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