[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）

2010/5/6 Thursday
//kicking day//
300y warm up
12 x 50y: repeat the following 3 times, same stroke in each round
------ 25y kick on right + 25y kick on left, 50y drills, 50y smooth, 50y fast
Kicking set with fins:
------- 25y, 50y, 75y, 100y, 125y, 150y, 175y, 200y, 175y, 150y, 125y, 100y, 75y, 50y, 25y
------- distance ending in 5 are flutter kick, distance ending in 0 are dolphin kick
------- each 25y on 35”, so 1’10” for 50y, 1’45” for 75y, etc.
100y easy
10 x 25y sprint on 45”: odd are starting from the block, even are wall push-off
100y warm down

2950y total (1hr 30min)

2010/5/6 周四
//打水练习日//
300y 热身
12 x 50y: 以下练习循环3次, 每轮要求统一泳姿
------ 25y 右侧打水 + 25y 左侧打水, 50y 分解练习, 50y 舒展游, 50y 快速游
戴蹼打水练习:
------- 25y, 50y, 75y, 100y, 125y, 150y, 175y, 200y, 175y, 150y, 125y, 100y, 75y, 50y, 25y
-------以5结尾的距离都是自腿, 以0结束的距离都是蝶腿
------- 每个25y 35”包干, 比如50y为1’10”, 75y为1’45”, 以此类推.
100y 放松
10 x 25y 冲刺45”包干: 单数跳台出发, 偶数蹬壁出发
100y 冷身

总量2950y (1小时30分)

2010/5/8 Saturday
//SCM Swim Meet//
50m butterfly: 37”15
400m free: 6’57”59 (I swam 450m….)
50m breaststroke: 42”56
50m freestyle: 32”27
//hurt my neck during warming up…results were not as good as expected//

2010/5/8 周六
//25米短池比赛//
50m 蝶泳: 37”15
400m 自由泳: 6’57”59 (俺一不小心游了450m….)
50m 蛙泳: 42”56
50m 自由泳: 32”27
//热身的时候把脖子扭了，成绩不是特别理想//

2010/5/10 Monday
//mixed day//
550y warm up
4 x 175y: 100y free stretch out + 75y IM kick
7 x 200y: odd are 4 x 50y fast (rest on 5”, 10”, 15”), even are easy pull with pull buoy
150y warm down

2800y total (1hr)

2010/5/10 周一
//混合训练日//
550y 热身
4 x 175y: 100y 自伸展开 + 75y 打水，混合泳顺序
7 x 200y: 单数4 x 50y 快速游 (之间休息5”, 10”, 15”), 双数夹浮子放松推水练习
150y 冷身

总量2800y (1小时)

2010/5/11 Tuesday
//don't feel well, practice suspended...//

2010/5/11 周二
//有点不舒服，歇业一天。//

2010/5/12 Wednesday
//sprint day//
350y warm up
5 x 100y: 75y smooth stretch out + 25y fast no more than 2 breathes
4 x 75y kick of choice on 1'50"
8 x 25y on 40", do the following 2 rounds, 1st round free, 2nd round non-
free
------ half lap easy, then half lap fast
------ half lap fast, then half lap easy
------ 25y all easy
------ 25y all fast
4 x 100y on 3': 50y fast, 10" rest, 50y fast.
the goal for 100y would be the sum of the 2 x 50y fast.
50y easy
95y sprint, start from the block. I did 1'05"
10 x 50y on 1' as warm down

2400y total (1hr 20min)

2010/5/12 周三
//短距离冲刺训练//
350y 热身
5 x 100y: 75y 舒展流畅游 + 25y 快速，不超过2次呼吸
4 x 75y 自选打水动作  1'50"包干
8 x 25y 40"包干, 以下练习循环2次，第一次自，第二次非自
------ 前半放松，后半冲刺
------ 前半冲刺，后半放松
------ 25y 全放松
------ 25y 全冲刺
4 x 100y 3'包干: 50y 快游, 10" 休息, 50y 快游.
得到的两个50y快游的总时间应当成为以后100y的训练目标
50y 放松
95y 冲刺, 跳台出发. 我游了1'05"
10 x 50y 1'包干做为冷身

总量 2400y (1小时20分)

2010/5/13 Thursday
//techniques day//
450y warm up
3 rounds of the following, 1st round kick, 2nd round drills, 3rd round swim
------ 100y free, 50y back, 25y breast, 25y fly
------ 15" rest between each stroke, 1' rest after each round
5 x 75y focus on breathing: 25y 4 breathes + 25y 3 breathes + 25y 2 breathes
, 20" rest
75y easy
4 rounds of the following, odd round are free, even rounds are non-free (I
did breast/fly)
------ 4 x 25y on 30", minimize SPL
------ 200y then 30" rest, minimize SPL
------ my numbers:
------ in free: ~14 SPL during 25y, ~15 SPL during 200y
------ in breast: ~4 SPL during 25y, ~5 SPL during 200y
------ in fly: ~5 SPL during 25y, ~6 SPL during 200y
3 x 300y pull with pull buoy at ankels, time ascending

3600y total (1hr 30min)

2010/5/13 周四
//技术练习日//
450y 热身
以下练习做3轮, 第一轮打水, 第二轮分解练习, 第三轮游
------ 100y 自, 50y 仰, 25y 蛙, 25y 蝶
------ 泳姿之间15"休息, 每轮之后1'休息
5 x 75y 重点练习呼吸: 25y 4次呼吸 + 25y 3次呼吸s + 25y 2次呼吸, 20" 休息
75y 放松
以下练习做法轮, 单数自, 双数非自 (我游了蝶蛙混合)
------ 4 x 25y 30"包干, 做到划水数最少
------ 200y 之后 30" 休息, 做到划水数最少
------ 我自己的数据:
------ 自: 只游25y大约14次划水，游200y大约每25y15次划水
------ 蛙: 只游25y大约4次划水，游200y大约每25y5次划水
------ 蝶: 只游25y大约5次划水，游200y大约每25y6次划水
3 x 300y 手臂推水练习，浮子夹在脚踝处, 时间递增

总量 3600y (1小时30分)

2010/5/16 Sunday
//long course practice//
100m warm up
6 x 100m on 2’20”: 75m swim + 25m kick of choice
6 x 50m on 1’10” 25m easy + 25m fast
4 x 50m on 1’30’: swim at 200m pace (~45” for me)
5 x 100m on 2’20”
2 x 200m on 4’
100m warm down

2200m total (1hr)

2010/5/16 周日
//50米长池//
100m 热身
6 x 100m ’20”包干: 75m 游 + 25m 自选打水
6 x 50m 1’10”包干: 25m 放松 + 25m 快速
4 x 50m 1’30’包干: 以200m的速度游 (我大概~45”)
5 x 100m 2’20”包干
2 x 200m 4’包干
100m 冷身

总量2200m (1小时)

2010/5/17 Monday
//mixed day//
400y warm up
800y: 300y free + 200y drills + 200y kick + 100y free, no rest in between
8 x 25y on 35”: do the following 2 rounds:
------ half lap easy, then half lap fast
------ half lap fast, then half lap easy
------ 25y all easy
------ 25y all fast
4 x 50y on 1’30”, choice of strokes, easy
100y easy
6 x 50y on 1’20”, choice of strokes, medium
100y easy
2 x 50y on 1’10”, choice of strokes, fast
200y warm down

2400y total (1hr)

2010/5/17 周一
//混合练习//
400y 热身
800y: 300y 自 + 200y 分解联系 + 200y 打水 + 100y 自, 连续完成没有休息
8 x 25y 35”包干: 以下循环2次:
------ 前半放松，后半冲刺
------ 前半冲刺，后半放松
------ 25y 全放松
------ 25y 全冲刺
4 x 50y 1’30”包干, 自选泳姿, 放松
100y 放松
6 x 50y 1’20”包干, 自选泳姿, 中速
100y 放松
2 x 50y 1’10”包干, 自选泳姿, 快速
200y 冷身

总量 2400y (1小时)

2010/5/18 Tuesday
//tapering day for the national championships//
900y warm up: 400y free + 300y drills + 200y kick
10 x 50y on 50”
8 x 25y kick on 45”: do the following 2 rounds:
------ half lap easy, then half lap fast
------ half lap fast, then half lap easy
------ 25y all easy
------ 25y all fast
50y easy
Do the following 4 rounds, all 100y, on 2’
------ 25y fast, flip turn, pause for 5”, then the next 25y
------ 100y medium easy
300y easy choice of stroke
200y warm down
Practice on start from the block and reply transitions.

2950y total (1hr 30min)

2010/5/18 Tuesday
//减量训练，为全国锦标赛做准备 //
900y 热身: 400y 自 + 300y 分解练习 + 200y 打水
10 x 50y 50”包干
8 x 25y 打水45”包干: 以下做2轮:
------ 前半放松，后半冲刺
------ 前半冲刺，后半放松
------ 25y 全放松
------ 25y 全冲刺
50y 放松
以下循环4次, 全部都是100y,  2’一个包干
------ 25y 快游, 翻转身, 转完脚部触壁，休息5”, 再开始下一个25y
------ 100y 放松中速游
300y 放松，自选泳姿
200y 冷身
练习跳发和接力的交接棒

总量2950y (1小时30分)

2010/5/19 Wednesday
//mixed day//
200y warm up
1000y free: 100y on 1’40”, 200y on 3’20”, 300y on 5’00”, 400y on 6’40”
8 x 50y on 1’: each stroke twice, 25y drills + 25y build
8 x 100y on 1’35”: breathe on the 3rd, 5th, 7th, 9th stroke by 25y (I can’t do 9th….)
4 x 75y kick of choice
50y easy
2 rounds of 5 x 50y on 1’:
------ first 4 on 200y pace, last one easy.
------ first round are best stroke (I did fly, ~42” for 200y pace), second round are free (~37” for 200y pace)
8 x 50y on 1’ as warm down

3650y total (1hr 30min)

2010/5/19 Wednesday
//综合训练//
200y 热身
1000y 自: 100y 1’40”包干, 200y 3’20”包干, 300y 5’00”包干, 400y 6’40”包干
8 x 50y 1’包干: 每个泳姿两次, 25y 分解练习 + 25y 加速游
8 x 100y 1’35”包干: 以25y为单位，在第三，第五，第七，第九划呼吸 (在这个速度下，第九划呼吸对我太难了。。基本做不到)
4 x 75y 自选打水
50y 放松
5 x 50y 1’包干，做2轮:
------ 前四个以200y的速度游, 第五个放松.
------ 第一轮用拿手泳姿(我游了蝶, 我大约~42” 一个50y为200y速度), 第二轮自我大约~37” 一个50y为200y速度)
8 x 50y 1’包干放松游作为冷身

总量3650y total (1小时30分)