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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 ,584152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 (Mon Apr 15 22:08:24 2019, 美东)

2019/4/15 Mon
//kick n pull//
350y warm up
Set 1: all with fins
--- 3 x 50y kick on 55"
--- 100y swim on 1'25"
--- 5 rounds and descend by round
Set 2:
--- 3 x 100y pull, then 300y swim
--- 3 x 100y pull, then 200y swim
--- 3 x 100y pull, then 100y swim
--- all on 1'30" per 100y pace
100y warm down

1 hr, 3200y

--
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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 19 14:13:29 2019, 美东)

2019/4/19 Fri
//stretch//
900y warm up
Set 1: 3 rounds
--- 3 x 100y
--- first last 10y fast
--- second last 20y fast
--- thrid last 30y fast
--- all on 1'35“
Set 2:
--- 12 x 50y on 1'
--- odd strong stroke, IM order
--- even easy free
Set 3: 2 rounds
--- 2 x 100y on 1'30", first 25y fast
--- 2 x 50y on 55", descending by rounds

55 min, 3000y
--
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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 Apr 22 21:56:20 2019, 美东)

2019/4/22 Mon
//sprint//
350y warm up
Set 1: 3 rounds
--- 100y on 1'35", rounds 1 and 3 mid 10y of each 25y fast, round 2 fast/
easy by 25y
--- 2 x 50y on 55", last 15y fast
Set 2: 2 rounds
--- 100y on 1'35", 75y free build + 25y stroke
--- 4 x 50y on 55", round 1 stroke, round 2 free
Set 3: with paddles
--- 100y on 1'35", last 50y minimal breathing
--- 6 x 50y on 55", odd strong even distance per stroke
Set 3:
--- 2 x 100y all out on 2'
--- 200y easy
--- 100y all out on 2'
--- 100y easy

55 min, 2550y

--
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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 Apr 24 08:11:55 2019, 美东)

2019/4/24 Wed
//IM and stroke//
300y warm up
Set 1:
--- 3 x 200y pull on 3', with paddles
--- 6 x 100y on 1'55", kick/swim by 25y
Set 2:
--- 100y fly on 1'40"
--- 4 x 200y IM on 3'40"
--- 2 x 100y back on 1'50"
--- 3 x 200y IM on 3'30"
--- 3 x 100y breast on 1'55"
--- 2 x 200y IM on 3'25"
--- 4 x 100y free on 1'35"
--- 200y IM fast
50y warm down

1 hr 25 min, 4550y

--
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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 28 08:56:57 2019, 美东)

2019/4/28 Sun
//long course meters//
400m warm up
Set 1:
--- 4 rounds of 3 x 50m
--- 25m head up swim + 25m smooth
--- 50m build
--- 50m 6 strokes fast/easy alternating
--- all 50m on 55"
Set 2:
--- 4 x 100m on 1'50": 25m build up + 50m 8 strokes fast/easy alternating +
25m breathing on 3rd stroke
--- 4 x 150m on 2'50": 10 strokes fast/easy alternating for the middle 50m
--- 3 x 200m on 3'30": first one breathing on 3rd stroke, second on build,
third one smooth to easy

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 (Mon Apr 29 15:42:29 2019, 美东)

2019/4/29 Mon
//distance//
300y warm up
Main set:
--- 2 x 50y, then 100y
--- 3 x 50y, then 200y
--- 4 x 50y, then 300y
--- 5 x 50y, then 400y
--- 6 x 50y, then 500y
--- The goal is to keep all 50s and 100s at the same pace.
--- All 50s on 55" and all 100s have no more than 30" rest after

50 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 (Wed May  1 08:14:39 2019, 美东)

2019/5/1 Wed
//stretch//
500y warm up
Set 1: with fins
--- 12 x 50y on 50", 15y fast kick + 10y easy + 25y technical swim
--- 6 x 100y on 1'30", descending
Set 2: 3 rounds
--- 3 x 50y on 55", 25y kick + 25y build up swim
--- 100y on 1'30", descending by round
Set 3: 3 rounds
--- 75y on 1'15"
--- 100y on 1'35"
--- 125y on 1'55"
--- first 50y smooth for all, and then strong for the remaining distance
Set 4:
--- 400y: 50y stroke + 300y free + 50y choice
--- 400y: 100y stroke + 200y free + 100y choice
--- 400y: 150y stroke + 100y free + 150y choice

1 hr 25 min, 4550y
--
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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  3 14:06:24 2019, 美东)

2019/5/3 Fri
//sprint//
350y warm up
Set 1: 3 rounds
--- 50y on 1', 25y smooth + 25y build
--- 100y on 1'40", middle 50y strong
--- 150y on 2'20", middle 50y strong
Set 2: 2 rounds
--- 2 x 100y on 1'40", descending, last 25y build
--- 50y on 1', fast/easy by 25y
--- 50y on 1', middle 25y fast
Set 3: with fins
--- 4 x 50y fast on 1',
--- 100y fast on 2'
--- 4 x 25y fast on 30"
200y smooth pull
100y easy kick

55 min, 2550y
--
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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 May  8 08:27:11 2019, 美东)

2019/5/8 Wed
//kick n pull//
300y warm up
Set 1: with fins and paddles
--- 300y on 4'30", 3 x 100y on 1'45"
--- 300y on 4'30", 4 x 75y on 1'15"
--- 300y on 4'30", 6 x 50y on 55"
--- 300y on 4'30", 6 x 25y on 35"
--- all 300s with long stroke, all short distances are fast with minimal
breathing for the last 25y
--- 100y easy
Set 2: 5 rounds
--- 150y with paddles and buoy on 2'20"
--- 3 x 100y on 1'30", 1'35", 1'25", 1'35", 1'20" by round

1 hr 25 min, 4900y

--
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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 10 14:12:13 2019, 美东)

2019/5/10 Fri
//distance//
400y warm up
Set 1:
--- 500y pull, then 100y fast
--- 400y pull, then 100y fast
--- 300y pull, then 100y fast
--- 200y pull, then 100y fast
--- 100y pull, then 100y fast
--- all pull with paddles and buoy on 1'30" pace, all 100y fast on 1'40"
--- 50y easy
Set 2:
--- 150y on 2'30"
--- 100y on 1'40"
--- 50y on 50"
--- all middle 50y fast
250y easy kick and pull as warm down

1 hr, 3000y
--
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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 12 09:02:48 2019, 美东)

2019/5/12 Sun
//long course meters//
300m warm up
--- 4 x 200m pull on 3'40"
--- 6 x 50m swim on 1', odd easy even fast
--- 3 x 200m pull on 3'30"
--- 4 x 50m swim on 1', descending
--- 100m easy on 2'
--- 200m fast on 3'20"
--- 100m fast
100m easy as warm down

1 hr, 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 May 13 21:55:49 2019, 美东)

2019/5/13 Mon
//stretch//
450y warm up
Set 1:
--- 8 x 50y on 50", odd DPS even build
--- 8 x 25y on 30", odd kick even swim in IM order
--- 5 x 200y on 3'10", descending
--- 100y easy
Set 2: with fins
--- 8 x 100y on 1'40"
--- odd 25y kick + 75y swim
--- even 50y kick + 50y swim
--- kicks are hard and swims are easy

55 min, 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 May 19 09:35:33 2019, 美东)

2019/5/16 Thur
//fun day//
Total 1500y
45 min
--
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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 19 09:38:13 2019, 美东)

2019/5/19 Sun
//long course meters//
400m warm up
8 x 50m on 1', build
4 x 100m on 2'
400m on 7', then 1' rest
6 x 50m on 1', odd easy even strong
3 x 100m hard on 1'45"
300m strong
100m easy as warm down

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 (Fri May 24 08:01:12 2019, 美东)

2019/5/22 Wed
//distance//
200y warm up
Set 1: 2 rounds
--- 3 x 50y on 1', kick/swim by 25y
--- 100y swim on 1'40"
Set 2:
--- 100y pull, 100y pull with paddles, 100y fast swim
--- 200y pull, 150y pull with paddles, 100y fast swim
--- 300y pull, 200y pull with paddles, 100y fast swim
--- 400y pull, 250y pull with paddles, 100y fast swim
--- 500y pull, 300y pull with paddles, 100y fast swim
--- all pull on 1'30" per 100y pace, all 100y fast swim on 1'35"
100y warm down

1 hr 5 min, 3800y
--
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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 24 08:07:09 2019, 美东)

2019/5/24 Fri
//long course meters, stretch//
300m warm up
Set 1: 4 rounds, al with fins
--- 50m kick on 1'
--- 50m back on 1'
--- 50m free on 1'
Set 2: 2 rounds
--- 3 x 50m drill on 1'
--- 100m swim on 1'45", fast/easy by 25m
Set 3: 2 rounds
--- 4 x 50m fast on 55"
--- 3 x 100m on 1'40", 1'45", 1'50"
--- 4 x 150m pull on 2'45", nice and long

1 hr 15 min, 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 (Tue May 28 23:15:08 2019, 美东)

2019/5/26 Sun

1.2 mile open water race

31'29"

19/117 of men's overall


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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 28 23:19:47 2019, 美东)

2019/5/28 Tue
//distance//
250y warm up
Set 1:
--- 4 x 75y on 1'35"
--- stroke/free/stroke by 25y
Set 2:
--- 20 x 25y on 30", descending 1-4, 5-8,...
--- 500y pull on 7'30"
--- 10 x 50y on 1', descending 1-5 and 5-10
--- 2 x 250y pull on 3'45"
--- 100y fast on 1'30" (did 1'15")
100y easy as 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 (Mon Jun 10 21:20:47 2019, 美东)

2019/5/31 Fri
//long course meters and taper//
2500m
50 min
--
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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 10 21:23:21 2019, 美东)

2019/6/10 Mon
//IM//
200y warm up
8 x 100y in IM order, kick/left arm/right arm/swim by 25y, 10" rest
8 x 75y in IM order, kick/drill/swim by 25y, 10" rest
4 x 50y swim in IM order on 1'
100y easy
8 x 25y fast in IM order on 30", IM order
400y easy pull

55 min, 2500y
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