cut the waves

Someone raised his fist at Yu Yu: "Brother, we have never met before, but Xiaosheng is here to wish you good luck."

There are also those who sighed: "The provincial team's jade-faced little Yan Luo, the training of people is utterly miserable--"

Even Su Liao added a sentence: "Yu Yu, eat more."

Yu Yu: "..."

He was puzzled and choked out a sentence: "The training in the morning... seems to be... okay?"

"That's because—" A boy shut up after speaking halfway.It turned out that it was Yan Zheng who came over, and everyone watched their noses, eyes and hearts, and dared not make a sound.

With Yan Zheng's look, the boys opposite Yu Yu collectively moved one place to the left.Boss Yan sat down in front of Yu Yu carelessly, and smiled gently: "How do you feel? Are you still used to training?"

Yu Yu nodded.

"That's good." Yan Zheng spoke in a soft voice, with a concerned expression on his face, "Eat well, then rest for two hours, and start on time at two o'clock in the afternoon."

Yu Yu nodded: "What are you practicing in the afternoon?"

"Practice what? Start the formal training in the afternoon?" Yan Zheng gave him a ghostly look, and stuffed a piece of beef into his mouth, "What do you think that was in the morning? It's just soaking in the pool for you. Dinner is in the afternoon." .”

Yu Yu: "..." After soaking 5000 meters in the bath, it directly soaked his usual daily training volume?

During the lunch break, Su Liao took out an exercise book: "If I were you, I would definitely take this opportunity to do some homework."

Yu Yu looked at him puzzled.

Su Liao explained seriously: "I feel that after Yan Zheng's training, you may not have the strength to do your homework when you go home."

Yu Yu: "..."

At two o'clock in the afternoon, Yu Yu returned to swimming pool B.

After a simple warm-up, Yan Zheng squatted by the pool and said to him: "7*200 meters in 4 minutes, let's go."

所谓“7*200米4分钟包干”，意思是，一共游7组200m，每组游泳加休息耗时为4分钟。也就是说，如果俞宇2分钟游完200米，就他可以休息2分钟后再开始第二个200米。

This time, Yu Yu was the only one in the swimming lane.

The hand that Yan Zheng pinched the stopwatch was still holding the electronic tablet. Based on the data sent back from the heart rate belt, he recorded Yu Yu's every 200m time and the periodic heart rate changes.

"The maximum heart rate is only 175, young man, you seem to be very leisurely? You can't limit your maximum heart rate to just this low, can you?"

阎正没让俞宇休息多久，很快又布置了任务：“15*100米2分钟包干，每个100米要求——给你简单点吧——70s内游完。”

There is also a break for each group of 100 meters. Why is it so tiring to swim in an event that sounds easy?Before the body rested, it immediately went into the next anaerobic exercise, and Yu Yu felt that his heart was about to jump out.For the first time, the water became a resistance to his breathing, and every breath was extremely strenuous.

After swimming in two groups, Yu Yu leaned against the pool wall, glanced at the time on the big screen in the pool, and began to long for the training to end soon.

Less than an hour has passed?

"These two dry combinations can generally measure the athlete's maximum heart rate, which can be used as an indicator to evaluate the athlete's physical condition in later training." Yan Zheng squatted by the pool and explained, "You are currently swimming, and your maximum heart rate is 186. Considering you At your age, I think you can still improve, but let’s use 186 for calculation.”

Yu Yu nodded with a vague understanding.

"Okay, rest for a while. Let's start low aerobic basic training later, continue to swim 2000m, control the speed yourself, not too fast, about 60% of the race speed. Let me see how you control your own speed What's your ability?"

Yu Yushui drank half of it and almost choked himself.

2000 meters?

Yu Yu was embarrassed to remind Yan Zheng directly that he had already swam 5000 meters in the morning, so he broke his fingers and pretended to count the length of today's swim: "5000 in the morning, 200 in the afternoon warm-up, 7*200, 15*100, plus In 2000, I swam almost [-] meters."

In fact, Yu Yu felt that he was a little tired, and his limbs were sore like never before.

"Oh, it's only 3000 meters, isn't it too little?" Yan Zheng smiled kindly, "I also think it's too little, so let's swim 60 meters at [-]% speed. Rest well. No? Let's start quickly after you have a rest, we still have projects in a while."

Yu Yu: "..."

return?have?item?item?

The 3000m Yu Yu didn't swim fast, and his body gradually entered the aerobic state, but the more he swam, the more he stretched, and the more he swam, the more relaxed he became.In the second half of the journey, fatigue flooded the limbs again.When I was a child, I trained professionally, and I only swam 6000 meters a day at most. Yu Yu felt that he had never swam so long in his life.

Yu Yu swam the 3000 meters for an hour, and at the end of the swim, his mind was "buzzing".In the sea, the water conditions will change somewhat,

"Your speed control is not bad, it's a little slower, it's 50% of your game." Yan Zheng nodded, "For the sake of your first swim, forgive you, remember to go a little faster next time. "

He looked at the time, it was already four o'clock in the afternoon.

The next group of athletes who went into the water with him had already left the pool.Su Liao also finished the land training, and came back from a stroll with his homework in hand. He also saw Cheng Zhefan, who had also finished a day of underwater training, and was watching the show with a cold eye.

However, Yan Zheng didn't mean to end at all.He waved his hand, and his tone was very relaxed: "Drink some water, take a rest, and go to the bathroom. Two or ten minutes. Start on time at 10:04, and the last set of training T30 - 30 minutes, swim as hard as you can, count as much as you can swim How many."

Yu Yu: "..."

He suddenly regretted it.

Why did he agree to Yan Zheng?Well, why did he come to the provincial team to suffer?

He felt that he was really exhausted.

"Hurry up! I said that the T-30 is faster than the 3000m just now. Why are you swimming slower and slower? What is your speed? Those who know it say this is the youth training of the provincial team. Healthy!" Yan Zheng scolded, and took the long rope under the stopwatch to pump people into the water, "My dog ​​can swim faster than you are now in the water, and you still tell me you want to swim a marathon with this stamina?"

Yu Yu can be regarded as knowing what the extended version of the rope is for.

Ordinary athletes would be able to speed up somewhat after being whipped by him like this.But Yu Yu just adjusted his position skillfully, so that Yan Zheng's two "whips" fell on the water.

Can't get it.

whee.

Yan Zheng was so angry that he picked up a splint and smashed it over: "I told you to hide!"

Su Liao followed Yan Zheng's buttocks, frowning worriedly: "Uncle Yan, we usually practice 5000 meters. Is it too much to increase the intensity all at once?"

"Intensity?" Yan Zheng let out a short breath, "This kid is a thief, let me be lazy here! Su Liao, I'll test you - at present, the maximum heart rate he can achieve in training is 186. Now, I His swimming speed needs to be faster than the aerobic threshold but lower than the anaerobic threshold, what should be the reference heart rate range?"

Su Liao thought for a while and replied, "146 to 156?"

Yan Zheng nodded, and showed Su Liao the data on the electronic screen, which showed that Yu Yu's current exercise heart rate was 138.

"Don't think I don't know you're being lazy!" The coach raised his voice again, "The long-distance athletes in our team have a T-30 score between 2300 and 2700. If you can't swim to 2300, go ashore in a while, how many meters are you short? , just give me as many burpees! If you are 100 meters short, give me [-] jumps, and if you are [-] meters short, give me [-] jumps!"

"Threats of a thousand burpees" are comparable in effect to death threats.Yu Yu's speed was indeed much faster, and his heart rate reached 150.

When the 10-minute timer ended, Yu Yu hurried to swim 2250m.When he came up from the water, he felt that there was not a single muscle in his body that belonged to him.

"Hmph, you're lucky, you're only 50 meters away. Come on, it's agreed, fifty burpees, the standard point. If it's not standard, it doesn't count." Yan Zheng took the rope under the stopwatch and swiped. Pulling the non-slip mat by the pool, "Hurry up, just jump here for me. It's five o'clock, don't delay everyone's dinner."

It just so happened that the position Yan Zheng chose was the only way for everyone to go back to the locker room.Everyone who comes and goes can see him doing burpees in a pair of swimming trunks.

Yu Yu: "..." I really want to die on the spot.

very.

very much.

Part of the burpee is a push-up.Yu Yu suddenly remembered Wang Pengpeng's classic moves - only push-ups but no push-ups.Maybe the arms can't bear the strength, and they have to smash the non-slip mat with their faces.

All kinds of eyes fell on him.Yan Zheng's critical gaze, Cheng Zhefan's sarcastic gaze, Su Liao's gaze observing the mice... and those athletes who are not too serious to watch the excitement, laughing and laughing as if they were waiting for him to perform a show.

He didn't know why Su Liao was still there, but Cheng Zhefan must have come to see the joke.

Yu Yu gritted his teeth, staring at the three-acre land in front of his feet, mechanically squatting, flat-boarding, push-ups, and then jumping.The blood in the whole body seems to be burning, as if the heart is about to jump out of the chest, every muscle is tearing and trying to strike...

Yu Yu buried his head very low, his arms were so sore, so sore, his muscles trembled so much that he felt that the ground was shaking, and physiological tears burst out of his eyes without warning.

no.So many people are watching.

That little bit of self-esteem just kept him from lying on the ground, and he finished fifty bobbys in a standard manner.When he got up again, he wiped his face from bottom to top, and the tears and sweat disappeared together with the water in the swimming pool without a trace.

Yu Yu was dizzy for a while, pursed his lips tightly, and looked at Yan Zheng coldly.

Boss Yan just waved the device in his hand, and waved his hand lazily: "Okay, can't your maximum heart rate reach 200? At your age, no matter what, you should be at 200. I knew it, you brat. Just be lazy."

Yu Yu tore off the equipment on his body, picked up his swimming cap and goggles, turned around and left.

But Yan Zheng stopped him again from behind: "Wait."

Yu Yu stopped and turned his head.

Yan Zheng sneered: "Did the coach say it's over, huh? What do you mean by looking at me like that? Are you dissatisfied with me today?"

Yu Yu thought for a while, then raised the corners of his eyes coldly: "I think you are—"

Today's training volume was a little too much for Yu Yu, and Yu Yu thought that the final corporal punishment was unnecessary.It's all about giving the newcomer a bad blow, he knows it in his heart.Yu Yu didn't say it directly, but just stared at Yan Zheng unconvinced.

Yan Zheng put away his playful smile, strode over, and stood in front of Yu Yu: "Do you think I'm making things difficult for you?"

Yu Yu's lips moved slightly, his voice was very low: "Isn't it?"

"No, on the contrary." Yan Zheng stretched out his hand to hold Yu Yu's shoulder, and pressed hard, "I want to prove to you that you can challenge far more than you imagined."

Yu Yu opened his eyes wide, his eyelashes trembling slightly.

"You bunch of careless little brats." Yan Zheng slapped him on the back, turned around and cursed.He reached out and pointed at the young athletes who were watching, and scolded: "What are you looking at? Is there too little training? Have you stretched one by one? If you don't stretch well now, you will suffer in the future. Stretching Finish before leaving! Each action must not be less than 30 seconds!"

After stretching, the body finally felt a little more comfortable.Yu Yu walked into the bathroom barefoot and quickly took a hot shower.

I don't know if it was due to the temperature difference in the shower, but when Yu Yu was changing clothes, he suddenly felt dizzy, bright and dark in front of his eyes, and countless black and white "color pixels" began to flicker, like an electronic screen with poor contact.His breathing suddenly became rapid, his whole body was shaking, and he was sweating profusely.

Before Yu Yu could realize what was wrong with him, he fell headlong and grabbed the air twice randomly, but he didn't seem to be able to grab anything to support him.

He was a little confused: what happened to me?Are you sick?

Someone seemed to call his name from behind.Yu Yu felt that his brain was abnormally slow, and it took him a long time to realize that it seemed that Su Liao was calling him to squat down.Then, a pair of hands grabbed his arm.Only then did Yu Yu realize that his skin was wet and cold, while the other's palm was dry and hot.

The author has something to say: Yuyu is fine~ It’s just caused by low blood sugar

The training method in this paper refers to the following literature:

1.李剑华.如何运用心率控制游泳训练强度[J].中国体育教练员，2015，23（01）：62-64.

2. Zhou Chaoyan. Research and Establishment of Physiological and Biochemical Monitoring Methods for Special Training of Swimming Long Distance Events [D]. Shanghai Institute of Physical Education, 2012.

In fact, I don't really know what the real training is like. QAQ interviewed the athletes of the provincial team for training + tried hard to check the information.

It’s hard for me to say it myself. This book has been on the list for the third week, and Chapter 2 still has 160 hits.

Thank you for every point of entry, bow.