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%