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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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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 17 23:03:13 2019, 美东)

2019/6/17 Mon
//stretch//
100y warm up
Set 1: 3 rounds
--- 4 x 75y on 1'10"
--- round 1: 25y kick + 50y swim
--- round 2: 25y overkick swim + 50y regular swim
--- round 3: distance per stroke
Set 2: 2 rounds
--- 3 x 200y pull on 3'15" and 3" for round 1 and 2
--- 4 x 25y on 30", fast/easy by 12.5y
100y warm down

45 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 Jun 18 22:39:49 2019, 美东)

2019/6/18 Tue
//kick n pull//
250y warm up
Set 1:
--- 16 x 25y on 30"
--- odd max underwater kick then easy
--- even swim without kick, leg drag
Set 2: 2 rounds
--- 400y pull on 6', breathe every 3 strokes
--- 4 x 100y kick on 2'10"
--- 200y fast swim for round 1  and 100y fast for round 2

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 (Fri Jun 21 01:44:38 2019, 美东)

2019/6/20 Thur
//fun day//
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 (Mon Jun 24 23:38:39 2019, 美东)

2019/6/24 Mon
//kick n pull//
150y warm up
Set 1: 3 rounds
--- 300y on 4'30", neg split and descending by round
--- 3 x 75y on 1'15", 2 fast and 1 easy
--- all pull with paddles and buoy
--- 25y easy after all 3 rounds
Set 2:
--- 100y kick on 1'40", then 200y on 3'
--- 2 x 100y kick on 1'40", then 200y on 3'
--- 3 x 100y kick on 1'40", then 200y on 3'
--- all with fins, 200y descending

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 (Mon Jul  1 21:10:04 2019, 美东)

2019/7/1 Mon
//sprint//
450y warm up
Set 1:
--- 3 x 200y pull with buoy on 3'30"
--- 3 x 150y pull with buoy and paddles on 2'45"
--- 3 x 100y swim with fins and paddles on 1'45"
--- increasing effort 1-9
--- 150y easy pull
Set 2:
--- 10 x 25y on 30"
--- odd half fast half easy, even all fast
300y easy pull as warm down

50 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 Jul  2 23:33:10 2019, 美东)

2019/7/2  Tue
//distance, long course meters//
300m warm up
Set 1:
--- 8 x 50m on 1'10"
--- 2 x (2 drills/2 free)
Set 2:
--- 2 x 400m pull on 7'30", breathing every 3
--- 50m easy
--- 4 x 100m on 2', best average
--- 50m easy
--- 300m pull on 6'
150m easy as warm down

1 hr, 2500m
--
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发信人: dukimu (..), 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  3 15:00:32 2019, 美东)

赞坚持👍

--
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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  8 21:10:58 2019, 美东)

谢谢围观

【 在 dukimu (..) 的大作中提到: 】
: 赞坚持�9�1



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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  8 21:14:42 2019, 美东)

2019/7/8 Mon
//distance//
400y warm up
Set 1: 3 rounds
--- 50y, then 200y build with 30" rest
--- 50y, then 150y build with 20" rest
--- 50y, then 100y build with 10" rest
--- 50y, then 50y build with 5" rest
--- round 1 50y all fast
--- round 2 50y all pull
--- round 3 50y all kick
--- all 50y with 10" rest
100y easy pull as 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 (Sun Jul 14 16:20:06 2019, 美东)

2019/7/10 Wed
//LCM, stretch//
1 hr 15 min, total 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 (Sun Jul 14 16:21:27 2019, 美东)

2019/7/13 Sat
1-mile open water swim meet

27'30"

史差成绩
--
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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 Jul 14 16:26:14 2019, 美东)

2019/7/14 Sun
//LCM//
200m warm up
Set 1:
--- 4 x 50m free on 55"
--- 4 x 50m stroke on 1'05"
Set 2:
--- 2 x 150m free, neg split, on 2'45"
--- 2 x 150m pull, on 3'
--- 2 x 100m kick with fins on 2'
--- 2 x 50m easy pull on 1'
--- 2 x 150m free, neg split, on 2'45"
---2 x 150m back/breast/free by 50m on 3'15"
Set 3:
--- 2 x 50m kick with fins
--- 2 x 50m pull
--- 2 x 50m easy as warm down

55 min, 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 (Wed Jul 17 08:44:48 2019, 美东)

2019/7/17 Wed
//LCM, kick n pull//
100m warm up
Set 1:
--- 9 x 100m kick/swim by 50m,
--- 1-3 on 2'10", 4-6 on 2'05", 7-9 on 2'
Set 2: 2 rounds
--- 4 x 50m kick on 1'10"
--- 100m smooth swim on 2'
Set 3:
--- 3 x 300m pull on 5'15"
--- 2 x 200m pull on 3'30", with paddles
--- 100m fast wtih paddles and fins

1 hr 10 min, 3000m

--
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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 20 08:54:56 2019, 美东)

2019/7/18 Thur
//LCM, sprint//
2 x 150m
10 x 25m sprint with 10" rest
4 x 100m all out on 4", 50m easy after each

35 min, 1150m
--
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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 20 09:00:50 2019, 美东)

2019/7/20 Sat
//LCM//
200m warm up
Set 1: all with fins
--- 100m fast on 1'45", 100m smooth on 1'50"
--- 100m fast on 1'45", 200m smooth on 3'40"
--- 100m fast on 1'45", 300m smooth on 5'30"
--- 100m fast on 1'45", 400m smooth on 7'20"
--- 3 x (100m with last 25m build + 100m fast), all on 1'45"
--- 200m easy
Set 2: kick with fins
--- 100m easy, then 50m fast
--- 4 rounds
Set 3:
--- 3 x 100m on 1'50", middle 25m fast
--- 3 x 50m back on 1'10", descending
--- 2 rounds
Set 4: all pull
--- 2 x 100m on 1'50", middle 50m fast
--- 2 x 50m fast on 1'
--- 2 rounds
Set 5:
--- 6 x 50m stroke on 1'15", smooth
--- 200m easy as warm down

1 hr 55 min, 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 (Thu Jul 25 21:04:12 2019, 美东)

2019/7/24 Wed
//sprint//
300y warm up
Set 1: 3 rounds
--- 25y kick
--- 50y drill
--- 75y swim
Set 2: 2 rounds
--- 50y on 1', first 15y fast
--- 75y on 1'15", middle 25y fast
--- 50y on 1', build
--- 100y easy after 2 rounds
Set 3: 3 rounds
--- 150y neg split on 2'15"
--- 100y kick/swim by 25y on 1'50"
--- 50y fast on 50"
--- 50y easy
--- rotate the order of 150y, 100y and 50y between rounds
200y easy as warm down

50 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 (Thu Jul 25 21:10:12 2019, 美东)

2019/7/25 Thur
//LCM, fun day//
200m warm up
Set 1:
--- 4 x 50m free on 1'15", descending
--- 4 x 50m stroke on 1'15"
--- 4 x 50m free on 1'15", 25m easy 25m fast
--- 4 x 50m drill on 1'30", 25m single arm free + 25m head up free
--- 4 x 50m free on 1'15", odd easy even fast
Set 2: team relay
--- did 50m breast and 50m free for the relay

45 min, 1300m
--
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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 27 09:09:14 2019, 美东)

2019/7/27 Sat
//LCM//
100m warm up
Set 1: 2 rounds, fins on
--- 150m, middle 50m fast kick
--- 2 x 100m, breathe every 7th stroke
--- 3 x 50m fast
--- 20" rest after each
Set 2: 2 rounds, paddles and buoy
--- 50m
--- 100m
--- 150m
--- 200m
--- last 50m strong for all, 15" rest after each
Set 3: 2 rounds
--- 300m neg split
--- 2 x 150m, first 50m and 100m are stroke
--- 3 x 100m descending
--- 2 x 50m, 25m kick + 25m easy swim
--- 100m easy
Set 4:
--- 4 x 50m on 1'10", odd stroke even free
--- 100m easy as warm down

1 hr 45 min, 4600m
--
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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 31 13:02:05 2019, 美东)

2019/7/31 Wed
//LCM distance//
200m warm up
--- 2 x 250m: 200m strong + 50m easy
--- 6 x 200m on 3'45", 150m strong + 50m easy
--- 3 x (3 x 100m on 1'45", 2 strong 1 easy)
--- 6 x 100m on 1'50", 50m fast + 50m easy
100m warm down

1 hr 10 min, 3500m
--
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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  1 21:25:12 2019, 美东)

2019/8/1 Thur
//LCM stretch//
400m warm up
2 x 300m on 5'10", long and build
2 x 150m on 2'45", free/back/free by 50m
4 x 100m pull on 1'55", neg split
6 x 50m on 1', overkick swim
2 x 150m swim with fins on 2'45", breathe on 3/5/7 by 50m
4 x 50m on 1'10", 25m drill + 25m swim, IM order

55 min, 2500m
--
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