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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 (Mon Oct 15 22:19:23 2018, 美东)

2018/10/15 Monday
//kick n pull//
500y warm up
300y pull on 4'30"
4 x 100y pull on 1'35"
8 x 50y swim on 55", first half fast kick second half easy
3 x 100y pull on 1'30"
4 x 75y kick with fins on 1'20", left/right/back by 25y
2 x 100y pull on 1'25"
4 x 25y kick on 35", first half underwater
100y easy
200y smooth pull, breathe on 3/5/7/3 by 50y

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 (Fri Oct 19 14:00:45 2018, 美东)

2018/10/19 Friday
//stretch//
Set 1:
--- 200y swim
--- 2 x (100y swim, 50 swim), working on distance per stroke
Set 2:
--- 2 x 50y kick/swim, then 100y swim
--- 3 x 50y kick/swim, then 200y swim
--- 4 x 50y kick/swim, then 300y swim
--- 3 x 50y kick/swim, then 200y swim
--- 2 x 50y kick/swim, then 100y swim
--- all 50y on 1', all swim on 1'40" per 100y pace with last 100y breathing
every 7 strokes
Set 3: fins on
--- 8 x 100y swim on 1'35"
--- 1-4 fast on first 20y, 40y, 60y, 80y
--- 5-8 descending
200y warm down

1 hr, 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 Oct 21 08:51:24 2018, 美东)

2018/10/21 Sunday
//long course meters, threshold//
Set 1:
--- 2 x 100m swim
--- 2 x 100m pull
--- 2 x 100m kick/swim with fins
--- 100m easy
Set 2: kick with fins
--- 200m easy
--- 2 x 100m build
--- 4 x 50m descending
Set 3: threshold
--- 4 x 100m threshold+2"
--- 2 x 50m build
--- 3 x 100m threshold+1"
--- 2 x 50m, one fast one smooth
--- 2 x 100m threshold
--- 2 x 50m build
--- 100m threshold-1"
--- all 100m on 1'50", all 50m on 1'

1 hr, 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 (Tue Oct 23 21:10:55 2018, 美东)

2018/10/23 Tuesday
//stretch//
300y warm up
Set 1:
--- 400y smooth pull on 6'
--- 16 x 25" on 30", breathe once
--- 8 x 50y build on 45"
--- 4 x 100y pull on 1'30", descending
Set 2:
--- 300y smooth pull on 4'30"
--- 12 x 25" on 30", breathe once
--- 6 x 50y build on 45"
--- 3 x 100y pull on 1'30", descending

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 (Thu Oct 25 21:12:22 2018, 美东)

2018/10/25 Thursday
//sprint//
300y warm up
Set 1:
--- 400y overkick swim on 6'
--- 4 x 25y sprint on 30"
--- 300y overkick swim on 4'30"
--- 4 x 25y sprint on 30"
--- 200y overkick swim on 3'
--- 4 x 25y sprint on 30"
--- 100y overkick swim on 1'30"
--- 50y easy
Set 2:
--- 8 x 75y sprint on 2'30"
--- 1-4 IM no free, 5-6 free
--- 50y easy

55 min, 2300y
--
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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 29 21:19:44 2018, 美东)

2018/10/29 Monday
//sprint//
6 x 50y warm up
Set 1:
--- 8 x 100y on 1'40"
--- 1-4 pull descending, 5-8 swim descending
--- 50y easy
Set 2:
--- 8 x 50y fast on 1', then 50" easy
--- 6 x 50y fast on 55", then 50" easy
--- 4 x 50y fast on 50", then 50" easy
--- 2 x 50y fast on 45", then 50" easy
--- 50y sprint, then 50" easy

55 min, 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 (Fri Nov  2 19:08:33 2018, 美东)

2018/11/2 Friday
//kick n pull//
Set 1:
--- 200y swim
--- 4 x 100y pull descending on 1'40"
Set 2: 3 rounds, fins on
--- 50y easy + 50y fast kick on 1'50"
--- 100y fast kick on 1'50"
--- 50y fast kick + 50y easy on 1'50"
--- 300y swim with paddles on 5', neg split and descending by round
Set 3:
--- 25y fast kick + 25y easy
--- 200y pull
--- 25y fast kick + 25y easy
--- 100y pull
--- 25y fast kick + 25y easy
--- 50y pull

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 (Sun Nov  4 09:20:22 2018, 美东)

2018/11/4 Sunday
//long course meters//
4 x 100m warm up
Set 1: 2 rounds
--- 4 x 50m descending on 1'05"
--- 200m build to 80% on 3'45"
--- 200m build to 90% on 3'45"
Set 2:
--- 4 x 100m on 1'45"
--- 1' rest
--- 3 x 100m on 1'40"
--- 1' rest
--- 200m fast

55 min, 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 (Wed Nov  7 00:50:00 2018, 美东)

2018/11/6 Tuesday
//IM//
200y warm up
Set 1:
--- 8 x 50y drill/swim on 1'
--- drills are pairs in IM order
Set 2:
--- 9 x 200y IM
--- odd easy on 3'40", even hard on 3'30"
Set 3:
--- 2 x 100y kick with fins on 1'40"
--- one fly kick, one back kick

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 (Thu Nov  8 23:54:47 2018, 美东)

2018/11/8 Thursday
//kick n pull//
200y warm up
Set 1:
—- 3 x 50y kick with fins max underwater
—- 3 x 50y easy breast kick
—- 3 x 50y kick with find max underwater
—- all on 1’05”
Set 2:
—- 250y pull on 3’45”
—- 4 x 50y kick on 1’05” descending
—- 2 x 250y pull on 3’45”
—- 3 x 50y kick on 1’05” descending
—- 3 x 250y pull on 3’45”
—- 2 x 50y kick on 1’05” descending

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 Nov 12 22:53:20 2018, 美东)

2018/11/12 Monday
//IM//
Set 1:
--- 200y swim
--- 4 x 50y kick/swim in IM order on 1'10"
Set 2: 2 rounds
--- 25y fly (easy/fast), then 50y flyhard
--- 2 x 25y back (easy/fast, fast/easy), then 75y back hard
--- 3 x 25y breast (easy/fast, fast/easy, fast), then 125y breast hard
--- 4 x 25y free (easy/fast, fast/easy, fast, fast), then 150y free hard
--- all 25y on 30"
--- 50y easy after 2 rounds
Set 3:
--- 6 x 100y on 1'45"
--- odd smooth free, even fast IM
50y warm down

55 min, 2400y

--
※ 修改:·pH5 於 Nov 12 23:00:13 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 (Thu Nov 15 18:56:00 2018, 美东)

2018/11/15 Thursday
//Spring//
Set 1:
--- 200y swim
--- 4 x 50y kick/swim in IM order
Set 2: 4 rounds
--- 3 x 25y drill on 35", IM order by round
--- 75y free on 1'15", middle 25y fast
Set 3:
--- 4 x 50y fast on 50", then 50y easy
--- 3 x 50y faster on 1', then 50y easy
--- 2 x 50y fastest on 1'10", then 50y easy
Set 4: 2 rounds
--- 200y on 3'15", last 75y fast
--- 100y on 1'45", last 25y fast
Set 5:
--- 3 x 25y sprint on 40"
--- 3 x 25y sprint on 25"
100y warm down

55 min, 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 (Mon Jan 14 23:03:15 2019, 美东)

2018/11/14 Monday
//recovery//
350y warm up
2 x 25y on 30"
100y on 2'
2 x 50y on 1'
200y on 3'40"
2 x 75y on 1'30"
350y on 7'
2 x 100y on 2'
2 x 200y on 4'
100y on 2'
3 x 50y fast on 1'
50y easy

55 min, 2200y
--
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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 (Sat Jan 19 12:01:21 2019, 美东)

你自己写了178页?
我佩服死你了。。
--
Today is the day the Lord has made, We will rejoice and be glad in it. Psalm 118:24
"I swear by Almighty God to  TELL the truth, the whole truth, and nothing but the truth."
Cogito ergo sum
Danke
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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 21 15:30:07 2019, 美东)

拿绳命在灌水

【 在 CornucopiaX (斑马鱼公司总裁) 的大作中提到: 】
: 你自己写了178页?
: 我佩服死你了。。



--
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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 21 15:32:16 2019, 美东)

2019/1/14 Monday
//recovery, distance//
350y warm up
2 x 25y on 30"
100y on 2'
2 x 50y on 1'
200y on 3'40"
2 x 75y on 1'30"
350y on 7'
2 x 100y on 2'
2 x 200y on 4'
100y on 2'
3 x 50y fast on 1'
50y easy

55 min, 2200y


--
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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 21 15:34:39 2019, 美东)

2019/1/17 Thursday
//recovery, fun night//
~ 1800y total
--
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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 21 15:37:50 2019, 美东)

2019/1/21 Monday
//recovery, IM//
200y warm up
Set 1: dolphin kick with fins, 2 rounds
--- 25y underwater kick on 30"
--- 2 x 50y kick on the back on 1'
--- 75y kick front-side-side on 1'30"
Set 2: 2 rounds
--- 4 x 25y fly on 40"
--- 3 x 50y back on 1'10"
--- 2 x 75y breast on 1'45"
--- 100y free on 2'
--- 30" rest
--- 2 x 50y easy on 1'

55 min, 1800y

--
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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 24 23:09:26 2019, 美东)

2019/1/24 Thursday
//recovery, sprint//
200y warm up
Set 1:
--- 400y swim with overkick
--- 8 x 50y on 1'15", 25y fast + 25y easy
--- 200y swim with overkick
Set 2:
--- 20 x 25y sprint on 1'10"
--- 1-12 in IM order, 13-20 all free

55 min, 1700y
--
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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 Jan 25 22:48:06 2019, 美东)

2019/1/25 Friday
//recovery, distance//
Set 1:
--- 2 x 50y, then 100y
--- 3 x 50y, then 200y
--- 4 x 50y, then 300y
--- 3 x 50y, then 200y
--- 2 x 50y, then 100y
--- all 50y pace on 1', all 100s fast in the middle 100
--- 50y easy
Set 2: 2 rounds
--- 2 x 50y smooth pull on 1'
--- 150y hard pull on 2'30"
50y warm down

45 min, 2200y
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