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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 ,570160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 (Tue Jul 18 21:14:06 2017, 美东)

2017/7/16 Sun

NYC Triathlon

2 hr 39 min 完赛

第一次尝试三项,很好玩!
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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 21:22:19 2017, 美东)

2017/7/18 Tue
//recovery, 50m pool//
Set 1:
--- 100m swim
--- 3 x 100m pull
--- 4 x 50m kick with fins
Set 2: freestyle drills, with fins on
--- 2 x 50m kick with one goggle in water and one out
--- 2 x 50m one arm freestyle, breathe on the opposite side of the stroking
arm
--- 2 x 50m freestyle with paddle on forehead, for stabilizing head
--- 2 x 50m head tap drill, practice for quick breathing
Set 3:
--- 4 x 100m all out fast kick with fins on 2'15"
--- did 1'15", 1'18", 1'22", 1'22"
Set 4:
--- 2 x 100m pull with ankle strap, first without and second with pull buoy
--- 2 x 25m sprint pull with ankle strap and pull buoy
--- 100m easy pull

50 min, 1750m
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microear
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发信人: microear (少有人走的路), 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 19 14:15:37 2017, 美东)

一如既往的牛,赞!
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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 22 08:55:19 2017, 美东)

2017/7/21 Fri
//IM, recovery//
Set 1:
--- 200y swim
--- 3 x 100m IM pull
Set 2: breaststroke drills
--- 2 x 25y breast scull + flutter kick
--- 2 x 25y Y pause drill
--- 2 x 25y 2 single arm fly + 2 breast stroke drill
--- 2 x 25y dive drill (2 underwater breaststroke for 1 breath)
Set 3:
--- 4 x 100y IM, hard on fly and smooth for other strokes
--- 2 x 50y fly, one drill and one swim
--- 3 x 100y Aussie IM, 25y fly + 75y free, 25y fly + 25y back+ 50y free,
regular IM
--- 2 x 50y back, one drill and one swim
--- 2 x 100y belly IM, 25y fly + 25y free + 25y breast + 25y free
--- 2 x 50y breast, one drill and one swim
--- 100 IM, fast
--- 2 x 50y free, one drill and one swim
100y warm down

1 hr, 2200y

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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 24 22:13:37 2017, 美东)

2017/7/24 Mon
//sprint//
400y warm up
Set 1: all with fins
--- 300y: 50y fast kick + 50y smooth swim
--- 300y: 50y smooth kick + 50y build up swiim
--- 300y all out fast kick
--- 100y easy
Set 2:
--- 3 x 100y on 2': 25y sprint + 50y easy + 25y sprint
--- 2 x 100y on 2': 50y sprint + 50y easy
--- 100y on 2': 75y sprint + 25y easy
--- extra 30" rest
--- 6 x 50y sprint at 200 pace on 1'15" (35" swim for me)
100y warm down

55 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 Jul 25 22:38:31 2017, 美东)

2017/7/25 Tue
//distance, 50m pool//
400m warm up
Set 1:
--- 300m pull on 5'20"
--- 200m swim on 3'40"
--- 100m pull on 2'
--- 4 x 50m DPS (distance per stroke) on 1'05", breathe on every 5th stroke,
then extra 30" rest
--- 2 x 200m swim on 3'40"
--- 2 x 100m pull on 2'
--- 4 x 50m DPS
--- 3 x 100m pull on 2'
--- 200m swim on 3'40"
--- 100m pull on 2'
--- 4 x 50m DPS
--- 4 x 50m fast on 1'10"
Set 2: all 50m on 1'10"
--- 4 x 50m SWOLF (my best was 48"+ 43 strokes)
--- 3 x 50m 30 strokes then kick
--- 2 x 50m SWOLF
--- 50m 30 strokes then kick
200m warm down

1 hr 20 min, 3700m



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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 27 23:22:40 2017, 美东)

2017/7/27 Thur
//IM, 50m pool//
400m warm up
Set 1: fins on, 2 rounds of following
--- 2 x 50m kick on 1': 25m fast + 25m easy
--- 2 x 50m swim on 1': 25m fast + 25m easy
Set 2: all on 2' per 100m interval
--- 300m pull
--- 300m back/free: 50m back + 100m free
--- 300m IM
--- 2 x 200m pull
--- 2 x 200m back/free: 50m back + 50m free
--- 2 x 200m IM
--- 4 x 50m pull
--- 4 x 50m back/free on 1'05": 25m back + 25m free
--- 4 x 50m fast strokes in IM order on 1'15"
100m warn down

1 hr 25 min, 3600m
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发信人: aladdin (The bear went over the mountain), 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 Jul 30 02:27:01 2017, 美东)

你们在哪找的50m pool?在这边我好象都没见过有50m的游泳池。
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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 Jul 31 22:29:08 2017, 美东)

是比较少
我们这个大部分时候还分成俩短池


【 在 aladdin (The bear went over the mountain) 的大作中提到: 】
: 你们在哪找的50m pool?在这边我好象都没见过有50m的游泳池。



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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 Jul 31 22:46:59 2017, 美东)

2017/7/31 Mon
//recovery//
200y warm up
Set 1: kick set, fins on
--- 2 x 50y easy, 50y fast
--- 50y easy, 50y fast
--- 50y fast
--- all on 1'
Set 2:
--- 4 x 100y, #1-3 descending, #4 50y fast + 50y easy
--- 50y pull
--- 3 x 100y, #1-2 descending, #3 50y fast + 50y easy
--- 50y pull
--- 2 x 100y, #1 smooth, #2 50y fast + 50y easy
--- 50y pull
--- 100y fast
--- 50y pull
--- all 100y on 1'35"
Set 3:
--- 2 x (2 x 50y SWOLF, then 50y fast), all on 1'
--- 12 x 25y variable sprint on 30"
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 Aug  1 22:24:15 2017, 美东)

2017/8/1 Tue
//kick n pull, 50m pool//
400m warm up
Set 1: 2 rounds
--- 100m pull, strap + buoy
--- 2 x 50m pull, strap only
--- 15" rest after each
Set 2: 2 rounds
--- 3 x 200m pull on 3'45", descending
--- 4 x 50m pace swim on 1'10", IM order
--- 200m kick
Set 3: 3 rounds
--- 100m pull on 1'45"
--- 100m kick on 2'40"
--- nonstopping

1 hr 25 min, 3400m
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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 Aug  3 22:33:15 2017, 美东)

2017/8/3 Thur
//taper, 50m pool//
300m warn up
Set 1:
--- 14 x 50m kick with fins, on 1'10"
--- 1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy
Set 2:
--- 3 x 200m pull on 4', descending
--- 4 x 100m pull on 2', 1 and 2 build up, 3 fast, 4 easy

50 min, 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 Sep 12 01:05:20 2017, 美东)

2017/9/11 Monday
//welcome back//
500y warm up
Set 1:
--- 300y with fins on 5', 50y fast kick / 50y easy swim
--- 300y with fins on 5', 50y easy kick / 50y build up swim
--- extra 30" rest
--- 6 x 50y fast kick with fins on 1'
--- 200y pull
Set 2:
--- 2 x 50y smooth on 1', then 2 x 100y fast on 2'
--- 2 x 50y smooth on 1', then 4 x 50y fast on 1'30"
--- 2 x 50y smooth on 1', then 8 x 25y fast on 30"
100y warm down

55 min, 2600y

vacation + pool maintenance, 39天之后重回池子训练。池子还没完全正常工作,池
水浑浊,不能加热,估计池水不超过70度,游到最后手脚麻木,鼻涕横飞。。。
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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 Sep 18 23:01:41 2017, 美东)

2017/9/18 Tuesday
//distance//
400y warm up
Set 1: kick with fins
--- 25y easy, 25y fast
--- 2 x 25y easy, 50y fast
--- 3 x 25y easy, 75y fast
--- 4 x 25y easy, 100y fast
--- all on 30" per 25y
--- 2 x 100y easy
Set 2: 2 rounds of following
--- 300y pull on 4'45"
--- 150y smooth swim on 2'30"
--- 3 x 100y on 1'40", des
200y warm down

1hr, 2800y
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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 Sep 19 23:16:45 2017, 美东)

2017/9/19 Wed
//kick n pull//
200y warm up
Main set:
--- 300y build pull
--- 2 x 150y stroke/free by 25y
--- 3 x 100y: 25y fast kick + 25y easy swim
--- 2 x 150y build pull
--- 3 x 100y stroke/free by 25y
--- 200y: 25y fast kick + 25y easy swim 
--- 3 x 100y build pull
--- 200y stroke/free by 25y
--- 2 x 150y: 25y fast kick + 25y easy swim
100y warm down

1hr, 2800y
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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 Sep 26 23:52:11 2017, 美东)

2017/9/26 Tue
//IM//
200y warm up
Set 1: 2 rounds
--- 4 x 50y kick on 1'10", IM order
--- 100y kick/swim by 25y
Set 2:
--- 2 x 50y fly
--- 2 x 100y: 25y fly + 75y free
--- 3 x 50y back
--- 2 x 150y: 25y fly + 25y back + 100y free
--- 4 x 50y breast
--- 2 x 200y: 25y fly + 25y back + 25y breast + 125y free
--- all 50y stroke on 1', 100/150/200y on 1'45" per 100y pace
200y warm down

50 min, 2350y
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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 Sep 29 15:29:00 2017, 美东)

2017/9/29 Thur
//kick and pull//

200y warm up
Set 1: 2 rounds, fins on
--- 2 x 25y easy kick
--- 2 x 25y, scull with flutter kick
--- 50y fly with flutter kick
Set 2:
--- 100y pull on 1'40"
--- 100y 9 kicks 1 stroke
--- 2 x 100y pull on 1'40"
--- 100y 9 kicks 3 strokes
--- 3 x 100y pull on 1'40"
--- 100y 6 kicks 1 stroke
--- 4 x 100y pull on 1'40"
--- 100y 6 kicks 3 strokes
--- 5 x 100y pull on 1'50"
100y 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 Oct  5 23:46:06 2017, 美东)

2017/10/05 Thur
//kick and pull//
Set 1:
--- 2 x 100y pull
--- 2 x 150y: 100y IM + 50y kick
Set 2: fly drills, fins on
--- 2 x 25y left arm
--- 2 x 25y right arm
--- 2 x 25y 3-3-3 drills
--- 2 x 25y 3 strokes of fly + 3 strokes of freestyle
--- all on 30"
Set 3:
--- 200y: 100y pull + 75y kick + 25y swim, 15" rest
--- 300y: 200y pull + 50y kick + 50y build swim, 30" rest
--- 400y: 300y pull + 25y kick + 75y fast swim, 1' rest
--- 3 x 100y swim on 1'40", descending
--- 3 x 100y pull on 1'40", descending
Set 4:
--- 4 x 50y, 5 breathes
--- 3 x 50y, 4 breathes
--- 2 x 50y, 3 breathes
--- 1 x 50y, 2 breathes
--- all on 1'
100y warm down

1 hr, 2800y
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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 Oct  9 23:07:35 2017, 美东)

2017/10/09 Mon
//sprint//
500y warm up
Set 1:
--- 3 x 100y on 2': 50y fast swim + 10" rest + 50y kick
--- 4 x 150y pull on 2;30", breathing 3/5/7 by 50y
Set 2:
--- 3 x 100y pull on 1'40“
--- 8 x 25y fast on 30"
--- 300y pull on 5'
--- 8 x 50y on 1', odd fast even smooth
--- 100y pull on 1'40"
--- 4 x 25y fast on 30"
100y warm down

1hr 2900y
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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 Oct 11 12:48:43 2017, 美东)

2017/10/10 Tue
//distance//
300y warm up
Set 1: kick with fins
--- 100y easy, then 2 x 50y fast
--- 50y easy, then 2 x 25y fast
--- all on 30" per 25y pace
Set 2:
--- 400y: 300y fast + 100y easy
--- 300y: 200y fast + 100y easy
--- 200y: 100y fast + 100y easy
--- 100y: 50y fast + 50y easy
--- 4 x 25y SWOLF
--- 6 x 100y: odd smooth, even fast
200y warm down

50 min, 2500y

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