JULY. '04  TEAMK-1 WORKOUTS     teamK-1          home

7/末 更新 
      Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
                 Sunday 06/27/2004 through Saturday 07/31/2004
Cyc Date (1) REC  % (2) EN1  % (3) EN2  % (4) EN3  % (5) SP1  % (6) SP2  %
======== ========== ========== ========== ========== ========== ==========
06/27/2004  18,750 36  20,000 38   9,700 18     900  2   1,800  3     900  2
07/04/2004  33,125 52  14,000 22   9,600 15   2,800  4   2,400  4     600  1
07/11/2004  19,500 41  15,100 32   6,100 13   3,100  7   1,500  3     500  1
07/18/2004  25,000 76   2,300  7   2,300  7   1,900  6   1,200  4     300  1
07/25/2004  21,750 60  10,700 30   1,100  3     300  1     800  2     350  1
Total    118,125 51  62,100 27  28,800 12   9,000  4   7,700  3   2,650  1
Average   23,625     12,420      5,760      1,800      1,540        530   

Cyc Date (7) SP3  %     Total
======== ========== =========
06/27/2004     550  1    52,600(6/25-27県高校)
07/04/2004   1,575  2    64,100(6/30-7/6 90KM)
07/11/2004   1,200  3    47,000(7/10-11県JOC)
07/18/2004       0  0    33,000(7/21-14近畿高校)
07/25/2004   1,000  3    36,000(7/31-8/1県選手権)
Total      4,325  2   232,700
Average      865       46,540

      Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
                 Sunday 06/27/2004 through Saturday 07/31/2004

Cyc Date  1) FR   %  2) BK   %  3) BR   %  4) FLY  %  5) IM   %  7) FRM  %
======== ========== ========== ========== ========== ========== ==========
06/27/2004  28,600 54   1,800  3   1,200  2   1,400  3   3,200  6       0  0
07/04/2004  22,175 35   1,900  3   1,700  3   1,700  3   4,500  7       0  0
07/11/2004  23,300 50   1,300  3   1,200  3   1,100  2   7,700 16   1,000  2
07/18/2004   7,100 22       0  0       0  0       0  0     800  2     900  3
07/25/2004  14,000 39     700  2     700  2     900  3   5,900 16     600  2
Total     95,175 41   5,700  2   4,800  2   5,100  2  22,100  9   2,500  1
Average   19,035      1,140        960      1,020      4,420        500   

Cyc Date  9) FIN  % 13) CHO  % 14) MIX  % 15) FRB  % 16) BKR  % 17) RNG  %
======== ========== ========== ========== ========== ========== ==========
06/27/2004   4,200  8   8,000 15   4,200  8       0  0       0  0       0  0
07/04/2004   2,500  4  27,125 42       0  0       0  0       0  0     500  1
07/11/2004       0  0  10,600 23       0  0     400  1       0  0       0  0
07/18/2004       0  0  24,200 73       0  0       0  0       0  0       0  0
07/25/2004       0  0  12,500 35     500  1       0  0     200  1       0  0
Total      6,700  3  82,425 35   4,700  2     400  0     200  0     500  0
Average    1,340     16,485        940         80         40        100   

Cyc Date 19) SNO  %     Total
======== ========== =========
06/27/2004       0  0    52,600
07/04/2004   2,000  3    64,100
07/11/2004     400  1    47,000
07/18/2004       0  0    33,000
07/25/2004       0  0    36,000
Total      2,400  1   232,700
Average      480       46,540

              Summary of Swim, Kick, Pull, Drill, Dryland, Meeting

Cyc Date    Swim  %    Kick  %    Pull  %   Drill  % Dryland  % Meeting  % Total
======== ========== ========== ========== ========== ========== ========== =====
06/27/2004  27,250 52  11,700 22   9,100 17   4,550  9       0  0       0  0   53K
07/04/2004  37,700 59  10,400 16  10,900 17   5,100  8       0  0       0  0   64K
07/11/2004  28,200 60   6,000 13   5,600 12   7,200 15       0  0       0  0   47K
07/18/2004  28,000 85   1,100  3   1,900  6   2,000  6       0  0       0  0   33K
07/25/2004  22,800 63   2,400  7   2,900  8   7,900 22       0  0       0  0   36K
Total    143,950 62  31,600 14  30,400 13  26,750 11       0  0       0  0  233K
Average   28,790      6,320      6,080      5,350          0          0      47K

    
7/26更新
近畿高校終了
結果は、7/23-25のメニューにて。4−25と9−03ってとこでした。
リレーは引継ぎで58秒台をマーク。短いのがどんどんタイム上がってきました。

今回、我がSUNSSが誇る優秀なトレーナーと見学(インターハイの練習です)。
トレーナーの意見で、よーく体調がわかりました。私が考えてたより相当トレーニングされている体
(レース仕様でないってこと、筋疲労状態)だと。ベストが出るのが不思議だってー。
常識のない私が常識のあるスタッフから教えてもらってちょうどえーぐらいでしょ。

実際、奈良の炎天下アウトプールでレース前後に泳ぎすぎやろけど、練習の一環なので良しとします。
鬼コーチとしては、そんな中でまだまだ競って欲しかったが、まー来月間違いなしにやってくれます
よ。

今回は、アウトの50Mプール、インターハイ、ボーダーラインにいた選手には色んなドラマが
ありましたね。
選手の皆さん!良い結果もそうでない結果もすべて必然です。良い結果は努力へのご褒美。
そうでない結果はいつか必ず自分の為になる宿題、きっと「宝物」に変わるよ。

次回は7月末〜8/1の県選手権*国体選考です。兵庫県リレーも相当強いメンバーになりそうです。


♫今週のおまけ♬。
某電気店のCDコーナーでディスカウントセール発見。

インコグニート、djhonda、アーロンネヴィル、’70ソウルヒット、スライ&ロビー、
カーティスメイフィールド(の作品をいろんなアーティストがカバー)、ジャヒーム、パブリック
エナミー全部あわせて2,650円! 中古じゃーないよ。

Q:マジー?
A:マジ。

Q:おすすめは?
A:カーティス(と言えばインプレッションズ)は聞いておきましょう。

djhondaなんか、50円やて、イカのよっちゃん(笑)じゃーないんやから。

じゃーそんなとこでしーゆー♪
                 Daily Workout [1797] for Friday, July 9, 2004
                     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
====== ========  ===================== === = ===  ====
 6,000  2:30 PM  1 x 6000 on 99:00 REC REC S CHO  1:39
        4:09 PM Finish time.  Total: 6,000 meters.  Stress Value = 0

                Daily Workout [1798] for Saturday, July 10, 2004
                     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  9:00 AM  1 x 2500 on 45:00 KEN-JOC/UP         REC S CHO  1:48
 1,000  9:47 AM  1 x 1000 on 20:00 2UP                EN1 S CHO  2:00
   100 10:09 AM  1 x  100 on  1:00 Free/RACE 1-00     SP2 S FR   1:00
   400 10:12 AM  1 x  400 on 99:00 REC                REC S CHO 24:45
 1,000 11:53 AM  1 x 1000 on 30:00 3UP                REC S CHO  3:00
   100 12:25 PM  1 x  100 on  1:00 Free/RACE 59-5BEST SP2 S FR   1:00
   900 12:28 PM  1 x  900 on 20:00 REC                REC S CHO  2:13
       12:48 PM Finish time.  Total: 6,000 meters.  Stress Value = 33

                 Daily Workout [1799] for Sunday, July 11, 2004
                     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  9:30 AM   1 x 2500 on 99:00 KEN-JOC/UP         REC S CHO  3:58
 1,000 11:11 AM   1 x 1000 on 40:00 2UP                REC S CHO  4:00
   200 11:53 AM   1 x  200 on  2:30 200IM/RACE 2-22-42 SP2 S IM   1:15
   600 11:57 AM  12 x   50 on   :50 IM/EN              EN1 S IM   1:40
   400 12:09 PM   1 x  400 on 99:00 REC                REC S CHO 24:45
 1,000  1:50 PM   1 x 1000 on 40:00 3UP                REC S CHO  4:00
   200  2:32 PM   1 x  200 on  2:30 200IM/RACE 2-21-9  SP2 S FR   1:15
   600  2:36 PM  12 x   50 on   :50 IM/EN              EN1 S IM   1:40
   500  2:48 PM   1 x  500 on 12:00 REC                REC S CHO  2:24
        3:00 PM Finish time.  Total: 7,000 meters.  Stress Value = 57

                Daily Workout [1790] for Tuesday, July 13, 2004
                     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
====== ========  ========================================== === = ===  ====
 1,200  5:30 PM   1 x  400 on  6:00 Free/SNO~CATCH UP } 1x  REC D SNO  1:30
                  1 x  100 on  1:45 Free/R-STK        }     REC D FR   1:45
                  1 x  100 on  1:45 IM/L-STK          }     REC D IM   1:45
                  1 x  400 on  6:00 Free/NEG          }     EN1 S FR   1:30
                  1 x  100 on  1:45 Free/L-STK        }     REC D FR   1:45
                  1 x  100 on  1:45 IM/R-STK          }     REC D IM   1:45
 1,000  5:51 PM   1 x  400 on  7:00 Free/KICK DES } 1x      REC K FR   1:45
                  1 x  300 on  5:15               }         REC K FR   1:45
                  1 x  200 on  3:30               }         EN1 K FR   1:45
                  1 x  100 on  1:45               }         EN2 K FR   1:45
   500  6:10 PM  20 x   25 on   :30 Free/12.5KRLS&DPSWM     REC D FR   2:00
                                    6xSPRINT                          
 1,200  6:22 PM   3 x  400 on  6:30 P/200FLIM-BKIM-BRIM     EN1 P IM   1:38
 1,200  6:43 PM   1 x 1200 on 15:00 PULL/L-PADV 300NEG      EN1 P FR   1:15
   900  7:00 PM   3 x  300 on  5:15 K/2FL1IM-2BK1IM-2BR1    EN1 K IM   1:45
   100  7:18 PM   4 x   25 on   :45 G-KICK/DASH!            SP3 K FR   3:00
 1,000  7:23 PM   1 x 1000 on 15:00 200FREZ-50IMord(SP)     EN1 S FRM  1:30
   200  7:40 PM   1 x  200 on  4:00 REC&STRETCH             REC S CHO  2:00
        7:44 PM Finish time.  Total: 7,300 meters.  Stress Value = 61

               Daily Workout [1791] for Wednesday, July 14, 2004
                     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
====== ========  =========================================== === = ===  ====
   800  6:30 PM   1 x 800 on 12:00 800IM/100DRLS100S         REC D IM   1:30
   800  6:44 PM   8 x  25 on   :30 KICK/25SPRINT25EZ   } 1x  SP3 K CHO  2:00
                  1 x 100 on  1:45 EZKICK              }     REC K CHO  1:45
                  8 x  25 on   :30 PULL/2SPRINT1EZ     }     SP3 P CHO  2:00
                  1 x 100 on  1:45 EZPULL              }     REC P CHO  1:45
                  8 x  25 on   :40 S/12.5EZ-SP(NO-BRS) }     SP3 S CHO  2:40
   100  7:03 PM   1 x 100 on  1:45 REC                       REC S CHO  1:45
 3,200  7:07 PM   1 x 800 on 11:30 Free/HR140-150     } 1x   REC S FR   1:26
                  1 x 800 on 11:30 Free/HR150-160     }      EN1 S FR   1:26
                  1 x 800 on 11:30 Free/HR160-170     }      EN2 S FR   1:26
                  1 x 800 on 11:30 Free/HR150-140     }      EN1 S FR   1:26
                                   TURN/BRS/STK CHECK }                
   500  7:55 PM  10 x  50 on   :55 SPLY/3.6.9HARD            SP1 S FR   1:50
   800  8:06 PM   1 x 800 on 12:00 PULL SETS YOUR CHO        REC P CHO  1:30
   800  8:20 PM   1 x 800 on 13:00 KICK SETS YOUR CHO        REC K CHO  1:38
        8:33 PM Finish time.  Total: 7,000 meters.  Stress Value = 106

                Daily Workout [1792] for Thursday, July 15, 2004
                     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
====== ========  ============================================= === = ===  ====
   100 10:00 AM   1 x  100 on  5:00 W-UP                       REC S CHO  5:00
 1,000 10:07 AM  20 x   50 on   :55 FLY/4K3R2L1SW~1K2R3L } 1x  EN1 D FLY  1:50
                                    4SWIM DES            }               
 1,000 10:27 AM   3 x   50 on   :45 BK PULL/1-3DES } 2x        EN2 P BK   1:30
                  1 x  350 on  6:00 BK PULL/       }           REC P BK   1:43
 1,000 10:45 AM   5 x  200 on  3:30 BR/50SCULL-3K-2K-SWM       EN1 D BR   1:45
 1,500 11:04 AM   1 x 1500 on 20:00 Free/NEG4-3-2-1-500        EN2 S FR   1:20
   400 11:26 AM   1 x  400 on  6:00 REC                        REC S CHO  1:30
       11:32 AM Finish time.  Total: 5,000 meters.  Stress Value = 62

                Daily Workout [1793] for Thursday, July 15, 2004
                     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
====== ========  =========================================== === = ===  ====
   800  6:30 PM  1 x 800 on 15:00 W-UP/400IM MIX/400CH       REC S IM   1:53
   800  6:47 PM  1 x 400 on  4:40 Free/DIVE~HARD! FOOT } 1x  EN3 S FR   1:10
                 4 x 100 on  1:10 Free/AVE~DES    HAND }     EN3 S FR   1:10
   100  6:58 PM  1 x 100 on  4:00 REC                        REC S CHO  4:00
   800  7:04 PM  1 x 200 on  2:30 Free/DIVE~HARD! HAND } 1x  EN3 S FR   1:15
                 6 x 100 on  1:15 Free/AVE~DES 5FOOT1H }     EN3 S FR   1:15
   100  7:16 PM  1 x 100 on  4:00 REC                        REC S CHO  4:00
   800  7:22 PM  8 x 100 on  1:20 Free/DIVE~HARD(7FOOT       EN3 S FR   1:20
   200  7:34 PM  1 x 200 on  4:00 REC                        REC S CHO  2:00
 1,000  7:40 PM  1 x 100 on  1:45 KICK/IMord 1S     } 4x     REC K IM   1:45
                 3 x  50 on   :50 KICK/FREE SET DES }        EN2 K FR   1:40
   200  7:59 PM  8 x  25 on   :40 SUB/GOOD STK               SP1 S FR   2:40
   200  8:06 PM  1 x 200 on  4:00 REC                        REC S CHO  2:00
        8:10 PM Finish time.  Total: 5,000 meters.  Stress Value = 189

                 Daily Workout [1794] for Friday, July 16, 2004
                     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  9:00 AM   1 x  400 on  7:00 Free/KRLS(C-UP)      } 1x  REC D FR   1:45
                  1 x  300 on  5:00 Backstroke/UWK&S     }     REC D BK   1:40
                  1 x  200 on  3:30 Breaststroke/3K-1DPS }     REC D BR   1:45
                  1 x  100 on  1:30 Butterfly/SWIM       }     REC S FLY  1:30
   800  9:19 AM  16 x   50 on   :55 Free/SIDEK-RSTK-LSTK       EN1 D FR   1:50
                                    &SWIM/By4t 1-4DES                    
 2,800  9:35 AM   1 x  400 on  6:00 Free/REC DPS      } 1x     REC S FR   1:30
                  1 x  600 on  9:00 Free/400REC200EN1 }        EN1 S FR   1:30
                  1 x  800 on 12:00 400REC200EN200EN2 }        EN1 S FR   1:30
                  1 x 1000 on 15:00 400REC~200EN1~EN3 }        EN2 S FR   1:30
   400 10:19 AM   8 x   50 on  1:00 Free/4SUB~4REC             EN2 S FR   2:00
       10:27 AM Finish time.  Total: 5,000 meters.  Stress Value = 55

                 Daily Workout [1795] for Friday, July 16, 2004
                     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  6:30 PM  20 x  25 on   :30 8UP-6DRLS-4HUPS-2CUP    REC D FR   2:00
 1,500  6:42 PM   1 x 500 on  7:30 Individual Medley } 1x  REC S IM   1:30
                  1 x 100 on  1:30 IM/PULL           }     EN1 P IM   1:30
                  1 x 200 on  3:30 IM/KICK           }     EN1 K IM   1:45
                  1 x 300 on  4:30 IM/SWIM           }     EN1 S IM   1:30
                  1 x 400 on  6:00 IM/KRLS           }     REC D IM   1:30
 1,000  7:07 PM  20 x  50 on   :55 Free/RING-T&SNO 3xH     EN1 P FR   1:50
   100  7:27 PM   1 x 100 on  2:00 SCULL                   REC D CHO  2:00
 1,000  7:31 PM  20 x  50 on   :50 Free/KICK 4xH,6xGK      EN2 K FR   1:40
   100  7:49 PM   1 x 100 on  2:00 UWK/GOOD LINE           REC K CHO  2:00
   800  7:53 PM   1 x 800 on 12:00 Free/SPEED PLAY         EN1 S FR   1:30
        8:05 PM Finish time.  Total: 5,000 meters.  Stress Value = 48

                Daily Workout [1796] for Saturday, July 17, 2004
                     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
====== ========  ========================================== === = ===  ====
 1,600 10:00 AM  1 x 400 on 6:00 W-UP/AT SUMAGAKU50M } 1x   REC S CHO  1:30
                 1 x 200 on 3:30 Free/R-PAD          }      REC D FR   1:45
                 1 x 200 on 3:30 Free/L-PAD          }      REC D FR   1:45
                 1 x 400 on 7:00 Free/KICK           }      REC K FR   1:45
                 1 x 400 on 6:00 Individual Medley   }      REC S IM   1:30
   400 10:28 AM  4 x 100 on 1:30 Free/HR DES-SETS           EN1 S FR   1:30
                                 10"8(39S24),10"5(26)                 
                                 9"1(40S28),8"9(40S32                 
   200 10:36 AM  1 x  25 on  :30 DIVE/IM order } 4x         SP3 S IM   2:00
                 1 x  25 on 1:00 REC           }            REC S CHO  4:00
   100 10:44 AM  1 x 100 on 2:00 REC                        REC S CHO  2:00
   400 10:48 AM  1 x  50 on  :45 Free/SPEED PLAY     } 4x   EN2 S FR   1:30
                 1 x  50 on  :45 32"0FOOT(43S) TP1"4 }      EN2 S FR   1:30
   200 10:56 AM  1 x 200 on 5:00 REC                        REC S CHO  2:30
 1,600 11:03 AM  1 x 100 on 2:00 RACE PACE/1DIVE 65"4 } 1x  SP1 S FR   2:00
                                 16x100,14FOOT2HAND   }               
                 1 x 100 on 2:00 31"9-65"5            }     SP1 S FR   2:00
                 1 x 100 on 1:50 31"8-65"2            }     SP1 S FR   1:50
                 1 x 100 on 1:50 32"0-65"2            }     SP1 S FR   1:50
                 1 x 100 on 1:50 32"0-65"0(41-45S)    }     SP1 S FR   1:50
                 1 x 100 on 1:45 32"3-65"4(43-45S)    }     SP1 S FR   1:45
                 1 x 100 on 1:45 31"6-65"1            }     EN3 S FR   1:45
                 1 x 100 on 1:45 32"9-66"4            }     EN3 S FR   1:45
                 1 x 100 on 1:45 32"1-65"8(41S-)      }     EN3 S FR   1:45
                 1 x 100 on 1:40 32"4-65"7            }     EN3 S FR   1:40
                 1 x 100 on 1:40 32"3-66"0            }     EN3 S FR   1:40
                 1 x 100 on 1:40 32"3-65"6            }     EN3 S FR   1:40
                 1 x 100 on 1:40 32"3-65"9            }     EN3 S FR   1:40
                 1 x 100 on 2:00 32"3-65"3 HR200      }     SP1 S FR   2:00
                 1 x 100 on 2:30 31"6-63"3            }     SP1 S FR   2:30
                 1 x 100 on 3:00 31"8-63"2 HR200-182- }     SP2 S FR   3:00
                                 156(0-30SEC-60SEC)   }               
   200 11:35 AM  1 x 200 on 5:00 REC                        REC S CHO  2:30
   400 11:42 AM  8 x  50 on  :45 Free-BK                    EN1 S FRB  1:30
   200 11:50 AM  4 x  50 on 1:10 RINGT-PAD/25POWER-EZ       SP3 S FR   2:20
                                 17"5~16"9                            
   200 11:56 AM  4 x  50 on 1:10 DASH KICK/17"3~16"8        SP3 K FR   2:20
   200 12:02 PM  1 x 200 on 4:00 REC                        REC S CHO  2:00
       12:06 PM Finish time.  Total: 5,700 meters.  Stress Value = 167

                 Daily Workout [1800] for Monday, July 19, 2004
                     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  2:00 PM  1 x 1000 on 15:00 AT SUMA/OUT 50M            REC S CHO  1:30
 1,500  2:17 PM  4 x   50 on   :50 Free/K HARD 40"~43"  } 1x  SP1 K FR   1:40
                 1 x  300 on  5:00 200IM~100FR          }     REC K FRM  1:40
                 4 x   50 on   :40 Free/P HARD 31"5~1"9 }     SP1 P FR   1:20
                 1 x  300 on  5:00 200IM~100FR          }     REC P FRM  1:40
                 4 x   50 on   :45 Free/S PACE 32"5~32" }     EN2 S FR   1:30
                 1 x  300 on  5:00 200IM~100FR          }     REC S FRM  1:40
   400  2:43 PM  4 x  100 on  1:30 Free/10"2(168-40S)         EN2 S FR   1:30
                                   7"5(172-40S),6"2(179                 
                                   -41S),5"9(187-154-34                 
   100  2:51 PM  1 x  100 on  5:00 REC                        REC S CHO  5:00
 2,000  2:58 PM  1 x  150 on  2:00 DES 34"3-33"7-33"4 } 1x    EN3 S FR   1:20
                 1 x   50 on  1:00 REC                }       REC S CHO  2:00
                 4 x  200 on  3:00 Free/22"~25"(EN    }       EN2 S FR   1:30
                             10:00 REST               }           S       :00
                 1 x  150 on  2:00 DES 34"0-33"8-32"8 }       EN3 S FR   1:20
                                   189-157-124HR      }                 
                 1 x   50 on  1:00 REC                }       REC S CHO  2:00
                 4 x  200 on  3:00 Free               }       EN1 P FR   1:30
   400  3:40 PM  1 x  400 on  6:00 REC                        REC S CHO  1:30
        3:46 PM Finish time.  Total: 5,400 meters.  Stress Value = 95
                Daily Workout [1801] for Tuesday, July 20, 2004
                     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
====== ========  ======================================== === = ===  ====
 1,200 10:00 AM   4 x 300 on  5:00 AT SUMA/SKPS           REC D CHO  1:40
   800 10:22 AM   4 x 200 on  3:30 SKPS IM                REC D IM   1:45
 1,000 10:38 AM   1 x 100 on  1:30 Free             } 1x  REC S FR   1:30
                  1 x 200 on  3:00 Free/REC-EN1     }     EN1 S FR   1:30
                  1 x 300 on  4:30 Free/REC-EN1-EN2 }     EN1 S FR   1:30
                  1 x 400 on  6:00 Free/REC-EN1~3   }     EN2 S FR   1:30
   100 10:55 AM   1 x 100 on  3:00 REC                    REC S CHO  3:00
   500 11:00 AM  10 x  50 on   :45 Free/4PACE1EZ ALT      EN2 S FR   1:30
   600 11:09 AM   1 x 600 on 14:00 EZ KICK                REC K CHO  2:20
   600 11:25 AM   1 x 600 on 12:00 EZ PULL                REC P CHO  2:00
   200 11:39 AM   1 x 200 on  4:00 REC                    REC S CHO  2:00
       11:43 AM Finish time.  Total: 5,000 meters.  Stress Value = 25

               Daily Workout [1802] for Wednesday, July 21, 2004
                     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  2:00 PM  1 x 4000 on 60:00 AT NARA/KIN-KOU REC S CHO  1:30
        3:00 PM Finish time.  Total: 4,000 meters.  Stress Value = 0

                Daily Workout [1803] for Thursday, July 22, 2004
                     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  8:00 AM  1 x 3000 on 99:00 W-UP/KINKI-KOUKOU REC S CHO  3:18
 1,000  9:41 AM  1 x 1000 on 40:00 2UP               EN1 S CHO  4:00
   800 10:23 AM  1 x  800 on  9:06 800YOSEN 4-29-51  EN3 S FR   1:08
                                   9-06-37                     
 1,000 10:34 AM  1 x 1000 on 30:00 REC               REC S CHO  3:00
       11:04 AM Finish time.  Total: 5,800 meters.  Stress Value = 64

                 Daily Workout [1804] for Friday, July 23, 2004
                     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  8:00 AM  1 x 2500 on 99:00 W-UP/KINKI-KOUKOU    REC S CHO  3:58
   100  9:41 AM  1 x  100 on  1:00 400F.R/ FIRSTSWIMMER SP2 S FR   1:00
                                   29"33-59"99                    
   800  9:44 AM  1 x  800 on 12:00 REC                  REC S CHO  1:30
 1,000  9:58 AM  1 x 1000 on 40:00 W-UP                 REC S CHO  4:00
   800 10:40 AM  1 x  800 on  9:00 RACE/4'29"71-9'03"03 EN3 S FR   1:08
 1,000 10:51 AM  1 x 1000 on 60:00 REC                  REC S CHO  6:00
   100 11:53 AM  1 x  100 on  1:00 400M.R/FR 59"1       SP2 S FR   1:00
   800 11:56 AM  1 x  800 on 12:00 REC                  REC S CHO  1:30
       12:08 PM Finish time.  Total: 7,100 meters.  Stress Value = 75

                Daily Workout [1805] for Saturday, July 24, 2004
                     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  8:00 AM  1 x 2000 on 99:00 W-UP/KINKI-KOUKOU    REC S CHO  4:57
   400  9:41 AM  1 x  400 on  4:26 RACE/2'11"49-4'26"49 SP1 S FR   1:07
 1,000  9:47 AM  1 x 1000 on 99:00 REC                  REC S CHO  9:54
   400 11:28 AM  1 x  400 on   :04 FINAL2'12"74-4'25"82 SP1 S FR    :01
 1,000 11:30 AM  1 x 1000 on 60:00 REC                  REC S CHO  6:00
   100 12:32 PM  1 x  100 on   :58 400F.R/4t28'44-58"51 SP2 S FR    :58
   800 12:35 PM  1 x  800 on 12:00 REC                  REC S CHO  1:30
       12:47 PM Finish time.  Total: 5,700 meters.  Stress Value = 81

                 Daily Workout [1807] for Monday, July 26, 2004
                     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
====== ========  =========================================== === = ===  ====
 1,200  5:30 PM   3 x 400 on 6:30 100FLDRLS-300IM            REC D IM   1:38
                                  2BKD-IM,3BRD-IM                      
   300  5:51 PM  12 x  25 on  :40 SP-EZ,EZ-SP,EZ MIX         SP3 S IM   2:40
 1,000  6:01 PM   1 x 400 on 7:00 KICK IM/NOT FR  } 1x       REC K IM   1:45
                  3 x 200 on 3:30 SIDEK-HUPK-BRDK }          REC K FR   1:45
 1,000  6:20 PM   8 x  25 on  :40 Butterfly/Free SP } 1x     SP3 P FLY  2:40
                  2 x 100 on 1:45 BKBR              }        REC P BKR  1:45
                  3 x 200 on 3:30 Free SPEEDPLAY    }        EN1 P FR   1:45
   225  6:41 PM   1 x  25 on 1:00 Free DASH  13.7~13.5 } 3x  SP3 S FR   4:00
                  1 x  50 on 1:30 EZ                   }     REC S FR   3:00
    25  6:50 PM   1 x  25 on 2:00 REC                        REC S CHO  8:00
 1,200  6:54 PM  12 x 100 on 1:30 Free/2tNEG,1tEVEN          EN1 S FR   1:30
                                  10"/163,9"2/172,8"5                  
                                  /178                                 
    50  7:14 PM   1 x  50 on 1:00 REC                        REC S CHO  2:00
        7:15 PM Finish time.  Total: 5,000 meters.  Stress Value = 45

                 Daily Workout [1806] for Monday, July 26, 2004
                     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
====== ========  =========================================== === = ===  ====
 1,200  6:30 PM   1 x 300 on 5:00 CHO/AT SUMA50M OUT } 1x    REC S CHO  1:40
                  1 x 300 on 5:00 R-STK50&2SWIM IM   }       REC D IM   1:40
                  1 x 300 on 5:00 L-STK50~           }       REC D IM   1:40
                  1 x 300 on 5:00 FR BLD-UP          }       EN1 S FR   1:40
   700  6:52 PM   1 x 100 on 1:40 Butterfly     } 1x         EN1 S FLY  1:40
                  1 x 100 on 1:40 Backstroke    }            EN1 S BK   1:40
                  1 x 100 on 1:40 Breaststroke  }            EN1 S BR   1:40
                  4 x 100 on 1:30 Free/74"HR174 }            EN2 S FR   1:30
 1,000  7:05 PM   1 x 200 on 3:30 150K&S/FLY WITH FINS } 1x  EN1 K FLY  1:45
                  1 x 200 on 3:30 BK                   }     EN1 K BK   1:45
                  2 x 200 on 3:30 FR                   }     EN1 K FR   1:45
                  1 x 200 on 3:30 BR K&S NO-FINS       }     EN1 K BR   1:45
   500  7:24 PM  10 x  50 on  :45 Free/ELB-PAD 3XFLY         EN1 P MIX  1:30
 1,000  7:33 PM   5 x 200 on 3:00 PADV/EN3th 2'16HR130       EN1 P FR   1:30
   500  7:50 PM   5 x 100 on 1:30 ASCEND/68"HR176~           EN1 S FR   1:30
                                  73"HR172                             
   200  7:59 PM   1 x 200 on 4:00 REC                        REC S CHO  2:00
        8:03 PM Finish time.  Total: 5,100 meters.  Stress Value = 48


7/18更新
県jocの結果はコチラ

90KMウィークその2から国体予選の練習として、100FRと200IMに出場しましたが
両種目ともベストタイムで泳げました。6月号で言ってたようにたくさん泳いでいても
レーススピードの練習と体調管理をしっかりしていればタイムは出ます。ミドルロング
のトップと戦うには、FR58秒台とIM20秒は割りたいけどね。

練習期のレース前の練習なので、前々日でも10KM泳いでます。それでも前の週より
2/3ぐらいに練習減っている=テーパー効果があるってことかな。
当日のアップダウンは本番でもこんな感じで、予選決勝一日で7KMぐらいは泳ぎます。
ってことは、逆から考えて通常はその1.5倍の練習は必要ってことかな。

IM'ersの皆さんへちょっとヒント。IMのレースの後のダウンはIMでHR150ぐらいで400
ほど泳いでからダウンを行ったほうが、疲労回復し決勝や翌日につながるようです。
STK'ersも同じ理屈、使ったストロークでエンデュランスで泳ぎましょう。

ヒントその2夏のウォーミングについて
夏はほっておいても体力の消耗が早い。特にアウトプールの炎天下なんか。ってことは
冬季、春季のようにガンガンアップで体温めてってことはあんまり必要ない。
ってこと、某トップコーチに教えてもらいました。(割りには泳いでいるか〜)

というわけで、思った通りに予定が進んでいるときは、正しそうに聞こえるでしょ(;O;)。
そうは問屋がおろさないからコーチやってるんやけどね。

注:このK-1サイトで紹介するヒントは、すべての方に当てはまるとは限りません。
  ですので、結果について責任は負えませんので、自己判断&自己責任でよろしくね♪。
〜〜〜〜〜〜〜〜〜〜〜〜〜〜〜〜〜

携帯の有料サイト料金はらって下さい。ってはやりの悪徳業者からはがききました。
絶対見たことないかって言われたら、ハイって言えないでしょ?、そこが相手の思う壺。
手がすべって見てしまい(笑)ハイって言えない私のような方は、下記サイトで勉強しま
しょう。
国民生活センター
 
  Daily Workout [1797] for Friday, July 9, 2004
                     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
====== ========  ===================== === = ===  ====
 6,000  2:30 PM  1 x 6000 on 99:00 REC REC S CHO  1:39
        4:09 PM Finish time.  Total: 6,000 meters.  Stress Value = 0

                Daily Workout [1798] for Saturday, July 10, 2004
                     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  9:00 AM  1 x 2500 on 45:00 KEN-JOC/UP         REC S CHO  1:48
 1,000  9:47 AM  1 x 1000 on 20:00 2UP                EN1 S CHO  2:00
   100 10:09 AM  1 x  100 on  1:00 Free/RACE 1-00     SP2 S FR   1:00
   400 10:12 AM  1 x  400 on 99:00 REC                REC S CHO 24:45
 1,000 11:53 AM  1 x 1000 on 30:00 3UP                REC S CHO  3:00
   100 12:25 PM  1 x  100 on  1:00 Free/RACE 59-5BEST SP2 S FR   1:00
   900 12:28 PM  1 x  900 on 20:00 REC                REC S CHO  2:13
       12:48 PM Finish time.  Total: 6,000 meters.  Stress Value = 33

                 Daily Workout [1799] for Sunday, July 11, 2004
                     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  9:30 AM   1 x 2500 on 99:00 KEN-JOC/UP         REC S CHO  3:58
 1,000 11:11 AM   1 x 1000 on 40:00 2UP                REC S CHO  4:00
   200 11:53 AM   1 x  200 on  2:30 200IM/RACE 2-22-42 SP2 S IM   1:15
   600 11:57 AM  12 x   50 on   :50 IM/EN              EN1 S IM   1:40
   400 12:09 PM   1 x  400 on 99:00 REC                REC S CHO 24:45
 1,000  1:50 PM   1 x 1000 on 40:00 3UP                REC S CHO  4:00
   200  2:32 PM   1 x  200 on  2:30 200IM/RACE 2-21-9  SP2 S FR   1:15
   600  2:36 PM  12 x   50 on   :50 IM/EN              EN1 S IM   1:40
   500  2:48 PM   1 x  500 on 12:00 REC                REC S CHO  2:24
        3:00 PM Finish time.  Total: 7,000 meters.  Stress Value = 57

                Daily Workout [1790] for Tuesday, July 13, 2004
                     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
====== ========  ========================================== === = ===  ====
 1,200  5:30 PM   1 x  400 on  6:00 Free/SNO~CATCH UP } 1x  REC D SNO  1:30
                  1 x  100 on  1:45 Free/R-STK        }     REC D FR   1:45
                  1 x  100 on  1:45 IM/L-STK          }     REC D IM   1:45
                  1 x  400 on  6:00 Free/NEG          }     EN1 S FR   1:30
                  1 x  100 on  1:45 Free/L-STK        }     REC D FR   1:45
                  1 x  100 on  1:45 IM/R-STK          }     REC D IM   1:45
 1,000  5:51 PM   1 x  400 on  7:00 Free/KICK DES } 1x      REC K FR   1:45
                  1 x  300 on  5:15               }         REC K FR   1:45
                  1 x  200 on  3:30               }         EN1 K FR   1:45
                  1 x  100 on  1:45               }         EN2 K FR   1:45
   500  6:10 PM  20 x   25 on   :30 Free/12.5KRLS&DPSWM     REC D FR   2:00
                                    6xSPRINT                          
 1,200  6:22 PM   3 x  400 on  6:30 P/200FLIM-BKIM-BRIM     EN1 P IM   1:38
 1,200  6:43 PM   1 x 1200 on 15:00 PULL/L-PADV 300NEG      EN1 P FR   1:15
   900  7:00 PM   3 x  300 on  5:15 K/2FL1IM-2BK1IM-2BR1    EN1 K IM   1:45
   100  7:18 PM   4 x   25 on   :45 G-KICK/DASH!            SP3 K FR   3:00
 1,000  7:23 PM   1 x 1000 on 15:00 200FREZ-50IMord(SP)     EN1 S FRM  1:30
   200  7:40 PM   1 x  200 on  4:00 REC&STRETCH             REC S CHO  2:00
        7:44 PM Finish time.  Total: 7,300 meters.  Stress Value = 61

               Daily Workout [1791] for Wednesday, July 14, 2004
                     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
====== ========  =========================================== === = ===  ====
   800  6:30 PM   1 x 800 on 12:00 800IM/100DRLS100S         REC D IM   1:30
   800  6:44 PM   8 x  25 on   :30 KICK/25SPRINT25EZ   } 1x  SP3 K CHO  2:00
                  1 x 100 on  1:45 EZKICK              }     REC K CHO  1:45
                  8 x  25 on   :30 PULL/2SPRINT1EZ     }     SP3 P CHO  2:00
                  1 x 100 on  1:45 EZPULL              }     REC P CHO  1:45
                  8 x  25 on   :40 S/12.5EZ-SP(NO-BRS) }     SP3 S CHO  2:40
   100  7:03 PM   1 x 100 on  1:45 REC                       REC S CHO  1:45
 3,200  7:07 PM   1 x 800 on 11:30 Free/HR140-150     } 1x   REC S FR   1:26
                  1 x 800 on 11:30 Free/HR150-160     }      EN1 S FR   1:26
                  1 x 800 on 11:30 Free/HR160-170     }      EN2 S FR   1:26
                  1 x 800 on 11:30 Free/HR150-140     }      EN1 S FR   1:26
                                   TURN/BRS/STK CHECK }                
   500  7:55 PM  10 x  50 on   :55 SPLY/3.6.9HARD            SP1 S FR   1:50
   800  8:06 PM   1 x 800 on 12:00 PULL SETS YOUR CHO        REC P CHO  1:30
   800  8:20 PM   1 x 800 on 13:00 KICK SETS YOUR CHO        REC K CHO  1:38
        8:33 PM Finish time.  Total: 7,000 meters.  Stress Value = 106

                Daily Workout [1792] for Thursday, July 15, 2004
                     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
====== ========  ============================================= === = ===  ====
   100 10:00 AM   1 x  100 on  5:00 W-UP                       REC S CHO  5:00
 1,000 10:07 AM  20 x   50 on   :55 FLY/4K3R2L1SW~1K2R3L } 1x  EN1 D FLY  1:50
                                    4SWIM DES            }               
 1,000 10:27 AM   3 x   50 on   :45 BK PULL/1-3DES } 2x        EN2 P BK   1:30
                  1 x  350 on  6:00 BK PULL/       }           REC P BK   1:43
 1,000 10:45 AM   5 x  200 on  3:30 BR/50SCULL-3K-2K-SWM       EN1 D BR   1:45
 1,500 11:04 AM   1 x 1500 on 20:00 Free/NEG4-3-2-1-500        EN2 S FR   1:20
   400 11:26 AM   1 x  400 on  6:00 REC                        REC S CHO  1:30
       11:32 AM Finish time.  Total: 5,000 meters.  Stress Value = 62

                Daily Workout [1793] for Thursday, July 15, 2004
                     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
====== ========  =========================================== === = ===  ====
   800  6:30 PM  1 x 800 on 15:00 W-UP/400IM MIX/400CH       REC S IM   1:53
   800  6:47 PM  1 x 400 on  4:40 Free/DIVE~HARD! FOOT } 1x  EN3 S FR   1:10
                 4 x 100 on  1:10 Free/AVE~DES    HAND }     EN3 S FR   1:10
   100  6:58 PM  1 x 100 on  4:00 REC                        REC S CHO  4:00
   800  7:04 PM  1 x 200 on  2:30 Free/DIVE~HARD! HAND } 1x  EN3 S FR   1:15
                 6 x 100 on  1:15 Free/AVE~DES 5FOOT1H }     EN3 S FR   1:15
   100  7:16 PM  1 x 100 on  4:00 REC                        REC S CHO  4:00
   800  7:22 PM  8 x 100 on  1:20 Free/DIVE~HARD(7FOOT       EN3 S FR   1:20
   200  7:34 PM  1 x 200 on  4:00 REC                        REC S CHO  2:00
 1,000  7:40 PM  1 x 100 on  1:45 KICK/IMord 1S     } 4x     REC K IM   1:45
                 3 x  50 on   :50 KICK/FREE SET DES }        EN2 K FR   1:40
   200  7:59 PM  8 x  25 on   :40 SUB/GOOD STK               SP1 S FR   2:40
   200  8:06 PM  1 x 200 on  4:00 REC                        REC S CHO  2:00
        8:10 PM Finish time.  Total: 5,000 meters.  Stress Value = 189

                 Daily Workout [1794] for Friday, July 16, 2004
                     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  9:00 AM   1 x  400 on  7:00 Free/KRLS(C-UP)      } 1x  REC D FR   1:45
                  1 x  300 on  5:00 Backstroke/UWK&S     }     REC D BK   1:40
                  1 x  200 on  3:30 Breaststroke/3K-1DPS }     REC D BR   1:45
                  1 x  100 on  1:30 Butterfly/SWIM       }     REC S FLY  1:30
   800  9:19 AM  16 x   50 on   :55 Free/SIDEK-RSTK-LSTK       EN1 D FR   1:50
                                    &SWIM/By4t 1-4DES                    
 2,800  9:35 AM   1 x  400 on  6:00 Free/REC DPS      } 1x     REC S FR   1:30
                  1 x  600 on  9:00 Free/400REC200EN1 }        EN1 S FR   1:30
                  1 x  800 on 12:00 400REC200EN200EN2 }        EN1 S FR   1:30
                  1 x 1000 on 15:00 400REC~200EN1~EN3 }        EN2 S FR   1:30
   400 10:19 AM   8 x   50 on  1:00 Free/4SUB~4REC             EN2 S FR   2:00
       10:27 AM Finish time.  Total: 5,000 meters.  Stress Value = 55

                 Daily Workout [1795] for Friday, July 16, 2004
                     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  6:30 PM  20 x  25 on   :30 8UP-6DRLS-4HUPS-2CUP    REC D FR   2:00
 1,500  6:42 PM   1 x 500 on  7:30 Individual Medley } 1x  REC S IM   1:30
                  1 x 100 on  1:30 IM/PULL           }     EN1 P IM   1:30
                  1 x 200 on  3:30 IM/KICK           }     EN1 K IM   1:45
                  1 x 300 on  4:30 IM/SWIM           }     EN1 S IM   1:30
                  1 x 400 on  6:00 IM/KRLS           }     REC D IM   1:30
 1,000  7:07 PM  20 x  50 on   :55 Free/RING-T&SNO 3xH     EN1 P FR   1:50
   100  7:27 PM   1 x 100 on  2:00 SCULL                   REC D CHO  2:00
 1,000  7:31 PM  20 x  50 on   :50 Free/KICK 4xH,6xGK      EN2 K FR   1:40
   100  7:49 PM   1 x 100 on  2:00 UWK/GOOD LINE           REC K CHO  2:00
   800  7:53 PM   1 x 800 on 12:00 Free/SPEED PLAY         EN1 S FR   1:30
        8:05 PM Finish time.  Total: 5,000 meters.  Stress Value = 48

                Daily Workout [1796] for Saturday, July 17, 2004
                     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
====== ========  ========================================== === = ===  ====
 1,600 10:00 AM  1 x 400 on 6:00 W-UP/AT SUMAGAKU50M } 1x   REC S CHO  1:30
                 1 x 200 on 3:30 Free/R-PAD          }      REC D FR   1:45
                 1 x 200 on 3:30 Free/L-PAD          }      REC D FR   1:45
                 1 x 400 on 7:00 Free/KICK           }      REC K FR   1:45
                 1 x 400 on 6:00 Individual Medley   }      REC S IM   1:30
   400 10:28 AM  4 x 100 on 1:30 Free/HR DES-SETS           EN1 S FR   1:30
                                 10"8(39S24),10"5(26)                 
                                 9"1(40S28),8"9(40S32                 
   200 10:36 AM  1 x  25 on  :30 DIVE/IM order } 4x         SP3 S IM   2:00
                 1 x  25 on 1:00 REC           }            REC S CHO  4:00
   100 10:44 AM  1 x 100 on 2:00 REC                        REC S CHO  2:00
   400 10:48 AM  1 x  50 on  :45 Free/SPEED PLAY     } 4x   EN2 S FR   1:30
                 1 x  50 on  :45 32"0FOOT(43S) TP1"4 }      EN2 S FR   1:30
   200 10:56 AM  1 x 200 on 5:00 REC                        REC S CHO  2:30
 1,600 11:03 AM  1 x 100 on 2:00 RACE PACE/1DIVE 65"4 } 1x  SP1 S FR   2:00
                                 16x100,14FOOT2HAND   }               
                 1 x 100 on 2:00 31"9-65"5            }     SP1 S FR   2:00
                 1 x 100 on 1:50 31"8-65"2            }     SP1 S FR   1:50
                 1 x 100 on 1:50 32"0-65"2            }     SP1 S FR   1:50
                 1 x 100 on 1:50 32"0-65"0(41-45S)    }     SP1 S FR   1:50
                 1 x 100 on 1:45 32"3-65"4(43-45S)    }     SP1 S FR   1:45
                 1 x 100 on 1:45 31"6-65"1            }     EN3 S FR   1:45
                 1 x 100 on 1:45 32"9-66"4            }     EN3 S FR   1:45
                 1 x 100 on 1:45 32"1-65"8(41S-)      }     EN3 S FR   1:45
                 1 x 100 on 1:40 32"4-65"7            }     EN3 S FR   1:40
                 1 x 100 on 1:40 32"3-66"0            }     EN3 S FR   1:40
                 1 x 100 on 1:40 32"3-65"6            }     EN3 S FR   1:40
                 1 x 100 on 1:40 32"3-65"9            }     EN3 S FR   1:40
                 1 x 100 on 2:00 32"3-65"3 HR200      }     SP1 S FR   2:00
                 1 x 100 on 2:30 31"6-63"3            }     SP1 S FR   2:30
                 1 x 100 on 3:00 31"8-63"2 HR200-182- }     SP2 S FR   3:00
                                 156(0-30SEC-60SEC)   }               
   200 11:35 AM  1 x 200 on 5:00 REC                        REC S CHO  2:30
   400 11:42 AM  8 x  50 on  :45 Free-BK                    EN1 S FRB  1:30
   200 11:50 AM  4 x  50 on 1:10 RINGT-PAD/25POWER-EZ       SP3 S FR   2:20
                                 17"5~16"9                            
   200 11:56 AM  4 x  50 on 1:10 DASH KICK/17"3~16"8        SP3 K FR   2:20
   200 12:02 PM  1 x 200 on 4:00 REC                        REC S CHO  2:00
       12:06 PM Finish time.  Total: 5,700 meters.  Stress Value = 167

 
7/8更新

全国K-1ファンの皆様こんちわー。(って格闘技のK-1で検索引っかかってこら
れた方はごめんなさいー。競泳のhpです。)

梅雨もどっかに行ってしまったような今日この頃いかがお過ごしでしょうか。
私は日々ビジーに楽しくやっております。

県高校が終わったK-1では、またまた90KM/1WEEKを実施。今回はちょっとスピード
あげて練習しました。

今週末は県JOCです。この大会は国体選考の練習で100FRと200IMで出場です。
さー笑かしてくれるか、本当は速い所を見せてくれるでしょうか。
って、彼女は通常のチームの練習であれば、100~200も相当速いと思いますよ。

普段あほ(下品失礼)ほど練習しているから、防衛本能で体がスピードを抑えてい
るんですね〜。いつになったら通常の練習距離になるんでしょうね〜。

っと変な理屈はこの辺で、ではこの夏もお楽しみに&よろしくお願いします。

♬このページのamazon.comリンクは、クラシックソウルサイト→→→→→→→→→→→→→→→→→→
私も持っているスティービーの名盤インナービジョンズ980円やて、やす〜。
試聴もできるようで便利な世の中になったもんだと、おっさん風。

そーそーこのアソシエイトって仕組みはココを見てください。ここから購入したら
サイト管理人にバックが入る仕組み。私の場合はITの可能性を試しているだけだから(大げさ)
状況報告と、ポイント溜まったら、アマゾンギフト券はプレゼント〜!

♬♫♪←スゲーオフィス2003インストールして「おんぷ」って入力したら、
音符記号増えてる〜(何でも感動)。じゃーそんなところで7月のメニューへどうぞ。

              Daily Workout [1776] for Thursday, July 1, 2004
                     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 Free/400-300-200-100   EN1 S FR   1:30
                                    NEG                              
 1,500  7:17 AM   3 x  100 on  1:40 FINS/KICK FR     } 1x  EN1 K FR   1:40
                  1 x  200 on  3:00 FINS/SWIM FR DPS }     EN1 S FR   1:30
                  3 x  100 on  1:40 FINS/KICK BK     }     EN1 K BK   1:40
                  1 x  200 on  3:00 FINS/SWIM BK     }     EN1 S BK   1:30
                  3 x  100 on  1:40 FINS/KICK FLY    }     EN1 K FLY  1:40
                  1 x  200 on  3:00 FINS/SWIM FLY    }     EN1 S FLY  1:30
   500  7:43 AM   1 x  500 on  8:00 KICK/BR 3K~1K~SWIM     EN1 K BR   1:36
   500  7:53 AM  10 x   50 on  1:00 DASH KICK/FR 40"       SP1 K FR   2:00
   500  8:05 AM   1 x  500 on 10:00 REC                    REC S CHO  2:00
        8:15 AM Finish time.  Total: 4,000 meters.  Stress Value = 77
 
                Daily Workout [1777] for Thursday, July 1, 2004
                     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  3:30 PM   1 x 100 on 1:40 IM/KICK           } 1x     REC K IM   1:40
                  1 x 200 on 3:15 IM/R-STK          }        REC D IM   1:38
                  1 x 300 on 4:45 IM/L-STK          }        REC D IM   1:35
                  1 x 400 on 5:30 Individual Medley }        EN2 S IM   1:23
   500  3:47 PM   1 x 500 on 7:00 Free/SPEED PLAY            EN1 S FR   1:24
 1,500  3:56 PM  10 x  50 on  :50 Free SWIM HARD       } 1x  SP1 S FR   1:40
                 10 x  50 on  :45 Free SWIM 1-5DES ALT }     EN2 S FR   1:30
                 10 x  50 on  :40 Free SWIM DES 4321   }     EN2 S FR   1:20
   100  4:20 PM   1 x 100 on 3:00 REC                        REC S CHO  3:00
 1,500  4:25 PM  15 x 100 on 1:40 Free/KICK 3xHARD           EN2 K FR   1:40
 1,500  4:52 PM  15 x 100 on 1:20 Free/PULL 3xEZ             EN2 P FR   1:20
 1,000  5:14 PM   1 x 100 on 1:40 Free/SWIM DROPPING } 1x    REC S FR   1:40
                  1 x 100 on 1:35 Free               }       REC S FR   1:35
                  1 x 100 on 1:30 Free               }       REC S FR   1:30
                  1 x 100 on 1:25 Free               }       EN1 S FR   1:25
                  1 x 100 on 1:20 Free               }       EN1 S FR   1:20
                  1 x 100 on 1:15 Free               }       EN2 S FR   1:15
                  4 x 100 on 1:10 Free               }       EN3 S FR   1:10
   600  5:29 PM  12 x  50 on  :45 FORMING                    EN1 S FR   1:30
   300  5:40 PM   1 x 300 on 5:00 REC                        REC S CHO  1:40
        5:45 PM Finish time.  Total: 8,000 meters.  Stress Value = 184

                 Daily Workout [1778] for Friday, July 2, 2004
                     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
====== ========  =========================================== === = ===  ====
 1,200  7:00 AM  3 x 400 on  6:00 Free-BK-IM                 REC S MIX  1:30
 2,600  7:20 AM  4 x 300 on  4:00 Free/PULL  1-4DES    } 1x  EN1 P FR   1:20
                 4 x 200 on  3:10 3BK-1IM/PULL 3DES1E  }     EN1 P BK   1:35
                 4 x 100 on  1:40 1IM-3FLY/PULL 1E3DES }     EN1 P FLY  1:40
                 4 x  50 on   :50 Breastst/PULL 4DES   }     EN1 P BR   1:40
   800  8:00 AM  1 x 800 on 15:00 EZ KICK~8:15               REC K CHO  1:53
        8:15 AM Finish time.  Total: 4,600 meters.  Stress Value = 29

                 Daily Workout [1779] for Friday, July 2, 2004
                     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  4 x  100 on  1:20 Free              } 1x     REC S FR   1:20
                 3 x  100 on  1:25 Individual Medley }        EN1 S IM   1:25
                 2 x  100 on  1:30 Free/KICK         }        EN2 K FR   1:30
                 1 x  100 on  1:35 IM DRLS           }        REC D IM   1:35
                 4 x  100 on  1:40 Free/KICK         }        EN1 K FR   1:40
                 3 x  100 on  1:30 FLY-BK-BR/S       }        EN1 S IM   1:30
                 2 x  100 on  1:20 Free/PULL         }        EN1 P FR   1:20
                 1 x  100 on  1:10 Free              }        EN2 S FR   1:10
   100  7:01 PM  1 x  100 on  3:00 SPRINT~REC                 SP3 S FR   3:00
 1,200  7:06 PM  1 x  200 on  3:00 DIVE!    } 3x              SP2 S FR   1:30
                 1 x  200 on  7:00 REC&REST }                 REC S CHO  3:30
 1,500  7:38 PM  1 x 1000 on 14:00 FINS KICK            } 1x  EN1 K FIN  1:24
                 5 x  100 on  1:35 Fr/KICK 100"-85"DROP }     EN2 K FR   1:35
 2,000  8:02 PM  5 x  400 on  4:55 Fr/PULL 753CHOB DES        EN2 P FR   1:14
   200  8:28 PM  1 x  200 on  4:00 REC                        REC S CHO  2:00
   900  8:34 PM  1 x  100 on  2:00 DIVE! } 3x                 SP2 S FR   2:00
                 1 x  200 on  5:00 REC   }                    REC S CHO  2:30
   100  8:57 PM  1 x  100 on  2:00 REC                        REC S CHO  2:00
        8:59 PM Finish time.  Total: 8,000 meters.  Stress Value = 189

       3x200 10:00                                               
       1IM 32.6-36.7-43.5-32.6  2:25.6                           
       2FR 30.9-32.0-32.7-31.9  2:07.7                           
       3IM 32.2-37.1-43.8-33.5  2:26.8                           
                                                                 
       3x100 10:00                                               
       1   14.6-30.4-46.0-61.7                                   
       2   14.2-30.0-45.5(FOOT)                                  
       3   14.3-29.7(FOOT)                                       

                Daily Workout [1780] for Saturday, July 3, 2004
                     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  2:00 PM  1 x 1000 on 16:00 PULL/500SNO-MIX  } 1x   REC P MIX  1:36
                 1 x 1000 on 16:00 SWIM/400IM MIX   }      REC S MIX  1:36
                 1 x 1000 on 18:00 KICK/300SIDE MIX }      REC K MIX  1:48
   400  2:52 PM  1 x  400 on  6:00 IM DRLS                 REC D IM   1:30
 2,300  3:00 PM  1 x  300 on  5:00 GK/BR             } 1x  REC K BR   1:40
                 1 x  200 on  3:30 P/FLY             }     REC P FLY  1:45
                 1 x  300 on  5:00 D/BK RSTK         }     REC D BK   1:40
                 1 x  400 on  6:00 S/FR 30STK U50M   }     REC S FR   1:30
                 1 x  200 on  3:30 D/BK LSTK         }     REC D BK   1:45
                 1 x  300 on  5:00 K/BK DOL          }     REC K FLY  1:40
                 1 x  200 on  3:30 P/BR              }     REC P BR   1:45
                 1 x  400 on  6:00 Individual Medley }     REC S IM   1:30
 1,800  3:39 PM  1 x 1800 on 30:00 FINSK/4SIDE2HUP4BK      REC K FIN  1:40
                                   2UW4SIDE2BKHUP                    
   200  4:11 PM  8 x   25 on   :45 FINS UW KICK SPRINT     SP3 K FIN  3:00
 2,000  4:19 PM  5 x  100 on  1:40 Free/KRLS 25M     } 1x  EN1 D FR   1:40
                 5 x  100 on  1:40 RL25 S50 30STK    }     EN1 D FR   1:40
                 5 x  100 on  1:30 GK25 S75 9BRS DPS }     EN1 D FR   1:30
                 5 x  100 on  1:30 SWIM SPEED PLAY   }     EN2 S FR   1:30
   300  4:53 PM  1 x  300 on  5:00 REC                     REC S CHO  1:40
        4:58 PM Finish time.  Total: 10,000 meters.  Stress Value = 36

                 Daily Workout [1781] for Sunday, July 4, 2004
                     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  7:30 AM   1 x 1500 on 22:00 SNO                     REC S SNO  1:28
 1,500  7:54 AM   1 x  300 on  4:30 Butterfly/P       } 1x  EN1 P FLY  1:30
                  1 x  300 on  4:30 Backstroke/DRLS   }     EN1 D BK   1:30
                  1 x  300 on  4:30 Breaststroke/K-S  }     EN1 K BR   1:30
                  1 x  300 on  4:30 Individual Medley }     EN1 S IM   1:30
                  1 x  300 on  4:30 Free/SPEED PLAY   }     EN2 S FR   1:30
   500  8:18 AM  20 x   25 on   :30 12.5SPE,D,ESP,D,25SP    SP3 D FR   2:00
 4,000  8:30 AM   5 x  800 on 10:00 Free/TURN-TURN NOBRS    EN2 S FR   1:15
                                    E,4EM,3EM2H,2NEG,DPS              
   100  9:22 AM   1 x  100 on  3:00 REC/BK                  REC S BK   3:00
 2,000  9:27 AM   1 x  400 on  6:00 IM/PULL DES } 1x        REC P IM   1:30
                  1 x  300 on  4:30             }           EN1 P IM   1:30
                  1 x  200 on  3:00             }           EN1 P IM   1:30
                  1 x  100 on  1:30             }           EN2 P IM   1:30
                  1 x  100 on  1:15 Free        }           REC P FR   1:15
                  1 x  200 on  2:30 Free        }           EN1 P FR   1:15
                  1 x  300 on  3:45 Free        }           EN1 P FR   1:15
                  1 x  400 on  5:00 Free        }           EN2 P FR   1:15
   100  9:56 AM   1 x  100 on  3:00 SCULL                   REC D CHO  3:00
 2,000 10:01 AM   4 x  200 on  3:00 FINS/KICK    } 2x       EN1 K FIN  1:30
                  1 x  100 on  1:45 HEAD UP KICK }          REC K FIN  1:45
                  1 x  100 on  2:00 RAKKO KICK   }          REC K FIN  2:00
   300 10:34 AM   1 x  300 on  5:00 REC                     REC S CHO  1:40
       10:39 AM Finish time.  Total: 12,000 meters.  Stress Value = 169

                 Daily Workout [1784] for Sunday, July 4, 2004
                     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  1:00 PM  1 x  50 on   :45 at suma/NISPO MENU } 2x  REC S FR   1:30
                 1 x 100 on  1:25 Free               }     REC S FR   1:25
                 1 x 150 on  2:05 Free               }     EN1 S FR   1:23
                 1 x 200 on  2:40 Free               }     EN1 S FR   1:20
                 1 x  50 on   :50 Backstroke         }     REC S BK   1:40
                 1 x 100 on  1:30 Individual Medley  }     EN1 S IM   1:30
                 1 x 150 on  2:10 Individual Medley  }     EN1 S IM   1:27
                 1 x 200 on  3:40 KICK CHO           }     EN1 K CHO  1:50
 2,000  1:32 PM  1 x 100 on  1:25 Free/PULL DES } 5x       EN1 P FR   1:25
                 1 x 100 on  1:20 Free          }          EN1 P FR   1:20
                 1 x 100 on  1:15 Free          }          EN2 P FR   1:15
                 1 x 100 on  1:40 EZ            }          REC P CHO  1:40
   200  2:02 PM  1 x 200 on  4:00 REC                      REC S CHO  2:00
 2,400  2:08 PM  4 x 200 on  2:40 Free/SWIM DES } 1x       EN1 S FR   1:20
                 4 x 200 on  2:35 Free          }          EN2 S FR   1:18
                 4 x 200 on  2:30 Free          }          EN3 S FR   1:15
   400  2:41 PM  1 x 400 on 10:00 REC                      REC S CHO  2:30
        2:51 PM Finish time.  Total: 7,000 meters.  Stress Value = 119

                 Daily Workout [1783] for Monday, July 5, 2004
                     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 12:00 PM  1 x 1000 on 15:00 W-UP CHOICE           REC S CHO  1:30
 1,200 12:17 PM  4 x   50 on  1:00 FLY/25E-25H     } 1x  SP1 S FLY  2:00
                 1 x  100 on  2:00 REC             }     REC S CHO  2:00
                 4 x   50 on  1:00 BK/30H-25E      }     SP1 S BK   2:00
                 1 x  100 on  2:00 REC             }     REC S CHO  2:00
                 4 x   50 on  1:00 BR/20E-30H      }     SP1 S BR   2:00
                 1 x  100 on  2:00 REC             }     REC S CHO  2:00
                 4 x   50 on  1:00 Free/50H 28-29" }     SP1 S FR   2:00
                 1 x  100 on  2:00 REC             }     REC S CHO  2:00
 1,000 12:43 PM  5 x  200 on  3:30 Free/KICK SPEED PLAY  EN1 K FR   1:45
   500  1:02 PM  5 x  100 on  1:40 Free/KICK 1-5DES      EN2 K FR   1:40
                                   TIME CHECK                      
 2,000  1:12 PM  1 x 2000 on 30:00 PULL/CHOICE           REC P CHO  1:30
   300  1:44 PM  1 x  300 on  5:00 REC                   REC S CHO  1:40
        1:49 PM Finish time.  Total: 6,000 meters.  Stress Value = 92

                 Daily Workout [1785] for Monday, July 5, 2004
                     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
====== ========  ========================================= === = ===  ====
 2,200  5:30 PM   1 x  300 on  4:30 UP               } 1x  REC S CHO  1:30
                  1 x 1900 on 40:00 KICK YOUR CHOICE }     REC K CHO  2:06
   900  6:16 PM  12 x   25 on   :30 KPS/4t 3SP1EZ    } 1x  SP3 D FR   2:00
                 12 x   50 on  1:00 KPS/4t EH,HE,H,E }     SP1 D IM   2:00
   150  6:36 PM   1 x   25 on  1:00 DIVE! } 3x             SP3 S FR   4:00
                  1 x   25 on  1:00 REC   }                REC S CHO  4:00
    50  6:44 PM   1 x   50 on  2:00 REC                    REC S CHO  4:00
 2,100  6:48 PM   2 x  100 on  1:10 Free } 1x              EN3 S FR   1:10
                  1 x   50 on  1:00 REC  }                 REC S CHO  2:00
                  4 x  100 on  1:10 Free }                 EN3 S FR   1:10
                  1 x   50 on  1:00 REC  }                 REC S CHO  2:00
                  3 x  100 on  1:10 Free }                 EN3 S FR   1:10
                  1 x   50 on  1:00 REC  }                 REC S CHO  2:00
                  3 x  100 on  1:10 Free }                 EN3 S FR   1:10
                  1 x   50 on  1:00 REC  }                 REC S CHO  2:00
                  3 x  100 on  1:10 Free }                 EN3 S FR   1:10
                  1 x   50 on  1:00 REC  }                 REC S CHO  2:00
                  3 x  100 on  1:10 Free }                 EN3 S FR   1:10
                  1 x   50 on  1:00 REC  }                 REC S CHO  2:00
   500  7:17 PM   1 x  500 on 10:00 RING TUBE              REC P RNG  2:00
   500  7:29 PM   1 x  500 on 10:00 HEAD UP KICK/FINS      REC K FIN  2:00
   500  7:41 PM   1 x  500 on 10:00 SNO-PAD                REC P SNO  2:00
   100  7:53 PM   1 x  100 on  2:00 REC                    REC S CHO  2:00
        7:55 PM Finish time.  Total: 7,000 meters.  Stress Value = 188

       2X100  67.5-69.9                                          
       3X100  67.9-69.7                                          
       4X100  67.4-68.4-69.4                                     
       3X100  67.4-69.6-69.7                                     
              67.4-68.4-69.4                                     
              67.8-67.6-68.5                                     
              67.1-67.3-66.7  HR199-169-143                      

                 Daily Workout [1786] for Tuesday, July 6, 2004
                     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 12:30 PM  1 x  400 on  7:00 FINS/HEADUP KICK } 1x  REC K FR   1:45
                 1 x  300 on  4:45 FINS/R-STK       }     REC D FR   1:35
                 1 x  200 on  3:10 FINS/L-STK       }     REC D FR   1:35
                 1 x  100 on  1:30 FINS/SWIM        }     REC S FR   1:30
   900 12:48 PM  3 x  300 on  5:00 FLY-PULL/15"REST DES   EN1 P FLY  1:40
   100  1:05 PM  1 x  100 on  2:00 Butterfly/SPEEDPLAY    EN2 S FLY  2:00
   800  1:09 PM  4 x  200 on  3:00 BK-FINS/UWK&SWIM       EN1 D BK   1:30
   200  1:23 PM  2 x  100 on  2:00 Backstroke/SPEEDPLAY   EN2 S BK   2:00
   500  1:29 PM  5 x  100 on  1:45 Br-KICK                EN1 K BR   1:45
   500  1:40 PM  5 x  100 on  2:00 Breast/SPEEDPLAY       EN2 S BR   2:00
 1,000  1:52 PM  1 x 1000 on 15:00 Free/~800DES by200     EN2 S FR   1:30
                                   ~1000REC                         
        2:09 PM Finish time.  Total: 5,000 meters.  Stress Value = 64

                 Daily Workout [1787] for Tuesday, July 6, 2004
                     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  5:30 PM   1 x 2000 on 30:00 W-UP                 REC S CHO  1:30
   500  6:02 PM  10 x   50 on  1:30 LONG TUBE/SPEED PLAY SP3 S IM   3:00
   500  6:19 PM  10 x   50 on  1:30 LONG TUBE/SPEED PLAY SP1 S FR   3:00
 3,000  6:36 PM   1 x 1000 on 17:00 KICK } 1x            REC K CHO  1:42
                  1 x 1000 on 15:00 PULL }               REC P CHO  1:30
                  1 x 1000 on 15:00 SWIM }               REC S CHO  1:30
        7:23 PM Finish time.  Total: 6,000 meters.  Stress Value = 66

                Daily Workout [1788] for Thursday, July 8, 2004
                     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
====== ========  ========================================== === = ===  ====
 1,600  7:00 AM   1 x 200 on 3:00 W-UP/+10SEC CUPFREE } 1x  REC S FR   1:30
                  1 x 200 on 3:00 Backstroke/R-STK    }     REC D BK   1:30
                  1 x 400 on 6:00 IM/50LSTK-50SWIM    }     EN1 D IM   1:30
                  1 x 200 on 3:00 Breaststroke/K&S    }     REC K BR   1:30
                  1 x 200 on 3:00 Butterfly/L-STK     }     REC D FLY  1:30
                  1 x 400 on 6:00 IM/50RSTK-50SWIM    }     EN1 D IM   1:30
   500  7:26 AM  10 x  50 on 1:00 50ASCEND-50DESCEND        SP1 S FR   2:00
   500  7:38 AM   1 x 500 on 8:00 EZ-PULL/DPS               REC P FR   1:36
   500  7:48 AM   1 x 500 on 9:00 EZ-KICK                   REC K FR   1:48
 1,000  7:59 AM  10 x 100 on 1:30 Free/3SPLY-1E,2SPLY       EN2 S FR   1:30
                                  -1E,1SPEEDPLAY-2EZ                  
        8:16 AM Finish time.  Total: 4,100 meters.  Stress Value = 75

                Daily Workout [1789] for Thursday, July 8, 2004
                     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
====== ========  =========================================== === = ===  ====
   800  6:30 PM  1 x 800 on 12:00 SKPS CHOICE                REC D CHO  1:30
   200  6:44 PM  8 x  25 on   :45 2IMord/10MSPEZ-25SP        SP3 S IM   3:00
   200  6:52 PM  1 x 200 on  4:00 SPEED PLAY~REC             REC S CHO  2:00
 1,000  6:58 PM  4 x  50 on   :45 DIVE/IM BROKEN! } 1x       SP2 S IM   1:30
                 1 x 200 on  6:00 EN~REC          }          REC S CHO  3:00
                 4 x  25 on   :20 DIVE/FR BROKEN! }          SP2 S FR   1:20
                 1 x 200 on 10:00 EN~REC          }          REC S CHO  5:00
                 2 x  50 on   :40 DIVE/FR BROKEN! }          SP2 S FR   1:20
                 1 x 200 on  4:00 REC             }          REC S CHO  2:00
 1,200  7:25 PM  3 x 400 on  6:00 EZP/AQA-MAX/9BRS           EN1 P FR   1:30
 1,200  7:45 PM  1 x 200 on  3:30 IM KICK/50FLBK-150BR } 2x  EN1 K IM   1:45
                 1 x 100 on  1:45 FR KICK/DES          }     REC K FR   1:45
                 1 x 100 on  1:40                      }     EN1 K FR   1:40
                 1 x 100 on  1:35                      }     EN2 K FR   1:35
                 1 x 100 on  1:30                      }     EN3 K FR   1:30
   400  8:07 PM  1 x 400 on  6:00 rec                        REC S CHO  1:30
        8:13 PM Finish time.  Total: 5,000 meters.  Stress Value = 90

       4x50IM BROKEN +10SEC                                      
       32-1 33-8 41-1 30-6 TO 2-17-6                             
                                                                 
       4x25FR BROKEN 20" on FOOT                                 
       14-9 14-4 15-2 14-4 TO   58-9                             
                                                                 
       2x50FR BROKEN 40" 1FOOT                                   
       29-8 30-3           TO 1-00-1