写在水的另一端，2011。(训练日记)

retina

2011/5/9 Monday
//IM//
300y warm up
300y IM kick: 100y dolphin + 100y flutter + 100y breast
Main set:
------ 8 x 50y free pull on 45”, 400y IM
------ 6 x 50y back pull on 50”, 300y IM
------ 4 x 50y breast pull on 55”, 200y IM
------ 2 x 50y fly pull on 60”, 100y IM
------ all pull with pull buoy
50y all out free sprint

1hr, 2650y

retina

2011/5/10 Tuesday
//mid-distance//
200y warm up
5 x 125y kick on 3’: 75y kick on the side + 50y kick on the back
25y easy
12 x 25y on 40”, breathe 1 time, 2 times, 3 times…6 times, 6 times, 5 times…1 time
10 x 100y on 2’: the goal is to breathe < 2 times in the last 25y
Main set:
------ 8 x 200y on 3’10”
------ the goal is to breathe < 2 times and swim fast in the first 25y
100y warm down

1 hr 20min, 3850y

retina

2011/5/12 Thursday
//distance//
200y warm up
Hypoxia set:
------ 8 x 100y on 2’
------ no more than 2 breathes on 1st, 2nd , 3rd, 4th 25y for 100y #1, #2, #3, #4, then repeat
Main set:
------ 4 x 800y on 13’20”
------ my timings were: 12’03”, 12’09”, 12’02”, 11’45”

1hr 20min, 4200y

retina

2011/5/16 Monday
//mid-distance//
200y warm up
Do the following twice:
------ 4 x 25y underwater kick on 45”
------ 2 x 50y side dolphin kick on 1’15”
------ 100y flutter kick on the back on 2’30”
Main set:
------ 9 x 200y on 3’05”
------ the goal is to breathe on earlier than the 4th stroke after each wall
200y warm down

1hr, 2800y

retina

2011/5/17 Tuesday
//strokes//
200y warm up
5 x 225y:
------ 100y swim + 75y drill (right arm, left arm, fists) + 50y kick on the back
------ odd are free, even are strokes
25y easy
Heart rate set: 8 x 75y free on 1’10”
Dolphin kick set: 5 x 150y dolphin kick on the back with fins and pull buoy between legs on 3’
Main set:
------ 100y free on 1’40”
------ 25y fly + 75y free on 1’45”
------ 50y fly + 50y free on 1’50”
------ 75y fly + 25y free on 1’55”
------ 50y easy
------ repeat the above in the same pattern for back and breast

1hr 30min, 4050y

retina

2011/5/19 Thursday
//intensive//
200y warm up
8 x 75y on 1’40”
------ 75y = 25y kick + 25y drill + 25y swim
------ 2 fly, 2 back, 2 breast, 2 free
3 rounds of 3 x 100y
------ round 1 free on 1’40”, round 2 IM on 1’50”, round 3 favorite stroke on ‘150”
------ descending within the 3 100y
50y easy
4 x 125y kick on 3’: choice of kick, descending
Main set:
------ 3 x 500y: 200y free + 100y stroke + 200y free, non-stop, 1’rest
------ 100y stroke: fly, back, breast
200y warm down

1hr 20min, 3950y

retina

2011/5/23 Monday
//IM/stroke//
300y warm up
6 x 125y IM with doubling free on 2’15”
8 x 25y on 30”, odd are favorite stroke, fast, even are free, easy
Main set:
------ 8 x 175y on 3’
------ 25y stroke + 50y free + 25y stroke + 50y free + 25y stroke
200y warm down

1hr, 2850y

retina

2011/5/24 Tuesday
//sprint//
300y warm up
10 x 50y free on 1’:
------ 25y easy + 25y over-kicking
------ odd breathing on the right, even breathing on the left
Heart rate set: 8 x 75y
------ odd are IM on 1’15”
------ even are free on 1’05”
------ descending by pairs
50y easy
Main set:
------ 10 x 100y on 2’, timings should on or below 1’20”
------ 50y easy on 2’
------ 12 x 50y on 1’, timings should on or below 40”
------ 50y easy on 2’
------ 14 x 25y on 40”, timings should on or below 16”
100y warm down
1hr 30min, 3600y

retina

2011/5/25 Wednesday
//mid-distance//
400y warm up
1000y non-stop swim: 400y free + 300y back + 200y breast + 100y fly
4 rounds of 3 x 50y: rounds 1 and 3 are kicking on 1’10”, rounds 2 and 4 are swim on 1’
Main set:
------ 10 x 300y on 4’45”
------ my timings are about 4’15” ± 5” each

1hr 30min, 5000y

retina

2011/5/26 Thursday
//threshold 100’s//
200y warm up
Main set:
------ 50 x 100y on 1’30”
------ my timings were: 1’20” on 1st, ~1’24” till the 15th, ~1’25” till the 30th, ~1’26” till the 40th, ~1’27” for the last 10’s.

1hr 30min, 5200y

小女子

发现训练量又大了,想问一下楼主,你们训练收费是不是按月收的?有没有规定一周上几节课(或可以上几节课)?一节课课时是多少?(这个是教练根据训练需要安排时间还是已经有时间规定呢)

retina

2011/5/28 Saturday
//intensive, 50m pool//
100m warm up
Main set:
------ 1400m free, 20” rest at 700, negative split
------ 600m back pull with buoy
------ 400m IM
------ 200m stroke (I did back)
------ 800m free, 10” rest at 400, negative split
------ 300m back pull with buoy
------ 200m IM
------ 100m stroke (I did breast)
------ 100m choice
------ 200m back
------ 100m IM
------ 50m stroke fast (I did fly)
------ 50m choice

1hr 45min, 4600m

retina

回复 131# 小女子

哇。。你看的真仔细啊。。。这周不知道教练怎么想的，把量给提上去了。

训练收费可以包月，也可以按次买。如果包月，每周一共有十三四场训练课，有的安排在清晨，有的安排在中午，有的安排在晚上，以适应不同人的时间安排。因为大家都是成年人，要上班，都是业余时间练。基本上不管你早上，中午还是晚上游，一周都能有四五场训练符合你的时间要求。如果你有时间有精力，十几场训练你都去都没问题。不会去少了被教练骂什么的，都靠自己，本来也都是自己出钱的。 训练每节课的课时是事先定好的，别的时间还有别的队训练或者对公众开放什么的。我每天的日记都有记时间，一般平均一个半小时吧。最短的一个小时，最长的两个小时。

训练收费如果按次买，一次买个十几二十次有点优惠。有些人喜欢穿梭于各个俱乐部训练，会有人选用这种收费方式。

小女子

从这个安排上就可以知道那边的游泳发展的程度是比我国快速和完善很多的,所以也有很多方式和方法值得我们借鉴学习的,谢谢楼主!同时也希望你可以不断提供这方面的信息给我们

retina

回复 134# 小女子

我对现在国内的状况不了解，但是我感觉国内一般就是扫盲班或者就是专业运动员，只抓两头，缺乏中坚力量。你什么时候也介绍一下国内的情况？