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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 (Thu May 17 22:37:18 2018, 美东)

2018/5/17 Thur
//kick n pull, recovery//
200y warm up
Set 1:
---12 x 25y kick on 35"
--- two underwater with fins, two breaststroke kick
Set 2:
--- 400y pull on 6'30", breathing 3/5/7/3 by 100
--- 4 x 100y kick on 2'30", descending
--- 400y pull on 6'30", breathing 3/5/7/3 by 100
--- 8 x 50y kick on 1'10", one fast one easy
--- 300y pull, breathing on 3/5/3 by 100

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 May 22 00:04:38 2018, 美东)

2018/5/21 Mon
//sprint//
Set 1:
--- 5 x 100y different swim
Set 2:
--- 3 x 100y on 1'50", kick/swim by 25y
--- 3 x 100y on 1'50", kick/swim by 50y
--- 3 x 100y on 1'30", descending
Set 3
--- 2 x 75y build on 1'15"
--- 4 x 50y fast on 50"
--- 6 x 25y sprint on 30"
--- 100y easy
--- repeat, with fins on
100y easy 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 (Tue May 22 22:27:57 2018, 美东)

2018/5/22 Tue
//distance//
Set 1:
--- 150y swim
--- 100y kick
Set 2:
--- 8 x 75y on 1'15" with rotating fast 25y
Set 3:
--- 800y on 12', neg split
--- 6 x 100y on 1'40", free/stroke by 25y focusing on free
--- 400y on o6', neg split
--- 100y fast
150y easy warm down

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 (Fri May 25 10:39:27 2018, 美东)

2018/5/25 Fri
//LCM, sprint//
Set 1:
--- 300m swim
--- 100m kick
--- 100m pull
Set 2:
--- 8 x 100m on 1'45"
Set 3: 4 rounds
--- 100m smooth
--- 25m kick + 25m swim
--- 50m variable sprint
--- 10" rest for everything
Set 4: 4 rounds
--- 4 x 50m fast, then 200m easy pull
--- 50m fast on 1', 1'10", 1'20", and 1'30" by round

1 hr 25 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 (Tue May 29 23:06:12 2018, 美东)

2018/5/27 Sun

1.2-mile open water race

33'53", men's overall 8th and age group #1.

Swam with wetsuit
--
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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 May 29 23:11:28 2018, 美东)

2018/5/29 Tue
//kick n pull//
Set 1:
--- 250y swim
--- 250y kick with fins
--- 100y pull
Set 2:
--- 3 x 100y pull on 1'30", working on distance per stroke
--- 4 x 50y kick with fins on 1'05"
--- 6 x 25y swim on 30", odd strong stroke in IM order, even smooth free
Set 3: kick set
--- 8 x 25y kick on 45", odd 10" hard kick at the wall then flip turn into
sprint kick, even easy kick
--- 2 x 50y smooth swim on 50"
--- 4 x 75y build kick on 1'45"
Set 4: pull set
--- 2 x 200y pull on o3', neg split
--- 3 x 100y pull on 1'30", working on distance per stroke
--- 2 x 75 build pull on 1'20"

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 (Thu May 31 22:00:42 2018, 美东)

2018/5/31 Thur
//IM//
Set 1:
--- 2 x 100y free
--- 50y free
Set 2:
--- 5 x 50y free on 1', des 1-4 and fast 5
--- 5 x 100y on 1'45", fly, back, breast, free, IM
--- 2 x (5 x 50y free on 1', des 1-4 and fast 5)
--- 5 x 100y on 1'45", fly, back, breast, free, IM
--- 2 x (5 x 50y free on 1', des 1-4 and fast 5)
--- 2 x 50y free, easy and fast

55 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 Jun  4 22:00:43 2018, 美东)

2018/6/3 Sun
//Private lesson//
Freestyle
Focus: kick, rotation, recovery, entry into water, breathe timing, breathe
position, bilateral breathing
--
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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  4 22:03:08 2018, 美东)

2018/6/4 Mon
//kick n pull//
Set 1:
--- 200y swim
--- 50y kick
--- 100y non free swim
Set 2: 2 rounds
--- 200y kick/swim by 50y
--- 6 x 25y all out kick on 35"
--- 50y pull + 50y swim
--- round 1 no fins, round 2 with fins
Set 3:
--- 4 x 100y pull on 1'40"
--- 50y non free on 55"
--- 3 x 100y pull on 1'35"
--- 2 x 50y non free on 55"
--- 2 x 100y pull on 1'30"
--- 3 x 50y non free on 55"
--- 100y fast pull on 1'25"
50y warm down

55 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 (Tue Jun  5 22:05:15 2018, 美东)

2018/6/5 Tue
//IM//
Set 1:
--- 3 x 100y swim
Set 2:
--- 16 x 25y drills on 30"
--- 1-4 odd fly even free
--- 5-8 odd back even free
--- 9-12 odd breast even free
--- 13-16 all free
Set 3:
--- 10 x 200y on 3'15"
--- each 200y = 100y IM + 100y free
--- descending 1-5, then extra 30" rest, then descending 6-10
Set 4:
--- 6 x 25y kick with fins on 30"
--- max underwater distance

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 Jun  7 22:18:47 2018, 美东)

2018/6/7 Thur
//distance//
Set 1:
--- 200y swim
--- 50y kick
--- 50y pull
Set 2:
--- 6 x 150y on 2'30"
--- each 150y = free/stroke/free by 50y
Set 3:
--- 600y on 9'30"
--- 2 x 300y on 4'45"
--- 3 x 200y on 3'05", smooth, hard, easy
--- 50y sprint
--- 50y easy

55 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 (Sun Jun 10 10:59:22 2018, 美东)

2018/6/10 Sun
//long course meters//
Set 1:
--- 400m swim
--- 100m kick with fins
--- 2 x 100m pull
Set 2: 3 rounds
--- 2 x 50m build on 1'
--- 100m build on 1'55"
--- des by round
Set 3:
--- 3 x 400m on 7'30", descending
--- 200m fast

55 min, 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 11 22:06:05 2018, 美东)

2018/6/11 Mon
//IM, recovery//
Set 1:
--- 200y swim
--- 4 x 50y kick/swim
--- 75y non-fly IM, then 25y easy
Set 2: 4 rounds
--- 2 x 25y dolphin kick on the back on 40"
--- 50y worst stroke on 1' (did backstroke)
--- 100y IM
Set 3: 3 rounds
--- 2 x 25y fly, 20" rest
--- 50y easy
--- 2 x 100y IM, 20" rest, descending by round
--- 50y easy
100y warm down

1 hr, 2450y

--
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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 Jun 13 08:04:28 2018, 美东)

2018/6/13 Wed
//distance//
Set 1:
--- 200y swim
--- 6 x 50y kick/swim
--- 2 x 75y descending
Set 2:
--- 3 x 100y on 1'35", last 10 yard fast
--- 3 x 100y on 1'35", last 20 yard fast
--- 3 x 100y on 1'35", last 30 yard fast
Set 3:
--- 600y pull, then 2 x 100y des on 1'40"
--- 400y pull, then 3 x 100y des on 1'40"
--- 200y pull, then 4 x 100y des on 1'40"
--- all pull on 1'35" per 100y pace
Set 4:
--- 6 x 50y swim with fins, on 50"
Set 5: 2 rounds
--- 2 x 100y moderate on 1'40"
--- 2 x 50y fast on 50"
50y warm down

1 hr 30 min, 4600y

working on breath timing for freestyle

--
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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 18 22:12:28 2018, 美东)

2018/6/15 Private lessons
//Butterfly and breaststroke//
Focus:
Butterfly --- strong 2nd kick, head position, breath timing, arm recovery
Breaststroke --- fast turnover and pullout/breakout

--
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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 18 22:19:13 2018, 美东)

2018/6/18 Mon
//sprint//
Set 1:
--- 200y swim
--- 100y pull
--- 4 x 50y drill or kick or stroke
Set 2: 4 rounds
--- 50y distance per stroke on 50"
--- 50y kick on 1'10"
--- 50y build on 50"
--- 75y smooth on 1'30"
Set 3: 2 rounds
--- 25y fast on 30"
--- 50y smooth on 1'
--- 75y sprint on 1'30"
--- 100y easy pull on 2'
Set 4: 2 rounds
--- 75y fast on 1'30"
--- 50y faster on 1'
--- 25y all on 30"
--- 100y easy pull on 2'
Set 5:
--- 4 x 75y on 1'20"
--- 1-3 had one 25y fast, #4 all fast

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 (Wed Jun 20 09:31:23 2018, 美东)

2018/6/20 Wed
//long course meters, kick n pull//
Set 1:
--- 300m swim
--- 4 x 50m: 25m no breath + 25m smooth
Set 2: 4 rounds, all pull
--- 3 x 50m on 1', 4 strokes fast then 8 strokes easy
--- 100m on 1'50", descending by round
Set 3: 2 rounds, all pull
--- 2 x 50m on 1'10", 6 strokes fast then 8 strokes easy
--- 2 x 100m on 1'50", steady pace
Set 4: 2 rounds
--- 50m on 1', 8 strokes fast then 8 strokes easy
--- 3 x 50m kick on 1'30", descending
Set 5: 2 rounds, all with fins
--- 200m smooth with slight build up
--- 150m: 50m smooth kick + 50m easy swim + 50m fast kick
--- 100m fast

1 hr 30 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 (Fri Jun 22 15:31:19 2018, 美东)

2018/6/22 Fri
//sprint//
Set 1:
--- 350y swim
--- 6 x 50y: 25y kick + 25y swim
Set 2:
--- 50y, then 100y
--- 2 x 50y, then 100y
--- 3 x 50y, then 100y
--- 4 x 50y, then 100y easy
--- all 50y on 1', 25y build + 25y fast
--- all 100y on 1'30", smooth
Set 3: 3 rounds
--- 50y easy on 1'
--- 25y fast kick + 25y fast swim on 1'
--- 100y fast IM on 2'
--- 200y easy after 3 rounds
Set 3:
--- 6 x 50y on 1'15"
--- odd: 20y fast stroke in IM order + 30y easy free
--- even: fast free
150y 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 (Sat Jun 23 09:13:37 2018, 美东)

2018/6/23 Sat
//long course meters//
Set 1:
--- 300m swim
--- 6 x 50m kick/swim
Set 2:
--- 4 x 100m mid 50m fast
--- 3 x 100m mid 50m fast, 100m 8 strokes fast/easy alternating
--- 2 x 100m mid 50m fast, 200m 8 strokes fast/easy alternating
--- 100m mid 50m fast, 300m 8 strokes fast/easy alternating
--- 400m 8 strokes fast/easy alternating
--- all 100m mid 50m fast on 1'50", all 8 strokes fast/easy alternating with
15" rest
--- 6 x 50m kick/swim with fins
Set 3: 3 rounds
--- 2 x 100m on 1'50", descending by round
--- 3 x 50m on 1'05", easy/fast, all fast, all easy
--- 50m easy after 3 rounds
Set 4: 2 rounds
--- 3 x 100m on 2', descending
--- 50m easy on 1'15"
Set 5: warm down
--- 300m
--- each 100m = 50m easy kick + 25m scull + 25m swim

1 hr 50 min, 5000m

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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 Jun 25 22:00:51 2018, 美东)

2018/6/25 Mon
//distance//
Set 1:
--- 300y swim
--- 2 x 100y pull
Set 2: 2 rounds
--- 2 x 50y on 1', kick/swim
--- 3 x 100y swim on 1'40", descending
--- 50y easy after 2 rounds
Set 3:
--- 200y, then 2 x 50y
--- 200y, then 3 x 50y
--- 200y, then 4 x 50y
--- 200y, then 5 x 50y
--- all 200y neg split on 3'20", all 50y distance pace on 50"
--- 50y easy

55 min, 2900y
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