easy on 2'
50y warm down
55min, 3000y
2016/8/16 Tue
//aerobic, 50m pool//
300m warm up
400m free, breathe on the 3/5 stroke per 100m
300m pull
200m IM, 25m drill + 25m swim for each stroke
100m kick
3 x 200m pull on 3'40", descending
2 x 100m on 2'15", fly/back and back/breast
4 x 50m on 1'30", odd kick even swim
100m IM on 2'10"
4 x 50m, odd kick on 1'30" even swim on 1'15"
8 x 50m variable sprint, 1-4 free on 1', 5-8 stroke on 1'05"
4 x 100m on 2', 50m drill + 50m build
100m warm down
1hr 20min, 3500m
2016/8/18 Thur
//short distance//
200y warm up
Set 1:
--- 4 x 100y, odd kick/swim by 50y, even drill/build by 50y
Set 2:
--- 4 rounds of 3 x 50y on 55", 2 free and 1 stroke
--- 200y free smooth
Set 3:
--- repeat the following 3 times
--- 2 x 100y on 1'40"
--- 3 x 75y on 1'20", fly/free/free by 25y, free/back/free by 25y, free/free/breast by 25y
--- 4 x 50y on 1', 4/5/6/7 dolphin kicks at each wall
--- 25y easy
Set 4:
--- 3 x 100y all out on 3'
50y warm down
1hr 25min, 3700y
2016/8/27 Sat
10km open water swim race
3:43'27"，年龄组第三，同年龄段游完的也就三人。。。
严格执行每2.5km补给的策略，吃一个gel, 喝几大口gatorade。全程没出现抽筋，很欣慰。
赛道游错一次，少游了一个浮标。还好裁判留情，只罚我回去重游，没有dq，不然白游了。
自我感觉游的最爽的是5-7km这一段，8km之后有撞墙感。
基本全程3-3-2-2-2呼吸，左右两侧都呼吸能减少一侧过度疲劳，2-2-2都在右侧，分别是过渡-sight-调整方向的功能。虽然左侧呼吸还是弱，但是能长游纳入左侧呼吸，应
该算初步过关了。
第一次玩10km，游完就算圆满。上岸缓过来以后发现胳膊累废了，巨疼举不起来穿不了衣服。
游完之后觉得这个距离需要专门练，跟3-4迈的距离不是一个概念。慎入。
佩服佩服！
2016/9/20 Mon
//welcome back//
200y warm up
3 x 100y on 1'45"
Set 1:
--- 8 x 25y fly drill on 30", then 200y free easy
--- 6 x 25y back on 30", then 150y free easy
--- 4 x 25y breast on 30", then 100y free easy
--- 2 x 25y fast free on 30", then 50y free easy
Set 2:
--- 100y smooth on 1'45"
--- 50y fast kick, then 2 x 25y fast swim
--- 50y fast kick, then 50y fast swim
--- 200y easy
--- 50y fast kick, then 2 x 25y fast swim
--- 50y fast kick, then 50y fast swim
50y warm down
45 min, 2250y