Daily Workout [1948] for Saturday, May 1, 2010
Junior Strokers Group [2,8]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,200 8:00 AM 1 x 800 on 12:00 Warm-up } 1x REC S CHO 1:30
1 x 400 on 6:00 FLDRLS-BKP-BRK-FRS } REC D IM 1:30
150 8:20 AM 1 x 25 on :30 Your Stroke/SUB } 3x SP1 S STK 2:00
SUB= }
1 x 25 on 1:00 Your Stroke/MPDS } EN1 S STK 4:00
50 8:27 AM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
1,000 8:31 AM 10 x 100 on 1:50 Your Stroke/HARD! SP1 S STK 1:50
TIME CHECK
400 8:52 AM 8 x 50 on :50 Your Stroke/ASCEND EN1 S STK 1:40
4,000 9:01 AM 1 x 200 on 3:00 Individual Medley } 2x EN1 S IM 1:30
4 x 200 on 2:40 Free/DES } EN2 S FR 1:20
1 x 200 on 3:00 Your Stroke } EN1 S STK 1:30
3 x 200 on 2:30 Free/DES } EN2 S FR 1:15
1 x 200 on 3:00 Recovery/swim-down } REC S CHO 1:30
200 9:58 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
10:01 AM Finish time. Total: 7,000 meters. Stress Value = 170
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,850 26.43% Freestyle 2,800 40.00%
Aerobic Base 1,275 18.21% IM 800 11.43%
Anaerobic Thresh 2,800 40.00% Your stroke 1,950 27.86%
Lactate Toleranc 1,075 15.36% your choice 1,450 20.71%
Type of Work Meters
================ ==============
Swim 6,600 94.29%
Drill 400 5.71%
Daily Workout [1947] for Saturday, May 1, 2010
Junior Strokers Group [2,8]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
2,000 2:00 PM 1 x 100 on 1:30 Warm-up } 1x REC S CHO 1:30
1 x 200 on 3:00 SWIM/IM } REC S IM 1:30
1 x 300 on 5:00 KICK/CHOICE } EN1 K CHO 1:40
1 x 400 on 5:40 PULL/IM } EN1 P IM 1:25
1 x 400 on 5:30 PULL/CHOICE } EN1 P CHO 1:23
1 x 300 on 5:00 KICK/IM } EN1 K IM 1:40
1 x 200 on 3:00 SWIM/CHOICE } EN1 S CHO 1:30
1 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
1,200 2:33 PM 8 x 50 on :50 Your Stroke/K&SWIM } 1x EN1 K STK 1:40
8 x 50 on :50 "/PULL } REC P STK 1:40
8 x 50 on :50 "/DRILLS } EN1 D STK 1:40
2:55 PM 1:00 REST S :00
400 2:56 PM 8 x 50 on 1:00 Your Stroke/DPS,HE,H SP1 S STK 2:00
DPS,EH,H,DPS,H
100 3:06 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
4,800 3:10 PM 3 x 400 on 6:00 Individual Medley } 1x EN1 S IM 1:30
1 x 400 on 5:00 Free/EZ } EN1 S FR 1:15
2 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
2 x 400 on 5:00 Free/MID } EN2 S FR 1:15
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
3 x 400 on 5:00 Free/HARD } EN3 S FR 1:15
300 4:18 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
4:23 PM Finish time. Total: 8,800 meters. Stress Value = 190
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,100 12.50% Freestyle 2,400 27.27%
Aerobic Base 5,300 60.23% IM 3,400 38.64%
Anaerobic Thresh 800 9.09% Your stroke 1,600 18.18%
MaxVO2 1,200 13.64% your choice 1,400 15.91%
Lactate Toleranc 400 4.55%
Type of Work Meters
================ ==============
Swim 6,200 70.45%
Kick 1,000 11.36%
Pull 1,200 13.64%
Drill 400 4.55%
Daily Workout [1949] for Saturday, May 1, 2010
Junior Strokers Group [2,8]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
400 2:00 PM 1 x 400 on 6:00 Warm-up REC S CHO 1:30
700 2:08 PM 8 x 25 on :40 Your Stroke/SUB-DPS } 1x SP1 S STK 2:40
8 x 25 on :40 "/3CATCHDRILLS-1SP } SP3 D STK 2:40
4xHEADUP MAX-TEMPO }
8 x 25 on :40 Odd UWK/Even KDRILLS } EN2 D STK 2:40
1:00 REST } S :00
2 x 25 on 1:00 Your Stroke/SUB-DPS } SP2 S STK 4:00
1 x 50 on 1:00 Your Stroke/GOOD-SUB } SP1 S STK 2:00
100 2:31 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 2:35 PM 1 x 1500 on 20:00 Free/PADPV 500EMH } 1x EN2 P FR 1:20
8 x 50 on :50 IMord.by2t/STK IS SP } EN2 P IM 1:40
1 x 100 on 2:00 CATCH SCULLS } REC P STK 2:00
1,600 3:06 PM 1 x 400 on 7:00 Individual Medley } 1x EN1 K IM 1:45
2 x 200 on 3:30 Your choice/NEG } EN1 K CHO 1:45
4 x 100 on 1:45 IMord.by1t/STK IS SP } EN2 K IM 1:45
REST 30" }
8 x 50 on :45 Your Stroke/HARD! } EN3 K STK 1:30
100 3:35 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,000 3:39 PM 10 x 100 on 1:25 IMord-100IM-FR ALT } 1x EN1 S FRM 1:25
1:00 REST } S :00
10 x 100 on 1:20 Free/4-3-2-1DES } EN2 S FR 1:20
1:00 REST } S :00
10 x 100 on 1:15 Free/2tNEG-1tHARD } EN2 S FR 1:15
300 4:23 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
4:28 PM Finish time. Total: 8,200 meters. Stress Value = 182
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,000 12.20% Freestyle 3,500 42.68%
Aerobic Base 1,800 21.95% IM 1,200 14.63%
Anaerobic Thresh 4,500 54.88% Your stroke 1,200 14.63%
MaxVO2 400 4.88% Free-medley 1,000 12.20%
Lactate Toleranc 250 3.05% your choice 1,300 15.85%
Peak Lactate 50 0.61%
Alactate 200 2.44%
Type of Work Meters
================ ==============
Swim 4,200 51.22%
Kick 1,600 19.51%
Pull 2,000 24.39%
Drill 400 4.88%
Daily Workout [1950] for Sunday, May 2, 2010
Junior Strokers Group [2,8]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
400 8:00 AM 1 x 400 on 6:00 Warm-up REC S CHO 1:30
700 8:08 AM 8 x 25 on :40 Your Stroke/SUB-DPS } 1x SP1 S STK 2:40
8 x 25 on :40 "/3CATCHDRILLS-1SP } SP3 D STK 2:40
4xHEADUP MAX-TEMPO }
8 x 25 on :40 Odd UWK/Even KDRILLS } EN2 D STK 2:40
1:00 REST } S :00
2 x 25 on 1:00 Your Stroke/SUB-DPS } SP2 S STK 4:00
1 x 50 on 1:00 Your Stroke/GOOD-SUB } SP1 S STK 2:00
100 8:30 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,800 8:34 AM 3 x 100 on 1:25 IM-REVIM-IM/2H1E } 1x EN2 P IM 1:25
3 x 200 on 3:00 Your Stroke/2H1E } EN2 P STK 1:30
3 x 300 on 4:15 IM-REVIM-IM/2H1E } EN2 P IM 1:25
3 x 400 on 5:00 Free/2H1E } EN2 S FR 1:15
1:00 REST } S :00
1 x 800 on 9:00 Free/PAD-PV HARD! } EN3 P FR 1:08
50 9:27 AM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,600 9:30 AM 4 x 400 on 5:30 Individual Medley EN1 S IM 1:23
*STK250,175,100,25
350 9:54 AM 1 x 350 on 6:00 Recovery/swim-down REC S CHO 1:43
10:00 AM Finish time. Total: 7,000 meters. Stress Value = 177
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 900 12.86% Freestyle 2,000 28.57%
Aerobic Base 1,600 22.86% IM 2,800 40.00%
Anaerobic Thresh 3,200 45.71% Your stroke 1,300 18.57%
MaxVO2 800 11.43% your choice 900 12.86%
Lactate Toleranc 250 3.57%
Peak Lactate 50 0.71%
Alactate 200 2.86%
Type of Work Meters
================ ==============
Swim 4,000 57.14%
Pull 2,600 37.14%
Drill 400 5.71%
Daily Workout [1951] for Sunday, May 2, 2010
Junior Strokers Group [2,8]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
2,000 2:00 PM 1 x 2000 on 35:00 Your choice REC S CHO 1:45
500 2:37 PM 1 x 25 on 1:00 Stroke/DIVE&FOOT } 10x SP3 S STK 4:00
1 x 25 on 1:00 "/PUSH OFF&GOAL } SP3 S STK 4:00
100 2:59 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 3:03 PM 8 x 50 on :50 Your Stroke/KICK&SWM } 1x EN1 K STK 1:40
8 x 50 on :50 "/DRILLS } EN1 D STK 1:40
8 x 50 on :50 "/DPSWIM } EN1 S STK 1:40
8 x 50 on :50 "/PULL PAD-PV } EN1 P STK 1:40
100 3:32 PM 1 x 100 on 3:00 Recovery/REST REC S CHO 3:00
3,200 3:37 PM 4 x 800 on 10:00 Free/DES EN2 S FR 1:15
500 4:19 PM 1 x 500 on 12:00 EZK&RECOVERY REC K CHO 2:24
4:31 PM Finish time. Total: 8,000 meters. Stress Value = 110
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,700 33.75% Freestyle 3,200 40.00%
Aerobic Base 1,600 20.00% Your stroke 2,100 26.25%
Anaerobic Thresh 3,200 40.00% your choice 2,700 33.75%
Alactate 500 6.25%
Type of Work Meters
================ ==============
Swim 6,300 78.75%
Kick 900 11.25%
Pull 400 5.00%
Drill 400 5.00%
Daily Workout [1952] for Tuesday, May 4, 2010
Junior Strokers Group [2,8]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
800 10:00 AM 1 x 800 on 12:00 Warm-up REC S CHO 1:30
800 10:14 AM 8 x 100 on 1:35 PULL/3STK1IM2STK1FR EN1 P MIX 1:35
1STK/STK IS DES.
800 10:29 AM 8 x 100 on 1:45 KICK/ " EN1 K MIX 1:45
100 10:45 AM 1 x 100 on 3:00 25DASH SWIM/75REC SP3 S STK 3:00
2,400 10:50 AM 8 x 100 on 1:40 Good Stroke&7H-1EZ } 1x EN3 S STK 1:40
4 x 200 on 2:50 IM/DESCEND } EN2 S IM 1:25
2 x 400 on 5:00 Free/1NEG-1HARD } EN2 S FR 1:15
100 11:27 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
700 11:31 AM 8 x 25 on :40 Your Stroke/SUB-DPS } 1x SP1 S STK 2:40
8 x 25 on :40 "/3CATCHDRILLS-1SP } SP3 D STK 2:40
4xHEADUP MAX-TEMPO }
8 x 25 on :40 Odd UWK/Even KDRILLS } EN2 D STK 2:40
1:00 REST } S :00
2 x 25 on 1:00 Your Stroke/SUB-DPS } SP2 S STK 4:00
1 x 50 on 1:00 Your Stroke/GOOD-SUB } SP1 S STK 2:00
300 11:54 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
11:59 AM Finish time. Total: 6,000 meters. Stress Value = 151
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,200 20.00% Freestyle 800 13.33%
Aerobic Base 1,600 26.67% IM 800 13.33%
Anaerobic Thresh 1,800 30.00% Your stroke 1,600 26.67%
MaxVO2 800 13.33% your choice 1,200 20.00%
Lactate Toleranc 250 4.17% Mix-stroke 1,600 26.67%
Peak Lactate 50 0.83%
Alactate 300 5.00%
Type of Work Meters
================ ==============
Swim 4,000 66.67%
Kick 800 13.33%
Pull 800 13.33%
Drill 400 6.67%
Daily Workout [1953] for Tuesday, May 4, 2010
Junior Strokers Group [2,8]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 4:30 PM 1 x 1000 on 15:00 W-UP/4CH3IM2FR1STK REC S MIX 1:30
2,000 4:47 PM 10 x 50 on :45 FLY12.5K&S 1.10H } 1x EN1 K FLY 1:30
5 x 100 on 1:25 Stroke/PULL neg } EN1 P STK 1:25
10 x 50 on :50 Stroke/20K&S 3.6.9H } EN1 K STK 1:40
5 x 100 on 1:20 FR/DPSWIM } EN1 S FR 1:20
3,000 5:19 PM 1 x 100 on 1:20 Free 1/5DPS } 1x EN1 P FR 1:20
1 x 200 on 2:40 Free " } EN1 P FR 1:20
1 x 300 on 4:00 Free " } EN1 P FR 1:20
1 x 400 on 5:20 Free " } EN1 P FR 1:20
1 x 400 on 5:00 Free HARD } EN3 P FR 1:15
1 x 300 on 3:40 Free " } EN3 P FR 1:13
1 x 200 on 2:25 Free " } EN3 P FR 1:13
1 x 100 on 1:10 Free " } EN3 P FR 1:10
1 x 100 on 1:30 BK/REC } REC P BK 1:30
1 x 200 on 3:00 Free 1/7EZ } REC P FR 1:30
1 x 300 on 4:30 Free 1/5AT } EN1 P FR 1:30
1 x 400 on 6:00 Free 1/3MAX } EN3 P FR 1:30
6:02 PM 2:00 REST S :00
4,000 6:04 PM 1 x 800 on 10:30 Free/NEG } 2x EN2 S FR 1:19
1 x 600 on 8:00 Free/200E-400H } EN2 S FR 1:20
1 x 400 on 5:00 Free/HARD } EN3 S FR 1:15
1 x 200 on 4:00 Free/REC } REC S CHO 2:00
6:59 PM Finish time. Total: 10,000 meters. Stress Value = 243
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,700 17.00% Freestyle 7,000 70.00%
Aerobic Base 3,300 33.00% Backstroke 100 1.00%
Anaerobic Thresh 2,800 28.00% Butterfly 500 5.00%
MaxVO2 2,200 22.00% Your stroke 1,000 10.00%
your choice 400 4.00%
Type of Work Meters Mix-stroke 1,000 10.00%
================ ==============
Swim 5,500 55.00%
Kick 1,000 10.00%
Pull 3,500 35.00%
Daily Workout [1954] for Wednesday, May 5, 2010
Junior Strokers Group [2,8]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,200 10:00 AM 1 x 300 on 4:30 Warm-up } 1x REC S CHO 1:30
1 x 300 on 5:15 KICK } REC K CHO 1:45
1 x 300 on 5:15 25SCULL75PULL ALT } REC P CHO 1:45
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
800 10:22 AM 8 x 25 on :40 Your Stroke/SUB-DPS } 1x SP1 S STK 2:40
8 x 25 on :40 "/3CATCHDRILLS-1SP } SP3 D STK 2:40
4xHEADUP MAX-TEMPO }
8 x 25 on :40 Odd UWK/Even KDRILLS } EN2 D STK 2:40
1:00 REST } S :00
8 x 25 on 1:00 Odd DIVE!/Even REC } SP3 S STK 4:00
200 10:50 AM 1 x 200 on 10:00 Recovery/swim-down REC S CHO 5:00
1,000 11:02 AM 20 x 50 on 1:00 Your Stroke/HARD! SP1 S STK 2:00
800 11:24 AM 1 x 400 on 8:00 EZ KICK } 1x REC K CHO 2:00
8 x 50 on :50 Your Stroke/ASCEND } EN1 S STK 1:40
1,000 11:41 AM 1 x 1000 on 15:00 F.T REC S CHO 1:30
11:56 AM Finish time. Total: 5,000 meters. Stress Value = 135
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,500 50.00% IM 300 6.00%
Aerobic Base 700 14.00% Your stroke 2,200 44.00%
Anaerobic Thresh 200 4.00% your choice 2,500 50.00%
Lactate Toleranc 1,200 24.00%
Alactate 400 8.00%
Type of Work Meters
================ ==============
Swim 3,600 72.00%
Kick 700 14.00%
Pull 300 6.00%
Drill 400 8.00%
Daily Workout [1955] for Wednesday, May 5, 2010
Junior Strokers Group [2,8]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
2,500 3:00 PM 1 x 2500 on 60:00 F.T REC S CHO 2:24
600 4:02 PM 3 x 200 on 15:00 DIVE! TIME TRY! SP2 S STK 7:30
400 4:49 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
4:55 PM Finish time. Total: 3,500 meters. Stress Value = 66
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,900 82.86% Your stroke 600 17.14%
Peak Lactate 600 17.14% your choice 2,900 82.86%
Type of Work Meters
================ ==============
Swim 3,500 100.00%
Daily Workout [1956] for Thursday, May 6, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
800 6:30 PM 1 x 400 on 6:00 Warm-up/200CH200IM } 1x REC S MIX 1:30
1 x 400 on 7:00 NO-B/KICK STKorBR } EN1 K STK 1:45
1,400 6:45 PM 4 x 100 on 1:30 PULL/3IM(25JOGH)-1FR } 1x EN1 P FRM 1:30
8 x 50 on :40 PULL/Free 1-4DES ALT } EN2 P FR 1:20
8 x 25 on :40 25SCULL/25MAX TEMPO } SP3 P STK 2:40
1 x 400 on 6:00 PULL/EZ DPS } REC P CHO 1:30
1,400 7:10 PM 4 x 100 on 1:20 FINS/NO-B.KICK } 1x EN1 K FIN 1:20
8 x 50 on :45 FINS/DRILLS&SWIM } EN1 D STK 1:30
8 x 25 on :40 FINS/SP 25UWK,25SWIM } SP3 D STK 2:40
1 x 400 on 6:00 FINS/RECOVERY DPS } REC S CHO 1:30
7:35 PM 2:00 REST S :00
2,600 7:37 PM 8 x 100 on 1:40 Your Stroke/HARD } 1x EN3 S STK 1:40
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
8 x 100 on 1:30 IMord/50E50H(BR1:40) } EN2 S IM 1:30
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
8 x 100 on 1:20 Free/HARD } EN3 S FR 1:20
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
800 8:19 PM 1 x 25 on :30 DIVE! } 2x SP3 S STK 2:00
1 x 25 on :40 Recovery/swim-down } REC S CHO 2:40
1 x 25 on :30 SUB/GOOD STK(DIVE+1" } EN2 S STK 2:00
1 x 25 on :40 Recovery/swim-down } REC S CHO 2:40
1 x 50 on 1:00 DASH KICK } SP1 K STK 2:00
1 x 250 on 4:00 Recovery/swim-down } REC S CHO 1:36
8:34 PM Finish time. Total: 7,000 meters. Stress Value = 179
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,000 28.57% Freestyle 1,200 17.14%
Aerobic Base 1,600 22.86% IM 800 11.43%
Anaerobic Thresh 1,250 17.86% Your stroke 2,200 31.43%
MaxVO2 1,600 22.86% Free-medley 400 5.71%
Lactate Toleranc 100 1.43% Fins 400 5.71%
Alactate 450 6.43% your choice 1,600 22.86%
Mix-stroke 400 5.71%
Type of Work Meters
================ ==============
Swim 4,100 58.57%
Kick 900 12.86%
Pull 1,400 20.00%
Drill 600 8.57%
Daily Workout [1957] for Saturday, May 8, 2010
Junior Strokers Group [2,8]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,600 2:10 PM 4 x 400 on 6:00 IM/100DPKS-PKSD-KSDP REC D IM 1:30
-SDPK(BR'er IS 400GK
1,400 2:36 PM 4 x 25 on :40 SP(PUSHOFF)-REC-SUB- } 2x SP3 S STK 2:40
REC }
4 x 25 on :40 12.5MAX TEMPO~DPS } SP3 S STK 2:40
8 x 50 on 1:00 20-37.5TURN~GET OUT } SP1 S STK 2:00
1 x 100 on 5:00 Recovery/swim-down } REC S CHO 5:00
3:13 PM Finish time. Total: 3,000 meters. Stress Value = 88
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,800 60.00% IM 1,600 53.33%
Lactate Toleranc 800 26.67% Your stroke 1,200 40.00%
Alactate 400 13.33% your choice 200 6.67%
Type of Work Meters
================ ==============
Swim 1,400 46.67%
Drill 1,600 53.33%
Daily Workout [1958] for Monday, May 10, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
800 6:30 PM 1 x 800 on 12:00 5CHS2IMDRILS1SCULL REC D MIX 1:30
1,200 6:44 PM 1 x 400 on 6:00 Warm-up/FINS K&DRLS } 1x REC K FIN 1:30
6 x 100 on 1:30 FINS/PAD DOL-BR } EN1 D FIN 1:30
REST30" }
8 x 25 on :40 UWKSP-EZ/SWIMSP-EZx4 } SP3 S STK 2:40
1,000 7:06 PM 20 x 50 on :50 KICK/10tKonB(8H2E)- EN2 K STK 1:40
20tGK(4H1E ALT)
1,000 7:25 PM 20 x 50 on :45 PAD-SWIM/8GOODSTK-2E EN2 P STK 1:30
-20t4H1E ALT(EZ+15")
1,000 7:42 PM 20 x 50 on :40 Free/8E6EH4H2DPS EN3 S FR 1:20
100 7:57 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,300 8:02 PM 8 x 25 on :45 Your Stroke/3H1EZ } 1x SP3 S STK 3:00
MIDDIS/8x50(2IMord) }
6 x 50 on 1:15 60"AVE~DES } SP1 S STK 2:30
MIDDIS/6x100FREE }
4 x 100 on 2:00 2EH(by50)-1E-1HARD } SP1 S STK 2:00
MIDDIS/4x150 }
8 x 50 on :50 ASCEND } EN1 S STK 1:40
8:31 PM Finish time. Total: 6,400 meters. Stress Value = 200
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,300 20.31% Freestyle 1,000 15.63%
Aerobic Base 1,000 15.63% Your stroke 3,500 54.69%
Anaerobic Thresh 2,000 31.25% Fins 1,000 15.63%
MaxVO2 1,000 15.63% your choice 100 1.56%
Lactate Toleranc 700 10.94% Mix-stroke 800 12.50%
Alactate 400 6.25%
Type of Work Meters
================ ==============
Swim 2,600 40.63%
Kick 1,400 21.88%
Pull 1,000 15.63%
Drill 1,400 21.88%
Daily Workout [1959] for Tuesday, May 11, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
2,000 6:30 PM 1 x 2000 on 45:00 F.T REC S CHO 2:15
800 7:17 PM 4 x 200 on 6:00 Your Stroke/TRY! SP2 S STK 3:00
DIS/8x200 3:00
400 7:43 PM 1 x 400 on 8:00 Recovery/swim-down REC S CHO 2:00
2,400 7:53 PM 6 x 400 on 6:30 IM/K-R-L-&SWIM 3t } 1x EN1 D IM 1:38
SWIM 5:20-5:40circle }
8:32 PM Finish time. Total: 5,600 meters. Stress Value = 114
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,400 42.86% IM 2,400 42.86%
Aerobic Base 2,400 42.86% Your stroke 800 14.29%
Peak Lactate 800 14.29% your choice 2,400 42.86%
Type of Work Meters
================ ==============
Swim 3,200 57.14%
Drill 2,400 42.86%
Daily Workout [1960] for Wednesday, May 12, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
400 6:20 AM 1 x 400 on 6:00 Warm-up REC S CHO 1:30
600 6:28 AM 8 x 25 on :40 Your Stroke/SUB-DPS } 1x SP1 S STK 2:40
8 x 25 on :40 "/3CATCHDRILLS-1SP } SP3 D STK 2:40
4xHEADUP MAX-TEMPO }
8 x 25 on :40 Odd UWK/Even KDRILLS } EN2 D STK 2:40
1,600 6:46 AM 32 x 50 on :50 MID/4tSTKH-2tFREZ&H EN3 S STK 1:40
SHT/20x:80 4H1Ex3&?
DIS/40x:40 HARD DESU
400 7:15 AM 1 x 400 on 8:00 Recovery/swim-down REC S CHO 2:00
1,000 7:25 AM 1 x 1000 on 20:00 F.T REC S CHO 2:00
7:45 AM Finish time. Total: 4,000 meters. Stress Value = 136
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,800 45.00% Your stroke 2,200 55.00%
Anaerobic Thresh 200 5.00% your choice 1,800 45.00%
MaxVO2 1,600 40.00%
Lactate Toleranc 200 5.00%
Alactate 200 5.00%
Type of Work Meters
================ ==============
Swim 3,600 90.00%
Drill 400 10.00%
Daily Workout [1961] for Thursday, May 13, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 6:30 PM 10 x 100 on 1:25 2fr-1IM-2fr-1bk alt REC S MIX 1:25
2,000 6:46 PM 1 x 400 on 5:20 Freestyle } 1x EN1 P FR 1:20
1 x 300 on 4:15 Backstroke } EN1 P BK 1:25
1 x 200 on 3:00 Individual Medley } EN2 P IM 1:30
1 x 100 on 1:30 Breaststroke } EN2 P BR 1:30
8 x 25 on :40 1xfly fast-fr ez } SP3 P FLY 2:40
1 x 800 on 10:10 Freestyle/bld by200 } EN2 P FR 1:16
1,000 7:18 PM 3 x 300 on 4:20 100stk-150side-50Hup } 1x EN1 K FIN 1:27
1 x 100 on 1:30 u/w kick your choice } EN2 K FIN 1:30
1,000 7:34 PM 4 x 25 on :30 k&swm 12.5/IMorder } 1x EN2 K IM 2:00
4 x 100 on 1:45 Individual Medley } EN1 K IM 1:45
8 x 25 on :30 k&swm 12.5/free } EN2 K FR 2:00
3 x 100 on 1:30 Freestyle/fast } EN3 K FR 1:30
100 7:53 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 7:58 PM 20 x 50 on :45 STK/4HARD 1EZ(orIM) } 1x EN3 S STK 1:30
UENO&SHT/3H2E2H3EZ }
DIS/ALL HARD }
&UENO RECOVERY~CARE }
1,600 8:15 PM 4 x 400 on 5:20 Free/Ascending EN2 S FR 1:20
300 8:38 PM 1 x 100 on 1:40 Backstroke } 1x REC S BK 1:40
1 x 200 on 3:00 Recovery/swim-down } REC S CHO 1:30
8:43 PM Finish time. Total: 8,000 meters. Stress Value = 185
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,400 17.50% Freestyle 3,300 41.25%
Aerobic Base 2,000 25.00% Backstroke 400 5.00%
Anaerobic Thresh 3,100 38.75% Breaststroke 100 1.25%
MaxVO2 1,300 16.25% Butterfly 200 2.50%
Alactate 200 2.50% IM 700 8.75%
Your stroke 1,000 12.50%
Type of Work Meters Fins 1,000 12.50%
================ ============== your choice 300 3.75%
Swim 4,000 50.00% Mix-stroke 1,000 12.50%
Kick 2,000 25.00%
Pull 2,000 25.00%
Daily Workout [1964] for Friday, May 14, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,200 6:30 PM 1 x 300 on 4:30 Warm-up } 1x REC S CHO 1:30
1 x 300 on 5:15 KICK } REC K CHO 1:45
1 x 300 on 5:15 25SCULL75PULL ALT } REC P CHO 1:45
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
800 6:51 PM 8 x 25 on :40 Your Stroke/SUB-DPS } 1x SP1 S STK 2:40
8 x 25 on :40 "/3CATCHDRILLS-1SP } SP3 D STK 2:40
4xHEADUP MAX-TEMPO }
8 x 25 on :40 Odd UWK sp/Evn KDRLS } SP3 D STK 2:40
1:00 REST } S :00
8 x 25 on 1:00 Odd DIVE!/Even REC } SP3 S STK 4:00
7:18 PM 3:00 REST S :00
1,300 7:21 PM 8 x 50 on :45 STK/4HARD1EZ3HARD } 1x EN3 S STK 1:30
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
8 x 50 on 1:00 STK/4HARD(FOOT)1EZ3H } SP1 S STK 2:00
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
8 x 50 on 1:15 STK/HARD100HALF TIME } SP1 S STK 2:30
300 7:51 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
2,400 7:58 PM 1 x 400 on 7:00 EZ KICK } 1x REC K CHO 1:45
1 x 400 on 6:00 Free-medley mix } REC P FRM 1:30
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1 x 400 on 6:00 Free/NEG } EN2 S FR 1:30
1 x 400 on 6:00 Free/Ascend } EN1 S FR 1:30
1 x 400 on 6:00 Recovery/swim-down } REC S CHO 1:30
8:35 PM Finish time. Total: 6,000 meters. Stress Value = 162
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,500 41.67% Freestyle 800 13.33%
Aerobic Base 1,100 18.33% IM 700 11.67%
Anaerobic Thresh 400 6.67% Your stroke 2,000 33.33%
MaxVO2 400 6.67% Free-medley 400 6.67%
Lactate Toleranc 1,000 16.67% your choice 2,100 35.00%
Alactate 600 10.00%
Type of Work Meters
================ ==============
Swim 4,200 70.00%
Kick 700 11.67%
Pull 700 11.67%
Drill 400 6.67%
Daily Workout [1965] for Saturday, May 15, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
2,000 7:00 AM 1 x 2000 on 30:00 Warm-up REC S CHO 1:30
250 7:32 AM 10 x 25 on 1:30 TURNING SP3 S STK 6:00
100 7:49 AM 4 x 25 on 2:00 DIVE! SP3 S STK 8:00
150 7:59 AM 1 x 150 on 10:00 Recovery/swim-down REC S CHO 6:40
8:11 AM :00 RACE SIMULATION S :00
100 8:11 AM 2 x 50 on :45 RACE PACE/BROKEN SP2 S STK 1:30
200 8:14 AM 1 x 200 on 10:00 Recovery/swim-down REC S CHO 5:00
200 8:26 AM 4 x 50 on :45 RACE PACE/BROKEN SP2 S STK 1:30
400 8:31 AM 1 x 400 on 10:00 Recovery/swim-down REC S CHO 2:30
8:41 AM Finish time. Total: 3,400 meters. Stress Value = 48
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,750 80.88% Your stroke 650 19.12%
Peak Lactate 300 8.82% your choice 2,750 80.88%
Alactate 350 10.29%
Type of Work Meters
================ ==============
Swim 3,400 100.00%
Daily Workout [1966] for Sunday, May 16, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =================================== === = === ====
2,500 6:30 PM 1 x 2500 on 45:00 Warm-up/ REC S CHO 1:48
RACE at HIMEJI SP
100 7:17 PM 1 x 100 on 99:00 RACE SP2 S STK 99:00
8:58 PM 99:00 REST S :00
200 10:37 PM 1 x 200 on 3:00 RACE SP2 S STK 1:30
10:40 PM Finish time. Total: 2,800 meters. Stress Value = 33
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,500 89.29% Your stroke 300 10.71%
Peak Lactate 300 10.71% your choice 2,500 89.29%
Type of Work Meters
================ ==============
Swim 2,800 100.00%
Daily Workout [1967] for Tuesday, May 18, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================== === = === ====
4,000 6:30 PM 1 x 4000 on 75:00 F.P REC S CHO 1:53
7:45 PM Finish time. Total: 4,000 meters. Stress Value = 0
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 4,000 100.00% your choice 4,000 100.00%
Type of Work Meters
================ ==============
Swim 4,000 100.00%
Daily Workout [1968] for Tuesday, May 18, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,000 6:30 PM 1 x 500 on 7:30 Warm-up/choice } 1x REC S CHO 1:30
1 x 400 on 6:00 Backstroke &Free } REC P BK 1:30
1 x 300 on 5:00 Breaststroke or Free } REC K BR 1:40
1 x 200 on 3:10 Butterfly Drills } REC D FLY 1:35
1 x 100 on 1:40 Kick your stroke } REC K STK 1:40
1 x 500 on 7:00 Freestyle speed play } EN2 S FR 1:24
2,000 7:02 PM 1 x 200 on 3:00 Individual Medley } 4x EN1 D IM 1:30
3 x 100 on 1:40 Stroke/R-L-Swm by1t } EN1 D STK 1:40
500 7:36 PM 10 x 50 on :50 Your Stroke(IM-br) EN2 S STK 1:40
(fr-HupSWM)(FLBK K&S
500 7:46 PM 10 x 50 on :45 Your Stroke HR17-180 EN3 S STK 1:30
UENO GOOD STROKE 29"
500 7:55 PM 10 x 50 on :40 Freestyle HR180-190 EN3 S FR 1:20
UENO EN1~2 ~RECOVERY
100 8:04 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 8:08 PM 6 x 100 on 1:20 Free breathe 4-5-6-7 } 1x EN1 P FR 1:20
1 x 400 on 5:30 bld up&speed play } EN1 S FR 1:23
6 x 100 on 1:30 Free side stk&drl. } EN1 K FIN 1:30
1 x 400 on 7:00 Free sub-dps-rec } EN1 S FR 1:45
8:38 PM Finish time. Total: 7,600 meters. Stress Value = 132
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,600 21.05% Freestyle 2,400 31.58%
Aerobic Base 4,000 52.63% Backstroke 400 5.26%
Anaerobic Thresh 1,000 13.16% Breaststroke 300 3.95%
MaxVO2 1,000 13.16% Butterfly 200 2.63%
IM 800 10.53%
Type of Work Meters Your stroke 2,300 30.26%
================ ============== Fins 600 7.89%
Swim 3,400 44.74% your choice 600 7.89%
Kick 1,000 13.16%
Pull 1,000 13.16%
Drill 2,200 28.95%
Daily Workout [1969] for Wednesday, May 19, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
400 6:20 AM 1 x 400 on 6:00 Warm-up REC S CHO 1:30
600 6:28 AM 8 x 25 on :40 Your Stroke/SUB-DPS } 1x SP1 S STK 2:40
8 x 25 on :40 "/3CATCHDRILLS-1SP } SP3 D STK 2:40
4xHEADUP MAX-TEMPO }
8 x 25 on :40 Odd UWK/Even KDRILLS } EN2 D STK 2:40
1,600 6:46 AM 32 x 50 on :50 MID/4tSTKH-2tFREZ&H EN3 S STK 1:40
SHT/20x:80 4H1Ex3&?
DIS/40x:40 HARD DESU
400 7:15 AM 1 x 400 on 8:00 Recovery/swim-down REC S CHO 2:00
1,200 7:25 AM 1 x 400 on 7:00 Individual Medley } 1x EN1 S IM 1:45
1 x 400 on 7:00 Individual Medley } EN1 K IM 1:45
1 x 400 on 7:00 Individual Medley } EN1 P IM 1:45
STK IS HARD! }
100 7:48 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
7:50 AM Finish time. Total: 4,300 meters. Stress Value = 150
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 900 20.93% IM 1,200 27.91%
Aerobic Base 1,200 27.91% Your stroke 2,200 51.16%
Anaerobic Thresh 200 4.65% your choice 900 20.93%
MaxVO2 1,600 37.21%
Lactate Toleranc 200 4.65%
Alactate 200 4.65%
Type of Work Meters
================ ==============
Swim 3,100 72.09%
Kick 400 9.30%
Pull 400 9.30%
Drill 400 9.30%
Daily Workout [1970] for Thursday, May 20, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,800 6:30 PM 8 x 50 on :45 W-up/choice } 3x REC S CHO 1:30
1 x 200 on 2:45 100IM-100fr } EN2 S FRM 1:23
2,000 6:58 PM 1 x 200 on 2:45 Pull/free dps } 4x EN1 P FR 1:23
1 x 100 on 1:30 1.3setIM/2.4setBk } EN2 P IM 1:30
1 x 200 on 2:30 Pull/free bld-up } EN2 P FR 1:15
50 7:26 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,500 7:28 PM 1 x 100 on 1:20 Free } 1x EN2 S FR 1:20
1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25
3 x 100 on 1:20 Free } EN1 S FR 1:20
1 x 400 on 5:50 Individual Medley } EN1 S IM 1:28
5 x 100 on 1:20 Free } EN3 S FR 1:20
50 7:50 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
UENO/8:00-LONG BELT
&RECOVERY TOTAL5,500
1,500 7:52 PM 15 x 100 on 1:25 25fly75fr/50bk50fr EN2 S IM 1:25
25br75fr/100fr/100IM
100 8:15 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:18 PM 5 x 200 on 2:55 Fins/25drl-75kickALT EN2 D CHO 1:28
600 8:34 PM 6 x 100 on 1:30 25drill-75swim/down REC D CHO 1:30
8:43 PM Finish time. Total: 8,600 meters. Stress Value = 151
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,000 23.26% Freestyle 2,500 29.07%
Aerobic Base 1,500 17.44% IM 2,500 29.07%
Anaerobic Thresh 4,600 53.49% Free-medley 600 6.98%
MaxVO2 500 5.81% your choice 3,000 34.88%
Type of Work Meters
================ ==============
Swim 5,000 58.14%
Pull 2,000 23.26%
Drill 1,600 18.60%
Daily Workout [1971] for Friday, May 21, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
1,200 6:30 PM 12 x 100 on 1:25 2up-1IM alt REC S CHO 1:25
1,600 6:48 PM 4 x 400 on 5:40 IM/des EN3 S IM 1:25
100 7:12 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,700 7:15 PM 3 x 100 on 1:10 Free/Hard } 2x EN3 S FR 1:10
1 x 50 on 1:00 Backstroke } REC S BK 2:00
4 x 100 on 1:15 Free/1:08-des } EN3 S FR 1:15
1 x 50 on 1:00 Backstroke } REC S BK 2:00
5 x 100 on 1:20 Free/Hard 1:05 } EN3 S FR 1:20
1 x 50 on 2:00 Backstroke } REC S BK 4:00
400 7:55 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
800 8:02 PM 1 x 800 on 12:00 Fins/drill choice EN1 D FIN 1:30
800 8:15 PM 1 x 800 on 10:00 Pull/800IM straight EN1 P IM 1:15
200 8:26 PM 8 x 25 on :30 IM/10SwmSP-15drill SP3 S IM 2:00
100 8:31 PM 4 x 25 on 2:00 DIVE! IM by1t SP3 S IM 8:00
200 8:40 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:44 PM Finish time. Total: 8,100 meters. Stress Value = 295
UENO/TODAY TOTAL5,000M
MAIN SETS 3*50FLY DAIVE!
7:12,7:55,8:26START
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,200 27.16% Freestyle 2,400 29.63%
Aerobic Base 1,600 19.75% Backstroke 300 3.70%
MaxVO2 4,000 49.38% IM 2,700 33.33%
Alactate 300 3.70% Fins 800 9.88%
your choice 1,900 23.46%
Type of Work Meters
================ ==============
Swim 6,500 80.25%
Pull 800 9.88%
Drill 800 9.88%
Daily Workout [1972] for Saturday, May 22, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,500 6:45 AM 3 x 500 on 7:30 Warm-up/Your choice REC S CHO 1:30
400 7:09 AM 4 x 100 on 1:35 IM/jog REC S IM 1:35
1,500 7:17 AM 3 x 100 on 1:20 Freestyle/dps } 3x EN1 P FR 1:20
1 x 200 on 3:00 Backstroke } REC P BK 1:30
500 7:39 AM 10 x 50 on :55 K20m+S30m/Br or Fr REC K BR 1:50
1,500 7:50 AM 1 x 500 on 7:30 Individual Medley } 1x EN1 P IM 1:30
1 x 100 on 1:30 Butterfly } EN1 P FLY 1:30
1 x 200 on 3:00 Backstroke } EN1 P BK 1:30
1 x 300 on 5:00 Breaststroke } EN1 P BR 1:40
1 x 400 on 5:00 Freestyle } EN2 P FR 1:15
500 8:13 AM 1 x 500 on 8:30 K on board/choice EN1 K CHO 1:42
1,900 8:23 AM 4 x 100 on 1:30 IM order by50 } 1x EN1 S IM 1:30
4 x 25 on :40 0-10m SP3&easy } SP3 S FR 2:40
4 x 125 on 2:00 75IM order+50next st } EN1 S IM 1:36
4 x 25 on :40 Head up swim } REC S FR 2:40
4 x 175 on 3:00 100IMorder+75next st } EN1 S IM 1:43
4 x 25 on :40 15-25m bld up&finish } SP3 S FR 2:40
200 8:58 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
9:01 AM Finish time. Total: 8,000 meters. Stress Value = 63
UENO TODAY'S TOTAL5,000M
MAIN SET IS 2*100DIVE! STRAIGHT
or BROKEN CHOICE.
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,300 41.25% Freestyle 1,600 20.00%
Aerobic Base 4,100 51.25% Backstroke 800 10.00%
Anaerobic Thresh 400 5.00% Breaststroke 800 10.00%
Alactate 200 2.50% Butterfly 100 1.25%
IM 2,500 31.25%
Type of Work Meters your choice 2,200 27.50%
================ ==============
Swim 4,000 50.00%
Kick 1,000 12.50%
Pull 3,000 37.50%
Daily Workout [1973] for Saturday, May 22, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
800 2:15 PM 1 x 800 on 13:00 400CHO/400IM DRILLS REC D IM 1:38
200 2:30 PM 8 x 25 on :40 Odd SP /Even Rec SP3 S STK 2:40
1,600 2:37 PM 1 x 1600 on 27:00 KICK/CHO NEG by400 EN1 K CHO 1:41
100 3:06 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 3:10 PM 1 x 1000 on 15:00 Free/400DES400ASCEND EN2 S FR 1:30
200RECOVERY
3:27 PM Finish time. Total: 3,700 meters. Stress Value = 48
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 900 24.32% Freestyle 1,000 27.03%
Aerobic Base 1,600 43.24% IM 800 21.62%
Anaerobic Thresh 1,000 27.03% Your stroke 200 5.41%
Alactate 200 5.41% your choice 1,700 45.95%
Type of Work Meters
================ ==============
Swim 1,300 35.14%
Kick 1,600 43.24%
Drill 800 21.62%
Daily Workout [1974] for Monday, May 24, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,300 6:30 PM 4 x 100 on 1:25 Free3t-Bk1t } 2x REC S FRB 1:25
1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25
1 x 50 on :50 Drill/choice } REC D CHO 1:40
1,000 6:50 PM 1 x 1000 on 16:40 Kick your stroke&cho EN2 K STK 1:40
1,200 7:08 PM 4 x 100 on 1:15 Free/Pull pad.pvDES } 2x EN2 P FR 1:15
1 x 100 on 1:30 Free/dps U10stk/25m } REC P FR 1:30
1 x 50 on :40 Your Stroke/hard } EN3 P STK 1:20
1 x 50 on 1:00 Recovery } REC P CHO 2:00
1,050 7:26 PM 6 x 50 on :50 1s25STKH,IME/2sIMEH } 3x EN3 K MIX 1:40
3s FR H/45" }
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
900 7:45 PM 3 x 300 on 4:20 Fins/drill&kick EN1 D CHO 1:27
150 7:59 PM 1 x 25 on :20 Fins Swim SP } 2x SP3 S STK 1:20
1 x 50 on 1:40 Recovery/swim-down } REC S CHO 3:20
2,400 8:04 PM 3 x 200 on 3:20 Your Stroke/EMH DES } 1x EN2 S STK 1:40
3 x 200 on 3:00 IM/1EZ 2Hard } EN2 S IM 1:30
4 x 200 on 2:40 Free/1NEG 3Hard } EN3 S FR 1:20
1 x 400 on 6:00 Recovery/swim-down } REC S CHO 1:30
8:40 PM Finish time. Total: 8,000 meters. Stress Value = 206
UENO/TODAY'S TOTAL4,000m
18:30-20:00 or19:00-20:30
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,850 23.13% Freestyle 1,800 22.50%
Aerobic Base 900 11.25% IM 1,000 12.50%
Anaerobic Thresh 3,400 42.50% Your stroke 1,750 21.88%
MaxVO2 1,800 22.50% your choice 1,750 21.88%
Alactate 50 0.63% Mix-stroke 900 11.25%
Free-Backstroke 800 10.00%
Type of Work Meters
================ ==============
Swim 3,900 48.75%
Kick 1,900 23.75%
Pull 1,200 15.00%
Drill 1,000 12.50%
Daily Workout [1975] for Tuesday, May 25, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
800 6:30 PM 1 x 800 on 12:00 w-up/100cho-300IM REC S MIX 1:30
1,350 6:43 PM 1 x 400 on 6:00 K(7:00),PULL,SWIM 1s } 3x EN1 D MIX 1:30
2 x 25 on :40 Odd10mHE/Even SPRINT } SP3 D STK 2:40
150 7:06 PM 1 x 150 on 4:00 SPEED PLAY&REC REC S CHO 2:40
1,800 7:11 PM 10 x 50 on 1:20 Your Stroke/9HARD!1E } 1x SP1 S STK 2:40
100HALF TIME }
10 x 50 on :50 IMorder by1t/8H!2EZ } EN3 S IM 1:40
-4t200IM,+8t400IM }
10 x 50 on :40 Free/ALL HARD! } EN3 S FR 1:20
400FREE PACE }
1 x 300 on 5:00 Recovery/swim-down } REC S CHO 1:40
UENO/REC TO4k~5km }
1,000 7:46 PM 10 x 100 on 1:40 IM 75kick&25swim EN2 K IM 1:40
1,000 8:04 PM 10 x 100 on 1:25 IM 4ord,3IM,2STK,1FR EN2 P IM 1:25
8:20 PM 2:00 REST S :00
900 8:22 PM 1 x 50 on 1:00 DIVE! +1" } 2x SP3 S STK 2:00
1 x 400 on 6:00 Recovery/swim-down } REC S CHO 1:30
8:36 PM Finish time. Total: 7,000 meters. Stress Value = 178
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,050 29.29% Freestyle 500 7.14%
Aerobic Base 1,200 17.14% IM 2,500 35.71%
Anaerobic Thresh 2,000 28.57% Your stroke 750 10.71%
MaxVO2 1,000 14.29% your choice 1,250 17.86%
Lactate Toleranc 500 7.14% Mix-stroke 2,000 28.57%
Alactate 250 3.57%
Type of Work Meters
================ ==============
Swim 3,650 52.14%
Kick 1,000 14.29%
Pull 1,000 14.29%
Drill 1,350 19.29%
Daily Workout [1976] for Thursday, May 27, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 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 REC S CHO 1:53
150 6:47 PM 1 x 50 on :30 DIVE! } 2x SP2 S STK 1:00
1 x 25 on 5:00 Recovery/swim-down } REC S CHO 20:00
1,000 7:00 PM 10 x 100 on 1:40 75K&S/4tIM,4tSTK,2FR EN1 K MIX 1:40
1,000 7:19 PM 10 x 100 on 1:25 P/IM4ord,4STK,2FR EN1 P MIX 1:25
1,350 7:35 PM 1 x 400 on 6:00 K(7:00),PULL,SWIM 1s } 3x EN1 D MIX 1:30
2 x 25 on :40 Odd10mHE/Even SPRINT } SP3 D STK 2:40
1,500 7:59 PM 10 x 50 on 1:30 Your Stroke/9HARD!1E } 1x SP1 S STK 3:00
100HALF TIME }
10 x 50 on :50 IMorder by1t/8H!2EZ } EN3 S IM 1:40
-4t200IM,+8t400IM }
10 x 50 on :45 Free/ALL HARD! } EN3 S FR 1:30
400FREE PACE }
800 8:32 PM 4 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
UENO/4,000m EN2~REC
8:46 PM Finish time. Total: 6,600 meters. Stress Value = 163
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,650 25.00% Freestyle 500 7.58%
Aerobic Base 3,200 48.48% IM 500 7.58%
MaxVO2 1,000 15.15% Your stroke 750 11.36%
Lactate Toleranc 500 7.58% your choice 1,650 25.00%
Peak Lactate 100 1.52% Mix-stroke 3,200 48.48%
Alactate 150 2.27%
Type of Work Meters
================ ==============
Swim 3,250 49.24%
Kick 1,000 15.15%
Pull 1,000 15.15%
Drill 1,350 20.45%
Daily Workout [1977] for Friday, May 28, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
2,000 6:30 PM 1 x 2000 on 29:00 8fr-8IM-4KRLSTK REC S MIX 1:27
UENO/7:00~W-UP
2,000 7:01 PM 1 x 100 on 1:40 Your choice HARD } 1x EN3 K CHO 1:40
1 x 200 on 3:20 Individual Medley } EN1 K IM 1:40
1 x 300 on 5:00 Free } EN1 K FR 1:40
1 x 400 on 6:40 Individual Medley } EN2 K IM 1:40
1 x 400 on 5:30 Free } EN2 P FR 1:23
1 x 300 on 4:30 Individual Medley } EN2 P IM 1:30
1 x 200 on 2:45 Free } EN1 P FR 1:23
1 x 100 on 1:15 Your choice HARD } EN3 P CHO 1:15
50 7:34 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
100 7:37 PM 4 x 25 on 1:40 DIVE! SP3 S STK 6:40
400 7:46 PM 8 x 50 on 1:00 10HE,20EH,30HE,40EH EN2 S STK 2:00
by1t
50 7:56 PM 1 x 50 on 3:00 Recovery&Rest REC S CHO 6:00
1,200 8:01 PM 8 x 50 on 1:30 Stroke/3H1E2H1E1MAX! } 1x SP2 S STK 3:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
8 x 50 on :50 Free/200SP 4H(3FOOT1 } EN3 S FR 1:40
HAND)1E3HARD }
1 x 100 on 5:00 Recovery/swim-down } REC S CHO 5:00
4 x 50 on :45 DIVE&BROKEN! 200PACE } SP2 S STK 1:30
400 8:32 PM 8 x 50 on :50 ASCEND&RECOVERY REC S CHO 1:40
8:39 PM Finish time. Total: 6,200 meters. Stress Value = 151
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,700 43.55% Freestyle 1,300 20.97%
Aerobic Base 700 11.29% IM 900 14.52%
Anaerobic Thresh 1,500 24.19% Your stroke 1,100 17.74%
MaxVO2 600 9.68% your choice 900 14.52%
Peak Lactate 600 9.68% Mix-stroke 2,000 32.26%
Alactate 100 1.61%
Type of Work Meters
================ ==============
Swim 4,200 67.74%
Kick 1,000 16.13%
Pull 1,000 16.13%
Daily Workout [1978] for Saturday, May 29, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,600 7:00 AM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
1 x 400 on 7:00 KICK } REC K CHO 1:45
1 x 400 on 6:30 25SCULL75PULL ALT } REC P CHO 1:38
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
800 7:27 AM 8 x 25 on :40 Your Stroke/SUB-DPS } 1x SP1 S STK 2:40
8 x 25 on :40 "/3CATCHDRILLS-1SP } EN1 D STK 2:40
4xHEADUP MAX-TEMPO }
8 x 25 on :40 Odd UWK sp/Evn KDRLS } SP3 D STK 2:40
1:00 REST } S :00
8 x 25 on 1:00 Odd 12.5SP~5SEC STRM } SP3 S STK 4:00
EVEN DPS }
200 7:54 AM 8 x 25 on 1:00 TURNING SP3 S STK 4:00
8:04 AM 3:00 REST S :00
400 8:07 AM 8 x 50 on 1:30 Odd/MAX! Even/REC SP2 S STK 3:00
REC IS CHOICE
400 8:21 AM 1 x 400 on 8:00 EZ KICK REC K CHO 2:00
1,000 8:31 AM 1 x 1000 on 30:00 F.P REC S CHO 3:00
9:01 AM Finish time. Total: 4,400 meters. Stress Value = 95
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,600 59.09% IM 400 9.09%
Aerobic Base 600 13.64% Your stroke 1,400 31.82%
Lactate Toleranc 200 4.55% your choice 2,600 59.09%
Peak Lactate 400 9.09%
Alactate 600 13.64%
Type of Work Meters
================ ==============
Swim 2,800 63.64%
Kick 800 18.18%
Pull 400 9.09%
Drill 400 9.09%
5/30夏季公式大会（PI＊ポーアイ50m）にてシミズフミカ200IM 2'29"20で全国JOC標準突破！
初JOCはうれしいなぁ。
隣のコーチに「JOで優勝させた時と同じぐらいうれしいわ」って叫んでたよな（笑）。
Daily Workout [1979] for Monday, May 31, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,000 6:30 PM 4 x 250 on 3:40 200cho/50IM ord.drl REC S IM 1:28
100 6:46 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,500 6:49 PM 1 x 500 on 7:00 150cho-25fly-75fr } 1x REC P MIX 1:24
5 x 100 on 1:15 Freestyle-1/3brs. } EN2 P FR 1:15
1 x 500 on 7:00 125cho-50bk-75fr } REC P MIX 1:24
5 x 100 on 1:15 Freestyle-1/5brs. } EN2 P FR 1:15
1 x 500 on 7:00 100cho-75br-75fr } REC P MIX 1:24
100 7:24 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,800 7:27 PM 3 x 300 on 4:15 Fins/IM,STK&CHOICE } 1x EN1 D FIN 1:25
1 x 100 on 1:45 side50-BKdol.25&u/w } SP3 K CHO 1:45
4 x 100 on 1:40 Kick your stroke } EN2 K STK 1:40
1 x 400 on 7:00 Individual Medley } EN1 K IM 1:45
100 7:57 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,100 8:00 PM 5 x 200 on 3:00 Your Stroke/HARD } 1x EN3 S STK 1:30
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
5 x 200 on 2:40 Free/DESCEND&ASCEND } EN2 S FR 1:20
300 8:32 PM 12 x 25 on :30 Odd/DASHK,Even EZK SP3 K CHO 2:00
8:38 PM Finish time. Total: 8,000 meters. Stress Value = 151
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,900 36.25% Freestyle 2,000 25.00%
Aerobic Base 1,300 16.25% IM 1,400 17.50%
Anaerobic Thresh 2,400 30.00% Your stroke 1,400 17.50%
MaxVO2 1,000 12.50% Fins 900 11.25%
Alactate 400 5.00% your choice 800 10.00%
Mix-stroke 1,500 18.75%
Type of Work Meters
================ ==============
Swim 3,400 42.50%
Kick 1,200 15.00%
Pull 2,500 31.25%
Drill 900 11.25%