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8/1更新

予選会終了!続きは8月号へご期待を!?

                Daily Workout [1469] for Thursday, July 17, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 10 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                               EGY T STK  PACE
====== ========  ============================================= === = ===  ====
 1,000  6:30 PM  10 x  100 on  1:25 Snorkeling                 REC S SNO  1:25
 1,600  6:46 PM   4 x  100 on  1:40 Butterfly            } 1x  EN1 P FLY  1:40
                  4 x  100 on  1:40 Vassallo kick&swim   }     EN1 K BK   1:40
                  4 x  100 on  1:40 2P-3K-2K-SWIM        }     EN1 D BR   1:40
                  4 x  100 on  1:40 Free/SIDEK-R-L-10DPS }     EN1 D FR   1:40
   400  7:14 PM   1 x   25 on   :40 STK/EZ-DPS } 8x            REC S STK  2:40
                  1 x   25 on   :20 STK/SUB    }               EN2 S STK  1:20
 1,000  7:24 PM   1 x 1000 on 18:00 KICK/CHO  3X25SP MIX       EN1 K CHO  1:48
 1,000  7:44 PM   5 x  200 on  3:00 25FRBK~50~100~50~25        EN1 P FRB  1:30
   800  8:01 PM   8 x  100 on  1:30 Fr/HR&STK&TIME 3BRS        EN1 S FR   1:30
   200  8:15 PM   1 x  200 on  4:00 REC                        REC S CHO  2:00
                                    YU/2000M-FT TOTAL8K                  
        8:21 PM Finish time.  Total: 6,000 meters.  Stress Value = 53

                 Daily Workout [1470] for Friday, July 18, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 10 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                           EGY T STK  PACE
====== ========  ========================================= === = ===  ====
 1,000  6:30 PM  1 x  400 on  7:00 IM KICK           } 1x  REC S CHO  1:45
                 1 x  300 on  5:00 IM L-STK          }     REC D IM   1:40
                 1 x  200 on  3:20 IM L-STK          }     REC D IM   1:40
                 1 x  100 on  1:30 Individual Medley }     REC S IM   1:30
   800  6:48 PM  1 x   25 on   :30 BLD-UP } 8x             EN2 S CHO  2:00
                 1 x   25 on   :20 SUB    }                SP1 S CHO  1:20
                 1 x   50 on  1:00 REC    }                REC S CHO  2:00
   800  7:04 PM  8 x  100 on  1:30 Free/HR160&TIME UP      EN1 S FR   1:30
   100  7:18 PM  1 x  100 on  2:00 REC                     REC S CHO  2:00
 1,000  7:22 PM  1 x  200 on  3:30 KICK EZ } 4x            REC K CHO  1:45
                 1 x   25 on   :30 UW-KICK }               EN2 K STK  2:00
                 1 x   25 on   :30 EZ SWIM }               REC S CHO  2:00
 1,000  7:42 PM  1 x  200 on  3:30 PULL 200IM } 4x         REC P IM   1:45
                 1 x   25 on   :30 HEAD UP    }            REC P STK  2:00
                 1 x   25 on   :30 SCULL      }            REC P CHO  2:00
 1,000  8:02 PM  1 x 1000 on 16:00 F.T                     REC S CHO  1:36
   300  8:20 PM  1 x  300 on  5:00 REC                     REC S CHO  1:40
        8:25 PM Finish time.  Total: 6,000 meters.  Stress Value = 33

                 Daily Workout [1471] for Sunday, July 20, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                               EGY T STK  PACE
====== ========  ============================================= === = ===  ====
   500  8:30 AM   1 x  500 on  7:30 DRLS IM                    REC D IM   1:30
   500  8:39 AM   1 x  500 on  7:30 SNO-SWIM FREE              REC S SNO  1:30
 1,200  8:48 AM   4 x  100 on  1:40 Free/KRLS25M    } 1x       REC D FR   1:40
                  4 x  100 on  1:30 Free /HR160     }          EN1 S FR   1:30
                  4 x  100 on  1:20 Free/SPEED PLAY }          EN2 S FR   1:20
   100  9:08 AM   1 x  100 on  2:00 REC                        REC S BK   2:00
 1,200  9:12 AM   1 x  400 on  7:00 KICK                 } 1x  REC K FR   1:45
                  1 x  400 on  6:00 PULL                 }     REC P FR   1:30
                  1 x  400 on  6:00 SWIM                 }     REC S FR   1:30
                                    YU/15X100 75"PULL5XH }               
   500  9:33 AM  20 x   25 on   :30 KRLS/5XSP                  EN1 D FR   2:00
                                    YU/2K2P2SFR-4IM-2FL                  
                                    -2BK-2BR-4FR&REC                     
 1,000  9:45 AM   1 x 1000 on 16:00 FT                         REC S CHO  1:36
                                    SHI5K/YU6K                           
       10:03 AM Finish time.  Total: 5,000 meters.  Stress Value = 19

                 Daily Workout [1472] for Monday, July 21, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
 1,500  6:30 PM  1 x 1500 on 30:00 AI&HIRO /S&H KINKIKO       REC S CHO  2:00
 1,000  7:02 PM  1 x  100 on  2:00 Individual Med/k,drl } 4x  EN1 K IM   2:00
                 3 x   50 on   :50 Freestyle/board kick }     EN1 K FR   1:40
   100  7:22 PM  1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 1,000  7:26 PM  8 x   25 on   :30 1,fly-des/2,fr-dps  } 1x   EN1 P FLY  2:00
                 4 x   50 on   :45 Backstroke          }      EN1 P BK   1:30
                 2 x  100 on  1:45 Breast/100ez-100bld }      EN1 P BR   1:45
                 2 x  200 on  3:00 Freestyle/spd-ply   }      EN1 P FR   1:30
   100  7:44 PM  1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 1,000  7:48 PM  1 x  200 on  3:00 Individual Med/25e-f } 2x  EN1 S IM   1:30
                 3 x  100 on  1:30 Freestyle/1-4des     }     EN2 S FR   1:30
   300  8:05 PM  1 x  300 on  5:00 Recovery/swim-down         REC S CHO  1:40
        8:10 PM Finish time.  Total: 5,000 meters.  Stress Value = 40

                Daily Workout [1473] for Tuesday, July 22, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
   400  6:30 PM  1 x 400 on 6:30 AI&HIRO/S&YU KINKIKO       REC S CHO  1:38
 1,000  6:38 PM  1 x 200 on 3:30 Individual Medley } 2x     EN1 S IM   1:45
                 3 x 100 on 1:40 Freestyle/1-3des  }        EN2 S FR   1:40
   100  6:57 PM  1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
   150  7:01 PM  3 x  50 on 3:00 Starting 25dive&ez         SP3 S BK   6:00
   300  7:12 PM  3 x 100 on 3:00 turning 40-75fast          SP3 S BK   3:00
   100  7:23 PM  2 x  50 on 2:00 finish 30ez-20bld up       SP3 S BK   4:00
   150  7:29 PM  1 x 150 on 8:00 Recovery/swim-down         REC S CHO  5:20
   100  7:39 PM  2 x  50 on  :40 Backstroke/BROKEN !        SP2 S BK   1:20
   300  7:42 PM  3 x 100 on 1:40 Recovery/swim-down         REC S CHO  1:40
   400  7:49 PM  8 x  50 on 1:00 Individual Medley          REC P IM   2:00
   400  7:59 PM  8 x  50 on 1:00 Individual Medley          REC K IM   2:00
   800  8:09 PM  1 x 100 on 2:00 Recovery/swim-down   } 2x  REC S CHO  2:00
                 4 x  50 on  :50 Individual Medley    }     EN1 S IM   1:40
                 1 x 100 on 1:30 Freestyle/speed play }     EN2 S FR   1:30
   300  8:24 PM  1 x 300 on 5:00 Recovery/swim-down         REC S CHO  1:40
        8:29 PM Finish time.  Total: 4,500 meters.  Stress Value = 62

                Daily Workout [1474] for Thursday, July 24, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                          EGY T STK  PACE
====== ========  ======================================== === = ===  ====
   500  7:30 AM   1 x 500 on 7:30 AI&HIRO/S&YU KINKIKO    REC S CHO  1:30
   500  7:39 AM   5 x 100 on 1:40 pull your choice        REC P CHO  1:40
   500  7:49 AM  10 x  50 on 1:00 k&swm your choice       REC K CHO  2:00
   100  8:01 AM   1 x 100 on 2:00 Recovery/swim-down      REC S CHO  2:00
   300  8:05 AM  12 x  25 on  :45 IM/drill &swim          REC D IM   3:00
   100  8:16 AM   1 x 100 on 2:00 Recovery/swim-down      REC S CHO  2:00
 1,000  8:20 AM   4 x  50 on 1:00 Individual Medley } 2x  EN1 S IM   2:00
                  3 x 100 on 1:30 Freestyle/HR 150  }     EN2 S FR   1:30
   100  8:39 AM   1 x 100 on 2:00 Recovery/swim-down      REC S CHO  2:00
    25  8:43 AM   1 x  25 on 1:00 Butterfly/DIVE max!     SP3 S FLY  4:00
   275  8:46 AM   1 x 275 on 5:00 Recovery/swim-down      REC S CHO  1:49
        8:51 AM Finish time.  Total: 3,400 meters.  Stress Value = 19

                 Daily Workout [1475] for Friday, July 25, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION            EGY T STK  PACE
====== ========  ========================== === = ===  ====
 3,000  7:30 AM  1 x 3000 on 50:00 W-UP&REC REC S CHO  1:40
        8:20 AM Finish time.  Total: 3,000 meters.  Stress Value = 0

                Daily Workout [1476] for Tuesday, July 29, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION      EGY T STK  PACE
====== ========  ==================== === = ===  ====
 4,000  6:30 PM  1 x 4000 on 70:00 FT REC S CHO  1:45
        7:40 PM Finish time.  Total: 4,000 meters.  Stress Value = 0

               Daily Workout [1477] for Wednesday, July 30, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION      EGY T STK  PACE
====== ========  ==================== === = ===  ====
 4,000  6:30 PM  1 x 4000 on 70:00 FT REC S CHO  1:45
        7:40 PM Finish time.  Total: 4,000 meters.  Stress Value = 0

                Daily Workout [1478] for Thursday, July 31, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                           EGY T STK  PACE
====== ========  ========================================= === = ===  ====
 1,500  6:30 PM   1 x 300 on 4:30 SWIM } 1x                REC S FR   1:30
                  1 x 200 on 3:30 KICK }                   REC K IM   1:45
                  1 x 300 on 4:00 KICK }                   REC K FR   1:20
                  1 x 200 on 3:30 PULL }                   REC P IM   1:45
                  1 x 300 on 4:30 PULL }                   REC P FR   1:30
                  1 x 200 on 3:30 SWIM }                   REC S IM   1:45
 1,500  6:55 PM  10 x  25 on  :30 Butterfly 1XDIVE! } 1x   SP3 S FLY  2:00
                 10 x  25 on  :30 Backstroke        }      SP3 S BK   2:00
                 10 x  25 on  :30 Breaststroke      }      SP3 S BR   2:00
                 30 x  25 on  :30 Free              }      SP3 S FR   2:00
   500  7:27 PM  10 x  50 on  :45 REC                      REC S CHO  1:30
 3,000  7:36 PM  20 x  50 on  :45 Butterfly          } 1x  EN1 P FLY  1:30
                 10 x  50 on  :45 FINS K/BK          }     EN1 K BK   1:30
                 10 x  50 on  :50 KICK&SWIM/BR       }     EN1 K BR   1:40
                 10 x  50 on  :45 SNO/L-S,R-S25      }     EN1 D FR   1:30
                 10 x  50 on  :45 SNO-SWIM/-6DES-DPS }     EN2 S FR   1:30
   200  8:24 PM   1 x 200 on 4:00 REC                      REC S CHO  2:00
        8:28 PM Finish time.  Total: 6,700 meters.  Stress Value = 105

予選会終わりました。
全国JOC→吉村、小林、市場3名出場。
インターハイ→吉村、小林2名出場。
全国中学→市場出場。
国体→もうすぐ発表!

ちゅー感じです。良い結果は選手の力。良くない結果は私の力不足。
本番に向け、磨きをかけるぞー。

近畿高校から県選で400で8秒アップした人もいたそーだ・・^^。
まーいろいろあるわな。

淡然泰然。

7/17更新
県JOC結果→CLICK

                Daily Workout [1465] for Tuesday, July 15, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION       EGY T STK  PACE
====== ========  ===================== === = ===  ====
 4,000  7:00 AM  1 x 4000 on 60:00 F.T REC S CHO  1:30
        8:00 AM Finish time.  Total: 4,000 meters.  Stress Value = 0

                Daily Workout [1466] for Tuesday, July 15, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds 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
 2,400  6:47 PM   8 x   50 on   :50 DRLS&SWIM    } 1x       EN1 D FLY  1:40
                  1 x  400 on  6:00 Free SPLY    }          EN1 S FR   1:30
                  8 x   50 on   :45 BK PULL      }          EN1 P BK   1:30
                  1 x  400 on  6:00 Free         }          EN1 S FR   1:30
                  8 x   50 on   :50 BR KICK&SWIM }          EN1 K BR   1:40
                  1 x  400 on  6:00 Free         }          EN1 S FR   1:30
        7:26 PM                5:00 REST                        S       :00
 2,000  7:31 PM  10 x   50 on  1:00 MAIN SET IM by10t } 1x  SP1 S FLY  2:00
                 10 x   50 on  1:00 Backstroke        }     SP1 S BK   2:00
                 10 x   50 on  1:00 Breaststroke      }     SP1 S BR   2:00
                 10 x   50 on  1:00 Freestyle         }     SP1 S FR   2:00
   100  8:13 PM   1 x  100 on  2:00 REC                     REC S CHO  2:00
   500  8:17 PM  10 x   50 on   :45 EN1-2                   EN1 S FR   1:30
   200  8:26 PM   1 x  200 on  3:00 REC                     REC S CHO  1:30
        8:29 PM Finish time.  Total: 6,200 meters.  Stress Value = 208
さ〜て来週・再来週は近畿高校!&県選&県中でーす。バッカー&ディスタンサーのK-1ですが
今日のメインは40X50 IMだ!WHY? そりゃー、感覚ですね。ちゃんとした理由のもと、
なんとなくですね。・・・??


                                             Test #137 on 07/15/2003
                                              40 x 50m on 1:00 SC pushoff Indiv Medley
                                                           IM order by10t

Column 1  Column 2  Column 3  Column 4  Column 5  Column 6  Column 7  Column 8  Column 9    Col 10   Average   Std Dev
========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  
Hiroki Fujishima  
   34.60     35.30     35.70     36.00     36.10     36.40     37.20     36.90     37.60     37.80  
   37.00     36.30     35.80     35.70     35.90     36.20     36.50     36.40     37.70     37.90  
   43.30     45.40     45.00     45.60     45.40     45.30     46.10     45.70     46.20     46.60  
   31.90     30.50     30.50     30.70     30.80     30.90     31.20     31.70     31.40     30.80     37.35     42.17  
 Heartrate:    182       135       130
Ai Ichiba  
   34.60     34.00     33.30     33.40     34.20     33.20     33.90     33.70     33.70     33.90  
   33.30     32.80     32.60     33.10     33.10     33.20     33.60     34.20     33.70     33.20  
   42.30     41.60     41.80     41.90     42.70     42.20     42.50     42.70     42.30     42.50  
   30.90     30.50     30.90     30.70     31.00     31.10     31.20     31.00     31.40     30.70     35.07     38.98  
 Heartrate:    193       178       159
Yusuke Kobayashi  
   31.10     31.40     30.80     30.90     30.80     31.10     31.20     31.00     30.70     31.00  
   31.00     31.90     32.10     32.50     32.20     32.30     32.10     32.80     32.30     32.50  
   36.50     36.90     37.60     37.60     38.20     37.60     37.90     38.40     38.40     38.20  
   27.90     28.00     27.50     28.00     28.30     28.10     28.70     28.20     27.90     27.90     32.24     35.44  
 Heartrate:    181       169       141
Shiho Yoshimura  
   34.10     33.90     32.80     33.90     33.70     33.70     33.30     33.70     33.00     32.80  
   32.90     32.90     32.90     33.10     34.00     33.30     33.60     34.20     33.70     33.20  
   39.50     39.80     39.80     40.00     40.20     38.50     38.90     39.50     39.70     40.10  
   30.40     30.40     29.50     29.70     30.00     29.70     30.00     29.90     29.60     29.40     34.08     37.27  
 Heartrate:    199       180       147

☆メインの大会が近づいてきた皆さんへアドバイス☆

 レースは強いやつが勝つんじゃなくて勝ったやつが強い・・っていうよね。
 基本的にはCLICKという気持ちの強さです。でどうかというとCLICK。コース台立ったやつ全員に
 勝つチャンスがあるっちゅーこと。CLICKいうことですね。
 CLICKちゅうくらいちゃんと練習できた人は堂々と戦えるよね。→CLICK
 いまいち今回は練習が・・・ちゅう人はやはり、CLICKで練習とレースを割り切って考えましょう。
 案外TOP選手でも多いんですね。本番だけ強い人^^;。ポイントはCLICKいわゆるポジティブさでしょ。
 ポジティブさんには"えーこと"が集まり、ネガティブさんには"えーこと"はよってきません。→CLICK
 
 そりゃーレースは、CLICKですよ。ビビらないで行くことですよ。特に若い間は。
 結果は良くても悪くても、そのことで勉強するんですよ。で次の大会へCLICKとなるんですね。

 じゃーまた。
               Daily Workout [1467] for Wednesday, July 16, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION            EGY T STK  PACE
====== ========  ========================== === = ===  ====
 1,000  7:00 AM  1 x 1000 on 15:00 W-UP     REC S CHO  1:30
 1,000  7:17 AM  1 x 1000 on 15:00 PULL SET REC P CHO  1:30
 1,000  7:34 AM  1 x 1000 on 20:00 KICK SET REC K CHO  2:00
   500  7:56 AM  1 x  500 on 10:00 REC      REC S CHO  2:00
        8:06 AM Finish time.  Total: 3,500 meters.  Stress Value = 0

               Daily Workout [1468] for Wednesday, July 16, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                       EGY T STK  PACE
====== ========  ===================================== === = ===  ====
 1,800  6:30 PM   1 x 1800 on 30:00 W-UP               REC S CHO  1:40
 1,200  7:02 PM   1 x  300 on  5:00 KRLS } 1x          REC D FLY  1:40
                  1 x  300 on  5:00      }             REC D BK   1:40
                  1 x  300 on  5:00      }             REC D BR   1:40
                  1 x  300 on  5:00      }             REC D FR   1:40
   250  7:24 PM  10 x   25 on   :30 SP-DPS-REC         SP3 S CHO  2:00
 1,400  7:31 PM   4 x  100 on  1:10 Free/BROKEN  } 2x  SP1 S FR   1:10
                                    MID/4X50 45" }               
                  1 x  300 on  6:00 REC          }     REC S CHO  2:00
   600  7:54 PM   3 x  100 on  1:10 Free         } 1x  SP1 S FR   1:10
                                    MID/3X50 45" }               
                  1 x  300 on  6:00 REC          }     REC S CHO  2:00
 1,000  8:05 PM   5 x  200 on  3:00 PAD-PV DES         EN2 P FR   1:30
   250  8:22 PM   1 x  250 on  4:00 REC                REC S CHO  1:36
        8:26 PM Finish time.  Total: 6,500 meters.  Stress Value = 130


03.7.10更新
なぜかフォントが戻りましたが、どうでもいいからコレでいこう^^。
(この言い方って村上春樹っぽいでしょ。)

県jocが土日ですが、練習過程の中の一環でベストを目指します。
じゃー シーユーポーアイ。

                 Daily Workout [1454] for Monday, July 7, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                        EGY T STK  PACE
====== ========  ====================================== === = ===  ====
 1,000  7:00 AM   1 x 1000 on 15:00 UP/200S50DRLS       REC S CHO  1:30
 1,500  7:17 AM   1 x  400 on  7:00 KICK/FLY } 1x       EN1 K FLY  1:45
                  1 x  100 on  1:30 SWIM/FLY }          EN1 S FLY  1:30
                  1 x  400 on  7:00 KICK/BK  }          EN1 K BK   1:45
                  1 x  100 on  1:30 SWIM/BK  }          EN1 S BK   1:30
                  1 x  400 on  7:00 KICK/BR  }          EN1 K BR   1:45
                  1 x  100 on  1:30 SWIM/BR  }          EN1 S BR   1:30
 1,200  7:44 AM  12 x  100 on  1:20 Fr/4BLD-SPRY-ASCEND EN1 S FR   1:20
   300  8:02 AM   1 x  300 on  5:00 REC                 REC S CHO  1:40
        8:07 AM Finish time.  Total: 4,000 meters.  Stress Value = 30

                 Daily Workout [1455] for Monday, July 7, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 10 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 2,000  6:00 PM   1 x 2000 on 35:00 W-UP/KICK                REC K CHO  1:45
 1,500  6:37 PM   3 x  100 on  1:20 Free               } 3x  EN1 S FR   1:20
                  4 x   50 on   :45 IM/R-L-SWIM by1SET }     EN1 D IM   1:30
 1,200  7:00 PM   1 x   25 on   :30 STK/EZ   } 8x            REC K STK  2:00
                  1 x   25 on   :30 STK/SP   }               SP3 K STK  2:00
                  1 x   25 on   :30 R-STK    }               REC D STK  2:00
                  1 x   25 on   :30 R-STK/SP }               SP3 D STK  2:00
                  1 x   25 on   :30 L-STK    }               REC D STK  2:00
                  1 x   25 on   :30 L-STK/SP }               SP3 D STK  2:00
    75  7:26 PM   3 x   25 on  2:00 DIVE!                    SP3 S STK  8:00
   125  7:34 PM   1 x  125 on  3:00 REC                      REC S CHO  2:24
   800  7:39 PM   8 x  100 on  1:25 BK/PULL                  REC P BK   1:25
   800  7:52 PM  16 x   50 on   :50 KICK&SWIM/BK             EN1 K BK   1:40
 1,500  8:07 PM   1 x  300 on  5:00 Butterfly    } 1x        EN1 S FLY  1:40
                  1 x  300 on  5:00 Backstroke   }           EN1 S BK   1:40
                  1 x  300 on  5:00 Breaststroke }           EN1 S BR   1:40
                  1 x  300 on  5:00 Free         }           EN1 S FR   1:40
                  1 x  300 on  5:00 Free/REC DPS }           REC S FR   1:40
        8:32 PM Finish time.  Total: 8,000 meters.  Stress Value = 68

                 Daily Workout [1456] for Tuesday, July 8, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 10 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                  EGY T STK  PACE
====== ========  ================================ === = ===  ====
 4,000  6:30 PM   4 x  25 on  :30 Free      } 1x  SP3 K FR   2:00
                  1 x 200 on 3:15 Free RSTK }     REC D FR   1:38
                  1 x 300 on 4:45 Free LSTK }     REC D FR   1:35
                  1 x 400 on 6:00 Free      }     REC S FR   1:30
                  1 x 200 on 3:30 BK K      }     REC K BK   1:45
                  1 x 300 on 4:45 BK RSTK   }     REC D BK   1:35
                  1 x 400 on 6:30 BK LSTK   }     REC D BK   1:38
                  4 x  25 on  :30 BK        }     SP3 S BK   2:00
                  1 x 300 on 5:00 BR K      }     REC K BR   1:40
                  1 x 400 on 7:00 BR RSTK   }     REC D BR   1:45
                  4 x  25 on  :30 BR LSTK   }     SP3 D BR   2:00
                  1 x 200 on 3:30 BR        }     REC S BR   1:45
                  1 x 400 on 7:00 FLY K     }     REC K FLY  1:45
                  4 x  25 on  :30 FLY RSTK  }     REC D FLY  2:00
                  1 x 200 on 3:30 FLY LSTK  }     REC D FLY  1:45
                  1 x 300 on 4:45 FLY       }     REC S FLY  1:35
   100  7:39 PM   1 x 100 on 2:00 REC             REC S CHO  2:00
 1,300  7:43 PM   2 x  50 on  :45 KICK     } 2x   EN1 K STK  1:30
                  1 x 100 on 2:00 EZ KDRLS }      REC K CHO  2:00
                  3 x  50 on  :45 KICK     }      EN2 K STK  1:30
                  1 x 100 on 2:00 EZ KDRLS }      REC K CHO  2:00
                  4 x  50 on  :45 KICK     }      EN3 K STK  1:30
   400  8:06 PM   1 x  25 on  :20 SUB } 8x        SP1 S STK  1:20
                  1 x  25 on  :40 DPS }           EN1 S STK  2:40
   100  8:16 PM   1 x 100 on 5:00 REC/REST        REC S CHO  5:00
   600  8:23 PM   1 x 100 on 2:00 DIVE! } 3x      SP2 S STK  2:00
                  1 x 100 on 3:00 REC   }         REC S CHO  3:00
   500  8:40 PM  10 x  50 on  :45 Ascend          EN1 S FR   1:30
        8:48 PM Finish time.  Total: 7,000 meters.  Stress Value = 107

                Daily Workout [1457] for Wednesday, July 9, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                  EGY T STK  PACE
====== ========  ================================ === = ===  ====
   500  7:00 AM  1 x  500 on  8:00 UP/DRLS        REC D IM   1:36
 3,000  7:10 AM  1 x 3000 on 40:00 Free/PULL SPLY EN1 P FR   1:20
   500  7:52 AM  1 x  500 on  8:00 REC/DRLS       REC D CHO  1:36
        8:00 AM Finish time.  Total: 4,000 meters.  Stress Value = 33

                Daily Workout [1458] for Wednesday, July 9, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                     EGY T STK  PACE
====== ========  =================================== === = ===  ====
 2,000  6:30 PM   1 x 2000 on 40:00 UP&REST          REC S CHO  2:00
 2,000  7:12 PM  40 x   50 on   :45 Your Stroke/DATA EN3 S STK  1:30
 2,000  7:44 PM   1 x 2000 on 40:00 REC&DRLS         REC D CHO  2:00
        8:24 PM Finish time.  Total: 6,000 meters.  Stress Value = 132

                Daily Workout [1460] for Thursday, July 10, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                          EGY T STK  PACE
====== ========  ======================================== === = ===  ====
 1,500  7:00 AM  1 x 1500 on 25:00 WUP                    REC S CHO  1:40
 1,200  7:27 AM  1 x  100 on  1:40 KDRLS ORDER 1SET } 4x  REC K IM   1:40
                 1 x  100 on  1:40 STKDRLS          }     REC D IM   1:40
                 1 x  100 on  1:40 SWIM             }     EN1 S IM   1:40
 1,300  7:49 AM  1 x 1300 on 22:00 PULL FREE SPLY         EN1 P FR   1:42
        8:11 AM Finish time.  Total: 4,000 meters.  Stress Value = 19

                Daily Workout [1459] for Thursday, July 10, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 10 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
 1,000  6:30 PM   1 x 1000 on 16:00 W-UP/IN 50m               REC S CHO  1:36
   600  6:48 PM   1 x   25 on   :20 SP3 /ORDER 1SET150m } 4x  SP3 S IM   1:20
                  1 x   25 on   :30 DRLS                }     REC D IM   2:00
                  1 x  100 on  1:45 BLD UP              }     EN1 S IM   1:45
 2,000  7:00 PM  20 x  100 on  1:30 Free/HARD! DATA           EN3 S STK  1:30
 1,200  7:32 PM   1 x  200 on  4:00 REC     } 1x              REC S CHO  2:00
                  1 x  500 on  8:00 EZ PULL }                 REC P CHO  1:36
                  1 x  500 on 10:00 EZ KICK }                 REC K CHO  2:00
 2,000  7:56 PM   1 x  400 on  6:30 Individual Medley } 1x    EN1 S IM   1:38
                  1 x  400 on  6:30 Backstroke        }       EN1 S BK   1:38
                  1 x  400 on  6:00 Free/SPEED PLAY   }       EN2 S FR   1:30
                  1 x  400 on  6:00 Ascend            }       EN1 S FR   1:30
                  1 x  400 on  6:00 REC               }       REC S CHO  1:30
        8:27 PM Finish time.  Total: 6,800 meters.  Stress Value = 163

今日はほんとは40X50やったんやけど、50mプール往復しんどいからやめました。
ってことは・・ないです。

もうすぐ世界選手権ですね〜。みなさんどれぐらいで泳ぐんでしょ。
かげながら応援いたします!
バルセロナのビールうまかったな〜。「シルベッサ クワトロ」
                                                      Test #135 on 07/09/2003
                                               20 x 100m on 1:30 LC pushoff Freestyle
                                                              TAKAMURO

Column 1  Column 2  Column 3  Column 4  Column 5  Column 6  Column 7  Column 8  Column 9    Col 10   Average   Std Dev  Meet1500
========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========
Hiroki Fujishima  
 1:07.30   1:07.80   1:08.00   1:08.10   1:09.10   1:10.10   1:09.40   1:09.50   1:10.00   1:10.30  
 1:10.30   1:11.50   1:10.50   1:10.40   1:09.90   1:09.90   1:12.00   1:11.60   1:12.00   1:10.00   1:09.89   1:10.89  17:28.28
 Heartrate:    187       157       132
Yusuke Kobayashi  
 1:03.40   1:03.10   1:02.70   1:03.00   1:02.80   1:02.40   1:01.60   1:02.00   1:01.60   1:01.90  
 1:01.80   1:02.80   1:01.80   1:02.70   1:02.80   1:03.20   1:03.50   1:02.70   1:02.30   1:02.10   1:02.51   1:02.51  15:37.65
 Heartrate:    185       164       147
Shiho Yoshimura  
 1:04.70   1:04.40   1:04.00   1:04.30   1:04.30   1:04.50   1:04.80   1:05.30   1:04.20   1:04.70  
 1:04.20   1:04.90   1:05.40   1:06.30   1:05.00   1:04.70   1:05.50   1:06.00   1:05.90   1:05.80   1:04.95   1:05.26  16:14.18
 Heartrate:    196       180       144



                                                      Test #136 on 07/09/2003
                                              10 x 100m on 3:00 LC pushoff Backstroke
                                                              TAKAMURO

Column 1  Column 2  Column 3  Column 4  Column 5  Column 6  Column 7  Column 8  Column 9    Col 10   Average   Std Dev
========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  
Ai Ichiba  
 1:09.30   1:09.50   1:10.10   1:11.10   1:10.40   1:11.40   1:11.60   1:11.60   1:11.80   1:11.70   1:10.85   1:11.30  
 Heartrate:    180       167       151




                Daily Workout [1461] for Thursday, July 10, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,500  6:30 PM   1 x  800 on 12:00 Free/SET DES } 1x        REC S FR   1:30
                  1 x  400 on  6:00 Free         }           EN1 S FR   1:30
                  1 x  200 on  3:00 Free         }           EN2 S FR   1:30
                  1 x  100 on  1:30 Free/DRLS    }           REC D FR   1:30
   800  6:54 PM   1 x  200 on  3:30 Butterfly          } 1x  REC P FLY  1:45
                  1 x  200 on  3:30 BK/100RSTK-100LSTK }     REC D BK   1:45
                  1 x  200 on  3:30 BR/4K3K2K1K50m     }     REC K BR   1:45
                  1 x  200 on  3:30 Individual Medley  }     REC S IM   1:45
   700  7:10 PM   4 x   25 on   :30 DIVE! } 4x               SP3 S CHO  2:00
                  1 x   75 on  3:00 REC   }                  REC S CHO  4:00
 1,000  7:32 PM   1 x 1000 on 18:00 KICK SPEED PLAY          EN1 K CHO  1:48
 1,000  7:52 PM   1 x 1000 on 15:00 PULL SPEED PLAY          EN1 P CHO  1:30
   500  8:09 PM   4 x   25 on   :30 STK SUB     } 1x         SP1 S STK  2:00
                  1 x   25 on   :30 STK DPS     }            REC S STK  2:00
                  3 x   25 on   :30 STK SUB~DES }            SP1 S STK  2:00
                  2 x   25 on   :30 STK DPS     }            REC S STK  2:00
                  2 x   25 on   :30 STK FAST    }            SP2 S STK  2:00
                  3 x   25 on   :30 STK DPS     }            REC S STK  2:00
                  1 x   25 on   :30 STK MAX!    }            SP3 S STK  2:00
                  4 x   25 on   :30 STK DPS     }            REC S STK  2:00
   500  8:21 PM  10 x   50 on   :50 Ascend                   EN1 S CHO  1:40
        8:30 PM Finish time.  Total: 6,000 meters.  Stress Value = 76


 

03.7.7 七夕更新
なぜかフォントが変わりましたが、かっこいいからコレでいこう。

                 Daily Workout [1453] for Sunday, July 6, 2003
                             Junior Fly Group [2,6]
            SET      1 minute 10 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                      EGY T STK  PACE
====== ========  ==================================== === = ===  ====
 1,500  2:00 PM   1 x 1500 on 30:00 W-UP/at OUT50m    EN1 S CHO  2:00
 3,000  2:32 PM  60 x   50 on   :45 Your Stroke/HARD! EN3 S STK  1:30
 1,000  3:19 PM   1 x 1000 on 20:00 REC DRLS SET      REC D IM   2:00
   500  3:41 PM   1 x  100 on  3:00 STK/DES~MAX } 1x  EN2 S STK  3:00
                  1 x  100 on  3:00 STK         }     EN2 S STK  3:00
                  1 x  100 on  3:00 STK         }     EN3 S STK  3:00
                  1 x  100 on  3:00 STK         }     SP1 S STK  3:00
                  1 x  100 on  3:00 STK         }     SP1 S STK  3:00
   400  3:58 PM   1 x  400 on  6:00 REC               REC S CHO  1:30
        4:04 PM Finish time.  Total: 6,400 meters.  Stress Value = 243

久々TEST SET!アウト50Mプールでござる。ディスタンス2名は60本行きましたが、データは40本しか
入力できないので^^21本目からのタイムでござる。
                                                      Test #133 on 07/07/2003
                                                40 x 50m on 45 LC pushoff Freestyle
                                                                  

Column 1  Column 2  Column 3  Column 4  Column 5  Column 6  Column 7  Column 8  Column 9    Col 10   Average   Std Dev
========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  
Yusuke Kobayashi  (60x50/20-60tTIME)
   30.40     30.00     30.80     30.00     31.00     30.80     30.10     29.90     29.40     29.20  
   30.70     30.80     30.30     30.50     30.30     30.40     30.80     30.60     30.60     29.80  
   30.70     30.70     30.20     30.60     30.30     30.80     30.60     30.60     30.70     31.00  
   30.90     30.10     29.80     30.20     30.60     30.40     30.50     29.90     29.30     29.30     30.34     30.61  
 Heartrate:    188       145       139
Shiho Yoshimura  (60x50/20-60tTIME)
   32.00     31.20     31.90     32.20     32.00     32.30     31.80     32.00     31.80     31.40  
   32.10     31.80     31.80     32.10     31.50     31.50     31.20     31.00     31.60     31.40  
   31.70     31.50     31.40     31.10     30.80     31.00     30.90     30.90     31.70     32.10  
   31.90     31.60     31.60     31.40     31.00     31.00     30.60     30.20     30.20     30.10     31.43     31.71  
 Heartrate:    191       165       136
ミドルな方は60本中28本ストレート2REST6SWIM2REST4SWIM2REST4SWIM2REST4SWIM2REST2MAXでござる。  

                                                    Test #134 on 07/07/2003
                                                40 x 50m on 45 LC pushoff Backstroke
                                                                  

Column 1  Column 2  Column 3  Column 4  Column 5  Column 6  Column 7  Column 8  Column 9    Col 10   Average   Std Dev
========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  
Ai Ichiba  (60x50/21~8-6-6-4-4-2 on45")
   37.50     36.20     36.50     37.40     37.40     36.60     36.30     36.60                      
   35.50     35.40     35.50     36.10     35.80     35.90                         34.20     35.80  
   36.30     36.60     36.30     35.90                         33.80     35.00     35.60     36.60  
                       33.30     35.10     35.60     35.50                         32.80     34.50   Invalid   Invalid  
 Heartrate:    182       161       140
じゃー、阪神優勝。



                 Daily Workout [1452] for Sunday, July 6, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 10 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                          EGY T STK  PACE
====== ========  ======================================== === = ===  ====
 1,900  8:30 AM   1 x 300 on 4:30 BK        } 1x          REC S BK   1:30
                  1 x 500 on 7:30 Free      }             REC S FR   1:30
                  1 x 300 on 4:30 BR        }             REC S BR   1:30
                  1 x 500 on 7:30 Free      }             REC S FR   1:30
                  1 x 300 on 4:30 Butterfly }             REC S FLY  1:30
 1,000  9:00 AM   1 x 200 on 3:10 KRL-SNO by1t/FINS } 4x  EN1 D FIN  1:35
                  2 x  25 on  :40 UWK-SPRINT SWIM   }     SP3 D FIN  2:40
   500  9:20 AM   1 x 500 on 8:00 FINS HUP or HANDUPK     EN1 K FIN  1:36
   500  9:30 AM   1 x 500 on 8:00 KICK IM                 EN1 K IM   1:36
   100  9:40 AM   1 x 100 on 2:00 REC                     REC S CHO  2:00
 2,000  9:44 AM  20 x  50 on  :45 Butterfly/5XFA    } 1x  EN2 S FLY  1:30
                  1 x 100 on 1:30 Butterfly  SETDES }     EN1 S FLY  1:30
                  1 x 200 on 3:00 Backstroke        }     EN1 S BK   1:30
                  1 x 300 on 5:00 Breaststroke      }     EN2 S BR   1:40
                  1 x 400 on 6:00 Free              }     EN2 S FR   1:30
 1,000 10:16 AM  10 x 100 on 1:30 SNO-SWIM  15STKU/25m    EN1 S SNO  1:30
   300 10:33 AM   1 x 300 on 5:00 REC                     REC S CHO  1:40
       10:38 AM Finish time.  Total: 7,300 meters.  Stress Value = 80

                 Daily Workout [1454] for Monday, July 7, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                        EGY T STK  PACE
====== ========  ====================================== === = ===  ====
 1,000  7:00 AM   1 x 1000 on 15:00 UP/200S50DRLS       REC S CHO  1:30
 1,500  7:17 AM   1 x  400 on  7:00 KICK/FLY } 1x       EN1 K FLY  1:45
                  1 x  100 on  1:30 SWIM/FLY }          EN1 S FLY  1:30
                  1 x  400 on  7:00 KICK/BK  }          EN1 K BK   1:45
                  1 x  100 on  1:30 SWIM/BK  }          EN1 S BK   1:30
                  1 x  400 on  7:00 KICK/BR  }          EN1 K BR   1:45
                  1 x  100 on  1:30 SWIM/BR  }          EN1 S BR   1:30
 1,200  7:44 AM  12 x  100 on  1:20 Fr/4BLD-SPRY-ASCEND EN1 S FR   1:20
   300  8:02 AM   1 x  300 on  5:00 REC                 REC S CHO  1:40
        8:07 AM Finish time.  Total: 4,000 meters.  Stress Value = 30

                 Daily Workout [1455] for Monday, July 7, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 10 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 2,000  6:00 PM   1 x 2000 on 35:00 W-UP/KICK                REC K CHO  1:45
 1,500  6:37 PM   3 x  100 on  1:20 Free               } 3x  EN1 S FR   1:20
                  4 x   50 on   :45 IM/R-L-SWIM by1SET }     EN1 D IM   1:30
 1,200  7:00 PM   1 x   25 on   :30 STK/EZ   } 8x            REC K STK  2:00
                  1 x   25 on   :30 STK/SP   }               SP3 K STK  2:00
                  1 x   25 on   :30 R-STK    }               REC D STK  2:00
                  1 x   25 on   :30 R-STK/SP }               SP3 D STK  2:00
                  1 x   25 on   :30 L-STK    }               REC D STK  2:00
                  1 x   25 on   :30 L-STK/SP }               SP3 D STK  2:00
    75  7:26 PM   3 x   25 on  2:00 DIVE!                    SP3 S STK  8:00
   125  7:34 PM   1 x  125 on  3:00 REC                      REC S CHO  2:24
   800  7:39 PM   8 x  100 on  1:25 BK/PULL                  REC P BK   1:25
   800  7:52 PM  16 x   50 on   :50 KICK&SWIM/BK             EN1 K BK   1:40
 1,500  8:07 PM   1 x  300 on  5:00 Butterfly    } 1x        EN1 S FLY  1:40
                  1 x  300 on  5:00 Backstroke   }           EN1 S BK   1:40
                  1 x  300 on  5:00 Breaststroke }           EN1 S BR   1:40
                  1 x  300 on  5:00 Free         }           EN1 S FR   1:40
                  1 x  300 on  5:00 Free/REC DPS }           REC S FR   1:40
        8:32 PM Finish time.  Total: 8,000 meters.  Stress Value = 68


 

03 7/4更新
ちょっと練習してまーす。コメントはまったねー^^。
そうそう、この本チェック!
うわさに聞いてたけど、K笠選手思いっきりモデルやん。

よかったら、見たってね。僕も一冊買ってみんなに自慢しよかな・・・。

                 Daily Workout [1444] for Tuesday, July 1, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 10 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                       EGY T STK  PACE
====== ========  ===================================== === = ===  ====
 1,800  7:00 AM   1 x 400 on 6:00 UP CHOICE } 1x       REC S CHO  1:30
                 10 x  50 on  :45 Free 3BRS }          EN1 S FR   1:30
                  1 x 400 on 6:00 Free/DPS  }          EN1 S FR   1:30
                 10 x  50 on  :40 Free      }          EN1 S FR   1:20
 1,100  7:28 AM   1 x 200 on 3:30 SIDE DOL-KICK  } 1x  EN1 K FLY  1:45
                  1 x 200 on 3:30 FLY/R-STK      }     EN1 D FLY  1:45
                  1 x 200 on 3:30 FLY/L-STK      }     EN1 D FLY  1:45
                  1 x 500 on 8:00 200FL100BKBRFR }     EN1 S IM   1:36
 1,000  7:48 AM  10 x 100 on 1:20 PULL/SPEED PLAY      EN2 P FR   1:20
   100  8:03 AM   1 x 100 on 2:00 REC                  REC S CHO  2:00
        8:05 AM Finish time.  Total: 4,000 meters.  Stress Value = 50

                 Daily Workout [1445] for Tuesday, July 1, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 10 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 2,100  6:30 PM   3 x 100 on 1:30 W-up/choice          } 3x  REC S CHO  1:30
                  4 x  50 on  :40 Free                 }     EN1 S FR   1:20
                  1 x 200 on 3:00 25Fly-75bk-25br-75fr }     EN1 S IM   1:30
 2,000  7:02 PM   5 x 400 on 5:10 100dps-100fa-200hypo       EN1 P FR   1:18
 1,000  7:29 PM   3 x 100 on 1:25 Free-IM-Free } 2x          EN1 P FRM  1:25
                  1 x 200 on 3:00 Backstroke   }             EN1 P BK   1:30
 1,000  7:45 PM  20 x  50 on  :45 Fins/drill&swim            EN1 D STK  1:30
   100  8:02 PM   1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
 1,500  8:06 PM   2 x 100 on 1:30 Individual Medley } 3x     EN1 S IM   1:30
                  2 x  50 on  :45 1Bk-fa/2Fr-ez     }        EN2 S FRB  1:30
                  1 x 200 on 2:40 IM-fast           }        EN3 S IM   1:20
   300  8:29 PM   6 x  50 on  :50 Recovery/swim-down         REC S CHO  1:40
        8:34 PM Finish time.  Total: 8,000 meters.  Stress Value = 110

                Daily Workout [1446] for Wednesday, July 2, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                   EGY T STK  PACE
====== ========  ================================= === = ===  ====
 2,500  7:00 AM   1 x 1000 on 15:00 W-UP     } 1x  REC S CHO  1:30
                  1 x  500 on  8:00 BK       }     REC S BK   1:36
                  1 x 1000 on 15:00 PULL/DPS }     REC P CHO  1:30
 1,000  7:40 AM  10 x  100 on  1:30 BK 3REC1BLDUP  EN1 S BK   1:30
   300  7:57 AM   1 x  300 on  5:00 IM/DRLS REC    REC D IM   1:40
        8:02 AM Finish time.  Total: 3,800 meters.  Stress Value = 11

                Daily Workout [1447] for Wednesday, July 2, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 10 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                           EGY T STK  PACE
====== ========  ========================================= === = ===  ====
 2,100  6:30 PM   1 x 300 on 4:30 w-up/choice       } 3x   REC S CHO  1:30
                  4 x  50 on  :40 Free              }      EN1 S FR   1:20
                  1 x 100 on 1:25 Individual Medley }      EN1 S IM   1:25
                  2 x  50 on  :45 Backstroke        }      REC S BK   1:30
 1,000  7:02 PM  10 x 100 on 1:20 FINS KICK                EN1 K CHO  1:20
 2,000  7:17 PM   5 x 400 on 4:40 Pull/Hard,M-2x350        EN2 P FR   1:10
   100  7:42 PM   1 x 100 on 2:00 Recovery/swim-down       REC S CHO  2:00
 3,300  7:46 PM   3 x 200 on 2:45 Individual Medley  } 3x  EN2 S IM   1:23
                  1 x 100 on 1:45 Recovery/swim-down }     REC S CHO  1:45
                  3 x 100 on 1:15 Free               }     EN2 S FR   1:15
                  1 x 100 on 1:45 Recovery/swim-down }     REC S CHO  1:45
                                  1s/IM-fa,2s/Fr-fa  }               
                                  3sets/IM,Fr-fast   }               
   300  8:34 PM   1 x 300 on 5:00 Recovery/swim-down       REC S CHO  1:40
        8:39 PM Finish time.  Total: 8,800 meters.  Stress Value = 124

                Daily Workout [1448] for Thursday, July 3, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                      EGY T STK  PACE
====== ========  ==================================== === = ===  ====
 1,000  7:00 AM  1 x 1000 on 15:00 W-UP               REC S CHO  1:30
 1,800  7:17 AM  1 x  200 on  3:00 IM SWIM   } 3x     EN1 S IM   1:30
                 1 x  100 on  1:40 BR 3K1BRS }        EN1 K BR   1:40
                 1 x  100 on  1:30 IM SWIM   }        EN1 S IM   1:30
                 1 x  200 on  3:20 BR 2K1BRS }        EN1 K BR   1:40
   800  7:47 AM  1 x  800 on 14:00 100FLBK300BRFR NEG EN2 S IM   1:45
        8:01 AM Finish time.  Total: 3,600 meters.  Stress Value = 37

                Daily Workout [1450] for Thursday, July 3, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 20 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                        EGY T STK  PACE
====== ========  ====================================== === = ===  ====
 1,000  7:00 AM  1 x  250 on  4:00 W-UP           } 1x  REC S CHO  1:36
                 1 x  250 on  4:20 KICK/200IM50CH }     REC K MIX  1:44
                 1 x  250 on  4:00 PULL/50CH200IM }     REC P MIX  1:36
                 1 x  250 on  4:00 SWIM/200IM50FR }     REC S IM   1:36
 3,000  7:18 AM  1 x 3000 on 40:00 Free/STRAIGHT        EN1 S FR   1:20
                                   ~1000/50SP-200DPS              
                                   ~2000/TURN-TURN10mSP           
                                   ~3000/300SPLY-200DPS           
        8:00 AM Finish time.  Total: 4,000 meters.  Stress Value = 33

                Daily Workout [1449] for Thursday, July 3, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 10 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 2,000  6:30 PM   1 x 500 on 7:15 w-up/choice         } 1x  REC S CHO  1:27
                  5 x 100 on 1:40 Kick/1.3.5IM-2.4cho }     EN1 K IM   1:40
                  2 x 250 on 3:15 Free                }     EN1 P FR   1:18
                  1 x 500 on 7:00 Individual Medley   }     EN1 S IM   1:24
 1,200  7:01 PM   3 x 400 on 5:45 Fins/sideK-HupK&cho       EN1 K MIX  1:26
   800  7:20 PM   4 x 200 on 3:00 100kickcho&100IM drl      EN1 K IM   1:30
 2,500  7:34 PM   5 x 500 on 6:00 1/7BRS M-450(1'20)        EN2 P FR   1:12
 3,000  8:06 PM   1 x 200 on 3:00 Individual Medley } 1x    EN1 S IM   1:30
                  4 x 100 on 1:25 Free80"/BK90" ALT }       EN1 S FRB  1:25
                  1 x 400 on 4:45 Free/M-350        }       EN2 S FR   1:11
                  1 x 100 on 1:30 Individual Medley }       EN1 S IM   1:30
                  4 x 100 on 1:25 Free/Bk by1t      }       EN1 S FRB  1:25
                  1 x 500 on 6:00 Free/M-450        }       EN2 S FR   1:12
                  1 x 300 on 4:30 Individual Medley }       EN1 S IM   1:30
                  4 x 100 on 1:25 Free/Bk by1t      }       EN1 S FRB  1:25
                  1 x 300 on 3:30 Free              }       EN3 S FR   1:10
   500  8:48 PM  10 x  50 on  :50 drill&swm                 REC D CHO  1:40
        8:57 PM Finish time.  Total: 10,000 meters.  Stress Value = 153

                 Daily Workout [1451] for Friday, July 4, 2003
                     Junior K-1 Team Shimaco's Group [2,9]
            SET      1 minute 10 seconds rest between sets
          START
METERS     TIME  SET DESCRIPTION                          EGY T STK  PACE
====== ========  ======================================== === = ===  ====
 1,000  6:30 PM  10 x 100 on 1:30 cho-IM-fr-IM-bk alt     REC S MIX  1:30
 2,000  6:47 PM   8 x  50 on  :45 PULL IM/FR by25m } 2x   EN1 P FRM  1:30
                  6 x 100 on 1:15 PULL 1/5brs      }      EN2 P FR   1:15
 1,200  7:16 PM   3 x 400 on 5:30 300fr 1~3des&100bkez    EN2 P FRB  1:23
 2,000  7:34 PM   6 x 100 on 1:20 Free      } 1x          EN2 S FR   1:20
                  4 x 200 on 2:35 Free des  }             EN3 S FR   1:18
                  2 x 300 on 3:50 Free fast }             EN3 S FR   1:17
   100  8:02 PM   1 x 100 on 2:00 Recovery/swim-down      REC S CHO  2:00
 1,500  8:06 PM   2 x 500 on 7:00 FINS/1 ONB/2 GK   } 1x  EN1 K FIN  1:24
                  1 x 500 on 8:30 KICK BR/4K-1Kby25 }     EN1 K BR   1:42
 2,500  8:30 PM   5 x 500 on 6:00 DIS/1-5DES 5XIM REC     EN2 S FR   1:12
                                  MID/4X200 MAX 5XREC               
        9:02 PM Finish time.  Total: 10,300 meters.  Stress Value = 239