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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 ,570115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 (Thu Jun 28 22:14:10 2018, 美东)

2018/6/28 Thur
//long course meters, sprint//
Set 1:
--- 200m swim
Set 2:
--- 8 x 50m on 1'10", 25m fast 25m easy
--- 150m easy
--- 8 x 50m on 1'10", 25m easy 25m fast
--- 150m easy
--- 8 x 50m on 1'10", build to sprint
--- 150m easy
--- 8 x 50m on 1'10", odd fast even easy
--- 150 easy

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 (Fri Jun 29 14:32:07 2018, 美东)

2018/6/29 Fri
//distance, taper//
Set 1:
--- 200y swim
--- 100y pull
--- 150y stroke/free by 25y
Set 2:
--- 4 x 75y on 1'30", from drill/drill/drill by 25y to swim/swim/swim
--- 4 x 50y on 50", descending
Set 3:
--- 500y pull on 7'30"
--- 300y fast on 4'30" (did 4'03")
--- 100y easy as warm down

35 min, 1850y
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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 Jul 11 23:01:48 2018, 美东)

2018/7/10 Tue
//long course meters, sprint and recovery//
200m warm up
Set 1:
--- 2 x 400m on 7'30"
--- first one drill/swim by 50m
--- second one 8 strong strokes each wall and the rest is easy
Set 2:
--- 8 x 50m on 1'
--- des in pairs
--- 100m easy
Set 3:
--- 5 x 100m sprint on 4' (did 1'29" to 1'32")
100m warm down

55 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 (Fri Jul 13 00:29:12 2018, 美东)

2018/7/12 Thur
//LCM, kick n pull, recovery//
2 x 100m swim warm up
Set 1:
--- 3 x (4 x 50m) kick on 1'20"
--- des by round
Set 2:
--- 300m pull
--- 300m kick
--- 300m pull
--- 200m pull
--- 200m kick

55 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 (Sat Jul 14 09:12:37 2018, 美东)

2018/7/13 Fri
private Private lessons
//Butterfly, freestyle, start//
Focus:
Butterfly --- no pause between full finish and arm recovery, head position,
breath timing and duration
Freestyle --- left arm recovery, rotation
Start --- track start, head position, launch angle, upper body position

--
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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 14 09:20:02 2018, 美东)

2018/7/14 Sat
//long course meters//
Set 1:
--- 300m swim
--- 4 x 50m kick with fins, 2nd 25m fast
--- 100m pull
Set 2: 6 rounds
--- 100m pull on 1'45", strokes are 6 fast 6 easy
--- 50m pull on 1', build, breathing on 5th stroke
Set 3: 4 rounds
--- 4 x 50m swim
--- descending by round, on 45", 50", 55", 1'
Set 4:
--- 3 x 200m on 3'30", descending
--- 4 x 150m reccovery on 2'50"
Set 5:
--- 8 x 50m kick on 1'20"
--- odd 25m easy + 25m fast, even all fast
Set 6: fins on
--- 250m on 4'15"
--- 200m on 3'30"
--- 150m on 2'30"
--- 100m on 1'45"
--- 4 x 50m fast on 50"
--- the last 50m in all distances are fast
200m warm down

2 hr, 5000m



--
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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 Jul 18 16:38:18 2018, 美东)

2018/7/17 Tue
//LCM, distance//
2 x 100m warm up
Set 1:
--- 8 x 50m
--- two free on 1', two strokes on 1'05", then repeat
Set 2:
--- 5 x 200m on 3'20" (1 and 2), 3'25" (3) and 3'30" (4 and 5)
--- 2 x 50m easy
Set 3:
--- 8 x 100m on 1'40" (1-4) and 1'45" (5-8)
--- 100m easy

55 min, 2600m
--
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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 23 22:27:44 2018, 美东)

2018/7/19 Thur
fun day
bring a buddy to swimming
lots of relays
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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 23 22:28:31 2018, 美东)

2018/7/20 Friday
private lesson: focus on start and turns
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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 23 22:31:12 2018, 美东)

2018/7/23 Monday
//distance//
Set 1:
--- 200y swim
--- 200y pull
--- 2 x 50y: 25y fast kick + 25y easy swim
Set 2: 3 rounds
--- 3 x 100y on 1'40", descending
--- last 25y of each 100y: less than 3 breathes
--- rounds 1 and 3 pull, round 2 swim
Set 3:
--- 175y on 2'50", 50y on 55"
--- 175y on 2'50", 2 x 50y on 55"
--- 175y on 2'50", 3 x 50y on 55"
--- 175y on 2'50", 4 x 50y on 55"
--- 175y on 2'50", 5 x 50y on 55"
--- all 175y on mile pace, all 50y on 500y pace
--- 25y easy as warm down

1hr , 3050y

--
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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 Jul 25 09:08:26 2018, 美东)

2018/7/25 Wedsday
//long course meters, IM//
Set 1:
--- 300m swim
--- 3 x 50m: 25m dolphin kick + 25m stroke in IM order
--- 50m free easy
Set 2:
--- 3 x 200m on 3'45"
--- 3 x 150m on 2'50"
--- 3 x 100m on 1'55"
--- 3 x 50m on 1'05"
--- all last 50m are stroke (did backstroke)
Set 3:
--- 200m free on 3'30", then 5 x 50m stroke on 1'10"
--- 200m free on 3'30", then 4 x 50m stroke on 1'10"
--- 200m free on 3'30", then 3 x 50m stroke on 1'10"
--- 200m free on 3'30", then 2 x 50m stroke on 1'10"
--- 200m free on 3'30", then 1 x 50m stroke on 1'10"
--- 200m descending in the set, did back or breast for strokes
50m easy as warm down

1hr 20min, 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 (Fri Jul 27 08:02:24 2018, 美东)

2018/7/27 Friday
//long course meters, distance//
Set 1:
--- 300m swim
--- 2 x 100m pull
Set 2: 2 rounds
--- 300m pull on 5'15", neg split
--- 4 x 50m pull on 1', descending
Set 3: 2 rounds, fins on
--- 3 x 50m kick on 1', descending
--- 150m swim on 2'20", middle 100m fast
Set 4:
--- 400m pull, 100m swim
--- 300m pull, 2 x 100m swim
--- 200m pull, 3 x 100m swim
--- all on 1'45" per 100m pace, all 100m swim on 1'50"
Set 5: 3 rounds
--- 3 x 50m fast on 1'
--- 50m easy on 1'20"

1hr 25min, 4200m

--
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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 31 22:51:34 2018, 美东)

2018/7/31 Tuesday
//long course meters, IM//
200m warm up
Set 1:
--- 12 x 25m on 40"
--- all drills, 1-3 fly, 4-6 back, 7-9 breast, 10-12 free
--- 100m easy pull
Set 2: 2 rounds
--- 4 x 200m on 4'30": 25m fly + 25m back + 25m breast + 125 free
--- extra 30" rest between round
2 x 50m easy warm down

55 min, 2300m
--
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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  2 22:07:15 2018, 美东)

2018/8/2 Thursday
//long course meters, distance//
Set 1:
--- 200m swim
--- 100m pull
Set 2:
--- 8 x 50m on 1'
--- odd free, even strokes (did fly, back, breast, back)
Set 3:
--- 8 x 100m swim, 50m easy
--- 6 x 100m pull with paddles, 50m easy
--- 4 x 100m pull with paddles, 50m easy
--- 2 x 100m swim, 50m easy
--- all 100m on 1'45", all 50m easy on 2'

1 hr, 2900m
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发信人: sneak1999 (麻古你), 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 Aug  4 15:01:34 2018, 美东)



learn freestyle

【 在 rotatezh (浊酒一杯家万里) 的大作中提到: 】
: 就是一个all purpose的gym,有一个5 laps的短池,不是专门的游泳俱乐部。
: 我想夏天游open water,也不知道除了自己每天在游泳池里瞎折腾一阵,有没有更好的
: 办法?不太好意思去上课,估计我会是里面唯一的青蛙...



--



我正在听的歌单是: Liquid DnB告诉你什么才叫摄人心魂的BGM
https://muxiv.com/sc/playlist/2301094981
我正在追的书是: 玩游戏刷黑科技
https://noxiv.com/sc/book/5b07e56c6fe6451b17b6939b

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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 Aug  6 22:24:44 2018, 美东)

2018/8/4 Saturday
//Private lesson//
Wrapped up all four strokes and filmed

2018/8/5 Sunday
2-mile open water race at rockway beach
1hr 12min
Not an easy open water swim today, took longer than I thought.


--
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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 Aug  6 22:28:46 2018, 美东)

2018/8/6 Monday
//IM//
Set 1:
--- 200y swim
--- 4 x 50y: 25y dolphin kick + 25y stroke in IM order
--- 50y easy
Set 2:
--- 2 x 200y: 150y free + 50y back
--- 2 x 150y: 100y free + 50y breast
--- 2 x 100y: 50y free + 50y back
--- 2 x 50y fly
--- 50y easy
Set 3:
--- 4 x 50y back, then 200y free
--- 3 x 50y breast, then 200y free
--- 2 x 50y back, then 200y free
--- 50y breast, then 200y free
--- all 50y on 1', all 200y on 3'10" and descending
--- 50y easy

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 (Thu Aug  9 21:57:28 2018, 美东)

2018/8/9 Thursday
//long course meters, kick n pull//
200m swim warm up
Set 1:
--- 25m kick
--- 50m pull
--- 100m kick
--- 200m pull
--- 400m kick
--- 200m pull
--- 100m kick
--- 25m pull
Set 2:
--- 100m pull, then 4 x 25m kick descending
--- 200m pull, then 2 x (4 x 25m kick) descending
--- 300m pull

55 min, 2200m

--
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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 Aug 10 08:26:47 2018, 美东)

2018/8/10 Friday
//long course meters, IM//
Set 1:
--- 400m swim
--- 4 x 50m: 25m kick + 25m swim
Set 2: 4 rounds
--- 2 x 25m kick, 10" rest
--- 50m swim moderate, 20" rest
--- 100m swim fast, 30" rest
--- odd rounds stroke, even strokes free
Set 3: 4 rounds
--- 3 x 50m on 55", 1'05", 1'15"
--- #1 and #2, 35m build + 15m easy
--- #3 steady pace
--- rounds 1-3 stroke, round 4 free
--- 100m easy after 4 rounds
Set 4:
--- 10 x 50m kick, 10" rest
--- first 15m and last 10m fast, easy in between
Set 5: 3 rounds, fins on
--- 3 x 50m free on 1', build
--- 100m free on 1'45", fast
50m easy as warm down

1hr 25min, 3400m
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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 (Sun Aug 12 10:55:23 2018, 美东)

2018/8/12 Sunday
//long course meters, sprint//
Set 1:
--- 2 x 200m swim
--- 100m kick with fins
--- 4 x 50m on 1', build
Set 2: 4 rounds
--- 100m: 25m fast + 75m smooth
--- 100m: 25m smooth + 50m fast + 25m smooth
--- 100m: 75m fast + 25m smooth
--- all on 1'50"
--- 100m easy after 4 rounds
Set 3:
--- 3 x 100m fast on 2'20"
--- 100m easy warm down

55 min, 2400m
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