Energy Analysis - Yardage Totals
Total Meters Every 7 days for Senior IM'ers Group [1,7]
Sunday 02/01/1998 through Saturday 02/28/1998
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 %
======== ========== ========== ========== ========== ========== ==========
02/01/1998 19,875 48 10,600 25 8,100 19 1,300 3 1,000 2 200 0
02/08/1998 24,050 55 5,050 12 9,400 22 1,900 4 2,500 6 200 0
02/15/1998 14,725 39 12,975 34 5,800 15 2,900 8 1,000 3 0 0
02/22/1998 18,875 49 14,450 37 3,900 10 800 2 400 1 0 0
Total 77,525 48 43,075 27 27,200 17 6,900 4 4,900 3 400 0
Average 19,381 10,768 6,800 1,725 1,225 100
Cyc Date (7) SP3 % Total
======== ========== =========
02/01/1998 725 2 41,800
02/08/1998 500 1 43,600
02/15/1998 300 1 37,700
02/22/1998 475 1 38,900
Total 2,000 1 162,000
Average 500 40,500
Daily Workout [53] for Sunday, February 1, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,200 7:40 AM 3 x 400 on 6:00 Warm-up/your choice REC S CHO 1:30
1,000 7:59 AM 10 x 100 on 1:30 IM/jog your stk. EN1 S IM 1:30
2,000 8:15 AM 3 x 200 on 2:35 Free breathe 1/5-1/7 } 2x EN2 P FR 1:18
4 x 25 on :30 Your Stroke/des.1-4 } EN2 P STK 2:00
1 x 300 on 4:30 200IM&100free bld. } EN1 P IM 1:30
100 8:45 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 8:48 AM 1 x 800 on 12:00 drl/400stk-400kick } 1x EN1 D FIN 1:30
10 x 50 on :50 kick&swm/stk or br } EN1 K STK 1:40
6 x 100 on 1:40 Kick your cho.1-3des } EN2 K CHO 1:40
4 x 25 on :40 Head up kick/fast } EN2 K CHO 2:40
100 9:22 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 9:25 AM 20 x 50 on :45 Free/fast 10ft-10tch EN3 S FR 1:30
300 9:41 AM 3 x 100 on 1:45 Recovery/swim-down REC S BK 1:45
300 9:48 AM 1 x 300 on 5:00 25drl-75swm alt. REC S CHO 1:40
9:53 AM Finish time. Total: 8,000 meters. Stress Value = 144
Daily Workout [54] for Sunday, February 1, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
500 4:35 PM 1 x 500 on 8:00 Flow machin REC S CHO 1:36
200 4:44 PM 8 x 25 on 1:00 Flow machin/25sp-ez SP3 S CHO 4:00
2,000 4:53 PM 3 x 200 on 3:00 Backstroke } 1x EN1 S BK 1:30
3 x 200 on 2:50 Individual Medley } EN2 S IM 1:25
4 x 200 on 2:40 Freestyle } EN2 S FR 1:20
900 5:23 PM 4 x 25 on :30 Your Stroke/3drl-1s. } 3x REC D STK 2:00
4 x 50 on :50 Your Stk/1-4dps-sub. } EN2 S STK 1:40
1,000 5:40 PM 3 x 100 on 1:30 Backstroke } 1x EN1 S BK 1:30
3 x 100 on 1:25 Individual Medley } EN2 S IM 1:25
4 x 100 on 1:20 Freestyle } EN2 S FR 1:20
200 5:56 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
5:59 PM Finish time. Total: 4,800 meters. Stress Value = 78
Daily Workout [55] for Monday, February 2, 1998
Senior IM'ers Group [1,7]
SET 1 minute 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 7:17 PM 20 x 50 on :45 5x ez-turning-dps-ez REC S CHO 1:30
1,000 7:33 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 7:49 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 8:08 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 8:11 PM 4 x 400 on 5:20 Free/speed your cho EN1 S FR 1:20
300 8:34 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
8:39 PM Finish time. Total: 8,000 meters. Stress Value = 101
Daily Workout [56] for Tuesday, February 3, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
3,000 6:30 PM 1 x 3000 on 55:00 Warm-up/your choice REC S CHO 1:50
1,000 7:26 PM 10 x 100 on 2:30 Your Stroke/fast! SP1 S STK 2:30
400 7:52 PM 8 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
500 8:01 PM 1 x 500 on 8:00 IM/pull&sculling cho EN1 S IM 1:36
500 8:10 PM 1 x 500 on 9:00 IM/kick&kick drl cho EN1 K IM 1:48
600 8:20 PM 1 x 200 on 3:00 Individual Medley } 1x REC S IM 1:30
1 x 200 on 3:00 Your Stroke HR150 } EN1 S STK 1:30
1 x 200 on 3:00 Freestyle HR160 } EN2 S FR 1:30
200 8:30 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:33 PM Finish time. Total: 6,200 meters. Stress Value = 106
Daily Workout [57] for Thursday, February 5, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 6:35 AM 1 x 1000 on 15:00 Warm-up/300s-200drl REC S CHO 1:30
1,600 6:51 AM 8 x 50 on :45 Freestyle } 1x EN1 S FR 1:30
4 x 100 on 1:30 Back-Free alt 1t } EN1 S FRB 1:30
2 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 400 on 6:00 Free/bld&turn fast } EN2 S FR 1:30
400 7:16 AM 8 x 50 on :50 1cho ez-3stk dps REC S STK 1:40
300 7:24 AM 1 x 25 on :30 Sprint no breath } 3x SP3 S STK 2:00
1 x 50 on :45 Recovery/swim-down } REC S CHO 1:30
1 x 25 on :45 drl your stk. } REC D STK 3:00
100 7:31 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
150 7:34 AM 3 x 50 on 2:00 25max-ez/ez-max/max SP3 S STK 4:00
150 7:41 AM 1 x 150 on 2:30 Recovery/swim-down REC S CHO 1:40
1,000 7:45 AM 1 x 400 on 6:00 IM&your choice } 1x EN1 P IM 1:30
1 x 400 on 7:00 kick&swm IM&your cho } EN1 K IM 1:45
1 x 200 on 3:00 Recovery/swim-down } REC S CHO 1:30
8:01 AM Finish time. Total: 4,700 meters. Stress Value = 41
Daily Workout [58] for Thursday, February 5, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,600 6:35 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
1 x 400 on 6:30 200stk-200IM } REC P MIX 1:38
1 x 400 on 7:30 200side or Br&IM } REC K MIX 1:53
1 x 400 on 6:00 IM drl&swm cho. } REC D IM 1:30
100 7:02 PM 4 x 25 on 2:00 Dive! your choice SP3 S CHO 8:00
2,000 7:11 PM 4 x 100 on 1:45 Recovery/swim-down } 1x REC S CHO 1:45
3 x 200 on 3:30 stk/turn fast HR150 } EN2 S STK 1:45
4 x 100 on 1:45 Recovery/swim-down } REC S CHO 1:45
3 x 200 on 3:30 IM/turn fast HR150 } EN2 S IM 1:45
400 7:47 PM 4 x 100 on 1:45 Recovery/swim-down REC S CHO 1:45
7:54 PM Finish time. Total: 4,100 meters. Stress Value = 31
Daily Workout [59] for Friday, February 6, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================= === = === ====
3,000 6:30 PM 1 x 3000 on 60:00 your choice REC S CHO 2:00
7:30 PM Finish time. Total: 3,000 meters. Stress Value = 0
Daily Workout [60] for Saturday, February 7, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
2,000 2:00 PM 1 x 2000 on 40:00 Hyogo-JOC at Karumo REC S CHO 2:00
300 2:41 PM 6 x 50 on 1:00 Backstroke REC S BK 2:00
200 2:48 PM 1 x 200 on 3:00 Backstroke SP2 S BK 1:30
500 2:52 PM 5 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
3:00 PM Finish time. Total: 3,000 meters. Stress Value = 22
Daily Workout [61] for Sunday, February 8, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
2,000 5:30 AM 1 x 2000 on :40 Hyogo-JOC at Karumo REC S CHO :02
400 5:32 AM 8 x 50 on 1:00 Individual Medley REC S IM 2:00
200 5:41 AM 1 x 200 on 3:00 Individual Medley SP2 S IM 1:30
800 5:45 AM 16 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
6:01 AM Finish time. Total: 3,400 meters. Stress Value = 22
Daily Workout [62] for Monday, February 9, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
5,000 6:30 PM 1 x 5000 on 90:00 Recovery/swim-down REC S CHO 1:48
8:00 PM Finish time. Total: 5,000 meters. Stress Value = 0
Daily Workout [63] for Tuesday, February 10, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
500 6:30 PM 1 x 500 on 7:00 Warm-up choice REC S CHO 1:24
500 6:38 PM 10 x 50 on :45 side k&swm by25 EN1 D FR 1:30
2,100 6:47 PM 6 x 50 on :45 Freestyle } 1x REC S FR 1:30
4 x 100 on 1:30 Individual Medley } REC S IM 1:30
6 x 50 on :45 Backstroke } REC S BK 1:30
4 x 200 on 3:00 Individual Medley } REC S IM 1:30
6 x 50 on :45 Freestyle } REC S FR 1:30
800 7:20 PM 1 x 800 on 12:00 Freestyle&choice REC P CHO 1:30
800 7:33 PM 1 x 800 on 15:00 Freestyle&choice REC K CHO 1:53
2,000 7:49 PM 20 x 100 on 1:20 Freestyle EN2 S FR 1:20
300 8:17 PM 6 x 50 on 1:00 Drl.your choice REC D CHO 2:00
8:23 PM Finish time. Total: 7,000 meters. Stress Value = 50
Daily Workout [64] for Thursday, February 12, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,200 6:35 AM 3 x 400 on 6:00 Free-Bk-IMdrl. REC S MIX 1:30
1,400 6:54 AM 1 x 50 on :45 Butterfly } 4x EN1 S FLY 1:30
1 x 75 on 1:05 Backstroke } EN1 S BK 1:27
1 x 100 on 1:30 Breaststroke } EN1 S BR 1:30
1 x 125 on 1:35 Freestyle } EN2 S FR 1:16
1,000 7:15 AM 5 x 200 on 2:30 Freestyle EN2 S FR 1:15
300 7:29 AM 1 x 25 on :30 Sprint no breath } 3x SP3 S STK 2:00
1 x 50 on :45 Recovery/swim-down } REC S CHO 1:30
1 x 25 on :45 Drill your stk. } REC S STK 3:00
600 7:36 AM 1 x 600 on 10:00 sidek-scull&choice REC D CHO 1:40
100 7:47 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
50 7:51 AM 1 x 50 on 2:00 DIVE ! max sprint SP3 S STK 4:00
350 7:54 AM 1 x 350 on 6:00 Recovery/swim-down REC S CHO 1:43
8:00 AM Finish time. Total: 5,000 meters. Stress Value = 48
Daily Workout [65] for Thursday, February 12, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 6:30 PM 1 x 300 on 4:15 Warm-up/choice } 2x REC S CHO 1:25
1 x 200 on 3:15 drl/100IM&100stk. } REC D IM 1:38
1,000 6:46 PM 10 x 100 on 1:35 2t-k fast/1t-s ez EN2 K CHO 1:35
1,000 7:03 PM 1 x 100 on 1:20 Freestyle/dps } 2x EN1 P PAD 1:20
2 x 100 on 1:10 Freestyle/fast } EN3 P PAD 1:10
1 x 200 on 3:00 25 H.up stk/75 cho } REC P PAD 1:30
1,500 7:18 PM 15 x 100 on 1:10 Freestyle EN3 S FR 1:10
50 7:37 PM 1 x 50 on 1:00 Recovery/swim-down REC S BK 2:00
1,000 7:39 PM 10 x 100 on 1:15 Freestyle EN2 S FR 1:15
50 7:53 PM 1 x 50 on 1:00 Recovery/swim-down REC S BK 2:00
500 7:55 PM 5 x 100 on 1:20 Freestyle SP1 S FR 1:20
400 8:03 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
1,200 8:11 PM 6 x 50 on :45 Free-back alt choice } 3x REC P FRB 1:30
1 x 100 on 1:45 1-Rstk/2-Lstk/3-swm } REC D IM 1:45
300 8:31 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:36 PM Finish time. Total: 8,000 meters. Stress Value = 216
Daily Workout [66] for Friday, February 13, 1998
Senior IM'ers Group [1,7]
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
3,000 6:46 PM 1 x 500 on 7:00 150cho-25fly-75fr } 1x REC P MIX 1:24
5 x 100 on 1:15 Freestyle-1/7brs. } 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-1/7brs. } EN2 P FR 1:15
1 x 500 on 7:00 100cho-75br-75fr } REC P MIX 1:24
5 x 100 on 1:15 Freestyle-1/8brs. } EN2 P MIX 1:15
1,000 7:27 PM 5 x 200 on 3:00 Individual Medley EN2 S IM 1:30
100 7:43 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,800 7:46 PM 3 x 300 on 4:15 Fin/side-BKdol&cho } 1x EN1 K 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 S IM 1:45
100 8:16 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:19 PM 5 x 200 on 2:30 Freestyle/DES or BLD EN2 S FR 1:15
200 8:33 PM 1 x 200 on 3:00 Recovery&stretch REC S CHO 1:30
8:36 PM Finish time. Total: 8,200 meters. Stress Value = 105
Daily Workout [67] for Saturday, February 14, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 7:20 AM 1 x 400 on 6:00 Warm-up/your choice } 1x REC S CHO 1:30
1 x 200 on 3:30 Drl your choice } REC S CHO 1:45
4 x 100 on 1:30 Individual Medley } REC S IM 1:30
1,000 7:37 AM 10 x 100 on 1:30 Freestyle/3.6.9fast EN1 P FR 1:30
1,000 7:53 AM 1 x 500 on 8:40 Kick your choice } 1x EN1 K CHO 1:44
10 x 50 on :50 1-4k&s/4swm spd-ply } EN1 K STK 1:40
200 8:11 AM 1 x 200 on 5:00 sp3&recovery swm SP3 S CHO 2:30
2,000 8:17 AM 1 x 2000 on 30:00 TRY! T-2000m SP1 S FR 1:30
400 8:48 AM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
600 8:56 AM 12 x 50 on :50 Drl. your stroke REC D STK 1:40
450 9:07 AM 1 x 25 on :30 Sprint 10m MAX } 3x SP3 S STK 2:00
1 x 50 on :50 DPS-SUB by 1set } EN1 S STK 1:40
1 x 75 on 1:30 Recovery/swim-down } REC S CHO 2:00
350 9:17 AM 1 x 350 on 5:30 Recovery/swim-down REC S CHO 1:34
9:23 AM Finish time. Total: 7,000 meters. Stress Value = 212
Daily Workout [68] for Monday, February 16, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,000 6:30 PM 3 x 100 on 1:30 Warm-up/choice } 2x REC S CHO 1:30
2 x 50 on :50 1/side k 2/scull } REC D CHO 1:40
3 x 200 on 2:50 Individual Medley } EN1 S IM 1:25
100 7:01 PM 4 x 25 on :40 Sprint your choice SP3 S CHO 2:40
500 7:05 PM 10 x 50 on 1:20 Your Stroke/fast! SP1 S STK 2:40
400 7:20 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
1,100 7:28 PM 5 x 200 on 2:30 Freestyle/50fa-50dps } 1x EN2 P PAD 1:15
1 x 100 on 2:00 kick drl.your choice } REC K CHO 2:00
900 7:44 PM 3 x 300 on 4:00 kick choice with fin } 1x EN2 K FIN 1:20
700 7:57 PM 7 x 100 on 1:30 IM/swm or drl choice EN1 D IM 1:30
2,000 8:09 PM 20 x 100 on 1:20 Free/M-EN1.D-EN3 EN1 S FR 1:20
300 8:37 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:42 PM Finish time. Total: 8,000 meters. Stress Value = 133
Daily Workout [69] for Tuesday, February 17, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,000 5:50 PM 1 x 500 on 8:20 Warm-up/choice } 1x REC S CHO 1:40
1 x 400 on 6:40 Backstroke } REC P BK 1:40
1 x 300 on 6:00 Breaststroke or Free } REC K BR 2:00
1 x 200 on 3:20 Butterfly } REC D FLY 1:40
1 x 100 on 1:40 Kick your stroke } REC K STK 1:40
1 x 500 on 8:20 Freestyle speed play } EN1 S FR 1:40
100 6:26 PM 1 x 100 on 4:00 Recovery/rest REC S CHO 4:00
1,500 6:31 PM 1 x 200 on 3:10 Individual Medley } 3x EN1 D IM 1:35
3 x 100 on 1:40 Stroke/R-L-Swm by1t } EN1 D STK 1:40
500 6:57 PM 10 x 50 on :45 Your Stroke(IM-br) EN2 S STK 1:30
500 7:06 PM 10 x 50 on :40 Your Stroke HR170 EN3 S STK 1:20
500 7:14 PM 10 x 50 on :35 Freestyle HR180-190 SP1 S FR 1:10
400 7:21 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
2,000 7:29 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-c/down } EN1 S FR 1:45
7:59 PM Finish time. Total: 7,500 meters. Stress Value = 132
Daily Workout [70] for Wednesday, February 18, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 6:05 PM 1 x 300 on 4:30 Warm-up/choice } 2x REC S CHO 1:30
1 x 100 on 1:45 dog-pull&scull swm } REC D FR 1:45
1 x 100 on 1:30 Individual Medley } REC S IM 1:30
1,000 6:22 PM 10 x 100 on 1:40 25IM jog-25bk-50fr REC P MIX 1:40
1,000 6:40 PM 10 x 100 on 1:30 side/u.w/h.up k mix REC K FIN 1:30
1,000 6:56 PM 10 x 100 on 1:20 Free 2/25b 25sub&dps EN1 P PAD 1:20
1,000 7:11 PM 1 x 100 on 1:40 Butterfly } 1x EN1 S FLY 1:40
1 x 200 on 3:20 Backstroke } EN1 S BK 1:40
1 x 300 on 5:00 Breaststroke } EN1 S BR 1:40
1 x 400 on 6:40 Freestyle/speed play } EN1 S FR 1:40
100 7:29 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
400 7:33 PM 8 x 50 on 1:00 Fast/7foot-1hand EN3 S STK 2:00
300 7:42 PM 1 x 300 on 7:00 Recovery/swim-down REC S CHO 2:20
600 7:50 PM 3 x 200 on 3:00 Descend/HR175-185 EN3 S STK 1:30
300 8:00 PM 1 x 300 on 7:00 Recovery/swim-down REC S CHO 2:20
1,000 8:08 PM 1 x 1000 on 15:00 Pace/M 66" W 72" EN3 S FR 1:30
300 8:24 PM 1 x 300 on 6:00 Recovery/swim-down REC S CHO 2:00
8:30 PM Finish time. Total: 8,000 meters. Stress Value = 154
Daily Workout [71] for Thursday, February 19, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,200 6:35 AM 3 x 400 on 6:30 Free-bk-IM 75s-25drl REC S MIX 1:38
750 6:56 AM 1 x 100 on 1:40 Butterfly } 1x REC S FLY 1:40
1 x 150 on 2:30 Backstroke } REC S BK 1:40
1 x 200 on 3:20 Breaststroke } REC S BR 1:40
1 x 300 on 4:30 Freestyle } REC S FR 1:30
100 7:09 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
300 7:12 AM 1 x 25 on :30 Sprint no breath } 3x SP3 S STK 2:00
1 x 50 on :45 Recovery/swim-down } REC S CHO 1:30
1 x 25 on 1:00 Drill your stk. } REC D STK 4:00
250 7:20 AM 10 x 25 on :35 k-scull-R-L-swm 1t REC D STK 2:20
100 7:27 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
50 7:31 AM 1 x 50 on 2:00 DIVE ! max sprint SP3 S STK 4:00
150 7:34 AM 1 x 150 on 3:00 Recovery/swim-down REC S CHO 2:00
1,000 7:38 AM 5 x 200 on 2:30 Freestyle EN2 P FR 1:15
300 7:52 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
7:57 AM Finish time. Total: 4,200 meters. Stress Value = 28
Daily Workout [72] for Thursday, February 19, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,000 6:30 PM 5 x 200 on 3:30 cho&IM ord/drl&swm. REC D IM 1:45
800 6:49 PM 8 x 100 on 1:15 Freestyle EN2 S FR 1:15
200 7:00 PM 1 x 200 on 4:00 Recovery/backstk. REC S BK 2:00
300 7:05 PM 12 x 25 on :35 Drl. your stroke REC D STK 2:20
1,200 7:13 PM 8 x 50 on 1:00 Kick your stroke } 1x EN1 K STK 2:00
8 x 50 on :50 pull your stroke } EN1 P STK 1:40
8 x 50 on 1:00 S.ply your stroke } EN1 S STK 2:00
100 7:37 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
200 7:41 PM 4 x 50 on 1:30 Form&Tech HR150 EN2 S STK 3:00
200 7:48 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
7:52 PM Finish time. Total: 4,000 meters. Stress Value = 35
Daily Workout [73] for Friday, February 20, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,600 6:30 PM 1 x 400 on 6:30 Warm-up/yourr choice } 1x REC S CHO 1:38
8 x 50 on 1:00 Kick IM&your stk. } REC K MIX 2:00
4 x 100 on 1:45 100IM-bk-br-fr } REC P IM 1:45
16 x 25 on :35 IM by4t-your stk bld } EN1 S IM 2:20
400 7:02 PM 4 x 100 on 1:40 Freestyle/HR150keep EN2 S FR 1:40
750 7:10 PM 1 x 25 on 1:30 DIVE! sprint 10-25m } 3x SP3 S STK 6:00
3 x 75 on 2:00 1.3rec/2-point speed } EN1 S STK 2:40
250 7:34 PM 10 x 25 on :30 Recovery/swim-down REC S CHO 2:00
1,000 7:40 PM 10 x 100 on 1:30 Freestyle/des120-160 EN2 S FR 1:30
400 7:56 PM 8 x 50 on :50 Recovery/free-back REC S FRB 1:40
1,300 8:04 PM 4 x 100 on 1:30 Freestyle } 1x EN1 P STK 1:30
8 x 50 on :55 Kick&side stk } EN1 K STK 1:50
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
8 x 50 on :45 4 pace foot/1 ez } EN3 S STK 1:30
300 8:27 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:32 PM Finish time. Total: 6,000 meters. Stress Value = 81
Daily Workout [74] for Sunday, February 22, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
1,500 8:00 AM 1 x 1500 on 30:00 challenge meet/w-up REC S CHO 2:00
50 8:31 AM 1 x 50 on 20:00 Butterfly SP3 S FLY 40:00
50 8:52 AM 1 x 50 on 20:00 Backstroke SP3 S BK 40:00
1,400 9:13 AM 1 x 1400 on 30:00 Recovery/swim-down REC S CHO 2:09
9:43 AM Finish time. Total: 3,000 meters. Stress Value = 4
Daily Workout [75] for Monday, February 23, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 6:30 PM 1 x 1000 on 15:00 Warm-up/your choice REC S CHO 1:30
1,000 6:46 PM 10 x 100 on 1:30 2free-1IM/alt EN1 P FRM 1:30
1,500 7:02 PM 8 x 25 on :30 Butterfly } 1x EN1 S FLY 2:00
1 x 100 on 1:40 Individual Medley } EN2 S IM 1:40
6 x 50 on :45 Backstroke } EN1 S BK 1:30
1 x 100 on 1:40 Individual Medley } EN2 S IM 1:40
3 x 100 on 1:45 Breaststroke } EN1 S BR 1:45
1 x 100 on 1:40 Individual Medley } EN2 S IM 1:40
2 x 200 on 2:45 Freestyle } EN1 S FR 1:23
100 7:28 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:31 PM 10 x 100 on 1:30 Kick side-bk-u/w EN1 K FIN 1:30
2,000 7:47 PM 4 x 100 on 1:20 Freestyle HR150keep } 4x EN2 S FR 1:20
2 x 50 on 1:00 1recovery/2dps10-12s } REC S FR 2:00
400 8:18 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:25 PM Finish time. Total: 7,000 meters. Stress Value = 77
Daily Workout [76] for Tuesday, February 24, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,200 6:30 PM 1 x 300 on 4:15 Warm-up/your choice } 3x REC S CHO 1:25
4 x 25 on :30 Individual Medley } REC S IM 2:00
300 6:50 PM 6 x 50 on 1:00 point speed & ez SP3 S STK 2:00
500 6:57 PM 10 x 50 on :50 Drill20/Swim30 REC D CHO 1:40
100 7:07 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,400 7:10 PM 8 x 50 on :45 Your Stroke } 1x EN3 S STK 1:30
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
8 x 50 on 1:00 Your Stroke(DIS-75m) } EN3 S STK 2:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
8 x 50 on 1:15 Your Stroke(DIS100m) } SP1 S STK 2:30
400 7:39 PM 1 x 400 on 7:00 Recovery/swim-down REC S CHO 1:45
1,000 7:47 PM 4 x 50 on :45 Your Stroke } 2x EN1 P STK 1:30
3 x 100 on 1:15 Freestyle 2/25brs. } EN2 P FR 1:15
1,000 8:02 PM 4 x 50 on :45 Kick your stroke } 2x EN1 K STK 1:30
3 x 100 on 1:15 Freestyle on board } EN2 K FR 1:15
1,000 8:17 PM 10 x 100 on 1:30 IM.sp.jog-bk-fr alt EN1 S MIX 1:30
200 8:33 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:36 PM Finish time. Total: 7,100 meters. Stress Value = 147
Daily Workout [77] for Wednesday, February 25, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
900 6:30 PM 3 x 300 on 4:30 w-up/200cho-100IMdrl REC S MIX 1:30
1,000 6:45 PM 1 x 50 on :50 Butterfly } 4x REC P FLY 1:40
1 x 200 on 3:00 Individual Medley } EN1 P IM 1:30
1,000 7:02 PM 1 x 200 on 3:30 Kick your choice } 2x REC K CHO 1:45
1 x 300 on 5:15 Individual Medley } EN1 K IM 1:45
1,000 7:21 PM 5 x 200 on 3:00 Individual Medley EN1 S IM 1:30
100 7:37 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:40 PM 4 x 100 on 1:30 Freestyle 2/25brs. } 2x EN1 P FR 1:30
2 x 50 on :50 1/bk-rec,2/fr-dps } REC P FRB 1:40
500 7:57 PM 1 x 500 on 9:00 free-bk/sideK-stk REC D FRB 1:48
1,500 8:07 PM 4 x 25 on :30 Free/dog pull } 1x REC D FR 2:00
4 x 100 on 1:30 Freestyle } EN1 S FR 1:30
4 x 25 on :30 Free/side stk } REC D FR 2:00
4 x 100 on 1:30 Freestyle } EN1 S FR 1:30
4 x 25 on :30 Free/head up swm } REC D FR 2:00
4 x 100 on 1:30 Freestyle } EN1 S FR 1:30
200 8:32 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:36 PM Finish time. Total: 7,200 meters. Stress Value = 48
Daily Workout [78] for Thursday, February 26, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,200 6:35 AM 4 x 300 on 4:30 Warm-up/cho-IM alt REC S MIX 1:30
1,200 6:54 AM 4 x 50 on :45 Your Stroke/des } 3x EN1 P STK 1:30
2 x 100 on 1:20 Freestyle/dps } EN1 P FR 1:20
600 7:12 AM 12 x 50 on :55 drl.k-R-L-swm x 3set EN1 D STK 1:50
300 7:24 AM 1 x 25 on :30 Sprint no breath } 3x SP3 S STK 2:00
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
1 x 25 on 1:00 drl.your stk } REC D STK 4:00
800 7:33 AM 8 x 100 on 1:50 Kick your cho/HR150 EN1 K CHO 1:50
300 7:49 AM 12 x 25 on :35 dps-sub/1-4des x3set EN1 S STK 2:20
200 7:57 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:01 AM Finish time. Total: 4,600 meters. Stress Value = 35
Daily Workout [79] for Thursday, February 26, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 6:30 PM 1 x 1000 on 15:00 Warm-up/your choice REC S CHO 1:30
750 6:46 PM 10 x 25 on :30 kick drill } 1x EN1 D STK 2:00
10 x 25 on :30 stk drill } EN1 D STK 2:00
10 x 25 on :30 swim drill } EN1 D STK 2:00
100 7:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
900 7:05 PM 4 x 50 on :55 3kick-1k&swm dps alt } 3x EN1 K STK 1:50
1 x 100 on 1:45 Kick your cho.on Bo. } REC K CHO 1:45
50 7:23 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,000 7:25 PM 1 x 100 on 1:40 Individual Medley } 2x REC P IM 1:40
4 x 25 on :30 dps-sub/1-4des } EN1 P STK 2:00
2 x 150 on 2:10 Freestyle } EN1 P FR 1:27
100 7:42 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 7:45 PM 8 x 100 on 1:40 M-spd.ply/D-HR15-17 EN2 S STK 1:40
300 8:00 PM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:05 PM Finish time. Total: 5,000 meters. Stress Value = 41
Daily Workout [80] for Friday, February 27, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
2,000 6:30 PM 1 x 2000 on 30:00 Warm-up REC S CHO 1:30
3,000 7:01 PM 1 x 3000 on 60:00 Recovery/swim-down REC S CHO 2:00
8:01 PM Finish time. Total: 5,000 meters. Stress Value = 0