2016/10/3 Mon //kick and pull// Set 1: --- 200y pull --- 2 x 100y kick --- 6 x 50y pull Set 2: 3 rounds of the following ---25y fly LBD (late breathing drill) + 25y single arm fly + 25y fly --- 2' vertical kicking, 20" vertical dolphin kick with hands out of water + 10" rest kick, then repeat --- 25y easy swim Set 3: --- 3 x 200y pull on 3'30" --- 4 x 50y kick on 1'15" --- 2 x 100y pull on 1'45" --- 4 x 25y kick on 35"
200y smooth swim warm down, breathe every 3 or 5 stroke per 50y
2016/10/17 Mon //sprint// Set 1: --- 200y free --- 4 x 50y drill, dolphin kick with sculling arms --- 3 x 100y IM drills Set 2: 3 rounds, with fins on --- 4 x 25y sprint stroke on 30", IM order by round --- 2 x 25y sprint free on 30" --- 2 x 25y sprint kick on 30" --- 200y smooth swim Set 3: 2 rounds --- 3 x 100y fast free on 1'40", descending --- 50y fast free on 1' --- 2 x 25y sprint, no breathing for 15m, on 1' --- 150y smooth swim
2016/10/25 Tue //kick and pull// Set 1: --- 200y swim --- 200y kick with fins --- 100y stroke drills Set 2: repeat 6 times --- 200y pull with paddle --- 2 x 50y all out swim with fast kick 100y warm down
2016/10/31 //kick and pull// Set 1: --- 100y swim --- 150y kick with fins ---100y pull Set 2: repeat 3 times, all with fins on --- 25y fly with flutter kick on 30" --- 25y 2 left 2 right 2 full fly on 30" --- 25y regular fly --- 2' vertical kick, 20" fast dolphin kick with hands out of water, 10" easy kick, repeat 4 times --- 25y easy swim on 30" Set 3: --- 3 x 100y pull with paddle on 1'40" --- 4 x 75y on 1'30", 25y kick + 25y easy + 25y fast swim --- 2 x 100y pull on 1'40" --- 30" rest --- 4 x 25y underwater kick with fins on on 30" --- 3 x 100y pull with paddle on 1'40" 150y warm down
2016/11/30 400y warm up 200y kick 8 x 25y variable sprint on 30" Main set: --- 2 x 200y on 3'30" --- 50y kick, 50y easy --- 4 x 100y on 1'45" --- 50y kick, 50y easy --- 8 x 50y pull, 10" rest each --- 50y kick, 50y easy
2017/4/6 Thur //recovery// 400y warm up 2 x 400y free on 8', then 50y easy 2 x 300y breast/free on 6'30", then 50y easy 16 x 25y variable sprint on 35" 2 x 200y pull on 4' 100y strong 10 x 50y on 1'10" warm down
2017/4/21 Fri //recovery// 400y warm up 6 x 100y on 1'40", even nice and smooth, odd strong 4 x 50y kick, 10" rest 8 x 25y variable sprint on 30" main set: 1'35" per 100y pace 600y on 9'30", then 1' rest 500y on 8', then 1' rest 400y on 6'30"
2017/4/25 //recovery, 50m pool// 300m warm up 5 x 200m with 20" rest, odd smooth even strong kick in the last 50m 6 x 50m with 15" rest, odd easy back, even free focusing on entry and early catch 100m warm down
2017/4/28 Fri //recovery// 400y warm up Set 1: --- 300y free on 5' --- 200y back/free on 3'30" --- 100y breast/free on 2' --- 50y fly/free on 1', then 50y easy --- repeat once Set 2: --- 3 x 200y pull on 3'15" --- 2 x 100y IM strong on 2' 200y warm down
2017/5/5 //recovery// 400y warm up Set 1: --- 4 x 200y free on 3'15" --- breathe every 3rd stroke, minimize stroke counts per lap --- 100y easy Set 2: --- 2 x 50y fly, 50y easy --- 2 x 50y back, 50y easy --- 2 x 50y breast, 50y easy --- 2 x 50y free, 50y easy --- all 2 x 50y are strong on 1'10", all easy are on 1' Set 3: --- 6 x 100y on 1'50" --- odd are strong IM, even are easy free 200y warm down
2017/5/9 Tue //recovery// 400y warm up 6 x 100y free on 1'40" 8 x 50y on 1', 25y stroke drill + 25y free 16 x 25y variable sprint on 30" 3 x 600y free on 10' 8 x 50y easy free on 1' as warm down
2017/5/23 //recovery, IM// 400y warm up 6 x 100y free on 1'40", odd breathe on every 3rd stroke, even on every 5th 8 x 75y kick/drill/swim, 10" rest, IM order 8 x 50y on 1'10", 2 fly/2 back/2 breast/2 free, strong 2 x (200y IM on 3'30", then 2 x 100y free easy on 1'45") 200y warm down
2017/5/25 //recovery, aerobic// 400y warm up 8 x 75y kick/drill/swim by 25y, 10" rest, IM order 3 x 200y on 3'20" --- 50y fly + 150y free --- 50y free + 50y back + 100y free --- 100y free + 50y breast + 50y free 3 x 200y pull on 3'15" 3 x 100y fast on 2', 1 IM then 2 free 100y warm down
2017/6/1 //recovery// 400y warm up 8 x 75y kick/drill/swim by 25y, IM order, 10" rest 6 x 100y free on 1'35" 3 x 200y pull on 3'15" 6 x 50y fast free on 50" 100y warm down
2017/6/5 Mon //recovery, IM// 400y warm up 100y fly/free by 50y on 1'45" 200y breast/free by 50y on 3'30" 300y back/free by 50y on 5'15" 400y free on 6'45" 300y back/free by 50y on 5'15" 200y breast/free by 50y on 3'30" 100y fly/free by 50y on 1'45" 3 x 100y pull on 1'45" 100y warm down
2017/6/6 Tue //kick and pull// 200y warm up Set 1: 2 rounds of following --- 4 x 50y strap pull on 1' --- 200y strap + buoy pull on 3'45" --- 300y buoy pull: 3 x (25y minimum breathing + 25y maximum breathing + 50y breathing on 4th, 5th, 7th stroke in each 100y) Set 2: --- 2 x 25y fast kick, 5" rest --- 2 x 200y pull on 3'15" --- 4 x 25y fast kick, 5" rest --- 2 x 100y pull on 1'45" --- 6 x 25y fast kick, 5" rest --- 4 x 50y SWOLF on 1' Set 3: --- 4 x 50y strap pull on 1' --- 200y strap + buoy pull on 3'45" 100y warm down
2017/6/8 Thur //sprint// 400y warm up Set 1: --- 20 x 25y kick on 30", with fins --- 1 hard, 1 easy, 2 hard, 1 easy, 3 hard, 1 easy, 4 hard, 1 easy, 5 hard, 1 easy --- 3 x 200y smooth swim on 3'15" Set 2: 2 round of following, everything is all out --- 2 x 25y kick on 1' --- 2 x 50y stroke on 2' (did breast/back/back/fly) --- 2 x 25y free on 2', one dive one push --- 50y easy after 1st round, 200y easy after 2nd round Set 3: --- 3 x 50y hard on 50", then 50y easy --- 3 x 50y all out pace on 1', then 50y easy --- 3 x 50y SWOLF on 1' (did ~75 SWOLF score), then 50y easy 350y warm down
2017/6/13 Tue //IM// 400y warm up Set 1: 2 rounds of following --- 2 x 25y free with ankle strap on 30" --- 2 x 25y back with ankle strap on 35" --- 100y free with buoy and ankle strap on 1'40" Set 2: 2 rounds of following --- 4 x 25y fly on 30" --- 3 x 50y back/breast on 1' --- 2 x 75 fly/back/breast and back/breast/free on 1'15" --- 100y IM on 1'50" 3 x 150y pull on 2'15" Set 3: all fast --- 4 x 125y free on 1'50" --- 4 x 100y IM on 1'50" --- 4 x 100y free on 1'30" --- 4 x 75y fly/back/breast and back/breast/free on 1'20" 300y warm down
2017/6/15 Thur //distance// Set 1: twice of following, all with fins on --- 50y side kick (25y on left + 25y on right) --- 2 x 25y underwater kick --- 3 x 100y (50y kick + 50y swim) Set 2: --- 800y pull --- 600y swim --- 400y pull --- 200y swim --- 5 x 100y swim fast 500y warm down
2017/6/18 Sun //tri club, 50m pool// Set 1: warm up --- 3 x 100m pull --- 4 x 50m kick --- 100m swim Set 2: --- 4 x 100m swim descending on 2' --- 400m pull on 7'30", extra 1' rest --- 3 x 100m swim descending on 1'55" --- 300m pull on 5'30", extra 1' rest --- 2 x 100m fast swim on 1'50" --- 200m fast pull on 3'45", extra 45" rest --- 100m on 2', 25m sprint + 75m easy --- 2 x 50m pull on 1' 100m warm down
2017/6/19 Mon //IM// Set 1: --- 2 x 150y pull --- 3 x 100y kick with fins Set 2: backstroke drills with fins on --- 8 x 50y on 1', 25y drill + 25y swim --- 2 for each drill: double arm drill, pinkie drill, 3 strokes + 6 kicks drill, hesitation drill Set 3: 3 rounds of following --- 200y pull on 3'05", descending by rounds --- 2 x 100y IM on 1'50" --- 3 x 50y stroke in IM order on 1' 200y warm down
2017/6/22 Thur //butterfly drills, kick n pull, 50m pool// 200m warm up Set 1: butterfly drills --- 2 x 50m: 25m body dolphin + 25m dolphin kick on the back --- 2 x 50m: 3 left arm / 3 right arm / 3 regular fly --- 2 x 50m: 25m fly with freestyle kick + 25m easy Set 2: 2 rounds --- 4 x 50m kick, 10" rest --- 2 x 400m: 300m pull + 50m kick + 50m swim --- 4 x 100m swim descending on 1'55" 100m warm down
2017/6/24 Sat //distance, 50m pool// 500m warm up Set 1: --- 400m pull on 7'30" --- 2 x 50m stroke on 1'05" --- 2 x 300m pull on 5'30" --- 2 x 50m stroke on 1'05" --- 3 x 200m pull on 3'40" --- 2 x 50m stroke on 1'05" --- 4 x 100m pull on 1'50" --- 2 x 50m stroke on 1'05" --- 100m swim: 25m fast + 75m smooth Set 2: --- 4 x 50m kick on the side with fins: 25m on the left + 25m on the right --- 100m: 2 x (25m fast kick + 25m easy swim) Set 3: --- 3 x 150m descending --- 3 x 150m: 100m smooth, 10" rest, then 50m fast --- 3 x 150m descending --- 3 x 150m: 50m smooth, 10" rest, then 100m fast --- all 150m on 3' 100m warm down
2017/6/26 Mon //sprint// Set 1: --- 5 x 100y: odd swim even pull --- 100y kick with fins Set 2: with fins, 2 rounds of following --- 50y: 25y surf + 25y easy --- 50y: 25y head out sprint + 25y easy --- 100y: 25y all out kick + 50y easy kick + 25y all out kick --- 100y easy swim Set 3: --- 4 x 50y sprint on 1'30": 2 fly 2 back --- 4 x 50y sprint on 1'10": 2 back 2 breast --- 4 x 50y sprint on 50": all free --- 3 x 100y free descending on 1'40" --- 100y smooth Set 4: --- 4 x 50y SWOLF on 50" --- 4 x 50y 4 breathes on 50" 100y warm down
2017/6/29 Thur //IM, 50m pool// Set 1: kick with fins, 2 rounds --- 50m dolphin kick on the back --- 100m flutter kick on the back --- 150m: 50m kick on the back + 50m kick on the left side + 50m kick on the right side (round 1 dolphin, round 2 flutter) --- after 2 rounds, 3 x 100m smooth pull descending on 1'55" Set 2: --- 100m: fly/free by 25m on 2'15" --- 100m IM fast on 2'15" --- 100m smooth pull on 2' --- 100m: back/free by 25m on 2'15" --- 100m IM fast on 2'15" --- 2 x 100m smooth pull on 2' --- 100m: breast/free by 25m on 2'15" --- 100m IM fast on 2'15" --- 3 x 100m smooth pull on 2' Set 3：4 rounds --- 50m fly/back --- 50m back/breast --- 50m breast/free --- all on 1'15" 300m warm down
2017/7/1 Sat //mid distance, 50m pool// 300m warm up Set 1: --- 800m pull --- 2 x 50m fast swim on 55" --- 600m pull breathing on 3/5/7/7/ stroke by 50m --- 2 x 50m fast swim on 55" --- 200m swim negative split --- 2 x 50m fast swim on 55" --- 2 x 100m all out swim Set 2: 4 rounds, all with fins --- 50m swim with fast arm tempo --- 50m fast kick --- 50m easy Set 3: --- 5 x 100m on 1'45", 1-mile pace --- 4 x 100m on 1'50", 800m pace --- 2 x 100m on 2', all out 100m warm down
2017/7/5 Wed //IM// Set 1: --- 100y swim --- 100y pull --- 100y kick with fins smooth --- 2 x 50y kick with fins: 25y underwater fast + 25y easy Set 2: 4 rounds --- 2 x 100y on 1'45": 50y stroke + 50y free, stroke in IM order by round --- 100y IM on 1'45" --- 200y smooth pull on 3' --- 30" extra rest 100 warm down
2017/7/6 Thur //sprint, 50m pool// 400m warm up Set 1: all with fins --- 4 x 50m fast kick on 1' --- 100m swim focusing on distance per stroke --- 2 x 50m fast swim on 55" --- 4 x 50m on 1': 25m fast kick + 25m easy swim --- 2 x 100m easy swim Set 2: --- broken 100m sprint: 50m + 10" rest + 50m, get you average time of the two 50m (mine was 42") --- 14 x 50m sprint on 1'30", at the pace from the broken 100m, (mine was 43-44") --- 2 x 150m smooth pull on 3' Set 3: 2 rounds --- 3 x 50m SWOLF on 1'15" (mine was 86-91) --- 50m minimum breath on 1'15" (mine was 6 and 4) 300m warm down
2017/7/10 Monday //kick an pull, 200y test// 400y warm up Set 1: fins on --- 3 x 50y: 25y under water kick + 25y easy kick --- 2 x 50y: dolphin kick on the back with arms on the side --- 50y fast kick Set 2: --- 4 x 200y time trial on 3'45", descending --- I did 2'36" to 2'31" Set 3: --- 4 x 100y pull on 1'40" --- 4 x 50y fast kick with catch up drill on 1'05" --- 4 x 100y pull on 1'40" 100y warm down
2017/7/18 Tue //recovery, 50m pool// Set 1: --- 100m swim --- 3 x 100m pull --- 4 x 50m kick with fins Set 2: freestyle drills, with fins on --- 2 x 50m kick with one goggle in water and one out --- 2 x 50m one arm freestyle, breathe on the opposite side of the stroking arm --- 2 x 50m freestyle with paddle on forehead, for stabilizing head --- 2 x 50m head tap drill, practice for quick breathing Set 3: --- 4 x 100m all out fast kick with fins on 2'15" --- did 1'15", 1'18", 1'22", 1'22" Set 4： --- 2 x 100m pull with ankle strap, first without and second with pull buoy --- 2 x 25m sprint pull with ankle strap and pull buoy --- 100m easy pull
2017/7/21 Fri //IM, recovery// Set 1: --- 200y swim --- 3 x 100m IM pull Set 2: breaststroke drills --- 2 x 25y breast scull + flutter kick --- 2 x 25y Y pause drill --- 2 x 25y 2 single arm fly + 2 breast stroke drill --- 2 x 25y dive drill (2 underwater breaststroke for 1 breath) Set 3: --- 4 x 100y IM, hard on fly and smooth for other strokes --- 2 x 50y fly, one drill and one swim --- 3 x 100y Aussie IM, 25y fly + 75y free, 25y fly + 25y back+ 50y free, regular IM --- 2 x 50y back, one drill and one swim --- 2 x 100y belly IM, 25y fly + 25y free + 25y breast + 25y free --- 2 x 50y breast, one drill and one swim --- 100 IM, fast --- 2 x 50y free, one drill and one swim 100y warm down
2017/7/24 Mon //sprint// 400y warm up Set 1: all with fins --- 300y: 50y fast kick + 50y smooth swim --- 300y: 50y smooth kick + 50y build up swiim --- 300y all out fast kick --- 100y easy Set 2: --- 3 x 100y on 2': 25y sprint + 50y easy + 25y sprint --- 2 x 100y on 2': 50y sprint + 50y easy --- 100y on 2': 75y sprint + 25y easy --- extra 30" rest --- 6 x 50y sprint at 200 pace on 1'15" (35" swim for me) 100y warm down
2017/7/25 Tue //distance, 50m pool// 400m warm up Set 1: --- 300m pull on 5'20" --- 200m swim on 3'40" --- 100m pull on 2' --- 4 x 50m DPS (distance per stroke) on 1'05", breathe on every 5th stroke, then extra 30" rest --- 2 x 200m swim on 3'40" --- 2 x 100m pull on 2' --- 4 x 50m DPS --- 3 x 100m pull on 2' --- 200m swim on 3'40" --- 100m pull on 2' --- 4 x 50m DPS --- 4 x 50m fast on 1'10" Set 2: all 50m on 1'10" --- 4 x 50m SWOLF (my best was 48"+ 43 strokes) --- 3 x 50m 30 strokes then kick --- 2 x 50m SWOLF --- 50m 30 strokes then kick 200m warm down
2017/7/27 Thur //IM, 50m pool// 400m warm up Set 1: fins on, 2 rounds of following --- 2 x 50m kick on 1': 25m fast + 25m easy --- 2 x 50m swim on 1': 25m fast + 25m easy Set 2: all on 2' per 100m interval --- 300m pull --- 300m back/free: 50m back + 100m free --- 300m IM --- 2 x 200m pull --- 2 x 200m back/free: 50m back + 50m free --- 2 x 200m IM --- 4 x 50m pull --- 4 x 50m back/free on 1'05": 25m back + 25m free --- 4 x 50m fast strokes in IM order on 1'15" 100m warn down
2017/7/31 Mon //recovery// 200y warm up Set 1: kick set, fins on --- 2 x 50y easy, 50y fast --- 50y easy, 50y fast --- 50y fast --- all on 1' Set 2: --- 4 x 100y, #1-3 descending, #4 50y fast + 50y easy --- 50y pull --- 3 x 100y, #1-2 descending, #3 50y fast + 50y easy --- 50y pull --- 2 x 100y, #1 smooth, #2 50y fast + 50y easy --- 50y pull --- 100y fast --- 50y pull --- all 100y on 1'35" Set 3: --- 2 x (2 x 50y SWOLF, then 50y fast), all on 1' --- 12 x 25y variable sprint on 30" 100y warm down
2017/8/1 Tue //kick n pull, 50m pool// 400m warm up Set 1: 2 rounds --- 100m pull, strap + buoy --- 2 x 50m pull, strap only --- 15" rest after each Set 2: 2 rounds --- 3 x 200m pull on 3'45", descending --- 4 x 50m pace swim on 1'10", IM order --- 200m kick Set 3: 3 rounds --- 100m pull on 1'45" --- 100m kick on 2'40" --- nonstopping
2017/9/11 Monday //welcome back// 500y warm up Set 1: --- 300y with fins on 5', 50y fast kick / 50y easy swim --- 300y with fins on 5', 50y easy kick / 50y build up swim --- extra 30" rest --- 6 x 50y fast kick with fins on 1' --- 200y pull Set 2: --- 2 x 50y smooth on 1', then 2 x 100y fast on 2' --- 2 x 50y smooth on 1', then 4 x 50y fast on 1'30" --- 2 x 50y smooth on 1', then 8 x 25y fast on 30" 100y warm down
55 min, 2600y
vacation + pool maintenance, 39天之后重回池子训练。池子还没完全正常工作，池 水浑浊，不能加热，估计池水不超过70度，游到最后手脚麻木，鼻涕横飞。。。
2017/9/18 Tuesday //distance// 400y warm up Set 1: kick with fins --- 25y easy, 25y fast --- 2 x 25y easy, 50y fast --- 3 x 25y easy, 75y fast --- 4 x 25y easy, 100y fast --- all on 30" per 25y --- 2 x 100y easy Set 2: 2 rounds of following --- 300y pull on 4'45" --- 150y smooth swim on 2'30" --- 3 x 100y on 1'40", des 200y warm down
2017/9/19 Wed //kick n pull// 200y warm up Main set: --- 300y build pull --- 2 x 150y stroke/free by 25y --- 3 x 100y: 25y fast kick + 25y easy swim --- 2 x 150y build pull --- 3 x 100y stroke/free by 25y --- 200y: 25y fast kick + 25y easy swim --- 3 x 100y build pull --- 200y stroke/free by 25y --- 2 x 150y: 25y fast kick + 25y easy swim 100y warm down
2017/9/26 Tue //IM// 200y warm up Set 1: 2 rounds --- 4 x 50y kick on 1'10", IM order --- 100y kick/swim by 25y Set 2: --- 2 x 50y fly --- 2 x 100y: 25y fly + 75y free --- 3 x 50y back --- 2 x 150y: 25y fly + 25y back + 100y free --- 4 x 50y breast --- 2 x 200y: 25y fly + 25y back + 25y breast + 125y free --- all 50y stroke on 1', 100/150/200y on 1'45" per 100y pace 200y warm down
200y warm up Set 1: 2 rounds, fins on --- 2 x 25y easy kick --- 2 x 25y, scull with flutter kick --- 50y fly with flutter kick Set 2: --- 100y pull on 1'40" --- 100y 9 kicks 1 stroke --- 2 x 100y pull on 1'40" --- 100y 9 kicks 3 strokes --- 3 x 100y pull on 1'40" --- 100y 6 kicks 1 stroke --- 4 x 100y pull on 1'40" --- 100y 6 kicks 3 strokes --- 5 x 100y pull on 1'50" 100y warm down
2017/10/05 Thur //kick and pull// Set 1: --- 2 x 100y pull --- 2 x 150y: 100y IM + 50y kick Set 2: fly drills, fins on --- 2 x 25y left arm --- 2 x 25y right arm --- 2 x 25y 3-3-3 drills --- 2 x 25y 3 strokes of fly + 3 strokes of freestyle --- all on 30" Set 3: --- 200y: 100y pull + 75y kick + 25y swim, 15" rest --- 300y: 200y pull + 50y kick + 50y build swim, 30" rest --- 400y: 300y pull + 25y kick + 75y fast swim, 1' rest --- 3 x 100y swim on 1'40", descending --- 3 x 100y pull on 1'40", descending Set 4: --- 4 x 50y, 5 breathes --- 3 x 50y, 4 breathes --- 2 x 50y, 3 breathes --- 1 x 50y, 2 breathes --- all on 1' 100y warm down
2017/10/09 Mon //sprint// 500y warm up Set 1: --- 3 x 100y on 2': 50y fast swim + 10" rest + 50y kick --- 4 x 150y pull on 2;30", breathing 3/5/7 by 50y Set 2: --- 3 x 100y pull on 1'40“ --- 8 x 25y fast on 30" --- 300y pull on 5' --- 8 x 50y on 1', odd fast even smooth --- 100y pull on 1'40" --- 4 x 25y fast on 30" 100y warm down
2017/10/10 Tue //distance// 300y warm up Set 1: kick with fins --- 100y easy, then 2 x 50y fast --- 50y easy, then 2 x 25y fast --- all on 30" per 25y pace Set 2: --- 400y: 300y fast + 100y easy --- 300y: 200y fast + 100y easy --- 200y: 100y fast + 100y easy --- 100y: 50y fast + 50y easy --- 4 x 25y SWOLF --- 6 x 100y: odd smooth, even fast 200y warm down
2017/10/13 Fri //recovery// 200y warm up Set 1: --- 50y SWOLF --- 2 x 25y fly and free, fast --- 100y pull Set 2: 2 rounds --- 2 x 50y descending --- 2 x 25y back and free, fast --- 100y pull Set 2: 3 rounds --- 3 x 50y sprint --- 2 x 25y breast and free, fast --- 100y pull everything on 50y/1min pace 200y warm down
2017/10/17 Tue //kick and pull// 300y warm up 2 x 50y fast kick on 1'30" 6 x 50y pull on 1' 2 x 50y fast kick on 1'30" 3 x 100y pull on 1'45" 2 x 50y fast kick on 1'30" 2 x 150y pull 2‘30“ 2 x 50y fast kick on 1'30" 300y pull on 4'45" 4 x 50y on 1', descending 100y warm down
2017/10/19 Thur //sprint// 400y warm up Set 1: kick with fins --- 20 x 25y kick on 30" --- fast-EZ: 1-1,2-1,3-1,4-1,5-1 Set 2: --- 20 x 25y on 30" --- 2 x 4 cycle sprint then easy --- 4 x 6 cycle sprint then easy --- 6 x 8 cycle sprint then easy --- 8 x all sprint --- 4 x 50y nice and smooth on 1' Set 3: --- 16 x 25y all sprint on 30" --- 4 x 50y nice and smooth on 1' 100y warm down
2017/10/20 Fri //distance// 400y warm up Set 1: pull set --- 300y on 5' --- 200y on 3'20" --- 150 on 2'30" --- 100y on 1'40" --- 50y on 50" --- increase speed while decreasing distance Set 2: 2 rounds --- 300y pull on 5', breath every 3 or 5 strokes by 50y --- 3 x 100y swim on 1'45", descending --- 4 x 50y SWOLF on 1' 200y warm down
2017/10/27 Fri //kick and pull/ 300y warm up Set 1: kick with fins --- 50y fast + 50y easy + 100y fast + 50y easy + 150y fast + 50y easy --- non stopping --- 200y smooth pull Set 2: 4 rounds --- 3 x 50y pull in IM order by round --- 25y fast kick + 25y easy swim --- 100y pull working on distance per stroke 100y warm down
2017/10/31 Tue //sprint and butterfly drills// 600 warm up Set 1: butterfly drills with fins on --- 2 x 50y body dolphin --- 2 x 50y 3 strokes sculling then 1 stroke fly with arm underwater recovery --- 2 x 50y 1/1/1 one arm fly --- 2 x 50y 3 strokes fly then 3 strokes free --- 50y one arm fly --- 50y fly swim --- 50y choice of fly drill --- 50y fly swim --- all on 1' Set 2: --- 12 x 50y, every 3rd sprint --- 100y easy --- 6 x 50y, every other sprint --- 100y easy --- 100y all out sprint 100y warm down
2017/11/2 Thur //distance and breaststroke drills// 500y warm up Set 1: breaststroke drills --- 2 x 50y flutter kick with sculling --- 2 x 50y Y pause breaststroke --- 2 x 50y 3 breaststroke 3 one arm butterfly --- 2 x 50y one pull 2 kicks --- 2 x 50y: 25y flutter kick breaststroke + 25y butterfly kick breaststroke--- 2 x 50y: 25y Y pause breaststroke + 25y one pull 2 kicks --- all on 1'10" Set 2: --- 300y pull --- 2 x 150y: 50y kick + 100y swim --- 4 x 25y side butterfly kick with fins on --- 200y pull --- 2 x 150y: 25y fast breaststroke + 25y easy free --- 4 x 25y fast kick with fins on 100y warm down
2017/11/7 Tue //distance// 400y warm dup Set 1: --- 4 x 150y: 25y drill + 50y smooth + 25y drill + 50y build, 10" rest --- 3 x 100 on 1'45": odd build, even smooth --- 2 x 75y on 1'15": build by 25y --- 50y fast Set 2: 3 rounds --- 200y pull on 3'15" --- 100y IM on 1'45" --- 50y kick on 1'10" --- 30" rest Set 3: --- 4 x 25y variable sprint on 30" 200y warm down
2017/11/9 Thur //IM// 300y warm up Set 1: focusing on techniques --- 4 x 75y no fly IM on 1'30" --- 2 x 25y sprint fly on 30" --- 100y smooth free on 1'50" --- 3 x 50y dolphin kick on the back with fins on 1' Set 2: --- 3 x 100y free --- 2 x 100y free, 100y IM --- 100y free, 2 x 100y IM --- 30" extra rest --- 3 x 100y IM --- 10" rest for free, 15" rest for IM 200y warm down
2017/11/13 Mon //visiting SD// 200y warm up Set 1: --- 300y free: 3 x (50y 6 kicks one stroke drill + 50y head up swim) --- 8 x 50y: 25y free + 25y stroke Set 2: --- 8 x 25y kick in IM order on 40" --- 3 x 150y on 2'45": middle 50y is stroke --- 2 x 200y free on 3'20" --- 4 x 50y free kick on 1'15' --- 4 x 50y free on 55" --- 3 x 50y stroke on 1'10", IM order 200y warm down
2017/11/15 Wed //visiting SD// 200y warm up Set 1: --- 400y free: 4 x (25y right arm + 25y left arm + 25y scull on the back with legs forward + 25y swim) --- 100y kick Set 2: --- 125y free + 25y kick or stroke --- 100y free + 25y kick or stroke --- 75y free + 25y kick or stroke --- 50y free + 25y kick or stroke --- round 1 kick, round 2 stroke Set 3: --- 200y swim --- 2 x 100y swim --- 2 x 50y swim --- round 1 free, round 2 IM or stroke 100y warm down
2017/11/22 Tue //IM// 300y warm up Set 1: --- 4 x 75y kick/drill/swim --- 4 x 50y drill/swim --- 4 x 25y fast swim --- odd free even stroke Set 2: --- 2 x 25y fly --- 2 x 50y fly/back --- 2 x 25y back --- 2 x 75y fly/back/breast --- 2 x 25y breast --- 2 x 100y IM --- repeat above in the reverse order --- all on 25y per 30" pace 200y warm down
2017/11/24 Thur //kick n pull, 50m pool// Set 1: --- 4 x 50m kick --- 100m smooth swim --- 100m pull --- 3 x 100m kick with fins Set 2: --- 2 x 200m pull --- 2 x 50m easy pull --- 4 x 100m swim --- 400m pull 100m warm down
2017/11/28 Tue //sprint// 200y warm up Set 1: 3 rounds --- 50y smooth pull --- 2 x 75y build up swim Set 2: --- 3 x 50y smooth on 1' --- 12 x 25y threshold sprint on 30" --- 100y easy kick --- 2 x 50y smooth on 1' --- 8 x 25y threshold sprint on 30" --- 100y easy kick --- 1 x 50y smooth on 1' --- 4 x 25y threshold sprint on 30" --- 100y easy kick 200y warm down
2018/1/15 Mon //kick n pull// Set 1: --- 4 x 100y: 25y swim + 50y kick + 25y swim Set 2: --- 2 x 100y pull on 1'40" --- 4 x 50y stroke on 1' --- 200y kick Set 3: 3 rounds --- 2 x 150y pull neg split on 2'30" --- 2 x 100y fast kick on 2'20" --- 2 x 50y fast swim on 1' --- extra 30" rest
2018/1/16 Tue //IM// Set 1: --- 200y swim --- 4 x 100y pull Set 2: 2 rounds, with fins on --- 3 x 25y kick on 30", at least 10 underwater dolphin kicks --- 75y smooth swim Set 3: 4 rounds, descending by round --- 100y IM on 2'10" --- 2 x 50y stroke in IM order on 1'10" --- 100y smooth free on 2' --- 2 x 50y fast free on 1'
2018/1/17 Wed //Sprint// Set 1: --- 3 x 100y pull --- 200y kick with fins Set 2: 2 rounds --- 2 x 100y on 1'45", 25y kick + 50y swim + 25y kick --- 100y pull on 1'30" Set 3: 4 roounds --- 3 x 50y descending --- 50y fast --- 50y easy --- rounds 1 and 3 are free, rounds 2 and 4 are back --- all on 1' Set 4: --- 25y, 50y, 25y, --- 50y, 50y --- 75y, 25y --- 50y, 50y --- 25y, 50y, 25y, --- 5" rest after 25y and 10" after 50 and 75y 250y warm down
2018/1/22 Mon //IM// Set 1: --- 300y free --- 200y kick with fins Set 2: --- 6 x 50y kick with fins on 1' --- 300y pull breathing on 3/5 stroke --- 200y pull breathing on 5/7 stroke --- 100y pull breathing on 7/9 stroke Set 3: --- 4 x (3 x 50y fast of stroke in IM order on 55" + 50y easy on 1'10") --- 300y IM, 200y IM, 100y IM 100y warm down
2018/1/23 Tue //sprint// Set 1: --- 4 x 100y pull --- 2 x 100y: kick/swim by 25y Set 2: 3 rounds, fins on --- 25y fast kick + 25y easy --- 25y fast free + 25y easy back Set 3: 2 rounds --- 3 x 100y pull on 1'40", descending --- 4 x 25y on 30", sprint for 15y then easy Set 4: --- 4 x 25y sprint on 30", they 100y easy --- 2 x 50y sprint on 1', then 100y easy --- 4 x 25y sprint on 30", they 100y easy --- 4 x 25y sprint kick with fins on 30", they 100y easy 100y warm down
2018/1/25 Thur //kick n pull// Set 1: --- 200y pull --- 250y swim --- 200y kick with fins Set 2: --- 6 x 100y pull on 1'45" --- 4 x 50y on 1', 4 underwater dolphin kick each wall --- 3 x 100y kick w fins smooth on 2' --- 4 x 100y pull on 1'40" --- 6 x 50y on 1', 6 underwater dolphin kick each wall --- 2 x 100y kick w fins smooth on 2' 200y warm down
2018/1/29 Mon //sprint// Set 1: --- 200y swim --- 200y kick with fins --- 100y pull Set 2: 3 rounds --- 2 x (25y kick + 25y swim on 1') --- 4 x 75y pull on 1'15" or swim on 1'10" descending Set 3: --- 8 x 50y fast, then 50y easy --- 4 x 50y fast, then 50y easy --- 2 x 50y fast, then 50y easy --- 50y fast, then 50y easy --- all fast on 1', all easy on 1'30" 200y warm down
2018/1/30 Tue //distance// Set 1: --- 3 x 100y swim of choice --- 200y pull --- 50y kick Set 2: fins on --- 50y kick/drill on 50" --- 50y drill/swim on 50" --- 50y fast/easy on 50" --- 4 x 100y swim descending on 1'40" Set 3: --- 200y pull on 3'20", then 4 x 100y des on 1'45" --- 200y pull on 3'20", then 4 x 75y des on 1'20" --- 200y pull on 3'20", then 4 x 50y des on 50" --- 200y pull on 3'20", then 4 x 25y all out on 30" 100y wam down
2016/10/3 Mon
//kick and pull//
Set 1:
--- 200y pull
--- 2 x 100y kick
--- 6 x 50y pull
Set 2: 3 rounds of the following
---25y fly LBD (late breathing drill) + 25y single arm fly + 25y fly
--- 2' vertical kicking, 20" vertical dolphin kick with hands out of water + 10" rest kick, then repeat
--- 25y easy swim
Set 3:
--- 3 x 200y pull on 3'30"
--- 4 x 50y kick on 1'15"
--- 2 x 100y pull on 1'45"
--- 4 x 25y kick on 35"
200y smooth swim warm down, breathe every 3 or 5 stroke per 50y
55 min, 2300y + 6' vertical kicking
A video demo of LBD drill:https://www.coachseye.com/v/w2VV
2016/10/17 Mon
//sprint//
Set 1:
--- 200y free
--- 4 x 50y drill, dolphin kick with sculling arms
--- 3 x 100y IM drills
Set 2: 3 rounds, with fins on
--- 4 x 25y sprint stroke on 30", IM order by round
--- 2 x 25y sprint free on 30"
--- 2 x 25y sprint kick on 30"
--- 200y smooth swim
Set 3: 2 rounds
--- 3 x 100y fast free on 1'40", descending
--- 50y fast free on 1'
--- 2 x 25y sprint, no breathing for 15m, on 1'
--- 150y smooth swim
1hr, 3000y
A video demo the the drill (dolphin kick with sculling arms)https://www.coachseye.com/v/CnAd
Summer 之后才有时间游了三次。。。。还交着一个月140的会费。。。这日子没法过了
2016/10/18 Tue
//distance//
Set 1:
--- 200y swim
--- 2 x 150y drill/swim
--- 3 x 100y kick with fins
Set 2：
--- 400y free, 20" rest
--- 2 x 300y smooth free, 15" rest
--- 3 x 200y descending free, 10" rest
--- 1 min rest
--- 4 x 50y fast on 1'
Set 3：3 rounds, continuous swim
--- 25y easy, 25y fast
--- 50y easy, 50y fast
--- 75y easy, 75y fast
--- 50y easy, 50y fast
--- 25y easy, 25y fast
--- 30" rest
--- round 1 pull, round 2 kick/swim with fins, round 3 swim
200y warm down
1hr 30min, 4150y
2016/10/25 Tue
//kick and pull//
Set 1:
--- 200y swim
--- 200y kick with fins
--- 100y stroke drills
Set 2: repeat 6 times
--- 200y pull with paddle
--- 2 x 50y all out swim with fast kick
100y warm down
50min, 2400y
2016/10/31
//kick and pull//
Set 1:
--- 100y swim
--- 150y kick with fins
---100y pull
Set 2: repeat 3 times, all with fins on
--- 25y fly with flutter kick on 30"
--- 25y 2 left 2 right 2 full fly on 30"
--- 25y regular fly
--- 2' vertical kick, 20" fast dolphin kick with hands out of water, 10"
easy kick, repeat 4 times
--- 25y easy swim on 30"
Set 3:
--- 3 x 100y pull with paddle on 1'40"
--- 4 x 75y on 1'30", 25y kick + 25y easy + 25y fast swim
--- 2 x 100y pull on 1'40"
--- 30" rest
--- 4 x 25y underwater kick with fins on on 30"
--- 3 x 100y pull with paddle on 1'40"
150y warm down
50min, 2000y + 6' vertical kick
接下来俩月要travel所以暂时离队，争取有时间就自己游游。
2016/11/30
400y warm up
200y kick
8 x 25y variable sprint on 30"
Main set:
--- 2 x 200y on 3'30"
--- 50y kick, 50y easy
--- 4 x 100y on 1'45"
--- 50y kick, 50y easy
--- 8 x 50y pull, 10" rest each
--- 50y kick, 50y easy
1hr, 2300y
一个月游一次。。。一朝退到解放前。
你怎么每次都记得这么清楚啊？是教练发给你们的workout吗？还是自己背下来的？
每次看，都觉得赞
2017/4/4 Tue
//recovery//
400y warm up
200y pull
4 x 100y pull on 2'
100y easy
10 x 50y on 1', odd strong even easy
100y warm down
45min, 1700y
2017首游。看了一下记录，去年10月底之后只游过一次酱油。。。无法面对了。
2017/4/6 Thur
//recovery//
400y warm up
2 x 400y free on 8', then 50y easy
2 x 300y breast/free on 6'30", then 50y easy
16 x 25y variable sprint on 35"
2 x 200y pull on 4'
100y strong
10 x 50y on 1'10" warm down
1hr 30min, 3300y
2017/4/10 Mon
//recovery, 50m pool//
200m warm up
1000m swim
100m warm down
30 min, 1300m
2017/4/13 Wed
//recovery, 50m poo//
200m warm up
4 x 100m strong on 2'05"
2 x 200m nice and long on 4'30"
100m warn down
30 min, 1100m
2017/4/14 Thur
//recovery, 50m pool//
400m warm up
4 x 100m strong on 2'
6 x 100m pull, fists/palm/paddle, then repeat
200m warm down
45 min, 1600m
这一周游的，加起来才抵的上正常训练一天该有的量。。。早起游泳总是来不及啊
2017/4/18 Tue
//recovery//
400y warm up
Pyramid set:
100y, 15" rest
200y, 30" rest
300y, 45" rest
400y, 1' rest
300y negative split, 45" rest,
200y negative split, 30" rest
100y, negative split
100y warm down
45 min, 2100y
2017/4/21 Fri
//recovery//
400y warm up
6 x 100y on 1'40", even nice and smooth, odd strong
4 x 50y kick, 10" rest
8 x 25y variable sprint on 30"
main set: 1'35" per 100y pace
600y on 9'30", then 1' rest
500y on 8', then 1' rest
400y on 6'30"
1 hr, 2900y
2017/4/25
//recovery, 50m pool//
300m warm up
5 x 200m with 20" rest, odd smooth even strong kick in the last 50m
6 x 50m with 15" rest, odd easy back, even free focusing on entry and early catch
100m warm down
45 min, 1700m
2017/4/27 Thur
//recovery, 50m pool//
300m warm up
2 x 400m on 8'30"
100m easy
2 x 200m on 4'30", back/free by 50m
100m warm down
45 min, 1700m
2017/4/28 Fri
//recovery//
400y warm up
Set 1:
--- 300y free on 5'
--- 200y back/free on 3'30"
--- 100y breast/free on 2'
--- 50y fly/free on 1', then 50y easy
--- repeat once
Set 2:
--- 3 x 200y pull on 3'15"
--- 2 x 100y IM strong on 2'
200y warm down
1 hr, 2800y
2017/5/2 Tue
//recovery, 50m pool//
300m warm up
6 x 100m on 2'
100m easy
3 x 200m pull on 4'
100m warm down
45 min, 1700m
2017/5/4
//recovery, 50m pool//
400m warm up
2 x 400m free on 8'30"
2 x 300m breast/free on 6'45"
2 x 200m back/free on 4'30"
55 min, 2200m
2017/5/5
//recovery//
400y warm up
Set 1:
--- 4 x 200y free on 3'15"
--- breathe every 3rd stroke, minimize stroke counts per lap
--- 100y easy
Set 2:
--- 2 x 50y fly, 50y easy
--- 2 x 50y back, 50y easy
--- 2 x 50y breast, 50y easy
--- 2 x 50y free, 50y easy
--- all 2 x 50y are strong on 1'10", all easy are on 1'
Set 3:
--- 6 x 100y on 1'50"
--- odd are strong IM, even are easy free
200y warm down
1 hr, 2700y
零零散散恢复了一个月，终于觉得游起来能稍微发上力了，8过自己游还是太懒散，基
本还是属于半残状态。
2017/5/9 Tue
//recovery//
400y warm up
6 x 100y free on 1'40"
8 x 50y on 1', 25y stroke drill + 25y free
16 x 25y variable sprint on 30"
3 x 600y free on 10'
8 x 50y easy free on 1' as warm down
1hr 30min, 4000y
2017/5/18 Thur
//recovery, 50m pool//
200m warm up
1000m free
100m warm down
30 min, 1300m
2017/5/22 Mon
//recovery, 50m pool//
400m warm up
6 x 100m free on 2', 1-3 smooth 4-6 strong
100m easy
3 x 200m pull on 4'
100m warm down
45 min, 1800m
2017/5/23
//recovery, IM//
400y warm up
6 x 100y free on 1'40", odd breathe on every 3rd stroke, even on every 5th
8 x 75y kick/drill/swim, 10" rest, IM order
8 x 50y on 1'10", 2 fly/2 back/2 breast/2 free, strong
2 x (200y IM on 3'30", then 2 x 100y free easy on 1'45")
200y warm down
1 hr 10 min, 3000y
2017/5/25
//recovery, aerobic//
400y warm up
8 x 75y kick/drill/swim by 25y, 10" rest, IM order
3 x 200y on 3'20"
--- 50y fly + 150y free
--- 50y free + 50y back + 100y free
--- 100y free + 50y breast + 50y free
3 x 200y pull on 3'15"
3 x 100y fast on 2', 1 IM then 2 free
100y warm down
1 hr, 2600y
2017/5/26
//taper//
胡乱游了一两千。。。娱乐为主
2017/5/28
//open water race//
1.2 mile @ 36'32"
只能算酱游了，不过终于有机会尝试了一下wetsuit，算有收获。
感觉保暖和浮力都很好，但是影响水感和肩的舒展，利弊都有。综合而言，应该还是比不穿wetsuit要快的。
2017/6/1
//recovery//
400y warm up
8 x 75y kick/drill/swim by 25y, IM order, 10" rest
6 x 100y free on 1'35"
3 x 200y pull on 3'15"
6 x 50y fast free on 50"
100y warm down
1 hr, 2600y
2017/6/5 Mon
//recovery, IM//
400y warm up
100y fly/free by 50y on 1'45"
200y breast/free by 50y on 3'30"
300y back/free by 50y on 5'15"
400y free on 6'45"
300y back/free by 50y on 5'15"
200y breast/free by 50y on 3'30"
100y fly/free by 50y on 1'45"
3 x 100y pull on 1'45"
100y warm down
50 min, 2400y
2017/6/6 Tue
//kick and pull//
200y warm up
Set 1: 2 rounds of following
--- 4 x 50y strap pull on 1'
--- 200y strap + buoy pull on 3'45"
--- 300y buoy pull: 3 x (25y minimum breathing + 25y maximum breathing + 50y breathing on 4th, 5th, 7th stroke in each 100y)
Set 2:
--- 2 x 25y fast kick, 5" rest
--- 2 x 200y pull on 3'15"
--- 4 x 25y fast kick, 5" rest
--- 2 x 100y pull on 1'45"
--- 6 x 25y fast kick, 5" rest
--- 4 x 50y SWOLF on 1'
Set 3:
--- 4 x 50y strap pull on 1'
--- 200y strap + buoy pull on 3'45"
100y warm down
1 hr 20 min, 3200y
终于归队训练啦~~
2017/6/8 Thur
//sprint//
400y warm up
Set 1:
--- 20 x 25y kick on 30", with fins
--- 1 hard, 1 easy, 2 hard, 1 easy, 3 hard, 1 easy, 4 hard, 1 easy, 5 hard, 1 easy
--- 3 x 200y smooth swim on 3'15"
Set 2: 2 round of following, everything is all out
--- 2 x 25y kick on 1'
--- 2 x 50y stroke on 2' (did breast/back/back/fly)
--- 2 x 25y free on 2', one dive one push
--- 50y easy after 1st round, 200y easy after 2nd round
Set 3:
--- 3 x 50y hard on 50", then 50y easy
--- 3 x 50y all out pace on 1', then 50y easy
--- 3 x 50y SWOLF on 1' (did ~75 SWOLF score), then 50y easy
350y warm down
1 hr 25 min, 3100y
2017/6/13 Tue
//IM//
400y warm up
Set 1: 2 rounds of following
--- 2 x 25y free with ankle strap on 30"
--- 2 x 25y back with ankle strap on 35"
--- 100y free with buoy and ankle strap on 1'40"
Set 2: 2 rounds of following
--- 4 x 25y fly on 30"
--- 3 x 50y back/breast on 1'
--- 2 x 75 fly/back/breast and back/breast/free on 1'15"
--- 100y IM on 1'50"
3 x 150y pull on 2'15"
Set 3: all fast
--- 4 x 125y free on 1'50"
--- 4 x 100y IM on 1'50"
--- 4 x 100y free on 1'30"
--- 4 x 75y fly/back/breast and back/breast/free on 1'20"
300y warm down
1 hr 25 min, 4150y
2017/6/15 Thur
//distance//
Set 1: twice of following, all with fins on
--- 50y side kick (25y on left + 25y on right)
--- 2 x 25y underwater kick
--- 3 x 100y (50y kick + 50y swim)
Set 2:
--- 800y pull
--- 600y swim
--- 400y pull
--- 200y swim
--- 5 x 100y swim fast
500y warm down
1 hr 10 min, 3800y
2017/6/18 Sun
//tri club, 50m pool//
Set 1: warm up
--- 3 x 100m pull
--- 4 x 50m kick
--- 100m swim
Set 2:
--- 4 x 100m swim descending on 2'
--- 400m pull on 7'30", extra 1' rest
--- 3 x 100m swim descending on 1'55"
--- 300m pull on 5'30", extra 1' rest
--- 2 x 100m fast swim on 1'50"
--- 200m fast pull on 3'45", extra 45" rest
--- 100m on 2', 25m sprint + 75m easy
--- 2 x 50m pull on 1'
100m warm down
1 hr, 2700m
2017/6/19 Mon
//IM//
Set 1:
--- 2 x 150y pull
--- 3 x 100y kick with fins
Set 2: backstroke drills with fins on
--- 8 x 50y on 1', 25y drill + 25y swim
--- 2 for each drill: double arm drill, pinkie drill, 3 strokes + 6 kicks
drill, hesitation drill
Set 3: 3 rounds of following
--- 200y pull on 3'05", descending by rounds
--- 2 x 100y IM on 1'50"
--- 3 x 50y stroke in IM order on 1'
200y warm down
1 hr, 2850y
2017/6/22 Thur
//butterfly drills, kick n pull, 50m pool//
200m warm up
Set 1: butterfly drills
--- 2 x 50m: 25m body dolphin + 25m dolphin kick on the back
--- 2 x 50m: 3 left arm / 3 right arm / 3 regular fly
--- 2 x 50m: 25m fly with freestyle kick + 25m easy
Set 2: 2 rounds
--- 4 x 50m kick, 10" rest
--- 2 x 400m: 300m pull + 50m kick + 50m swim
--- 4 x 100m swim descending on 1'55"
100m warm down
1 hr 25 min, 3300m
2017/6/24 Sat
//distance, 50m pool//
500m warm up
Set 1:
--- 400m pull on 7'30"
--- 2 x 50m stroke on 1'05"
--- 2 x 300m pull on 5'30"
--- 2 x 50m stroke on 1'05"
--- 3 x 200m pull on 3'40"
--- 2 x 50m stroke on 1'05"
--- 4 x 100m pull on 1'50"
--- 2 x 50m stroke on 1'05"
--- 100m swim: 25m fast + 75m smooth
Set 2:
--- 4 x 50m kick on the side with fins: 25m on the left + 25m on the right
--- 100m: 2 x (25m fast kick + 25m easy swim)
Set 3:
--- 3 x 150m descending
--- 3 x 150m: 100m smooth, 10" rest, then 50m fast
--- 3 x 150m descending
--- 3 x 150m: 50m smooth, 10" rest, then 100m fast
--- all 150m on 3'
100m warm down
1 hr 55 min, 5200m
2017/6/26 Mon
//sprint//
Set 1:
--- 5 x 100y: odd swim even pull
--- 100y kick with fins
Set 2: with fins, 2 rounds of following
--- 50y: 25y surf + 25y easy
--- 50y: 25y head out sprint + 25y easy
--- 100y: 25y all out kick + 50y easy kick + 25y all out kick
--- 100y easy swim
Set 3:
--- 4 x 50y sprint on 1'30": 2 fly 2 back
--- 4 x 50y sprint on 1'10": 2 back 2 breast
--- 4 x 50y sprint on 50": all free
--- 3 x 100y free descending on 1'40"
--- 100y smooth
Set 4:
--- 4 x 50y SWOLF on 50"
--- 4 x 50y 4 breathes on 50"
100y warm down
1 hr, 2700y
2017/6/29 Thur
//IM, 50m pool//
Set 1: kick with fins, 2 rounds
--- 50m dolphin kick on the back
--- 100m flutter kick on the back
--- 150m: 50m kick on the back + 50m kick on the left side + 50m kick on the right side (round 1 dolphin, round 2 flutter)
--- after 2 rounds, 3 x 100m smooth pull descending on 1'55"
Set 2:
--- 100m: fly/free by 25m on 2'15"
--- 100m IM fast on 2'15"
--- 100m smooth pull on 2'
--- 100m: back/free by 25m on 2'15"
--- 100m IM fast on 2'15"
--- 2 x 100m smooth pull on 2'
--- 100m: breast/free by 25m on 2'15"
--- 100m IM fast on 2'15"
--- 3 x 100m smooth pull on 2'
Set 3：4 rounds
--- 50m fly/back
--- 50m back/breast
--- 50m breast/free
--- all on 1'15"
300m warm down
1 hr 10 min, 3000m
2017/7/1 Sat
//mid distance, 50m pool//
300m warm up
Set 1:
--- 800m pull
--- 2 x 50m fast swim on 55"
--- 600m pull breathing on 3/5/7/7/ stroke by 50m
--- 2 x 50m fast swim on 55"
--- 200m swim negative split
--- 2 x 50m fast swim on 55"
--- 2 x 100m all out swim
Set 2: 4 rounds, all with fins
--- 50m swim with fast arm tempo
--- 50m fast kick
--- 50m easy
Set 3:
--- 5 x 100m on 1'45", 1-mile pace
--- 4 x 100m on 1'50", 800m pace
--- 2 x 100m on 2', all out
100m warm down
1 hr 30 min, 4200m
2017/7/5 Wed
//IM//
Set 1:
--- 100y swim
--- 100y pull
--- 100y kick with fins smooth
--- 2 x 50y kick with fins: 25y underwater fast + 25y easy
Set 2: 4 rounds
--- 2 x 100y on 1'45": 50y stroke + 50y free, stroke in IM order by round
--- 100y IM on 1'45"
--- 200y smooth pull on 3'
--- 30" extra rest
100 warm down
50 min, 2500y
2017/7/6 Thur
//sprint, 50m pool//
400m warm up
Set 1: all with fins
--- 4 x 50m fast kick on 1'
--- 100m swim focusing on distance per stroke
--- 2 x 50m fast swim on 55"
--- 4 x 50m on 1': 25m fast kick + 25m easy swim
--- 2 x 100m easy swim
Set 2:
--- broken 100m sprint: 50m + 10" rest + 50m, get you average time of the
two 50m (mine was 42")
--- 14 x 50m sprint on 1'30", at the pace from the broken 100m, (mine was 43-44")
--- 2 x 150m smooth pull on 3'
Set 3: 2 rounds
--- 3 x 50m SWOLF on 1'15" (mine was 86-91)
--- 50m minimum breath on 1'15" (mine was 6 and 4)
300m warm down
1 hr 20 min, 3000m
2017/7/9 Sun
5K open water swim race, Quakertown PA
1：36：07
绝对成绩PR了，但是排名确是最差的一次， overal and age group都是在中游。高手
云集啊。
2017/7/10 Monday
//kick an pull, 200y test//
400y warm up
Set 1: fins on
--- 3 x 50y: 25y under water kick + 25y easy kick
--- 2 x 50y: dolphin kick on the back with arms on the side
--- 50y fast kick
Set 2:
--- 4 x 200y time trial on 3'45", descending
--- I did 2'36" to 2'31"
Set 3:
--- 4 x 100y pull on 1'40"
--- 4 x 50y fast kick with catch up drill on 1'05"
--- 4 x 100y pull on 1'40"
100y warm down
50 min, 2600y
此外今天试了lava pants, 速度能够提升5-7%，但是转身时候屁股兜水，导致裤子越来越低。。。必须裤腰带系紧了！
2017/7/14 Fri
//taper, 50m pool//
Swim with lava pants again
55 min, 3000m
2017/7/16 Sun
NYC Triathlon
2 hr 39 min 完赛
第一次尝试三项，很好玩！
2017/7/18 Tue
//recovery, 50m pool//
Set 1:
--- 100m swim
--- 3 x 100m pull
--- 4 x 50m kick with fins
Set 2: freestyle drills, with fins on
--- 2 x 50m kick with one goggle in water and one out
--- 2 x 50m one arm freestyle, breathe on the opposite side of the stroking arm
--- 2 x 50m freestyle with paddle on forehead, for stabilizing head
--- 2 x 50m head tap drill, practice for quick breathing
Set 3:
--- 4 x 100m all out fast kick with fins on 2'15"
--- did 1'15", 1'18", 1'22", 1'22"
Set 4：
--- 2 x 100m pull with ankle strap, first without and second with pull buoy
--- 2 x 25m sprint pull with ankle strap and pull buoy
--- 100m easy pull
50 min, 1750m
一如既往的牛，赞！
2017/7/21 Fri
//IM, recovery//
Set 1:
--- 200y swim
--- 3 x 100m IM pull
Set 2: breaststroke drills
--- 2 x 25y breast scull + flutter kick
--- 2 x 25y Y pause drill
--- 2 x 25y 2 single arm fly + 2 breast stroke drill
--- 2 x 25y dive drill (2 underwater breaststroke for 1 breath)
Set 3:
--- 4 x 100y IM, hard on fly and smooth for other strokes
--- 2 x 50y fly, one drill and one swim
--- 3 x 100y Aussie IM, 25y fly + 75y free, 25y fly + 25y back+ 50y free,
regular IM
--- 2 x 50y back, one drill and one swim
--- 2 x 100y belly IM, 25y fly + 25y free + 25y breast + 25y free
--- 2 x 50y breast, one drill and one swim
--- 100 IM, fast
--- 2 x 50y free, one drill and one swim
100y warm down
1 hr, 2200y
2017/7/24 Mon
//sprint//
400y warm up
Set 1: all with fins
--- 300y: 50y fast kick + 50y smooth swim
--- 300y: 50y smooth kick + 50y build up swiim
--- 300y all out fast kick
--- 100y easy
Set 2:
--- 3 x 100y on 2': 25y sprint + 50y easy + 25y sprint
--- 2 x 100y on 2': 50y sprint + 50y easy
--- 100y on 2': 75y sprint + 25y easy
--- extra 30" rest
--- 6 x 50y sprint at 200 pace on 1'15" (35" swim for me)
100y warm down
55 min, 2400y
2017/7/25 Tue
//distance, 50m pool//
400m warm up
Set 1:
--- 300m pull on 5'20"
--- 200m swim on 3'40"
--- 100m pull on 2'
--- 4 x 50m DPS (distance per stroke) on 1'05", breathe on every 5th stroke, then extra 30" rest
--- 2 x 200m swim on 3'40"
--- 2 x 100m pull on 2'
--- 4 x 50m DPS
--- 3 x 100m pull on 2'
--- 200m swim on 3'40"
--- 100m pull on 2'
--- 4 x 50m DPS
--- 4 x 50m fast on 1'10"
Set 2: all 50m on 1'10"
--- 4 x 50m SWOLF (my best was 48"+ 43 strokes)
--- 3 x 50m 30 strokes then kick
--- 2 x 50m SWOLF
--- 50m 30 strokes then kick
200m warm down
1 hr 20 min, 3700m
2017/7/27 Thur
//IM, 50m pool//
400m warm up
Set 1: fins on, 2 rounds of following
--- 2 x 50m kick on 1': 25m fast + 25m easy
--- 2 x 50m swim on 1': 25m fast + 25m easy
Set 2: all on 2' per 100m interval
--- 300m pull
--- 300m back/free: 50m back + 100m free
--- 300m IM
--- 2 x 200m pull
--- 2 x 200m back/free: 50m back + 50m free
--- 2 x 200m IM
--- 4 x 50m pull
--- 4 x 50m back/free on 1'05": 25m back + 25m free
--- 4 x 50m fast strokes in IM order on 1'15"
100m warn down
1 hr 25 min, 3600m
你们在哪找的50m pool？在这边我好象都没见过有50m的游泳池。
是比较少
我们这个大部分时候还分成俩短池
【 在 aladdin (The bear went over the mountain) 的大作中提到: 】
: 你们在哪找的50m pool？在这边我好象都没见过有50m的游泳池。
2017/7/31 Mon
//recovery//
200y warm up
Set 1: kick set, fins on
--- 2 x 50y easy, 50y fast
--- 50y easy, 50y fast
--- 50y fast
--- all on 1'
Set 2:
--- 4 x 100y, #1-3 descending, #4 50y fast + 50y easy
--- 50y pull
--- 3 x 100y, #1-2 descending, #3 50y fast + 50y easy
--- 50y pull
--- 2 x 100y, #1 smooth, #2 50y fast + 50y easy
--- 50y pull
--- 100y fast
--- 50y pull
--- all 100y on 1'35"
Set 3:
--- 2 x (2 x 50y SWOLF, then 50y fast), all on 1'
--- 12 x 25y variable sprint on 30"
100y warm down
50 min, 2400y
2017/8/1 Tue
//kick n pull, 50m pool//
400m warm up
Set 1: 2 rounds
--- 100m pull, strap + buoy
--- 2 x 50m pull, strap only
--- 15" rest after each
Set 2: 2 rounds
--- 3 x 200m pull on 3'45", descending
--- 4 x 50m pace swim on 1'10", IM order
--- 200m kick
Set 3: 3 rounds
--- 100m pull on 1'45"
--- 100m kick on 2'40"
--- nonstopping
1 hr 25 min, 3400m
2017/8/3 Thur
//taper, 50m pool//
300m warn up
Set 1:
--- 14 x 50m kick with fins, on 1'10"
--- 1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy
Set 2:
--- 3 x 200m pull on 4', descending
--- 4 x 100m pull on 2', 1 and 2 build up, 3 fast, 4 easy
50 min, 2000m
2017/9/11 Monday
//welcome back//
500y warm up
Set 1:
--- 300y with fins on 5', 50y fast kick / 50y easy swim
--- 300y with fins on 5', 50y easy kick / 50y build up swim
--- extra 30" rest
--- 6 x 50y fast kick with fins on 1'
--- 200y pull
Set 2:
--- 2 x 50y smooth on 1', then 2 x 100y fast on 2'
--- 2 x 50y smooth on 1', then 4 x 50y fast on 1'30"
--- 2 x 50y smooth on 1', then 8 x 25y fast on 30"
100y warm down
55 min, 2600y
vacation + pool maintenance, 39天之后重回池子训练。池子还没完全正常工作，池
水浑浊，不能加热，估计池水不超过70度，游到最后手脚麻木，鼻涕横飞。。。
2017/9/18 Tuesday
//distance//
400y warm up
Set 1: kick with fins
--- 25y easy, 25y fast
--- 2 x 25y easy, 50y fast
--- 3 x 25y easy, 75y fast
--- 4 x 25y easy, 100y fast
--- all on 30" per 25y
--- 2 x 100y easy
Set 2: 2 rounds of following
--- 300y pull on 4'45"
--- 150y smooth swim on 2'30"
--- 3 x 100y on 1'40", des
200y warm down
1hr, 2800y
2017/9/19 Wed
//kick n pull//
200y warm up
Main set:
--- 300y build pull
--- 2 x 150y stroke/free by 25y
--- 3 x 100y: 25y fast kick + 25y easy swim
--- 2 x 150y build pull
--- 3 x 100y stroke/free by 25y
--- 200y: 25y fast kick + 25y easy swim
--- 3 x 100y build pull
--- 200y stroke/free by 25y
--- 2 x 150y: 25y fast kick + 25y easy swim
100y warm down
1hr, 2800y
2017/9/26 Tue
//IM//
200y warm up
Set 1: 2 rounds
--- 4 x 50y kick on 1'10", IM order
--- 100y kick/swim by 25y
Set 2:
--- 2 x 50y fly
--- 2 x 100y: 25y fly + 75y free
--- 3 x 50y back
--- 2 x 150y: 25y fly + 25y back + 100y free
--- 4 x 50y breast
--- 2 x 200y: 25y fly + 25y back + 25y breast + 125y free
--- all 50y stroke on 1', 100/150/200y on 1'45" per 100y pace
200y warm down
50 min, 2350y
2017/9/29 Thur
//kick and pull//
200y warm up
Set 1: 2 rounds, fins on
--- 2 x 25y easy kick
--- 2 x 25y, scull with flutter kick
--- 50y fly with flutter kick
Set 2:
--- 100y pull on 1'40"
--- 100y 9 kicks 1 stroke
--- 2 x 100y pull on 1'40"
--- 100y 9 kicks 3 strokes
--- 3 x 100y pull on 1'40"
--- 100y 6 kicks 1 stroke
--- 4 x 100y pull on 1'40"
--- 100y 6 kicks 3 strokes
--- 5 x 100y pull on 1'50"
100y warm down
50 min, 2500y
2017/10/05 Thur
//kick and pull//
Set 1:
--- 2 x 100y pull
--- 2 x 150y: 100y IM + 50y kick
Set 2: fly drills, fins on
--- 2 x 25y left arm
--- 2 x 25y right arm
--- 2 x 25y 3-3-3 drills
--- 2 x 25y 3 strokes of fly + 3 strokes of freestyle
--- all on 30"
Set 3:
--- 200y: 100y pull + 75y kick + 25y swim, 15" rest
--- 300y: 200y pull + 50y kick + 50y build swim, 30" rest
--- 400y: 300y pull + 25y kick + 75y fast swim, 1' rest
--- 3 x 100y swim on 1'40", descending
--- 3 x 100y pull on 1'40", descending
Set 4:
--- 4 x 50y, 5 breathes
--- 3 x 50y, 4 breathes
--- 2 x 50y, 3 breathes
--- 1 x 50y, 2 breathes
--- all on 1'
100y warm down
1 hr, 2800y
2017/10/09 Mon
//sprint//
500y warm up
Set 1:
--- 3 x 100y on 2': 50y fast swim + 10" rest + 50y kick
--- 4 x 150y pull on 2;30", breathing 3/5/7 by 50y
Set 2:
--- 3 x 100y pull on 1'40“
--- 8 x 25y fast on 30"
--- 300y pull on 5'
--- 8 x 50y on 1', odd fast even smooth
--- 100y pull on 1'40"
--- 4 x 25y fast on 30"
100y warm down
1hr 2900y
2017/10/10 Tue
//distance//
300y warm up
Set 1: kick with fins
--- 100y easy, then 2 x 50y fast
--- 50y easy, then 2 x 25y fast
--- all on 30" per 25y pace
Set 2:
--- 400y: 300y fast + 100y easy
--- 300y: 200y fast + 100y easy
--- 200y: 100y fast + 100y easy
--- 100y: 50y fast + 50y easy
--- 4 x 25y SWOLF
--- 6 x 100y: odd smooth, even fast
200y warm down
50 min, 2500y
2017/10/13 Fri
//recovery//
200y warm up
Set 1:
--- 50y SWOLF
--- 2 x 25y fly and free, fast
--- 100y pull
Set 2: 2 rounds
--- 2 x 50y descending
--- 2 x 25y back and free, fast
--- 100y pull
Set 2: 3 rounds
--- 3 x 50y sprint
--- 2 x 25y breast and free, fast
--- 100y pull
everything on 50y/1min pace
200y warm down
45 min, 2000y
2017/10/17 Tue
//kick and pull//
300y warm up
2 x 50y fast kick on 1'30"
6 x 50y pull on 1'
2 x 50y fast kick on 1'30"
3 x 100y pull on 1'45"
2 x 50y fast kick on 1'30"
2 x 150y pull 2‘30“
2 x 50y fast kick on 1'30"
300y pull on 4'45"
4 x 50y on 1', descending
100y warm down
50 min, 2200y
2017/10/19 Thur
//sprint//
400y warm up
Set 1: kick with fins
--- 20 x 25y kick on 30"
--- fast-EZ: 1-1,2-1,3-1,4-1,5-1
Set 2:
--- 20 x 25y on 30"
--- 2 x 4 cycle sprint then easy
--- 4 x 6 cycle sprint then easy
--- 6 x 8 cycle sprint then easy
--- 8 x all sprint
--- 4 x 50y nice and smooth on 1'
Set 3:
--- 16 x 25y all sprint on 30"
--- 4 x 50y nice and smooth on 1'
100y warm down
55 min, 2300y
2017/10/20 Fri
//distance//
400y warm up
Set 1: pull set
--- 300y on 5'
--- 200y on 3'20"
--- 150 on 2'30"
--- 100y on 1'40"
--- 50y on 50"
--- increase speed while decreasing distance
Set 2: 2 rounds
--- 300y pull on 5', breath every 3 or 5 strokes by 50y
--- 3 x 100y swim on 1'45", descending
--- 4 x 50y SWOLF on 1'
200y warm down
1 hr, 3000y
2017/10/27 Fri
//kick and pull/
300y warm up
Set 1: kick with fins
--- 50y fast + 50y easy + 100y fast + 50y easy + 150y fast + 50y easy
--- non stopping
--- 200y smooth pull
Set 2: 4 rounds
--- 3 x 50y pull in IM order by round
--- 25y fast kick + 25y easy swim
--- 100y pull working on distance per stroke
100y warm down
50 min, 2250y
2017/10/31 Tue
//sprint and butterfly drills//
600 warm up
Set 1: butterfly drills with fins on
--- 2 x 50y body dolphin
--- 2 x 50y 3 strokes sculling then 1 stroke fly with arm underwater
recovery
--- 2 x 50y 1/1/1 one arm fly
--- 2 x 50y 3 strokes fly then 3 strokes free
--- 50y one arm fly
--- 50y fly swim
--- 50y choice of fly drill
--- 50y fly swim
--- all on 1'
Set 2:
--- 12 x 50y, every 3rd sprint
--- 100y easy
--- 6 x 50y, every other sprint
--- 100y easy
--- 100y all out sprint
100y warm down
55 min, 2500y
2017/11/2 Thur
//distance and breaststroke drills//
500y warm up
Set 1: breaststroke drills
--- 2 x 50y flutter kick with sculling
--- 2 x 50y Y pause breaststroke
--- 2 x 50y 3 breaststroke 3 one arm butterfly
--- 2 x 50y one pull 2 kicks
--- 2 x 50y: 25y flutter kick breaststroke + 25y butterfly kick breaststroke--- 2 x 50y: 25y Y pause breaststroke + 25y one pull 2 kicks
--- all on 1'10"
Set 2:
--- 300y pull
--- 2 x 150y: 50y kick + 100y swim
--- 4 x 25y side butterfly kick with fins on
--- 200y pull
--- 2 x 150y: 25y fast breaststroke + 25y easy free
--- 4 x 25y fast kick with fins on
100y warm down
55 min, 2500y
2017/11/6 Mon
//sprint//
300y warm up
Set 1: 4 rounds
--- 2 x 75y: 25y underwater kick + 25y EZ swim + 25y build up swim
--- 2 x 25y: 25y sprint kick, 25y sprint swim
--- after 4 rounds, 150y EZ swim
Set 2:
--- 300y pull, 20" rest
--- 100y tempo, 5" rest
--- 50y fast, 20" rest
--- 2 x 100y tempo, 10" rest
--- 2 x 50y fast, 20" rest
--- 3 x 100y tempo, 15" rest
--- 3 x 50y fast, 20" rest
200y warm down
55 min, 2650y
2017/11/7 Tue
//distance//
400y warm dup
Set 1:
--- 4 x 150y: 25y drill + 50y smooth + 25y drill + 50y build, 10" rest
--- 3 x 100 on 1'45": odd build, even smooth
--- 2 x 75y on 1'15": build by 25y
--- 50y fast
Set 2: 3 rounds
--- 200y pull on 3'15"
--- 100y IM on 1'45"
--- 50y kick on 1'10"
--- 30" rest
Set 3:
--- 4 x 25y variable sprint on 30"
200y warm down
55 min, 2850y
2017/11/9 Thur
//IM//
300y warm up
Set 1: focusing on techniques
--- 4 x 75y no fly IM on 1'30"
--- 2 x 25y sprint fly on 30"
--- 100y smooth free on 1'50"
--- 3 x 50y dolphin kick on the back with fins on 1'
Set 2:
--- 3 x 100y free
--- 2 x 100y free, 100y IM
--- 100y free, 2 x 100y IM
--- 30" extra rest
--- 3 x 100y IM
--- 10" rest for free, 15" rest for IM
200y warm down
50 min, 2300y
2017/11/13 Mon
//visiting SD//
200y warm up
Set 1:
--- 300y free: 3 x (50y 6 kicks one stroke drill + 50y head up swim)
--- 8 x 50y: 25y free + 25y stroke
Set 2:
--- 8 x 25y kick in IM order on 40"
--- 3 x 150y on 2'45": middle 50y is stroke
--- 2 x 200y free on 3'20"
--- 4 x 50y free kick on 1'15'
--- 4 x 50y free on 55"
--- 3 x 50y stroke on 1'10", IM order
200y warm down
1 hr, 2700y
2017/11/15 Wed
//visiting SD//
200y warm up
Set 1:
--- 400y free: 4 x (25y right arm + 25y left arm + 25y scull on the back
with legs forward + 25y swim)
--- 100y kick
Set 2:
--- 125y free + 25y kick or stroke
--- 100y free + 25y kick or stroke
--- 75y free + 25y kick or stroke
--- 50y free + 25y kick or stroke
--- round 1 kick, round 2 stroke
Set 3:
--- 200y swim
--- 2 x 100y swim
--- 2 x 50y swim
--- round 1 free, round 2 IM or stroke
100y warm down
1 hr, 2700y
教练犀利的指出困扰我多年的左手问题所在， 入水有横向sweep，造成前伸不够。感觉这个串场训练超值了。
2017/11/22 Tue
//IM//
300y warm up
Set 1:
--- 4 x 75y kick/drill/swim
--- 4 x 50y drill/swim
--- 4 x 25y fast swim
--- odd free even stroke
Set 2:
--- 2 x 25y fly
--- 2 x 50y fly/back
--- 2 x 25y back
--- 2 x 75y fly/back/breast
--- 2 x 25y breast
--- 2 x 100y IM
--- repeat above in the reverse order
--- all on 25y per 30" pace
200y warm down
50 min, 2300y
2017/11/24 Thur
//kick n pull, 50m pool//
Set 1:
--- 4 x 50m kick
--- 100m smooth swim
--- 100m pull
--- 3 x 100m kick with fins
Set 2:
--- 2 x 200m pull
--- 2 x 50m easy pull
--- 4 x 100m swim
--- 400m pull
100m warm down
50 min, 2100m
2017/11/28 Tue
//sprint//
200y warm up
Set 1: 3 rounds
--- 50y smooth pull
--- 2 x 75y build up swim
Set 2:
--- 3 x 50y smooth on 1'
--- 12 x 25y threshold sprint on 30"
--- 100y easy kick
--- 2 x 50y smooth on 1'
--- 8 x 25y threshold sprint on 30"
--- 100y easy kick
--- 1 x 50y smooth on 1'
--- 4 x 25y threshold sprint on 30"
--- 100y easy kick
200y warm down
50 min, 2200y
2017/11/30 Thur
//kick n pull//
400y warm up
Main set:
--- 200y pull build by 50y, 30" rest
--- 2 x 100y stroke/free by 25y, 20" rest
--- 4 x 50y kick fast/easy by 25y, 10" rest
--- 2 x 100y pull build by 50y, 20" rest
--- 4 x 50y stroke/free by 25y, 10" rest
--- 200y kick fast/easy by 25y, 30" rest
--- 4 x 50y descending, 10" rest
--- 200y stroke/free by 25y, 30" rest
--- 2 x 100y kick fast/easy by 25y, 20" rest
200y warm down
50 min, 2400y
2017/12
travel + holidays
瞎游了几回，在香港还参加了一次训练，蛮好玩的。香港的公共泳池系统太好了。
2018/1/15 Mon
//kick n pull//
Set 1:
--- 4 x 100y: 25y swim + 50y kick + 25y swim
Set 2:
--- 2 x 100y pull on 1'40"
--- 4 x 50y stroke on 1'
--- 200y kick
Set 3: 3 rounds
--- 2 x 150y pull neg split on 2'30"
--- 2 x 100y fast kick on 2'20"
--- 2 x 50y fast swim on 1'
--- extra 30" rest
1 hr, 2800y
我这两周的workout全是大量的。上周二4000米，周四2800米，周六2900米，周日2800
米。今早4200米。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2018/1/15 Mon
: //kick n pull//
: Set 1:
: --- 4 x 100y: 25y swim + 50y kick + 25y swim
: Set 2:
: --- 2 x 100y pull on 1'40"
: --- 4 x 50y stroke on 1'
: --- 200y kick
: Set 3: 3 rounds
: --- 2 x 150y pull neg split on 2'30"
: ...................
看到了啊。。。赞！
我们俱乐部晚上的workout全改成一个小时了。。。木有以前一个半小时的了。。。所
以现在每次都只能苟且个小3000
【 在 ironman2015 (KONA 2020?) 的大作中提到: 】
: 我这两周的workout全是大量的。上周二4000米，周四2800米，周六2900米，周日
2800
: 米。今早4200米。
2018/1/16 Tue
//IM//
Set 1:
--- 200y swim
--- 4 x 100y pull
Set 2: 2 rounds, with fins on
--- 3 x 25y kick on 30", at least 10 underwater dolphin kicks
--- 75y smooth swim
Set 3: 4 rounds, descending by round
--- 100y IM on 2'10"
--- 2 x 50y stroke in IM order on 1'10"
--- 100y smooth free on 2'
--- 2 x 50y fast free on 1'
1 hr, 2500y
2018/1/17 Wed
//Sprint//
Set 1:
--- 3 x 100y pull
--- 200y kick with fins
Set 2: 2 rounds
--- 2 x 100y on 1'45", 25y kick + 50y swim + 25y kick
--- 100y pull on 1'30"
Set 3: 4 roounds
--- 3 x 50y descending
--- 50y fast
--- 50y easy
--- rounds 1 and 3 are free, rounds 2 and 4 are back
--- all on 1'
Set 4:
--- 25y, 50y, 25y,
--- 50y, 50y
--- 75y, 25y
--- 50y, 50y
--- 25y, 50y, 25y,
--- 5" rest after 25y and 10" after 50 and 75y
250y warm down
1 hr, 2850y
似乎找到了左臂不灵光的原因和解决方案，困扰多年了，希望此感觉不是昙花一现，有待观察。
2018/1/22 Mon
//IM//
Set 1:
--- 300y free
--- 200y kick with fins
Set 2:
--- 6 x 50y kick with fins on 1'
--- 300y pull breathing on 3/5 stroke
--- 200y pull breathing on 5/7 stroke
--- 100y pull breathing on 7/9 stroke
Set 3:
--- 4 x (3 x 50y fast of stroke in IM order on 55" + 50y easy on 1'10")
--- 300y IM, 200y IM, 100y IM
100y warm down
1 hr, 2900y
2018/1/23 Tue
//sprint//
Set 1:
--- 4 x 100y pull
--- 2 x 100y: kick/swim by 25y
Set 2: 3 rounds, fins on
--- 25y fast kick + 25y easy
--- 25y fast free + 25y easy back
Set 3: 2 rounds
--- 3 x 100y pull on 1'40", descending
--- 4 x 25y on 30", sprint for 15y then easy
Set 4:
--- 4 x 25y sprint on 30", they 100y easy
--- 2 x 50y sprint on 1', then 100y easy
--- 4 x 25y sprint on 30", they 100y easy
--- 4 x 25y sprint kick with fins on 30", they 100y easy
100y warm down
1 hr, 2600y
2018/1/25 Thur
//kick n pull//
Set 1:
--- 200y pull
--- 250y swim
--- 200y kick with fins
Set 2:
--- 6 x 100y pull on 1'45"
--- 4 x 50y on 1', 4 underwater dolphin kick each wall
--- 3 x 100y kick w fins smooth on 2'
--- 4 x 100y pull on 1'40"
--- 6 x 50y on 1', 6 underwater dolphin kick each wall
--- 2 x 100y kick w fins smooth on 2'
200y warm down
1 hr, 2850y
2018/1/29 Mon
//sprint//
Set 1:
--- 200y swim
--- 200y kick with fins
--- 100y pull
Set 2: 3 rounds
--- 2 x (25y kick + 25y swim on 1')
--- 4 x 75y pull on 1'15" or swim on 1'10" descending
Set 3:
--- 8 x 50y fast, then 50y easy
--- 4 x 50y fast, then 50y easy
--- 2 x 50y fast, then 50y easy
--- 50y fast, then 50y easy
--- all fast on 1', all easy on 1'30"
200y warm down
1 hr, 2850y
2018/1/30 Tue
//distance//
Set 1:
--- 3 x 100y swim of choice
--- 200y pull
--- 50y kick
Set 2: fins on
--- 50y kick/drill on 50"
--- 50y drill/swim on 50"
--- 50y fast/easy on 50"
--- 4 x 100y swim descending on 1'40"
Set 3:
--- 200y pull on 3'20", then 4 x 100y des on 1'45"
--- 200y pull on 3'20", then 4 x 75y des on 1'20"
--- 200y pull on 3'20", then 4 x 50y des on 50"
--- 200y pull on 3'20", then 4 x 25y all out on 30"
100y wam down
1 hr, 3000y
???
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2017/1/17 Wed
: 似乎找到了左臂不灵光的原因和解决方案，困扰多年了，希望此感觉不是昙花一现，有
待观察。
: ...................
哈哈哈铁哥看的仔细。。。我还在继续观察中。。。
【 在 ironman2015 (KONA 2020?) 的大作中提到: 】
: ???
: 待观察。
test
为什么这个文字发不出去 一发就说我是黑客在攻击买买提。。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: test