[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）

2010/6/6 Sunday
//LCM Meet//
50m breaststroke 43”62
50m freestyle 31”67
200m IM 3’18”14 (40”67, 56”25, 57”49, 43”73)
50m butterfly 37”23

I performed OK in this meet. 50m freestyle is the personal best record so far.
My first LCM 200m IM.

2010/6/6 周日
//50m 长池比赛//
50m 蛙 43”62
50m 自 31”67
200m 个人混 3’18”14 (40”67, 56”25, 57”49, 43”73)
50m 蝶 37”23

表现一般。
50m自打破了个人最好成绩。50蛙和200混游的太随意，没有兴奋起来。50蝶入水双手滑开了，到边正好差半划，没有处理好。
人生第一个长池200m，完成一个多年的夙愿。

2010/6/9 Wednesday
//mixed day//
200y warm up
5 x 125y free, kickboard between thighs
------- first 75y: tap drill, hand touch kickboard in recovery
------- last 50y: fast swim
6 x 75y free on 1’15”: 2 round of easy-medium-fast
4 x 150y kick of choice
------ odd: 25y fast + 100y medium + 25y fast
------ even: 25y medium + 100y fast + 25y medium
50y easy
7 x 250y, 30-45” rest
------ 25y fly + 50y back + 75y breast + 100y free
------ 250y back
------ 250y free
------ 100y fly + 75y back + 50y breast + 25y free
------ 25y fly + 50y back + 75y breast + 100y free
------ 250y free
------ 100y fly + 75y back + 50y breast + 25y free
100y warm down

3775y total (1hr 30min)

2010/6/9 Wednesday
//综合练习//
200y 热身
5 x 125y 自, 夹板
------- 前 75y: 拍板练习, 手臂出水以后拍打大腿之间的扶板，然后再移臂
------- 后 50y: 快游
6 x 75y 自1’15”包干: 2轮 （慢速-中速-快速）
4 x 150y 自选打水
------ 单数: 25y 快速 + 100y 中速 + 25y 快速
------ 双数: 25y 中速 + 100y 快速 + 25y 中速
50y 放松
7 x 250y, 30-45”休息
------ 25y 蝶 + 50y 仰 + 75y 蛙 + 100y 自
------ 250y 仰
------ 250y 自
------ 100y 蝶 + 75y 仰 + 50y 蛙 + 25y 自
------ 25y 蝶 + 50y 仰 + 75y 蛙 + 100y 自
------ 250y自
------ 100y 蝶 + 75y 仰 + 50y 蛙 + 25y 自
100y 冷身

总量3775y (1小时30分)

2010/6/11 Friday
//LCM morning practice, butterfly day//
100m warm up
10 x 50m:
------ odds are 25m side kicking + 25m drag drill
------ even are breathing on 3rd, 5th, 7th, 9th, 11th stroke
------ had problem breathing on the 9th, couldn’t do the 11th.
Ladder: 50m, 100m, 150m, 200m, 250m, 200m, 150m, 100m
------ all the last 50m are breast
5 x 150m, all the first 50m are single arm fly, the rest 100m are as following
------ 1st and 2nd 150m: 50m fly + 50m free
------ 3rd and 4th 150m: 75m fly + 25m free
------ 5th 150m: 100m fly
50m easy
4 x 200m free on 3’40”
4 x 50m warm down

3600m total (1hr 20min)

2010/6/11 周五
//清晨50m长池训练，蝶泳练习日//
100m 热身
10 x 50m:
------ 单数: 25m 侧身打水 + 25m 指尖擦水练习
------ 双数: 划水3, 5, 7, 9, 11 次呼吸一次
------ 9次划水有困难，11次不能完成
爬梯子: 50m, 100m, 150m, 200m, 250m, 200m, 150m, 100m
------ 各个距离最后的50m都是蛙
5 x 150m, 开始50m单臂蝶, 后100m如下
------ 第一和第二150m: 50m 蝶 + 50m 自
------ 第三和第四150m: 75m 蝶 + 25m 自
------ 第五150m: 100m 蝶
50m 放松
4 x 200m 自3’40” 包干
4 x 50m 冷身

总量3600m (1小时20分)

2010/6/20 Sunday
//long course morning practice//
200m warm up
3 x 100m free medium pace
2 x 400m free medium pace 30” rest
4 x 200m free faster pace 20” rest
4 x 50m warm down

2300m total (50 min)

2010/6/20 周日
//50m长池清晨训练 //
200m 热身
3 x 100m 自，中速
2 x 400m 自，中速30” 休息
4 x 200m 自，快中速 20” 休息
4 x 50m 冷身

总量2300m (50分)

2010/6/21 Monday
//mixed day//
50y warm up
5 x 50y single arm back
5 x 100y: free, free/back, back, free, free/back
5 x 100y kick with fins on 1’40”, 75y fast + 25y easy
8 x 25y fly with fins on 40”
2 x (4 x 75y swim in IM order, 10” rest) 1’ rest
50y warm down

2150y total (50min)

2010/6/21 Monday
//混合练习//
50y 热身
5 x 50y 单臂仰
5 x 100y: 自, 自/仰, 仰, 自, 自/仰
5 x 100y 戴蹼打水1’40”包干, 75y 快速 + 25y 放松
8 x 25y 戴蹼蝶40” 包干
2 x (4 x 75y 混的顺序游, 10” 休息) 1’ 休息
50y 冷身

总量2150y (50分)

2010/6/22 Tuesday
//freestyle kicking techniques day, LCM//
300m warm up
5 x 150m free, 50m minimize SPL + 50m build + 50m swim with minimal SPL
//mine minimal SPL in 50m LC is around 36-38.//
50m easy
4 x 50m free, focus on continuous kicking
6 x 50m free, breathe <8 for each 50m, 10 breathes as rest
1 min vertical kicking, focusing on flipping toes
16 x 100m, focusing on 1) continuous kicking 2) flipping toes 3) high lower body position as a result of kicking 4) kicking after flip turn
100m warm down

3300m total (1hr 30min)

//kicking after flip turns: 2-3 dolphin kick then flutter kick, keep lower body in high position, and legs should be first to break water surface, not arms or head or the shoulders.//
//Coach’s tip: need to feel and use flipping toes techniques in kicking. Try to imagine flipping a ball in the air with toes. During swimming, the toes should be flipped toward pool bottom. //

2010/6/22 周二
//练习自由泳打水中的技术细节, 50m长池//
300m 热身
5 x 150m 自, 50m 最低划数 + 50m 加速有 + 50m 游，尽量接近最低划数
//我50m长池的最低划数大概36-38//
50m 放松
4 x 50m 自, 重点练习连续打水，打水的连续性不被呼吸移臂等破坏
6 x 50m 自, 50m要求小于8次呼吸, 然后到边10次呼吸作为休息
1 分钟直立打水, 重点体会脚趾前挑
16 x 100m, 重点练习1) 连续打水 2) 打水时的脚趾前挑 3) 下半身打水带来的高位 4) 转身后到第一划之间的打水
100m 冷身

总量3300m (1小时30分)

//转身后到第一划之间的打水: 2-3 个蝶泳腿然后接自腿, 通过打水让下半身达到高位, 首先破水的应该是腿，而不是头，手或肩.//
//教练指导: 自打水时，要学会感觉和使用脚趾挑水。感觉像是陆地上脚趾挑球。游进时，脚趾往池底的方向挑，也就是下压。//

2010/6/23 Wednesday
//strokes day//
50y warm up
4 x 175 in IM order, 50y swim + 75y kick + 50y drills
10 x 50y free on 1’10”, breathes on each 25y are:
------ 5/5, 5/4, 4/4, 4/3, 3/3, 3/2, 2/2, 2/1, 1/1, 1/0
------ I could make it till 1/1, couldn’t do 1/0…had to breathe after flip turn
Pyramid set focusing on IM and one’s favorite stroke (I picked breast):
------ 100y IM (1’30”) + 50y easy free, 30” rest
------ 200y IM (3’05”) + 50y easy free, 30” rest
------ 300y IM (4’42”) + 50y easy free, 30” rest
------ 400y IM (6’23”) + 50y easy free, 30” rest
------ 400y breast + 50y easy free, 30” rest
------ 300y breast + 50y easy free, 30” rest
------ 200y breast + 50y easy free, 30” rest
------ 100y breast (1’28”) + 50y easy free, 30” rest
50y warm down

3700y total (1hr 20min)

2010/6/23 周三
//非自泳姿练习//
50y 热身
4 x 175 按混的顺序, 50y 游 + 75y 打水 + 50y 分解练习
10 x 50y 自1’10”包干, 每个25y 的呼吸次数分别为:
------ 5/5, 5/4, 4/4, 4/3, 3/3, 3/2, 2/2, 2/1, 1/1, 1/0
------ 我只能完成到1/1, 不能完成 1/0…转身以后不能不换气
金字塔型练习组，练习混和个人自选一个泳姿（我选了蛙）:
------ 100y 混 (1’30”) + 50y 自放松, 30” 休息
------ 200y 混 (3’05”) + 50y 自放松, 30” 休息
------ 300y 混 (4’42”) + 50y 自放松, 30” 休息
------ 400y 混 (6’23”) + 50y 自放松, 30” 休息
------ 400y 蛙 + 50y 自放松, 30” 休息
------ 300y 蛙 + 50y 自放松, 30” 休息
------ 200y 蛙 + 50y 自放松, 30” 休息
------ 100 y蛙 (1’28”) + 50y 自放松, 30” 休息
50y 冷身

总量3700y (1小时20分)

2010/6/24 Thursday
//anaerobic day, LCM//
400m warm up
6 x 100m
------ 1-3 are free, 4-6 are back
------ odd are fist, even are strong swimming
8 x 50m on 1’10”, odd are dolphin kick on the back, even are free with fewest breathes
2 rounds of the following, 1st round is free, 2nd round is stroke, all out sprint
------ 4 x 50m
------ 3 x 100m
------ 2 x 150m
------ regardless of distance, all the intervals are 3’
------ couldn’t finish the 2nd round, time was up, did till the 2nd 100m
100m warm down

2700m total (1hr 30min)

2010/6/24 周四
//无氧训练, 50m长池//
400m 热身
6 x 100m
------ 1-3 为自, 4-6 为仰
------ 单数是握拳游, 双数是强劲游
8 x 50m 1’10”包干, 单数是仰面蝶腿, 双数是自，尽量少呼吸
以下练习做2轮, 第一轮是自, 第二轮是非自, 全速冲刺
------ 4 x 50m
------ 3 x 100m
------ 2 x 150m
------ 无论距离, 都是3’包干
------ 第二轮未完成，时间到了，只游到第二个100m
100m 冷身

总量2700m (1小时30分)

2010/6/28 Monday
//mixed day//
600y warm up
250y kick with board, best ever dolphin kick on every 4th lap
30 x 50y set, free is medium pace, strokes are fast:
------ 5 x 50y free on 45”, then 1 x 50y stroke on 50”
------ 4 x 50y free on 50”, then 2 x 50y stroke on 55”
------ 3 x 50y free on 55”, then 3 x 50y stroke on 60”
------ 2 x 50y free on 60”, then 4 x 50y stroke on 65”
------ 1 x 50y free on 65”, then 5 x 50y stroke on 70”
50y warm down

2400y total (50 min)

2010/6/28 周一
//混合训练//
600y 热身
250y 扶板打水, 每到第四圈为全力蝶腿
30 x 50y 训练组, 自是中速, 非自是快速:
------ 5 x 50y 自 45”包干, 然后 1 x 50y 非自50”包干
------ 4 x 50y 自 50”包干, 然后 1 x 50y 非自55”包干
------ 3 x 50y 自 55”包干, 然后 1 x 50y 非自60”包干
------ 2 x 50y 自 60”包干, 然后 1 x 50y 非自65”包干
------ 1 x 50y 自 65”包干, 然后 1 x 50y 非自70”包干
50y 冷身

总量2400y (50分钟)

2010/6/29 Tuesday
//sprint day, LCM//
300m warm up
600m swim, non-stop,
------ 150m free + 50m fly + 150m free + 50m back + 150m free + 50m breast
4 x 100m kick, streamline on the back
------ first 50m are smooth flutter kick
------ second 50m are fast dolphin (odd 100m) or breast (even 100m) kick
100m easy
4 rounds of 6 x 50m
------ odd rounds are free, even rounds are strokes
------ rounds 1 and 2 are fast swimming, 80% effort, rest time = swim time
------ rounds 3 and 4 are all out sprint, 100% effort, rest time = 1.5 x swim time
8 x 50m on 1’10” as warm down

3000m total (1hr 30min)

2010/6/29 周二
//短距离训练, 50m长池//
300m 热身
600m 不间断游
------ 150m 自 + 50m 蝶 + 150m 自 + 50m 仰 + 150m 自 + 50m 蛙
4 x 100m 打水, 仰面超直打水
------ 前 50m 为流畅自腿
------ 后 50m 为快速蝶腿 (单数100m) 或者快速蛙腿 (双数100m)
100m 放松
6 x 50m，做4轮
------ 单数轮为自, 双数轮为非自
------ 第一第二轮为快速游, 80% 强度, 休息时间 = 游的时间
------ 第三第四轮为全力冲刺, 100% 强度, 休息时间 = 1.5 x 游的时间
8 x 50m 1’10”包干作为冷身

总量3000m (1小时30分)