[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）

2010/7/1 Thursday
// anaerobic day, LCM//
200m warm up
7 x 150m swim
------ 3 x (100m free + 50m breast)
------ 2 x (100m free + 50m back)
------ 2 x (100m free + 50m fly)
50m easy
3 x 200m fast swim with no walls, 30” vertical kicking after each 200m
------ for all 200m, start at the flags and no-wall flip turn at the other flags, 40m each lap, so 5 laps for a 200m
------ 1st vertical kicking is arms at chest, 2nd are elbows out, 3rd are vertical streamline all arms out
50m easy
6 x 50m free: 15m easy + 20m all out sprint + 15m easy, 1’ rest
All out sprint for the following, wait till hear rate below 90 to start:
------ 50m (I did 36”)
------ 100m (I did 1’24”)
------ 200m (I did 3’00”)
200m warm down

2800m total (1hr 30min)

2010/7/1 周四
//无氧训练, 50m长池//
200m 热身
7 x 150m 游
------ 3 x (100m 自 + 50m 蛙)
------ 2 x (100m 自 + 50m 仰)
------ 2 x (100m 自 + 50m 蝶)
50m 放松
3 x 200m 快速自，中间不触壁, 每个200m结束之后30” 直立打水
------ 所有的200m都是从一段的5米线开始，然后另一端5米线在水中翻转，不触壁，这样一个长度是40m，200m一共折返五次
------ 第一次直立打水是双臂抱胸，第二次肘部出水面，第三次手臂全部出水面呈直立超直姿势
50m 放松
6 x 50m 自: 15m 轻松 + 20m 全力冲刺 + 15m 轻松, 1’ 休息
以下为全力冲刺, 每个项目都是等到心律降到90以下再开始:
------ 50m (我游了36”)
------ 100m (我游了1’24”)
------ 200m (我游了3’00”)
200m 冷身

总量 2800m (1小时30分)

2010/7/3 Saturday
//IM day and techniques, LCM//
300m warm up
300m free focusing on breathing and flip turns, see notes below
100m free focusing on breathing again
400m reverse IM, odd 50m are kick, even 50m are swim
900m kick with fins
------ 400m easy and smooth kicking on the back
------ 300m side kicking, switch side by 50m, do both flutter and dolphin kicks
------ 200m dolphin kick on the back, with pullie between things, arms not folded up
100m easy swim
IM set:
------ 5 x 100m fly/back, then 50m easy
------ 5 x 100m back/breast, then 50m easy
------ 5 x 100m breast/free
200m warm down

3900m total (1hr 45min)

//Coach’s tips on freestyle breathing and flip turns: breath early and quick, head should rotate independent of the body, if one can see his upper arm, then his breathing is late. But keep arm entry in regular pace even head is rotate quickly. For flip turns, remember to put arms straight on body sides and relax. //

2010/7/3 周六
//混合泳练习及技术练习, 50m长池//
300m 热身
300m 自, 重点练习呼吸和转身, 相见以下注释
100m 自, 再次重点练习呼吸
400m 逆序混, 单数50m 打水, 双数50m游
900m 戴蹼打水
------ 400m 仰面放松舒展打水
------ 300m 侧向打水, 每50m换边, 自腿和蝶腿都练习
------ 200m仰面蝶腿, 大腿之间夹浮子, 双臂前伸但是不扣在一起
100m 放松游
混合游练习:
------ 5 x 100m 蝶/仰, 之后50m放松
------ 5 x 100m 仰/蛙, 之后50m 放松
------ 5 x 100m 蛙/自
200m 冷身

总量3900m (1小时45分)

//教练讲解自由泳呼吸和转身：呼吸要早和快，头部转动和身体转动是相互独立的，如果换气时能看到自己的上臂，就说明换气过晚。虽然吸气之后头部要早要快的转回去，但是手臂移动和入水速度照常，不能造成快速移臂。翻转身时，两手放体侧伸直放松。//

2010/7/6 Tuesday
//mixed day, LCM//
5 rounds of 4 x 50m:
------ round 1: all kicking
------ round 2: minimize SPL
------ round 3: free/back, switch on 5th stroke
------ round 4: free, breathe on the 5th stroke
------ round 5: free, no more than 5 breathes per 50m
5 x 100m back
300m easy pull
4 x 150m: odd are IM with no free, even are free with negative splits
300m easy pull
2 x 200m free with negative splits

3100m total (1hr 20min)

2010/7/6 周二
//多项练习, 50m长池//
5 轮 4 x 50m:
------ 第一轮: 打水
------ 第二轮: 每圈最少划数
------ 第三轮: 自仰混合, 在第五划换姿势
------ 第四轮: 自, 五划一换气
------ 第五轮: 自, 每50m最多五次换气
5 x 100m 仰
300m 轻松推水练习，脚踝夹浮子
4 x 150m: 单数是无自混, 双数是自，要求越来越快
300m 轻松推水练习，脚踝夹浮子
2 x 200m自，要求越来越快

总量3100m (1小时20分)

2010/7/7 Wednesday
//mixed day//
300y warm up
500y: 200y nice smooth swim + 100y fast kick + 200y build by 50y
8 x 100y: 3 free, 3 back , 2 fly
------ first 50y: single arm swim, each arm for 25y
------ second 50y: build up
6 x 50y free: from easy to fast, descending
6 x 100y IM or one stroke (I did all breast)
6 x 200y stroke/free practice, all strokes are fast and all free are smooth
------ 50y fly + 150y free
------ 50y free + 50y back + 100y free
------ 100y free + 50y breast + 50y free
------ 150y smooth free + 50y fast free
------ 50y fly + 150y free
------ 50y free + 50y back + 100y free
6 x 50y easy swim on 1’ as warm down

4000y total (1hr 30min)

2010/7/7 周三
//综合练习日//
300y 热身
500y: 200y 舒展游 + 100y 快速打水 + 200y 以50y为单位加速游
8 x 100y: 3 个自, 3 个仰 , 2 个蝶
------ 前 50y: 单臂游, 每侧手臂 25y
------ 后 50y: 加速游
6 x 50y 自: 从放松游到快速游, 一个比一个快
6 x 100y 混或者一个非自泳姿(我游了蛙)
6 x 200y 非自和自的混合练习, 非自都快游，自都舒展游
------ 50y 蝶 + 150y 自
------ 50y 自 + 50y 仰 + 100y 自
------ 100y 自 + 50y 蛙 + 50y 自
------ 150y 舒展自 + 50y 快速自
------ 50y 蝶 + 150y 自
------ 50y 自 + 50y 仰 + 100y 自
6 x 50y 放松1’包干作为冷身

总量4000y (1小时30分)

2010/7/8 Thursday
//pace work, LCM//
200m warm up
10 x 100m free: 3 fist swimming, 3 nice smooth stretch out, 2 donuts-in-hand swimming, 2 fast and descending
9 x 50m: 1-3 on 1’10”, 4-6 on 1’05”, 7-9 on 1’00”
50m easy
Pace work with 50m and 100m, all 50m on 1’30”, all 100m on 3’00”:
------ 3 x 50m on 400m pace (45” for me)
------ 3 x 100m on 400m pace (1’30” for me)
------ 3 x 50m on 800m pace (47” for me)
------ 3 x 100m on 800m pace (1’35” for me)
------ 2 x 50m on 1500m pace (50” for me)
------ 2 x 100m on 1500m pace (1’40” for me)
100m warm down

3000m total (1hr 30min)

2010/7/8 周四
//控制速度练习, 50m长池//
200m 热身
10 x 100m 自: 3 个握拳自, 3 个舒展游, 2 个手握小橡胶圈游, 2 个快游而且后者比前者更快
9 x 50m: 1-3 1’10”包干, 4-6 1’05”包干, 7-9 1’00”包干
50m 放松
以50m 和100m练习控制速度, 所有50m 都是1’30”包干, 所有100m 都是3’00”包干:
------ 3 x 50m 以 400m 速度 (我45”)
------ 3 x 100m 以 400m 速度 (我1’30”)
------ 3 x 50m 以 800m 速度 (我47” )
------ 3 x 100m 以 800m 速度 (我1’35”)
------ 2 x 50m 以 1500m 速度 (我50”)
------ 2 x 100m 以 1500m 速度 (我1’40”)
100m 冷身

总量3000m (1小时30分)

2010/7/10 Saturday
//mixed day, LCM//
400m warm up
5 x 200m
------ odd are free, even are back
------ reduce 2 strokes per 50m
10 x 50m on 55”, 60”, … till 100”
------ increase effort and go faster every 50m
Kicking set with fins, 3 rounds of the following:
------ 4 x 50m fast and strong underwater dolphin kick on the stomach for
half lap, then easy flutter kick on the back
------ 200m dolphin kick on the back, with pullie between thighs, arms
extended at shoulder width not folded up, palms facing outside
Pyramid set (partially finished): 50m, 100m, 150m, 200m, 250m, 150m

4000m total (1hr 50min)

//Peter Vanderkaay was training here in the same pool today. Woohhh….//

2010/7/10 周六
//综合练习, 50m长池//
400m 热身
5 x 200m
------ 单数自, 双数仰
------ 要求每50m能减少两次划水
10 x 50m 包干时间分别为55”, 60”, … 直到 100”
------ 每50m曾加强度，越游越快
戴蹼打水练习, 以下做3轮:
------ 4 x 50m前半程水下俯面强劲蝶腿, 后半程仰面轻松仰腿
------ 200m仰面蝶腿, 大腿之间夹浮子, 双手与肩同宽前伸，不扣在一起，手掌向外
爬梯子(时间关系部分完成): 50m, 100m, 150m, 200m, 250m, 150m

总量4000m (1小时50分)

// Peter Vanderkaay今天跑来跟我们队训练了。我还想这谁戴了个CW的帽子，这么牛
。教练不介绍还真没看出来。。。平时电视和照片上看不出来，近距离观察，肌肉是在
是强大。。。我在边上就自感是个小豆芽～。。。。后来观察了一下他游泳，巡航速度
下（比如10个200m, 每个休息5-10秒下的速度），他50m34秒，28次划水，用的是2次打
水，两划一呼吸，全部在右侧呼吸。和我们教练前几天说的一样，他呼吸回位早，头部
转动和身体转动相互独立。最近好像大家越来越重视这个呼吸的细节。但是他没有我们
队里一大爷呼吸快和早。Peter Vanderkaay的打水两腿夹的很紧，刚性非常好，但是我
觉得他手臂和肩部的streamline做的一般。伸展的时候感觉手臂不是特别直，夹耳朵不
是特别紧。也许是人家肩太宽了。。。不过和世界名将一起训练很high～～～//

2010/7/12 Monday
//IM day//
300y warm up
3 rounds of 3 x 50y fly: kick, drill, swim, all with fins
50y fly on 50”
100y back on 1’40”
150y breast on 2’30”
200y IM on 3’20”
3 x 400y free
200y IM on 3’10”
150y breast on 2’20”
100y back on 1’30”
50y fly on 40”
100y warm down

3050y total (1hr)

2010/7/12 周一
//混练习//
300y 热身
3 轮3 x 50y 蝶: 打水, 分解练习, 游, 全部戴蹼
50y 蝶50”包干
100y 仰 1’40” 包干
150y 蛙 2’30” 包干
200y 混 3’20” 包干
3 x 400y 自
200y 混 3’10” 包干
150y 蛙 2’20” 包干
100y 仰 1’30” 包干
50y 蝶 40” 包干
100y 冷身

总量3050y (1小时)

2010/7/13 Tuesday
//sprint day, LCM//
200m warm up
4 x 100m on 2’, descending
3 rounds of (300m + 50m easy)
------ 300m are descending at 5”
150m free
6 x 100m free all out sprint on 6’
------ I did 1’23”, 1’22”, 1’21”, 1’21”, 1’23”, 1’25”
100m warm down

2500m total (1hr 30min)

2010/7/13 周二
//冲刺训练, 50m长池//
200m 热身
4 x 100m 2’包干, 时间递减
3 轮(300m + 50m 放松)
------ 300m 按5”递减时间
150m 放松
6 x 100m 全力冲刺6’包干
------ 我游了1’23”, 1’22”, 1’21”, 1’21”, 1’23”, 1’25”
100m 冷身

总量2500m (1小时30分)

2010/7/14 Wednesday
//distance day//
200y warm up
500y, broken down as 5 x 100y (75y easy free + 25y fast kick in IM order), non-stop
50y easy
400y free: 100y, 5” rest, 100y, 10” rest, 100y, 15” rest, 100y, 2’ rest
800y free: 200y, 5” rest, 200y, 10” rest, 200y, 15” rest, 200y, 2’ rest
1600y free: 400y, 5” rest, 400y, 10” rest, 400y, 15” rest, 400y, 2’ rest
------ I did 22’25” for the 4 x 400y (rest time excluded)
6 x 50y easy
50y all out free starting from the block, 30.1”
4 x 50y on 1’ as warm down

4100y total (1hr 20min)

2010/7/14 周三
//长距离训练//
200y 热身
500y, 分解为5 x 100y (75y 放松自 + 25y 按混的顺序快速打水), 中间不停
50y 放松
400y 自: 100y, 5” 休息, 100y, 10” 休息, 100y, 15” 休息, 100y, 2’ 休息
800y 自: 200y, 5” 休息, 200y, 10” 休息, 200y, 15” 休息, 200y, 2’ 休息
1600y 自: 400y, 5” 休息, 400y, 10” 休息, 400y, 15” 休息, 400y, 2’ 休息
------ 我4个400y一共游了22’25” (除去所有休息时间)
6 x 50y 放松
50y全力冲刺，跳台出发, 30.1”
4 x 50y 1’包干作为冷身

总量4100y (1小时20分)

2010/7/15 Thursday
//IM day, LCM//
300m warm up
4 x 100m in IM order, 100m = 50m drills + 50m swim, 20” rest
8 x 50m heart rate set
------ before start, strong 20 flutter kick at the wall, then flip turn and take off
------ strong swim for 25m, flip turns with no wall, then finish the rest 25m with strong swim
100m easy, then test heart rate (mine was 120)
IM set, all intervals are each 50m on 1’15”
------ 4 x 50m, IM order
------ 4 x 100m, IM order
------ 4 x 200m, IM order
100m warm down

2700m total (1hr 20min)

//first ever 200m fly in long course!//

2010/7/15 周四
//混训练, 50m长池//
300m 热身
4 x 100m 按混的顺序游, 100m = 50m 分解练习 + 50m 正常游, 20” 休息
8 x 50m 心率练习组
------ 出发之前, 扶墙强力打水自腿20下, 翻转，然后蹬壁出发
------ 强力游25m, 池子中间无墙翻转, 然后剩下的25m 强力完成
100m 放松, 测心率 (我的 120)
IM 练习组, 包干时间按照每 50m 1’15”计算
------ 4 x 50m, 混的顺序
------ 4 x 100m, 混的顺序
------ 4 x 200m, 混的顺序
100m 冷身

总量2700m (1小时20分)

//人生第一个50m长池的200m蝶！//