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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 (Tue Jan 16 22:12:16 2018, 美东)

2018/1/16 Tue
//IM//
Set 1:
--- 200y swim
--- 4 x 100y pull
Set 2: 2 rounds, with fins on
--- 3 x 25y kick on 30", at least 10 underwater dolphin kicks
--- 75y smooth swim
Set 3: 4 rounds, descending by round
--- 100y IM on 2'10"
--- 2 x 50y stroke in IM order on 1'10"
--- 100y smooth free on 2'
--- 2 x 50y fast free on 1'

1 hr, 2500y

--
※ 修改:·pH5 於 Feb  2 14:56:49 2018 修改本文·[FROM: 24.]
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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 Jan 17 17:09:22 2018, 美东)

2018/1/17 Wed
//Sprint//
Set 1:
--- 3 x 100y pull
--- 200y kick with fins
Set 2: 2 rounds
--- 2 x 100y on 1'45", 25y kick + 50y swim + 25y kick
--- 100y pull on 1'30"
Set 3: 4 roounds
--- 3 x 50y descending
--- 50y fast
--- 50y easy
--- rounds 1 and 3 are free, rounds 2 and 4 are back
--- all on 1'
Set 4:
--- 25y, 50y, 25y,
--- 50y, 50y
--- 75y, 25y
--- 50y, 50y
--- 25y, 50y, 25y,
--- 5" rest after 25y and 10" after 50 and 75y
250y warm down

1 hr, 2850y

似乎找到了左臂不灵光的原因和解决方案,困扰多年了,希望此感觉不是昙花一现,有
待观察。


--
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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 22 23:25:55 2018, 美东)

2018/1/22 Mon
//IM//
Set 1:
--- 300y free
--- 200y kick with fins
Set 2:
--- 6 x 50y kick with fins on 1'
--- 300y pull breathing on 3/5 stroke
--- 200y pull breathing on 5/7 stroke
--- 100y pull breathing on 7/9 stroke
Set 3:
--- 4 x (3 x 50y fast of stroke in IM order on 55" + 50y easy on 1'10")
--- 300y IM, 200y IM, 100y IM
100y warm down

1 hr, 2900y

--
※ 修改:·pH5 於 Feb  2 14:57:26 2018 修改本文·[FROM: 24.]
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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 23 23:11:47 2018, 美东)

2018/1/23 Tue
//sprint//
Set 1:
--- 4 x 100y pull
--- 2 x 100y: kick/swim by 25y
Set 2: 3 rounds, fins on
--- 25y fast kick + 25y easy
--- 25y fast free + 25y easy back
Set 3: 2 rounds
--- 3 x 100y pull on 1'40", descending
--- 4 x 25y on 30", sprint for 15y then easy
Set 4:
--- 4 x 25y sprint on 30", they 100y easy
--- 2 x 50y sprint on 1', then 100y easy
--- 4 x 25y sprint on 30", they 100y easy
--- 4 x 25y sprint kick with fins on 30", they 100y easy
100y warm down

1 hr, 2600y



--
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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 (Thu Jan 25 22:47:42 2018, 美东)

2018/1/25 Thur
//kick n pull//
Set 1:
--- 200y pull
--- 250y swim
--- 200y kick with fins
Set 2:
--- 6 x 100y pull on 1'45"
--- 4 x 50y on 1', 4 underwater dolphin kick each wall
--- 3 x 100y kick w fins smooth on 2'
--- 4 x 100y pull on 1'40"
--- 6 x 50y on 1', 6 underwater dolphin kick each wall
--- 2 x 100y kick w fins smooth on 2'
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 (Mon Jan 29 23:41:15 2018, 美东)

2018/1/29 Mon
//sprint//
Set 1:
--- 200y swim
--- 200y kick with fins
--- 100y pull
Set 2: 3 rounds
--- 2 x (25y kick + 25y swim on 1')
--- 4 x 75y pull on 1'15" or swim on 1'10" descending
Set 3:
--- 8 x 50y fast, then 50y easy
--- 4 x 50y fast, then 50y easy
--- 2 x 50y fast, then 50y easy
--- 50y fast, then 50y easy
--- all fast on 1', all easy on 1'30"
200y warm down

1 hr, 2850y

--
※ 修改:·pH5 於 Feb  2 14:58:34 2018 修改本文·[FROM: 24.]
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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 30 22:23:40 2018, 美东)

2018/1/30 Tue
//distance//
Set 1:
--- 3 x 100y swim of choice
--- 200y pull
--- 50y kick
Set 2: fins on
--- 50y kick/drill on 50"
--- 50y drill/swim on 50"
--- 50y fast/easy on 50"
--- 4 x 100y swim descending on 1'40"
Set 3:
--- 200y pull on 3'20", then 4 x 100y des on 1'45"
--- 200y pull on 3'20", then 4 x 75y des on 1'20"
--- 200y pull on 3'20", then 4 x 50y des on 50"
--- 200y pull on 3'20", then 4 x 25y all out on 30"
100y wam down

1 hr, 3000y

--
※ 修改:·pH5 於 Feb  2 14:58:52 2018 修改本文·[FROM: 24.]
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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 (Wed Jan 31 16:08:56 2018, 美东)

???

【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2017/1/17 Wed
: 似乎找到了左臂不灵光的原因和解决方案,困扰多年了,希望此感觉不是昙花一现,有
待观察。
: ...................



--

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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 Feb  2 00:24:58 2018, 美东)

哈哈哈铁哥看的仔细。。。我还在继续观察中。。。

【 在 ironman2015 (KONA 2020?) 的大作中提到: 】
: ???
: 待观察。



--
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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 Feb  2 00:35:21 2018, 美东)

test
--
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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 Feb  2 00:38:43 2018, 美东)

为什么这个文字发不出去 一发就说我是黑客在攻击买买提。。。

【 在 pH5 (依然人来人往) 的大作中提到: 】
: test



--
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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 Feb  2 14:56:06 2018, 美东)

2018/2/2 Fri
//Sprint//
Set 1:
--- 300y swim
--- 2 x 100y pull
Set 2: fins on
--- 8 x 25y fast fly, then 200y easy
--- 6 x 25y fast back, then 150y easy
--- 4 x 25y fast breast with dolphin kick, then 100y easy
--- 2 x 25y fast free, then 50y easy
Set 3: 2 rounds
--- 100y smooth on 2'
--- 50y fast kick on 1'30"
--- 2 x 25y fast swim with 1 breath, on 40"
--- 50y fast kick on 1'30"
--- 50y fast swim on 1'
--- 200y easy
100y warm down

1 hr, 2600y
--
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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 Feb  5 23:26:37 2018, 美东)

2018/2/5 Mon
//distance//
Set 1:
--- 200y swim
--- 4 x 100y: 50y stroke in IM order + 50y easy free
Set 2: all pull
--- 4 x 50y on 1', descending
--- 4 x 50y on 55", descending
--- 4 x 50y on 50", descending
--- 100y easy
Set 3:
--- 3 x 300y on 4'30", descending
--- 3 x 200y on 3'20", descending
--- 3 x 100y on 1'45", descending
100y warn down

1 hr, 3200y

--
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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 Feb  6 22:43:38 2018, 美东)

2018/2/6 Tue
//kick n pull//
Set 1:
--- 200y swim
--- 200y pull
--- 4 x 50y: kick/swim by 25y
Set 2: fins, 3 rounds
--- 3 x 50y kick descending on 55"
--- 50y overkick swim
--- round 1 choice kick, round 2 dolphin kick and round 3 flutter
Set 3:
--- 300y pull on 4'30"
--- 50y on 45"
--- 2 x 50y on 50"
--- 3 x 50y on 55"
--- 300y pull on 4'30"
--- 50y on 45"
--- 2 x 50y on 50"
--- 300y pull on 4'30"
--- 50y on 45"
--- 300y pull on 4'30"
100y warm down

1 hr, 3000y

--
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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 Feb  7 14:48:26 2018, 美东)

2018/2/7 Wed
//IM//
Set 1:
--- 200y free
--- 200y reverse IM
Set 2: 2 rounds, fins on
--- 4 x 50y free on 1', odd smooth even build
--- 2 x 100y on 1'40", back then IM
Set 3:
--- 50y kick on 1'30"
--- 3 x 100y free on 1'35", descending
--- 50y kick on 1'30"
--- 3 x 100y back on 1'45", descending
--- 50y kick on 1'30"
--- 3 x 100y breast on 1'50", descending
--- 50y kick on 1'30"
--- 3 x 100y fly on 1'55", descending
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 (Sun Feb 11 10:04:32 2018, 美东)

2018/2/11 Sun
//LCM//
Set 1:
--- 4 x 100m swim
--- 2 x 100m pull
Set 2:
--- 3 x 200m on 3'40"
--- 4 x 50m kick on 1'30", 10 side kicks + 3 strokes
--- 5 x 100m fast on 1'55"
--- 6 x 50m kick on 1'30", 25m fast + 25m easy
--- 100m fast (did 1'27")
100m warm down

1 hr, 2400m
--
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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 Feb 12 22:54:17 2018, 美东)

2018/2/12 Mon
//kick n pull//
Set 1:
--- 400y swim
--- 4 x 50y kick with fins
Set 2: all kick
--- 6 x 75y kick, middle 25y fast
--- 6 x 50y kick, odd mid 25y fast even last 15y kick fast
--- 8 x 25y kick fast
--- 5-10" rest after each
Set 3: all pull
--- 4 x 75y pull on 1'15", descending
--- 6 x 50y pull on 55", last 15y fast
Set: all swim
--- 50y, then 25y
--- 50y, then 2 x 25y
--- 50y, then 3 x 25y
--- 50y, then 2 x 25y
--- 50y, then 25y
--- all 50y smooth on 50", all 25y fast on 30"
175y warm down

1 hr, 2800y

--
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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 Feb 13 22:59:39 2018, 美东)

2018/2/13 Tue
//IM//
Set 1:
--- 2 x 200y swim
--- 2 x 100y pull
Set 2: 4 rounds
--- 3 x 50y on 1': 25y stroke + 25y free
--- 100y fast IM on 1'50"
--- 50y smooth free on 1'
--- 4 x 25y fast stroke on 30"
--- 100y easy free
--- rounds in IM order

55 min, 2600y
--
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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 (Thu Feb 15 22:34:40 2018, 美东)

2018/2/15 Thur
//distance//
Set 1:
--- 300y pull
--- 2 x 100y kick with fins
--- 50y easy
Set 2: fins on, 2 rounds
--- 4 x 25y fast kick on 30"
--- 50y easy free on 1'
--- round 1 dolphin kick, round 2 flutter kick
Set 3:
--- 500y pull on 7'30"
--- 100y build swim on 1'45"
--- 2 x 250y pull on 3'45"
--- 2 x 100y build swim on 1'40"
--- 4 x 125y pull on 2', descending
--- 3 x 100y build swim on 1'35"
100y warm down

1 hr, 3100y

终于用手表记录了一次。。。貌似kick都记录不下来。。。而且按表和出发以及到边的
时间差都会包括进去?

【 在 pH5 (依然人来人往) 的大作中提到: 】
: 2018/2/13 Tue
: //IM//
: Set 1:
: --- 2 x 200y swim
: --- 2 x 100y pull
: Set 2: 4 rounds
: --- 3 x 50y on 1': 25y stroke + 25y free
: --- 100y fast IM on 1'50"
: --- 50y smooth free on 1'
: --- 4 x 25y fast stroke on 30"
: ...................




--
※ 修改:·pH5 於 Feb 15 22:38:09 2018 修改本文·[FROM: 108.]
※ 来源:·WWW 未名空间站 网址:mitbbs.com 移动:在应用商店搜索未名空间·[FROM: 108.]

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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 Feb 17 09:10:26 2018, 美东)

2018/2/17 Sat
//long course meters//
Set 1:
--- 2 x 200m swim
--- 100m kick with fins
Set 2: 4 rounds
--- 3 x 100m descending
--- 2 x 50m pace
--- 100m on 2', 1'50', 1'50', and 1'45" by round
--- 50m on 1', 55", 50", 45" by round
Set 3: 3 rounds, with fins
--- 3 x 100m on 1'45", descending by round
--- 4 x 50m on 50", 1-4 descending
Set 4: all kick, 2 rounds
--- 50m easy, then 100m (75m easy + 25m fast)
--- 50m easy, then 2 x 50m (25m easy + 25m fast)
--- 50m easy, then 2 x 25m fast
--- round 1 no fins, round 2 with fins and easier
Set 5:
--- 100m on 1'45" (50m fast + 50m build)
--- 50m fast
--- 50m easy

1 hr 50 min, 4600m

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※ 来源:·WWW 未名空间站 网址:mitbbs.com 移动:在应用商店搜索未名空间·[FROM: 108.]

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