[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）

2010/5/21 Friday
//early morning long course practice //
300m warm up
300m swim at choice
200m IM drills in reverse IM order
4 x 50m on 1’, build
200m kick of choice then 100m free, no rest
4 x 300m free, odds are pull, even are swim
4 x 150m free
2 x 200m pull, stretch out
100m warm down

3600m total (1hr 20min)

2010/5/21 周五
//清晨50m长池练习//
300m 热身
300m 自选泳姿游
200m 混分解练习，按混的逆顺序
4 x 50m 1’包干, 加速游
200m 自选打水，之后100m自, 之间无休息
4 x 300m 自, 单数夹浮子手部练习, 双数游
4 x 150m 自
2 x 200m 夹浮子手部练习, 伸展开
100m 冷身

总量 3600m (1小时20分)

2010/5/22 Saturday
//long course morning practice, distance training//
400m warm up
2 x 800m, first one stretch out, second one fast, 30” rest
8 x 50m recovery set: 2 kicks, 2 drills, 2 strokes, 2 free, all easy, 5” rest
2 x 400m, first one stretch out, second one fast, 30” rest
8 x 50m recovery set
2 x 200m, first one stretch out, second one fast, 20” rest
8 x 50m recovery set
2 x 100m, first one stretch out, second one fast, 20” rest
8 x 50m recovery set as warm down

5000m total (1hr 45min)

2010/5/22 周六
//清晨50m长池练习, 长距离训练//
400m 热身
2 x 800m, 第一个舒展游, 第二个快游, 30” 休息
8 x 50m 恢复: 2个打水, 2个分解练习, 2个非自, 2个自, 都放松游, 5” 休息
2 x 400m, 第一个舒展游, 第二个快游, 30” 休息
8 x 50m 恢复
2 x 200m, 第一个舒展游, 第二个快游, 20” 休息
8 x 50m 恢复
2 x 100m, 第一个舒展游, 第二个快游, 20” 休息
8 x 50m 恢复，作为冷身

总量5000m (1小时45分)

2010/5/24 Monday
//work on the 200//
250y warm up
4 x 100y free: odd are 25y kick + 50y drill + 25y swim, even are 100y swim descending
4 x 100y IM on 2’ descending
200y free medium on 4’
3 x 150y on 2’45”: 75y IM with no free + 75y free
200y free all out (I did 2’36”)
3 x 100y on 2’15”: 50y kick + 50y swim
200y free all out (I did 2’38”)
100y warm down

2500y total (1hr)

2010/5/24 周一
//200码重点练习 //
250y 热身
4 x 100y 自: 单数25y 打水 + 50y 分解练习 + 25y 游, 双数100y 自要求一次比一次快
4 x 100y 混2’包干，要求一次比一次快
200y 自，中速游4’包干
3 x 150y 2’45”包干: 75y 无自混 + 75y 自
200y 自，全力游 (我游了2’36”)
3 x 100y 2’15”包干: 50y 打水 + 50y 自
200y自，全力游 (我游了2’38”)
100y 冷身

总量2500y (1小时)

2010/5/25 Tuesday
//IM Day//
600y warm up
3 rounds of 4 x 75y
------ 1st round: 25y free + 25y drill + 25y free, the drills are in IM order
------ 2nd round: 25y stroke + 25y free + 25y stroke, the strokes are in IM order
------ 3rd round: all free, descending
8 x 50y on 1’10” (35” swim + 35” rest)
------ the last 4 x 50y: bite goggles in mouth to practice goggles off swimming after bad diving
5 x 200y IM, 1’ rest
------ 50y fly is kick, all other strokes are swim
------ 50y back is kick, all other strokes are swim
------ 50y breast is kick, all other strokes are swim
------ 50y free is kick, all other strokes are swim
------ all swim, fast (I did around 2’57”)
// all kick are on the back, should be fast kicking. The focus for swimming in this set is to work on hand position. Fly: thumbs enter water first. Back: pinkies enter water first. Beast and free: middle fingers lead the hand. //
8 x 50y on 1’ as warm down

3300y total (1hr 30min)

2010/5/25 周二
//个人混合泳训练 //
600y 热身
4 x 75y，重复三轮
------ 第一轮: 25y 自 + 25y 分解练习 + 25y 自, 分解练习按混的顺序进行
------ 第二轮: 25y 非自 + 25y 自 + 25y 非自, 非自按混的顺序进行
------ 第三轮: 全部自, 要求一个比一个快
8 x 50y 1’10”包干 (35” 游 + 35” 休息)
------ 最后4 x 50y: 泳镜叼在嘴中，作为跳水时冲掉泳镜的针对训练
5 x 200y 混, 1’休息
------ 50y 蝶为打水，其他泳姿都是游
------ 50y仰为打水，其他泳姿都是游
------ 50y蛙为打水，其他泳姿都是游
------ 50y自为打水，其他泳姿都是游
------ 全部为游，快速游(我大概 2’57”)
// 所有打水都是仰面打水，要求快速. 在游的部分，重点注意手的方向。蝶泳时大拇指先入水，仰泳时小拇指先入水。蛙泳和自由泳都是中指引领。//
8 x 50y 1’包干作为冷身

总量3300y (1小时 30分)

2010/5/26 Wednesday
//techniques day//
5 x 100y: odd are free, smooth and stretch out, even are short axis stroke (fly or breast)
------ for 100y fly/breast: 25y drill + 50y kick on the back + 25y swim
9 x 50y fast swim with double under water kicking at starts and turns
------ 2 x 50y fly on 1’
------ 2 x 50y breast on 55”
------ 2 x 50y back on 50”
------ 3 x 50y free on 45”
50y easy
6 x 100y kick of choice on 2’30” (I had problems…)
4 x 300y free with bilateral breathing (goals: breathing on both sides should be equal; speed is kept consistent; patterns in the 4 of 300y are different from each other)
------ 1st 300y: 150y on right then 150y on left
------ 2nd 300y: 3 strokes on each side alternating
------ 3rd 300y: breathe on the 3rd stroke
------ 4th 300y: switch side by 25y
//coach’s comment: one should not have uncomfortable or weak side for breathing.//

2800y total (1hr 20min)

2010/5/26 周三
//技术训练//
5 x 100y:单数为自, 流畅伸展开, 双数为短轴泳姿(蝶或蛙)
------ 100y 蝶或蛙: 25y 分解练习 + 50y 仰面打水 + 25y 游
9 x 50y 快速游，要求出发和转身以后水下打水时间是正常的两倍
------ 2 x 50y 蝶1’包干
------ 2 x 50y 蛙55”包干
------ 2 x 50y 仰50”包干
------ 3 x 50y 自45”包干
50y 放松
6 x 100y 自选打水, 2’30”包干（我有困难。。。）
4 x 300y 双侧呼吸自 (要求: 两边呼吸一样多; 保持匀速; 4次游的呼吸方式要各自不同)
------ 第一个300y: 150y 右侧呼吸然后150y左侧呼吸
------ 第二个 300y: 每侧呼吸三次，然后换到另一侧
------ 第三个 300y: 每三划呼吸一次
------ 第四个 300y: 以25y为单位换侧呼吸
//教练评语:呼吸不应该有不习惯的一侧.//

总量2800y (1小时20分)

2010/5/28 Friday
//early morning long course practice, kicking day //
100m warm up
600m: odd are free on 1’50”, even are kick on 3’
------ all kicks are on the back
------ 1st kick is dolphin, 2nd kick is flutter, 3rd kick is breast
7 x 100m kick on 2’30”: fins on, pullie between thighs
100m easy
5 rounds of 3 x 50m free: in each round, 1st on 1’, 2nd on 55”, 3rd on 50”
50m easy
5 x 150m free: 1st on 3’, 2nd on 2’54”, 3rd on 2’48”, 4th on 2’42”,
5th on 2’36”
50m easy

3100m total (1hr 20min)

2010/5/28 周五
//清晨50m长池练习, 重点是打水//
600m: 单数自1’50”包干, 双数打水3’包干
------ 所有打水都仰面
------ 第一个打水是蝶腿, 第二个打水是仰/自腿, 第三个打水是蛙腿
7 x 100m 打水2’30”包干: 戴蹼, 大腿之间夹浮子
100m 放松
5 轮 3 x 50m 自: 每轮里面, 第一个50m 1’包干, 第二个50m 55" 包干, 第三个50m
50" 包干
50m 放松
5 x 150m 自: 第一个3’包干,第二个2’54”包干,第三个2’48”包干,第四个2’42”
包干, 第五个2’36”包干
50m 放松

总量 3100m (1小时20分)

2010/6/1 Tuesday
//late for team training, did self-practice//
400y warm up
100y free 10” rest
200y free 20” rest
300y free 30” rest
400y free 40” rest
500y free 50” rest
400y free 40” rest
300y free 30” rest
200y free 20” rest
100y free 10” rest
200y warm down

3100y total (1hr)

2010/6/1 Tuesday
//没赶上队里的训练，自己玩了 //
400y 热身
100y 自 10” 休息
200y 自 20” 休息
300y 自 30” 休息
400y 自 40” 休息
500y 自 50” 休息
400y 自 40” 休息
300y 自 30” 休息
200y 自 20” 休息
100y 自 10” 休息
200y 冷身

总量3100y (1小时)

2010/6/2 Wednesday
//aerobic training//
150y warm up
All free for the whole set:
------ starting from 50y, then double up till 800y
------ subtract 75y each time from 800y, all the way down
------ finish at 0, or time up
------ I finished: 50y, 100y, 200y, 400y, 800y, 725y, 650y, 575y, 500y, 425y, 350y, 275y

5200y total (1hr 30min)

2010/6/2 周三
//有氧训练//
150y 热身
以下练习全部为自由泳:
------ 从50y开始, 然后距离翻倍一直到 800y
------ 从800y每次减75y
------ 一直减到零, 或者用完训练时间为止
------ 我完成: 50y, 100y, 200y, 400y, 800y, 725y, 650y, 575y, 500y, 425y, 350y, 275y

总量5200y (1小时30分)

2010/6/4 Friday
//self practice, tapering for the meeting on Sunday//
400y warm up
4 x 75y in IM order, 50y kick + 25y easy stroke
100y easy
Do the following for breast, free and fly:
------ 2 x 25y: half lap fast then half lap easy
------ 50y all out sprint
------ 50y easy
200y IM
200y warm down

1650y total (1hr)

2010/6/4 周五
//自己玩, 为周日的比赛做准备//
400y 热身
4 x 75y 按混的顺序50y 打水 + 25y 放松游
100y 放松
以蛙，自，蝶做以下练习:
------ 2 x 25y: 前半快速后半放松
------ 50y 全速冲刺
------ 50y 放松
200y 混
200y 冷身

总量 1650y (1小时)

2010/6/5 Saturday
//long course morning practice, tapering for tomorrow’s meet//
400m warm up
5 x 200m free: 50m fists + 50m finger tip drag + 50m right arm + 50m left arm
------- in single arm free, keep the non-pulling arm at the side of body, no extending
4 x 200m descending
4 x 50m in reverser IM order, warm down

2400m total (1hr)

2010/6/5 Saturday
//清晨50m 长池训练，为明天比赛减量练习 //
400m 热身
5 x 200m 自: 50m 握拳自 + 50m 指尖擦水+ 50m 右臂+ 50m 单臂
------- 做单臂自的时候，不推水的手臂放体侧，不要前伸
4 x 200m 时间逐减
4 x 50m 混的逆向顺序, 放松冷身

总量2400m (1小时)