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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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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 Aug 13 22:03:14 2018, 美东)

2018/8/13 Monday
//sprint//
Set 1:
--- 2 x 100y swim
--- 3 x 50y: 25y kick + 25y swim
Set 2: 2 rounds
--- 3 x 75y on 1'15", descending
--- 3 x 25y on 30", 25y fast + 25y easy
--- 100y cruise on 1'50"
Set 3: 2 rounds
--- 50y fast on 1', then 100y smooth on 2'
--- 2 x 50y fast on 1', then 100y smooth on 2'
--- 3 x 50y fast on 1', then 100y smooth on 2'
--- round 2 with fins on
150y easy 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 Aug 14 21:20:02 2018, 美东)

2018/8/14 Tuesday
//long course meters, distance//
Set 1:
--- 2 x 200m swim
Set 2: 4 rounds
--- 300m on 5'45", breathing at least on 5th, 4th, 3rd stroke by 100m
--- 200m fast on 3'45"
--- 100m recovery

1 hr, 2800m

--
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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 20 14:08:35 2018, 美东)

2018/8/16 Thur
bring a buddy fun day


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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 20 14:09:40 2018, 美东)

2018/8/18 Saturday

Lake George Open Water Swim 10K
Finished at 3hr 44min


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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 24 10:58:43 2018, 美东)

2018/8/24 Friday
//long course meters, solo recovery//
Set 1:
--- 300m swim
--- 2 x 100m swim pick up some pace
--- 4 x 50m kick with fins
Set 2:
--- 400m
--- 300m
--- 200m
--- 100m
--- progressive effort
--- 100m easy
Set 3:
--- 8 x 50m
--- odd hard in IM order, even smooth free
--- 15" rest for each
100m easy kick 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 (Mon Aug 27 10:24:05 2018, 美东)

2018/8/27 Monday
//long course meters, solo recovery//
4 x 100m warm up
1000m swim
3 x 100m descending on 2'
2 x 100m warm down

40 min, 1900m
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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 Aug 29 10:24:11 2018, 美东)

2018/8/29 Wed
//long course meters, solo recovery//
200m swim
4 x 50m: odd free on 1', even back on 1'15"
400m breathe on the 3rd stroke
4 x 100m on 1'50", build
300m breathe on the 3rd stroke
3 x 100m on 1'50", descending
200m breathe on the 3rd stroke
2 x 100m on 1'50", fast
100m breathe on the 3rd stroke
100m on 1'50", smooth as warm down

50 min, 2400 m
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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 31 11:25:20 2018, 美东)

2018/8/31 Fri
//long course meters, solo recovery//
200m swim
2 x 100m pull
200m swim
2 x 100m kick
200m pull
200m pull with paddels
200m swim
100m kick
100m pull
100m pull with paddels
100m easy

45 min, 1800m
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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 Sep  4 22:30:50 2018, 美东)

2018/9/4 Tue
//welcome back//
200y warm up
12 x 75y on 1'20": drill/swim/drill by 25y
4 x 250y: swim, kick, pull, swim
4 x 200y: swim, kick, pull, swim

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 Sep  6 21:19:31 2018, 美东)

2018/9/6 Thur
//taper//
200y swim
12 x 50y on 1'15", 25y drill + 25y swim, with fins
12 x 150y on 2'45"
--- 1-3: 100y free + 50y back
--- 4-6: 75y free + 75y back
--- 7-9: 50y free + 100y back
--- 10-12: 150y easy free

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 Sep 25 22:13:20 2018, 美东)

2018/9/25 Tue
//IM//
200y swim
50y easy
Set 1:
--- 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 2:
--- 16 x 25y kick on 30", fins on
--- each stroke for 4 x 25y
Set 3:
--- 8 x 200y on 3'15"
--- 1-4 75y IM + 125y free
--- 5-8 replace fly with free
100y warm down

55 min, 2750y
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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 Sep 27 22:36:18 2018, 美东)

2018/9/27 Thur
//stretch//
200y warm up
400y pull on 6'30"
8 x 50y build on 50"
4 x 100y pull on 1'30"
16 x 25y build on 30"
300y pull on 4'30"
6 x 50y descending 1-3 and 4-6 on 45"
3 x 100y build on 1'30"
8 x 25y build on 30"

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 (Mon Oct  1 21:26:06 2018, 美东)

2018/10/1 Monday
//distance//
200y warm up
Set 1:
--- 4 x 150y on 2'45"
--- breathe on 3/5/7 stroke by 50y
Set 2:
--- 400y pull
--- 300y super streamline at each wall
--- 200y neg split
--- 100y strong
--- 100y strong
--- 200y neg split
--- 200y super streamline at each wall
--- 200y pull
--- 1' rest after each descending distance, 45" rest after each ascending
distance

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 (Tue Oct  2 22:50:23 2018, 美东)

2018/10/2 Tuesday
//kick n pull//
300y warm up
Set 1:
--- 20 x 25y kick with kins on 35"
--- underwater kick with max distance
Set 2:
--- 400y pull, breath every 3
--- 4 x 100y kick on 2'30", descending
--- 300y pull, breath every 5
--- 4 x 75y kick on 1'45", descending
--- 200y pull, breath every 7

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 (Fri Oct  5 18:17:26 2018, 美东)

2018/10/5 Friday
//IM//
400y warm up
Set 1: 3 rounds
--- 100y on 1'40", kick/swim by 25y, round 1 and 3 stroke, round 2 free
--- 50y free on 1'
Set 2:
--- 300y on 5', middle 100y stroke
--- 200y on 3'20", middle 100y strke
--- 100y stroke on 1'40"
--- 2 x 50y on 1', 25y fast stroke + 25y easy free
Set 3: 3 rounds
--- 3 x 100y descending on 1'45", 50y free + 50y stroke
--- 2 x 50y fast stroke on 1'15"

55 min, 2750y
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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  9 10:15:26 2018, 美东)

2018/10/9 Tuesday
//Long course meters, IM//
400m warm up
Set 1:
--- 2 x 50m fly kick
--- 2 x 100m back, kick/swim by 50m
--- 2 x 150m, 50m breast drill + 50m breast swim + 50m free
--- 2 x 200m, 25m stroke + 75m free per 100m
Set 2: 3 rounds
--- 300m on 5'40", stroke/swim by 50m
--- 2 x 50m fast stroke on 1'
--- 100m easy pull
Set 3: 2 rounds, with fins
--- 50m fast kick
--- 50m fast swim
--- 50m easy
200m warm down

1hr 15min, 3400m
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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 11 10:52:27 2018, 美东)

2018/10/11 Thursday
//long course meters, kick n pull//
300m warm up
Set 1:
--- 6 x 50m on 1', 25m overkick swim + 25m easy
--- 2 x 150m kick with fins, right/left/back by 50m
--- 300m smooth swim
--- 2 x 150m with fins, 25m underwater kick + 25m easy
--- 6 x 50m kick, descending 1-3 and 4-6
Set 2:
--- 400m pull
--- 4 x 100m swim with paddles, on 1'55", 1'50", 1'45" and 1'40"
--- 300m pull, breath on 3/5 by 50m
--- 3 x 100m swim with paddles, on 1'45", 1'40" and 1'35"
--- 100m: drill/swim by 25m
--- 2 x 100m swim with paddles, on 1'40" and 1'35"
--- 100m easy

1hr 20min, 3600m

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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 13 09:30:53 2018, 美东)

2018/10/13 Saturday
700y warm up
Set 1:
--- 800y pull with paddles, 75y easy + 25y fast per 100
--- 600y pull with paddles, 50y easy + 50y fast per 100
--- 400y pull with paddles, 25y easy + 75y fast per 100
--- 200y fast swim
--- 50y easy
Set 2: all with fins
--- 150y kick, 100y swim
--- 150y kick, 200y swim
--- 150y kick, 300y swim
--- 150y kick, 200y swim
--- 150y kick, 100y swim
--- all kick fast the middle 100, all swim build
--- 100y easy
Set 3: 4 rounds
--- 50y build on 1'
--- 50y fast on 1'
--- 100y smooth on 1'50"
--- 100y fast on 1'50"
100y warm down

1hr 55min, 5800y


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发信人: CornucopiaX (斑马鱼公司总裁), 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 Oct 15 11:55:58 2018, 美东)

wow.....2010年这个时候我还在睡梦中呢。。

【 在 pH5 (依然人来人往) 的大作中提到: 】
: 汩者,水日相依也。泡者,水中之气。
: 有水,有日,有空气,乃生命。
: nnd,胡诌两言,是为序。
: 2010/3/8 Monday  
: //First day back to master swimming after 6-month break.//
: //Interval rest in a set is 10-15 sec unless otherwise mentioned.
: Same for future.//
: 300y warm up
: 6 x 75y: free, free, free, fly, back, breast
: 50y easy
: ...................



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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 Oct 15 22:15:29 2018, 美东)

那现在醒了?

【 在 CornucopiaX (斑马鱼公司总裁) 的大作中提到: 】
: wow.....2010年这个时候我还在睡梦中呢。。



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