※The training menu is written where the blue line is drawn.
Run (LSD) 1 hour
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
LSD 1 hour
Run at a pace of 5 minutes to 5 minutes 45 seconds. Run more than 10 km.
Cool down 5 minutes
Swim (drill) 2375m
Warming up
Swim 150 m
Kick 25 m / Pull 25 m / Swim 25 m /×2, rest 15 seconds
Drill
Curling 25 m / Fingertip 25 m / Swim 25 m /×6, rest 10 seconds
Right leg kick 25 m / left leg kick 25 m / both legs kick 25 m /×4, rest 10 seconds
Fingertip 100 m ×4 rest 15 seconds
Interval: 100 m for 2 minutes ×4, 2 sets
Cool down
Swim 200 m
It was quite close at 10.16 km, but I was able to finish over 10 km.
I was able to run smoothly until 4 km. After 5 km, my body felt heavy, and my time slowed down. The last 4 km was a 1 km run at a 6-minute pace. Running for a long time is a high hurdle. Before I ran, I felt like I didn’t want to run. However, what I feel after running cancels out these feelings. If you want to know what it felt like, please try running. What do you all feel?
I had lost the feeling of swimming without putting pressure on my shoulders, which I thought I had last time. It’s not easy to learn. Swimming 100 m in one go is no longer so tiring, so I think I’m making progress little by little. I couldn’t keep up with the intervals at all. The next interval was starting at about 75 m to 50 m. I’d like to keep up it next time.
Thank you for reading to the end. Sorry if the Engilsh translation is weird.
See you soon.
The English translation of the training menu is probably quite wrong. If you have time, please directly translate the article written in Japanese.
I’m trying to improve but I think it’s very slow. Please tell me how to translate it into English. I would appreciate it if you could let me know using this inquiry form.お問い合わせ