查看完整版本 : 下週遊泳訓練

Monday 3x1500
400 as 50 free 50 2-2 fly
1500 pull paddles band mod
50 easy
1500 pull as 300’s easy-mod-med-mod-easy
50 easy
15x100 pull paddles as
5 off 1:30
5 off 1:25
5 off 1:20
200 CD
Total 5200m

Tuesday 25 single fly/fast swim
200 easy
12x25 as 4 single arm fly tempo, 2 fast swim breath on 3
200 easy
12x25 as 3 single arm fly tempo, 3 fast swim breath on 3
200 easy
12x25 as 2 single arm fly tempo, 2 fast swim breath on 3
200 easy
Total 1700m

Wednesday no swim

Thursday 4(400steady, 8x25fast)
-4x200 warm up as 1 swim, 1 2-2 -1 fly
-4 sets of
400 pull paddles band steady
8x50 as 25 @400 pace, 25 easy swim
- 200 easy
Total 4200m

Saturday 50s + 25s
100 warm up
16x50 every 4th fast rest 10 ,pull pad band
12x50 every 3rd fast rest 15, pull band
8x50 every 2nd fast rest 20, pull
4x50 all fast rest 30, swim
100 easy
16x25 every 4th fast rest 10, pull pad band
12x25 every 3rd fast rest 10, pull band
8x25 every 2nd fast rest 10, pull
4x25 all fast rest 10, swim
100 easy
Total 3300m

Sunday open water swim 5k


Weekly total 19400m not including the 64k run and 150k bike :lol

又玩到比人封呀🤣🤣

[quote]原帖由 [i]一起出走[/i] 於 2019-12-30 10:19 AM 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=512392269&ptid=28786161][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]
又玩到比人封呀🤣🤣 [/quote]
一定要嚴正指出基佬趁着玩運動接觸其他男性運動員
完全缺乏運動精神

係咪俾浮m投訴？

[quote]原帖由 [i]定期檢查[/i] 於 2019-12-30 03:46 PM 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=512406843&ptid=28786161][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]
係咪俾浮m投訴？ [/quote]
吾知
有可能
不過似係第二個濕鳩撚樣

[[i] 本帖最後由 zerobyte 於 2019-12-30 06:32 PM 編輯 [/i]]

[attach]10709370[/attach]

Open water swim training 5.2k done