[游泳日记] 写在泳池的另一端（专业教练制定俱乐部每日训练计划）

2010/4/22 Thursday
//backstroke and freestyle day//
450y warm up
5 x 150y on 2’45”: first 75y are built up with non-free, last 75y are built down with free
7 x 100y free on 1’30”, 1’30”, 1’30”, 1’25”, 1’30”, 1’20”, 1’30”
Test heart rate: mine was 150
100y easy, test heart rate again: mine dropped to 130
10 x 200y: odd are back (on 4’), even are free (on 3’30”)
------ 1st, 3rd back and 2nd, 4th free are 50y fast + 100y smooth + 50y fast
------ 1st, 3rd free and 2nd, 4th back are 50y smooth + 100y fast + 50y smooth
------ 5th back and 5th free are all out fast
50y warm down
4050y total (1hr 30min)

2010/4/22 周四
//自和仰练习日 //
450y 热身
5 x 150y 2’45”一个包干: 前75y 非自，加速游,  后75y 自，减速游
7 x 100y 自，包干时间分别为 1’30”, 1’30”, 1’30”, 1’25”, 1’30”, 1’20”, 1’30”
立刻自测心律: 我的是 150
100y 放松, 再测心律: 我的降到 130
10 x 200y: 单数为仰(4’一个包干), 双数为自 (3’30”一个包干)
------ 第一第三个仰和第二第四个自为：50y 快 + 100y 中速流畅 + 50y 快
------ 第一第三个自和第二第四个仰为：50y 中速流畅 + 100y 快 + 50y 中速流畅
------ 第五个仰和第五个自全速快游
50y 冷身

总量4050y (1小时30分)

2010/4/25 Sunday
//50m long course, morning practice//
100m warm up
2 x 400m on 8’
4 x 200m on 3’30”
4 x 100m on 1’40”
100m warm down

2200m total (45min)

2010/4/25 周日
//50m长池, 清晨训练//
100m 热身
2 x 400m 8’包干
4 x 200m 3’30”包干
4 x 100m 1’40”包干
100m 冷身

总量2200m (45分钟)

2010/4/26 Monday
//IM day//
200y warm up
300y free, then 30” rest
4 x 100y: 75y free + 25y stroke (in IM order)
5 x 150y: first 3 are free on 2’30”, last two are IM with no free on 2’45”
3 x 300y: 225y free + 75y best stroke (I did 75y IM with no free)
200y warm down

2750y total (1hr)

2010/4/26 周一
//个人混合泳训练日 //
200y 热身
300y 自, 30”休息
4 x 100y: 75y 自 + 25y 非自 (按混的顺序)
5 x 150y: 前三个自2’30”包干, 后两个无自混 2’45”包干
3 x 300y: 225y 自 + 75y 个人拿手泳姿 (我游了75y 无自混)
200y 冷身

总量 2750y (1小时)

2010/4/27 Tuesday
//mixed day//
500y warm up
7 x 100y kick: 3 breast kick, 2 flutter kick with fins, 2 fly kick with fins
300y pull with pull buoy at ankle
4 rounds of 3 x 150y:
------ 60 sec rest between rounds
------ 150y in the 1st round are on 2’45”, 2nd round on 2’40”, 3rd round on 2’35”, 4th round on 2’30”
------- choice for all 150y, I did free
------- The goal is to keep heart rate at 80-90% maximum.
10 x 50y easy on 1’05” as warm down

3800y total (1hr 30min)

//maximum heart rate = 220 – age; my heart rate was around 130, should’ve moved to a faster lane…was lazy…//

2010/4/27 周二
//综合训练日//
500y 热身
7 x 100y 打水: 3个蛙腿, 2个戴蹼自腿, 2个戴蹼蝶腿
300y 自手练习，浮子夹在脚踝处
4 轮3 x 150y:
------ 每轮之间休息60秒
------ 第一轮里的150y 2’45”包干, 第二轮2’40”包干, 第三轮2’35”包干, 第四轮2’30”包干
------- 泳姿自选, 我游了自
------- 目标是保持心律在最高心率的80-90%.
10 x 50y 放松 1’05”包干作为冷身

总量3800y (1小时30分)

//最高心率 = 220 – 年龄; 我心率保持在130左右, 没有达到要求，应该自觉到更快的道去游…偷懒了…//

2010/4/28 Wednesday
//drills day//
750y warm up
3 rounds of 3 x 50y (easy-medium-fast): 1st round is free, 2nd round is non-free, 3rd round is IM
300y free: repeating 25y kick + 25y easy + 25y fist + 25y fast, nonstop
5 x 225y free on 30” rest: 50y fast fist + 50y easy + 125y over-kicking (slow arm but fast kick)
Test heart rate right after: Mine was 180
easy 50y and test heart rate again: mine dropped to 120
2 rounds of following:
------ 250y easy free on 4’30”
------ 5 x 25y all out sprint, choice of stroke, on 40” each
------ 25y easy

3475y total (1hr 30min)

//Coach’s tips on freestyle: check three points, head, hips and feet. Head should be looking down and water line is at top of head. Hips and feet should be at the water surface. Don’t kick over the water though. If you are not feeling feet at the surface, then they are not.//
//My comments: fist freestyle is really good for improving catch and pull, and fast fist freestyle is helpful to work on moving arms and pulling faster.//



2010/4/28 周三
//分解练习日//
750y 热身
3 x 50y (放松-中速-快速) 游三轮: 第一轮自, 第二轮非自, 第三轮混
300y自: 循环重复25y 打水 + 25y 放松 + 25y 握拳自 + 25y 快速自, 中间不停
5 x 225y 自 30” 休息: 50y 快速握拳自+ 50y 放松 + 125y 高速打水自 (手部动作慢但是打水处于高速状态)
立刻测心律: 我的是180
放松 50y 之后再测心律: 我的降到 120
以下做两轮:
------ 250y 放松自4’30” 包干
------ 5 x 25y 全速冲刺, 自选泳姿, 40” 包干
------ 25y 放松

总量3475y (1小时30分)

//教练点评自由泳：体会三点的位置，头，臀和脚。头部往下看，水线正好在头顶处。臀和脚正好在水面处。不要打水超过水面。如果没有感觉到脚在水面处，那它们就是不在。//
//我的体会：握拳自对于提高抱水和推水的水感非常好，快速握拳自对于练习提高移臂频率和推水速度很有帮助。//

2010/4/29 Thursday
//sprint day//
600y warm up
6 x100y dolphin kick on back, with fins, also pull buoy between legs, 20” rest
200y easy swim
8 x 50y free, 2 rounds of (stretch out – medium – medium – fast), 1st round fist swimming with donuts, 2nd round regular free
8 x 25y on 30”, first 4 are free, last 4 are non-free, odd are half lap easy then half lap sprint, even are half lap sprint then half lap easy
Multiple 50y all out sprint from the block, 100y easy in between.
------ I did 3 x 50y, fly, breast, free. (if not mistaken, timings were 30”, 36”, 28”)
200y warm down

2550y total (1hr 20min)

//Coach’s tips on starting from the block: Grab start and track start are both fine, all personal choice. Research shows grab start might be little bit more powerful, but minimum. Head down and relaxed, arms down and relaxed.//
//My comments: fist swimming with donuts are very good in terms of practicing high elbow catch and forearm pulling. Today I felt the difference between pull forward and pull upward. Regarding my timings in 50y sprints, it looks they are all improved by 2” from last year. Hopefully I didn’t heard wrong. Will confirm later in practice and swim meets.//
//Couple of guys in the team did 21-22’’ in 50y free, or2 ! //



2010/4/29 周四
//短距离训练日 //
600y 热身
6 x100y 仰面蝶腿, 戴蹼, 并且浮子夹两腿之间, 20”休息
200y 放松游
8 x 50y 自, (伸展 – 中速 – 中速 – 快速) 做2轮, 第一轮手握小橡皮圈, 第二轮正常自
8 x 25y 30”包干, 前4个自, 后4个非自, 单数前半段放松后半段冲刺, 双数反过来
若干50y 全速冲刺，跳发, 之间100y放松 .
------ 我冲了 3 x 50y, 蝶, 蛙, 自. (如果没听错, 时间分别是 30”, 36”, 28”)
200y 冷身

总量2550y (1小时20分)

//教练讲解跳发: 双脚并排和双脚前后都可以, 完全是个人选择. 研究显示并排能多发力一点，但是多出的非常少。头部和手臂都下垂，放松。//
//我的体会：手握橡皮圈自由泳对于提高高肘抱水和前臂推水非常有帮助。我今天第一次感觉到把身体往前推和往上推的区别。至于几个50y的测试成绩，貌似都比去年提高了2秒。希望没有听错吧。以后练习和比赛会有机会验证的。//
//队里的几个哥们50y自游了21-22秒的样子，太敬仰了！//

橡胶圈，类似握力器的样子，应该很便宜，我用了几次感觉对于水感的提高非常好，强力推荐。如果买不到，可以用练习握拳自游泳达到类似效果。

2010/5/2 Sunday
//long course 50m pool//
Late for practice, so just jumped in without warming up…
5 x 100m medium pace, 20” rest
500m easy, 20” rest
10 x 50m fast, 15” rest
500m easy

2000m total (40 min)

2010/5/2 周日
//50m长池//
去晚了，没有热身直接开始游
5 x 100m 中速, 20” 休息
500m 放松, 20” 休息
10 x 50m 快速, 15” 休息
500m 放松

总量 2000m (40分钟)

2010/5/3 Monday
//distance day//
200y warm up
7 x 50y on 50”
Rest intervals in the following set are all 30”
1000y free, nice smooth stretch out
300y IM, nice smooth stretch out
500y free, medium pace
200y IM, medium pace
200y free, fast
100y IM, fast
100y warm down

2950y total (1hr)

2010/5/3 周一
//长距离日//
200y 热身
7 x 50y 50”包干
以下项目之间的休息都是30”
1000y 自, 流畅伸展开
300y 混, 流畅伸展开
500y 自, 中速
200y 混, 中速
200y 自, 快速
100y 混, 快速
100y 冷身

总量 2950y (1小时)

2010/5/4 Tuesday
//kicking and sprint day//
450y warm up
6 x75y: 25y kick + 25y pull + 25y swim, odd are free, even are strokes
5 x 150y kick with fins on 2’45”: 25y underwater dolphin kick with no breathing + 50y easy flutter kick on back + 75y fast kick on back (odd are flutter, even are dolphin)
16 x 25y sprint on 30”
50y easy on 2’
8 x 50y sprint on 1’
50y easy on 2’
4 x 100y sprint on 2’30”
50y easy on 2’
150y warm down

3150y total (1hr 30min)

2010/5/4 周二
//打水和短距离冲刺练习日//
450y 热身
6 x75y: 25y 打水 + 25y 推水 + 25y 游, 单数自，双数非自
5 x 150y 戴蹼打水2’45”包干: 25y 水下蝶泳腿无呼吸 + 50y 仰面放松自腿 + 75y 仰面快速打水 (单数自腿，双数蝶腿)
16 x 25y 冲刺30”包干
50y 放松2’包干
8 x 50y 冲刺1’包干
50y 放松2’包干
4 x 100y 冲刺2’30”包干
50y 放松2’包干
150y 冷身

总量 3150y (1小时30分)

2010/5/5 Wednesday
//IM day//
600y warm up
600y:  each 100y = 50y free + 25y kick + 25y stroke
3 x 250y
------ 25y fly + 50y back + 75y breast + 100y free
------ 100y fly + 75y back + 50y breast + 25y free
------ 25y fly + 50y back + 75y breast + 100y free
5 rounds of 6 x 50y:
------ 5 medium free, then 1 fast stroke, 10” rest between each 50y
------ 4 medium free, then 2 fast stroke, 15” rest between each 50y
------ 3 medium free, then 3 fast stroke, 20” rest between each 50y
------ 2 medium free, then 4 fast stroke, 25” rest between each 50y
------ 1 medium free, then 5 fast stroke, 30” rest between each 50y
------ I did strokes in IM order
50y easy
100y kick with board, all out. I did 2’21”, last in the entire team…..
5 x 50y easy on 1’ as warm down
3850y total (1hr 30min)

2010/5/5 周三
//个人混训练日//
600y 热身
600y:  每个100y = 50y 自 + 25y 打水 + 25y 非自
3 x 250y
------ 25y 蝶 + 50y 仰 + 75y 蛙 + 100y 自
------ 100y 蝶 + 75y 仰 + 50y 蛙 + 25y 自
------ 25y 蝶 + 50y 仰 + 75y 蛙 + 100y 自
5 轮6 x 50y:
------ 5个中速自, 然后 1个快速非自, 每个50y之间10” 休息
------ 4个中速自, 然后 2个快速非自, 每个50y之间15” 休息
------ 3个中速自, 然后 3个快速非自, 每个50y之间20” 休息
------ 2个中速自, 然后 4个快速非自, 每个50y之间25” 休息
------ 1个中速自, 然后 5个快速非自, 每个50y之间30” 休息
------ 非自我按混的顺序游的
50y e放松
100y 扶板自腿打水, 全速. 我打了 2’21”, 全队最后一名。。。。。
5 x 50y 放松，1’包干，作为冷身
总量3850y (1小时30分)