2018/9/25 Tue //IM// 200y swim 50y easy Set 1: --- 16 x 25y drills on 30" --- 1-4 odd fly, even free --- 5-8 odd back, even free --- 9-12 odd breast, even free --- 13-16 all free Set 2: --- 16 x 25y kick on 30", fins on --- each stroke for 4 x 25y Set 3: --- 8 x 200y on 3'15" --- 1-4 75y IM + 125y free --- 5-8 replace fly with free 100y warm down
2018/9/27 Thur //stretch// 200y warm up 400y pull on 6'30" 8 x 50y build on 50" 4 x 100y pull on 1'30" 16 x 25y build on 30" 300y pull on 4'30" 6 x 50y descending 1-3 and 4-6 on 45" 3 x 100y build on 1'30" 8 x 25y build on 30"
2018/10/1 Monday //distance// 200y warm up Set 1: --- 4 x 150y on 2'45" --- breathe on 3/5/7 stroke by 50y Set 2: --- 400y pull --- 300y super streamline at each wall --- 200y neg split --- 100y strong --- 100y strong --- 200y neg split --- 200y super streamline at each wall --- 200y pull --- 1' rest after each descending distance, 45" rest after each ascending distance
2018/10/2 Tuesday //kick n pull// 300y warm up Set 1: --- 20 x 25y kick with kins on 35" --- underwater kick with max distance Set 2: --- 400y pull, breath every 3 --- 4 x 100y kick on 2'30", descending --- 300y pull, breath every 5 --- 4 x 75y kick on 1'45", descending --- 200y pull, breath every 7
2018/10/5 Friday //IM// 400y warm up Set 1: 3 rounds --- 100y on 1'40", kick/swim by 25y, round 1 and 3 stroke, round 2 free --- 50y free on 1' Set 2: --- 300y on 5', middle 100y stroke --- 200y on 3'20", middle 100y strke --- 100y stroke on 1'40" --- 2 x 50y on 1', 25y fast stroke + 25y easy free Set 3: 3 rounds --- 3 x 100y descending on 1'45", 50y free + 50y stroke --- 2 x 50y fast stroke on 1'15"
2018/10/9 Tuesday //Long course meters, IM// 400m warm up Set 1: --- 2 x 50m fly kick --- 2 x 100m back, kick/swim by 50m --- 2 x 150m, 50m breast drill + 50m breast swim + 50m free --- 2 x 200m, 25m stroke + 75m free per 100m Set 2: 3 rounds --- 300m on 5'40", stroke/swim by 50m --- 2 x 50m fast stroke on 1' --- 100m easy pull Set 3: 2 rounds, with fins --- 50m fast kick --- 50m fast swim --- 50m easy 200m warm down
2018/10/11 Thursday //long course meters, kick n pull// 300m warm up Set 1: --- 6 x 50m on 1', 25m overkick swim + 25m easy --- 2 x 150m kick with fins, right/left/back by 50m --- 300m smooth swim --- 2 x 150m with fins, 25m underwater kick + 25m easy --- 6 x 50m kick, descending 1-3 and 4-6 Set 2: --- 400m pull --- 4 x 100m swim with paddles, on 1'55", 1'50", 1'45" and 1'40" --- 300m pull, breath on 3/5 by 50m --- 3 x 100m swim with paddles, on 1'45", 1'40" and 1'35" --- 100m: drill/swim by 25m --- 2 x 100m swim with paddles, on 1'40" and 1'35" --- 100m easy
2018/10/13 Saturday 700y warm up Set 1: --- 800y pull with paddles, 75y easy + 25y fast per 100 --- 600y pull with paddles, 50y easy + 50y fast per 100 --- 400y pull with paddles, 25y easy + 75y fast per 100 --- 200y fast swim --- 50y easy Set 2: all with fins --- 150y kick, 100y swim --- 150y kick, 200y swim --- 150y kick, 300y swim --- 150y kick, 200y swim --- 150y kick, 100y swim --- all kick fast the middle 100, all swim build --- 100y easy Set 3: 4 rounds --- 50y build on 1' --- 50y fast on 1' --- 100y smooth on 1'50" --- 100y fast on 1'50" 100y warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 汩者，水日相依也。泡者，水中之气。 : 有水，有日，有空气，乃生命。 : nnd，胡诌两言，是为序。 : 2010/3/8 Monday : //First day back to master swimming after 6-month break.// : //Interval rest in a set is 10-15 sec unless otherwise mentioned. : Same for future.// : 300y warm up : 6 x 75y: free, free, free, fly, back, breast : 50y easy : ...................
2018/10/15 Monday //kick n pull// 500y warm up 300y pull on 4'30" 4 x 100y pull on 1'35" 8 x 50y swim on 55", first half fast kick second half easy 3 x 100y pull on 1'30" 4 x 75y kick with fins on 1'20", left/right/back by 25y 2 x 100y pull on 1'25" 4 x 25y kick on 35", first half underwater 100y easy 200y smooth pull, breathe on 3/5/7/3 by 50y
2018/10/19 Friday //stretch// Set 1: --- 200y swim --- 2 x (100y swim, 50 swim), working on distance per stroke Set 2: --- 2 x 50y kick/swim, then 100y swim --- 3 x 50y kick/swim, then 200y swim --- 4 x 50y kick/swim, then 300y swim --- 3 x 50y kick/swim, then 200y swim --- 2 x 50y kick/swim, then 100y swim --- all 50y on 1', all swim on 1'40" per 100y pace with last 100y breathing every 7 strokes Set 3: fins on --- 8 x 100y swim on 1'35" --- 1-4 fast on first 20y, 40y, 60y, 80y --- 5-8 descending 200y warm down
2018/10/21 Sunday //long course meters, threshold// Set 1: --- 2 x 100m swim --- 2 x 100m pull --- 2 x 100m kick/swim with fins --- 100m easy Set 2: kick with fins --- 200m easy --- 2 x 100m build --- 4 x 50m descending Set 3: threshold --- 4 x 100m threshold+2" --- 2 x 50m build --- 3 x 100m threshold+1" --- 2 x 50m, one fast one smooth --- 2 x 100m threshold --- 2 x 50m build --- 100m threshold-1" --- all 100m on 1'50", all 50m on 1'
2018/10/23 Tuesday //stretch// 300y warm up Set 1: --- 400y smooth pull on 6' --- 16 x 25" on 30", breathe once --- 8 x 50y build on 45" --- 4 x 100y pull on 1'30", descending Set 2: --- 300y smooth pull on 4'30" --- 12 x 25" on 30", breathe once --- 6 x 50y build on 45" --- 3 x 100y pull on 1'30", descending
2018/10/25 Thursday //sprint// 300y warm up Set 1: --- 400y overkick swim on 6' --- 4 x 25y sprint on 30" --- 300y overkick swim on 4'30" --- 4 x 25y sprint on 30" --- 200y overkick swim on 3' --- 4 x 25y sprint on 30" --- 100y overkick swim on 1'30" --- 50y easy Set 2: --- 8 x 75y sprint on 2'30" --- 1-4 IM no free, 5-6 free --- 50y easy
2018/10/29 Monday //sprint// 6 x 50y warm up Set 1: --- 8 x 100y on 1'40" --- 1-4 pull descending, 5-8 swim descending --- 50y easy Set 2: --- 8 x 50y fast on 1', then 50" easy --- 6 x 50y fast on 55", then 50" easy --- 4 x 50y fast on 50", then 50" easy --- 2 x 50y fast on 45", then 50" easy --- 50y sprint, then 50" easy
2018/11/2 Friday //kick n pull// Set 1: --- 200y swim --- 4 x 100y pull descending on 1'40" Set 2: 3 rounds, fins on --- 50y easy + 50y fast kick on 1'50" --- 100y fast kick on 1'50" --- 50y fast kick + 50y easy on 1'50" --- 300y swim with paddles on 5', neg split and descending by round Set 3: --- 25y fast kick + 25y easy --- 200y pull --- 25y fast kick + 25y easy --- 100y pull --- 25y fast kick + 25y easy --- 50y pull
2018/11/4 Sunday //long course meters// 4 x 100m warm up Set 1: 2 rounds --- 4 x 50m descending on 1'05" --- 200m build to 80% on 3'45" --- 200m build to 90% on 3'45" Set 2: --- 4 x 100m on 1'45" --- 1' rest --- 3 x 100m on 1'40" --- 1' rest --- 200m fast
2018/11/6 Tuesday //IM// 200y warm up Set 1: --- 8 x 50y drill/swim on 1' --- drills are pairs in IM order Set 2: --- 9 x 200y IM --- odd easy on 3'40", even hard on 3'30" Set 3: --- 2 x 100y kick with fins on 1'40" --- one fly kick, one back kick
2018/11/8 Thursday //kick n pull// 200y warm up Set 1: —- 3 x 50y kick with fins max underwater —- 3 x 50y easy breast kick —- 3 x 50y kick with find max underwater —- all on 1’05” Set 2: —- 250y pull on 3’45” —- 4 x 50y kick on 1’05” descending —- 2 x 250y pull on 3’45” —- 3 x 50y kick on 1’05” descending —- 3 x 250y pull on 3’45” —- 2 x 50y kick on 1’05” descending
2018/11/12 Monday //IM// Set 1: --- 200y swim --- 4 x 50y kick/swim in IM order on 1'10" Set 2: 2 rounds --- 25y fly (easy/fast), then 50y flyhard --- 2 x 25y back (easy/fast, fast/easy), then 75y back hard --- 3 x 25y breast (easy/fast, fast/easy, fast), then 125y breast hard --- 4 x 25y free (easy/fast, fast/easy, fast, fast), then 150y free hard --- all 25y on 30" --- 50y easy after 2 rounds Set 3: --- 6 x 100y on 1'45" --- odd smooth free, even fast IM 50y warm down
2018/11/15 Thursday //Spring// Set 1: --- 200y swim --- 4 x 50y kick/swim in IM order Set 2: 4 rounds --- 3 x 25y drill on 35", IM order by round --- 75y free on 1'15", middle 25y fast Set 3: --- 4 x 50y fast on 50", then 50y easy --- 3 x 50y faster on 1', then 50y easy --- 2 x 50y fastest on 1'10", then 50y easy Set 4: 2 rounds --- 200y on 3'15", last 75y fast --- 100y on 1'45", last 25y fast Set 5: --- 3 x 25y sprint on 40" --- 3 x 25y sprint on 25" 100y warm down
2018/11/14 Monday //recovery// 350y warm up 2 x 25y on 30" 100y on 2' 2 x 50y on 1' 200y on 3'40" 2 x 75y on 1'30" 350y on 7' 2 x 100y on 2' 2 x 200y on 4' 100y on 2' 3 x 50y fast on 1' 50y easy
2019/1/14 Monday //recovery, distance// 350y warm up 2 x 25y on 30" 100y on 2' 2 x 50y on 1' 200y on 3'40" 2 x 75y on 1'30" 350y on 7' 2 x 100y on 2' 2 x 200y on 4' 100y on 2' 3 x 50y fast on 1' 50y easy
2019/1/21 Monday //recovery, IM// 200y warm up Set 1: dolphin kick with fins, 2 rounds --- 25y underwater kick on 30" --- 2 x 50y kick on the back on 1' --- 75y kick front-side-side on 1'30" Set 2: 2 rounds --- 4 x 25y fly on 40" --- 3 x 50y back on 1'10" --- 2 x 75y breast on 1'45" --- 100y free on 2' --- 30" rest --- 2 x 50y easy on 1'
2019/1/24 Thursday //recovery, sprint// 200y warm up Set 1: --- 400y swim with overkick --- 8 x 50y on 1'15", 25y fast + 25y easy --- 200y swim with overkick Set 2: --- 20 x 25y sprint on 1'10" --- 1-12 in IM order, 13-20 all free
2019/1/25 Friday //recovery, distance// Set 1: --- 2 x 50y, then 100y --- 3 x 50y, then 200y --- 4 x 50y, then 300y --- 3 x 50y, then 200y --- 2 x 50y, then 100y --- all 50y pace on 1', all 100s fast in the middle 100 --- 50y easy Set 2: 2 rounds --- 2 x 50y smooth pull on 1' --- 150y hard pull on 2'30" 50y warm down
2019/1/30 Wed //recovery, sprint// 450y warm up Set 1: 2 rounds, fins on --- 3 x 100y on 1'45", min 3 dolphin kicks each wall, breathe every 3rd stroke --- 4 x 25y sprint on 20" --- 100y easy kick Set 2: 3 rounds --- 200y pull on 3'15" --- 2 x 25y sprint on 30" --- 2 x 50y fast on 1' for round 1, 2 x 75y fast on 1'15" for round 2, 100y fast on 1'40" for round 3 --- 100y easy
2019/1/31 Thur //recovery, distance// 450y warm up Set 1: 3 rounds --- 25y kick --- 2 x 25y drill --- 3 x 25y swim descending Set 2: --- 400y swim on 6'30" --- 6 x 50y swim on 55" --- 300y swim on 4'45" --- 6 x 50y swim on 50" --- 300y on 3'10", cramped out at 50y
2019/3/4 Mon //recovery// 300y warm up Set 1: 2 rounds --- 3 x 125y on 2'15", distance per stroke --- 3 x 25y kick on 35" Set 2: --- 4 x 50y smooth fast on 1'05" --- 3 x 200y pull on 3'30", ascending --- 4 x 50y: 25y scull + 25y easy swim
2019/3/5 Tue //recovery, kick n pull// 200y warm up Set 1: --- 5 x 100y continuous swim --- 8 x push ups on deck between swim Set 2: --- 400y pull --- 16 x 25y kick --- 300y pull --- 12 x 25y kick --- 200y pull --- 8 x 25y kick --- all pull breathing every 3 strokes --- all kick with fins on, 25y on 30", descending 1-4
2019/3/12 Tue //recovery, sprint// Set 1: 3 rounds --- 100y strong on 1'40" --- 2 x 50y on 1', one fast one easy --- 4 x 25y on 30", 2 fast 2 easy Set 2: --- 5 x 50y all out on 2' --- 10 x 25y all out on 1' --- 4 x 50y smooth as warm down
2019/3/14 Thur //recovery, IM// 250y warm up Set 1: --- 12 x 25y drills on 35" --- 1-3 fly, 4-6 back, 7-9 breast, 10-12 free --- 2 x 25y easy Set 2: --- 10 x 150y on 2'45", 150y = 75y IM + 75y free --- 50y easy 150y kick with fins as warm down
2019/3/18 Mon //sprint// Set 1: --- 4 x 100y swim --- 2 x 100y kick with fins Set 2: --- 8 x 25y on 30", odd easy/fast even fast/easy --- 50y sprint on 1' --- 2 x 200y pull on 3'30", last 100y breathing every 5 strokes --- 8 x 25y on 30", odd fast middle 12.5y even build --- 2 x 50y sprint on 1' --- 3 x 100y pull on 1'45", last 25y less than 3 breathes --- 4 x 25y on 30", fast the first 10y --- 4 x 50y sprint on 1' --- 150y easy --- 100y sprint --- 100y easy --- 50y sprint --- 50y easy
2019/3/19 Tue //distance// 350y warm up Set 1: --- 4 x 50y on 1'15" --- odd drill even swim, all slow and long Set 2: --- 6 x 300y on 5'30" --- 1-2 swim, 3-4 kick with fins, 5-6 pull, all steady pace Set 3: --- 4 x 25y on 35", minimal breathes and minimal strokes 100y warm down
2019/3/21 Thur //bring a friend day// 250y warm up Set 1: --- 12 x 75y on 1'30" --- 1-4 max underwater distance each wall --- 5-8 build --- 9-12 max underwater distance each wall --- 50y easy Set 2: --- 2 x 50y partner pull --- 50y max underwater distance relay --- 15 min shark and nemo game --- 50y head out swim
2019/3/22 Fri //kick n pull// 300y warm up Set 1: --- 8 x 25y kick on 35", 1-4 descending and 5-8 ascending --- 50y smooth swim --- 2 x 75y kick on 1'30", build --- 50y smooth swim --- 4 x 50y kick on 1', pace --- 50y smooth swim --- all kick with fins Set 2: --- 200y pull DSP on 3'45" --- 4 x 100y strong swim on 2' --- 200y pull DSP on 3'45" --- 4 x 75y swim on 1'30", descending --- 8 x 25y variable sprint on 30" 200y warm down
2019/3/25 Mon //distance// Set 1: --- 400y: choice of drill every other 25y --- 400y: catch up drill every 3rd 25y --- 100y swim Set 2: --- 400y swim on 6'15" --- 4 x 100y swim on 1'30" --- 300y swim on 5'30", 25y back + 75y free pattern --- 3 x 100y swim on 1'35", strong --- 200y swim on 3'30" --- 4 x 50y fast on 50" --- 6 x 50y on 50", breathing every 2nd to 7th by 50y 50y warm down
2019/3/26 Tue //IM// 350y warm up Set 1: --- 16 x 25y drill on 30" --- 1-4 fly, 5-8 back, 9-12 breast, 13-16 free Set 2: 3 rounds --- 300y swim on 5': free/fly/free/back/free/breast by 50y --- 4 x 50y fast on 1'15", IM order --- 100y easy on 2'15" 100y easy IM as warm down
2019/3/28 Thur //kick n pull// 200y warm up Set 1: --- 4 x 100y continuous swim, 8 pull ups at the wall after each 100y --- 2 x 50y easy Set 2: --- 400y pull, breathe every 3 strokes --- 16 x 25y kick on 35" --- 300y pull, breathe every 5 strokes --- 12 x 25y kick on 35" --- 200y pull, breathe every 7 strokes --- 100y easy warm down
2019/3/31 Sun //long course meters// 400m warm up 6 x 100m pull 5 x 100m kick/swim by 25m 4 x 100m build up swim 3 x 100m stroke/free by 50m, stroke in IM order 2 x 100m fast 4 x 25m sprint all rest at 5-10 seconds
2019/4/2 Tue //stretch// 200y warm up Set 1: --- 12 x 25y on 35", distance per stroke --- did 2 dolphin kicks and then 11 strokes each 25y Set 2: --- 12 x 150y --- 1-4 kick/back/free by 50y --- 5-8 pull --- 9-12 kick/breast/free by 50y 100y warm down
2019/4/8 Mon //stretch// 350y warm up Set 1: --- 6 x 75y on 1'20", kick/drill/swim by 25y, odd free, even stroke in IM order --- 6 x 50y on 1', fly/bk, bk/br, br/free, then repeat --- 6 x 25y on 30", underwater kick then easy Set 2: --- 2 x 200y pull on 3', focus on rotation --- 2 x 150y swim on 2'15", build up by 75y --- 4 x 50y easy kick with fins on 1'10" --- 3 x 100y on 1'30", focus on distance per stroke --- 8 x 25y on 30", odd strong even smooth
2019/4/9 Tue //kick n pull// 150y warm up Set 1: --- 5 x 100y swim --- 8 push ups at the wall between 100y, no other rest --- 50y easy Set 2: --- 400y pull on 6', breathe every 3 strokes --- 8 x 50y kick on 1'30", descending 1-4 and 5-8 --- 300y pull on 4'30", breathe every 3 strokes --- 6 x 50y kick on 1'10", 25y fast + 25y easy --- 200y pull on 3', breathe every 3 strokes --- 50y easy
2019/4/11 Thur //distance// 200y warm up Set 1: --- 6 x 75y on 1'25" --- dill/swim/drill by 25y Set 2: --- 8 x 100y on 1'45", strong pace (avg 1'17" each) --- 6 x 25y recovery on 35" --- 600y swim on 9', neg split (did 4'11" and 4'08", total 8'19") --- 4 x 25y recovery on 35" --- 8 x 100y on 1'45", strong pace (avg 1'18" each) --- 2 x 25y recovery on 35"
2019/4/14 Sun //long course meters// Set 1: --- 200m swim --- 2 x 100m kick with fins --- 4 x 50m on 1', drill/swim by 25m, IM order Set 2: 2 rounds --- 200m smooth pull on 3'30" --- 4 x 150m on 3', free/stroke/free by 50m --- 4 x 50m free on 1', strong
2019/4/15 Mon //kick n pull// 350y warm up Set 1: all with fins --- 3 x 50y kick on 55" --- 100y swim on 1'25" --- 5 rounds and descend by round Set 2: --- 3 x 100y pull, then 300y swim --- 3 x 100y pull, then 200y swim --- 3 x 100y pull, then 100y swim --- all on 1'30" per 100y pace 100y warm down
2019/4/19 Fri //stretch// 900y warm up Set 1: 3 rounds --- 3 x 100y --- first last 10y fast --- second last 20y fast --- thrid last 30y fast --- all on 1'35“ Set 2: --- 12 x 50y on 1' --- odd strong stroke, IM order --- even easy free Set 3: 2 rounds --- 2 x 100y on 1'30", first 25y fast --- 2 x 50y on 55", descending by rounds
2019/4/22 Mon //sprint// 350y warm up Set 1: 3 rounds --- 100y on 1'35", rounds 1 and 3 mid 10y of each 25y fast, round 2 fast/ easy by 25y --- 2 x 50y on 55", last 15y fast Set 2: 2 rounds --- 100y on 1'35", 75y free build + 25y stroke --- 4 x 50y on 55", round 1 stroke, round 2 free Set 3: with paddles --- 100y on 1'35", last 50y minimal breathing --- 6 x 50y on 55", odd strong even distance per stroke Set 3: --- 2 x 100y all out on 2' --- 200y easy --- 100y all out on 2' --- 100y easy
2019/4/24 Wed //IM and stroke// 300y warm up Set 1: --- 3 x 200y pull on 3', with paddles --- 6 x 100y on 1'55", kick/swim by 25y Set 2: --- 100y fly on 1'40" --- 4 x 200y IM on 3'40" --- 2 x 100y back on 1'50" --- 3 x 200y IM on 3'30" --- 3 x 100y breast on 1'55" --- 2 x 200y IM on 3'25" --- 4 x 100y free on 1'35" --- 200y IM fast 50y warm down
2019/4/28 Sun //long course meters// 400m warm up Set 1: --- 4 rounds of 3 x 50m --- 25m head up swim + 25m smooth --- 50m build --- 50m 6 strokes fast/easy alternating --- all 50m on 55" Set 2: --- 4 x 100m on 1'50": 25m build up + 50m 8 strokes fast/easy alternating + 25m breathing on 3rd stroke --- 4 x 150m on 2'50": 10 strokes fast/easy alternating for the middle 50m --- 3 x 200m on 3'30": first one breathing on 3rd stroke, second on build, third one smooth to easy
2019/4/29 Mon //distance// 300y warm up Main set: --- 2 x 50y, then 100y --- 3 x 50y, then 200y --- 4 x 50y, then 300y --- 5 x 50y, then 400y --- 6 x 50y, then 500y --- The goal is to keep all 50s and 100s at the same pace. --- All 50s on 55" and all 100s have no more than 30" rest after
2019/5/1 Wed //stretch// 500y warm up Set 1: with fins --- 12 x 50y on 50", 15y fast kick + 10y easy + 25y technical swim --- 6 x 100y on 1'30", descending Set 2: 3 rounds --- 3 x 50y on 55", 25y kick + 25y build up swim --- 100y on 1'30", descending by round Set 3: 3 rounds --- 75y on 1'15" --- 100y on 1'35" --- 125y on 1'55" --- first 50y smooth for all, and then strong for the remaining distance Set 4: --- 400y: 50y stroke + 300y free + 50y choice --- 400y: 100y stroke + 200y free + 100y choice --- 400y: 150y stroke + 100y free + 150y choice
2019/5/3 Fri //sprint// 350y warm up Set 1: 3 rounds --- 50y on 1', 25y smooth + 25y build --- 100y on 1'40", middle 50y strong --- 150y on 2'20", middle 50y strong Set 2: 2 rounds --- 2 x 100y on 1'40", descending, last 25y build --- 50y on 1', fast/easy by 25y --- 50y on 1', middle 25y fast Set 3: with fins --- 4 x 50y fast on 1', --- 100y fast on 2' --- 4 x 25y fast on 30" 200y smooth pull 100y easy kick
2019/5/8 Wed //kick n pull// 300y warm up Set 1: with fins and paddles --- 300y on 4'30", 3 x 100y on 1'45" --- 300y on 4'30", 4 x 75y on 1'15" --- 300y on 4'30", 6 x 50y on 55" --- 300y on 4'30", 6 x 25y on 35" --- all 300s with long stroke, all short distances are fast with minimal breathing for the last 25y --- 100y easy Set 2: 5 rounds --- 150y with paddles and buoy on 2'20" --- 3 x 100y on 1'30", 1'35", 1'25", 1'35", 1'20" by round
2019/5/10 Fri //distance// 400y warm up Set 1: --- 500y pull, then 100y fast --- 400y pull, then 100y fast --- 300y pull, then 100y fast --- 200y pull, then 100y fast --- 100y pull, then 100y fast --- all pull with paddles and buoy on 1'30" pace, all 100y fast on 1'40" --- 50y easy Set 2: --- 150y on 2'30" --- 100y on 1'40" --- 50y on 50" --- all middle 50y fast 250y easy kick and pull as warm down
2019/5/12 Sun //long course meters// 300m warm up --- 4 x 200m pull on 3'40" --- 6 x 50m swim on 1', odd easy even fast --- 3 x 200m pull on 3'30" --- 4 x 50m swim on 1', descending --- 100m easy on 2' --- 200m fast on 3'20" --- 100m fast 100m easy as warm down
2019/5/13 Mon //stretch// 450y warm up Set 1: --- 8 x 50y on 50", odd DPS even build --- 8 x 25y on 30", odd kick even swim in IM order --- 5 x 200y on 3'10", descending --- 100y easy Set 2: with fins --- 8 x 100y on 1'40" --- odd 25y kick + 75y swim --- even 50y kick + 50y swim --- kicks are hard and swims are easy
2019/5/19 Sun //long course meters// 400m warm up 8 x 50m on 1', build 4 x 100m on 2' 400m on 7', then 1' rest 6 x 50m on 1', odd easy even strong 3 x 100m hard on 1'45" 300m strong 100m easy as warm down
2019/5/22 Wed //distance// 200y warm up Set 1: 2 rounds --- 3 x 50y on 1', kick/swim by 25y --- 100y swim on 1'40" Set 2: --- 100y pull, 100y pull with paddles, 100y fast swim --- 200y pull, 150y pull with paddles, 100y fast swim --- 300y pull, 200y pull with paddles, 100y fast swim --- 400y pull, 250y pull with paddles, 100y fast swim --- 500y pull, 300y pull with paddles, 100y fast swim --- all pull on 1'30" per 100y pace, all 100y fast swim on 1'35" 100y warm down
2019/5/24 Fri //long course meters, stretch// 300m warm up Set 1: 4 rounds, al with fins --- 50m kick on 1' --- 50m back on 1' --- 50m free on 1' Set 2: 2 rounds --- 3 x 50m drill on 1' --- 100m swim on 1'45", fast/easy by 25m Set 3: 2 rounds --- 4 x 50m fast on 55" --- 3 x 100m on 1'40", 1'45", 1'50" --- 4 x 150m pull on 2'45", nice and long
2019/5/28 Tue //distance// 250y warm up Set 1: --- 4 x 75y on 1'35" --- stroke/free/stroke by 25y Set 2: --- 20 x 25y on 30", descending 1-4, 5-8,... --- 500y pull on 7'30" --- 10 x 50y on 1', descending 1-5 and 5-10 --- 2 x 250y pull on 3'45" --- 100y fast on 1'30" (did 1'15") 100y easy as warm down
2019/6/10 Mon //IM// 200y warm up 8 x 100y in IM order, kick/left arm/right arm/swim by 25y, 10" rest 8 x 75y in IM order, kick/drill/swim by 25y, 10" rest 4 x 50y swim in IM order on 1' 100y easy 8 x 25y fast in IM order on 30", IM order 400y easy pull
2019/6/17 Mon //stretch// 100y warm up Set 1: 3 rounds --- 4 x 75y on 1'10" --- round 1: 25y kick + 50y swim --- round 2: 25y overkick swim + 50y regular swim --- round 3: distance per stroke Set 2: 2 rounds --- 3 x 200y pull on 3'15" and 3" for round 1 and 2 --- 4 x 25y on 30", fast/easy by 12.5y 100y warm down
2019/6/18 Tue //kick n pull// 250y warm up Set 1: --- 16 x 25y on 30" --- odd max underwater kick then easy --- even swim without kick, leg drag Set 2: 2 rounds --- 400y pull on 6', breathe every 3 strokes --- 4 x 100y kick on 2'10" --- 200y fast swim for round 1 and 100y fast for round 2
2019/6/24 Mon //kick n pull// 150y warm up Set 1: 3 rounds --- 300y on 4'30", neg split and descending by round --- 3 x 75y on 1'15", 2 fast and 1 easy --- all pull with paddles and buoy --- 25y easy after all 3 rounds Set 2: --- 100y kick on 1'40", then 200y on 3' --- 2 x 100y kick on 1'40", then 200y on 3' --- 3 x 100y kick on 1'40", then 200y on 3' --- all with fins, 200y descending
2019/7/1 Mon //sprint// 450y warm up Set 1: --- 3 x 200y pull with buoy on 3'30" --- 3 x 150y pull with buoy and paddles on 2'45" --- 3 x 100y swim with fins and paddles on 1'45" --- increasing effort 1-9 --- 150y easy pull Set 2: --- 10 x 25y on 30" --- odd half fast half easy, even all fast 300y easy pull as warm down
2019/7/2 Tue //distance, long course meters// 300m warm up Set 1: --- 8 x 50m on 1'10" --- 2 x (2 drills/2 free) Set 2: --- 2 x 400m pull on 7'30", breathing every 3 --- 50m easy --- 4 x 100m on 2', best average --- 50m easy --- 300m pull on 6' 150m easy as warm down
2019/7/8 Mon //distance// 400y warm up Set 1: 3 rounds --- 50y, then 200y build with 30" rest --- 50y, then 150y build with 20" rest --- 50y, then 100y build with 10" rest --- 50y, then 50y build with 5" rest --- round 1 50y all fast --- round 2 50y all pull --- round 3 50y all kick --- all 50y with 10" rest 100y easy pull as warm down
2019/7/14 Sun //LCM// 200m warm up Set 1: --- 4 x 50m free on 55" --- 4 x 50m stroke on 1'05" Set 2: --- 2 x 150m free, neg split, on 2'45" --- 2 x 150m pull, on 3' --- 2 x 100m kick with fins on 2' --- 2 x 50m easy pull on 1' --- 2 x 150m free, neg split, on 2'45" ---2 x 150m back/breast/free by 50m on 3'15" Set 3: --- 2 x 50m kick with fins --- 2 x 50m pull --- 2 x 50m easy as warm down
2019/7/17 Wed //LCM, kick n pull// 100m warm up Set 1: --- 9 x 100m kick/swim by 50m, --- 1-3 on 2'10", 4-6 on 2'05", 7-9 on 2' Set 2: 2 rounds --- 4 x 50m kick on 1'10" --- 100m smooth swim on 2' Set 3: --- 3 x 300m pull on 5'15" --- 2 x 200m pull on 3'30", with paddles --- 100m fast wtih paddles and fins
2019/7/20 Sat //LCM// 200m warm up Set 1: all with fins --- 100m fast on 1'45", 100m smooth on 1'50" --- 100m fast on 1'45", 200m smooth on 3'40" --- 100m fast on 1'45", 300m smooth on 5'30" --- 100m fast on 1'45", 400m smooth on 7'20" --- 3 x (100m with last 25m build + 100m fast), all on 1'45" --- 200m easy Set 2: kick with fins --- 100m easy, then 50m fast --- 4 rounds Set 3: --- 3 x 100m on 1'50", middle 25m fast --- 3 x 50m back on 1'10", descending --- 2 rounds Set 4: all pull --- 2 x 100m on 1'50", middle 50m fast --- 2 x 50m fast on 1' --- 2 rounds Set 5: --- 6 x 50m stroke on 1'15", smooth --- 200m easy as warm down
2019/7/24 Wed //sprint// 300y warm up Set 1: 3 rounds --- 25y kick --- 50y drill --- 75y swim Set 2: 2 rounds --- 50y on 1', first 15y fast --- 75y on 1'15", middle 25y fast --- 50y on 1', build --- 100y easy after 2 rounds Set 3: 3 rounds --- 150y neg split on 2'15" --- 100y kick/swim by 25y on 1'50" --- 50y fast on 50" --- 50y easy --- rotate the order of 150y, 100y and 50y between rounds 200y easy as warm down
2019/7/25 Thur //LCM, fun day// 200m warm up Set 1: --- 4 x 50m free on 1'15", descending --- 4 x 50m stroke on 1'15" --- 4 x 50m free on 1'15", 25m easy 25m fast --- 4 x 50m drill on 1'30", 25m single arm free + 25m head up free --- 4 x 50m free on 1'15", odd easy even fast Set 2: team relay --- did 50m breast and 50m free for the relay
2019/7/27 Sat //LCM// 100m warm up Set 1: 2 rounds, fins on --- 150m, middle 50m fast kick --- 2 x 100m, breathe every 7th stroke --- 3 x 50m fast --- 20" rest after each Set 2: 2 rounds, paddles and buoy --- 50m --- 100m --- 150m --- 200m --- last 50m strong for all, 15" rest after each Set 3: 2 rounds --- 300m neg split --- 2 x 150m, first 50m and 100m are stroke --- 3 x 100m descending --- 2 x 50m, 25m kick + 25m easy swim --- 100m easy Set 4: --- 4 x 50m on 1'10", odd stroke even free --- 100m easy as warm down
2019/7/31 Wed //LCM distance// 200m warm up --- 2 x 250m: 200m strong + 50m easy --- 6 x 200m on 3'45", 150m strong + 50m easy --- 3 x (3 x 100m on 1'45", 2 strong 1 easy) --- 6 x 100m on 1'50", 50m fast + 50m easy 100m warm down
2019/8/1 Thur //LCM stretch// 400m warm up 2 x 300m on 5'10", long and build 2 x 150m on 2'45", free/back/free by 50m 4 x 100m pull on 1'55", neg split 6 x 50m on 1', overkick swim 2 x 150m swim with fins on 2'45", breathe on 3/5/7 by 50m 4 x 50m on 1'10", 25m drill + 25m swim, IM order
2019/8/6 Tue //LCM kick n pull// 400m warm up 4 x 100m on 2' with fins, 75m swim + 25m kick 3 x 200m pull with paddles and buoy, on 3'30", 3'20" and 3'10" 100m easy 8 x 50m on 1'05", odd breathes on 3/5 even on 5/7 100m kick 2 x 200m pull on 3'20"
2019/8/8 Thur //LCM stretch// 100m warm up Set 1: --- 2 x 300m --- 2 x 200m --- 2 x 100m --- first half stroke second half free in each distance Set 2: --- 200m free drill --- 200m smooth free --- 200m stroke drill --- 200m smooth stroke Set 3: --- 4 x 50m kick with fins, build
2019/8/9 Fri //taper// 200y warm up Set 1: --- 100y IM drill on 1'45" --- 3 x 75y swim on 1'15", build --- 25y easy --- 100y IM drill on 1'45" --- 4 x 50y swim on 55", descending --- 100y IM drill on 1'45" --- 2 x 25y swim on 35", fast Set 2: --- 2 x 100y pull on 1'30" --- 4 x 50y kick on 1'30" --- 2 x 100y pull easy as warm down
2019/8/12 Mon //distance// 400y warm up 6 x 100y on 1'40", 1-4 descending, 5-6 hold pace of #4 5 x 200y on 3'20", 1-3 fast, 4-5 smooth 12 x 50y on 55", 4 cycles of (2 fast + 1 smooth) 100y easy as warm down
2018/9/6 Thur
//taper//
200y swim
12 x 50y on 1'15", 25y drill + 25y swim, with fins
12 x 150y on 2'45"
--- 1-3: 100y free + 50y back
--- 4-6: 75y free + 75y back
--- 7-9: 50y free + 100y back
--- 10-12: 150y easy free
55 min, 2600y
2018/9/25 Tue
//IM//
200y swim
50y easy
Set 1:
--- 16 x 25y drills on 30"
--- 1-4 odd fly, even free
--- 5-8 odd back, even free
--- 9-12 odd breast, even free
--- 13-16 all free
Set 2:
--- 16 x 25y kick on 30", fins on
--- each stroke for 4 x 25y
Set 3:
--- 8 x 200y on 3'15"
--- 1-4 75y IM + 125y free
--- 5-8 replace fly with free
100y warm down
55 min, 2750y
2018/9/27 Thur
//stretch//
200y warm up
400y pull on 6'30"
8 x 50y build on 50"
4 x 100y pull on 1'30"
16 x 25y build on 30"
300y pull on 4'30"
6 x 50y descending 1-3 and 4-6 on 45"
3 x 100y build on 1'30"
8 x 25y build on 30"
55 min, 2900y
2018/10/1 Monday
//distance//
200y warm up
Set 1:
--- 4 x 150y on 2'45"
--- breathe on 3/5/7 stroke by 50y
Set 2:
--- 400y pull
--- 300y super streamline at each wall
--- 200y neg split
--- 100y strong
--- 100y strong
--- 200y neg split
--- 200y super streamline at each wall
--- 200y pull
--- 1' rest after each descending distance, 45" rest after each ascending
distance
55 min, 2800y
2018/10/2 Tuesday
//kick n pull//
300y warm up
Set 1:
--- 20 x 25y kick with kins on 35"
--- underwater kick with max distance
Set 2:
--- 400y pull, breath every 3
--- 4 x 100y kick on 2'30", descending
--- 300y pull, breath every 5
--- 4 x 75y kick on 1'45", descending
--- 200y pull, breath every 7
55 min, 2400y
2018/10/5 Friday
//IM//
400y warm up
Set 1: 3 rounds
--- 100y on 1'40", kick/swim by 25y, round 1 and 3 stroke, round 2 free
--- 50y free on 1'
Set 2:
--- 300y on 5', middle 100y stroke
--- 200y on 3'20", middle 100y strke
--- 100y stroke on 1'40"
--- 2 x 50y on 1', 25y fast stroke + 25y easy free
Set 3: 3 rounds
--- 3 x 100y descending on 1'45", 50y free + 50y stroke
--- 2 x 50y fast stroke on 1'15"
55 min, 2750y
2018/10/9 Tuesday
//Long course meters, IM//
400m warm up
Set 1:
--- 2 x 50m fly kick
--- 2 x 100m back, kick/swim by 50m
--- 2 x 150m, 50m breast drill + 50m breast swim + 50m free
--- 2 x 200m, 25m stroke + 75m free per 100m
Set 2: 3 rounds
--- 300m on 5'40", stroke/swim by 50m
--- 2 x 50m fast stroke on 1'
--- 100m easy pull
Set 3: 2 rounds, with fins
--- 50m fast kick
--- 50m fast swim
--- 50m easy
200m warm down
1hr 15min, 3400m
2018/10/11 Thursday
//long course meters, kick n pull//
300m warm up
Set 1:
--- 6 x 50m on 1', 25m overkick swim + 25m easy
--- 2 x 150m kick with fins, right/left/back by 50m
--- 300m smooth swim
--- 2 x 150m with fins, 25m underwater kick + 25m easy
--- 6 x 50m kick, descending 1-3 and 4-6
Set 2:
--- 400m pull
--- 4 x 100m swim with paddles, on 1'55", 1'50", 1'45" and 1'40"
--- 300m pull, breath on 3/5 by 50m
--- 3 x 100m swim with paddles, on 1'45", 1'40" and 1'35"
--- 100m: drill/swim by 25m
--- 2 x 100m swim with paddles, on 1'40" and 1'35"
--- 100m easy
1hr 20min, 3600m
2018/10/13 Saturday
700y warm up
Set 1:
--- 800y pull with paddles, 75y easy + 25y fast per 100
--- 600y pull with paddles, 50y easy + 50y fast per 100
--- 400y pull with paddles, 25y easy + 75y fast per 100
--- 200y fast swim
--- 50y easy
Set 2: all with fins
--- 150y kick, 100y swim
--- 150y kick, 200y swim
--- 150y kick, 300y swim
--- 150y kick, 200y swim
--- 150y kick, 100y swim
--- all kick fast the middle 100, all swim build
--- 100y easy
Set 3: 4 rounds
--- 50y build on 1'
--- 50y fast on 1'
--- 100y smooth on 1'50"
--- 100y fast on 1'50"
100y warm down
1hr 55min, 5800y
wow.....2010年这个时候我还在睡梦中呢。。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 汩者，水日相依也。泡者，水中之气。
: 有水，有日，有空气，乃生命。
: nnd，胡诌两言，是为序。
: 2010/3/8 Monday
: //First day back to master swimming after 6-month break.//
: //Interval rest in a set is 10-15 sec unless otherwise mentioned.
: Same for future.//
: 300y warm up
: 6 x 75y: free, free, free, fly, back, breast
: 50y easy
: ...................
那现在醒了？
【 在 CornucopiaX (斑马鱼公司总裁) 的大作中提到: 】
: wow.....2010年这个时候我还在睡梦中呢。。
2018/10/15 Monday
//kick n pull//
500y warm up
300y pull on 4'30"
4 x 100y pull on 1'35"
8 x 50y swim on 55", first half fast kick second half easy
3 x 100y pull on 1'30"
4 x 75y kick with fins on 1'20", left/right/back by 25y
2 x 100y pull on 1'25"
4 x 25y kick on 35", first half underwater
100y easy
200y smooth pull, breathe on 3/5/7/3 by 50y
55 min, 2800y
2018/10/19 Friday
//stretch//
Set 1:
--- 200y swim
--- 2 x (100y swim, 50 swim), working on distance per stroke
Set 2:
--- 2 x 50y kick/swim, then 100y swim
--- 3 x 50y kick/swim, then 200y swim
--- 4 x 50y kick/swim, then 300y swim
--- 3 x 50y kick/swim, then 200y swim
--- 2 x 50y kick/swim, then 100y swim
--- all 50y on 1', all swim on 1'40" per 100y pace with last 100y breathing every 7 strokes
Set 3: fins on
--- 8 x 100y swim on 1'35"
--- 1-4 fast on first 20y, 40y, 60y, 80y
--- 5-8 descending
200y warm down
1 hr, 3100y
2018/10/21 Sunday
//long course meters, threshold//
Set 1:
--- 2 x 100m swim
--- 2 x 100m pull
--- 2 x 100m kick/swim with fins
--- 100m easy
Set 2: kick with fins
--- 200m easy
--- 2 x 100m build
--- 4 x 50m descending
Set 3: threshold
--- 4 x 100m threshold+2"
--- 2 x 50m build
--- 3 x 100m threshold+1"
--- 2 x 50m, one fast one smooth
--- 2 x 100m threshold
--- 2 x 50m build
--- 100m threshold-1"
--- all 100m on 1'50", all 50m on 1'
1 hr, 2600m
2018/10/23 Tuesday
//stretch//
300y warm up
Set 1:
--- 400y smooth pull on 6'
--- 16 x 25" on 30", breathe once
--- 8 x 50y build on 45"
--- 4 x 100y pull on 1'30", descending
Set 2:
--- 300y smooth pull on 4'30"
--- 12 x 25" on 30", breathe once
--- 6 x 50y build on 45"
--- 3 x 100y pull on 1'30", descending
55 min, 3100y
2018/10/25 Thursday
//sprint//
300y warm up
Set 1:
--- 400y overkick swim on 6'
--- 4 x 25y sprint on 30"
--- 300y overkick swim on 4'30"
--- 4 x 25y sprint on 30"
--- 200y overkick swim on 3'
--- 4 x 25y sprint on 30"
--- 100y overkick swim on 1'30"
--- 50y easy
Set 2:
--- 8 x 75y sprint on 2'30"
--- 1-4 IM no free, 5-6 free
--- 50y easy
55 min, 2300y
2018/10/29 Monday
//sprint//
6 x 50y warm up
Set 1:
--- 8 x 100y on 1'40"
--- 1-4 pull descending, 5-8 swim descending
--- 50y easy
Set 2:
--- 8 x 50y fast on 1', then 50" easy
--- 6 x 50y fast on 55", then 50" easy
--- 4 x 50y fast on 50", then 50" easy
--- 2 x 50y fast on 45", then 50" easy
--- 50y sprint, then 50" easy
55 min, 2450y
2018/11/2 Friday
//kick n pull//
Set 1:
--- 200y swim
--- 4 x 100y pull descending on 1'40"
Set 2: 3 rounds, fins on
--- 50y easy + 50y fast kick on 1'50"
--- 100y fast kick on 1'50"
--- 50y fast kick + 50y easy on 1'50"
--- 300y swim with paddles on 5', neg split and descending by round
Set 3:
--- 25y fast kick + 25y easy
--- 200y pull
--- 25y fast kick + 25y easy
--- 100y pull
--- 25y fast kick + 25y easy
--- 50y pull
1 hr, 2900y
2018/11/4 Sunday
//long course meters//
4 x 100m warm up
Set 1: 2 rounds
--- 4 x 50m descending on 1'05"
--- 200m build to 80% on 3'45"
--- 200m build to 90% on 3'45"
Set 2:
--- 4 x 100m on 1'45"
--- 1' rest
--- 3 x 100m on 1'40"
--- 1' rest
--- 200m fast
55 min, 2500m
2018/11/6 Tuesday
//IM//
200y warm up
Set 1:
--- 8 x 50y drill/swim on 1'
--- drills are pairs in IM order
Set 2:
--- 9 x 200y IM
--- odd easy on 3'40", even hard on 3'30"
Set 3:
--- 2 x 100y kick with fins on 1'40"
--- one fly kick, one back kick
55 min, 2600y
2018/11/8 Thursday
//kick n pull//
200y warm up
Set 1:
—- 3 x 50y kick with fins max underwater
—- 3 x 50y easy breast kick
—- 3 x 50y kick with find max underwater
—- all on 1’05”
Set 2:
—- 250y pull on 3’45”
—- 4 x 50y kick on 1’05” descending
—- 2 x 250y pull on 3’45”
—- 3 x 50y kick on 1’05” descending
—- 3 x 250y pull on 3’45”
—- 2 x 50y kick on 1’05” descending
55 min, 2600y
2018/11/12 Monday
//IM//
Set 1:
--- 200y swim
--- 4 x 50y kick/swim in IM order on 1'10"
Set 2: 2 rounds
--- 25y fly (easy/fast), then 50y flyhard
--- 2 x 25y back (easy/fast, fast/easy), then 75y back hard
--- 3 x 25y breast (easy/fast, fast/easy, fast), then 125y breast hard
--- 4 x 25y free (easy/fast, fast/easy, fast, fast), then 150y free hard
--- all 25y on 30"
--- 50y easy after 2 rounds
Set 3:
--- 6 x 100y on 1'45"
--- odd smooth free, even fast IM
50y warm down
55 min, 2400y
2018/11/15 Thursday
//Spring//
Set 1:
--- 200y swim
--- 4 x 50y kick/swim in IM order
Set 2: 4 rounds
--- 3 x 25y drill on 35", IM order by round
--- 75y free on 1'15", middle 25y fast
Set 3:
--- 4 x 50y fast on 50", then 50y easy
--- 3 x 50y faster on 1', then 50y easy
--- 2 x 50y fastest on 1'10", then 50y easy
Set 4: 2 rounds
--- 200y on 3'15", last 75y fast
--- 100y on 1'45", last 25y fast
Set 5:
--- 3 x 25y sprint on 40"
--- 3 x 25y sprint on 25"
100y warm down
55 min, 2450y
2018/11/14 Monday
//recovery//
350y warm up
2 x 25y on 30"
100y on 2'
2 x 50y on 1'
200y on 3'40"
2 x 75y on 1'30"
350y on 7'
2 x 100y on 2'
2 x 200y on 4'
100y on 2'
3 x 50y fast on 1'
50y easy
55 min, 2200y
你自己写了178页？
我佩服死你了。。
拿绳命在灌水
【 在 CornucopiaX (斑马鱼公司总裁) 的大作中提到: 】
: 你自己写了178页？
: 我佩服死你了。。
2019/1/14 Monday
//recovery, distance//
350y warm up
2 x 25y on 30"
100y on 2'
2 x 50y on 1'
200y on 3'40"
2 x 75y on 1'30"
350y on 7'
2 x 100y on 2'
2 x 200y on 4'
100y on 2'
3 x 50y fast on 1'
50y easy
55 min, 2200y
2019/1/17 Thursday
//recovery, fun night//
~ 1800y total
2019/1/21 Monday
//recovery, IM//
200y warm up
Set 1: dolphin kick with fins, 2 rounds
--- 25y underwater kick on 30"
--- 2 x 50y kick on the back on 1'
--- 75y kick front-side-side on 1'30"
Set 2: 2 rounds
--- 4 x 25y fly on 40"
--- 3 x 50y back on 1'10"
--- 2 x 75y breast on 1'45"
--- 100y free on 2'
--- 30" rest
--- 2 x 50y easy on 1'
55 min, 1800y
2019/1/24 Thursday
//recovery, sprint//
200y warm up
Set 1:
--- 400y swim with overkick
--- 8 x 50y on 1'15", 25y fast + 25y easy
--- 200y swim with overkick
Set 2:
--- 20 x 25y sprint on 1'10"
--- 1-12 in IM order, 13-20 all free
55 min, 1700y
2019/1/25 Friday
//recovery, distance//
Set 1:
--- 2 x 50y, then 100y
--- 3 x 50y, then 200y
--- 4 x 50y, then 300y
--- 3 x 50y, then 200y
--- 2 x 50y, then 100y
--- all 50y pace on 1', all 100s fast in the middle 100
--- 50y easy
Set 2: 2 rounds
--- 2 x 50y smooth pull on 1'
--- 150y hard pull on 2'30"
50y warm down
45 min, 2200y
2019/1/30 Wed
//recovery, sprint//
450y warm up
Set 1: 2 rounds, fins on
--- 3 x 100y on 1'45", min 3 dolphin kicks each wall, breathe every 3rd
stroke
--- 4 x 25y sprint on 20"
--- 100y easy kick
Set 2: 3 rounds
--- 200y pull on 3'15"
--- 2 x 25y sprint on 30"
--- 2 x 50y fast on 1' for round 1, 2 x 75y fast on 1'15" for round 2, 100y fast on 1'40" for round 3
--- 100y easy
1 hr, 2850y
2019/1/31 Thur
//recovery, distance//
450y warm up
Set 1: 3 rounds
--- 25y kick
--- 2 x 25y drill
--- 3 x 25y swim descending
Set 2:
--- 400y swim on 6'30"
--- 6 x 50y swim on 55"
--- 300y swim on 4'45"
--- 6 x 50y swim on 50"
--- 300y on 3'10", cramped out at 50y
45 min, 2200y
停训2个月以后，目前半个月恢复游泳共7次，大概功力恢复了7成。
前几次一直穿Roka drag suit，今天换了正常jammer以后发现区别还挺大，Roka drag suit差不多100y慢5秒左右。以前穿speedo和tyr的drag suit， 没有发现有这么大区别。
2019/2/13 --- 2019/2/18
4 random swimming
2350m
2400m
3000m
3000m
2019/3/4 Mon
//recovery//
300y warm up
Set 1: 2 rounds
--- 3 x 125y on 2'15", distance per stroke
--- 3 x 25y kick on 35"
Set 2:
--- 4 x 50y smooth fast on 1'05"
--- 3 x 200y pull on 3'30", ascending
--- 4 x 50y: 25y scull + 25y easy swim
50 min, 2200y
2019/3/5 Tue
//recovery, kick n pull//
200y warm up
Set 1:
--- 5 x 100y continuous swim
--- 8 x push ups on deck between swim
Set 2:
--- 400y pull
--- 16 x 25y kick
--- 300y pull
--- 12 x 25y kick
--- 200y pull
--- 8 x 25y kick
--- all pull breathing every 3 strokes
--- all kick with fins on, 25y on 30", descending 1-4
55 min, 2500y
2019/3/12 Tue
//recovery, sprint//
Set 1: 3 rounds
--- 100y strong on 1'40"
--- 2 x 50y on 1', one fast one easy
--- 4 x 25y on 30", 2 fast 2 easy
Set 2:
--- 5 x 50y all out on 2'
--- 10 x 25y all out on 1'
--- 4 x 50y smooth as warm down
40 min, 1600y
2019/3/14 Thur
//recovery, IM//
250y warm up
Set 1:
--- 12 x 25y drills on 35"
--- 1-3 fly, 4-6 back, 7-9 breast, 10-12 free
--- 2 x 25y easy
Set 2:
--- 10 x 150y on 2'45", 150y = 75y IM + 75y free
--- 50y easy
150y kick with fins as warm down
50 min, 2300y
2019/3/18 Mon
//sprint//
Set 1:
--- 4 x 100y swim
--- 2 x 100y kick with fins
Set 2:
--- 8 x 25y on 30", odd easy/fast even fast/easy
--- 50y sprint on 1'
--- 2 x 200y pull on 3'30", last 100y breathing every 5 strokes
--- 8 x 25y on 30", odd fast middle 12.5y even build
--- 2 x 50y sprint on 1'
--- 3 x 100y pull on 1'45", last 25y less than 3 breathes
--- 4 x 25y on 30", fast the first 10y
--- 4 x 50y sprint on 1'
--- 150y easy
--- 100y sprint
--- 100y easy
--- 50y sprint
--- 50y easy
1hr, 2600y
2019/3/19 Tue
//distance//
350y warm up
Set 1:
--- 4 x 50y on 1'15"
--- odd drill even swim, all slow and long
Set 2:
--- 6 x 300y on 5'30"
--- 1-2 swim, 3-4 kick with fins, 5-6 pull, all steady pace
Set 3:
--- 4 x 25y on 35", minimal breathes and minimal strokes
100y warm down
55 min, 2550y
2019/3/21 Thur
//bring a friend day//
250y warm up
Set 1:
--- 12 x 75y on 1'30"
--- 1-4 max underwater distance each wall
--- 5-8 build
--- 9-12 max underwater distance each wall
--- 50y easy
Set 2:
--- 2 x 50y partner pull
--- 50y max underwater distance relay
--- 15 min shark and nemo game
--- 50y head out swim
55 min, 1500y
2019/3/22 Fri
//kick n pull//
300y warm up
Set 1:
--- 8 x 25y kick on 35", 1-4 descending and 5-8 ascending
--- 50y smooth swim
--- 2 x 75y kick on 1'30", build
--- 50y smooth swim
--- 4 x 50y kick on 1', pace
--- 50y smooth swim
--- all kick with fins
Set 2:
--- 200y pull DSP on 3'45"
--- 4 x 100y strong swim on 2'
--- 200y pull DSP on 3'45"
--- 4 x 75y swim on 1'30", descending
--- 8 x 25y variable sprint on 30"
200y warm down
55 min, 2500y
2019/3/25 Mon
//distance//
Set 1:
--- 400y: choice of drill every other 25y
--- 400y: catch up drill every 3rd 25y
--- 100y swim
Set 2:
--- 400y swim on 6'15"
--- 4 x 100y swim on 1'30"
--- 300y swim on 5'30", 25y back + 75y free pattern
--- 3 x 100y swim on 1'35", strong
--- 200y swim on 3'30"
--- 4 x 50y fast on 50"
--- 6 x 50y on 50", breathing every 2nd to 7th by 50y
50y warm down
55 min, 3050y
2019/3/26 Tue
//IM//
350y warm up
Set 1:
--- 16 x 25y drill on 30"
--- 1-4 fly, 5-8 back, 9-12 breast, 13-16 free
Set 2: 3 rounds
--- 300y swim on 5': free/fly/free/back/free/breast by 50y
--- 4 x 50y fast on 1'15", IM order
--- 100y easy on 2'15"
100y easy IM as warm down
1 hr, 2650y
2019/3/28 Thur
//kick n pull//
200y warm up
Set 1:
--- 4 x 100y continuous swim, 8 pull ups at the wall after each 100y
--- 2 x 50y easy
Set 2:
--- 400y pull, breathe every 3 strokes
--- 16 x 25y kick on 35"
--- 300y pull, breathe every 5 strokes
--- 12 x 25y kick on 35"
--- 200y pull, breathe every 7 strokes
--- 100y easy warm down
55 min, 2400y
2019/3/31 Sun
//long course meters//
400m warm up
6 x 100m pull
5 x 100m kick/swim by 25m
4 x 100m build up swim
3 x 100m stroke/free by 50m, stroke in IM order
2 x 100m fast
4 x 25m sprint
all rest at 5-10 seconds
1 hr, 2500m
2019/4/2 Tue
//stretch//
200y warm up
Set 1:
--- 12 x 25y on 35", distance per stroke
--- did 2 dolphin kicks and then 11 strokes each 25y
Set 2:
--- 12 x 150y
--- 1-4 kick/back/free by 50y
--- 5-8 pull
--- 9-12 kick/breast/free by 50y
100y warm down
55 min, 2400y
2019/4/8 Mon
//stretch//
350y warm up
Set 1:
--- 6 x 75y on 1'20", kick/drill/swim by 25y, odd free, even stroke in IM
order
--- 6 x 50y on 1', fly/bk, bk/br, br/free, then repeat
--- 6 x 25y on 30", underwater kick then easy
Set 2:
--- 2 x 200y pull on 3', focus on rotation
--- 2 x 150y swim on 2'15", build up by 75y
--- 4 x 50y easy kick with fins on 1'10"
--- 3 x 100y on 1'30", focus on distance per stroke
--- 8 x 25y on 30", odd strong even smooth
55 min, 2650y
2019/4/9 Tue
//kick n pull//
150y warm up
Set 1:
--- 5 x 100y swim
--- 8 push ups at the wall between 100y, no other rest
--- 50y easy
Set 2:
--- 400y pull on 6', breathe every 3 strokes
--- 8 x 50y kick on 1'30", descending 1-4 and 5-8
--- 300y pull on 4'30", breathe every 3 strokes
--- 6 x 50y kick on 1'10", 25y fast + 25y easy
--- 200y pull on 3', breathe every 3 strokes
--- 50y easy
55 min, 2350y
2019/4/11 Thur
//distance//
200y warm up
Set 1:
--- 6 x 75y on 1'25"
--- dill/swim/drill by 25y
Set 2:
--- 8 x 100y on 1'45", strong pace (avg 1'17" each)
--- 6 x 25y recovery on 35"
--- 600y swim on 9', neg split (did 4'11" and 4'08", total 8'19")
--- 4 x 25y recovery on 35"
--- 8 x 100y on 1'45", strong pace (avg 1'18" each)
--- 2 x 25y recovery on 35"
55 min, 2750y
2019/4/14 Sun
//long course meters//
Set 1:
--- 200m swim
--- 2 x 100m kick with fins
--- 4 x 50m on 1', drill/swim by 25m, IM order
Set 2: 2 rounds
--- 200m smooth pull on 3'30"
--- 4 x 150m on 3', free/stroke/free by 50m
--- 4 x 50m free on 1', strong
1 hr, 2600m
2019/4/15 Mon
//kick n pull//
350y warm up
Set 1: all with fins
--- 3 x 50y kick on 55"
--- 100y swim on 1'25"
--- 5 rounds and descend by round
Set 2:
--- 3 x 100y pull, then 300y swim
--- 3 x 100y pull, then 200y swim
--- 3 x 100y pull, then 100y swim
--- all on 1'30" per 100y pace
100y warm down
1 hr, 3200y
2019/4/19 Fri
//stretch//
900y warm up
Set 1: 3 rounds
--- 3 x 100y
--- first last 10y fast
--- second last 20y fast
--- thrid last 30y fast
--- all on 1'35“
Set 2:
--- 12 x 50y on 1'
--- odd strong stroke, IM order
--- even easy free
Set 3: 2 rounds
--- 2 x 100y on 1'30", first 25y fast
--- 2 x 50y on 55", descending by rounds
55 min, 3000y
2019/4/22 Mon
//sprint//
350y warm up
Set 1: 3 rounds
--- 100y on 1'35", rounds 1 and 3 mid 10y of each 25y fast, round 2 fast/
easy by 25y
--- 2 x 50y on 55", last 15y fast
Set 2: 2 rounds
--- 100y on 1'35", 75y free build + 25y stroke
--- 4 x 50y on 55", round 1 stroke, round 2 free
Set 3: with paddles
--- 100y on 1'35", last 50y minimal breathing
--- 6 x 50y on 55", odd strong even distance per stroke
Set 3:
--- 2 x 100y all out on 2'
--- 200y easy
--- 100y all out on 2'
--- 100y easy
55 min, 2550y
2019/4/24 Wed
//IM and stroke//
300y warm up
Set 1:
--- 3 x 200y pull on 3', with paddles
--- 6 x 100y on 1'55", kick/swim by 25y
Set 2:
--- 100y fly on 1'40"
--- 4 x 200y IM on 3'40"
--- 2 x 100y back on 1'50"
--- 3 x 200y IM on 3'30"
--- 3 x 100y breast on 1'55"
--- 2 x 200y IM on 3'25"
--- 4 x 100y free on 1'35"
--- 200y IM fast
50y warm down
1 hr 25 min, 4550y
2019/4/28 Sun
//long course meters//
400m warm up
Set 1:
--- 4 rounds of 3 x 50m
--- 25m head up swim + 25m smooth
--- 50m build
--- 50m 6 strokes fast/easy alternating
--- all 50m on 55"
Set 2:
--- 4 x 100m on 1'50": 25m build up + 50m 8 strokes fast/easy alternating + 25m breathing on 3rd stroke
--- 4 x 150m on 2'50": 10 strokes fast/easy alternating for the middle 50m
--- 3 x 200m on 3'30": first one breathing on 3rd stroke, second on build,
third one smooth to easy
1 hr, 2600m
2019/4/29 Mon
//distance//
300y warm up
Main set:
--- 2 x 50y, then 100y
--- 3 x 50y, then 200y
--- 4 x 50y, then 300y
--- 5 x 50y, then 400y
--- 6 x 50y, then 500y
--- The goal is to keep all 50s and 100s at the same pace.
--- All 50s on 55" and all 100s have no more than 30" rest after
50 min, 2800y
2019/5/1 Wed
//stretch//
500y warm up
Set 1: with fins
--- 12 x 50y on 50", 15y fast kick + 10y easy + 25y technical swim
--- 6 x 100y on 1'30", descending
Set 2: 3 rounds
--- 3 x 50y on 55", 25y kick + 25y build up swim
--- 100y on 1'30", descending by round
Set 3: 3 rounds
--- 75y on 1'15"
--- 100y on 1'35"
--- 125y on 1'55"
--- first 50y smooth for all, and then strong for the remaining distance
Set 4:
--- 400y: 50y stroke + 300y free + 50y choice
--- 400y: 100y stroke + 200y free + 100y choice
--- 400y: 150y stroke + 100y free + 150y choice
1 hr 25 min, 4550y
2019/5/3 Fri
//sprint//
350y warm up
Set 1: 3 rounds
--- 50y on 1', 25y smooth + 25y build
--- 100y on 1'40", middle 50y strong
--- 150y on 2'20", middle 50y strong
Set 2: 2 rounds
--- 2 x 100y on 1'40", descending, last 25y build
--- 50y on 1', fast/easy by 25y
--- 50y on 1', middle 25y fast
Set 3: with fins
--- 4 x 50y fast on 1',
--- 100y fast on 2'
--- 4 x 25y fast on 30"
200y smooth pull
100y easy kick
55 min, 2550y
2019/5/8 Wed
//kick n pull//
300y warm up
Set 1: with fins and paddles
--- 300y on 4'30", 3 x 100y on 1'45"
--- 300y on 4'30", 4 x 75y on 1'15"
--- 300y on 4'30", 6 x 50y on 55"
--- 300y on 4'30", 6 x 25y on 35"
--- all 300s with long stroke, all short distances are fast with minimal
breathing for the last 25y
--- 100y easy
Set 2: 5 rounds
--- 150y with paddles and buoy on 2'20"
--- 3 x 100y on 1'30", 1'35", 1'25", 1'35", 1'20" by round
1 hr 25 min, 4900y
2019/5/10 Fri
//distance//
400y warm up
Set 1:
--- 500y pull, then 100y fast
--- 400y pull, then 100y fast
--- 300y pull, then 100y fast
--- 200y pull, then 100y fast
--- 100y pull, then 100y fast
--- all pull with paddles and buoy on 1'30" pace, all 100y fast on 1'40"
--- 50y easy
Set 2:
--- 150y on 2'30"
--- 100y on 1'40"
--- 50y on 50"
--- all middle 50y fast
250y easy kick and pull as warm down
1 hr, 3000y
2019/5/12 Sun
//long course meters//
300m warm up
--- 4 x 200m pull on 3'40"
--- 6 x 50m swim on 1', odd easy even fast
--- 3 x 200m pull on 3'30"
--- 4 x 50m swim on 1', descending
--- 100m easy on 2'
--- 200m fast on 3'20"
--- 100m fast
100m easy as warm down
1 hr, 2700m
2019/5/13 Mon
//stretch//
450y warm up
Set 1:
--- 8 x 50y on 50", odd DPS even build
--- 8 x 25y on 30", odd kick even swim in IM order
--- 5 x 200y on 3'10", descending
--- 100y easy
Set 2: with fins
--- 8 x 100y on 1'40"
--- odd 25y kick + 75y swim
--- even 50y kick + 50y swim
--- kicks are hard and swims are easy
55 min, 2950y
2019/5/16 Thur
//fun day//
Total 1500y
45 min
2019/5/19 Sun
//long course meters//
400m warm up
8 x 50m on 1', build
4 x 100m on 2'
400m on 7', then 1' rest
6 x 50m on 1', odd easy even strong
3 x 100m hard on 1'45"
300m strong
100m easy as warm down
55 min, 2600m
2019/5/22 Wed
//distance//
200y warm up
Set 1: 2 rounds
--- 3 x 50y on 1', kick/swim by 25y
--- 100y swim on 1'40"
Set 2:
--- 100y pull, 100y pull with paddles, 100y fast swim
--- 200y pull, 150y pull with paddles, 100y fast swim
--- 300y pull, 200y pull with paddles, 100y fast swim
--- 400y pull, 250y pull with paddles, 100y fast swim
--- 500y pull, 300y pull with paddles, 100y fast swim
--- all pull on 1'30" per 100y pace, all 100y fast swim on 1'35"
100y warm down
1 hr 5 min, 3800y
2019/5/24 Fri
//long course meters, stretch//
300m warm up
Set 1: 4 rounds, al with fins
--- 50m kick on 1'
--- 50m back on 1'
--- 50m free on 1'
Set 2: 2 rounds
--- 3 x 50m drill on 1'
--- 100m swim on 1'45", fast/easy by 25m
Set 3: 2 rounds
--- 4 x 50m fast on 55"
--- 3 x 100m on 1'40", 1'45", 1'50"
--- 4 x 150m pull on 2'45", nice and long
1 hr 15 min, 3600m
2019/5/26 Sun
1.2 mile open water race
31'29"
19/117 of men's overall
2019/5/28 Tue
//distance//
250y warm up
Set 1:
--- 4 x 75y on 1'35"
--- stroke/free/stroke by 25y
Set 2:
--- 20 x 25y on 30", descending 1-4, 5-8,...
--- 500y pull on 7'30"
--- 10 x 50y on 1', descending 1-5 and 5-10
--- 2 x 250y pull on 3'45"
--- 100y fast on 1'30" (did 1'15")
100y easy as warm down
55 min, 2750y
2019/5/31 Fri
//long course meters and taper//
2500m
50 min
2019/6/10 Mon
//IM//
200y warm up
8 x 100y in IM order, kick/left arm/right arm/swim by 25y, 10" rest
8 x 75y in IM order, kick/drill/swim by 25y, 10" rest
4 x 50y swim in IM order on 1'
100y easy
8 x 25y fast in IM order on 30", IM order
400y easy pull
55 min, 2500y
2019/6/17 Mon
//stretch//
100y warm up
Set 1: 3 rounds
--- 4 x 75y on 1'10"
--- round 1: 25y kick + 50y swim
--- round 2: 25y overkick swim + 50y regular swim
--- round 3: distance per stroke
Set 2: 2 rounds
--- 3 x 200y pull on 3'15" and 3" for round 1 and 2
--- 4 x 25y on 30", fast/easy by 12.5y
100y warm down
45 min, 2500y
2019/6/18 Tue
//kick n pull//
250y warm up
Set 1:
--- 16 x 25y on 30"
--- odd max underwater kick then easy
--- even swim without kick, leg drag
Set 2: 2 rounds
--- 400y pull on 6', breathe every 3 strokes
--- 4 x 100y kick on 2'10"
--- 200y fast swim for round 1 and 100y fast for round 2
55 min, 2550y
2019/6/20 Thur
//fun day//
2500y
2019/6/24 Mon
//kick n pull//
150y warm up
Set 1: 3 rounds
--- 300y on 4'30", neg split and descending by round
--- 3 x 75y on 1'15", 2 fast and 1 easy
--- all pull with paddles and buoy
--- 25y easy after all 3 rounds
Set 2:
--- 100y kick on 1'40", then 200y on 3'
--- 2 x 100y kick on 1'40", then 200y on 3'
--- 3 x 100y kick on 1'40", then 200y on 3'
--- all with fins, 200y descending
55 min, 2950y
2019/7/1 Mon
//sprint//
450y warm up
Set 1:
--- 3 x 200y pull with buoy on 3'30"
--- 3 x 150y pull with buoy and paddles on 2'45"
--- 3 x 100y swim with fins and paddles on 1'45"
--- increasing effort 1-9
--- 150y easy pull
Set 2:
--- 10 x 25y on 30"
--- odd half fast half easy, even all fast
300y easy pull as warm down
50 min, 2500y
2019/7/2 Tue
//distance, long course meters//
300m warm up
Set 1:
--- 8 x 50m on 1'10"
--- 2 x (2 drills/2 free)
Set 2:
--- 2 x 400m pull on 7'30", breathing every 3
--- 50m easy
--- 4 x 100m on 2', best average
--- 50m easy
--- 300m pull on 6'
150m easy as warm down
1 hr, 2500m
赞坚持91
谢谢围观
【 在 dukimu (..) 的大作中提到: 】
: 赞坚持�9�1
2019/7/8 Mon
//distance//
400y warm up
Set 1: 3 rounds
--- 50y, then 200y build with 30" rest
--- 50y, then 150y build with 20" rest
--- 50y, then 100y build with 10" rest
--- 50y, then 50y build with 5" rest
--- round 1 50y all fast
--- round 2 50y all pull
--- round 3 50y all kick
--- all 50y with 10" rest
100y easy pull as warm down
55 min, 2600y
2019/7/10 Wed
//LCM, stretch//
1 hr 15 min, total 2800m
2019/7/13 Sat
1-mile open water swim meet
27'30"
史差成绩
2019/7/14 Sun
//LCM//
200m warm up
Set 1:
--- 4 x 50m free on 55"
--- 4 x 50m stroke on 1'05"
Set 2:
--- 2 x 150m free, neg split, on 2'45"
--- 2 x 150m pull, on 3'
--- 2 x 100m kick with fins on 2'
--- 2 x 50m easy pull on 1'
--- 2 x 150m free, neg split, on 2'45"
---2 x 150m back/breast/free by 50m on 3'15"
Set 3:
--- 2 x 50m kick with fins
--- 2 x 50m pull
--- 2 x 50m easy as warm down
55 min, 2400m
2019/7/17 Wed
//LCM, kick n pull//
100m warm up
Set 1:
--- 9 x 100m kick/swim by 50m,
--- 1-3 on 2'10", 4-6 on 2'05", 7-9 on 2'
Set 2: 2 rounds
--- 4 x 50m kick on 1'10"
--- 100m smooth swim on 2'
Set 3:
--- 3 x 300m pull on 5'15"
--- 2 x 200m pull on 3'30", with paddles
--- 100m fast wtih paddles and fins
1 hr 10 min, 3000m
2019/7/18 Thur
//LCM, sprint//
2 x 150m
10 x 25m sprint with 10" rest
4 x 100m all out on 4", 50m easy after each
35 min, 1150m
2019/7/20 Sat
//LCM//
200m warm up
Set 1: all with fins
--- 100m fast on 1'45", 100m smooth on 1'50"
--- 100m fast on 1'45", 200m smooth on 3'40"
--- 100m fast on 1'45", 300m smooth on 5'30"
--- 100m fast on 1'45", 400m smooth on 7'20"
--- 3 x (100m with last 25m build + 100m fast), all on 1'45"
--- 200m easy
Set 2: kick with fins
--- 100m easy, then 50m fast
--- 4 rounds
Set 3:
--- 3 x 100m on 1'50", middle 25m fast
--- 3 x 50m back on 1'10", descending
--- 2 rounds
Set 4: all pull
--- 2 x 100m on 1'50", middle 50m fast
--- 2 x 50m fast on 1'
--- 2 rounds
Set 5:
--- 6 x 50m stroke on 1'15", smooth
--- 200m easy as warm down
1 hr 55 min, 5000m
2019/7/24 Wed
//sprint//
300y warm up
Set 1: 3 rounds
--- 25y kick
--- 50y drill
--- 75y swim
Set 2: 2 rounds
--- 50y on 1', first 15y fast
--- 75y on 1'15", middle 25y fast
--- 50y on 1', build
--- 100y easy after 2 rounds
Set 3: 3 rounds
--- 150y neg split on 2'15"
--- 100y kick/swim by 25y on 1'50"
--- 50y fast on 50"
--- 50y easy
--- rotate the order of 150y, 100y and 50y between rounds
200y easy as warm down
50 min, 2400y
2019/7/25 Thur
//LCM, fun day//
200m warm up
Set 1:
--- 4 x 50m free on 1'15", descending
--- 4 x 50m stroke on 1'15"
--- 4 x 50m free on 1'15", 25m easy 25m fast
--- 4 x 50m drill on 1'30", 25m single arm free + 25m head up free
--- 4 x 50m free on 1'15", odd easy even fast
Set 2: team relay
--- did 50m breast and 50m free for the relay
45 min, 1300m
2019/7/27 Sat
//LCM//
100m warm up
Set 1: 2 rounds, fins on
--- 150m, middle 50m fast kick
--- 2 x 100m, breathe every 7th stroke
--- 3 x 50m fast
--- 20" rest after each
Set 2: 2 rounds, paddles and buoy
--- 50m
--- 100m
--- 150m
--- 200m
--- last 50m strong for all, 15" rest after each
Set 3: 2 rounds
--- 300m neg split
--- 2 x 150m, first 50m and 100m are stroke
--- 3 x 100m descending
--- 2 x 50m, 25m kick + 25m easy swim
--- 100m easy
Set 4:
--- 4 x 50m on 1'10", odd stroke even free
--- 100m easy as warm down
1 hr 45 min, 4600m
2019/7/31 Wed
//LCM distance//
200m warm up
--- 2 x 250m: 200m strong + 50m easy
--- 6 x 200m on 3'45", 150m strong + 50m easy
--- 3 x (3 x 100m on 1'45", 2 strong 1 easy)
--- 6 x 100m on 1'50", 50m fast + 50m easy
100m warm down
1 hr 10 min, 3500m
2019/8/1 Thur
//LCM stretch//
400m warm up
2 x 300m on 5'10", long and build
2 x 150m on 2'45", free/back/free by 50m
4 x 100m pull on 1'55", neg split
6 x 50m on 1', overkick swim
2 x 150m swim with fins on 2'45", breathe on 3/5/7 by 50m
4 x 50m on 1'10", 25m drill + 25m swim, IM order
55 min, 2500m
2019/8/6 Tue
//LCM kick n pull//
400m warm up
4 x 100m on 2' with fins, 75m swim + 25m kick
3 x 200m pull with paddles and buoy, on 3'30", 3'20" and 3'10"
100m easy
8 x 50m on 1'05", odd breathes on 3/5 even on 5/7
100m kick
2 x 200m pull on 3'20"
55 min, 2400m
2019/8/8 Thur
//LCM stretch//
100m warm up
Set 1:
--- 2 x 300m
--- 2 x 200m
--- 2 x 100m
--- first half stroke second half free in each distance
Set 2:
--- 200m free drill
--- 200m smooth free
--- 200m stroke drill
--- 200m smooth stroke
Set 3:
--- 4 x 50m kick with fins, build
55 min, 2300m
2019/8/9 Fri
//taper//
200y warm up
Set 1:
--- 100y IM drill on 1'45"
--- 3 x 75y swim on 1'15", build
--- 25y easy
--- 100y IM drill on 1'45"
--- 4 x 50y swim on 55", descending
--- 100y IM drill on 1'45"
--- 2 x 25y swim on 35", fast
Set 2:
--- 2 x 100y pull on 1'30"
--- 4 x 50y kick on 1'30"
--- 2 x 100y pull easy as warm down
35 min, 1600y
2019/8/12 Mon
//distance//
400y warm up
6 x 100y on 1'40", 1-4 descending, 5-6 hold pace of #4
5 x 200y on 3'20", 1-3 fast, 4-5 smooth
12 x 50y on 55", 4 cycles of (2 fast + 1 smooth)
100y easy as warm down
50 min, 2700y
2019/8/14 Wed
600y warm up
2000y swim 29'53"
400y warm down
1 hr, 3000y
2019/8/15 Thur
//LCM fun day//
45 min, 1200 m total
2000yards只要30分不到，这确实牛！
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2019/8/14 Wed
: 600y warm up
: 2000y swim 29'53"
: 400y warm down
: 1 hr, 3000y