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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 ,570628次阅读,3768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 (Tue Mar 13 22:11:03 2018, 美东)

2018/3/13 Tue
//IM//
Set 1:
--- 300y swim
--- 200y pull
--- 50y kick
Set 2: 2 round, with fins
--- 50y dolphin kick on the back on 1'
--- 100y flutter kick on the back on 2'
--- 150y kick/free by 25y on 2'45"
--- 200y smooth pull after the 2 rounds
Set 3:
--- 4 x 25y in IMO
--- 50y easy
--- 3 x 100y IM descending
--- 4 x 25y easy
--- 50y back
--- 100y stroke/free by 50y, stroke in IMO
--- 4 x 25y free
--- 50y easy
--- 3 x 100y free descending
--- all 25y on 30", 50y on 1', 100y on 1'45"
200y warm down

1 hr, 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 (Thu Mar 15 21:57:16 2018, 美东)

2018/3/15 Thur
//distance//
Set 1:
--- 2 x 100y swim
--- 2 x 100y pull
--- 100y kick with fins
Set 2: 2 rounds, fins on
--- 4 x 25y kick with board on 30", head in water
--- 100y swim on 1'30" focusing on steady head position
Set 3:
--- 500y pull on 7'30"
--- 4 x 100y on 1'40", 75y fast + 25y easy
--- 300y distance per stroke on 4'45"
--- 4 x 50y on 50", descending
--- 200y negative split on 3'30" (did 2'39")
--- 4 x 25y on 30", 3 underwater dolphin kick
200y warm down

55 min, 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 Mar 19 14:43:06 2018, 美东)

2018/3/19 Mon
//IM//
Set 1:
--- 100y swim
--- 200y pull
--- 4 x 50y kick in IMO
--- 100y pull
Set 2:
--- 4 x (3 x 25y) IM drills, IMO
--- 2 x 75y IM without free
Set 3:
--- 200y pull on 3'
--- 4 x 50y kick/swim by 25y on 1', IMO
--- 50y easy
--- 200y IM on 3'20"
--- 4 x 50y on 1', fly/bk, bk/br, br/fr, fr/fly
--- 100y easy
--- 200y IM on 3'20"
--- 4 x 50y on 1', IMO
--- 200y easy
200y warm down

55 min, 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 (Wed Mar 21 00:39:30 2018, 美东)

2018/3/20 Tue
//sprint//
Set 1:
--- 200y swim
--- 4 x 75y drill/kick/swim by 25y in IM order
Set 2: 2 rounds
--- 4 x 25y kick on 30", odd underwater, even easy
--- 100y smooth swim on 1'30"
--- 4 x 25y kick on 30", first underwater, 2-4 easy
--- 100y smooth swim on 1'30"
--- round 1 with fins, round 2 no fins and add 5" for each distance
Set 3: 3 rounds
--- 50y fast on 1'20"
--- 75y fast on 1'25"
--- 100y fast on 1'30"
--- add a 25y between 75y and 100y in round 3
Set 4:
--- 100y easy
--- 8 x 25y on 30", odd sprint in IMO, even easy
--- 4 x 50y smooth on 55", breathe every 5th stroke

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 (Wed Mar 21 13:49:39 2018, 美东)

2018/3/21 Wed
//distance//
Set 1:
--- 100y swim
--- 2 x 200y pull
Set 2:
--- 400y on 6'
--- 2 x (4 x 50y), 1-3 on 55" and 4 on 45"
--- 100y easy
--- 300y on 4'30"
--- 3 x (2 x 50y), 1-2 on 55", 3-4 on 45", 4-6 on 50"
--- 100y easy
--- 200y on 3'
---4 x 50y, 1 on 50", 2-4 on 40"
--- 100y easy

45 min, 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 Mar 26 22:47:23 2018, 美东)

2018/3/26 Mon
//sprint//
Set 1:
--- 250y swim
--- 100y pull
--- 50y pull
Set 2: 3 rounds
--- 100y swim on 1'40", descending by round
--- 2 x 50y build on 50"
--- 4 x 25y on 30", 2 fast 2 easy
Set 3:
--- 50y, 2 x 25y, 100y
--- 50y, 4 x 25y, 2 x 100y
--- 50y, 2 x 25y, 3 x 100y
--- 50y, 4 x 25y, 2 x 100y
--- 50y, 2 x 25y, 100y
--- all 50y smooth on 1', all 25y varied sprint on 30", all 100y fast on 1'
45"
4 x 50y easy as warm down

1 hr, 3000y

New lower SWOLF. Average SWOLF score at 28 per 25y.
--
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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 Mar 27 22:38:12 2018, 美东)

2018/3/27 Tue
//distance//
Set 1:
--- 300y choice of swim
--- 200y pull
--- 4 x 25y kick IMO
Set 2: fins on
--- 75y kick + 25y swim on 1'45"
--- 50y kick + 50y swim on 1'45"
--- 25y kick + 75y swim on 1'45"
--- 4 x 50y on 1', variable sprint
Set 3:
--- 500y pull on 7'30"
--- 100y build on 1'45"
--- 400y pull on 6'30"
--- 200y negative split on 3'30"
--- 300y pull on 5'
--- 300y fast on 5'

55 min, 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 (Thu Mar 29 23:09:51 2018, 美东)

2018/3/29
//IM//
Set 1:
--- 200y choice of swim
--- 4 x 50y kick
Set 2:
--- 8 x 50y drill/swim by 25y on 1', 2 of each stroke in IMO
Set 3: 3 rounds
--- 4 x 25y on 30", fast breakout then easy
--- 100y smooth free
--- 3 x 50y descending on 1'
--- 50y easy
--- round 1 fly, round 2 back, round 3 breast
Set 4:
--- 3 x 100y free descending on 1'30"
--- 100y easy
--- 100y free all out ( did 1'16")

55 min, 2500y

--
※ 修改:·pH5 於 Mar 29 23:11:58 2018 修改本文·[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 (Tue Apr  3 00:33:38 2018, 美东)

2018/4/2 Mon
//distance//
Set 1:
--- 400y swim
--- 3 x 50y: kick/swim by 25y
Set 2:
--- 5 x (75y build on 1'10" + 25y 500 pace on 30")
--- 50y easy
--- 400y, 300y, 200y, 100y all on 1'30" per 100y pace
--- 300y, 200y, 100y all on 1'25" per 100y pace
--- 200y, 100y all on 1'20" per 100y pace
--- 100y all out
--- skipped a few laps due to leg cramping....
100y warm down

1 hr, 3000y

--
※ 修改:·pH5 於 Apr  3 00:36:38 2018 修改本文·[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 (Tue Apr  3 22:27:01 2018, 美东)

2018/4/3 Tue
//kick n pull//
Set 1:
--- 200y swim of choice
--- 4 x 50y kick IMO
--- 100y pull
Set 2: 3 rounds, fins on
--- 100y: 25y fast kick + 50y build swim + 25y easy kick
--- 2 x 25y swim: fast, easy
--- round 1 fly, round 2 back, round 3 free
Set 3: 3 rounds
--- 2 x 125y pull on 1'50"
--- 2 x 50y kick on 1' for round 1, 4 x 50y kick on 1' for round 2, 4 x 50y
kick on 1'10" for round 3
--- 150y descending by round
2 x 50y 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 (Fri Apr  6 01:24:00 2018, 美东)

2018/4/5 Thur
//sprint//
Set 1:
--- 200y swim
--- 100y pull
--- 2 x 75y, 3 underwater kick each wall
--- 100y kick
Set 2: 2 rounds, fins on
--- 2 x 25y on 30", 3 cycles fast
--- 2 x 25y on 30", fast and easy
--- 100y smooth
--- round 1 fly, round 2 free
Set 3:
--- 200y on 3'15", 25y fast 75y smooth
--- 4 x 25y fast on 30"
--- 3 x 100y pull on 1'45"
--- 2 x 150y on 2'30", 25y fast 50y smooth
--- 4 x 25y fast on 30"
--- 2 x 100y pull on 1'45"
--- 3 x 100y fast on 1'30"
--- 4 x 25y easy on 30"
--- 100y fast
2 x 100y 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 (Fri Apr  6 13:50:11 2018, 美东)

2018/4/6 Fri
//taper/
Set 1:
--- 300y choice of swim
--- 2 x 100y kick with fins
Set 2: 2 rounds, all pull
--- 2 x 100y on 1'30"and 1'25" for round 1 and 2
--- 200y descending by round
--- 100y easy after 2 rounds
Set 3:
--- 2 x 50y pace on 1'
--- 100y same pace
--- 50y easy
--- 2 x 50y pace on 1'
--- 200y same pace
--- 50y easy
2 x 50y warm down

45 min, 2100y

--
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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 Apr 12 22:38:27 2018, 美东)

2018/4/8 Sun
//race//

200y IM: 2:41.34; 34.44/44.93/44.80/37.17

50y free: 27.77

500y free: 6:38.55

六年木有去过池子里的比赛了,这几年游的也少了不少。成绩都没有PR, 不过还可以
接受, 没有退步太多。感觉好好调整一下,训练上点强度,还有提升的空间。
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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 Apr 12 22:47:12 2018, 美东)

2018/4/12 Thur
//distance//
Set 1:
--- 3 x 100y choice of swim
--- 200y pull
--- 50y kick with fins
Set 2: fins on
--- 100y swim breathe every 3 strokes
--- 2 x 50y fast kick
--- 50y swim breathe every 5 strokes
--- 2 x 25y fast kick
Set 3:
--- 400y pull on 6', neg split
--- 4 x 100y on 1'40", 1-3 des 4 hold
--- 2 x 200y on 3'15", #1 pull #2 neg split swim
--- 8 x 50y on 1', 1-2 smooth, 3-4 build, 5-6 smooth, 7-8 fast
--- 100y easy
Set 4:
--- 50y smooth on 1'
--- 100y on 1'30"
--- 150y on 2'
100y warm down

1hr, 2950y

--
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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 Apr 15 12:26:49 2018, 美东)

2018/4/15 Sun
//long course meters//
Set 1:
--- 400m swim
--- 200m kick with fins
--- 200m pull
Set 2:
--- 8 x 50m on 1'20"
--- each 50m: 25m kick on the back + 25m 6-bit kick swim
Set 3: 4 rounds
--- 50m one arm free on 1'10"
--- 2 x 50m descending on 1'
--- 50m easy on 1'10"
--- 100m fast on 1'45" (did 1'27" to 1'31")
100m warm down

1 hr, 2500m

--
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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 Apr 19 18:29:06 2018, 美东)

2018/4/19 Thur
//kick n pull//
Set 1:
--- 2 x 100y choice swim
--- 2 x 50y kick
--- 2 x 100y pull
Set 2:
--- 4 x 50y kick on 1'10"
--- 100y smooth on 1'40"
--- 3 x 100y pull on 1'30"
--- 100y smooth on 1'40"
Set 3: all pull
--- 8 x 25y variable sprint on 30"
--- 4 x 75y build on 1'10"
--- 6 x 50y on 50", 1-4 build and 5-6 hold

40 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 (Thu May 10 22:01:42 2018, 美东)

2018/4/26 LCM at NJU
1 hr 40 min, 3500m

2018/4/29 LCM at NJU
1 hr 30 min, 3400m

2018/5/1 LCM at NJU
1 hr 45 min, 3800m
--
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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 May 10 22:05:54 2018, 美东)

2018/5/10 Thur
//recovery//
Set 1:
--- 200y swim
--- 100y breast/free
--- 50y pull
Set 2: fins on
--- 10 x 25y underwater kick on 35"
Set 3:
--- 2 x 200y on 3'10"
--- 4 x 100y on 1'30"
--- 6 x 50y on 1', 5 underwater kick each wall
--- 8 x 25y on 30", odd fast even easy
--- 125y fast (did 1'34")
--- 25y easy as warm down

55 min, 2050y
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pH5
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我的博客
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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 May 13 09:47:03 2018, 美东)

2018/5/13 Sun
//LCM, recovery//
Set 1:
--- 2 x 200m swim
--- 100m kick with fins
--- 100m pull
Set 2:
--- 4 x 100m on 2'20", 25m kick + 75m build swim
--- 3 x 200m on 2', descending
--- extra 1' rest
--- 200m fast
--- 4 x 100m on 1'50"
2 x 100m easy warm down

1 hr, 2400m
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pH5
进入未名形象秀
我的博客
[回复] [回信给作者] [本篇全文] [本讨论区] [修改] [删除] [转寄] [转贴] [收藏] [举报] [ 3480 ]

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 May 15 21:23:31 2018, 美东)

2018/5/15 Tue
//sprint, recovery//
Set 1:
--- 200y swim
--- 100y drills
Set 2:
--- 9 x 75y variable sprint on 1'10"
--- 25y easy
Set 3: 2 rounds
--- 25y fast on 30"
--- 50y easy on 1'15"
--- 2 x 50y fast on 1'
--- 50y easy on 1'15"
--- 3 x 75y fast on 1'30"
--- 50y easy
--- round 1: 4 x 100y fast on 2'; round 2: 100y all out (did 1'15")
--- 50y easy

55 min, 2600y
--
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