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Archive for May, 2011

7 weeks to 100 push-ups

Week 1

Mon 11 – 13 – 8 – 8 – 10+
Wed 11 – 13 – 9 – 9 – 13+
Fri 12 – 14 – 10 – 10 -14+

Week 2

Mon 10 -13 – 10 – 10 – 14+
Wed 12 – 15 – 11 – 11 – 16+
Fri 14 – 17 – 12 – 12 – 18+

Week 3

Mon 12 – 15 – 10 – 10 – 17+
Wed 14 – 17 – 12 – 12 – 19+
Fri 16 – 20 – 14 – 14 – 21+

Week 4

Mon 13 – 17 – 13 – 13 – 19+
Wed 19 – 20 – 14 – 14 – 24+
Fri 21 – 24 – 19 – 19 – 28+

Week 5

Mon 19 – 25 – 21 – 21 – 31+
Wed 13 – 13 – 19 – 19 – 13 – 13 – 34+
Fri 13 – 13 – 20 – 20 – 13 – 13 – 36+

Week 6

Mon 17 – 27 – 23 – 23 – 41+
Wed 17 – 17 – 23 – 23 – 18 – 18 – 45+
Fri 18 – 18 – 25 – 25 – 20 – 20 – 49+

Week 7

Mon 19 – 31 – 25 – 25 – 50+
Wed 19 – 19 – 23 – 23 – 19 – 19 – 22 – 55+
Fri 23 – 23 – 30 – 30 – 25 – 25 – 23 – 60+

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Championship Swimming

Drills

10/10 drill: Take kickboard, lie on one side, kick 10 times and switch side.

Bottle drill: instead of using kick board, use an empty bottle.

Fingertip drag drill: drag the surface of water with the fingertips.

Flicking drill: At the end of each stroke, instead of lifting your arms out of the water, flick the water up into the air with hand then reach for the next stroke.

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自由泳问题

1.左侧换气困难。明显觉得右侧换气顺利

单侧换气没关系的,但是水下动作一定要两边对称,换气时转头和肩,不要抬头,一只
眼露出水面。

2.胳膊好累。我怎么也找不到用身体把胳膊弄出水的感觉

侧身以后手就能轻松出水了,不要抬得很高,指尖贴着水面就行,从正面看,上臂和两肩呈直线。向前送的时候手臂基本伸直后指尖先入水。推水的时候三头肌发力。手掌略微向下,才能最大化推水的效率。

3.高肘难。

高肘时身体和头应该侧向高肘划水的那只手,同时可以换气,要看的话可以看到。夸张一点的话可以把手肘露出水面。左侧换气难和入水的问题都是因为相左侧身不够。

4.转垮不匀。我能感觉到右侧换气容易是因为转垮带的好

胯不用刻意去转,避开划水的水流,协调好打腿就可以了。

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