[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）

2010/8/1 Sunday
//open water race, 2-mile//
Result: 47’24”

2010/8/1 周日
//2英里开水比赛//
成绩：47’24”

2010/8/3 Tuesday
//work on 200m, LCM//
100m warm up
300m free
100m IM kick
200m IM, 25m drill + 25m swim for each stroke
3 x 100m free, 50m alternate side kick (6 kicks per side) + 50m minimize SPL
6 x 50m build free on 1’40”
3 x 200m free on 3’45”, descending
3 x 200m IM on 4’30”, descending
2 x 200m pull with buoy at ankles on 4’30”, descending
100m warm down

2400m total (1hr 20min)

2010/8/3 周二
//重点练习200m, 50m长池//
100m 热身
300m 自
100m 混打水
200m 混, 每个泳姿25m 分解练习+ 25m 正常游
3 x 100m 自, 50m 侧身打水 (每侧六下轮换) + 50m 尽量减小划数
6 x 50m 自加速游1’40”包干
3 x 200m 自3’45”包干, 一个比一个快
3 x 200m 混4’30”包干, 一个比一个快
2 x 200m 脚踝夹浮子练手部动作4’30”包干, 一个比一个快
100m 冷身

总量2400m (1小时20分)

2010/8/4 Wednesday
//mixed day//
300y warm up
4 rounds of 3 x 25y on 35”
------ 1st 25y stretch out with minimal SPL
------ 2nd 25y medium fast pace trying to maintain the minimal SPL
------ 3rd 25y fast swim
8 x 50y on 1’10”, 2 for each stroke, 25y drill + 25y build
Main set:
3 x 100y free on 1’45”
3 x 200y free pull on 3’30”
2 x 300y IM on 5’30”
2 x 300y free pull on 5’00”
3 x 200y IM on 4”
2 x 100y free on 1’45”
100y warm down

4000y total (1hr 20min)

//Coach’s comments on my freestyle pull: my right arm is too far away from the body after catching water. Should bring the arm close to the belly button and then accelerate the pull till finish.//

2010/8/4 周四
//综合练习//
300y 热身
4 轮 3 x 25y 35”包干
------ 第一个 25y 伸展开，尽量减少划数
------ 第二个 25y 中快速游，尽量维持之前的低划数
------ 第三个 25y 快游
8 x 50y 1’10”包干, 每个泳姿两个, 25y 分解练习 + 25y 加速游
主练习组:
3 x 100y 自 1’45”包干
3 x 200y 自夹浮子划水 3’30”包干
2 x 300y 混 5’30” 包干
2 x 300y自夹浮子划水 5’00”包干
3 x 200y 混 4”包干
2 x 100y 自 1’45”包干
100y 冷身

总量4000y (1小时20分)

//教练点评我的自推水：右手推水离身体太远。抓水以后应该移动到离肚脐比较近的位置然后完成最后的加速推水。//

2010/8/5 Thursday
//mixed day, LCM//
200m warm up
3 x 250m, odd are free, even are stroke, in each 250m:
------ 0-100m: 50m right arm swim + 50m left arm swim
------ 100-150m: head up kicking, both arms extended to front
------ 150-250m: moderate pace swim
50m easy
2 rounds of 4 x 50m, all 50m on 1’15”
------ round 1 free, round 2 stroke
------ 50m smooth swim, 15m fast + 35m easy, 25m fast + 25m easy, 35m fast + 15m easy
3 rounds of (200m + 200m +100m easy), 1’ rest between rounds
------ round 1: best non-free stroke (I did IM)
------ round 2: worst non-free stroke (I did back)
------ round 3: free, focus on vertical forearm catch and breathe on the 3rd stroke
------ in each round: 15” rest at 150m in the 1st 200m, 10” rest at 100m in the 2nd 200m
200m warm down

3700m total (1hr 30min)

2010/8/5 周四
//综合练习, 50m长池//
200m 热身
3 x 250m, 单数自, 双数非自, 在每个 250m中:
------ 0-100m: 50m 右臂游 + 50m 左臂游
------ 100-150m: 抬头打水，双手前伸轻轻拨水
------ 150-250m: 中速游
50m 放松
2 轮4 x 50m, 所有 50m 1’15”包干
------ 第一轮自, 第二轮非自
------ 50m 舒展游, 15m 快 + 35m 放松, 25m 快 + 25m 放松, 35m 快 + 15m 放松
3 轮 (200m + 200m +100m 放松), 每轮之间1’休息
------ 第一轮: 最好的非自泳姿 (我游了混)
------ 第二轮: 最差的非自泳姿 (我游了仰)
------ 第三轮: 自, 重点练习高肘抱水直划，三划一呼吸
------ 每轮中: 第一个200m在150m处休息15”, 第二个200m在100m处休息10”
200m 冷身

总量3700m (1小时30分)

2010/8/7 Saturday
//self practice IM, SCM//
400m warm up
4 x 75m in IM order: 25m kick + 25m drill + 25m swim
5 x 50m free, breathe on 3rd, 5th, 7th, 5th, 3rd stroke
50m easy
4 rounds of (3 x 100m + 50m easy)
------ the 100m in the 4 rounds are: fly/back, back/breast, breast/free, free/fly, respectively
------ 1’ rest after each round
200m warm down

2600m total (1hr)

2010/8/7 周六
//自己练习混, 25m短池//
400m 热身
4 x 75m 按混的顺序: 25m 打水 + 25m 分解练习 + 25m 游
5 x 50m 自, 分别三划，五划，七划，五划，三划一换气
50m 放松
4 轮(3 x 100m + 50m 放松)
------ 每轮里的100m分别为: 蝶/仰，仰/蛙，蛙/自，自/蝶
------ 每轮之后休息1’
200m 冷身

总量2600m (1小时)

目前游泳馆都人满为患，能连续长泳1000M都不容易。

更别提可以按计划来练习锻炼，只能见缝插针的游。

这是神马？学员的训练日记？