K-1の'00.7月の日々の練習です。今年のテーマはRough&Tough!

By Hy-Tek's WORKOUT MANAGER


                 Daily Workout [617] for Tuesday, July 4, 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

====== ========  ========================================== === = ===  ====

   800  6:30 PM   4 x 200 on 2:30 Free/w-up                 EN1 S FR   1:15

   200  6:41 PM   8 x  25 on  :40 IM by2t/No-brs SP         SP3 S IM   2:40

 2,000  6:48 PM  10 x  50 on  :40 Your Stroke set DES } 1x  EN3 S STK  1:20

                 10 x  50 on  :50                     }     EN3 S STK  1:40

                 10 x  50 on 1:00                     }     SP1 S STK  2:00

                 10 x  50 on 1:10                     }     SP2 S STK  2:20

   200  7:26 PM   2 x 100 on 1:30 Recovery/swim-down        REC S CHO  1:30

 1,000  7:30 PM  10 x 100 on 1:10 Pull/Pad-Pv  3/25Brs      EN2 P FR   1:10

 1,000  7:43 PM  10 x 100 on 1:35 Kick your cho             EN2 K CHO  1:35

   100  8:00 PM   1 x 100 on 2:00 Recovery/swim-down        REC S CHO  2:00

 2,300  8:03 PM   4 x 100 on 1:15 Free              } 1x    EN2 S FR   1:15

                  3 x 200 on 2:45 Individual Medley }       EN2 S IM   1:23

                  2 x 400 on 4:45 Free              }       EN2 S FR   1:11

                  1 x 500 on 6:45 Individual Medley }       EN2 S IM   1:21

   200  8:34 PM   1 x 200 on 4:00 Recovery/swim-down        REC S CHO  2:00

        8:38 PM Finish time.  Total: 7,800 meters.  Stress Value = 277



                Daily Workout [618] for Wednesday, July 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

====== ========  ========================================= === = ===  ====

 1,200  6:30 PM   6 x 200 on 2:45 Cho-IM-bk/alt w-up       EN1 S MIX  1:23

 2,000  6:48 PM  10 x 200 on 2:30 Free/Pv   orbk           EN2 P FR   1:15

 1,000  7:14 PM   5 x 200 on 3:20 Free/Kick on board       EN2 K FR   1:40

   100  7:32 PM   1 x 100 on 3:00 Recovery/swim-down       REC S CHO  3:00

 2,100  7:36 PM   4 x  25 on  :30 Your Stroke/max    } 3x  SP3 S STK  2:00

                  8 x  50 on 1:00 Your Stroke/100sp  }     SP1 S STK  2:00

                  4 x  50 on  :40 Your Stroke/broken }     EN3 S STK  1:20

   100  8:15 PM   1 x 100 on 2:00 Recovery/swim-down       REC S CHO  2:00

   200  8:18 PM   8 x  25 on  :40 Free/Dashk &Dash swm     SP1 D FR   2:40

   300  8:25 PM   1 x 300 on 5:00 Recovery/swim-down       REC S CHO  1:40

        8:30 PM Finish time.  Total: 7,000 meters.  Stress Value = 255



>

                 Daily Workout [619] for Thursday, July 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

====== ========  ========================================== === = ===  ====

 2,100  6:30 PM   3 x  100 on  1:30 Warm-up           } 3x  REC S CHO  1:30

                  6 x   50 on   :40 Free              }     EN2 S FR   1:20

                  1 x  100 on  1:30 Individual Medley }     EN1 S IM   1:30

 1,000  7:01 PM   1 x 1000 on 15:00 Fins/mix                EN1 D CHO  1:30

 3,000  7:17 PM  15 x  200 on  2:30 Free/4t2:25,5xHard      EN2 S FR   1:15

   200  7:56 PM   8 x   25 on   :30 Recovery/swim-down      REC S BK   2:00

        8:01 PM                2:00 Rest&Stretch                S       :00

 1,800  8:03 PM   4 x   50 on   :45 Individual Medley } 3x  EN2 P IM   1:30

                  4 x  100 on  1:10 Free              }     EN3 P FR   1:10

   500  8:27 PM  10 x   50 on   :50 Kick&Swim,Kick-bld50    EN2 K STK  1:40

   200  8:37 PM   1 x  200 on  4:00 Recovery/swim-down      REC S CHO  2:00

        8:41 PM Finish time.  Total: 8,800 meters.  Stress Value = 204



                  Daily Workout [620] for Friday, July 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

====== ========  ========================================= === = ===  ====

 1,800  6:30 PM   4 x 100 on 1:30 3cho-1IM } 3x            REC S MIX  1:30

                  8 x  25 on  :20 Free     }               EN1 S FR   1:20

 2,000  6:57 PM  20 x 100 on 1:15 Free/Pull 1-4des alt     EN2 P FR   1:15

   100  7:23 PM   1 x 100 on 2:00 Recovery/swim-down       REC S CHO  2:00

 3,000  7:26 PM   4 x  50 on  :40 Your Stroke/Hard   } 3x  EN3 S STK  1:20

                  1 x 100 on 1:30 Recovery/swim-down }     REC S CHO  1:30

                  3 x 200 on 2:45 Individual Medley  }     EN2 S IM   1:23

                  1 x 100 on 1:30 Recovery/swim-down }     REC S CHO  1:30

 1,200  8:09 PM   6 x 200 on 2:45 Fins/kick hard!          EN3 K FIN  1:23

   200  8:27 PM   8 x  25 on  :45 Fins/SPRINT              SP3 S STK  3:00

   100  8:34 PM   1 x 100 on 4:00 Recovery/swim-down       REC S CHO  4:00

   200  8:39 PM   1 x 200 on 2:10 Dive!!                   SP2 S FR   1:05

   400  8:43 PM   4 x 100 on 1:30 Recovery/swim-down       REC S CHO  1:30

        8:49 PM Finish time.  Total: 9,000 meters.  Stress Value = 240



>

                 Daily Workout [621] for Sunday, July 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

====== ========  ========================================== === = ===  ====

 2,000  7:05 AM   1 x 2000 on 30:00 Warm-up                 REC S CHO  1:30

 1,000  7:36 AM   1 x  100 on  1:40 IM/drill          } 2x  EN1 D IM   1:40

                  1 x  400 on  5:50 Individual Medley }     EN1 S IM   1:28

 2,000  7:52 AM   5 x  400 on  5:30 Free300-Bk100 noPAD     EN2 P FR   1:23

 1,500  8:21 AM   1 x  200 on  2:30 pad.pv 1/7brs } 3x      EN2 P FR   1:15

                  3 x  100 on  1:30 All fast!!    }         EN3 P FR   1:30

   200  8:43 AM   8 x   25 on   :30 Recovery/drill          REC D CHO  2:00

 4,000  8:48 AM   1 x  500 on  6:40 Free/160     } 2x       EN2 S FR   1:20

                  1 x  400 on  5:20 Free/170     }          EN2 S FR   1:20

                  1 x  300 on  3:50 Free/180     }          EN3 S FR   1:17

                  1 x  200 on  2:30 Free/400half }          EN3 S FR   1:15

                  1 x  100 on  1:30 Free/200half }          EN3 S FR   1:30

                 10 x   50 on   :45 Free-Bk/ez   }          REC S FRB  1:30

   300  9:44 AM   1 x  300 on  5:00 Recovery/drill-down     REC D CHO  1:40

        9:49 AM Finish time.  Total: 11,000 meters.  Stress Value = 246



                 Daily Workout [622] for Monday, July 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  6:00 PM   3 x  400 on  5:45 2up-1IM                   REC S CHO  1:26

   800  6:19 PM   4 x  200 on  3:00 IM order200               EN1 S IM   1:30

   100  6:32 PM   1 x  100 on  3:00 Recovery/swim-down        REC S CHO  3:00

 3,150  6:36 PM   1 x  400 on  4:50 Free/set des 09-07" } 3x  EN3 S FR   1:13

                  1 x  300 on  3:40 Free                }     EN3 S FR   1:13

                  1 x  200 on  2:30 Free                }     EN3 S FR   1:15

                  1 x  100 on  1:20 Free                }     EN3 S FR   1:20

                  1 x   50 on  1:00 Recovery/swim-down  }     REC S CHO  2:00

                                    *MID-300,200,100,50 }               

   100  7:17 PM   1 x  100 on  2:00 Recovery/swim-down        REC S CHO  2:00

   500  7:20 PM  10 x   50 on  1:00 Your Stroke/Max!          SP1 S STK  2:00

   150  7:31 PM   1 x  150 on  3:00 Recovery/swim-down        REC S CHO  2:00

 1,600  7:35 PM  16 x  100 on  1:20 Free/spd-ply              EN1 P FR   1:20

   400  7:58 PM   8 x   50 on   :45 Your Stroke/2xHard        EN2 P STK  1:30

 1,000  8:05 PM   1 x 1000 on 15:00 Fins/kick                 EN1 K FIN  1:30

 1,000  8:21 PM  20 x   50 on   :30 Kick&Swim/stk             EN1 K STK  1:00

   300  8:32 PM  12 x   25 on   :30 Form&Recovery             REC S CHO  2:00

        8:38 PM Finish time.  Total: 10,300 meters.  Stress Value = 299



>

                 Daily Workout [623] for Tuesday, July 11, 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  6:32 PM   4 x 100 on 1:20 W-up              } 3x     EN1 S FR   1:20

                  1 x 400 on 5:50 Individual Medley }        EN1 S IM   1:28

   500  7:07 PM  20 x  25 on  :20 Stk/-8H-2EZ alt            EN3 S STK  1:20

   100  7:15 PM   1 x 100 on 3:00 Recovery/swim-down         REC S CHO  3:00

 2,600  7:19 PM   2 x 100 on 1:10 Free 09"             } 1x  EN2 S FR   1:10

                  1 x  50 on 1:00 Recovery/swim-down   }     REC S CHO  2:00

                  3 x 100 on 1:10 Free 08"             }     EN3 S FR   1:10

                  1 x  50 on 1:00 Recovery/swim-down   }     REC S CHO  2:00

                  4 x 100 on 1:10 Free 07"             }     EN3 S FR   1:10

                  1 x  50 on 1:00 Recovery/swim-down   }     REC S CHO  2:00

                  5 x 100 on 1:10 Free 06"             }     EN3 S FR   1:10

                  1 x  50 on 1:00 Recovery/swim-down   }     REC S CHO  2:00

                  4 x 100 on 1:10 Free 05"/mid50-29"   }     SP1 S STK  1:10

                  1 x  50 on 1:00 Recovery/swim-down   }     REC S CHO  2:00

                  3 x 100 on 1:10 Free 04"/mid50-28.5" }     SP1 S STK  1:10

                  1 x  50 on 1:00 Recovery/swim-down   }     REC S CHO  2:00

                  2 x 100 on 1:10 Free 03"/mid50-28"   }     SP2 S STK  1:10

   400  7:53 PM   1 x 400 on 7:00 Recovery/swim-down         REC S CHO  1:45

 1,400  8:01 PM   4 x  50 on  :50 Your Stroke } 4x           EN2 K STK  1:40

                  1 x 100 on 1:30 Your Stroke }              EN3 K STK  1:30

                  1 x  50 on 1:00 Kick drill  }              REC S CHO  2:00

 1,000  8:26 PM  10 x 100 on 1:15 Free/des 1-10              EN2 P STK  1:15

   300  8:40 PM   3 x 100 on 1:30 Recovery/swim-down         REC S CHO  1:30

        8:45 PM Finish time.  Total: 8,700 meters.  Stress Value = 293



                Daily Workout [624] for Wednesday, July 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

====== ========  ========================================== === = ===  ====

 1,200  6:30 PM   1 x  300 on  4:30 swim choice } 1x        REC S CHO  1:30

                  3 x  100 on  1:45 kick choice }           EN1 K CHO  1:45

                  6 x   50 on   :45 pull choice }           EN1 P CHO  1:30

                  1 x  300 on  4:30 swim choice }           REC S CHO  1:30

 1,000  6:50 PM   1 x 1000 on 14:00 Free&IM mix             EN1 P FRM  1:24

 1,000  7:05 PM   1 x 1000 on 17:00 Free&IM mix             EN1 K FRM  1:42

   100  7:23 PM   1 x  100 on  2:00 Recovery/swim-down      REC S CHO  2:00

 2,800  7:26 PM   1 x  100 on  1:30 100 IM order/fly~ } 4x  EN1 S IM   1:30

                  1 x  150 on  2:15 150 IM order/bk~  }     EN1 S IM   1:30

                  1 x  200 on  3:00 200IM set des     }     EN2 S IM   1:30

                  1 x  250 on  3:15 Free set des      }     EN2 S FR   1:18

   100  8:07 PM   1 x  100 on  4:00 Recovery/swim-down      REC S CHO  4:00

   300  8:12 PM   3 x  100 on  4:00 Dive! max sp!           SP2 S STK  4:00

   500  8:25 PM  10 x   50 on   :45 Recovery/swim-down      REC S CHO  1:30

        8:33 PM Finish time.  Total: 7,000 meters.  Stress Value = 112



>

                Daily Workout [625] for Thursday, July 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

====== ========  ======================================== === = ===  ====

 1,500  6:30 PM   4 x 100 on 1:30 W-up              } 3x  REC S CHO  1:30

                  4 x  25 on  :30 Individual Medley }     EN1 S IM   2:00

 1,000  6:55 PM  20 x  50 on  :45 Free/point no BRTH      EN2 S FR   1:30

   100  7:11 PM   1 x 100 on 2:00 Recovery/swim-down      REC S CHO  2:00

 1,000  7:14 PM   1 x 100 on 1:30 Individual Medley } 1x  EN1 S IM   1:30

                  1 x 200 on 2:55 Individual Medley }     EN2 S IM   1:28

                  1 x 300 on 4:15 Individual Medley }     EN2 S IM   1:25

                  1 x 400 on 5:30 Individual Medley }     EN3 S IM   1:23

   100  7:30 PM   1 x 100 on 3:00 Recovery/swim-down      REC S CHO  3:00

 1,000  7:34 PM   4 x 100 on 1:30 Your Stroke      } 2x   EN1 P STK  1:30

                  4 x  25 on  :30 Your Stroke/fast }      SP1 P STK  2:00

 1,000  7:51 PM   4 x 100 on 1:50 Your Stroke      } 2x   EN1 K STK  1:50

                  4 x  25 on  :40 Your Stroke/fast }      SP1 K STK  2:40

   400  8:12 PM   8 x  50 on 1:30 Turning                 SP3 S STK  3:00

        8:25 PM              1:30 Rest                    REC S CHO   :00

   150  8:27 PM   3 x  50 on 3:00 Dive/max SP!            SP2 S STK  6:00

   250  8:37 PM   1 x 250 on 5:00 Recovery/swim-down      REC S CHO  2:00

        8:42 PM Finish time.  Total: 6,500 meters.  Stress Value = 151



                 Daily Workout [626] for Friday, July 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

====== ========  =================================== === = ===  ====

   900  6:30 PM   3 x 300 on 4:30 200choice-100IM    REC S CHO  1:30

   500  6:45 PM  10 x  50 on  :45 Pull               EN1 P CHO  1:30

   500  6:54 PM  10 x  50 on  :55 Kick               EN1 K CHO  1:50

 1,000  7:05 PM   5 x 200 on 3:00 1.3.5fr/2.4IM      EN2 S FRM  1:30

   100  7:21 PM   1 x 100 on 2:00 Recovery/swim-down REC S CHO  2:00

   100  7:24 PM   4 x  25 on 2:00 Dive!  max sp      SP3 S STK  8:00

   500  7:33 PM  10 x  50 on  :45 Recovery/swim-down REC S CHO  1:30

   500  7:42 PM  20 x  25 on  :30 4drill-1Swim SUB   EN1 D IM   2:00

 1,500  7:53 PM  15 x 100 on 1:30 Free/HR165,5xHARD  EN2 S FR   1:30

   400  8:17 PM   8 x  50 on  :45 Recovery/swim-down REC S CHO  1:30

        8:23 PM Finish time.  Total: 6,000 meters.  Stress Value = 76



>

                 Daily Workout [627] for Monday, July 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

====== ========  ============================================ === = ===  ====

 1,000  6:15 PM   1 x 1000 on 15:00 Recovery/swim-down        REC S CHO  1:30

 1,200  6:31 PM   4 x  300 on  4:30 1cho-3IM                  EN1 S IM   1:30

   250  6:50 PM  10 x   25 on   :25 4fast-1ez                 EN3 S STK  1:40

    50  6:56 PM   1 x   50 on  3:00 Recovery/swim-down        REC S CHO  6:00

 1,500  7:00 PM  30 x   50 on  1:00 Your Stroke/fast!         SP1 S STK  2:00

   400  7:31 PM   8 x   50 on   :50 Recovery/swim-down        REC S CHO  1:40

 2,100  7:39 PM   8 x   50 on  1:30 Long Tube  SP&POWER } 1x  SP3 S STK  3:00

                  1 x   50 on  2:00 Recovery/swim-down  }     REC S CHO  4:00

                 16 x   50 on   :45 Pull                }     EN1 P CHO  1:30

                  1 x   50 on  2:00 Recovery/swim-down  }     REC S CHO  4:00

                 16 x   50 on   :45 Fins Kick&drill     }     EN1 K CHO  1:30

   500  8:20 PM   5 x  100 on  1:30 Recovery/swim-down        REC S CHO  1:30

        8:28 PM Finish time.  Total: 7,000 meters.  Stress Value = 197



                 Daily Workout [628] for Tuesday, July 18, 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   3 x 100 on 1:30 Free-medley/by1t  } 3x   EN1 S FRM  1:30

                  4 x  50 on  :45 Individual Medley }      EN2 S IM   1:30

   100  6:54 PM   4 x  25 on 1:00 Dive.    12.5-25dash     SP3 S STK  4:00

 1,000  6:59 PM  20 x  50 on  :45 Your Stroke/2Fa-3ez      EN2 S STK  1:30

   100  7:15 PM   1 x 100 on 3:00 Recovery/swim-down       REC S CHO  3:00

   900  7:19 PM   1 x 200 on 4:00 Dive max/Mid-100   } 3x  SP2 S STK  2:00

                  1 x 100 on 4:00 Recovery/swim-down }     REC S CHO  4:00

   400  7:44 PM   8 x  50 on  :50 Drill/choice             REC D CHO  1:40

 1,500  7:52 PM  15 x 100 on 1:30 Your Stroke/160-165      EN2 S STK  1:30

   100  8:16 PM   1 x 100 on 2:00 Recovery/Katsu-end       REC S CHO  2:00

   500  8:19 PM  10 x  50 on  :50 Your Stroke/2xHard       EN2 K STK  1:40

   500  8:29 PM  10 x  50 on  :45 Your Stroke/2xHard       EN2 P STK  1:30

   400  8:38 PM   8 x  50 on  :45 Recovery/swim-down       REC S CHO  1:30

        8:44 PM Finish time.  Total: 7,000 meters.  Stress Value = 171



>

                Daily Workout [630] for Wednesday, July 19, 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  9:15 AM   3 x 400 on  6:30 2fr-1IM            EN1 S FRM  1:38

 1,000  9:36 AM  10 x 100 on  2:00 25Hard-75Ez        SP3 S FR   2:00

 2,000  9:57 AM   1 x 100 on  1:30 Free 150 } 2x      EN1 S FR   1:30

                  1 x 200 on  3:00 Free 160 }         EN1 S FR   1:30

                  1 x 300 on  4:30 Free 170 }         EN2 S FR   1:30

                  1 x 400 on  6:30 Free 150 }         EN2 S FR   1:38

   100 10:29 AM   1 x 100 on  3:00 Recovery/swim-down REC S BK   3:00

   500 10:33 AM   1 x 500 on 10:00 Kick on board      EN1 K CHO  2:00

   500 10:44 AM   5 x 100 on  1:45 Free  25Kick-25dps EN1 K FR   1:45

 1,000 10:54 AM  10 x 100 on  1:20 Free PULL 1/5brs   EN2 P FR   1:20

   200 11:09 AM   1 x 200 on  4:00 Recovery/swim-down REC S CHO  2:00

       11:13 AM Finish time.  Total: 6,500 meters.  Stress Value = 128



                Daily Workout [629] for Wednesday, July 19, 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   1 x 4000 on 6:00 drill } 1x           EN1 D CHO   :09

   200  6:37 PM   8 x   25 on  :45 SP3                  SP3 S STK  3:00

   100  6:44 PM   1 x  100 on 3:00 Recovery/swim-down   REC S CHO  3:00

 1,500  6:48 PM  15 x  100 on 1:30 Free Ai-4x05"+ezx2se SP1 S FR   1:30

                                   Good!                          

   500  7:12 PM   1 x  500 on 9:00 Kick                 EN1 K CHO  1:48

   500  7:22 PM   1 x  500 on 9:00 Drill                EN1 D CHO  1:48

   200  7:32 PM   1 x  200 on 4:00 Recovery/swim-down   REC S CHO  2:00

        7:36 PM Finish time.  Total: 7,000 meters.  Stress Value = 196



>

                 Daily Workout [631] for Friday, July 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

====== ========  =========================================== === = ===  ====

 1,200  2:30 PM   1 x  200 on  3:00 cho at YASHIRO    } 3x   REC S CHO  1:30

                  4 x   50 on   :50 Individual Medley }      EN1 S IM   1:40

   800  2:50 PM  16 x   50 on   :50 Your Stroke              EN1 K STK  1:40

   150  3:05 PM   3 x   25 on  1:00 Dive!              } 1x  SP3 S STK  4:00

                  1 x   75 on  2:00 Recovery/swim-down }     REC S CHO  2:40

   400  3:11 PM   8 x   50 on   :45 Recovery/swim-down       REC S CHO  1:30

 1,000  3:18 PM  20 x   50 on   :45 Your Stroke SPDPLY       EN2 S STK  1:30

                                    katsu/10x50 1:30                   

   200  3:34 PM   1 x  200 on  4:00 Recovery/katsu FIN       REC S CHO  2:00

 1,000  3:39 PM   1 x  400 on  6:00 Free   } 1x              EN1 P FR   1:30

                  1 x  300 on  4:30 Free   }                 EN1 P FR   1:30

                  1 x  200 on  3:00 Free   }                 EN1 P FR   1:30

                  1 x  100 on  1:30 Free   }                 EN1 P FR   1:30

                                    ai FIN }                           

 1,000  3:55 PM   1 x 1000 on 15:00 Individual Medley        EN1 S IM   1:30

   250  4:11 PM   1 x  250 on  4:00 Recovery/swim-down       REC S CHO  1:36

                                    SHIHO/toban 4:31.                  

        4:16 PM Finish time.  Total: 6,000 meters.  Stress Value = 63



                 Daily Workout [632] for Sunday, July 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

====== ========  ========================================= === = ===  ====

 2,000  8:00 AM  10 x 200 on 2:50 2fr-1bk-1cho-1IM alt     EN1 S MIX  1:25

   300  8:30 AM  12 x  25 on  :40 1dash swm/2ez drill      SP3 S IM   2:40

 2,700  8:39 AM   4 x  50 on  :45 Individual Medley } 3x   EN2 S IM   1:30

                  3 x 100 on 1:25 Free-Bk-Free      }      EN2 S FRB  1:25

                  2 x 200 on 2:30 Free              }      EN2 S FR   1:15

   100  9:17 AM   1 x 100 on 2:00 Recovery/swim-down       REC S CHO  2:00

 1,600  9:20 AM  10 x  50 on 1:30 Long tube          } 1x  SP1 S STK  3:00

                  1 x 100 on 2:00 Recovery/swim-down }     REC S CHO  2:00

                 10 x 100 on 1:30 Fins Kick          }     EN1 K CHO  1:30

   100  9:53 AM   1 x 100 on 2:00 Recovery/swim-down       REC S CHO  2:00

 2,000  9:56 AM   5 x 400 on 5:00 Des/pad-pv 3/25brs       EN2 P FR   1:15

   200 10:22 AM   8 x  25 on  :30 Pull/cho                 REC P CHO  2:00

   500 10:27 AM  10 x  50 on  :45 Recovery/swim-down       REC S CHO  1:30

       10:35 AM Finish time.  Total: 9,500 meters.  Stress Value = 194



>

                 Daily Workout [633] for Monday, July 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

====== ========  =========================================== === = ===  ====

 1,600  6:30 PM   4 x 400 on 7:00 SKPS choice                REC D CHO  1:45

   500  6:59 PM   8 x  25 on  :30 1s/IM,e-H 2s/FR,Hard } 2x  SP2 S FRM  2:00

                  1 x  50 on 1:00 Recovery/swim-down   }     REC S CHO  2:00

   400  7:10 PM   8 x  50 on  :45 Recovery/swim-down         REC S CHO  1:30

 1,600  7:17 PM  16 x 100 on 1:30 HR/150-60-70-80by4t        EN2 S STK  1:30

                                  Mid/100-75-50-25m,4t                 

 2,000  7:42 PM  10 x  50 on  :55 Drill              } 1x    REC D CHO  1:50

                 10 x  50 on  :45 Pull               }       REC P CHO  1:30

                 10 x  50 on  :55 Kick               }       EN1 K CHO  1:50

                 10 x  50 on  :45 Recovery/swim-down }       REC S CHO  1:30

        8:16 PM Finish time.  Total: 6,100 meters.  Stress Value = 85



                 Daily Workout [634] for Tuesday, July 25, 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  7:30 AM   1 x 100 on 1:30 cho           } 1x         REC S CHO  1:30

                  1 x 200 on 3:00 cho-bk        }            REC S BK   1:30

                  1 x 300 on 4:30 cho-bk-br     }            REC S BKR  1:30

                  1 x 400 on 6:00 cho-bk-br-fly }            REC S IM   1:30

   500  7:46 AM  20 x  25 on  :30 IMby5t/1.3.5,10msp3        SP3 D IM   2:00

 1,500  7:57 AM   4 x  50 on 1:00 Your Stroke/point sp } 3x  SP3 S STK  2:00

                  3 x 100 on 1:20 U1:10/speed play     }     EN3 S FR   1:20

   100  8:22 AM   1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00

 1,000  8:25 AM   8 x  50 on  :45 2x400pace } 1x             EN2 P FR   1:30

                  4 x  25 on  :30 ez        }                REC P CHO  2:00

                  4 x 100 on 1:30 2x800pace }                EN2 P FR   1:30

                  4 x  25 on  :30 ez        }                REC P CHO  2:00

   500  8:42 AM  20 x  25 on  :30 drill                      REC D CHO  2:00

   400  8:53 AM   1 x 400 on 6:00 Recovery/swim-down         REC S CHO  1:30

        8:59 AM Finish time.  Total: 5,000 meters.  Stress Value = 125



>

                Daily Workout [635] for Wednesday, July 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

====== ========  ===================================== === = ===  ====

   500  7:30 AM   1 x 500 on 8:00 100swim-25drill alt  REC S CHO  1:36

 1,000  7:39 AM   5 x 200 on 3:15 IM/50drl(jog)-150swm EN1 D IM   1:38

   500  7:57 AM  20 x  25 on  :30 Stk/2t10msp3-1tez-1t SP3 S STK  2:00

                                  25sp3-1tez                     

   100  8:08 AM   1 x 100 on 2:00 Recovery/swim-down   REC S CHO  2:00

 1,000  8:11 AM  10 x 100 on 1:30 En2 165/3.6.9spd-ply EN2 S FR   1:30

   100  8:27 AM   1 x 100 on 2:00 Recovery/swim-down   REC S BK   2:00

   300  8:30 AM   1 x 300 on 5:00 Pull                 REC P CHO  1:40

   300  8:36 AM   1 x 300 on 5:00 Kick                 REC K CHO  1:40

   400  8:42 AM   4 x 100 on 1:30 Recovery/swim-down   REC S CHO  1:30

        8:48 AM Finish time.  Total: 4,200 meters.  Stress Value = 55