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・・・
01.1.14 JSCA新年フェスティバル大会結果
               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

www.sunss.com