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06338937218 发表于 2006-12-29 19:16

长距离自由泳训练课表-要渡江的都来练

<H2 style="MARGIN: 13pt 0cm"><SPAN style="FONT-FAMILY: 黑体; mso-ascii-font-family: Arial">长距离自由泳训练课表</SPAN><SPAN lang=EN-US><FONT face=Arial>-</FONT></SPAN><SPAN style="FONT-FAMILY: 黑体; mso-ascii-font-family: Arial">要渡江的都来练</SPAN><SPAN lang=EN-US style="mso-bidi-font-family: 宋体; mso-font-kerning: 0pt"><?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p></SPAN></H2><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; WORD-BREAK: break-all; TEXT-ALIGN: left; mso-pagination: widow-orphan" align=left><SPAN lang=EN-US style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">(</SPAN><SPAN style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">会游泳<SPAN lang=EN-US>,</SPAN>但不是选手的人吃的<SPAN lang=EN-US>) <o:p></o:p></SPAN></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; WORD-BREAK: break-all; TEXT-ALIGN: left; mso-pagination: widow-orphan; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto" align=left><SPAN lang=EN-US style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">(</SPAN><SPAN style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">一<SPAN lang=EN-US>)</SPAN>暖身<SPAN lang=EN-US><SPAN style="mso-spacerun: yes">        </SPAN><?xml:namespace prefix = st1 ns = "urn:schemas-microsoft-com:office:smarttags" /><st1:chmetcnv w:st="on" TCSC="0" NumberType="1" Negative="False" HasSpace="False" SourceValue="500" UnitName="m">500m</st1:chmetcnv>(</SPAN>轻松游<SPAN lang=EN-US>,</SPAN>不限姿势<SPAN lang=EN-US>) <o:p></o:p></SPAN></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; WORD-BREAK: break-all; TEXT-ALIGN: left; mso-pagination: widow-orphan; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto" align=left><SPAN lang=EN-US style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">------------------------------------------------<BR></SPAN><SPAN style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">休息<SPAN lang=EN-US>3</SPAN>分钟<SPAN lang=EN-US><BR>------------------------------------------------ <o:p></o:p></SPAN></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; WORD-BREAK: break-all; TEXT-ALIGN: left; mso-pagination: widow-orphan; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto" align=left><SPAN lang=EN-US style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">(</SPAN><SPAN style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">二<SPAN lang=EN-US>) 100mX4(</SPAN>自由式<SPAN lang=EN-US>,</SPAN>每趟休息<SPAN lang=EN-US>20</SPAN>秒<SPAN lang=EN-US>) <o:p></o:p></SPAN></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; WORD-BREAK: break-all; TEXT-ALIGN: left; mso-pagination: widow-orphan; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto" align=left><SPAN lang=EN-US style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">------------------------------------------------<BR></SPAN><SPAN style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">休息<SPAN lang=EN-US>3</SPAN>分钟<SPAN lang=EN-US><BR>------------------------------------------------ <o:p></o:p></SPAN></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; WORD-BREAK: break-all; TEXT-ALIGN: left; mso-pagination: widow-orphan; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto" align=left><SPAN lang=EN-US style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">(</SPAN><SPAN style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">三<SPAN lang=EN-US>)</SPAN>主要项目<SPAN lang=EN-US><BR>100mX1<BR>200mX1<BR>300mX1<BR>400mX1<BR>500mX1<BR>500mX1<BR>400mX1<BR>300mX1<BR>200mX1<BR>100mX1<BR>(</SPAN>自由式<SPAN lang=EN-US>,</SPAN>每趟休息<SPAN lang=EN-US>10</SPAN>秒<SPAN lang=EN-US>) <o:p></o:p></SPAN></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; WORD-BREAK: break-all; TEXT-ALIGN: left; mso-pagination: widow-orphan; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto" align=left><SPAN lang=EN-US style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">------------------------------------------------<BR></SPAN><SPAN style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">休息<SPAN lang=EN-US>3</SPAN>分钟<SPAN lang=EN-US><BR>------------------------------------------------ <o:p></o:p></SPAN></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; WORD-BREAK: break-all; TEXT-ALIGN: left; mso-pagination: widow-orphan; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto" align=left><SPAN lang=EN-US style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">(</SPAN><SPAN style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">四<SPAN lang=EN-US>)</SPAN>放松游<SPAN lang=EN-US><BR><st1:chmetcnv w:st="on" TCSC="0" NumberType="1" Negative="False" HasSpace="False" SourceValue="300" UnitName="m">300m</st1:chmetcnv>(</SPAN>用最舒服的速度游<SPAN lang=EN-US>,</SPAN>不限姿势<SPAN lang=EN-US>) <o:p></o:p></SPAN></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt; WORD-BREAK: break-all; TEXT-ALIGN: left; mso-pagination: widow-orphan; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto" align=left><SPAN style="FONT-SIZE: 12pt; COLOR: #333333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt">总距离<SPAN lang=EN-US>=4200m</SPAN></SPAN><SPAN lang=EN-US style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体"><o:p></o:p></SPAN></P>

靓菊发表于 2006-12-29 19:28

有机会试试

痛并快乐者 发表于 2006-12-29 22:31

<FONT face=方正舒体 color=#f70909 size=7>冬泳健康!!!健康冬泳!!!</FONT>

小房东 发表于 2007-5-9 10:22

[<FONT size=4>quote]原文由靓菊发表: 有机会试试                                                                                                  我喜欢游长距离.如有比赛公开水域.5000----10000-------15000.海水游,那一定试一试.</FONT>

絮儿发表于 2007-5-10 13:27

谢谢楼主,这是自己训练还是要集体训练呀??/

海燕发表于 2007-5-9 21:47

夏天我也试试

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