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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 ,570672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 (Fri Oct 13 17:45:53 2017, 美东)

2017/10/13 Fri
//recovery//
200y warm up
Set 1:
--- 50y SWOLF
--- 2 x 25y fly and free, fast
--- 100y pull
Set 2: 2 rounds
--- 2 x 50y descending
--- 2 x 25y back and free, fast
--- 100y pull
Set 2: 3 rounds
--- 3 x 50y sprint
--- 2 x 25y breast and free, fast
--- 100y pull
everything on 50y/1min pace
200y warm down

45 min, 2000y
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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 Oct 17 22:39:31 2017, 美东)

2017/10/17 Tue
//kick and pull//
300y warm up
2 x 50y fast kick on 1'30"
6 x 50y pull on 1'
2 x 50y fast kick on 1'30"
3 x 100y pull on 1'45"
2 x 50y fast kick on 1'30"
2 x 150y pull 2‘30“
2 x 50y fast kick on 1'30"
300y pull on 4'45"
4 x 50y on 1', descending
100y warm down

50 min, 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 (Thu Oct 19 22:33:33 2017, 美东)

2017/10/19 Thur
//sprint//
400y warm up
Set 1: kick with fins
--- 20 x 25y kick on 30"
--- fast-EZ: 1-1,2-1,3-1,4-1,5-1
Set 2:
--- 20 x 25y on 30"
--- 2 x 4 cycle sprint then easy
--- 4 x 6 cycle sprint then easy
--- 6 x 8 cycle sprint then easy
--- 8 x all sprint
--- 4 x 50y nice and smooth on 1'
Set 3:
--- 16 x 25y all sprint on 30"
--- 4 x 50y nice and smooth on 1'
100y warm down

55 min, 2300y
--
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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 Oct 20 15:13:34 2017, 美东)

2017/10/20 Fri
//distance//
400y warm up
Set 1: pull set
--- 300y on 5'
--- 200y on 3'20"
--- 150 on 2'30"
--- 100y on 1'40"
--- 50y on 50"
--- increase speed while decreasing distance
Set 2: 2 rounds
--- 300y pull on 5', breath every 3 or 5 strokes by 50y
--- 3 x 100y swim on 1'45", descending
--- 4 x 50y SWOLF on 1'
200y warm down

1 hr, 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 (Sat Oct 28 01:54:12 2017, 美东)

2017/10/27 Fri
//kick and pull/
300y warm up
Set 1: kick with fins
--- 50y fast + 50y easy + 100y fast + 50y easy + 150y fast + 50y easy
--- non stopping
--- 200y smooth pull
Set 2: 4 rounds
--- 3 x 50y pull in IM order by round
--- 25y fast kick + 25y easy swim
--- 100y pull working on distance per stroke
100y warm down

50 min, 2250y


--
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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 Nov  1 00:58:40 2017, 美东)

2017/10/31 Tue
//sprint and butterfly drills//
600 warm up
Set 1: butterfly drills with fins on
--- 2 x 50y body dolphin
--- 2 x 50y 3 strokes sculling then 1 stroke fly with arm underwater
recovery
--- 2 x 50y 1/1/1 one arm fly
--- 2 x 50y 3 strokes fly then 3 strokes free
--- 50y one arm fly
--- 50y fly swim
--- 50y choice of fly drill
--- 50y fly swim
--- all on 1'
Set 2:
--- 12 x 50y, every 3rd sprint
--- 100y easy
--- 6 x 50y, every other sprint
--- 100y easy
--- 100y all out sprint
100y warm down

55 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 Nov  2 22:58:36 2017, 美东)

2017/11/2 Thur
//distance and breaststroke drills//
500y warm up
Set 1: breaststroke drills
--- 2 x 50y flutter kick with sculling
--- 2 x 50y Y pause breaststroke
--- 2 x 50y 3 breaststroke 3 one arm butterfly
--- 2 x 50y one pull 2 kicks
--- 2 x 50y: 25y flutter kick breaststroke + 25y butterfly kick breaststroke
--- 2 x 50y: 25y Y pause breaststroke + 25y one pull 2 kicks
--- all on 1'10"
Set 2:
--- 300y pull
--- 2 x 150y: 50y kick + 100y swim
--- 4 x 25y side butterfly kick with fins on
--- 200y pull
--- 2 x 150y: 25y fast breaststroke + 25y easy free
--- 4 x 25y fast kick with fins on
100y warm down

55 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 (Tue Nov  7 01:01:36 2017, 美东)

2017/11/6 Mon
//sprint//
300y warm up
Set 1: 4 rounds
--- 2 x 75y: 25y underwater kick + 25y EZ swim + 25y build up swim
--- 2 x 25y: 25y sprint kick, 25y sprint swim
--- after 4 rounds, 150y EZ swim
Set 2:
--- 300y pull, 20" rest
--- 100y tempo, 5" rest
--- 50y fast, 20" rest
--- 2 x 100y tempo, 10" rest
--- 2 x 50y fast, 20" rest
--- 3 x 100y tempo, 15" rest
--- 3 x 50y fast, 20" rest
200y warm down

55 min, 2650y

--
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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 Nov  7 23:24:41 2017, 美东)

2017/11/7 Tue
//distance//
400y warm dup
Set 1:
--- 4 x 150y: 25y drill + 50y smooth + 25y drill + 50y build, 10" rest
--- 3 x 100 on 1'45": odd build, even smooth
--- 2 x 75y on 1'15": build by 25y
--- 50y fast
Set 2: 3 rounds
--- 200y pull on 3'15"
--- 100y IM on 1'45"
--- 50y kick on 1'10"
--- 30" rest
Set 3:
--- 4 x 25y variable sprint on 30"
200y warm down

55 min, 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 Nov  9 23:40:17 2017, 美东)

2017/11/9 Thur
//IM//
300y warm up
Set 1: focusing on techniques
--- 4 x 75y no fly IM on 1'30"
--- 2 x 25y sprint fly on 30"
--- 100y smooth free on 1'50"
--- 3 x 50y dolphin kick on the back with fins on 1'
Set 2:
--- 3 x 100y free
--- 2 x 100y free, 100y IM
--- 100y free, 2 x 100y IM
--- 30" extra rest
--- 3 x 100y IM
--- 10" rest for free, 15" rest for IM
200y warm down

50 min, 2300y
--
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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 Nov 14 01:19:25 2017, 美东)

2017/11/13 Mon
//visiting SD//
200y warm up
Set 1:
--- 300y free: 3 x (50y 6 kicks one stroke drill + 50y head up swim)
--- 8 x 50y: 25y free + 25y stroke
Set 2:
--- 8 x 25y kick in IM order on 40"
--- 3 x 150y on 2'45": middle 50y is stroke
--- 2 x 200y free on 3'20"
--- 4 x 50y free kick on 1'15'
--- 4 x 50y free on 55"
--- 3 x 50y stroke on 1'10", IM order
200y 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 Nov 16 01:17:09 2017, 美东)

2017/11/15 Wed
//visiting SD//
200y warm up
Set 1:
--- 400y free: 4 x (25y right arm + 25y left arm + 25y scull on the back
with legs forward + 25y swim)
--- 100y kick
Set 2:
--- 125y free + 25y kick or stroke
--- 100y free + 25y kick or stroke
--- 75y free + 25y kick or stroke
--- 50y free + 25y kick or stroke
--- round 1 kick, round 2 stroke
Set 3:
--- 200y swim
--- 2 x 100y swim
--- 2 x 50y swim
--- round 1 free, round 2 IM or stroke
100y warm down

1 hr, 2700y

教练犀利的指出困扰我多年的左手问题所在, 入水有横向sweep,造成前伸不够。感觉
这个串场训练超值了。
--
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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 (Wed Nov 22 00:04:13 2017, 美东)

2017/11/22 Tue
//IM//
300y warm up
Set 1:
--- 4 x 75y kick/drill/swim
--- 4 x 50y drill/swim
--- 4 x 25y fast swim
--- odd free even stroke
Set 2:
--- 2 x 25y fly
--- 2 x 50y fly/back
--- 2 x 25y back
--- 2 x 75y fly/back/breast
--- 2 x 25y breast
--- 2 x 100y IM
--- repeat above in the reverse order
--- all on 25y per 30" pace
200y warm down

50 min, 2300y

--
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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 Nov 24 14:46:04 2017, 美东)

2017/11/24 Thur
//kick n pull, 50m pool//
Set 1:
--- 4 x 50m kick
--- 100m smooth swim
--- 100m pull
--- 3 x 100m kick with fins
Set 2:
--- 2 x 200m pull
--- 2 x 50m easy pull
--- 4 x 100m swim
--- 400m pull
100m warm down

50 min, 2100m
--
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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 Nov 29 02:41:28 2017, 美东)

2017/11/28 Tue
//sprint//
200y warm up
Set 1: 3 rounds
--- 50y smooth pull
--- 2 x 75y build up swim
Set 2:
--- 3 x 50y smooth on 1'
--- 12 x 25y threshold sprint on 30"
--- 100y easy kick
--- 2 x 50y smooth on 1'
--- 8 x 25y threshold sprint on 30"
--- 100y easy kick
--- 1 x 50y smooth on 1'
--- 4 x 25y threshold sprint on 30"
--- 100y easy kick
200y warm down

50 min, 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 (Thu Nov 30 23:16:07 2017, 美东)

2017/11/30 Thur
//kick n pull//
400y warm up
Main set:
--- 200y pull build by 50y, 30" rest
--- 2 x 100y stroke/free by 25y, 20" rest
--- 4 x 50y kick fast/easy by 25y, 10" rest
--- 2 x 100y pull build by 50y, 20" rest
--- 4 x 50y stroke/free by 25y, 10" rest
--- 200y kick fast/easy by 25y, 30" rest
--- 4 x 50y descending, 10" rest
--- 200y stroke/free by 25y, 30" rest
--- 2 x 100y kick fast/easy by 25y, 20" rest
200y 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 (Mon Jan 15 21:28:45 2018, 美东)

2017/12

travel + holidays

瞎游了几回,在香港还参加了一次训练,蛮好玩的。香港的公共泳池系统太好了。
--
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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 Jan 15 21:32:03 2018, 美东)

2018/1/15 Mon
//kick n pull//
Set 1:
--- 4 x 100y: 25y swim + 50y kick + 25y swim
Set 2:
--- 2 x 100y pull on 1'40"
--- 4 x 50y stroke on 1'
--- 200y kick
Set 3: 3 rounds
--- 2 x 150y pull neg split on 2'30"
--- 2 x 100y fast kick on 2'20"
--- 2 x 50y fast swim on 1'
--- extra 30" rest

1 hr, 2800y
--
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ironman2015
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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 (Tue Jan 16 11:19:08 2018, 美东)

我这两周的workout全是大量的。上周二4000米,周四2800米,周六2900米,周日2800
米。今早4200米。

【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2018/1/15 Mon
: //kick n pull//
: Set 1:
: --- 4 x 100y: 25y swim + 50y kick + 25y swim
: Set 2:
: --- 2 x 100y pull on 1'40"
: --- 4 x 50y stroke on 1'
: --- 200y kick
: Set 3: 3 rounds
: --- 2 x 150y pull neg split on 2'30"
: ...................



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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 Jan 16 22:08:27 2018, 美东)

看到了啊。。。赞!

我们俱乐部晚上的workout全改成一个小时了。。。木有以前一个半小时的了。。。所
以现在每次都只能苟且个小3000


【 在 ironman2015 (KONA 2020?) 的大作中提到: 】
: 我这两周的workout全是大量的。上周二4000米,周四2800米,周六2900米,周日
2800
: 米。今早4200米。



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