汩汩冒泡---小酸的游泳日记

2019/8/17 Sat

10K open water race

3 hr 28 min, PR'd 15 min

过奖过奖

【 在 diandian23 (乡愁四韵) 的大作中提到: 】
: 2000yards只要30分不到，这确实牛！

2019/9/3 Tue
//welcome back//
300y warm up
Set 1:
--- 2 x 200y pull on 3'20", build
--- 4 x 75y on 1'25", odd breathing on 3/5/3 strokes by 25y, even breathing on 5/7/5 strokes by 25y
--- 200y fast pull
--- 50y easy
--- 4 x 25y underwater kick on 40"
--- 50y easy
Set 2:
--- 300y with every first 25y of a 100 being fast
--- 3 x 100y on 1'45", 1'35, 1'25"
--- 300y working on fast turns
--- 3 x 50y on 55", 50", 45"
--- 50y easy as warm down

50 min, 2500y

两周的泳池年度维护结束，归队训练。又是新的一年。

2019/9/6 Fri
//stretch//
500y warm up
Set 1: 4 rounds
--- 25y underwater kick
--- 50y back
--- 75y free breathing on 3/5/7 stroke by 25y
--- all with fins
Set 2:
--- 300y mid 100 fast
--- 4 x 25y fast on 30"
--- 100y mid 50 fast
--- 8 x 25y on 30", 3 fast 1 easy
--- 100y mid 50 fast
--- 12 x 25y on 30", 2 fast 2 easy
--- 300y mid 100 fast
--- 6 x 50y easy as warm down

1 hr 2800y

2019/9/10 Tue
//IM//
400y warm up
4 x 150y on 2'40", 75y IM + 75y free
3 x 200y pull on 3'15", 3'05", 2'55"
50y easy
3 x 100y IM on 2'
2 x 200y pull on 3'05", 2'50"
50y easy
4 x 75y in IM order, kick/drill/swim by 25y
100y easy as warm down

55 min, 2800y

2019/9/12 Thur
//sprint//
300y warm up
Set 1: 4 rounds
--- 100y on 1'45", breathing every 7 strokes
--- 2 x 50y on 50", one fast one easy
--- 4 x 25y on 30", 2 fast 2 easy
Set 2: all out with choice of stroke
--- 100y on 4'
--- 2 x 50y on 2'
--- 8 x 25y on 1'
100y warm down

50 min, 2000y

2019/9/13 Fri
//distance//
400y warm up
Set 1: 3 rounds
--- 2 x 100y on 1'30"
--- 300y on 4'20", descending by round
--- 100y easy on 2'
Set 2:
--- 4 x 200y pull on 3'15"
--- 1-3 breathing every 5th stroke, #4 fast

55 min, 3000y

2019/9/16 Mon
//stretch//
200y warm up
5 x 100y on 1'45": each 100y = 25y head up swim + 5" break + 75y build up
swim
4 x 100y on 1'40": work on distance per stroke, 14 strokes or less per 25y
3 x 100y on 1'45": odd 25y single arm , even 25y swim keep stroke counts
2 x 100y on 1'30": fast and keep stroke counts
4 x 200y pull on 3'05": odd descending, even breathe every 5 strokes
100y fast swim
100y warm down

55 min, 2600y

2019/9/17 Tue
//sprint//
200y warm up
6 x 50y fast on 55"
6 x 75y on 1'15", working on fast turn
6 x 25y on 35", half fast half easy
4 x 50y fast on 50"
4 x 75y on 1'45", 50y scull + 25y fast
4 x 25y on 30", half fast half easy
200y smooth on 3'15"
2 x 50y fast on 45"
300y, 100y easy + 100y stroke + 100y fast

50 min, 2300y

2019/9/19 Thru
300y warm up
2000y swim 29'51"
100y kick
100y pull
4 x 50y in IM order
200y easy IM
100y warm down

55 min, 3000y

2019/9/22 Sun
//long course meters, wetsuit tune up//
12 x 50m on 1'10"
8 x 150m on 3', 75m back + 75m free
4 x 100m pull on 1'45", descending
100m warm down

50 min, 2300m

2019/9/23 Mon
//distance, taper//
100y warm up
Set 1: 3 rounds
--- 3 x 50y on 1', 25y kick + 25y swim
--- 100y on 1'30", descending by round
Set 2:
--- 100y build
--- 3 x 100y steady pace
--- 150y build
--- 3 x 100y steady pace
--- 200y build
--- 3 x 100y steady pace
--- 300y build
--- all on 1'30" per 100y

50 min, 2500y

楼主毅力真赞

我五年前学游泳就看了这个帖子，没想到还在更新
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2019/9/23 Mon
: //distance, taper//
: 100y warm up
: Set 1: 3 rounds
: --- 3 x 50y on 1', 25y kick + 25y swim
: --- 100y on 1'30", descending by round
: Set 2:
: --- 100y build
: --- 3 x 100y steady pace
: --- 150y build
: ...................

haha

感谢关注和鼓励！

【 在 FVWM (FVWM) 的大作中提到: 】
: 楼主毅力真赞
: 我五年前学游泳就看了这个帖子，没想到还在更新

2019/10/21 Mon
//recovery//
300y warm up
4 x 250y descending
4 rounds of following
--- 3 x 50y on 55", 7/5/3 breathes per 50y
--- 2 x 100y on 1'30"

50 min, 2700y

楼主露个脸吧？