K-1の'01.2月の日々の練習です。
Rough&Tough! We Are The Sun
Swimming School.
By
Hy-Tek's WORKOUT MANAGER
練習日記：2/15最近の練習は、ばそこん使わず、思いっきりアナログ練習です。あとで入力してます。
いやー面白い。なんせずっとみとかな、選手およがへん。しかも何がでてくるかわからない。スリル万点！
・・・こういうのをええ加減というのであろうか。
でも、１ヶ月遠征で見ていない吉村の泳ぎはやはり、変わってました。約２週間で戻りましたが＾＾
１．＜ヘッドアップバックキック＞陸トレの腹筋の姿勢でバックキック。腕は胸の前で肘をしっかりしめる。
効果→水中での腹筋の強化。背筋のストレッチ。体を浮かすキックの習得。
２．＜重りつきスイム＞２Ｋｇ〜４Ｋｇのウェイトとヘルパーにつけ、泳ぐ。
着用前と着用後で体の軽さを体感。体重の増えた女子選手に有効。なわりに体重はかわらない・・・(-_-;)
３．サイドキックしながら、上の手の肘は体につけ、肘から先でフィニッシュを行う。
合宿で、某すごいコーチに、＜わきがあめーんだよ＞っといわれ、某九州のＩＭの選手のドリルみて
たら、これだ！と思ってやっている。効果？そらもーーーーーわかりません。
今月のトレーニング分析です。うーん、あまっちょろいなー＾＾
Energy Analysis - Yardage Totals
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 01/28/2001 through Saturday 02/24/2001
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 %
======== ========== ========== ========== ========== ========== ==========
01/28/2001 24,900 58 5,300 12 2,100 5 7,600 18 1,600 4 0 0
02/04/2001 12,400 26 23,700 49 10,500 22 1,400 3 0 0 0 0
02/11/2001 9,600 20 17,450 36 14,250 29 6,900 14 300 1 200 0
02/18/2001 20,700 50 13,300 32 2,700 7 2,000 5 2,400 6 0 0
Total 67,600 37 59,750 33 29,550 16 17,900 10 4,300 2 200 0
Average 16,900 14,937 7,387 4,475 1,075 50
Cyc Date (7) SP3 % Total
======== ========== =========
01/28/2001 1,400 3 42,900
02/04/2001 0 0 48,000
02/11/2001 200 0 48,900
02/18/2001 300 1 41,400
Total 1,900 1 181,200
Average 475 45,300
Daily Workout [759] for Thursday, February 1, 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
====== ======== ==================================== === = === ====
2,500 6:30 PM 1 x 2500 on 50:00 W-up f.t REC S CHO 2:00
2,500 7:21 PM 1 x 2500 on 50:00 Recovery/swim-down EN1 S CHO 2:00
8:11 PM Finish time. Total: 5,000 meters. Stress Value = 28
Daily Workout [760] for Friday, February 2, 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
====== ======== ===================== === = === ====
4,000 6:30 PM 1 x 4000 on 60:00 f.t REC S CHO 1:30
7:30 PM Finish time. Total: 4,000 meters. Stress Value = 0
Daily Workout [761] for Monday, February 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
====== ======== ========================================== === = === ====
1,800 6:30 PM 1 x 400 on 5:20 Free } 1x EN1 S FR 1:20
4 x 100 on 1:30 Individual Medley } REC S IM 1:30
1 x 300 on 4:00 Free } EN1 S FR 1:20
3 x 100 on 1:30 Fly-Bk-Br } EN1 S MIX 1:30
1 x 200 on 2:40 Free } EN1 S FR 1:20
2 x 100 on 1:30 Fly-Bk } EN1 S MIX 1:30
3,000 6:57 PM 15 x 200 on 2:30 -5SPlay/-10TurnNoBRS EN2 S FR 1:15
-15NEG
100 7:36 PM 1 x 100 on 2:00 Backstroke REC S BK 2:00
1,500 7:39 PM 1 x 500 on 7:15 Fins/sidek frot-eye } 1x REC K FIN 1:27
5 x 100 on 1:25 bahandK-S-sidek-S } REC D FIN 1:25
10 x 50 on :45 HupBA-K&SBack swim } REC D FIN 1:30
100 8:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 8:05 PM 15 x 100 on 1:20 by5t/BrUWSTK-Frpull EN1 P FR 1:20
5-13BRS/SUB
200 8:26 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:30 PM Finish time. Total: 8,200 meters. Stress Value = 98
Daily Workout [762] for Tuesday, February 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
====== ======== =========================================== === = === ====
1,500 6:30 PM 1 x 500 on 7:15 sideK drills } 1x REC K FIN 1:27
5 x 100 on 1:25 BaHandK-S-sidek-S } EN1 D FIN 1:25
10 x 50 on :45 HupBA-K&Back swim } EN1 D FIN 1:30
100 6:53 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
4,000 6:56 PM 5 x 200 on 2:50 flyfr-IM-bkfr-IM-brf } 1x EN1 S IM 1:25
1 x 500 on 6:30 Free/en1-3 bldup } EN2 S FR 1:18
10 x 100 on 1:25 Bk1:30-Fr1:15 alt } EN1 S FRB 1:25
1 x 500 on 7:30 IM bld-up } EN1 S IM 1:30
20 x 50 on :40 SUB DES by5t } EN2 S FR 1:20
200 7:53 PM 8 x 25 on :30 drills REC D IM 2:00
1,600 7:58 PM 4 x 400 on 5:00 Free/pad-pv des EN2 P FR 1:15
400 8:19 PM 8 x 50 on :50 BrUWstk-20mbld-NoSTK EN1 P FR 1:40
37.5mNoBRS-ez-HupSTK
200 8:27 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:31 PM Finish time. Total: 8,000 meters. Stress Value = 111
Daily Workout [763] for Wednesday, February 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 6:30 PM 4 x 100 on 1:20 Free } 1x EN1 S FR 1:20
8 x 50 on :45 IM/drill&Swim } EN1 D IM 1:30
4 x 100 on 1:25 Backstroke } REC S BK 1:25
8 x 50 on :45 Free/drill&swim } EN1 D FR 1:30
100 6:54 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 6:57 PM 1 x 500 on 7:15 Fins/sidek } 1x EN1 K FIN 1:27
5 x 100 on 1:25 weekly drills } EN1 D FIN 1:25
10 x 50 on :45 HupBackK&Bkswim } REC D FIN 1:30
100 7:20 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,800 7:23 PM 3 x 100 on 1:15 Free/4brs en1 } 2x EN1 S FR 1:15
1 x 50 on :45 Backstroke } REC S BK 1:30
4 x 100 on 1:20 Free/6brs en1-2 } EN2 S FR 1:20
1 x 50 on :45 Backstroke } REC S BK 1:30
6 x 100 on 1:25 Free/8brs en1-3 } EN2 S FR 1:25
1,500 8:03 PM 1 x 1500 on 20:00 Ai/Pull IMord100&FR EN1 P FRM 1:20
other/Brdrills 1000m
400 8:24 PM 1 x 400 on 6:00 Recovery/swim-down REC S IM 1:30
8:30 PM Finish time. Total: 8,000 meters. Stress Value = 91
Daily Workout [764] for Thursday, February 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
====== ======== ========================================== === = === ====
2,000 6:30 PM 4 x 500 on 7:20 CHO-IM-BK-FR REC S MIX 1:28
3,000 7:01 PM 3 x 200 on 2:50 3:00-2:50-2:40IM } 1x EN2 S IM 1:25
4 x 100 on 1:15 EN2 } EN2 S FR 1:15
3 x 200 on 3:00 BK-FR-BK } REC S FRB 1:30
4 x 100 on 1:10 EN3 } EN3 S FR 1:10
3 x 200 on 2:40 BRS4-6-8 BY1t } EN1 S FR 1:20
4 x 100 on 1:20 SUB } EN2 S FR 1:20
100 7:43 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 7:46 PM 4 x 300 on 4:15 100S-200K/DRLS ord. EN1 K FIN 1:25
1,500 8:04 PM 3 x 100 on 1:30 KRLS } 1x EN1 D FLY 1:30
2 x 150 on 2:15 Vassallo kick&S } EN1 K BK 1:30
1 x 300 on 4:30 K&S } EN1 K BR 1:30
6 x 100 on 1:30 K&S } EN1 K FR 1:30
AI/10X200P2:40-30-20 }
300 8:28 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:33 PM Finish time. Total: 8,100 meters. Stress Value = 94
Daily Workout [765] for Friday, February 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
====== ======== ============================================= === = === ====
1,200 6:30 PM 1 x 1200 on 18:00 MIX STK REC S MIX 1:30
3,000 6:49 PM 1 x 100 on 1:15 Free } 1x EN2 S FR 1:15
1 x 200 on 2:30 Free } EN2 S FR 1:15
1 x 300 on 3:45 Free } EN2 S FR 1:15
1 x 400 on 5:00 Free } EN2 S FR 1:15
1 x 200 on 3:00 Butterfly } EN1 S FLY 1:30
1 x 200 on 2:45 Backstroke } EN1 S BK 1:23
1 x 100 on 1:45 STK DRLS } REC D CHO 1:45
1 x 100 on 1:45 KICK DRLS } REC D CHO 1:45
1 x 200 on 3:15 Breaststroke } EN1 S BR 1:38
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 400 on 5:00 Free HARD } EN3 S FR 1:15
1 x 300 on 3:45 Free HARD } EN3 S FR 1:15
1 x 200 on 2:30 Free HARD } EN3 S FR 1:15
1 x 100 on 1:15 Free HARD } EN3 S FR 1:15
100 7:31 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 7:34 PM 1 x 400 on 5:30 FINS MIX } 4x EN1 K FIN 1:23
1 x 100 on 1:40 FINS HEAD UP BK KICK } EN1 K FIN 1:40
100 8:04 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 8:07 PM 10 x 50 on :45 IM MIX STK } 3x EN1 S IM 1:30
WEIGHT SWIM 2-4Kg }
REC }
300 8:31 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:36 PM Finish time. Total: 8,200 meters. Stress Value = 135
Daily Workout [766] for Saturday, February 10, 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 7:30 AM 4 x 300 on 4:30 stretchS-KDRL-SCL-IM REC D CHO 1:30
1,000 7:49 AM 10 x 50 on :50 BRUWS-DOLPHINFR-DPS } 1x REC D FR 1:40
10 x 50 on :45 HUP-HDWN-FRONTBRS3-5 } REC D FR 1:30
100 8:06 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:09 AM 10 x 100 on 1:30 Butterfly EN1 D FLY 1:30
1,000 8:25 AM 10 x 100 on 1:30 Backstroke EN1 D BK 1:30
1,000 8:41 AM 10 x 100 on 1:30 Breaststroke EN1 D BR 1:30
2,000 8:57 AM 10 x 200 on 3:00 Free EN1 S FR 1:30
200 9:28 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
9:32 AM Finish time. Total: 7,500 meters. Stress Value = 55
Daily Workout [767] for Sunday, February 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
====== ======== ============================================ === = === ====
1,600 7:40 AM 1 x 200 on 3:00 FRBK STRETCH STK } 2x REC D FRB 1:30
1 x 200 on 3:00 IM-FR } EN1 D FRM 1:30
1 x 400 on 6:00 FR-IM } EN1 D FRM 1:30
200 8:05 AM 4 x 50 on 1:00 UWK&SWIM NO-BRS SP3 D FR 2:00
1,000 8:10 AM 1 x 100 on 1:30 Butterfly KICKDRL } 1x EN1 K FLY 1:30
1 x 200 on 3:00 Breaststroke } EN1 K BR 1:30
1 x 100 on 1:30 Backstroke } EN1 K BK 1:30
1 x 200 on 3:00 Breaststroke } EN1 K BR 1:30
1 x 100 on 1:30 Breaststroke } EN1 K BR 1:30
1 x 200 on 3:00 Breaststroke } EN1 K BR 1:30
1 x 100 on 1:30 Free } EN1 K FR 1:30
1,000 8:26 AM 10 x 100 on 1:30 BK-HAND K-DPS EN1 D FR 1:30
SIDEK-FINSTK-EUP
DOLFR-12-10-8U/STK
2,000 8:42 AM 8 x 50 on :45 IM ORDER DES BY1SET } 4x EN2 S IM 1:30
1 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30
100 9:13 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,100 9:16 AM 1 x 800 on 12:00 FINS SHIHO-9'20" } 1x EN3 K FIN 1:30
1 x 800 on 12:00 PULL PAD-PV AI-9'18" } EN3 P FR 1:30
10 x 50 on 1:15 Tubing } EN2 D SUR 2:30
200 9:54 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
9:58 AM Finish time. Total: 8,200 meters. Stress Value = 196
Daily Workout [768] for Sunday, February 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
====== ======== ======================================== === = === ====
1,000 3:30 PM 10 x 100 on 1:30 am DRILLS REC D FR 1:30
1,000 3:46 PM 1 x 100 on 1:30 Individual Medley } 1x EN1 S IM 1:30
1 x 200 on 3:00 FLY-IM } EN1 S IM 1:30
1 x 300 on 4:30 BR-IM } EN1 S IM 1:30
1 x 400 on 6:00 BR-IM } EN1 S IM 1:30
2,000 4:02 PM 10 x 200 on 2:35 -5/2:40,-2:30IN EN3 S FR 1:18
4-6-8BRS-EZ-HARD alt
100 4:29 PM 1 x 100 on 2:00 Backstroke REC S BK 2:00
2,000 4:32 PM 1 x 100 on 1:30 ORDER 1SET } 4x EN1 P IM 1:30
1 x 100 on 1:30 } EN1 K IM 1:30
1 x 300 on 4:30 SWIM } EN1 S IM 1:30
100 5:03 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
900 5:06 PM 1 x 100 on 2:00 DIVE MAX!Y00-02, } 3x SP1 S FR 2:00
1 x 200 on 4:00 REC/ AI02-04 } REC S CHO 2:00
300 5:25 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
5:30 PM Finish time. Total: 7,400 meters. Stress Value = 191
Daily Workout [769] for Tuesday, February 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
====== ======== =========================================== === = === ====
2,000 6:30 PM 1 x 2000 on 30:00 1FR-2BR-3BK-4FLY EN1 S IM 1:30
&BA-FR
3,750 7:01 PM 5 x 100 on 1:25 FLY 1-5DES,3SETS } 1x EN1 S FLY 1:25
10 x 50 on :42 Free 1/7BRS } EN2 S FR 1:24
5 x 100 on 1:25 Backstroke } EN1 S BK 1:25
15 x 50 on :40 Free 1/6BRS } EN2 S FR 1:20
5 x 100 on 1:35 Breaststroke } EN1 S BR 1:35
20 x 50 on :38 Free 1/5BRS } EN2 S FR 1:16
100 7:54 PM 4 x 25 on :30 DRILLS REC D CHO 2:00
2,400 7:57 PM 1 x 150 on 2:15 FLY-BK-BR } 3x EN1 S IM 1:30
3 x 100 on 1:15 Free HYPO } EN2 S FR 1:15
1 x 50 on :45 Backstroke } REC S BK 1:30
3 x 100 on 1:15 Free HARD } EN3 S FR 1:15
100 8:30 PM 4 x 25 on :30 DRILLS REC D CHO 2:00
1,350 8:33 PM 3 x 50 on :50 Butterfly ARM UP K } 3x EN1 D FIN 1:40
HUP BK K }
1K HAND K }
1 x 300 on 4:00 FINS KICK } EN1 K FIN 1:20
300 8:54 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:59 PM Finish time. Total: 10,000 meters. Stress Value = 187
Daily Workout [770] for Wednesday, February 14, 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 1 x 400 on 5:20 CHO } 1x REC S CHO 1:20
1 x 100 on 1:30 IM DRLS } REC D IM 1:30
1 x 300 on 4:00 CHO } REC S CHO 1:20
1 x 200 on 3:00 IM SWM } REC S IM 1:30
1 x 200 on 2:40 CHO } REC S CHO 1:20
1 x 300 on 4:30 IM DRLS } REC S IM 1:30
100 6:52 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,000 6:55 PM 9 x 100 on 1:15 1:20-1:15-1:10 by3s } 3x EN2 P FR 1:15
1S,PV/2S,PAD/3S,SWM }
1 x 100 on 2:00 Backstroke } REC P BK 2:00
100 7:36 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,350 7:39 PM 3 x 50 on :50 WEEKLY DRLS } 3x EN1 D FIN 1:40
1 x 300 on 4:00 FINS } EN1 K FIN 1:20
1,600 8:00 PM 8 x 200 on 2:45 3:00-55-50-45-40-35 EN2 S IM 1:23
-30/OUT->+5" HARD
8t IM REC/DRLS
150 8:23 PM 1 x 150 on 3:00 Recovery/swim-down REC S CHO 2:00
8:26 PM Finish time. Total: 7,800 meters. Stress Value = 109
www.sunss.com
Daily Workout [771] for Thursday, February 15, 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 4 x 300 on 4:30 CHO-FRBK5STK-IM&? REC S MIX 1:30
3,000 6:49 PM 4 x 100 on 1:30 FLY-BK-BR-FLY } 1x EN1 S IM 1:30
6 x 100 on 1:20 7BRS 17STK DPS } EN2 S FR 1:20
4 x 100 on 1:30 BK-BR-FLY-BR } EN1 S IM 1:30
6 x 100 on 1:16 6BRS 18STK DPS-SUB } EN2 S FR 1:16
4 x 100 on 1:30 BR-FLY-BK-BR } EN1 S IM 1:30
6 x 100 on 1:12 5BRS 19STK SUB } EN2 S FR 1:12
100 7:31 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 7:34 PM 6 x 50 on :50 KICK ON B } 3x EN2 K FR 1:40
1 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30
1,000 7:55 PM 1 x 1000 on 15:00 FINS/WEEKLY DRLS REC K FIN 1:30
800 8:11 PM 4 x 200 on 2:15 FINS/SWIM FAST! EN3 S FIN 1:08
200 8:21 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:25 PM Finish time. Total: 7,500 meters. Stress Value = 125
Daily Workout [772] for Friday, February 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
====== ======== ============================================= === = === ====
2,400 6:30 PM 8 x 100 on 1:25 Free1:20-BK1:30 } 1x EN1 S FRB 1:25
8 x 100 on 1:25 Fr:20-BK:25-IM:30 } EN1 S MIX 1:25
8 x 100 on 1:25 Fr:20-BK:25-IM:30-BR } EN1 S MIX 1:25
2,000 7:05 PM 10 x 200 on 2:45 IM/3:00~-5SEC,CIRCLE EN2 S IM 1:23
100 7:34 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 7:37 PM 4 x 100 on 1:10 1:05-1:10-1:15 357B } 4x EN3 S FR 1:10
1 x 100 on 1:40 Recovery/swim-down } REC S BK 1:40
1,000 8:04 PM 1 x 1000 on 16:00 IM/KICK MIX EN1 K IM 1:36
200 8:21 PM 1 x 200 on 3:00 DIVE! SP2 S IM 1:30
300 8:25 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:30 PM Finish time. Total: 8,000 meters. Stress Value = 209
Daily Workout [773] for Sunday, February 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 8:25 AM 5 x 200 on 3:00 STRETCH-KDR-SCL-UW-S REC D CHO 1:30
1,000 8:41 AM 10 x 100 on 1:30 Free/HR-TIME CHECK EN1 S FR 1:30
200 8:57 AM 8 x 25 on :40 HEAD UP SWM 12.5 SP3 D FR 2:40
900 9:04 AM 6 x 50 on :50 STK or FLY-BK-BR DRL } 3x EN1 D STK 1:40
100 9:20 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,000 9:23 AM 1 x 600 on 7:30 Individual Medley } 1x EN1 S IM 1:15
4 x 100 on 1:20 Free NEG } EN1 S FR 1:20
1 x 400 on 6:00 Individual Medley } EN2 S IM 1:30
4 x 150 on 2:00 Free NEG } EN1 S FR 1:20
1 x 200 on 3:00 Individual Medley } EN3 S IM 1:30
4 x 200 on 2:40 Free NEG } EN1 S FR 1:20
100 10:05 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 10:08 AM 1 x 1000 on 17:00 GK200SIDE300UW200BO3 EN1 K MIX 1:42
200 10:26 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
10:29 AM Finish time. Total: 7,500 meters. Stress Value = 89
Daily Workout [774] for Sunday, February 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 3:30 PM 1 x 1000 on 15:00 Warm-up REC S CHO 1:30
100 3:46 PM 4 x 25 on :40 DRILLS REC D CHO 2:40
2,800 3:50 PM 6 x 50 on :50 Breaststroke } 1x EN1 K BR 1:40
4 x 100 on 2:00 Breaststroke } SP1 S BR 2:00
6 x 50 on :50 Backstroke } EN1 P BK 1:40
8 x 50 on :50 Backstroke } EN3 S BK 1:40
6 x 50 on :50 Butterfly } EN1 D FLY 1:40
16 x 25 on :30 Butterfly } SP1 S FLY 2:00
6 x 50 on :50 Free DPS } EN1 S FR 1:40
2 x 200 on 2:30 Free } EN3 S FR 1:15
400 4:39 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
800 4:46 PM 8 x 50 on :45 BR-UWSTK-DOLFR } 2x EN1 D FR 1:30
500 4:59 PM 1 x 500 on 10:00 DRILLS REC D CHO 2:00
5:09 PM Finish time. Total: 5,600 meters. Stress Value = 145
Daily Workout [775] for Monday, February 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 1 x 300 on 4:30 CHOICE } 2x REC S CHO 1:30
1 x 100 on 1:30 Individual Medley } REC S IM 1:30
1 x 100 on 1:40 WEEKLY DRILLS } REC D CHO 1:40
300 6:47 PM 3 x 100 on 1:30 DES EN2 S FR 1:30
200 6:53 PM 1 x 200 on 3:00 Individual Medley REC S IM 1:30
1,600 6:57 PM 32 x 50 on 1:00 IM/STK HARD SP1 S STK 2:00
200 7:30 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
4,000 7:35 PM 10 x 400 on 5:30 Free SPEED PLAY&REC EN1 S FR 1:23
8:30 PM Finish time. Total: 7,300 meters. Stress Value = 191
Daily Workout [776] for Tuesday, February 20, 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 W-UP REC S CHO 1:30
1,000 6:46 PM 10 x 100 on 1:40 DRILLS REC D CHO 1:40
2,000 7:04 PM 1 x 2000 on 35:00 EN2SET F.T EN2 S FR 1:45
1,000 7:40 PM 1 x 1000 on 16:00 DRILLS REC D CHO 1:36
1,000 7:57 PM 1 x 1000 on 17:00 KICK REC K CHO 1:42
1,000 8:15 PM 1 x 1000 on 15:00 PULL REC P CHO 1:30
8:30 PM Finish time. Total: 7,000 meters. Stress Value = 44
Daily Workout [777] for Thursday, February 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 6:30 PM 10 x 200 on 3:00 Warm-up REC S CHO 1:30
100 7:01 PM 4 x 25 on 2:00 DIVE SP3 S STK 8:00
400 7:10 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
1,000 7:17 PM 10 x 100 on 1:30 Individual Medley EN1 S IM 1:30
1,000 7:33 PM 10 x 100 on 1:30 Free EN1 S FR 1:30
800 7:49 PM 1 x 800 on 12:00 KICK REC K CHO 1:30
700 8:02 PM 1 x 700 on 11:00 PULL REC P CHO 1:34
8:13 PM Finish time. Total: 6,000 meters. Stress Value = 26
Daily Workout [778] for Friday, February 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
====== ======== ===================================== === = === ====
2,000 6:30 PM 1 x 2000 on 40:00 F.T SET REC S CHO 2:00
1,000 7:11 PM 10 x 100 on 1:30 Free/3PACE-1EZ-2H EN3 S FR 1:30
MID/8X50IM&2X100FR
2,000 7:27 PM 1 x 2000 on 40:00 F.T SET REC S CHO 2:00
8:07 PM Finish time. Total: 5,000 meters. Stress Value = 66
Daily Workout [779] for Saturday, February 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
====== ======== ===================== === = === ====
3,000 8:30 AM 1 x 3000 on 60:00 F.T REC S CHO 2:00
9:30 AM Finish time. Total: 3,000 meters. Stress Value = 0
Daily Workout [782] for Wednesday, February 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 5:30 PM 10 x 100 on 1:30 5FR-5IM 5.10DRLS REC S FRB 1:30
3,000 5:46 PM 3 x 200 on 2:40 Free NEG } 1x EN1 S FR 1:20
4 x 100 on 1:15 Free DES } EN2 S FR 1:15
10 x 50 on :40 Free HARD } EN3 S FR 1:20
10 x 50 on :45 Free DPS } REC S FR 1:30
4 x 100 on 1:20 Free SUB } EN1 S FR 1:20
3 x 200 on 2:30 Free HARD } EN3 S FR 1:15
100 6:27 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 6:30 PM 5 x 100 on 1:30 FINS KRLS } 1x REC D FLY 1:30
10 x 50 on :45 K&S } EN1 D BK 1:30
900 6:46 PM 1 x 100 on 1:30 Breaststroke FINS-PA } 3x EN1 D FLY 1:30
1 x 100 on 1:20 BR-FR } EN1 D MIX 1:20
1 x 100 on 1:10 Free } EN2 S FR 1:10
1,600 6:59 PM 4 x 400 on 5:00 DES PULL 8-7-6-CHO EN2 P FR 1:15
400 7:20 PM 4 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
7:26 PM Finish time. Total: 8,000 meters. Stress Value = 146
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