※The training menu is written where the blue line is drawn.
Run (recovery run) 30 minutes
Warming up
Knee up 30 seconds, One step knee up (conscious of raising) 30 seconds, One step knee up (conscious of pulling down) 30 seconds, Two step knee up 30 seconds, Jump with both legs for 30 seconds, Bounding 30 seconds, Jogging 2 minutes
Run 30 minutes
Run at a pace of 5 minutes to 5 minutes 45 seconds.
Cool down 5 minutes
Swim (high strength) 1925 m
Warm up
Swim 100 m, Kick 25 m / Swim 25 m /×8
Drill
Curling 50 m×4, Kick 25m / Swim 25m /×6
Interval
50 m 50 seconds ×2, 50 m 1 minute 30 seconds ×4, 100 m 3 minutes, 50 m 1 minute 30 seconds ×4, 25 m 50 seconds ×4
Cool down
Swim 200m
It feels like the week has begun. Let’s hard this week and strengthen our bodies. Please don’t overdo it.
I ran for an hour on the weekend, so I thought I might be room to run for about 30 minutes. That was not the case at all. My pace starts to slow down around 4 km.
I no longer feel short of breath like I did last week. I think my body is getting used to the intense exercise. The day will soon come when I can run comfortably.
I was able to keep up except for the 50 m 50 second interval. I’m pretty happy. I was able to swim 100 m in one go and felt like I had grown a bit. Of course, I’m slower than most swimmers. Swim 50 m at a pace of 70-80 seconds.
If I look up, there is no end. I will keep practicing, believing that I will catch up someday.
Thank you for reading to the end. Sorry if the English translation is weird.
See you soon.
