By Hy-Tek's WORKOUT MANAGER
Page 1 (11/08/2000)
Daily Workout [665] for Wednesday, November 1, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
4,200 6:30 PM 3 x 100 on 1:30 Warm-up } 3x REC S CHO 1:30
8 x 50 on :55 K&Swim 1xIM,2xFR } EN1 K FRM 1:50
1 x 200 on 3:15 20drill-30drill } EN1 D IM 1:38
4 x 25 on :30 Free/No-BRS } SP3 S FR 2:00
4 x 100 on 1:30 IM order by100 } EN1 S IM 1:30
50 7:41 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,200 7:43 PM 1 x 300 on 5:00 Fly/UW kick } 1x EN2 K FLY 1:40
2 x 150 on 2:30 Vassallo kick&Kick } EN2 K BK 1:40
3 x 100 on 1:45 Breaststroke 3-1GK } EN2 K BR 1:45
6 x 50 on :45 Free/Kick on B } EN3 K FR 1:30
50 8:04 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,600 8:06 PM 4 x 400 on 5:50 Individual Med.des EN2 S IM 1:28
400 8:31 PM 1 x 400 on 6:00 Turn drill &rec REC S FR 1:30
8:37 PM Finish time. Total: 7,500 meters. Stress Value = 121
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,400 18.67% Freestyle 1,000 13.33%
Aerobic Base 3,000 40.00% Backstroke 300 4.00%
Anaerobic Thresh 2,500 33.33% Breaststroke 300 4.00%
MaxVO2 300 4.00% Butterfly 300 4.00%
Alactate 300 4.00% IM 3,400 45.33%
Free-medley 1,200 16.00%
Type of Work Meters your choice 1,000 13.33%
================ ==============
Swim 4,500 60.00%
Kick 2,400 32.00%
Drill 600 8.00%
Daily Workout [666] for Thursday, November 2, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 6:30 PM 1 x 1000 on 14:00 W-up REC S CHO 1:24
2,400 6:45 PM 3 x 100 on 1:40 Fly krls by25 } 2x EN2 D FLY 1:40
6 x 50 on :45 Vassallo kick&swim } EN2 D BK 1:30
3 x 100 on 1:40 Br 4k&P-SWM by25 } EN2 K BR 1:40
6 x 50 on :45 Free side stk4/25 } EN2 D FR 1:30
100 7:24 PM 4 x 25 on 1:00 Sprint no breath SP3 S IM 4:00
100 7:29 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
4,000 7:32 PM 10 x 400 on 5:10 Free/3xHARD EN2 S FR 1:18
turn-turn NO BRS
400 8:25 PM 8 x 50 on :50 Recovery/swim-down REC S BK 1:40
8:32 PM Finish time. Total: 8,000 meters. Stress Value = 145
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,500 18.75% Freestyle 4,600 57.50%
>
Page 2 (11/08/2000)
Daily Workout [666] Junior K-1 Team Shimaco's (con't)
Anaerobic Thresh 6,400 80.00% Backstroke 1,000 12.50%
Alactate 100 1.25% Breaststroke 600 7.50%
Butterfly 600 7.50%
Type of Work Meters IM 100 1.25%
================ ============== your choice 1,100 13.75%
Swim 5,600 70.00%
Kick 600 7.50%
Drill 1,800 22.50%
Daily Workout [667] for Sunday, November 5, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,500 8:15 AM 1 x 300 on 4:30 Warm-up } 3x REC S CHO 1:30
1 x 200 on 3:30 IM drill } EN1 D IM 1:45
1,200 8:40 AM 12 x 100 on 1:40 Kick your choice EN2 K CHO 1:40
900 9:01 AM 3 x 300 on 4:30 Fins UW-SIDE-BK DOL EN1 K FIN 1:30
100 9:16 AM 2 x 50 on 2:00 Fins UW-DOLPHIN K SP3 K FIN 4:00
500 9:21 AM 20 x 25 on :30 UW K&SWIM by12.5m EN2 S FLY 2:00
100 9:32 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 9:35 AM 20 x 50 on :55 Ring Tube EN2 P RNG 1:50
2,400 9:55 AM 1 x 100 on 1:30 Individual Medley } 3x EN1 S IM 1:30
4 x 50 on :45 Free } EN2 S FR 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
6 x 50 on :40 Free DES. } EN2 S FR 1:20
50 10:31 AM 2 x 25 on 2:00 DIVE fly SP3 S FLY 8:00
250 10:36 AM 1 x 250 on 5:00 Recovery/swim-down REC S CHO 2:00
10:41 AM Finish time. Total: 8,000 meters. Stress Value = 125
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,250 15.63% Freestyle 1,500 18.75%
Aerobic Base 2,400 30.00% Butterfly 550 6.88%
Anaerobic Thresh 4,200 52.50% IM 1,500 18.75%
Alactate 150 1.88% Fins 1,000 12.50%
your choice 2,450 30.63%
Type of Work Meters Ring tube 1,000 12.50%
================ ==============
Swim 4,200 52.50%
Kick 2,200 27.50%
Pull 1,000 12.50%
Drill 600 7.50%
>
Page 3 (11/08/2000)
Daily Workout [668] for Sunday, November 5, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
2,000 3:30 PM 5 x 400 on 6:00 Mix,1IM,2IM,4IM,Drl EN1 S IM 1:30
2,000 4:01 PM 5 x 100 on 1:30 FlyRLSWM&FR } 1x EN1 D FLY 1:30
5 x 100 on 1:30 Vassallo kick&SWM } EN1 S BK 1:30
5 x 100 on 1:40 BK dolphnK~SWM by25 } EN1 K BR 1:40
5 x 100 on 1:20 Free/15stk DPS } EN2 S FR 1:20
50 4:32 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
1,000 4:35 PM 1 x 1000 on 14:00 Fins kick EN1 K FIN 1:24
1,000 4:50 PM 10 x 100 on 1:45 Free/Ling Tube EN1 P RNG 1:45
50 5:09 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
1,600 5:12 PM 4 x 400 on 5:00 Free/DES EN2 S FR 1:15
300 5:33 PM 1 x 300 on 5:00 Drill&Recovery REC D CHO 1:40
5:38 PM Finish time. Total: 8,000 meters. Stress Value = 107
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 400 5.00% Freestyle 2,100 26.25%
Aerobic Base 5,500 68.75% Backstroke 500 6.25%
Anaerobic Thresh 2,100 26.25% Breaststroke 500 6.25%
Butterfly 500 6.25%
Type of Work Meters IM 2,000 25.00%
================ ============== Fins 1,000 12.50%
Swim 4,700 58.75% your choice 400 5.00%
Kick 1,500 18.75% Ring tube 1,000 12.50%
Pull 1,000 12.50%
Drill 800 10.00%
Daily Workout [670] for Monday, November 6, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================= === = === ====
1,000 6:00 PM 10 x 100 on 1:30 4FR-3BK-2BR-1FLY EN1 S IM 1:30
3,000 6:16 PM 15 x 200 on 2:45 Fr/DPS-TURN-BLD by5t EN2 S FR 1:23
100 6:59 PM 1 x 100 on 2:00 Recovery/swim-down REC S BK 2:00
400 7:02 PM 8 x 50 on :55 Kick drill EN1 K FLY 1:50
400 7:11 PM 8 x 50 on :50 Rt-lftstk by25m EN1 D FLY 1:40
800 7:19 PM 16 x 50 on :45 Butterfly EN2 S FLY 1:30
100 7:32 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
100 7:36 PM 4 x 25 on 1:00 Butterfly/No brs SP3 SP3 S FLY 4:00
100 7:41 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:44 PM 1 x 1000 on 13:00 Free/speed play EN2 P FR 1:18
400 7:58 PM 1 x 400 on 6:00 Individual Medley EN1 P IM 1:30
400 8:05 PM 1 x 400 on 7:00 Individual Medley EN1 K IM 1:45
1,000 8:13 PM 1 x 1000 on 18:00 Free/speed play EN2 K FR 1:48
200 8:32 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:35 PM Finish time. Total: 9,000 meters. Stress Value = 161
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
>
Page 4 (11/08/2000)
Daily Workout [670] Junior K-1 Team Shimaco's (con't)
Warm-up/Recovery 500 5.56% Freestyle 5,000 55.56%
Aerobic Base 2,600 28.89% Backstroke 100 1.11%
Anaerobic Thresh 5,800 64.44% Butterfly 1,700 18.89%
Alactate 100 1.11% IM 1,800 20.00%
your choice 400 4.44%
Type of Work Meters
================ ==============
Swim 5,400 60.00%
Kick 1,800 20.00%
Pull 1,400 15.56%
Drill 400 4.44%
Daily Workout [669] for Tuesday, November 7, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,200 6:30 PM 3 x 400 on 5:30 Free EN1 S FR 1:23
2,800 6:48 PM 1 x 100 on 1:30 Individual Medley } 2x EN1 S IM 1:30
2 x 200 on 2:55 Individual Medley } EN2 S IM 1:28
3 x 300 on 4:15 Individual Medley } EN2 S IM 1:25
100 7:30 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,100 7:33 PM 4 x 50 on :45 Butterfly e-h,h-e } 3x EN2 P FLY 1:30
5 x 100 on 1:20 Free,1/7BRS } EN2 P FR 1:20
500 8:03 PM 1 x 500 on 7:00 Fins/drill REC D FLY 1:24
500 8:11 PM 20 x 25 on :30 Fins/UWK-DRL-SWM SP3 D FLY 2:00
100 8:22 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
750 8:25 PM 1 x 25 on :30 Butterfly setDES } 3x EN2 S FLY 2:00
1 x 50 on :45 Backstroke } EN2 S BK 1:30
1 x 75 on 1:15 Breaststroke } EN2 S BR 1:40
1 x 100 on 1:30 Free } EN2 S FR 1:30
250 8:38 PM 1 x 250 on 5:00 Recovery/swim-down REC S CHO 2:00
8:43 PM Finish time. Total: 8,300 meters. Stress Value = 157
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 950 11.45% Freestyle 3,000 36.14%
Aerobic Base 1,400 16.87% Backstroke 150 1.81%
Anaerobic Thresh 5,450 65.66% Breaststroke 225 2.71%
Alactate 500 6.02% Butterfly 1,675 20.18%
IM 2,800 33.73%
Type of Work Meters your choice 450 5.42%
================ ==============
Swim 5,200 62.65%
Pull 2,100 25.30%
Drill 1,000 12.05%
Page 1 (11/10/2000)
Daily Workout [670] for Tuesday, November 7, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================= === = === ====
1,000 6:00 PM 10 x 100 on 1:30 4FR-3BK-2BR-1FLY EN1 S IM 1:30
3,000 6:16 PM 15 x 200 on 2:45 Fr/DPS-TURN-BLD by5t EN2 S FR 1:23
100 6:59 PM 1 x 100 on 2:00 Recovery/swim-down REC S BK 2:00
400 7:02 PM 8 x 50 on :55 Kick drill EN1 K FLY 1:50
400 7:11 PM 8 x 50 on :50 Rt-lftstk by25m EN1 D FLY 1:40
800 7:19 PM 16 x 50 on :45 Butterfly EN2 S FLY 1:30
100 7:32 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
100 7:36 PM 4 x 25 on 1:00 Butterfly/No brs SP3 SP3 S FLY 4:00
100 7:41 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:44 PM 1 x 1000 on 13:00 Free/speed play EN2 P FR 1:18
400 7:58 PM 1 x 400 on 6:00 Individual Medley EN1 P IM 1:30
400 8:05 PM 1 x 400 on 7:00 Individual Medley EN1 K IM 1:45
1,000 8:13 PM 1 x 1000 on 18:00 Free/speed play EN2 K FR 1:48
200 8:32 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:35 PM Finish time. Total: 9,000 meters. Stress Value = 161
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 500 5.56% Freestyle 5,000 55.56%
Aerobic Base 2,600 28.89% Backstroke 100 1.11%
Anaerobic Thresh 5,800 64.44% Butterfly 1,700 18.89%
Alactate 100 1.11% IM 1,800 20.00%
your choice 400 4.44%
Type of Work Meters
================ ==============
Swim 5,400 60.00%
Kick 1,800 20.00%
Pull 1,400 15.56%
Drill 400 4.44%
>
Page 2 (11/10/2000)
Daily Workout [671] for Wednesday, November 8, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
2,800 6:30 PM 1 x 1000 on 14:00 Free } 1x REC S FR 1:24
1 x 800 on 12:00 Backstroke } EN1 S BK 1:30
1 x 600 on 9:30 Breast&dol-swm by25 } EN1 D BR 1:35
1 x 400 on 6:00 Butterfly&3R3L by25 } EN1 D FLY 1:30
500 7:13 PM 20 x 25 on :30 Roll Kick-& *by4t EN1 D BK 2:00
Rt-lft-double arm
1,000 7:24 PM 20 x 50 on :45 Vassallo kick&Swim EN2 S BK 1:30
100 7:40 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,700 7:43 PM 10 x 50 on :50 Ring tube 1/7 } 1x EN1 P FR 1:40
4 x 25 on :30 side stk } REC D FR 2:00
10 x 50 on :45 Pad Pv 1/5 } EN2 P FR 1:30
4 x 25 on :30 side stk } REC D FR 2:00
10 x 50 on :40 Pad swim 1/3 } EN3 P FR 1:20
100 8:11 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:14 PM 20 x 50 on :45 STL point no-brs set EN2 S FR 1:30
100 8:30 PM 4 x 25 on 1:00 DIVE 25m SP3 S IM 4:00
300 8:35 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:40 PM Finish time. Total: 7,600 meters. Stress Value = 123
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,700 22.37% Freestyle 3,700 48.68%
Aerobic Base 2,800 36.84% Backstroke 2,300 30.26%
Anaerobic Thresh 2,500 32.89% Breaststroke 600 7.89%
MaxVO2 500 6.58% Butterfly 400 5.26%
Alactate 100 1.32% IM 100 1.32%
your choice 500 6.58%
Type of Work Meters
================ ==============
Swim 4,400 57.89%
Pull 1,500 19.74%
Drill 1,700 22.37%
>
Page 3 (11/10/2000)
Daily Workout [672] for Thursday, November 9, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,800 6:30 PM 3 x 50 on :50 Rt-lft-Swm by1t ord. } 4x EN1 D IM 1:40
1 x 300 on 4:10 200IM-100FR } EN1 S FRM 1:23
500 6:58 PM 10 x 50 on :50 Vassallo kick EN2 K BK 1:40
500 7:08 PM 10 x 50 on :45 Backstroke EN1 P BK 1:30
500 7:17 PM 10 x 50 on :40 Free-Bk by25 EN2 S FRB 1:20
250 7:25 PM 10 x 25 on :30 drill REC D BK 2:00
100 7:31 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
4,000 7:34 PM 20 x 200 on 2:45 Free/5des-4ez-3des EN2 S FR 1:23
2ez-1Hard,4dps-1max
350 8:30 PM 1 x 350 on 6:00 Recovery/swim-down REC S CHO 1:43
8:36 PM Finish time. Total: 8,000 meters. Stress Value = 135
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 700 8.75% Freestyle 4,000 50.00%
Aerobic Base 2,300 28.75% Backstroke 1,250 15.63%
Anaerobic Thresh 5,000 62.50% IM 600 7.50%
Free-medley 1,200 15.00%
Type of Work Meters your choice 450 5.63%
================ ============== Free-Backstroke 500 6.25%
Swim 6,150 76.88%
Kick 500 6.25%
Pull 500 6.25%
Drill 850 10.63%
Page 1 (11/14/2000)
Daily Workout [673] for Friday, November 10, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
1,200 6:30 PM 3 x 400 on 5:30 1.3cho-2IM EN1 S MIX 1:23
100 6:48 PM 1 x 100 on 2:00 25sp3-75rec SP3 S CHO 2:00
2,000 6:51 PM 40 x 50 on 1:00 IM order by10t HARD! SP1 S IM 2:00
400 7:32 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
1,500 7:40 PM 3 x 500 on 7:30 1sidek-2cho Fins on EN1 K CHO 1:30
3 Breast kick on Bo.
1,000 8:04 PM 20 x 50 on :45 Kick&Swim on PAD EN2 D PAD 1:30
400 8:20 PM 8 x 50 on :50 Recovery/drill REC D CHO 1:40
8:28 PM 3:00 Rest L :00
200 8:31 PM 1 x 200 on 3:00 Dive! 200IM TRY!!! SP2 S IM 1:30
400 8:35 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:42 PM Finish time. Total: 7,200 meters. Stress Value = 254
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,200 16.67% IM 2,200 30.56%
Aerobic Base 2,700 37.50% Paddles 1,000 13.89%
Anaerobic Thresh 1,000 13.89% your choice 2,800 38.89%
Lactate Toleranc 2,000 27.78% Mix-stroke 1,200 16.67%
Peak Lactate 200 2.78%
Alactate 100 1.39%
Type of Work Meters
================ ==============
Swim 4,300 59.72%
Kick 1,500 20.83%
Drill 1,400 19.44%
>
Page 2 (11/14/2000)
Daily Workout [674] for Sunday, November 12, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
2,400 8:00 AM 3 x 100 on 1:30 Warm-up } 4x REC S CHO 1:30
4 x 50 on :45 Individual Medley } EN1 S IM 1:30
4 x 25 on :30 3drill/1dash NO-BRS } SP3 D FR 2:00
400 8:39 AM 8 x 50 on :50 Breaststroke on pv EN2 P BR 1:40
400 8:47 AM 8 x 50 on :50 Kick&Swim by25m EN2 K BR 1:40
400 8:55 AM 1 x 400 on 7:00 Breast STK COUNT EN2 S BR 1:45
100 9:03 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 9:06 AM 20 x 100 on 1:20 Pad-Pv 5-8brs by5t EN2 P FR 1:20
100 9:34 AM 1 x 100 on 2:00 Recovery/swim-down REC S BK 2:00
1,500 9:37 AM 15 x 100 on 1:15 Pad-swim 1:10 EN2 S PAD 1:15
100 9:57 AM 1 x 100 on 2:00 Recovery/swim-down REC S BK 2:00
1,000 10:00 AM 10 x 100 on 1:30 Free dps REC S FR 1:30
100 10:16 AM 1 x 100 on 2:00 Recovery/swim-down REC S BK 2:00
1,200 10:19 AM 1 x 1200 on 18:00 Fins 600UW-600onBO. EN1 K FIN 1:30
300 10:38 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
PM-OFF!!!
10:44 AM Finish time. Total: 10,000 meters. Stress Value = 143
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,900 29.00% Freestyle 3,400 34.00%
Aerobic Base 2,000 20.00% Backstroke 300 3.00%
Anaerobic Thresh 4,700 47.00% Breaststroke 1,200 12.00%
Alactate 400 4.00% IM 800 8.00%
Paddles 1,500 15.00%
Type of Work Meters Fins 1,200 12.00%
================ ============== your choice 1,600 16.00%
Swim 5,600 56.00%
Kick 1,600 16.00%
Pull 2,400 24.00%
Drill 400 4.00%
>
Page 3 (11/14/2000)
Daily Workout [675] for Monday, November 13, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 6:00 PM 1 x 1000 on 15:00 Free300-BK200 alt REC S FRB 1:30
1,000 6:16 PM 5 x 200 on 2:55 Individual Medley EN1 S IM 1:28
Course change
1,200 6:32 PM 8 x 50 on :55 Breaststroke 3K-1STK } 1x EN2 K BR 1:50
8 x 50 on :50 Breaststroke 2K-1STK } EN2 K BR 1:40
8 x 50 on :45 Breaststroke SWIM } EN3 S BR 1:30
500 6:53 PM 1 x 500 on 8:00 FinS dol-breast EN1 D BR 1:36
2,700 7:02 PM 1 x 200 on 3:00 Backstroke set des } 3x EN2 P BK 1:30
1 x 300 on 4:30 Individual Medley } EN2 P IM 1:30
1 x 400 on 5:00 Free } EN2 P FR 1:15
100 7:41 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
800 7:45 PM 8 x 100 on 1:45 Freestyle Kick on Bo EN1 K FR 1:45
800 8:00 PM 16 x 50 on :50 SideK&DPS by25 EN1 D FR 1:40
800 8:15 PM 8 x 100 on 1:20 3.5.7 hard 1:07-05 EN2 S FR 1:20
400 8:27 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:34 PM Finish time. Total: 9,300 meters. Stress Value = 155
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,500 16.13% Freestyle 3,600 38.71%
Aerobic Base 3,100 33.33% Backstroke 600 6.45%
Anaerobic Thresh 4,300 46.24% Breaststroke 1,700 18.28%
MaxVO2 400 4.30% IM 1,900 20.43%
your choice 500 5.38%
Type of Work Meters Free-Backstroke 1,000 10.75%
================ ==============
Swim 3,700 39.78%
Kick 1,600 17.20%
Pull 2,700 29.03%
Drill 1,300 13.98%
>
Page 4 (11/14/2000)
Daily Workout [676] for Tuesday, November 14, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,800 6:00 PM 1 x 100 on 1:30 Warm-up } 3x REC S CHO 1:30
1 x 200 on 2:40 Freestyle } EN1 S FR 1:20
1 x 300 on 4:20 Individual Medley } EN1 S IM 1:27
100 6:27 PM 4 x 25 on :30 RSLS high elbow! REC D FR 2:00
4,000 6:30 PM 4 x 400 on 5:20 Free } 1x EN2 S FR 1:20
3 x 400 on 5:10 Free } EN2 S FR 1:18
2 x 400 on 5:00 Free } EN3 S FR 1:15
1 x 400 on 4:50 Free } EN3 S FR 1:13
100 7:23 PM 4 x 25 on :30 sidek~dps REC D FR 2:00
1,200 7:26 PM 4 x 300 on 4:30 DolphinK-sideK-BkK EN1 K FIN 1:30
750 7:45 PM 3 x 50 on :45 B-kick,Hard } 3x EN2 K FR 1:30
4 x 25 on :30 SideK~Bkhead-up K } REC K MIX 2:00
100 7:59 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
500 8:03 PM 20 x 25 on :30 Kick drl-Stk drl EN1 D BR 2:00
Dol stk-SUB by5t
400 8:14 PM 1 x 400 on 6:00 Breaststroke EN2 S BR 1:30
50 8:21 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
800 8:23 PM 4 x 200 on 3:30 Ring Tube 5-8brs/DES EN1 P RNG 1:45
200 8:38 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:42 PM Finish time. Total: 10,000 meters. Stress Value = 204
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,150 11.50% Freestyle 5,250 52.50%
Aerobic Base 4,000 40.00% Breaststroke 900 9.00%
Anaerobic Thresh 3,650 36.50% IM 900 9.00%
MaxVO2 1,200 12.00% Fins 1,200 12.00%
your choice 650 6.50%
Type of Work Meters Mix-stroke 300 3.00%
================ ============== Ring tube 800 8.00%
Swim 6,550 65.50%
Kick 1,950 19.50%
Pull 800 8.00%
Drill 700 7.00%
Page 1 (11/15/2000)
Daily Workout [677] for Wednesday, November 15, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
4,000 6:30 PM 3 x 100 on 1:30 Warm-up } 4x REC S CHO 1:30
8 x 25 on :30 Fr/drill 4.8SWM NO-B } REC D FR 2:00
6 x 50 on :50 IM by1set } EN1 K IM 1:40
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
100 7:37 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,450 7:41 PM 1 x 100 on 1:30 Butterfly } 1x EN3 S FLY 1:30
1 x 150 on 2:15 Backstroke } EN3 S BK 1:30
1 x 200 on 3:00 Breaststroke } EN3 S BR 1:30
1 x 250 on 3:45 Free } EN3 S FR 1:30
1 x 50 on 1:00 Butterfly } SP1 S FLY 2:00
1 x 100 on 2:00 Backstroke } SP1 S BK 2:00
1 x 150 on 3:00 Breaststroke } SP1 S BR 2:00
1 x 200 on 4:00 Free } SP1 S FR 2:00
1 x 25 on 1:00 Butterfly } SP2 S FLY 4:00
1 x 50 on 2:00 Backstroke } SP2 S BK 4:00
1 x 75 on 3:00 Breaststroke } SP2 S BR 4:00
1 x 100 on 1:00 Free } SP2 S FR 1:00
100 8:10 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,200 8:14 PM 8 x 50 on :45 sideK-swim } 1x EN1 K FR 1:30
8 x 50 on :45 Rt-lft/drill } EN1 D FR 1:30
8 x 50 on :45 Free/4SUB-4DPS } EN2 S FR 1:30
350 8:33 PM 1 x 350 on 5:00 Recovery/swim-down REC S CHO 1:26
8:38 PM Finish time. Total: 7,200 meters. Stress Value = 157
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,550 35.42% Freestyle 2,550 35.42%
Aerobic Base 2,800 38.89% Backstroke 250 3.47%
Anaerobic Thresh 400 5.56% Breaststroke 425 5.90%
MaxVO2 700 9.72% Butterfly 175 2.43%
Lactate Toleranc 500 6.94% IM 2,050 28.47%
Peak Lactate 250 3.47% your choice 1,750 24.31%
Type of Work Meters
================ ==============
Swim 4,400 61.11%
Kick 1,600 22.22%
Drill 1,200 16.67%
Page 1 (11/20/2000)
Daily Workout [678] for Thursday, November 16, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
400 6:30 PM 1 x 400 on 7:00 Warm-up REC S CHO 1:45
100 6:38 PM 4 x 25 on 1:30 DIVE! IM order SP3 S FLY 6:00
1,000 6:45 PM 10 x 25 on :30 Butterfly 1UWK-4S,Ha } 1x SP1 S FLY 2:00
5 x 50 on 1:00 Backstroke1-4/DES 5e } SP1 S BK 2:00
1 x 75 on 1:30 Breaststroke Hard } SP1 S BR 2:00
1 x 50 on 1:00 Breaststroke/drill } REC D BR 2:00
1 x 75 on 1:30 Breaststroke Hard } SP1 S BR 2:00
1 x 50 on 1:00 Breaststroke/dps } REC D BR 2:00
1 x 100 on 1:15 Free Hard } SP1 S FR 1:15
1 x 25 on 1:00 No BRS SPRINT } SP3 S FR 4:00
1 x 100 on 1:10 Free Hard } SP1 S FR 1:10
1 x 25 on 1:00 No BRS SPRINT } SP3 S FR 4:00
100 7:06 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 7:09 PM 8 x 50 on :50 sidek-side stk } 1x EN1 K FR 1:40
8 x 50 on :50 Rt-lft stk by4t alt } EN1 D FR 1:40
8 x 50 on :50 Free/4SUB-4DPS } EN2 S FR 1:40
2,000 7:31 PM 1 x 2000 on 30:00 IM KICK SET EN1 K IM 1:30
2,000 8:02 PM 1 x 2000 on 30:00 FR STK SET EN1 D FR 1:30
200 8:33 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:37 PM Finish time. Total: 7,000 meters. Stress Value = 143
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 800 11.43% Freestyle 3,450 49.29%
Aerobic Base 4,800 68.57% Backstroke 250 3.57%
Anaerobic Thresh 400 5.71% Breaststroke 250 3.57%
Lactate Toleranc 850 12.14% Butterfly 350 5.00%
Alactate 150 2.14% IM 2,000 28.57%
your choice 700 10.00%
Type of Work Meters
================ ==============
Swim 2,100 30.00%
Kick 2,400 34.29%
Drill 2,500 35.71%
>
Page 2 (11/20/2000)
Daily Workout [679] for Friday, November 17, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
825 6:30 PM 1 x 825 on 13:00 Warm-up REC S BKR 1:35
125 6:44 PM 3 x 25 on 2:00 Dive Fly-Bk-Br } 1x SP3 S IM 8:00
1 x 50 on 2:00 Dive Max speed! } SP3 S FR 4:00
100 6:53 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
800 6:57 PM 8 x 25 on :30 KKRRLL&K/S by12.5 } 1x EN2 D FLY 2:00
8 x 25 on :30 KKRRLL&K/S by12.5 } EN2 D BK 2:00
8 x 25 on :30 3K1P,2K-1P,DPS by3t } EN2 K BR 2:00
8 x 25 on :30 KKRRLL&SWIM NO-BRS } SP3 S FR 2:00
600 7:14 PM 3 x 200 on 4:00 IM/DES,e/h-Turn-ALLH EN3 S IM 2:00
400 7:27 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
1,200 7:35 PM 4 x 100 on 1:45 SideK~DPS 2468STK/25 } 1x EN1 K FR 1:45
4 x 100 on 1:45 Rt-lft-Catch upx2 } EN1 D FR 1:45
4 x 100 on 1:45 2SUB-2DPS } EN2 S FR 1:45
100 7:57 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 8:00 PM 30 x 50 on :45 Free/Speed play EN2 S FR 1:30
350 8:24 PM 1 x 350 on 6:00 Recovery/swim-down REC S CHO 1:43
8:30 PM Finish time. Total: 6,000 meters. Stress Value = 118
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,775 29.58% Freestyle 2,950 49.17%
Aerobic Base 800 13.33% Backstroke 200 3.33%
Anaerobic Thresh 2,500 41.67% Breaststroke 200 3.33%
MaxVO2 600 10.00% Butterfly 200 3.33%
Alactate 325 5.42% IM 675 11.25%
your choice 950 15.83%
Type of Work Meters Back-Breast 825 13.75%
================ ==============
Swim 4,600 76.67%
Kick 600 10.00%
Drill 800 13.33%
>November 19,2000→http://www.sunss.com/00.11.19Jr.SwimmersMeet.htm
Page 3 (11/20/2000)
Daily Workout [680] for Monday, November 20, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,600 6:15 PM 4 x 400 on 6:30 Free-Bk-Br-Fly REC S IM 1:38
2,400 6:42 PM 12 x 50 on :50 Fly/krlswim by12.5 } 1x EN1 D FLY 1:40
12 x 50 on :45 VasK&Swim by12.5 } EN1 S BK 1:30
12 x 50 on :50 Breast/3K-1p&DPS 25 } EN1 K BR 1:40
12 x 50 on :45 Free/krlswim by12.5 } EN1 D FR 1:30
100 7:21 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
600 7:25 PM 1 x 600 on 10:00 Ring Tube 1/5brs,PAD EN1 P RNG 1:40
800 7:36 PM 1 x 800 on 12:00 Fins/side kick EN1 K FIN 1:30
1,000 7:49 PM 1 x 1000 on 14:00 Pull 1/7Brs EN2 P FR 1:24
1,200 8:04 PM 1 x 1200 on 20:00 Free Bo-Kick EN2 K FR 1:40
300 8:25 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:30 PM Finish time. Total: 8,000 meters. Stress Value = 90
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,000 25.00% Freestyle 2,800 35.00%
Aerobic Base 3,800 47.50% Backstroke 600 7.50%
Anaerobic Thresh 2,200 27.50% Breaststroke 600 7.50%
Butterfly 600 7.50%
Type of Work Meters IM 1,600 20.00%
================ ============== Fins 800 10.00%
Swim 2,600 32.50% your choice 400 5.00%
Kick 2,600 32.50% Ring tube 600 7.50%
Pull 1,600 20.00%
Drill 1,200 15.00%
Page 1 (11/22/2000)
Daily Workout [681] for Tuesday, November 21, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================= === = === ====
1,000 6:30 PM 1 x 1000 on 15:00 4fr-3bk-2br&1flyx100 REC S IM 1:30
1,500 6:46 PM 15 x 100 on 1:15 Pad-Swim EN2 P PAD 1:15
100 7:06 PM 1 x 100 on 2:00 Recovery/drill REC D CHO 2:00
3,300 7:09 PM 10 x 50 on :45 Butterfly } 1x EN2 S FLY 1:30
6 x 50 on :40 Butterfly-Fr } EN3 S FRM 1:20
4 x 100 on 1:30 Backstroke } EN2 S BK 1:30
4 x 100 on 1:20 Bk-jog25&Fr75 } EN3 S FRM 1:20
2 x 200 on 3:30 Breaststroke } EN2 S BR 1:45
2 x 200 on 3:00 Breaststroke } EN3 S BR 1:30
1 x 100 on 2:00 Rec/IM drill } REC D IM 2:00
1 x 800 on 10:00 Free-HARD!! } EN3 S FR 1:15
400 7:58 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
1,000 8:06 PM 20 x 50 on :45 Fins/Kick&Stk dril EN1 K FIN 1:30
1,000 8:22 PM 1 x 1000 on 18:00 Free/Mix 25x4NO-BRS EN2 K FR 1:48
Kick on Board
200 8:41 PM 1 x 200 on 4:00 Recovery/drill REC D CHO 2:00
8:45 PM Finish time. Total: 8,500 meters. Stress Value = 220
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,800 21.18% Freestyle 1,800 21.18%
Aerobic Base 1,000 11.76% Backstroke 400 4.71%
Anaerobic Thresh 3,800 44.71% Breaststroke 800 9.41%
MaxVO2 1,900 22.35% Butterfly 500 5.88%
IM 1,100 12.94%
Type of Work Meters Free-medley 700 8.24%
================ ============== Paddles 1,500 17.65%
Swim 4,600 54.12% Fins 1,000 11.76%
Kick 2,000 23.53% your choice 700 8.24%
Pull 1,500 17.65%
Drill 400 4.71%
Daily Workout [682] for Wednesday, November 22, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
500 6:30 PM 20 x 25 on :30 2k-2drl-1S/IM by5t REC D IM 2:00
4,000 6:41 PM 10 x 400 on 5:30 Des3t 1/5brs,10x drl EN2 S FR 1:23
100 7:37 PM 1 x 100 on 2:00 Recovery/high ELB REC D FR 2:00
2,800 7:40 PM 3 x 100 on 1:45 IM order Kick 1-3des } 4x EN2 K IM 1:45
1 x 400 on 6:00 400IM/1-4DES } EN2 S IM 1:30
500 8:26 PM 10 x 50 on :50 Free/Ring Tube 3xH EN2 P RNG 1:40
400 8:36 PM 4 x 100 on 1:40 Recovery/drill-down REC D CHO 1:40
8:43 PM Finish time. Total: 8,300 meters. Stress Value = 161
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,000 12.05% Freestyle 4,100 49.40%
Anaerobic Thresh 7,300 87.95% IM 3,300 39.76%
your choice 400 4.82%
Type of Work Meters Ring tube 500 6.02%
================ ==============
Swim 5,600 67.47%
Kick 1,200 14.46%
Pull 500 6.02%
Drill 1,000 12.05%
Page 1 (11/24/2000)
Daily Workout [684] for Thursday, November 23, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,050 6:30 PM 1 x 400 on 6:00 100cho-300IM } 2x REC S IM 1:30
5 x 25 on :30 1cho-ez,2-5IM SP. } SP3 S IM 2:00
50 6:48 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
2,100 6:50 PM 3 x 100 on 1:15 Pad swim/1-3des } 3x EN3 P PAD 1:15
4 x 50 on :45 Rec/elbow up stk. } REC P PAD 1:30
1 x 200 on 3:00 Fast } EN3 P PAD 1:30
100 7:21 PM 4 x 25 on :40 Dash swim 12.5SP3 SP3 S FR 2:40
300 7:25 PM 3 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
2,000 7:31 PM 4 x 50 on :45 Fins/drill,spd-ply } 4x EN2 K IM 1:30
1 x 300 on 4:30 Fins/kick,spd-ply } EN2 K FR 1:30
200 8:02 PM 4 x 50 on 1:30 Fins/UWK-NO BREATH SP3 K FIN 3:00
100 8:09 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 8:13 PM 20 x 50 on :45 Free/point speed EN2 S FR 1:30
600 8:29 PM 1 x 50 on 1:00 Recovery/swim-down } 3x REC S CHO 2:00
2 x 25 on 1:00 Sprint your max } SP3 S STK 4:00
1 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30
8:43 PM Finish time. Total: 7,500 meters. Stress Value = 196
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,300 30.67% Freestyle 2,300 30.67%
Anaerobic Thresh 3,000 40.00% IM 1,850 24.67%
MaxVO2 1,500 20.00% Your stroke 150 2.00%
Alactate 700 9.33% Paddles 2,100 28.00%
Fins 200 2.67%
Type of Work Meters your choice 900 12.00%
================ ==============
Swim 3,200 42.67%
Kick 2,200 29.33%
Pull 2,100 28.00%
>
Page 2 (11/24/2000)
Daily Workout [685] for Friday, November 24, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,200 6:30 PM 1 x 1200 on 20:00 Warm-up/Your choice EN2 S CHO 1:40
2,000 6:51 PM 20 x 100 on 2:00 Free/Hard 1:05-1:02 SP1 S FR 2:00
Time check.
200 7:32 PM 1 x 200 on 4:00 Recovery/swim-down REC S BK 2:00
1,500 7:37 PM 6 x 50 on :50 K&S by25/Fly-Bk-Br1s } 3x EN2 K IM 1:40
1 x 200 on 3:30 BLD-UP/Fly-Bk-Br1set } EN2 K IM 1:45
100 8:04 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 8:07 PM 1 x 150 on 2:10 Butterfly100-Bk50 } 1x EN1 P FLY 1:27
1 x 250 on 3:40 Backstroke200-Br50 } EN1 P BK 1:28
1 x 350 on 6:00 Breast300-Fr50 } EN1 P BR 1:43
1 x 450 on 7:00 IM400-Fr50 } EN1 P IM 1:33
100 8:27 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
400 8:31 PM 1 x 400 on 5:15 Dive!!! SP1 S IM 1:19
300 8:38 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:43 PM Finish time. Total: 7,000 meters. Stress Value = 284
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 700 10.00% Freestyle 2,000 28.57%
Aerobic Base 1,200 17.14% Backstroke 450 6.43%
Anaerobic Thresh 2,700 38.57% Breaststroke 350 5.00%
Lactate Toleranc 2,400 34.29% Butterfly 150 2.14%
IM 2,350 33.57%
Type of Work Meters your choice 1,700 24.29%
================ ==============
Swim 4,300 61.43%
Kick 1,500 21.43%
Pull 1,200 17.14%
Page 1 (11/26/2000)
Daily Workout [686] for Sunday, November 26, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
2,400 8:15 AM 1 x 800 on 12:00 Free } 1x REC S CHO 1:30
1 x 800 on 12:00 Backstroke } EN1 S BK 1:30
1 x 800 on 12:00 Individual Medley } EN2 S IM 1:30
400 8:52 AM 8 x 50 on 1:00 STL 3point speed. SP3 S CHO 2:00
2,500 9:01 AM 4 x 25 on :30 Pad/elbow up drill } 5x REC D PAD 2:00
8 x 50 on :40 Pad/swim 3-7brs 1set } EN2 P PAD 1:20
100 9:39 AM 1 x 100 on 3:00 Recovery/side stk REC D FR 3:00
1,000 9:43 AM 1 x 1000 on 15:00 Fins on/side kick EN1 K FR 1:30
1,200 9:59 AM 1 x 100 on 1:50 Free/ez B-KICK } 4x EN1 K FR 1:50
1 x 100 on 1:40 Free/mid } EN2 K FR 1:40
1 x 100 on 1:30 Free/hard } EN3 K FR 1:30
500 10:20 AM 10 x 50 on :50 4DPS-4SUB EN2 S FR 1:40
400 10:30 AM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
10:37 AM Finish time. Total: 8,500 meters. Stress Value = 150
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,800 21.18% Freestyle 2,800 32.94%
Aerobic Base 2,200 25.88% Backstroke 800 9.41%
Anaerobic Thresh 3,700 43.53% IM 800 9.41%
MaxVO2 400 4.71% Paddles 2,500 29.41%
Alactate 400 4.71% your choice 1,600 18.82%
Type of Work Meters
================ ==============
Swim 3,700 43.53%
Kick 2,200 25.88%
Pull 2,000 23.53%
Drill 600 7.06%
>
Page 2 (11/26/2000)
Daily Workout [687] for Sunday, November 26, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 3:30 PM 1 x 1000 on 15:00 Individual Medley REC D IM 1:30
3,000 3:46 PM 1 x 3000 on 45:00 Free/en2 EN2 S FR 1:30
100 4:32 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,500 4:36 PM 4 x 25 on :30 STK } 1x EN1 D FLY 2:00
1 x 400 on 7:00 PULL } EN1 P FLY 1:45
4 x 25 on :30 KICK } EN1 D FLY 2:00
1 x 400 on 7:00 KICK } EN1 K FLY 1:45
4 x 25 on :30 K&S } EN1 S FLY 2:00
1 x 400 on 7:00 SWIM } EN1 S FLY 1:45
200 5:04 PM 4 x 50 on :50 Recovery/swim-down REC S CHO 1:40
1,500 5:09 PM 1 x 400 on 6:00 Individual MedleyDES } 3x EN2 S IM 1:30
1 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30
200 5:33 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
5:37 PM Finish time. Total: 7,500 meters. Stress Value = 109
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,800 24.00% Freestyle 3,000 40.00%
Aerobic Base 1,500 20.00% Butterfly 1,500 20.00%
Anaerobic Thresh 4,200 56.00% IM 2,200 29.33%
your choice 800 10.67%
Type of Work Meters
================ ==============
Swim 5,500 73.33%
Kick 400 5.33%
Pull 400 5.33%
Drill 1,200 16.00% 今日は２部練で16000m&1hのランニングでした。ＧＯＯＤ！
Page 1 (11/28/2000)
Daily Workout [688] for Monday, November 27, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,400 6:00 PM 1 x 100 on 1:30 Warm-up } 1x REC S CHO 1:30
2 x 200 on 2:50 Free } EN1 S FR 1:25
3 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
300 6:22 PM 12 x 25 on :30 KRLSwim by1t/4xSPEED SP3 S BK 2:00
4,000 6:29 PM 8 x 50 on :45 Vassallo kick&SWIM } 4x EN1 S BK 1:30
5 x 100 on 1:20 Free/set des. } EN3 S FR 1:20
4 x 25 on :30 Recovery/side-stk } REC D FRB 2:00
100 7:29 PM 1 x 100 on 3:00 Recovery/elbow-up REC D FRB 3:00
1,800 7:33 PM 1 x 200 on 3:20 Fly-BK-BR200/pad-pv } 3x EN1 P IM 1:40
8 x 50 on :40 Free/pad-swim } EN2 P PAD 1:20
100 8:00 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:03 PM 1 x 1000 on 15:00 Fins/sidek-UWk drl EN1 K FIN 1:30
25 8:19 PM 1 x 25 on 1:00 Recovery/swim-down REC S CHO 4:00
1,000 8:21 PM 20 x 50 on :45 25K&SWIM EN1 K IM 1:30
275 8:37 PM 1 x 275 on 4:00 Recovery/swim-down REC S CHO 1:27
8:41 PM Finish time. Total: 10,000 meters. Stress Value = 232
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,000 10.00% Freestyle 2,400 24.00%
Aerobic Base 5,500 55.00% Backstroke 1,900 19.00%
Anaerobic Thresh 1,200 12.00% IM 2,500 25.00%
MaxVO2 2,000 20.00% Paddles 1,200 12.00%
Alactate 300 3.00% Fins 1,000 10.00%
your choice 500 5.00%
Type of Work Meters Free-Backstroke 500 5.00%
================ ==============
Swim 5,700 57.00%
Kick 2,000 20.00%
Pull 1,800 18.00%
Drill 500 5.00%
>
Page 2 (11/28/2000)
Daily Workout [689] for Tuesday, November 28, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,500 6:30 PM 5 x 300 on 4:20 1.3.5cho/2.4IM REC S CHO 1:27
1,500 6:53 PM 3 x 100 on 1:30 Fis/sidestk,2.4.6.8 } 3x EN1 K FR 1:30
4 x 50 on :45 Fins/UWK&Head up SWM } EN1 K FR 1:30
100 7:17 PM 1 x 100 on 2:00 Recovery/drill REC D CHO 2:00
1,600 7:20 PM 4 x 400 on 5:30 Free/5:00-15(HR160) EN1 S FR 1:23
100 7:43 PM 1 x 100 on 2:00 Recovery/drill REC D CHO 2:00
1,500 7:46 PM 3 x 100 on 1:20 Free/pull 3579brs } 3x EN2 P FR 1:20
4 x 50 on :45 Backstroke } EN1 P BK 1:30
100 8:08 PM 1 x 100 on 2:00 Recovery/drill REC D CHO 2:00
1,400 8:11 PM 7 x 200 on 2:35 Free/2:25-30(HR170) EN2 S FR 1:18
100 8:31 PM 1 x 100 on 2:00 Recovery/drill REC D CHO 2:00
400 8:34 PM 4 x 100 on 1:45 IM order drill REC D IM 1:45
200 8:42 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:46 PM Finish time. Total: 8,500 meters. Stress Value = 91
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,500 29.41% Freestyle 5,400 63.53%
Aerobic Base 3,700 43.53% Backstroke 600 7.06%
Anaerobic Thresh 2,300 27.06% IM 400 4.71%
your choice 2,100 24.71%
Type of Work Meters
================ ==============
Swim 4,700 55.29%
Kick 1,500 17.65%
Pull 1,500 17.65%
Drill 800 9.41%
Page 1 (11/30/2000)
Daily Workout [690] for Wednesday, November 29, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
2,000 6:30 PM 1 x 100 on 1:30 Free } 1x REC S FR 1:30
1 x 200 on 3:00 FR-BR } REC S MIX 1:30
1 x 300 on 4:30 FR-BK-BR } EN1 S MIX 1:30
1 x 400 on 6:00 IM-REV } EN1 S IM 1:30
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1 x 300 on 4:30 FLY-BK-BR } EN1 S MIX 1:30
1 x 200 on 3:00 FLY-BK } EN1 S MIX 1:30
1 x 100 on 1:30 Butterfly } EN1 S FLY 1:30
100 7:01 PM 1 x 100 on 2:00 Recovery/drill REC D CHO 2:00
1,700 7:04 PM 4 x 100 on 1:15 Free/SET DES } 4x EN3 S FR 1:15
1 x 25 on :30 Recovery/swim-down } REC S CHO 2:00
100 7:27 PM 1 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
1,000 7:30 PM 10 x 100 on 1:45 BR/dolbkk,3-2-1k&S EN1 K BR 1:45
500 7:49 PM 1 x 500 on 7:00 Fin-Pad/BR EN1 D BR 1:24
100 7:57 PM 1 x 100 on 2:00 Rt-lft-K&P REC D BR 2:00
1,800 8:00 PM 1 x 100 on 1:30 Breaststroke } 3x EN2 S BR 1:30
1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25
1 x 300 on 4:00 Free } EN2 S FR 1:20
200 8:26 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:30 PM Finish time. Total: 7,500 meters. Stress Value = 180
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 900 12.00% Freestyle 2,600 34.67%
Aerobic Base 3,200 42.67% Breaststroke 1,900 25.33%
Anaerobic Thresh 1,800 24.00% Butterfly 100 1.33%
MaxVO2 1,600 21.33% IM 1,400 18.67%
your choice 500 6.67%
Type of Work Meters Mix-stroke 1,000 13.33%
================ ==============
Swim 5,800 77.33%
Kick 1,000 13.33%
Drill 700 9.33%
Daily Workout [691] for Thursday, November 30, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
1,500 6:30 PM 1 x 1500 on 20:00 Warm-up EN1 S CHO 1:20
2,600 6:51 PM 1 x 2600 on 30:00 T-30 TRY! EN3 S FR 1:09
400 7:22 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
7:29 PM Finish time. Total: 4,500 meters. Stress Value = 188
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 400 8.89% Freestyle 2,600 57.78%
Aerobic Base 1,500 33.33% your choice 1,900 42.22%
MaxVO2 2,600 57.78%
>
00.11月のトレーニング分析
Page 1 (11/30/2000) Energy Analysis - Yardage Totals
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 11/05/2000 through Thursday 11/30/2000
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 %
======== ========== ========== ========== ========== ========== ==========
11/05/2000 6,700 12 19,700 35 26,050 46 500 1 2,000 4 200 0
11/12/2000 10,675 22 17,500 35 15,950 32 2,900 6 1,350 3 250 1
11/19/2000 8,700 19 8,400 18 23,000 49 3,400 7 2,400 5 0 0
11/26/2000 8,400 18 17,600 38 13,200 28 6,600 14 0 0 0 0
Total 34,475 17 63,200 32 78,200 39 13,400 7 5,750 3 450 0
Average 8,618 15,800 19,550 3,350 1,437 112
Cyc Date (7) SP3 % Total
======== ========== =========
11/05/2000 950 2 56,100
11/12/2000 875 2 49,500
11/19/2000 900 2 46,800
11/26/2000 700 2 46,500
Total 3,425 2 198,900
Average 856 49,725
Page 1 (11/30/2000) Stroke Category Analysis
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 11/05/2000 through Thursday 11/30/2000
Cyc Date 1) FR % 2) BK % 3) BR % 4) FLY % 5) IM % 6) STK %
======== ========== ========== ========== ========== ========== ==========
11/05/2000 19,300 34 4,300 8 1,325 2 4,825 9 11,000 20 0 0
11/12/2000 21,200 43 1,600 3 4,675 9 725 1 8,325 17 0 0
11/19/2000 14,400 31 2,450 5 2,750 6 2,250 5 11,800 25 150 0
11/26/2000 18,800 40 3,300 7 1,900 4 1,600 3 7,300 16 0 0
Total 73,700 37 11,650 6 10,650 5 9,400 5 38,425 19 150 0
Average 18,425 2,912 2,662 2,350 9,606 37
Cyc Date 7) FRM % 8) PAD % 9) FIN % 13) CHO % 14) MIX % 15) FRB %
======== ========== ========== ========== ========== ========== ==========
11/05/2000 1,200 2 1,000 2 2,000 4 7,450 13 1,200 2 500 1
11/12/2000 0 0 1,500 3 2,400 5 6,150 12 300 1 1,000 2
11/19/2000 700 1 3,600 8 3,000 6 4,600 10 0 0 0 0
11/26/2000 0 0 3,700 8 1,000 2 7,400 16 1,000 2 500 1
Total 1,900 1 9,800 5 8,400 4 25,600 13 2,500 1 2,000 1
Average 475 2,450 2,100 6,400 625 500
Cyc Date 16) BKR % 17) RNG % Total
======== ========== ========== =========
11/05/2000 0 0 2,000 4 56,100
11/12/2000 825 2 800 2 49,500
11/19/2000 0 0 1,100 2 46,800
11/26/2000 0 0 0 0 46,500
Total 825 0 3,900 2 198,900
Average 206 975 49,725
Summary of Swim, Kick, Pull, Drill, Dryland, Meeting
Cyc Date Swim % Kick % Pull % Drill % Dryland % Meeting % Total
======== ========== ========== ========== ========== ========== ========== =====
11/05/2000 34,350 61 7,500 13 7,500 13 6,750 12 0 0 0 0 56K
11/12/2000 26,950 54 9,750 20 5,900 12 6,900 14 0 0 0 0 50K
11/19/2000 24,600 53 9,700 21 6,900 15 5,600 12 0 0 0 0 47K
11/26/2000 29,900 64 7,100 15 5,700 12 3,800 8 0 0 0 0 47K
Total 115,800 58 34,050 17 26,000 13 23,050 12 0 0 0 0 199K
Average 28,950 8,512 6,500 5,762 0 0 50K
久々、Ｔ−３０とりました。ユウスケくん（中１、１３才）２５８７ＭはＧＯＯＤ！ 青字が今日計った分です。懐かしい名前あるでしょ(^^) Ｋ−１の卒業生です。 一応みんなベストでした。
50-800の下記のタイムはT-30からはじき出した、個人別en1のスピードだそうです。 コンピューターってえらいなー。でも、負けへんでー。
Page 1 Thursday 11/30/2000
Rested T-30 Projections in 25 Meter Course
95% of Anaerobic Threshold Speed = Pink-30 Chart
SWIMMER NAME DIST 50 100 200 400 800
-------------------------------- ---- ------ ------- ------- ------- -------
Kazushi Sho 2455 33.1 1:11.5 2:27.8 4:59.4 10:17.4
*** Senior Sprint Group [1,1] has 1 swimmer. ***
Shunsuke Hato 2580 31.5 1:08.1 2:20.7 4:44.9 9:47.5
*** Senior Middle Distance Group [1,2] has 1 swimmer. ***
Toshihiro Tachibana 2525 32.1 1:09.5 2:23.7 4:51.1 10:00.3
Yoshio Yamamoto 2560 31.7 1:08.6 2:21.8 4:47.1 9:52.1
*** Senior Distance Group [1,3] has 2 swimmers. ***
Yuji kinugasa 2600 31.2 1:07.5 2:19.6 4:42.7 9:43.0
Satoshi Yuchi 2563 31.7 1:08.5 2:21.6 4:46.8 9:51.4
*** Senior IM'ers Group [1,7] has 2 swimmers. ***
Ai Kobayashi 2485 32.7 1:10.7 2:26.1 4:55.8 10:10.0
Yusuke Kobayashi 2587 31.4 1:07.9 2:20.3 4:44.1 9:45.9
Katsuhiro Murakami NA
Iwai Toshiaki 2355 34.5 1:14.6 2:34.1 5:12.1 10:43.7
Mitsuka Tsukamoto 2300 35.3 1:16.3 2:37.8 5:19.6 10:59.0
Shiho Yoshimura 2563 31.7 1:08.5 2:21.6 4:46.8 9:51.4
*** Junior K-1 Team Shimaco's Group [2,9] has 6 swimmers. ***
Maki Oda 2170 37.4 1:20.9 2:47.3 5:38.8 11:38.5
*** Advanced Sprint Group [4,1] has 1 swimmer. ***
Miki Adomi 2260 35.9 1:17.7 2:40.6 5:25.3 11:10.7
*** Advanced Breast Group [4,5] has 1 swimmer. ***
14 total swimmers listed.