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Re: 汩汩冒泡---小酸的游泳日记
[版面:碧水闲情][首篇作者:pH5] , 2010年03月08日23:45:13 ,584152次阅读,3768次回复
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pH5
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Mon Jun  6 23:13:50 2016, 美东)

2016/6/6 Mon
//IM ans strokes//
2 x 200y: 1st kick, 2nd kick/drill by 50y
400y pull on 6': breathe 3/5/3/7 by 100y
2 x 300y IM on 5'15", 25y drill + 50y swim for each stroke
2 x 200y build on 3'
4 x 100y on 1'50", 50y smooth free + 50y fast stroke for each 100y
50y sprint
150y easy

50min, 2400y



--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Tue Jun  7 23:12:27 2016, 美东)

2016/6/7 Tue
//aerobic//
500y warm up
12 x 50y on 55", 2 free and 1 stroke, 4 time through, the stroke is in IM
order
6 x 100y on 1'40", 50y back + 50y free, back is descending
4 x (150y smooth on 2'30", then 3 x 50y fast), the 50y fast is on 45", 50",
55", 60" for the 4 rounds
4 x (50y fast kick on 1'15", 75y fast swim on 1'15", then 75y easy)
8 x 25y variable sprint on 30"
100y warm down

1hr 25min, 4000y
--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Thu Jun  9 23:18:39 2016, 美东)

2016/6/9 Thur
//short distance//
400y warm up
4 x (2 x 75y free on 1'10", then 75y kick on 1'30")
5 x (3 x 50y fast on 45", then 50y easy and make sure HR drops below 140)
12 x 100y, 1-6 on 1'45", 7-12 on 1'40", descending all the way 1-12
100y easy
20 x 25y on 30", 1 fast 1 easy, 2 fast 1 easy, 3 fast 1 easy, 4 fast 1 easy,
5 fast 1 easy

1hr 25min, 4100y

--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Mon Jun 13 23:05:27 2016, 美东)

2016/6/13 Mon
//IM and strokes//
300y warm up
4 x 125y: free, kick, drill, IM, then 150y smooth free
300y pull on 4'30", then 4 x 50y fast free on 50"
200y pull on 3', then 4 x 50y fast stroke on 1'
100y pull on 1'30", then 4 x 50y fast free on 50"
16 x 25y variable sprint on 30", 4 kick, 4 swim, 4 kick, 4 swim
4 x 75y stroke on 1'15", 25y fast + 25y easy + 25y fast for each 75y

55min, 2850y
--
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发信人: microear (小耳朵-巴巴爸爸), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Tue Jun 14 15:45:59 2016, 美东)

体力惊人!
--
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发信人: ironman2015 (KONA 2020?), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Thu Jun 16 15:52:11 2016, 美东)

4100y !!!

【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2016/6/9 Thur
: //short distance//
: 400y warm up
: 4 x (2 x 75y free on 1'10", then 75y kick on 1'30")
: 5 x (3 x 50y fast on 45", then 50y easy and make sure HR drops below 140)
: 12 x 100y, 1-6 on 1'45", 7-12 on 1'40", descending all the way 1-12
: 100y easy
: 20 x 25y on 30", 1 fast 1 easy, 2 fast 1 easy, 3 fast 1 easy, 4 fast 1
easy,
:  5 fast 1 easy
: 1hr 25min, 4100y



--

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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Mon Jun 27 22:18:00 2016, 美东)

2016/6/27 Mon
//recovery//
200y warm up
6 x 100y free, odds are 50y kick + 50y swim, evens are 50y drill + 50y swim
4 x 50y build, odds free evens stroke
2 rounds of the following
--- 200y build
--- 2 x 100y, 50y kick + 50y swim
--- 4 x 50y des
--- round 1 free, round 2 stroke
4 x 50y free ascending

50min, 2400y
--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Thu Jun 30 01:49:22 2016, 美东)

2016/6/29 Wed
//mid distance//
300y warm up
8 x 75y on 1'20", odd are back/breast/free, even are free descending
8 x 50y free, 1-2 on 55", 3-4 on 50", 5-6 on 45", 7-8 on 40"
4 x (4 x 25y on 30"), underwater kick/regular kick/easy/fast for each 25y
Set 1:
--- 3 x 200y on 3'
--- 2 x 100y kick on 2'10" des
--- 50y easy
Set 2:
--- 2 x 200y pull on 3'10"
--- 100y on 1'30", working on distance per stroke
--- 3 x 50y fast on 45"
Set 3:
--- 200y kick
--- 3 x 100y fast on 1'25"
--- 2 x 50y easy
6 x 50y on 1', odd drill/swim, even back/breast

1hr 30min, 4100y
--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Tue Jul  5 22:58:49 2016, 美东)

2016/7/5 Tue
//IM, 50m long course//
300m warm up
4 x 200m, 200m drill, 200m kick, 200m pull, 200m IM swim
800m pull, 300m breathe on 3/5/7 stroke for each 100m, 300m negative split,
200m fast
4 x 200m in IM order, kick/swim/drill/swim for each 200m
--- cramped out after 200m back

1hr, 2300m
--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Thu Jul  7 22:54:51 2016, 美东)

2016/7/7 Thur
//aerobic, 50m long course//
200m warm up
400m free, breathe 3/5/3/7 pattern by 50m
2 x 300m, kick/back/free by 50m
3 x 200m on 4'5", stroke drill/free/stroke/free by 50m, stroke in IM order
4 x 150m free on 3', then 2 x 50m fast on 55"
4 x 100m descending on 2', then 4 x 50m fast on 1'
4 x 50m descending on 1', then 4 x 50m fast on 1'05"
100m easy

1hr 25min, 3600m
--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Mon Jul 11 22:45:49 2016, 美东)

2016/7/11 Mon
//strokes//
400y warm up
4 x 150y: odd are free 100y swim + 50y kick, even are stroke 100y swim + 50y
drill
4 x 100y on 2', 50y kick + 50y swim, 1-2 free 3-4 stroke
6 x 50y: 1-3 fast free on 50", 4-6 fast stroke on 1'
2 x (300y pull on 3'30", then 2 x 50y fast free on 50")
4 x 100y on 2' in IM order, 50y drill + 50y swim
100y warm down

1hr, 3000y

--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Tue Jul 12 23:02:46 2016, 美东)

2016/7/12 Tue
//aerobic, 50m long course//
500m warm up
6 x 100m, 2 swim, 2 kick, 2 drills
4 x 200m, odd are 50m fast + 100m smooth + 50 fast, even are 50m smooth +
100m fast + 50m smooth
8 x 50m variable sprint on 1', 4 free 4 stroke
6 x 100m, 1 fly, 2 back, 1 breast, 2 free, odd are kick/swim, even are drill
/swim
2 x 300m pull, 1st breathe 3/5/3 by 100m, 2nd negative split
100m warm down

1hr 30min, 3600m
--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Thu Jul 14 23:37:12 2016, 美东)

2016/7/14 Thur
//taper, 50m pool//
200m warm up
400m swim
300m pull
200m kick
100m swim
8 x 50m fast on 1'05", odd free even stroke
2 x 200m on 3'45"

50min, 2000m
--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Tue Jul 19 00:14:17 2016, 美东)

2016/7/16 Sat
//open water ocean swim meet//

1 mile
20'39"
age group 3 of 17
total 24 of 223.


--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Tue Jul 19 00:19:47 2016, 美东)

2016/7/18 Mon
//strokes//
3 x 200y, kick/swim/drill/swim by 50y, 1st and 3rd 200y are free, 2nd 200y
is stroke
6 x 50y free build on 50"
300y pull on 4'30", then 2 x 50y fast stroke on 1'
200y pull on 3', then 2 x 50y fast stroke on 1'
100y pull on 1'30", then 2 x 50y fast stroke on 1'
4 rounds of (3 x 25y on 30"), kick/build/sprint for the 3 x 25y, 4 rounds in
IM order
8 x 50y on 1', odd are fast and descending, even are easy
100y warm down

50min, 2600y
--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Tue Jul 19 23:29:06 2016, 美东)

2016/7/19 Tue
//mid-distance, 50m pool//
300m warm up
6 x 100m, odd are kick/swim by 50m, even are drill/swim by 50m
8 x 50m, 1-4 are free descending on 1', 5-8 are stroke descending on 1'10"
4 x 150m IM
--- 75m of each stroke in the 150m IM, the 75m stroke rotating in IM order
--- 75m of each stroke = 50m drill + 25m swim for that stroke
4 x (2 x 50m then 100m), odd are 50m fast 100m easy, even are 50m easy 100m
fast, all on 1' base for 50m
4 x 200m pull on 3'45", odd breathes 3/5/3/5 by 50m, even are build
100m warm down

1hr 25min, 3600m
--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Thu Jul 21 23:47:45 2016, 美东)

2016/7/21 Thur
//IM, 50m pool//
200m warm up
4 x 150m, odd are free, even are stroke kick/drill/swim by 50m
3 rounds of 4 x 50m, rounds in IM order
--- 50m IM on 1'05‘
--- 50m stroke drill on 1'15"
--- 50m smooth free on 1'05"
--- 25m fast stroke + 25m easy on 1’05“
3 rounds of following, rounds 1 and 3 are free, round 2 are stroke/IM
--- 200m on 3'30" for free, on 4' for IM
--- 3 x 100m on 1'50", 145", 1'40" for free, on 2', 1'55", 1'50" for 50m
stroke + 50m free
--- 4 x 50m fast on 1'15" for free, 1'30" for strokes

1hr 20min, 3500m

--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Wed Jul 27 23:01:58 2016, 美东)

2016/7/24 Sun
3-mile open water swim in a lake
1:38'15"
1st place in 20-39 age group, men with no wetsuit.
但是。。。这个group总共俩人。。。

--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Wed Jul 27 23:07:06 2016, 美东)

2016/7/27 Wed
//recovery//
200y warm up
5 x 100y: 25y kick + 75y build
6 rounds of 4 x 25y on 30": underwater kick, distance per stroke free, fast
stroke, easy
3 rounds of following, rounds 1 and 3 are free, round 2 is stroke (same
stroke whole round)
--- 2 x 75y kick/drill/swim on 1'20" for free, 1'30" for stroke
--- 3 x 50y descending on 50" for free, 1' for stroke
--- 4 x 25y sprint on 30" for free and stroke
200y free smooth
4 rounds of following:
--- 100y free on 1'40"
--- 100y IM on 1'50"
--- 2 x 25y sprint on 30" for round 1, 4 x 25y for round 2, 6 x 25y for
round 3, 8 x 25y for round 4.

1hr 20min, 4000y
--
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发信人: pH5 (依然人来人往), 信区: Swimming
标  题: Re: 汩汩冒泡---小酸的游泳日记
发信站: BBS 未名空间站 (Thu Jul 28 22:39:51 2016, 美东)

2016/7/28 Thur
//recovery, 50m pool//
300m warm up
4 x 150m: stroke/kick/free by 50m
6 x 50m on 1'15": odd are fast stroke, even are free
6 x 50m on 1': free descending 1-3 and 4-6
200m nice and smooth, breathe on 3/5/3/5 by 50m
Main set, all free:
--- 50m easy on 1'30", 100m fast on 2', 200m easy on 5'
--- 50m fast on 1;, 100m easy on 2'30", 200m easy on 4'45"
--- 50m fast on 1', 100m fast on 2', 200m fast on 4'
4 x 50m on 1'30", long buster
--- breath every 2, 3, 4, 5, 6,...strokes until you can't hold.
100m warm down

1hr 25min, 3050m
--
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