In order to strengthen my physique, I decided to overcome difficulties and forge myself. The following is my 2 1 day swimming fitness training experience, which can be used as a reference for swimmers.
Training objective: Primary practice stage-1000m.
Training purpose: The first stage of training is the primary exercise stage, aiming at forming training habits in 2 1 day.
Swimming location: county seat, 50m standard large swimming pool.
Training time and quantity: afternoon 14:40 launch-afternoon 15: 10 launch-1000 m.
Fitness experience: In the past, swimming was mainly for fun, and there were no rules and quotas. So I didn't realize the benefits of swimming and fitness.
Make a good swimming plan for yourself. The first day, I was full of energy. The swimming pool is very big and the water is very cold. I swim very hard.
It may be due to physical fitness. I feel that my movements are not in place and my speed is very slow. I can work it out in time, even though I have worked hard. For example, in breaststroke, it is difficult for me to swim the whole 200m, let alone swim 1000 meters.
1 On that day, I will swim 200m for a rest, and then swim 200m breaststroke for a rest. This will be done alternately and intermittently. I will take 10 deep breaths every 200m to adjust my heart and lung function. After that, I relaxed my breaststroke and swam several hundred meters. 1 day, barely completed the fitness task of1000 m.
The laps of the big swimming pool are well recorded. When training, the body is stiff. After the training, I felt a strong impact on the heart and lung organs, and the symptoms were: slight dizziness and difficulty breathing. It was the inevitable result of long-term inactivity, and time and tide wait for no man.
Training self-test: 1000m30min+ complete. Average 100 meter 3 points+.
Weight: 57 kg
Swimming location: urban area, 25m standard swimming pool. Because it is close to home and the environment is good, it is the first choice for my fixed training place.
Training time and quantity: launch at 13:00 pm-launch at 13: 20 pm-1000+300m+300m.
Fitness experience: Because switching to a small swimming pool in the urban area will not have the unobstructed feeling of a large swimming pool, and there will be no waterline partition, so the relative resistance of running will be stronger. Nevertheless, I swam 1 100m+ more excitedly today.
There seems to be something wrong with my lap time record. 20 minutes 1300m. Looking back, is it too soon? But I definitely swam more than 1 100+. How many laps I swam was really confusing, and the number of laps in the small pool was easy to remember.
Training the next day, alternately using 100m breaststroke and 100m swimming, is the reason why I can't remember the number of laps. May be the cause of excitement, not feeling tired and weak.
Training time and quantity: noon: 12:50 launch-13: 15 launch-1000m launch.
Training experience: On the third day, according to my own records, I felt bad, my arm hurt, I couldn't swim, I swam for a while and had a rest, but the lap record still didn't find a rule. There are many people in the swimming pool, and the resistance is great. It is normal to show fatigue and fatigue, which is the normal performance of the transition period formed by habit. The autologous biological clock began to change and distort.
After long-term research, scientists have shown that the three factors that have the greatest influence on people's self-feeling are physical strength, emotion and intelligence, and the changes of physical strength, emotion and intelligence are regular. From the day a person is born until he dies, this law will not change at all and will not be affected by any acquired influence. This law is the biological rhythm of human beings, also known as the three biological rhythms, namely: physical rhythm, emotional rhythm and intellectual rhythm.
Training time and quantity: noon: 12:50 launch-13: 15 launch-1000m launch.
Training experience: After a night's rest, the fourth celestial body can recover faster. According to my own records: healthy, easy to swim, aiming at low load, step by step.
The key is to remember the number of laps clearly. I use: 200m freestyle-200m breaststroke-200m freestyle-200m breaststroke-200m freestyle, and count the laps according to this rule. One position is ignored after swimming 200m, and the other position swims 200 m. Then, oneself, frog, oneself and frog swim these two strokes by themselves, so it is much easier to find a regular calculation.
You can swim continuously 1000m on the fourth day of training. And the key is not to feel tired. Cardiopulmonary function was slightly enhanced.
Training time and amount: noon12: 40-13:10-1000+100m-2x25m snorkeling.
Training experience: in good condition. Snorkeling is the best way to test my cardiopulmonary function and physical fitness. Counting laps is still the method of counting laps on the fourth day of training. I remember it clearly, and I have never been confused. The above net weight: 55 kg (dry weight) before launching and 54.5 kg (wet weight) after launching. Four pounds thinner than five days ago. Five days ago, this skirt weighed 58 kilograms and had a net weight of 57 kilograms.
Training time and amount: afternoon:13:15-13: 45-1000+200m-2x25m diving.
Training experience: in good condition.
Training time and quantity: noon 12:50 launch-13: 15 launch-1000m launch.
Training experience: I felt bad before going into the water and ate too much lunch. Sure enough, if you are not tired, you can't go swimming. Experience, it is best to eat less before exercise, but not on an empty stomach. Master it yourself.
Training time and amount: 13:00 pm launch-13:25 pm launch-1000+200m-2x25 snorkeling.
Training experience: the tour has no pause and pause, and it is in good condition and has strong physical adaptability. The primary training stage is mainly fatigue-free. On the eighth day, my physical fitness has been greatly improved. In the early stage, I will be very tired and sleepy after training. As mentioned above, this is a transitional period and a normal phenomenon.
Training time and quantity: launch at 13:00 pm-launch at 13: 20 pm-1000 m.
Training experience: no special feeling, no record status.
Training time and amount: dive at night18: 00-18: 30-1000+200m-3x25m, in good condition.
Training experience: when I have something to do at noon, I will train at night. The two time points I chose are two time points that do not affect my work, study and life. After 10 days of training, the physical function has basically adapted a little, and the training habit of 2 1 day has been more than half.
My training time is basically stable. 1000m can complete the training task in 20 minutes every day. Within 2 minutes of average 100 meter, you can train at a constant speed without fatigue.
Training time and amount: at night: 18:30 launch-18:50 launch-1000 m.
Training experience: 1 1 day swimming special water, 1 1 day no white practice. The whole tour has a sense of water, speed and strength. Time is limited, so you can't swim more. Also keep energetic. Keep it up. If you don't give yourself more, you won't feel tired if you swim 1000m every day. Because, I have to go to work and take care of my children. If my body can't keep up, it's hard to face all this. My parents are in poor health and can only help me in a limited way. I have to take care of everything by myself.
Training time and amount: 13: 10 pm launch-13:30pm launch-1000m.
Training experience: the state is particularly good, but the time is limited. I thought there must be few people training in the swimming pool on rainy days, but there are still many people in rain or shine.
Training time and quantity: afternoon 13:25 launch-afternoon 13: 45 launch-1000 m.
Training experience: the state is particularly good, the water feeling is particularly strong, and the physical fitness has been enhanced a lot, but swimming is not enough.
Try to perfect the details: for example, I have wasted my time on the road these two days and left something behind. When I went out, I either forgot my house key or my deposit. I forgot to bring my deposit today, and the staff at the pool bar won't let me in. After waiting for more than ten minutes, I borrowed 100 yuan from the staff in the museum and paid the deposit before letting me in. The swimming pool rules don't support putting keys on mobile phones, and I only have one and a half hours, and then I have to change clothes and take a shower, only 20 minutes for training. It's too long to waste on small details. I won't forget it next time, and I don't want to bring my wallet. It's very cumbersome to carry this kind of thing. I thought about it and thought of a good way, that is, put the deposit between the phone and the phone case, so that the phone and money can be stored for a long time.
Training time and amount: 17:55 pm launching-18:35pm launching-1000+500m-5x25m snorkeling.
Training experience: in good condition, challenging and testing physical fitness.
Training time and quantity: afternoon 18:05 launch-afternoon 18: 30 launch-1000 m.
Training experience: it is not easy to lose weight, and it is more difficult to shape.
Training time and amount: 17:55 pm launch-18: 15pm launch-1000m.
Training experience: physical fitness has improved, while strength has also improved, and movements have been standardized a lot. Strangely, not only did I not lose weight, but I also gained 2 Jin, which greatly increased my appetite? Later, it was found that this was a good start for shaping. Reducing fat does not lose weight, and loose skin begins to tighten and pull up.
Day 17
Training time and quantity: launch at 13:00 pm-launch at 13: 20 pm-1000 m.
No training experience record.
Training time and quantity: launch at 0/9: 00 pm-launch at 0/9: 20 pm-1000 m.
Appearance: Tell me an incredible thing, even I can't believe it. Because of the injury to the right arm and lack of exercise, the joints will creak when the right arm is bent. Because of this, I also consulted many orthopedic surgeons, and they all said that no treatment was needed. But it's hard. Although it doesn't hurt, it keeps ringing, and I've been paying attention to it since it rang. Unexpectedly, I only swam for a short period of 18 days, and my arm joints didn't sound so loud. May be through exercise, opened the congestion of soft tissue.
Training time and quantity: afternoon 18:25 launch-afternoon 18: 45 launch-1000 m.
Normal training, no special records.
Training time and amount: 18:55 pm launch-19: 15pm launch-1000m.
Training experience: I was tired after a busy day, but I still didn't give up. On this day, there were many people in the shallow water, so it was difficult to swim 25 meters completely, and many people stopped it. During these 20 days, after my observation of amateur swimmers, their underwater breaststroke movements are basically irregular. I really want to have an impulse to interrupt their movements in place.
Training time and amount: 18:25 pm launching-19:00pm launching-1300m-4x25m snorkeling.
Weight: 55 kg, uncomfortable (thin)
Training self-test: self-swimming 18s, breaststroke 27s.
The energy I consume every 25 meters of diving is equivalent to the energy I consume for fast swimming1100m.
I used to get up at five o'clock, but after a period of training, I was a little overwhelmed. It was adjusted to get up early at six. It can be said that I didn't rest all day and didn't sleep for half an hour. I was very tired, but I recovered after a few hours' rest and my physical fitness was greatly improved.
In the first stage of swimming training, the 2 1 day swimming fitness plan ended perfectly.