K-1の'01.1月の日々の練習です。
Rough&Tough! We Are The Sun
Swimming School.
By
Hy-Tek's WORKOUT MANAGER
サンスイミングスクール新春合宿の鬼のメニュー
1/3-6は吉村の遠征前〜AUSでのメニューです。居残り組は鬼合宿・・・以下合宿後の選手との会話。
私:おい、愛、合宿でなんぼ泳いだん?
愛:3日で6万5000ぐらいです。
私:(*_*)
愛:でも佑輔(弟)は7万泳いだそうです。
私:(T_T)サンスイミングスクールはそんなところだったんですね・・・
Daily Workout [734] for Wednesday, January 3, 2001
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 2:00 PM 1 x 400 on 6:00 at IKEBUKURO 25m } 2x EN1 S FRM 1:30
1 x 300 on 4:30 Free-medley } EN1 S FRM 1:30
1 x 200 on 3:00 Free-medley } EN1 S FRM 1:30
1 x 100 on 1:30 Free-medley } EN1 S FRM 1:30
1,600 2:31 PM 8 x 50 on :45 Butterfly } 1x EN2 S FLY 1:30
4 x 100 on 1:30 Backstroke } EN2 S BK 1:30
8 x 50 on :50 Breaststroke } EN2 S BR 1:40
4 x 100 on 1:20 Free } EN2 S FR 1:20
100 2:56 PM 1 x 100 on 3:00 Recovery/DRILL REC D CHO 3:00
1,600 3:00 PM 8 x 50 on :40 Free /50BLD-UP } 1x EN2 S FR 1:20
4 x 100 on 1:20 1-3DES to PACE 4ez } EN3 S FR 1:20
8 x 50 on :45 800PACE on foot } EN3 S FR 1:30
4 x 100 on 1:30 400PACE hand. } EN3 S FR 1:30
100 3:24 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 3:27 PM 10 x 50 on :45 PULL&STK DRL EN1 P CHO 1:30
500 3:36 PM 10 x 50 on :50 KICK&KICK DRL EN1 K CHO 1:40
250 3:46 PM 10 x 25 on :40 4DASH SWIM 1ez SP3 S FR 2:40
350 3:54 PM 1 x 350 on 5:00 Recovery/swim-down REC S CHO 1:26
3:59 PM Finish time. Total: 7,000 meters. Stress Value = 167
Daily Workout [735] for Thursday, January 4, 2001
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 2:00 PM 5 x 200 on 3:00 50ch100IM50fr/TOKYO REC S MIX 1:30
600 2:16 PM 1 x 100 on 1:45 stk/drill choice } 4x REC D STK 1:45
1 x 50 on 1:00 stk/25m max-ez } SP3 S STK 2:00
100 2:28 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,700 2:31 PM 5 x 100 on 1:40 Butterfly/50ez-fast } 1x EN2 S FLY 1:40
8 x 50 on :40 Your Stroke } EN3 S STK 1:20
5 x 100 on 1:30 Backstroke/50ez-50fa } EN2 S BK 1:30
6 x 50 on :40 Your Stroke } EN3 S STK 1:20
100 2:58 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,300 3:01 PM 5 x 100 on 1:40 Breaststroke/50ez-fa } 1x EN2 S BR 1:40
4 x 50 on :40 Your Stroke } EN3 S STK 1:20
5 x 100 on 1:30 Freestyle/50ez-50fa } EN2 S FR 1:30
2 x 50 on :40 Your Stroke } EN3 S STK 1:20
100 3:22 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
400 3:26 PM 8 x 50 on :50 stk/2kick-1kick drl EN1 K STK 1:40
400 3:34 PM 8 x 50 on :45 stk/2pull-1scull drl EN1 P STK 1:30
400 3:41 PM 8 x 50 on :50 stk/2ez-1bld EN1 S STK 1:40
100 3:49 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
600 3:52 PM 12 x 50 on :45 Free/20ez-fa,30ez-fa EN1 S FR 1:30
300 4:02 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
4:07 PM Finish time. Total: 7,100 meters. Stress Value = 139
Daily Workout [736] for Friday, January 5, 2001
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 2:00 PM 1 x 200 on 3:00 cho at AUS! } 3x REC S CHO 1:30
4 x 50 on :50 Individual Medley } EN1 S IM 1:40
800 2:20 PM 16 x 50 on :50 Your Stroke EN1 K STK 1:40
150 2:35 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 2:41 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
1,000 2:48 PM 20 x 50 on :45 Your Stroke SPDPLY EN2 S STK 1:30
200 3:04 PM 1 x 200 on 4:00 Recovery REC S CHO 2:00
1,000 3:09 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
1,000 3:25 PM 1 x 1000 on 15:00 Individual Medley EN1 S IM 1:30
250 3:41 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
3:45 PM Finish time. Total: 6,000 meters. Stress Value = 63
Daily Workout [737] for Saturday, January 6, 2001
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 2:00 PM 1 x 300 on 4:30 W-up at AUS } 3x REC S CHO 1:30
1 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
500 2:19 PM 10 x 50 on :40 Free/HR165 EN2 S FR 1:20
500 2:27 PM 10 x 50 on :45 Free/Spd-ply EN2 S FR 1:30
200 2:36 PM 4 x 50 on 2:00 50Dash SWIM/EZ SP3 S FR 4:00
2,400 2:45 PM 10 x 50 on :50 SKPS/by1set2IMord&ch } 4x EN1 D IM 1:40
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
1,000 3:28 PM 10 x 100 on 1:20 5brs form&spd-ply EN2 P FR 1:20
400 3:43 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
3:50 PM Finish time. Total: 6,200 meters. Stress Value = 78
Daily Workout [738] for Sunday, January 7, 2001
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 8:30 AM 4 x 400 on 6:30 SKPS 200cho-BK&IM REC D MIX 1:38
2,400 8:57 AM 8 x 100 on 1:30 50IM order/50FR H } 1x EN2 S FRM 1:30
8 x 100 on 1:25 Free75BLD-UP 25BK EZ } EN2 S FRB 1:25
8 x 100 on 1:20 Free 1-4DES alt } EN2 S FR 1:20
100 9:32 AM 1 x 100 on 2:00 Recovery/drills REC D CHO 2:00
1,000 9:35 AM 1 x 400 on 7:00 Fins/Hup-Sidek } 2x EN1 K FIN 1:45
4 x 25 on :40 UW/No-brth } SP3 K FIN 2:40
1,000 9:56 AM 20 x 50 on :50 K&SWM/IM&S1 EN2 K IM 1:40
100 10:14 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 10:17 AM 5 x 200 on 2:45 PV 1/5B EN1 P FR 1:23
500 10:32 AM 5 x 100 on 1:15 Pad-pv EN2 P FR 1:15
500 10:40 AM 10 x 50 on :50 Pad-Swim HARD! EN3 P PAD 1:40
200 10:50 AM 1 x 200 on 4:00 Recovery/sculls REC D CHO 2:00
200 10:55 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
10:59 AM Finish time. Total: 8,600 meters. Stress Value = 147
Daily Workout [739] for Monday, January 8, 2001
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 10:00 AM 1 x 200 on 3:00 Warm-up } 2x REC S CHO 1:30
4 x 50 on :45 Individual Medley } EN1 S IM 1:30
1 x 200 on 3:00 Warm-up } REC S CHO 1:30
4 x 50 on :40 Free } EN1 S FR 1:20
500 10:25 AM 20 x 25 on :30 K,RL,12Fa,-12Fa,Fa SP3 D IM 2:00
1,500 10:36 AM 15 x 100 on 1:20 Free/Turn-Turn NO-BS EN2 S FR 1:20
1,000 10:57 AM 10 x 100 on 1:15 Free/H,mid-10x75stk EN3 S STK 1:15
500 11:11 AM 5 x 100 on 1:10 Free/H,mid-5x50stk EN3 S STK 1:10
100 11:18 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 11:21 AM 20 x 50 on :50 8x30STK,6x26STK,4x24 EN1 S FR 1:40
STK,2x22STK,DPS FR
1,000 11:39 AM 1 x 1000 on 15:00 Kick your choice EN1 K CHO 1:30
11:54 AM Finish time. Total: 7,200 meters. Stress Value = 185
Daily Workout [740] for Tuesday, January 9, 2001
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 6:30 PM 1 x 400 on 6:00 Free } 1x EN1 S FR 1:30
4 x 25 on :30 Butterfly } EN2 S FLY 2:00
1 x 300 on 4:30 Backstroke } EN1 S BK 1:30
4 x 25 on :30 Breaststroke } EN2 S BR 2:00
1 x 200 on 3:00 Breaststroke } EN1 S BR 1:30
4 x 25 on :30 Backstroke } EN2 S BK 2:00
1 x 100 on 1:30 Butterfly } EN1 S FLY 1:30
4 x 25 on :30 Free } EN2 S FR 2:00
800 6:54 PM 16 x 50 on 1:00 Free/8xUnder:30&EZ SP1 S FR 2:00
100 7:11 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,200 7:14 PM 4 x 25 on :20 Individual Medley } 1x EN2 S IM 1:20
4 x 50 on :45 Individual Medley } EN2 S IM 1:30
4 x 100 on 1:30 Individual Medley } EN2 S IM 1:30
4 x 200 on 3:00 Individual Medley } EN2 S IM 1:30
4 x 100 on 1:30 Individual Medley } EN2 S IM 1:30
4 x 50 on :45 Individual Medley } EN2 S IM 1:30
4 x 25 on :20 Individual Medley } EN2 S IM 1:20
100 7:48 PM 1 x 100 on 2:00 Recovery/swim-down REC D CHO 2:00
1,500 7:51 PM 15 x 100 on 1:15 1:20-1:15-1:10 by5t EN2 P FR 1:15
500 8:11 PM 10 x 50 on :50 Br or Fr kick EN1 K STK 1:40
1,000 8:21 PM 1 x 1000 on 15:00 Fins /4x25UWK mix EN1 K FIN 1:30
8:36 PM Finish time. Total: 7,600 meters. Stress Value = 188
Daily Workout [741] for Thursday, January 11, 2001
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 6:00 2Cho-1IMdril REC S CHO 1:30
300 6:49 PM 12 x 25 on :30 2drill/1swim sp3 SP3 D CHO 2:00
1,800 6:56 PM 1 x 200 on 3:00 Individual Med SPDPL } 3x EN1 S IM 1:30
8 x 50 on :40 Free Speed play } EN2 S FR 1:20
400 7:22 PM 16 x 25 on :35 Drills EN1 D IM 2:20
1,000 7:33 PM 10 x 100 on 1:30 PULL REC P CHO 1:30
1,000 7:49 PM 20 x 50 on 1:00 Kick&Swim EN1 K CHO 2:00
800 8:10 PM 8 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
8:22 PM Finish time. Total: 6,500 meters. Stress Value = 62
Daily Workout [742] for Friday, January 12, 2001
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 10 x 100 on 1:30 Warm-up REC S CHO 1:30
5,000 6:46 PM 1 x 5000 on 90:00 FT EN1 S CHO 1:48
1,000 8:17 PM 10 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
8:32 PM Finish time. Total: 7,000 meters. Stress Value = 55
Daily Workout [743] for Saturday, January 13, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================== === = === ====
3,000 6:30 PM 1 x 3000 on 60:00 FT REC S CHO 2:00
7:30 PM Finish time. Total: 3,000 meters. Stress Value = 0
1/14 JSCA 新年フェスティバル大会 結果は GO!
Daily Workout [744] for Tuesday, January 16, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
600 6:30 PM 1 x 600 on 10:00 K-1.2.3/MizuharaMENU REC S CHO 1:40
250 6:41 PM 1 x 25 on :25 Butterfly } 1x EN1 S FLY 1:40
1 x 50 on :50 Backstroke } EN1 S BK 1:40
1 x 75 on 1:15 Breaststroke } EN1 S BR 1:40
1 x 100 on 1:40 Free } EN1 S FR 1:40
750 6:47 PM 15 x 50 on 1:00 Bk,BKR,BR by5t EN2 S MIX 2:00
500 7:03 PM 10 x 50 on :45 Free EN3 S FR 1:30
50 7:12 PM 1 x 50 on 2:00 Butterfly S.Dash SP3 S FLY 4:00
500 7:15 PM 10 x 50 on 1:30 Dash kick SP1 K FR 3:00
100 7:31 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
200 7:34 PM 4 x 50 on :40 IM/broken swim SP2 S IM 1:20
300 7:38 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
400 7:44 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
450 7:51 PM 1 x 450 on 8:00 Recovery/swim-down REC S CHO 1:47
7:59 PM Finish time. Total: 4,100 meters. Stress Value = 120
Daily Workout [745] for Wednesday, January 17, 2001
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 1 x 200 on 3:00 IM/REV } 3x REC S IM 1:30
4 x 100 on 1:20 Free } EN1 S FR 1:20
1,500 6:56 PM 15 x 100 on 1:25 Fins/Kdrl,sidek,BO-k EN1 K FIN 1:25
800 7:19 PM 8 x 100 on 1:30 25K&S,25sideK&S IMFR EN1 K FIN 1:30
2,700 7:32 PM 3 x 200 on 3:00 Individual Medley } 1x EN2 P IM 1:30
3 x 300 on 4:15 50FR,BK } EN2 P FRB 1:25
3 x 400 on 5:00 Free } EN2 P FR 1:15
500 8:10 PM 10 x 50 on 1:00 Free/HArd!! SP1 S FR 2:00
300 8:21 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:26 PM Finish time. Total: 7,600 meters. Stress Value = 142
Daily Workout [746] for Thursday, January 18, 2001
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 6:45 PM 1 x 1000 on 15:00 Warm-up REC S CHO 1:30
2,400 7:01 PM 12 x 200 on 2:35 Gbrs,turnNOB,H!byt EN3 S FR 1:18
100 7:33 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:36 PM 20 x 50 on :45 K&Swim by5t IM EN1 K IM 1:30
2,100 7:52 PM 6 x 100 on 1:10 Fin PAD.SWIM } 3x EN3 S PAD 1:10
4 x 25 on :30 RecDRL,UWK alt } SP3 D FIN 2:00
1,000 8:20 PM 10 x 100 on 1:30 Individual Medley EN1 S IM 1:30
8:35 PM Finish time. Total: 7,600 meters. Stress Value = 312
Daily Workout [747] for Friday, January 19, 2001
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 10 x 100 on 1:30 Warm-up/4cho-1IM alt REC S CHO 1:30
2,000 6:46 PM 2 x 200 on 2:30 Fr Des/&hypo1/7b } 4x EN2 P FR 1:15
1 x 100 on 1:30 Backstroke/recovery } REC P BK 1:30
50 7:13 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
2,200 7:15 PM 1 x 800 on 11:30 Drl.your choice } 1x EN1 D FIN 1:26
1 x 200 on 3:20 u/wk20m/sidek30m alt } EN2 K STK 1:40
12 x 100 on 1:45 2stk onB/1t k20+s30 } EN3 K STK 1:45
50 7:52 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
2,000 7:55 PM 1 x 800 on 10:00 Freestyle Hard!! } 1x EN3 S FR 1:15
1 x 200 on 3:00 Backstroke rec } REC S BK 1:30
1 x 600 on 11:00 Fr 300spdply-rec } EN1 S FR 1:50
1 x 400 on 6:00 IM Hard!! } EN3 S IM 1:30
200 8:26 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:29 PM Finish time. Total: 7,500 meters. Stress Value = 213
Daily Workout [748] for Sunday, January 21, 2001
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 8:30 AM 3 x 100 on 1:30 Warm-up } 2x REC S CHO 1:30
8 x 50 on :50 K&SWIM BR } EN1 K BR 1:40
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1,600 9:00 AM 4 x 400 on 5:45 IM ord by1t EN1 K FIN 1:26
100 9:24 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,000 9:27 AM 6 x 50 on :50 Fly DES } 3x EN2 S FLY 1:40
1 x 200 on 3:00 Backstroke ez } REC S BK 1:30
4 x 50 on :45 Breaststroke e/h } EN2 S BR 1:30
3 x 100 on 1:15 Free HARD!! } EN3 S FLY 1:15
100 10:13 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 10:16 AM 16 x 50 on :40 PULL/pv 1/5 EN1 P FR 1:20
1,200 10:28 AM 3 x 400 on 5:30 PAD SWIM HARD!! EN3 S PAD 1:23
400 10:46 AM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
10:52 AM Finish time. Total: 9,000 meters. Stress Value = 211
Daily Workout [749] for Monday, January 22, 2001
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 6:05 PM 1 x 100 on 1:25 Free } 1x REC S FR 1:25
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1 x 200 on 2:50 Free } REC S FR 1:25
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
1 x 300 on 4:15 Free } REC S FR 1:25
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 400 on 5:40 Free } REC S FR 1:25
1 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
1,200 6:36 PM 12 x 100 on 1:20 Fins/dps,sidek,Bo-k EN1 K FIN 1:20
2,000 6:53 PM 5 x 100 on 1:30 Butterfly DES SET } 1x EN2 S FLY 1:30
10 x 50 on :45 Backstroke } EN2 S BK 1:30
2 x 250 on 4:00 Breaststroke } EN2 S BR 1:36
10 x 50 on :38 Free } EN2 S FR 1:16
100 7:24 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 7:27 PM 4 x 100 on 1:20 Pad-PV,1/5 DES } 4x EN2 P PAD 1:20
4 x 25 on :30 Pad-SWM,fast 1/25BRS } EN3 P PAD 2:00
100 7:58 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,400 8:02 PM 1 x 200 on 4:00 Breaststroke } 1x EN1 K BR 2:00
1 x 400 on 6:00 Individual Medley } EN2 S IM 1:30
1 x 200 on 4:00 Breaststroke } EN1 K BR 2:00
1 x 600 on 7:30 Individual Medley } EN3 S IM 1:15
400 8:25 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:32 PM Finish time. Total: 9,200 meters. Stress Value = 183
Daily Workout [750] for Tuesday, January 23, 2001
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 2cho-1IM alt REC S CHO 1:30
1,800 6:16 PM 1 x 200 on 3:00 Individual Medley } 3x EN1 S IM 1:30
1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25
1 x 200 on 2:40 Individual Medley } EN3 S IM 1:20
100 6:43 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 6:46 PM 10 x 200 on 2:30 PADPV7.5.3BRS 1t/3xH EN2 P FR 1:15
900 7:12 PM 3 x 300 on 4:30 Flyfr,Bkfr,Brfr/150 EN1 P FRM 1:30
100 7:27 PM 4 x 25 on :30 Scull REC D CHO 2:00
1,500 7:30 PM 15 x 100 on 1:15 Free/DES by5t EN2 S FR 1:15
1,500 7:50 PM 3 x 500 on 7:10 Fins/Sidek,UWK,BkK EN1 K FIN 1:26
300 8:13 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
Stretch&Dryland
8:19 PM Finish time. Total: 9,200 meters. Stress Value = 163
Daily Workout [751] for Wednesday, January 24, 2001
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 15 x 100 on 1:25 2FR1:20,1bk1:30,frIM REC S MIX 1:25
2,100 6:53 PM 5 x 100 on 1:15 Free/PAd-pv 50e/H } 3x EN2 P FR 1:15
4 x 50 on :45 Individual Medley } EN1 P IM 1:30
50 7:22 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
2,400 7:24 PM 1 x 200 on 2:45 1.3setIM 2fr } 3x EN1 S FRM 1:23
1 x 200 on 2:40 } EN2 S FRM 1:20
1 x 200 on 2:35 } EN3 S FRM 1:18
1 x 200 on 2:30 } EN3 S FRM 1:15
50 7:57 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
2,000 7:59 PM 1 x 1000 on 15:00 Fins 25x3UWK MIX } 1x EN1 K FIN 1:30
10 x 100 on 1:20 Fins/Free drills } EN1 D FIN 1:20
200 8:29 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:33 PM Finish time. Total: 8,300 meters. Stress Value = 161
Daily Workout [752] for Thursday, January 25, 2001
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 1 x 200 on 3:00 Warm-up } 3x REC S CHO 1:30
8 x 50 on :40 Free } EN1 S FR 1:20
2,400 6:56 PM 6 x 400 on 5:45 Individual Med.DES EN2 S IM 1:26
400 7:32 PM 8 x 50 on :50 Recovery/drills REC D CHO 1:40
2,400 7:40 PM 1 x 100 on 1:30 Individual Medley } 3x EN1 P IM 1:30
3 x 200 on 2:30 Free/5.6.7brs by1t } EN2 P FR 1:15
1 x 100 on 1:30 Backstroke } REC P BK 1:30
1,000 8:13 PM 1 x 1000 on 14:00 Fins/Back kick NEG EN1 K FIN 1:24
400 8:28 PM 1 x 400 on 7:00 75K-25Swim down REC K IM 1:45
8:35 PM Finish time. Total: 8,400 meters. Stress Value = 120
Daily Workout [753] for Friday, January 26, 2001
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 6:30 PM 3 x 50 on :45 Rt-lft-double arm } 4x REC D IM 1:30
1 x 200 on 3:00 REV IM order by1set } EN1 S IM 1:30
2,400 6:52 PM 16 x 150 on 2:05 100IM&FR,FRBKFR50, EN2 S FRM 1:23
50ord&100FR,FR by4t
100 7:27 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 7:30 PM 5 x 100 on 1:20 Free 100bld-up 1/7B } 1x EN2 P FR 1:20
5 x 100 on 1:30 Backstroke ez } REC P BK 1:30
5 x 100 on 1:10 Free Hard! U05" } EN3 P FR 1:10
100 7:51 PM 4 x 25 on :30 sculling REC D CHO 2:00
400 7:54 PM 8 x 50 on :50 BR/Kick&Swim EN1 K BR 1:40
1,500 8:02 PM 5 x 100 on 1:20 Fins/UW25&sidek75 } 1x EN2 K FIN 1:20
5 x 100 on 1:30 Fins/drills } REC D FIN 1:30
5 x 100 on 1:10 Fins/Kick on B. HARD } EN3 K FIN 1:10
200 8:23 PM 1 x 200 on 6:00 Recovery/swim-down REC S CHO 3:00
200 8:30 PM 1 x 200 on 2:20 200IM DIVE MAX!!! SP2 S IM 1:10
200 8:34 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:37 PM Finish time. Total: 8,000 meters. Stress Value = 176
Daily Workout [754] for Sunday, January 28, 2001
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 500 on 7:30 Fins choice } 1x REC K CHO 1:30
1 x 500 on 7:30 Hup back&frK fins } REC K FRB 1:30
1 x 500 on 7:30 UWK25&CHOICE } REC K CHO 1:30
500 8:39 AM 5 x 100 on 1:40 Br/drills &kick EN1 K BR 1:40
1,000 8:49 AM 1 x 100 on 1:30 Free } 1x EN1 P IM 1:30
1 x 200 on 3:00 Free-BR } EN1 P IM 1:30
1 x 300 on 4:30 Free-BR-BK } EN1 P IM 1:30
1 x 400 on 6:00 Individual Medley } EN1 P IM 1:30
500 9:05 AM 5 x 100 on 1:45 Ring Tube EN2 P RNG 1:45
1,500 9:15 AM 15 x 100 on 1:15 PAd-pv HARD EN3 P FR 1:15
2,000 9:35 AM 10 x 200 on 2:40 3:00-2:15 -5sec cir. } 1x EN3 S FR 1:20
100 10:03 AM 1 x 100 on 2:00 Backstroke REC S CHO 2:00
200 10:06 AM 8 x 25 on 1:00 Long tube/Sp or ? SP3 S SUR 4:00
800 10:15 AM 16 x 50 on :50 Kick&Swim IM by4t EN1 K IM 1:40
10:29 AM Finish time. Total: 8,100 meters. Stress Value = 276
Daily Workout [755] for Sunday, January 28, 2001
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 Fins drills REC K FIN 1:30
1,500 3:46 PM 1 x 500 on 7:30 IM rev-mix } 1x EN1 P IM 1:30
10 x 100 on 1:15 Pull no-pad } EN2 P FR 1:15
1,800 4:07 PM 4 x 50 on :45 25E/H fly-bk-br 1set } 3x EN2 S IM 1:30
3 x 100 on 1:30 Hard! bk1:25,br1:35 } EN3 S IM 1:30
2 x 50 on 1:00 Turn fa! fly-bk etc. } SP3 S IM 2:00
200 4:37 PM 1 x 200 on 4:00 drills REC S CHO 2:00
2,400 4:42 PM 4 x 100 on 1:15 H!/1s 1:30-20-10 } 3x EN3 S FR 1:15
2s 1:20-15-10 }
3s 1:10ALL }
4 x 50 on :50 Free drills } REC D FR 1:40
1 x 200 on 5:00 Backstroke } REC S BK 2:30
200 5:23 PM 1 x 200 on 4:00 IM drills REC D IM 2:00
5:27 PM Finish time. Total: 7,100 meters. Stress Value = 193
Daily Workout [756] for Monday, January 29, 2001
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
3,000 6:30 PM 1 x 3000 on 60:00 Warm-up F.T REC S CHO 2:00
3,500 7:31 PM 1 x 3500 on 60:00 Recovery/swim-down REC S CHO 1:43
8:31 PM Finish time. Total: 6,500 meters. Stress Value = 0
Daily Workout [757] for Tuesday, January 30, 2001
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 1s/fr 2s/frdrills } 2x REC D FR 1:30
3 x 100 on 1:40 1s/drls,2s/swm } REC D IM 1:40
300 6:50 PM 1 x 25 on :30 10m SP3 } 4x SP3 S STK 2:00
1 x 50 on 1:30 Turn&Finish } SP3 S STK 3:00
500 6:59 PM 5 x 100 on 1:45 Drills REC D IM 1:45
1,600 7:09 PM 8 x 50 on :55 Your Stroke/1h-1e } 1x SP1 S STK 1:50
8 x 50 on :50 2h-1e } EN3 S STK 1:40
8 x 50 on :45 3h-1e } EN3 S STK 1:30
8 x 50 on :40 All Hard } EN3 S STK 1:20
400 7:36 PM 8 x 50 on :50 Drills REC D CHO 1:40
500 7:44 PM 1 x 500 on 8:00 Pull REC P CHO 1:36
500 7:53 PM 1 x 500 on 8:00 Kick REC K CHO 1:36
800 8:02 PM 8 x 100 on 2:00 Free/Hard! Y-02" SP1 S FR 2:00
Ai-05" even pace
400 8:19 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:25 PM Finish time. Total: 6,200 meters. Stress Value = 198
Daily Workout [758] for Wednesday, January 31, 2001
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 Warm-up REC S CHO 1:30
2,000 6:46 PM 10 x 50 on :50 drills } 1x REC D IM 1:40
10 x 50 on :45 Pull } REC P CHO 1:30
10 x 50 on :50 Kick&Swim } REC K IM 1:40
10 x 50 on :45 Swim } REC S CHO 1:30
500 7:19 PM 20 x 25 on :40 10SP,drls,15-SP,drls SP3 D STK 2:40
by5t your stk
2,000 7:34 PM 8 x 50 on 1:00 100SP } 1x SP1 S STK 2:00
1 x 200 on 4:00 Recovery/swim-down } REC S CHO 2:00
8 x 50 on :50 200SP } EN3 S STK 1:40
1 x 200 on 5:00 Recovery/swim-down } REC S CHO 2:30
8 x 50 on :40 400SP } EN3 S FR 1:20
1 x 400 on 6:00 Recovery/swim-down } REC S CHO 1:30
100 8:10 PM 4 x 25 on 2:00 Start Dash! SP3 S STK 8:00
400 8:19 PM 8 x 50 on :50 Drills REC D CHO 1:40
8:26 PM Finish time. Total: 6,000 meters. Stress Value = 114
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