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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 ,518166次阅读,3752次回复
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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  1 23:06:56 2017, 美东)

2017/5/26
//taper//
胡乱游了一两千。。。娱乐为主
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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  1 23:10:07 2017, 美东)

2017/5/28
//open water race//
1.2 mile @ 36'32"
只能算酱游了,不过终于有机会尝试了一下wetsuit,算有收获。
感觉保暖和浮力都很好,但是影响水感和肩的舒展,利弊都有。综合而言,应该还是比
不穿wetsuit要快的。

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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  1 23:11:28 2017, 美东)

2017/6/1
//recovery//
400y warm up
8 x 75y kick/drill/swim by 25y, IM order, 10" rest
6 x 100y free on 1'35"
3 x 200y pull on 3'15"
6 x 50y fast free on 50"
100y warm down

1 hr, 2600y
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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  5 22:27:50 2017, 美东)

2017/6/5 Mon
//recovery, IM//
400y warm up
100y fly/free by 50y on 1'45"
200y breast/free by 50y on 3'30"
300y back/free by 50y on 5'15"
400y free on 6'45"
300y back/free by 50y on 5'15"
200y breast/free by 50y on 3'30"
100y fly/free by 50y on 1'45"
3 x 100y pull on 1'45"
100y warm down

50 min, 2400y
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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  6 21:40:32 2017, 美东)

2017/6/6 Tue
//kick and pull//
200y warm up
Set 1: 2 rounds of following
--- 4 x 50y strap pull on 1'
--- 200y strap + buoy pull on 3'45"
--- 300y buoy pull: 3 x (25y minimum breathing + 25y maximum breathing + 50y
breathing on 4th, 5th, 7th stroke in each 100y)
Set 2:
--- 2 x 25y fast kick, 5" rest
--- 2 x 200y pull on 3'15"
--- 4 x 25y fast kick, 5" rest
--- 2 x 100y pull on 1'45"
--- 6 x 25y fast kick, 5" rest
--- 4 x 50y SWOLF on 1'
Set 3:
--- 4 x 50y strap pull on 1'
--- 200y strap + buoy pull on 3'45"
100y warm down

1 hr 20 min, 3200y

终于归队训练啦~~
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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  8 21:53:27 2017, 美东)

2017/6/8 Thur
//sprint//
400y warm up
Set 1:
--- 20 x 25y kick on 30", with fins
--- 1 hard, 1 easy, 2 hard, 1 easy, 3 hard, 1 easy, 4 hard, 1 easy, 5 hard,
1 easy
--- 3 x 200y smooth swim on 3'15"
Set 2: 2 round of following, everything is all out
--- 2 x 25y kick on 1'
--- 2 x 50y stroke on 2' (did breast/back/back/fly)
--- 2 x 25y free on 2', one dive one push
--- 50y easy after 1st round, 200y easy after 2nd round
Set 3:
--- 3 x 50y hard on 50", then 50y easy
--- 3 x 50y all out pace on 1', then 50y easy
--- 3 x 50y SWOLF on 1' (did ~75 SWOLF score), then 50y easy
350y warm down

1 hr 25 min, 3100y

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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 13 21:53:17 2017, 美东)

2017/6/13 Tue
//IM//
400y warm up
Set 1: 2 rounds of following
--- 2 x 25y free with ankle strap on 30"
--- 2 x 25y back with ankle strap on 35"
--- 100y free with buoy and ankle strap on 1'40"
Set 2: 2 rounds of following
--- 4 x 25y fly on 30"
--- 3 x 50y back/breast on 1'
--- 2 x 75 fly/back/breast and back/breast/free on 1'15"
--- 100y IM on 1'50"
3 x 150y pull on 2'15"
Set 3: all fast
--- 4 x 125y free on 1'50"
--- 4 x 100y IM on 1'50"
--- 4 x 100y free on 1'30"
--- 4 x 75y fly/back/breast and back/breast/free on 1'20"
300y warm down

1 hr 25 min, 4150y
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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 (Fri Jun 16 00:09:07 2017, 美东)

2017/6/15 Thur
//distance//
Set 1: twice of following, all with fins on
--- 50y side kick (25y on left + 25y on right)
--- 2 x 25y underwater kick
--- 3 x 100y (50y kick + 50y swim)
Set 2:
--- 800y pull
--- 600y swim
--- 400y pull
--- 200y swim
--- 5 x 100y swim fast
500y warm down

1 hr 10 min, 3800y
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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 (Sun Jun 18 12:08:33 2017, 美东)

2017/6/18 Sun
//tri club, 50m pool//
Set 1: warm up
--- 3 x 100m pull
--- 4 x 50m kick
--- 100m swim
Set 2:
--- 4 x 100m swim descending on 2'
--- 400m pull on 7'30", extra 1' rest
--- 3 x 100m swim descending on 1'55"
--- 300m pull on 5'30", extra 1' rest
--- 2 x 100m fast swim on 1'50"
--- 200m fast pull on 3'45", extra 45" rest
--- 100m on 2', 25m sprint + 75m easy
--- 2 x 50m pull on 1'
100m warm down

1 hr, 2700m
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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 19 21:13:44 2017, 美东)

2017/6/19 Mon
//IM//
Set 1:
--- 2 x 150y pull
--- 3 x 100y kick with fins
Set 2: backstroke drills with fins on
--- 8 x 50y on 1', 25y drill + 25y swim
--- 2 for each drill: double arm drill, pinkie drill, 3 strokes + 6 kicks
drill, hesitation drill
Set 3: 3 rounds of following
--- 200y pull on 3'05", descending by rounds
--- 2 x 100y IM on 1'50"
--- 3 x 50y stroke in IM order on 1'
200y warm down

1 hr, 2850y
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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 22 21:52:50 2017, 美东)

2017/6/22 Thur
//butterfly drills, kick n pull, 50m pool//
200m warm up
Set 1: butterfly drills
--- 2 x 50m: 25m body dolphin + 25m dolphin kick on the back
--- 2 x 50m: 3 left arm / 3 right arm / 3 regular fly
--- 2 x 50m: 25m fly with freestyle kick + 25m easy
Set 2: 2 rounds
--- 4 x 50m kick, 10" rest
--- 2 x 400m: 300m pull + 50m kick + 50m swim
--- 4 x 100m swim descending on 1'55"
100m warm down

1 hr 25 min, 3300m

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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 (Sat Jun 24 09:11:44 2017, 美东)

2017/6/24 Sat
//distance, 50m pool//
500m warm up
Set 1:
--- 400m pull on 7'30"
--- 2 x 50m stroke on 1'05"
--- 2 x 300m pull on 5'30"
--- 2 x 50m stroke on 1'05"
--- 3 x 200m pull on 3'40"
--- 2 x 50m stroke on 1'05"
--- 4 x 100m pull on 1'50"
--- 2 x 50m stroke on 1'05"
--- 100m swim: 25m fast + 75m smooth
Set 2:
--- 4 x 50m kick on the side with fins: 25m on the left + 25m on the right
--- 100m: 2 x (25m fast kick + 25m easy swim)
Set 3:
--- 3 x 150m descending
--- 3 x 150m: 100m smooth, 10" rest, then 50m fast
--- 3 x 150m descending
--- 3 x 150m: 50m smooth, 10" rest, then 100m fast
--- all 150m on 3'
100m warm down

1 hr 55 min, 5200m
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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 26 14:51:37 2017, 美东)

2017/6/26 Mon
//sprint//
Set 1:
--- 5 x 100y: odd swim even pull
--- 100y kick with fins
Set 2: with fins, 2 rounds of following
--- 50y: 25y surf + 25y easy
--- 50y: 25y head out sprint + 25y easy
--- 100y: 25y all out kick + 50y easy kick + 25y all out kick
--- 100y easy swim
Set 3:
--- 4 x 50y sprint on 1'30": 2 fly 2 back
--- 4 x 50y sprint on 1'10": 2 back 2 breast
--- 4 x 50y sprint on 50": all free
--- 3 x 100y free descending on 1'40"
--- 100y smooth
Set 4:
--- 4 x 50y SWOLF on 50"
--- 4 x 50y 4 breathes on 50"
100y warm down

1 hr, 2700y
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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 29 22:45:49 2017, 美东)

2017/6/29 Thur
//IM, 50m pool//
Set 1: kick with fins, 2 rounds
--- 50m dolphin kick on the back
--- 100m flutter kick on the back
--- 150m: 50m kick on the back + 50m kick on the left side + 50m kick on the
right side (round 1 dolphin, round 2 flutter)
--- after 2 rounds, 3 x 100m smooth pull descending on 1'55"
Set 2:
--- 100m: fly/free by 25m on 2'15"
--- 100m IM fast on 2'15"
--- 100m smooth pull on 2'
--- 100m: back/free by 25m on 2'15"
--- 100m IM fast on 2'15"
--- 2 x 100m smooth pull on 2'
--- 100m: breast/free by 25m on 2'15"
--- 100m IM fast on 2'15"
--- 3 x 100m smooth pull on 2'
Set 3:4 rounds
--- 50m fly/back
--- 50m back/breast
--- 50m breast/free
--- all on 1'15"
300m warm down

1 hr 10 min, 3000m

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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 (Sat Jul  1 09:02:47 2017, 美东)

2017/7/1 Sat
//mid distance, 50m pool//
300m warm up
Set 1:
--- 800m pull
--- 2 x 50m fast swim on 55"
--- 600m pull breathing on 3/5/7/7/ stroke by 50m
--- 2 x 50m fast swim on 55"
--- 200m swim negative split
--- 2 x 50m fast swim on 55"
--- 2 x 100m all out swim
Set 2: 4 rounds, all with fins
--- 50m swim with fast arm tempo
--- 50m fast kick
--- 50m easy
Set 3:
--- 5 x 100m on 1'45", 1-mile pace
--- 4 x 100m on 1'50", 800m pace
--- 2 x 100m on 2', all out
100m warm down

1 hr 30 min, 4200m

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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  5 21:01:52 2017, 美东)

2017/7/5 Wed
//IM//
Set 1:
--- 100y swim
--- 100y pull
--- 100y kick with fins smooth
--- 2 x 50y kick with fins: 25y underwater fast + 25y easy
Set 2: 4 rounds
--- 2 x 100y on 1'45": 50y stroke + 50y free, stroke in IM order by round
--- 100y IM on 1'45"
--- 200y smooth pull on 3'
--- 30" extra rest
100 warm down

50 min, 2500y
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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  6 21:48:28 2017, 美东)

2017/7/6 Thur
//sprint, 50m pool//
400m warm up
Set 1: all with fins
--- 4 x 50m fast kick on 1'
--- 100m swim focusing on distance per stroke
--- 2 x 50m fast swim on 55"
--- 4 x 50m on 1': 25m fast kick + 25m easy swim
--- 2 x 100m easy swim
Set 2:
--- broken 100m sprint: 50m + 10" rest + 50m, get you average time of the
two 50m (mine was 42")
--- 14 x 50m sprint on 1'30", at the pace from the broken 100m, (mine was 43
-44")
--- 2 x 150m smooth pull on 3'
Set 3: 2 rounds
--- 3 x 50m SWOLF on 1'15" (mine was 86-91)
--- 50m minimum breath on 1'15" (mine was 6 and 4)
300m warm down

1 hr 20 min, 3000m

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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 10 22:38:08 2017, 美东)

2017/7/9 Sun

5K open water swim race, Quakertown PA

1:36:07

绝对成绩PR了,但是排名确是最差的一次, overal and age group都是在中游。高手
云集啊。

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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 10 22:47:29 2017, 美东)

2017/7/10 Monday
//kick an pull, 200y test//
400y warm up
Set 1: fins on
--- 3 x 50y: 25y under water kick + 25y easy kick
--- 2 x 50y: dolphin kick on the back with arms on the side
--- 50y fast kick
Set 2:
--- 4 x 200y time trial on 3'45", descending
--- I did 2'36" to 2'31"
Set 3:
--- 4 x 100y pull on 1'40"
--- 4 x 50y fast kick with catch up drill on 1'05"
--- 4 x 100y pull on 1'40"
100y warm down

50 min, 2600y

此外今天试了lava pants, 速度能够提升5-7%,但是转身时候屁股兜水,导致裤子越来
越低。。。必须裤腰带系紧了!

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pH5
进入未名形象秀
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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 18 21:12:59 2017, 美东)

2017/7/14 Fri
//taper, 50m pool//
Swim with lava pants again
55 min, 3000m
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