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
【 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.// : //Rest between intervals 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 : ...................
【 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.// : //Rest between intervals 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 : ...................
【 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.// : //Rest between intervals 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 : ...................
【 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.// : //Rest between intervals 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 : ...................
350y warm up 6 x 75y breast ***first 25y fast pull with flutter kick ***second 25y one pull with two breast kicks ***third 25y regular breast 50y easy 3 x 100y breast ***first 25y 4 sec glide ***second 25y 3 sec glide ***third 25y 2 sec glide ***fourth 25y 1 sec glide 100y breast: sprint, start from the block 500y free pull 6 x 75y fly ***first 25y fly kick on the back ***second 25y fly 3-3 single arm drill ***third 25y regular fly 2 x 100y fly 50y easy 100y fly: sprint, start from the block 200y warm down
才发现这个版，新人汇报一下，轻拍，呵呵 3/9 breaststroke only non stop 1500 y < 40 min
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2010/3/9 Tuesday : //breaststroke and butterfly focus day// : 350y warm up : 6 x 75y breast : ***first 25y fast pull with flutter kick : ***second 25y one pull with two breast kicks : ***third 25y regular breast : 50y easy : 3 x 100y breast : ***first 25y 4 sec glide : ...................
let's just say it's too cold for me even on the hottest day in the summer. and you know I was wearing a short sleeve T-shirt today when I walked outside in Bellevue.
450y warm up 12 x 100y: odd are choice (I did IM), even are free. 50y easy 6 x 200y free 2 x 600y free: try to go faster on the second 600y 250y warm down
Lake Washington可能比较冷，海湾会不会好一点？去年10月底潜水的时候试了一下不 戴hood，很冷，不过觉得还在锻炼了以后可以容忍的范围... 而且潜水时候的速度比真正游泳慢的多。
【 在 cookiejar (饼干桶) 的大作中提到: 】 : let's just say it's too cold for me even on the hottest day in the summer. : and you know I was wearing a short sleeve T-shirt today when I walked : outside in Bellevue.
400y warm up 6 x 125y: 50y swim + 25y kick (I did breast/back) + 25y drill (I did single arm fly) + 25y swim 6 x 25y sprint with worst stroke (I did back/fly): rest time = swim time 200y easy 6 x 25y sprint with worst stroke (I did back/fly): rest time = 2 x swim time200y easy 6 x 25y sprint with worst stroke (I did back/fly): rest time = 3 x swim time200y easy 6 x 25y sprint with worst stroke (I did back/fly): rest time = 4 x swim time200y easy (wasn’t able to finish the last two 25y and the 200y) 3 x 200y pull: 50y free + 50y back + 50y free + 50y back 100y warm down
3250y total (I did 3000y) (1hr 30min)
Coach’s comments: 1) Try not to breathe on every single stroke in 25y fly sprint. 2) In backstroke, arms should enter the water at the extension line from the shoulder. Mine were over inward.
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2010/3/11 Thursday : //focus on your worst stroke// : 400y warm up : 6 x 125y: 50y swim + 25y kick (I did breast/back) + 25y drill (I did single : arm fly) + 25y swim : 6 x 25y sprint with worst stroke (I did back/fly): rest time = swim time : 200y easy : 6 x 25y sprint with worst stroke (I did back/fly): rest time = 2 x swim time : 200y easy : 6 x 25y sprint with worst stroke (I did back/fly): rest time = 3 x swim time : ...................
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2010/3/11 Thursday : //focus on your worst stroke// : 400y warm up : 6 x 125y: 50y swim + 25y kick (I did breast/back) + 25y drill (I did single : arm fly) + 25y swim : 6 x 25y sprint with worst stroke (I did back/fly): rest time = swim time : 200y easy : 6 x 25y sprint with worst stroke (I did back/fly): rest time = 2 x swim time : 200y easy : 6 x 25y sprint with worst stroke (I did back/fly): rest time = 3 x swim time : ...................
300y warm up 4 x 175y free: first 100y try to minimize strokes per lap, last 75y build by 25y. 50y easy 4 x (4 x 25y): odd are free, even are butterfly. first 8 x 25y fast, last 8 x 25y all out sprint. 3 x 200y free: time should be descending 600y free: 200y free + 200y choice + 200y free 2 x 100y sprint flutter kick with board: the goal is 1’20”. (I did 2 x 50y, leg cramp, quit) 10 x 50y free: easy, on 1 min. (I did 4) Check pulse, if over 120 per minute, continue doing easy 50y on 1 min. (I did 2 more)
3350y total (I did 3050y) (1hr 30min)
Coach’s guide on butterfly: 1) Make sure head gets in water before arms. 2) Suppress chest to initiate body dolphin. 3) Don’t kick too early in the 2nd kick.
400y warm up 4 x 150y: first 100y free and build by 25y, last 50y breast 500y free pull with pull buoy, fists swimming with donuts 500y free: all out fast (I did 7’35” ish) 10 x 50y on 2 minutes: choice of stroke, all out sprint 100y easy 200y warm down
2800y total (1hr 20 min)
My feeling: Regular freestyle after fists pull helps the feel of pull in freestyle a lot.
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2010/3/18 Thursday : //missed the practice today...// : nnd, it took me 40 min to find a parking spot...got delayed..... : second time in a week....
400y warm up 3 x 100y: 75y fly + 25y back 400y: 100y IM + 300y free 3 x 100y: 75y back + 25y breast 400y: 200y IM + 200y free 3 x 100y: 75y breast + 25y free 400y: 300y IM + 100y free 6 x 50y warm down: 25y kick + 25y swim
500y warm up 6 x 75y on 1’30”: odd are free, even are back. ------ each 75y = 25y swim + 25y drill + 25y kick 3 x 200y kick: free, fly, breast ------ each 200y = 4 x 50y (easy, medium, fast, easy) all 50y on 1’20” freestyle + backstroke set: ------ 100y free = 75y hard + 25y easy ------ 150y free = 100y hard + 50y easy ------ 200y free = 125y hard + 75y easy ------ 250y free = 150y hard + 100y easy ------ 300y free = 175y hard + 125y easy ------ 350y free = 200y hard + 150y easy ------ 6 x 100y back: 100y back after each free for all above 200y warm down
500y warm up: 100y kick, 200y IM drills, 200y free 4 x 125y kick on back: 50y build up + 50y fast + 25y easy 100y easy 3 x (5 x 50y) swim: all on 1’30” ------ first 5 x 50y: swim at 200y pace (~40” for me) ------ second 5 x 50y: swim at 100y pace (~38” for me) ------ third 5 x 50y: swim at 50y pace (~36” for me) Practice starting from the block and streamline: no kicking after diving, see how far you can float. (I am about 13 yards. Need to improve.) 500y warm down: 10 x 50y swim on 1’
400y warm up 5 x 100y: 75y swim + 25y kick 12 x 25y sprint on 40”: IM order, finish hard 50y easy 150y IM with no free = 50y fly + 50y back + 50y breast in the following set:------ 1 x 150y IM , then 4 x 75y easy free ------ 2 x 150y IM , then 3 x 75y easy free ------ 3 x 150y IM , then 2 x 75y easy free ------ 4 x 150y IM , then 1 x 75y easy free 200y warm down
900m warm up: ------ 10 x 50m: odd are easy free, even are finger tip drills ------ 2 x 200m easy 5 x 300m main set: try to go descending, 30” rest 4 x 50m easy warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : 2010/3/28 Sunday : //morning practice, 50m pool// : 900m warm up: : ------ 10 x 50m: odd are easy free, even are finger tip drills : ------ 2 x 200m easy : 5 x 300m main set: try to go descending, 30” rest : 4 x 50m easy warm down : 2600m total (1hr)
400y warm up 5 x 200y on 3’30” 4 x 100y butterfly kick with fins: on back, on right, on left, on stomach 5 x 50y kick with fins: 25y butterfly underwater kick no breathing + 25y easy flutter kick on back 100y easy warm down
【 在 pH5 (依然人来人往) 的大作中提到: 】 : Master swimming is for adults (18+). People do master swimming for different : reasons, from casual practice to national/international level competing. : Saw Torres's pictures yesterday..she was there in our team for training or : visiting.. :
450y warm up 6 x 75y: choice swim + choice kick on back ------ 75y swim ------ 50y swim + 25y kick ------ 25y swim + 50y kick ------ 75y kick ------ 75y swim ------ 50y swim + 25y kick 5 x 300y: 100y free stretch out + 100y IM + 100y stroke all out (I did breast) 10 x 100y free on 1’45” 6 x 50y free easy on 55” 200y warm down
500y warm up 4 x 150y in reverse IM order: 25y kick + 50y drills + 75y swim 8 x 50y kick: 25y easy flutter kick on back + 25y underwater dolphin kick on side (for the dolphin kick: stay underwater as long as possible and do streamline kick on one side; after coming back to the surface, with one arm extended in streamline and one arm put back to the side of torso, keep dolphin kick on the side) 50y easy 15 x 100y: 1st to 10th on 1’50”, 11th to 15th on 2’ (I swam for around 1 ’25” for all) ------ in each 100y, first 50y is nice easy free ------ in the second 50y, do 4-5 dolphin kicks after flip turn, kicks on the side, and all out fast free style. 6 x 75y easy swim on 1’30” as warm down
600y warm up 7 x 125y: 25y stroke + 75y fast free + 25y stroke 25y easy Main set: 50 x 50y free, all on 1 min ------ 10 x 50y in 1000y pace (I did 43”-45”) ------ 10 x 50y sprint (I did 37”–40”) ------ 10 x 50y in 500y pace (I did 44”-45”) ------ 10 x 50y sprint (I did 39”-41”) ------ 10 x 50y in 200y pace (I did 43”) 100y easy warm down
300y warm up Do 4 times of the following set,freestyle: ------ 20y sprint + 30y easy on 1'20" ------ 30y sprint + 20y easy on 1'20" ------ 50y easy on 1'20" ------ 50y sprint on 1'30" Do 4 times of the following set,non-freestyle: ------ 20y sprint + 30y easy on 1'30" ------ 30y sprint + 20y easy on 1'30" ------ 50y easy on 1'30" ------ 50y sprint on 1'45" 100y warm down
5 x 100y warm up: 25y catch up drill + 75y build 8 x 50y pull with kickboard between legs: 25y fast + 25y easy 6 x 125y on 2’15”: 50y free + 25y fly + 50y free 8 x 175y on 3’30” 25y back + 125y free + 25y sprint back, work on push- offs and turns 100y easy 100y sprint flutter kick with board 10 x 50y on 1’ warm down: odd are free, even are choice
200y warm up 4 x 200y fins practice: 100y side kick with one arm standing out of water and holding a kickboard (the other arm in streamline position) + 100y fly 100y easy 10’ nonstop swimming 10’ nonstop sprint and strength practice: do the following cycle nonstop ------ 25y sprint free from the block ------ hop up out of water ------ squat-walking back on deck for 25y ------ 10 speed squat 10’ nonstop team relay for 50y sprint swimming (5-people team, I did 4 free and 1 fly) 5 x 200y free on 3’30” 200y warm down
2300y total + three 10’ nonstop practices (1hr 30min)
2010/4/8 Thursday //mixed day// 400y warm up 6 x 100y IM 50y easy 4 x 150y free: ------ odd are 50y fast + 50y easy + 50y fast ------ even are 50y easy + 50y fast + 50y easy 5 x 400y on 6’45” 10 x 50y on 1’ as warm down
2010/4/10 Saturday //prep for tomorrow’s meet, light practice, 50m pool// 8 x 50m free on 1’ each 4 x 50m in IM order on 1’ each 200m free 6 x 50m free on 1’ each
1100m total (30min)
2010/4/10 周六 //准备明天的比赛，轻量练习，50m的长池// 8 x 50m 自，1’一个包干 4 x 50m 按混合泳顺序，1’一个包干 200m 自 6 x 50m自，1’一个包干
2010/4/11 Sunday //SCY meet// Preliminary results: 200y IM: 2’49” 500y free: 6’56” Will confirm with official results and get the splits I broke 7 min in 500y free!
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
4 x 225y free
200y free + 25y fists swimming
100y free + 125y fists swimming
50y free + 175y fists swimming
225y free
2 x 400y: 100y IM + 300y free, 200y IM + 200y free
50y easy
200y warm down
2750y total (1hr)
🔥 最新回帖
楼主露个脸吧？
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
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
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
: ...................
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
🛋️ 沙发板凳
赞！ nnd序写得也太糊涂乐
卡卡
6个月还是break么？
【 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.//
: //Rest between intervals 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
: ...................
xixi
marked le...
【 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.//
: //Rest between intervals 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
: ...................
赞！尤其是都怎么记住这些数目的？
我游超过20laps就开始数不清楚了:(
【 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.//
: //Rest between intervals 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
: ...................
嘿嘿。。。。
那算啥？ suspended?
【 在 ghty (甜妞) 的大作中提到: 】
: 赞！ nnd序写得也太糊涂乐
: 卡卡
: 6个月还是break么？
谢版主。。。
你写一个我也给你马克。
咱这不算洗钱吧。。
【 在 kaye (@[email protected]~埋底海豚~热爱游泳) 的大作中提到: 】
: xixi
: marked le...
忘了就跟着别人游嘛。
【 在 RunningBug (跑虫) 的大作中提到: 】
: 赞！尤其是都怎么记住这些数目的？
: 我游超过20laps就开始数不清楚了:(
怒赞！！！
你就在这里开个游泳日记专栏吧！包子打打的有。。。
【 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.//
: //Rest between intervals 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
: ...................
1打 = 12
【 在 gxz (大狗熊) 的大作中提到: 】
: 怒赞！！！
: 你就在这里开个游泳日记专栏吧！包子打打的有。。。
2010/3/9 Tuesday
//breaststroke and butterfly focus day//
350y warm up
6 x 75y breast
***first 25y fast pull with flutter kick
***second 25y one pull with two breast kicks
***third 25y regular breast
50y easy
3 x 100y breast
***first 25y 4 sec glide
***second 25y 3 sec glide
***third 25y 2 sec glide
***fourth 25y 1 sec glide
100y breast: sprint, start from the block
500y free pull
6 x 75y fly
***first 25y fly kick on the back
***second 25y fly 3-3 single arm drill
***third 25y regular fly
2 x 100y fly
50y easy
100y fly: sprint, start from the block
200y warm down
2750y total (1hr 20min)
才发现这个版，新人汇报一下，轻拍，呵呵
3/9
breaststroke only
non stop
1500 y
< 40 min
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2010/3/9 Tuesday
: //breaststroke and butterfly focus day//
: 350y warm up
: 6 x 75y breast
: ***first 25y fast pull with flutter kick
: ***second 25y one pull with two breast kicks
: ***third 25y regular breast
: 50y easy
: 3 x 100y breast
: ***first 25y 4 sec glide
: ...................
这里都不拍。。。
老大你不如自己开个日记贴吧。。。
【 在 rotatezh (浊酒一杯家万里) 的大作中提到: 】
: 才发现这个版，新人汇报一下，轻拍，呵呵
: 3/9
: breaststroke only
: non stop
: 1500 y
: < 40 min
拍。你在哪儿游？pro club?
【 在 rotatezh (浊酒一杯家万里) 的大作中提到: 】
: 才发现这个版，新人汇报一下，轻拍，呵呵
: 3/9
: breaststroke only
: non stop
: 1500 y
: < 40 min
不像啊。。。
哪有让人不停游1500蛙的club...
【 在 cookiejar (饼干桶) 的大作中提到: 】
: 拍。你在哪儿游？pro club?
嗯，好，这样就有动力了:-)
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 这里都不拍。。。
: 老大你不如自己开个日记贴吧。。。
嗯，才开始一个星期，很喜欢那里的locker room啊，每次泡在locker room的时间都是泡在游泳池里的两倍以上...
【 在 cookiejar (饼干桶) 的大作中提到: 】
: 拍。你在哪儿游？pro club?
就是一个all purpose的gym，有一个5 laps的短池，不是专门的游泳俱乐部。
我想夏天游open water，也不知道除了自己每天在游泳池里瞎折腾一阵，有没有更好的办法？不太好意思去上课，估计我会是里面唯一的青蛙...
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 不像啊。。。
: 哪有让人不停游1500蛙的club...
干嘛？在那里看裸男？
【 在 rotatezh (浊酒一杯家万里) 的大作中提到: 】
: 嗯，才开始一个星期，很喜欢那里的locker room啊，每次泡在locker room的时间都是
: 泡在游泳池里的两倍以上...
learn freestyle
【 在 rotatezh (浊酒一杯家万里) 的大作中提到: 】
: 就是一个all purpose的gym，有一个5 laps的短池，不是专门的游泳俱乐部。
: 我想夏天游open water，也不知道除了自己每天在游泳池里瞎折腾一阵，有没有更好的
: 办法？不太好意思去上课，估计我会是里面唯一的青蛙...
I used to do 3000 breast stroke a time :D
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 不像啊。。。
: 哪有让人不停游1500蛙的club...
that's why I quited
【 在 rotatezh (浊酒一杯家万里) 的大作中提到: 】
: 嗯，才开始一个星期，很喜欢那里的locker room啊，每次泡在locker room的时间都是
: 泡在游泳池里的两倍以上...
open water in seattle? you must be brave!
【 在 rotatezh (浊酒一杯家万里) 的大作中提到: 】
: 就是一个all purpose的gym，有一个5 laps的短池，不是专门的游泳俱乐部。
: 我想夏天游open water，也不知道除了自己每天在游泳池里瞎折腾一阵，有没有更好的
: 办法？不太好意思去上课，估计我会是里面唯一的青蛙...
嗯，我好像只有美女可看-_-
桑拿、shower、吹头发什么的，一两个小时很容易就打发了啊...
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 干嘛？在那里看裸男？
嗯，想学很久了，不过估计比较花时间，周期也长。我一点基础也没有，得从头学。
打算现在以endurance为主，秋天找个小班，从头开始认真学。
【 在 pH5 (依然人来人往) 的大作中提到: 】
: learn freestyle
Why? 水很冷吗？表打击俺... 俺可不想只在短池里练数数...
【 在 cookiejar (饼干桶) 的大作中提到: 】
: open water in seattle? you must be brave!
let's just say it's too cold for me even on the hottest day in the summer.
and you know I was wearing a short sleeve T-shirt today when I walked
outside in Bellevue.
【 在 rotatezh (浊酒一杯家万里) 的大作中提到: 】
: Why? 水很冷吗？表打击俺... 俺可不想只在短池里练数数...
2010/3/10 Wednesday
//freestyle distance day//
450y warm up
12 x 100y: odd are choice (I did IM), even are free.
50y easy
6 x 200y free
2 x 600y free: try to go faster on the second 600y
250y warm down
4350y total (1hr 30min)
这简直要我老命了。。。
【 在 cookiejar (饼干桶) 的大作中提到: 】
: I used to do 3000 breast stroke a time :D
要是有美女可看。。。一两天都很容易打发。。
【 在 rotatezh (浊酒一杯家万里) 的大作中提到: 】
: 嗯，我好像只有美女可看-_-
: 桑拿、shower、吹头发什么的，一两个小时很容易就打发了啊...
嗯，偶晚上去pro club，从停车场往返正门从来都是短袖及膝薄连衣裙:-)
Lake Washington可能比较冷，海湾会不会好一点？去年10月底潜水的时候试了一下不
戴hood，很冷，不过觉得还在锻炼了以后可以容忍的范围... 而且潜水时候的速度比真正游泳慢的多。
【 在 cookiejar (饼干桶) 的大作中提到: 】
: let's just say it's too cold for me even on the hottest day in the summer.
: and you know I was wearing a short sleeve T-shirt today when I walked
: outside in Bellevue.
水温６５度以下我就吃不消了。
【 在 rotatezh (浊酒一杯家万里) 的大作中提到: 】
: 嗯，偶晚上去pro club，从停车场往返正门从来都是短袖及膝薄连衣裙:-)
: Lake Washington可能比较冷，海湾会不会好一点？去年10月底潜水的时候试了一下不
: 戴hood，很冷，不过觉得还在锻炼了以后可以容忍的范围... 而且潜水时候的速度比真
: 正游泳慢的多。
或许你脂肪厚？//run
【 在 rotatezh (浊酒一杯家万里) 的大作中提到: 】
: 嗯，偶晚上去pro club，从停车场往返正门从来都是短袖及膝薄连衣裙:-)
: Lake Washington可能比较冷，海湾会不会好一点？去年10月底潜水的时候试了一下不
: 戴hood，很冷，不过觉得还在锻炼了以后可以容忍的范围... 而且潜水时候的速度比真
: 正游泳慢的多。
我对温度不太有概念，不过Seattle这里室内的水真暖和。原来我们学校的游泳池，一
下去肌肉都在发抖，一般要连着3-4个lap才稍微舒服点...
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 水温６５度以下我就吃不消了。
俺觉着外面包一层均匀的脂肪挺好的啊，跟男生一样，从外面就能看到一块块肌肉的形状不是很好看吧...
【 在 cookiejar (饼干桶) 的大作中提到: 】
: 或许你脂肪厚？//run
Water temperature in most indoor pools is 78 degrees or higher.
【 在 rotatezh (浊酒一杯家万里) 的大作中提到: 】
: 我对温度不太有概念，不过Seattle这里室内的水真暖和。原来我们学校的游泳池，一
: 下去肌肉都在发抖，一般要连着3-4个lap才稍微舒服点...
2010/3/11 Thursday
//focus on your worst stroke//
400y warm up
6 x 125y: 50y swim + 25y kick (I did breast/back) + 25y drill (I did single arm fly) + 25y swim
6 x 25y sprint with worst stroke (I did back/fly): rest time = swim time
200y easy
6 x 25y sprint with worst stroke (I did back/fly): rest time = 2 x swim time200y easy
6 x 25y sprint with worst stroke (I did back/fly): rest time = 3 x swim time200y easy
6 x 25y sprint with worst stroke (I did back/fly): rest time = 4 x swim time200y easy
(wasn’t able to finish the last two 25y and the 200y)
3 x 200y pull: 50y free + 50y back + 50y free + 50y back
100y warm down
3250y total (I did 3000y) (1hr 30min)
Coach’s comments:
1) Try not to breathe on every single stroke in 25y fly sprint.
2) In backstroke, arms should enter the water at the extension line from the shoulder. Mine were over inward.
还有coach，真好...
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2010/3/11 Thursday
: //focus on your worst stroke//
: 400y warm up
: 6 x 125y: 50y swim + 25y kick (I did breast/back) + 25y drill (I did
single
: arm fly) + 25y swim
: 6 x 25y sprint with worst stroke (I did back/fly): rest time = swim time
: 200y easy
: 6 x 25y sprint with worst stroke (I did back/fly): rest time = 2 x swim
time
: 200y easy
: 6 x 25y sprint with worst stroke (I did back/fly): rest time = 3 x swim
time
: ...................
俺的血汗钱啊。。。
【 在 rotatezh (浊酒一杯家万里) 的大作中提到: 】
: 还有coach，真好...
: single
: time
: time
this one is veli veli good!!可以学着用用呢！！
赞小拴！！！
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2010/3/11 Thursday
: //focus on your worst stroke//
: 400y warm up
: 6 x 125y: 50y swim + 25y kick (I did breast/back) + 25y drill (I did
single
: arm fly) + 25y swim
: 6 x 25y sprint with worst stroke (I did back/fly): rest time = swim time
: 200y easy
: 6 x 25y sprint with worst stroke (I did back/fly): rest time = 2 x swim
time
: 200y easy
: 6 x 25y sprint with worst stroke (I did back/fly): rest time = 3 x swim
time
: ...................
because there is plenty of rest time? lol
【 在 ghty (甜妞) 的大作中提到: 】
: this one is veli veli good!!可以学着用用呢！！
: 赞小拴！！！
: single
: time
: time
呀嘻嘻，真烦人啊！为什么要说醋来捏？
版2给小拴发个包子吧！！ 卡卡
【 在 pH5 (依然人来人往) 的大作中提到: 】
: because there is plenty of rest time? lol
re
haha
【 在 ghty (甜妞) 的大作中提到: 】
: 呀嘻嘻，真烦人啊！为什么要说醋来捏？
: 版2给小拴发个包子吧！！ 卡卡
:) done b4 see this, xixi
【 在 ghty (甜妞) 的大作中提到: 】
: 呀嘻嘻，真烦人啊！为什么要说醋来捏？
: 版2给小拴发个包子吧！！ 卡卡
来晚了 赞一下
你恢复一上来就这个强度 牛啊
开始前的一个星期去过一次trial practice
下水没几分钟，直接抽筋爬上来了。。。。
【 在 wzxm (蚊子凶猛) 的大作中提到: 】
: 来晚了 赞一下
: 你恢复一上来就这个强度 牛啊
2010/3/15 Monday
//missed the practice today...//
nnd, it took me 40 min to find a parking spot...got delayed..
2010/3/16 Tuesday
//Mixed Day//
300y warm up
4 x 175y free: first 100y try to minimize strokes per lap, last 75y build by 25y.
50y easy
4 x (4 x 25y): odd are free, even are butterfly. first 8 x 25y fast, last 8 x
25y all out sprint.
3 x 200y free: time should be descending
600y free: 200y free + 200y choice + 200y free
2 x 100y sprint flutter kick with board: the goal is 1’20”. (I did 2 x 50y, leg cramp, quit)
10 x 50y free: easy, on 1 min. (I did 4)
Check pulse, if over 120 per minute, continue doing easy 50y on 1 min. (I
did 2 more)
3350y total (I did 3050y) (1hr 30min)
Coach’s guide on butterfly:
1) Make sure head gets in water before arms.
2) Suppress chest to initiate body dolphin.
3) Don’t kick too early in the 2nd kick.
2010/3/17 Wednesday
//Mixed Day//
400y warm up
4 x 150y: first 100y free and build by 25y, last 50y breast
500y free pull with pull buoy, fists swimming with donuts
500y free: all out fast (I did 7’35” ish)
10 x 50y on 2 minutes: choice of stroke, all out sprint
100y easy
200y warm down
2800y total (1hr 20 min)
My feeling: Regular freestyle after fists pull helps the feel of pull in
freestyle a lot.
2010/3/18 Thursday
//missed the practice today...//
nnd, it took me 40 min to find a parking spot...got delayed.....
second time in a week....
too short, no baozi... :P
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2010/3/18 Thursday
: //missed the practice today...//
: nnd, it took me 40 min to find a parking spot...got delayed.....
: second time in a week....
2010/3/21 Sunday
//self morning practice, 50m pool//
4 x 100m swim
2 x 200m swim
2 x 100m swim
1000m total (30 min)
50m pool is just exhausting……..nnd
hehe
【 在 kaye (@[email protected]~埋底海豚~热爱游泳) 的大作中提到: 】
: too short, no baozi... :P
2010/3/22 Monday
//IM day//
400y warm up
3 x 100y: 75y fly + 25y back
400y: 100y IM + 300y free
3 x 100y: 75y back + 25y breast
400y: 200y IM + 200y free
3 x 100y: 75y breast + 25y free
400y: 300y IM + 100y free
6 x 50y warm down: 25y kick + 25y swim
2800y total (1hr)
zan yah!!! 我老最近上班累得回家都动不了勒T_T
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2010/3/22 Monday
: //IM day//
: 400y warm up
: 3 x 100y: 75y fly + 25y back
: 400y: 100y IM + 300y free
: 3 x 100y: 75y back + 25y breast
: 400y: 200y IM + 200y free
: 3 x 100y: 75y breast + 25y free
: 400y: 300y IM + 100y free
: 6 x 50y warm down: 25y kick + 25y swim
: ...................
俺也上班够累的。。。
要么改在家里做点瑜伽？
【 在 ghty (甜妞) 的大作中提到: 】
: zan yah!!! 我老最近上班累得回家都动不了勒T_T
同赞
【 在 ghty (甜妞) 的大作中提到: 】
: zan yah!!! 我老最近上班累得回家都动不了勒T_T
? why?
Locker room有啥好的？不明白中。
【 在 rotatezh (浊酒一杯家万里) 的大作中提到: 】
: 嗯，才开始一个星期，很喜欢那里的locker room啊，每次泡在locker room的时间都是
: 泡在游泳池里的两倍以上...
有沙发，有jaccuzi,有lcd tv
【 在 Macboat (土豆就是洋芋) 的大作中提到: 】
: ? why?
: Locker room有啥好的？不明白中。
What is IM?
individual medley 就是混合泳
【 在 Macboat (土豆就是洋芋) 的大作中提到: 】
: What is IM?
2010/3/23 Tuesday
//freestyle and backstroke day + kicking drills//
500y warm up
6 x 75y on 1’30”: odd are free, even are back.
------ each 75y = 25y swim + 25y drill + 25y kick
3 x 200y kick: free, fly, breast
------ each 200y = 4 x 50y (easy, medium, fast, easy) all 50y on 1’20”
freestyle + backstroke set:
------ 100y free = 75y hard + 25y easy
------ 150y free = 100y hard + 50y easy
------ 200y free = 125y hard + 75y easy
------ 250y free = 150y hard + 100y easy
------ 300y free = 175y hard + 125y easy
------ 350y free = 200y hard + 150y easy
------ 6 x 100y back: 100y back after each free for all above
200y warm down
3700y total (1hr 30min)
2010/3/24 Wednesday
//mixed day//
500y warm up: 100y kick, 200y IM drills, 200y free
4 x 125y kick on back: 50y build up + 50y fast + 25y easy
100y easy
3 x (5 x 50y) swim: all on 1’30”
------ first 5 x 50y: swim at 200y pace (~40” for me)
------ second 5 x 50y: swim at 100y pace (~38” for me)
------ third 5 x 50y: swim at 50y pace (~36” for me)
Practice starting from the block and streamline:
no kicking after diving, see how far you can float. (I am about 13 yards.
Need to improve.)
500y warm down: 10 x 50y swim on 1’
2250y total (1hr 20min)
2010/3/25 Thursday
//IM day//
400y warm up
5 x 100y: 75y swim + 25y kick
12 x 25y sprint on 40”: IM order, finish hard
50y easy
150y IM with no free = 50y fly + 50y back + 50y breast in the following set:------ 1 x 150y IM , then 4 x 75y easy free
------ 2 x 150y IM , then 3 x 75y easy free
------ 3 x 150y IM , then 2 x 75y easy free
------ 4 x 150y IM , then 1 x 75y easy free
200y warm down
3700y total (1hr 30min)
Ironman :D
【 在 kurtz (自由马) 的大作中提到: 】
: 都是专业术语啊，IM是啥。。小酸你这是专业训练日程吧，是按什么练的？
IM = individual medley 混合泳
这个是master swimming的训练计划。
什么叫按什么练？
【 在 kurtz (自由马) 的大作中提到: 】
: 都是专业术语啊，IM是啥。。小酸你这是专业训练日程吧，是按什么练的？
i wish....lol
【 在 cookiejar (饼干桶) 的大作中提到: 】
: Ironman :D
Master swimming is for adults (18+). People do master swimming for different reasons, from casual practice to national/international level competing.
Saw Torres's pictures yesterday..she was there in our team for training or
visiting..
【 在 kurtz (自由马) 的大作中提到: 】
: Oh,原来如此，谢了。 我问的就是按什么计划练的啊，还有Master swimming一说。
2010/3/28 Sunday
//morning practice, 50m pool//
900m warm up:
------ 10 x 50m: odd are easy free, even are finger tip drills
------ 2 x 200m easy
5 x 300m main set: try to go descending, 30” rest
4 x 50m easy warm down
2600m total (1hr)
太佩服楼主了！
那些数字怎么记住的？我经常数数就忘圈，有计数秘诀吗？
早上游不一样的感觉，爽啊
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2010/3/28 Sunday
: //morning practice, 50m pool//
: 900m warm up:
: ------ 10 x 50m: odd are easy free, even are finger tip drills
: ------ 2 x 200m easy
: 5 x 300m main set: try to go descending, 30” rest
: 4 x 50m easy warm down
: 2600m total (1hr)
每次游玩淋浴的时候，俺都在拼命的回想。。
【 在 everystep (暮色之城) 的大作中提到: 】
: 太佩服楼主了！
: 那些数字怎么记住的？我经常数数就忘圈，有计数秘诀吗？
晕，想吐。。。还没有习惯清晨练习。
不过游完才８点，突然觉得星期天还可以做好多事情啊。。
【 在 wzxm (蚊子凶猛) 的大作中提到: 】
: 早上游不一样的感觉，爽啊
我也总记不住圈数。
2010/3/29 Monday
//recovery day//
400y warm up
5 x 200y on 3’30”
4 x 100y butterfly kick with fins: on back, on right, on left, on stomach
5 x 50y kick with fins: 25y butterfly underwater kick no breathing + 25y
easy flutter kick on back
100y easy warm down
2150y total (1hr)
P.S. Coach gave everyone a new team cap…lol
出来的时候看到俱乐部三个教练的简介。。。还挺牛的。。。葱白一下。
才看见英雄母亲，太赞了
【 在 pH5 (依然人来人往) 的大作中提到: 】
: Master swimming is for adults (18+). People do master swimming for
different
: reasons, from casual practice to national/international level competing.
: Saw Torres's pictures yesterday..she was there in our team for training or
: visiting..
:
orz
你说她有没有吃药啊。。弄成这样。。。
【 在 wzxm (蚊子凶猛) 的大作中提到: 】
: 才看见英雄母亲，太赞了
: http://www.gigglechick.com/erin/blog/29torres-500.jpg
: different
2010/3/30 Tuesday
//mixed day, tough//
450y warm up
6 x 75y: choice swim + choice kick on back
------ 75y swim
------ 50y swim + 25y kick
------ 25y swim + 50y kick
------ 75y kick
------ 75y swim
------ 50y swim + 25y kick
5 x 300y: 100y free stretch out + 100y IM + 100y stroke all out (I did
breast)
10 x 100y free on 1’45”
6 x 50y free easy on 55”
200y warm down
3900y total (1hr 30min)
小酸真幽默，记性太好了~
看别人的游泳日记，游自己的泳，让小酸们写去吧~~
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 每次游玩淋浴的时候，俺都在拼命的回想。。
药肯定要吃，至于是不是禁药就难说了
她的可贵之处在于，4张多了还在世界顶级的水平上，就算是吃药，我也很佩服她了
【 在 pH5 (依然人来人往) 的大作中提到: 】
: orz
: 你说她有没有吃药啊。。弄成这样。。。
游完了冲个热水澡，简直太爽了。
【 在 everystep (暮色之城) 的大作中提到: 】
: 小酸真幽默，记性太好了~
: 看别人的游泳日记，游自己的泳，让小酸们写去吧~~
50米就输了0.01秒，而且还是运气不好，触边没赶上节奏。
【 在 wzxm (蚊子凶猛) 的大作中提到: 】
: 药肯定要吃，至于是不是禁药就难说了
: 她的可贵之处在于，4张多了还在世界顶级的水平上，就算是吃药，我也很佩服她了
2010/3/31 Wednesday
//focus on dolphin kick after turns//
500y warm up
4 x 150y in reverse IM order: 25y kick + 50y drills + 75y swim
8 x 50y kick: 25y easy flutter kick on back + 25y underwater dolphin kick on side
(for the dolphin kick: stay underwater as long as possible and do streamline kick on one side; after coming back to the surface, with one arm extended
in streamline and one arm put back to the side of torso, keep dolphin kick
on the side)
50y easy
15 x 100y: 1st to 10th on 1’50”, 11th to 15th on 2’ (I swam for around 1
’25” for all)
------ in each 100y, first 50y is nice easy free
------ in the second 50y, do 4-5 dolphin kicks after flip turn, kicks on the side, and all out fast free style.
6 x 75y easy swim on 1’30” as warm down
3500y total (1hr 30min)
心得：最近发现自己flip turn 以后滑行距离增加，原来出水时头肩差不多在5米线正
下方，最近时常超越5米线大半个身位。 昨天琢磨出来貌似是因为最近蹬壁以后采用侧身滑行，而不是立刻转到俯卧位置。今天的练习，教练反复强化侧身dolphin kick, 强调flip turn以后要侧身打水。这与我自己的体会吻合。以后会多巩固练习。现在在平
衡感和位置感上还欠缺，包括容易游斜线，还有不清楚离水面的距离。
//今天按教练的要求，在funky Wednesday 戴了一顶搞笑的泳帽，被教练点名表扬。。。LOL//
2010/4/1 Thursday
//endurance day//
600y warm up
7 x 125y: 25y stroke + 75y fast free + 25y stroke
25y easy
Main set: 50 x 50y free, all on 1 min
------ 10 x 50y in 1000y pace (I did 43”-45”)
------ 10 x 50y sprint (I did 37”–40”)
------ 10 x 50y in 500y pace (I did 44”-45”)
------ 10 x 50y sprint (I did 39”-41”)
------ 10 x 50y in 200y pace (I did 43”)
100y easy warm down
4100y total (1hr 30min)
2010/4/5 Monday
//sprint day//
300y warm up
Do 4 times of the following set,freestyle:
------ 20y sprint + 30y easy on 1'20"
------ 30y sprint + 20y easy on 1'20"
------ 50y easy on 1'20"
------ 50y sprint on 1'30"
Do 4 times of the following set,non-freestyle:
------ 20y sprint + 30y easy on 1'30"
------ 30y sprint + 20y easy on 1'30"
------ 50y easy on 1'30"
------ 50y sprint on 1'45"
100y warm down
2000y total (1hr)
2010/4/6 Tuesday
//mixed day//
5 x 100y warm up: 25y catch up drill + 75y build
8 x 50y pull with kickboard between legs: 25y fast + 25y easy
6 x 125y on 2’15”: 50y free + 25y fly + 50y free
8 x 175y on 3’30” 25y back + 125y free + 25y sprint back, work on push-
offs and turns
100y easy
100y sprint flutter kick with board
10 x 50y on 1’ warm down: odd are free, even are choice
3750y total (1hr 30min)
小酸能不能突破一下，写词中文的带感想和体会的日志~~~
2010/4/7 Wednesday
//sprint + strength day//
200y warm up
4 x 200y fins practice: 100y side kick with one arm standing out of water
and holding a kickboard (the other arm in streamline position) + 100y fly
100y easy
10’ nonstop swimming
10’ nonstop sprint and strength practice: do the following cycle nonstop
------ 25y sprint free from the block
------ hop up out of water
------ squat-walking back on deck for 25y
------ 10 speed squat
10’ nonstop team relay for 50y sprint swimming (5-people team, I did 4 free and 1 fly)
5 x 200y free on 3’30”
200y warm down
2300y total + three 10’ nonstop practices (1hr 30min)
每天最大的感想就是
咬牙坚持游完，然后回家写训练日记
大家觉得训练计划用英文写好还是中文写好？如果还有人有兴趣看的话。。。
【 在 everystep (暮色之城) 的大作中提到: 】
: 小酸能不能突破一下，写词中文的带感想和体会的日志~~~
我对字母没概念，对中文有深厚的感情~~~
也支持半中半洋~~
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 每天最大的感想就是
: 咬牙坚持游完，然后回家写训练日记
: 大家觉得训练计划用英文写好还是中文写好？如果还有人有兴趣看的话。。。
那以后争取中英文对照吧。
【 在 kurtz (自由马) 的大作中提到: 】
: 看你习惯吧，但最好来几篇中文的，让俺们菜鸟也能看懂一些。
支持中英文对照的，全面详细的，有感想的，有video更好，嘻嘻（sigh，我太不知足
了）。另外lz的游泳史还没写完？我催命鬼一下。。
这个超赞，支持中英文对照！也支持mm的意见，争取上图片和视频，如果可能先秀秀田~
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 那以后争取中英文对照吧。
2010/4/8 Thursday
//mixed day//
400y warm up
6 x 100y IM
50y easy
4 x 150y free:
------ odd are 50y fast + 50y easy + 50y fast
------ even are 50y easy + 50y fast + 50y easy
5 x 400y on 6’45”
10 x 50y on 1’ as warm down
4150y total (1hr 20min)
2010/4/8 周四
//综合训练日//
400y 热身
6 x 100y 混
50y 放松
4 x 150y 自：
------ 单数：50y 快游 + 50y 放松 + 50y 快游
------ 双数：50y 放松 + 50y 快游 + 50y 放松
5 x 400y 自， 6’45”一个包干
10 x 50y 冷身，1’一个包干
总量 4150y (1小时20分)
lol
那我从中英文对照开始吧。。
【 在 helency (apr) 的大作中提到: 】
: 支持中英文对照的，全面详细的，有感想的，有video更好，嘻嘻（sigh，我太不知足
: 了）。另外lz的游泳史还没写完？我催命鬼一下。。
奔个田吧~
【 在 pH5 (依然人来人往) 的大作中提到: 】
: lol
: 那我从中英文对照开始吧。。
2010/4/10 Saturday
//prep for tomorrow’s meet, light practice, 50m pool//
8 x 50m free on 1’ each
4 x 50m in IM order on 1’ each
200m free
6 x 50m free on 1’ each
1100m total (30min)
2010/4/10 周六
//准备明天的比赛，轻量练习，50m的长池//
8 x 50m 自，1’一个包干
4 x 50m 按混合泳顺序，1’一个包干
200m 自
6 x 50m自，1’一个包干
总量1100米(30分钟)
2010/4/11 Sunday
//SCY meet//
Preliminary results:
200y IM: 2’49”
500y free: 6’56”
Will confirm with official results and get the splits
I broke 7 min in 500y free!
2010/4/11 周日
//25y短池赛//
初步成绩：
200y 个人混合泳：2’49”
500y 自由泳：6’56”
等待官方成绩最后确认，以及每个50y的分段时间。
500y自为个人最好成绩，打破7分钟了。
比赛视频在这里：http://www.mitbbs.com/article_t/Swimming/31195931.html
小酸同学是我榜样，争取象榜样看齐：）
【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2010/4/11 Sunday
: //SCY meet//
: Preliminary results:
: 200y IM: 2’49”
: 500y free: 6’56”
: Will confirm with official results and get the splits
: I broke 7 min in 500y free!
: 2010/4/11 周日
: //25y短池赛//
: 初步成绩：
: ...................