Energy Analysis - Yardage Totals
Total Meters Every 7 days for Senior IM'ers Group [1,7]
Wednesday 07/01/1998 through Friday 07/31/1998
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 %
======== ========== ========== ========== ========== ========== ==========
07/01/1998 5,100 31 4,800 30 5,200 32 0 0 0 0 0 0
07/08/1998 10,650 33 9,700 30 7,600 24 1,600 5 1,500 5 100 0
07/15/1998 3,825 28 4,400 33 2,800 21 1,200 9 600 4 300 2
07/22/1998 2,700 22 5,100 41 4,200 34 0 0 0 0 0 0
07/29/1998 10,350 28 10,700 29 11,700 32 1,200 3 1,600 4 0 0
Total 32,625 29 34,700 31 31,500 28 4,000 4 3,700 3 400 0
Average 6,525 6,940 6,300 800 740 80
Cyc Date (7) SP3 % Total
======== ========== =========
07/01/1998 1,100 7 16,200
07/08/1998 850 3 32,000
07/15/1998 375 3 13,500
07/22/1998 400 3 12,400
07/29/1998 950 3 36,500
Total 3,675 3 110,600
Average 735 22,120
Daily Workout [192] for Wednesday, July 1, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 5:10 AM 1 x 1000 on 15:00 w-up/your choice REC S CHO 1:30
1,000 5:26 AM 1 x 50 on 1:00 Sculling your choice } 2x REC D CHO 2:00
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 50 on 1:00 side kick your cho. } REC K CHO 2:00
1 x 200 on 2:45 Freestyle } EN1 S FR 1:23
1,000 5:43 AM 10 x 50 on :50 Kick&swim/25m choice } 1x EN1 K CHO 1:40
5 x 100 on 1:45 Kick your stroke } EN1 K STK 1:45
100 6:02 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 6:05 AM 5 x 400 on 5:15 Free/1.3.5des,2.4ez EN2 P FR 1:19
100 6:33 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 6:36 AM 1 x 50 on :45 Freestyle/SUB. } 4x EN2 S FR 1:30
1 x 150 on 3:00 Recovery/swim-down } REC S CHO 2:00
200 6:52 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
6:55 AM Finish time. Total: 6,200 meters. Stress Value = 68
Daily Workout [194] for Wednesday, July 1, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,000 1:00 PM 1 x 1000 on 16:00 W-up/drill your cho. REC S CHO 1:36
500 1:17 PM 10 x 50 on 1:30 Free/1xez,2x5~25max SP3 S FR 3:00
100 1:33 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 1:36 PM 4 x 50 on :45 Individual Medley } 3x EN1 S IM 1:30
3 x 100 on 1:30 Free-bk-Free by1t } EN1 S FRB 1:30
100 2:00 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 2:03 PM 10 x 50 on :40 Freestyle } 1x EN2 S FR 1:20
5 x 100 on 1:15 Freestyle } EN2 S FR 1:15
1 x 200 on 2:30 Freestyle } EN2 S FR 1:15
1 x 100 on 1:15 Freestyle } EN2 S FR 1:15
1 x 200 on 3:00 Freestyle } EN2 S FR 1:30
100 2:24 PM 4 x 25 on 2:00 Start dash SP3 S CHO 8:00
200 2:33 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
2:37 PM Finish time. Total: 5,000 meters. Stress Value = 76
Daily Workout [193] for Thursday, July 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 1:00 PM 1 x 1000 on 15:00 drill your choice REC D CHO 1:30
500 1:16 PM 10 x 50 on 1:30 2x5,10,15,20,25nobrs SP3 S STK 3:00
100 1:32 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 1:35 PM 4 x 50 on :45 Individual Medley } 3x EN1 S IM 1:30
3 x 100 on 1:30 Free-bk-free by1t } EN1 S FRB 1:30
100 1:59 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 2:02 PM 10 x 50 on :40 Freestyle } 1x EN2 S FR 1:20
5 x 100 on 1:15 Freestyle } EN2 S FR 1:15
1 x 200 on 2:45 Freestyle } EN2 S FR 1:23
1 x 100 on 1:15 Freestyle } EN2 S FR 1:15
1 x 200 on 3:00 Freestyle } EN2 S FR 1:30
300 2:23 PM 1 x 300 on 4:00 Recovery/swim-down REC S CHO 1:20
2:27 PM Finish time. Total: 5,000 meters. Stress Value = 72
Daily Workout [195] for Thursday, July 9, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,500 6:30 PM 3 x 500 on 7:30 W-up/cho-frbk100-IM REC S MIX 1:30
1,500 6:54 PM 10 x 50 on :40 Free/4fast-1ez alt } 1x EN3 S FR 1:20
10 x 50 on :50 Stk/1ez-4fa-2ez-3fa } EN3 S STK 1:40
10 x 50 on 1:00 Stk/2fa-1ezx3set&fa } SP1 S STK 2:00
400 7:20 PM 4 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
1,800 7:27 PM 4 x 50 on :45 Individual Medley } 3x EN1 P IM 1:30
4 x 100 on 1:15 Freestyle } EN2 P FR 1:15
1,500 7:52 PM 1 x 400 on 7:30 Kick your choice } 3x EN1 K CHO 1:53
4 x 25 on :25 Freestyle } EN2 K FR 1:40
300 8:21 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:26 PM Finish time. Total: 7,000 meters. Stress Value = 163
Daily Workout [196] for Sunday, July 12, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================= === = === ====
2,000 8:00 AM 1 x 2000 on 40:00 your choice REC S CHO 2:00
1,500 8:41 AM 1 x 1500 on 20:00 your choice EN1 K CHO 1:20
2,000 9:02 AM 1 x 2000 on 40:00 your choice EN2 P CHO 2:00
500 9:43 AM 1 x 500 on 15:00 your choice SP3 S CHO 3:00
9:58 AM Finish time. Total: 6,000 meters. Stress Value = 83
Daily Workout [197] for Sunday, July 12, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================= === = === ====
1,500 4:40 PM 1 x 1500 on 20:00 your choice REC D CHO 1:20
2,000 5:01 PM 1 x 2000 on 40:00 your choice EN1 P CHO 2:00
1,500 5:42 PM 1 x 1500 on 20:00 your choice EN2 S CHO 1:20
6:02 PM Finish time. Total: 5,000 meters. Stress Value = 55
Daily Workout [198] for Monday, July 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 5 x 200 on 2:45 W-up/your choice REC S CHO 1:23
1,500 6:45 PM 4 x 50 on :50 Kick drill your cho. } 1x EN1 D FIN 1:40
3 x 400 on 5:45 Kick your choice } EN1 K FIN 1:26
1 x 100 on 1:30 Kick drill your cho. } REC D PAD 1:30
1,600 7:09 PM 4 x 400 on 5:00 Freestyle EN2 P FR 1:15
500 7:30 PM 5 x 100 on 1:30 BK-free alt by1t REC P FRB 1:30
500 7:39 PM 5 x 100 on 1:20 Free des. 1'10-15~ EN3 S FR 1:20
400 7:47 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
short/st,dash~down
2,000 7:54 PM 4 x 100 on 1:30 Individual Medley } 1x EN1 S IM 1:30
3 x 200 on 2:40 Freestyle } EN2 S FR 1:20
2 x 300 on 4:30 Bk-free by 1t } REC S FRB 1:30
1 x 400 on 5:40 Individual Medley } EN2 S IM 1:25
500 8:24 PM 10 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:33 PM Finish time. Total: 8,000 meters. Stress Value = 110
Daily Workout [199] for Tuesday, July 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 6:30 PM 1 x 400 on 6:00 Warm-up/choice } 1x REC S CHO 1:30
1 x 200 on 3:30 Individual Med.drl. } REC D IM 1:45
1 x 400 on 6:00 Back&Breaststroke } EN1 S MIX 1:30
300 6:47 PM 12 x 25 on :45 S,M 10msp/Dis 25msp SP3 S STK 3:00
100 6:57 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
100 7:00 PM 4 x 25 on :20 Your Stroke EN3 S STK 1:20
100 7:03 PM 4 x 25 on :30 Your Stroke SP1 S STK 2:00
100 7:06 PM 4 x 25 on :40 Your Stroke SP2 S STK 2:40
1,150 7:10 PM 1 x 100 on 2:00 Recovery/swim-down } 1x REC S CHO 2:00
8 x 50 on 1:00 Freestyle 170-180 } SP1 S FR 2:00
6 x 50 on 1:00 Freestyle 175-185 } SP1 S FR 2:00
4 x 50 on 1:00 Freestyle 180-MAX } SP1 S FR 2:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
1 x 50 on 1:00 Freestyle No-brs! } SP3 S FR 2:00
400 7:34 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
1,000 7:42 PM 5 x 200 on 3:00 Individual Medley EN1 P IM 1:30
1,200 7:58 PM 3 x 400 on 7:00 Kick your choice EN1 K CHO 1:45
550 8:20 PM 1 x 550 on 10:00 Recovery/swim-down REC S CHO 1:49
8:30 PM Finish time. Total: 6,000 meters. Stress Value = 150
Daily Workout [200] for Thursday, July 16, 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 275 on 4:10 Warm-up } 4x REC S CHO 1:31
1 x 125 on 1:50 IM order by1t } EN1 S IM 1:28
200 6:55 PM 5 x 25 on :45 10m max your speed } 1x SP3 S STK 3:00
1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00
1 x 50 on 1:00 Max your speed!!! } SP3 S STK 2:00
100 7:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,000 7:05 PM 1 x 500 on 7:30 Kick drill choice } 1x EN1 K FIN 1:30
10 x 100 on 1:45 3,6,9fast&choice } EN1 K CHO 1:45
4 x 25 on :30 Recovery/swim-down } REC S CHO 2:00
1 x 400 on 6:30 Butterfly 1/2brs. } EN1 P FLY 1:38
5 x 200 on 2:40 Freestyle 3/25brs. } EN1 P FR 1:20
100 7:53 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,800 7:56 PM 1 x 400 on 5:30 Freestyle } 1x EN2 S FR 1:23
2 x 100 on 1:10 Freestyle } EN2 S FR 1:10
1 x 300 on 4:10 Freestyle } EN2 S FR 1:23
3 x 100 on 1:10 Freestyle } EN2 S FR 1:10
1 x 200 on 2:45 Freestyle } EN2 S FR 1:23
4 x 100 on 1:10 Freestyle } EN2 S FR 1:10
200 8:20 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:24 PM Finish time. Total: 7,000 meters. Stress Value = 85
Daily Workout [201] for Friday, July 17, 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 500 on 7:30 Warm-up/choice } 2x REC S CHO 1:30
4 x 25 on :45 1-ez/3-sp3 } SP3 S CHO 3:00
100 6:52 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
2,700 6:56 PM 1 x 100 on 2:00 Max your stroke } 3x SP2 S STK 2:00
4 x 50 on 1:00 stk/fast your 100sp } SP1 S STK 2:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
1 x 400 on 5:00 Free/fast L.C time } EN3 S FR 1:15
short ez &rest }
1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00
1,000 7:45 PM 1 x 500 on 7:00 Free&Bk mix } 1x EN1 P MIX 1:24
1 x 500 on 8:00 Kick your choice } EN1 K CHO 1:36
100 8:01 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:04 PM 1 x 100 on 1:30 Butterfly } 1x EN2 S FLY 1:30
1 x 200 on 2:45 Individual Medley } EN2 S IM 1:23
1 x 300 on 4:15 Backstroke } EN2 S BK 1:25
1 x 400 on 5:00 Freestyle } EN2 S FR 1:15
400 8:19 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:26 PM Finish time. Total: 6,500 meters. Stress Value = 207
Daily Workout [202] for Tuesday, July 28, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,200 8:15 AM 3 x 400 on 6:00 Free-Bk,s&IM drl 1t REC S MIX 1:30
1,500 8:34 AM 1 x 100 on 1:30 Individual Medley } 3x EN1 S IM 1:30
6 x 50 on :40 Freestyle } EN1 S FR 1:20
1 x 100 on 1:30 Backstroke } EN1 S BK 1:30
100 8:56 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:59 AM 1 x 200 on 3:30 Butterfly krlsby50 } 1x EN1 D FLY 1:45
8 x 50 on :45 Butterfly 1/2-1/3brs } EN1 P FLY 1:30
4 x 100 on 1:30 50fly des-50fr ez } EN1 P MIX 1:30
100 9:16 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 9:19 AM 1 x 200 on 3:30 Butterfly fins-drl } 1x EN1 K FLY 1:45
8 x 50 on :45 fly/u,w-R-L-bk finsK } EN1 K FLY 1:30
4 x 100 on 1:30 75cho,ez-25u/w finsK } SP3 K FLY 1:30
100 9:36 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 9:39 AM 4 x 25 on :30 Butterfly des } 2x EN2 S FLY 2:00
4 x 50 on :45 Freestyle } EN1 S FR 1:30
2 x 25 on :30 Butterfly drill ez } REC D FLY 2:00
3 x 50 on :40 Freestyle des 1-3 } EN2 S FR 1:20
300 9:56 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
10:01 AM Finish time. Total: 6,300 meters. Stress Value = 67
Daily Workout [203] for Tuesday, July 28, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,500 6:30 PM 1 x 500 on 7:30 Warm-up } 1x REC S CHO 1:30
10 x 100 on 1:30 100IM/25drl-jog&swm } EN1 D IM 1:30
2,000 6:54 PM 1 x 100 on 1:20 Freestyle } 1x EN1 S FR 1:20
1 x 400 on 5:00 Freestyle } EN2 S FR 1:15
1 x 200 on 2:40 Freestyle } EN2 S FR 1:20
1 x 300 on 3:45 Freestyle } EN2 S FR 1:15
1 x 300 on 4:00 Freestyle } EN2 S FR 1:20
1 x 200 on 2:30 Freestyle } EN2 S FR 1:15
1 x 400 on 5:20 Freestyle } EN2 S FR 1:20
1 x 100 on 1:15 Freestyle } EN2 S FR 1:15
100 7:21 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 7:24 PM 10 x 50 on :45 Free/fins-form drl EN1 D FIN 1:30
H,up/side stk/E,up
1,800 7:33 PM 18 x 100 on 1:20 Freestyle/3xdps EN2 S FR 1:20
5x3/25brs&fast
200 7:58 PM 1 x 200 on 4:00 Recovery/swim-down REC S BK 2:00
Dis/10X200pull 2'20"
8:03 PM Finish time. Total: 6,100 meters. Stress Value = 99
Daily Workout [204] for Wednesday, July 29, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,200 8:00 AM 4 x 300 on 4:45 SKPS by1t/your cho. REC D CHO 1:35
2,000 8:20 AM 4 x 50 on :40 Stk pull on pad. } 4x EN2 P STK 1:20
3 x 100 on 1:30 Stk-fa/Fr-ez/Stk-fa } EN2 P STK 1:30
400 8:50 AM 8 x 50 on :50 Stk/No kick~2beetSWM EN1 D STK 1:40
100 8:58 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 9:01 AM 6 x 50 on :45 Your Stroke } 1x EN1 S STK 1:30
1 x 200 on 3:00 Your Stroke s,play } EN1 S STK 1:30
4 x 50 on :40 Your Stroke } EN2 S STK 1:20
1 x 300 on 4:30 Your Stroke s,play } EN1 S STK 1:30
2 x 50 on :35 Your Stroke } EN2 S STK 1:10
1 x 400 on 6:00 Your Stroke s,play } EN1 S STK 1:30
100 9:24 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
700 9:27 AM 1 x 400 on 6:00 Individual Medley } 1x EN1 S IM 1:30
1 x 300 on 5:00 Recovery/swim-down } REC S CHO 1:40
9:38 AM Finish time. Total: 6,000 meters. Stress Value = 73
Daily Workout [205] for Wednesday, July 29, 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 5 x 100 on 1:30 Warm-up/1xCHO,2xIM REC S IM 1:30
1,000 6:39 PM 1 x 300 on 4:30 Back dolphin kick } 1x EN1 K FIN 1:30
1 x 200 on 3:00 side flutter kick } EN1 K FIN 1:30
1 x 400 on 6:00 Head up kick } EN1 K FIN 1:30
1 x 100 on 1:30 your choice } EN1 K FIN 1:30
2,000 6:55 PM 5 x 400 on 5:00 Freestyle 1-5des EN2 S FR 1:15
100 7:21 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 7:24 PM 1 x 100 on 2:00 Free/"taisoku"kick } 2x EN1 K FR 2:00
8 x 50 on :45 Free/Board kick } EN2 K FR 1:30
1 x 100 on 2:00 Free/side~side kick } EN1 K FR 2:00
6 x 50 on :45 Free/Board kick } EN2 K FR 1:30
1 x 100 on 2:00 Free/u,w kick } EN1 K FR 2:00
100 7:58 PM 4 x 25 on :45 Free/sub 10stk&fast SP1 S FR 3:00
300 8:02 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
Dis/5X400pull 4:45
8:08 PM Finish time. Total: 6,000 meters. Stress Value = 101
Daily Workout [206] for Thursday, July 30, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,050 8:00 AM 3 x 350 on 5:30 cho-IM-bk by1t REC S MIX 1:34
1,000 8:18 AM 1 x 200 on 3:30 Breast/kick drl } 2x EN1 K BR 1:45
3 x 100 on 1:45 Breast/kick on BO. } EN1 K BR 1:45
1,000 8:37 AM 1 x 200 on 3:30 Breasts/pull on pad } 1x EN1 P BR 1:45
3 x 100 on 1:45 Breast/dolphin pad } EN1 P BR 1:45
1 x 500 on 8:00 50IM ord&75BR pull } EN1 P BR 1:36
500 8:55 AM 1 x 500 on 8:30 cho/scull&pull EN1 D CHO 1:42
500 9:05 AM 1 x 500 on 8:30 cho/kick drill EN1 D CHO 1:42
100 9:15 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 9:18 AM 10 x 50 on :45 BR&FR by25 } 1x EN1 S BR 1:30
5 x 100 on 1:30 25br75fr/75br25frALT } EN1 S BR 1:30
2 x 250 on 4:00 200br50fr/50br200fr } EN1 S BR 1:36
350 9:42 AM 1 x 350 on 5:00 Recovery/swim-down REC S CHO 1:26
9:47 AM Finish time. Total: 6,000 meters. Stress Value = 50
Daily Workout [207] for Thursday, July 30, 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 Free-IM-cho-IM 1t REC S MIX 1:28
300 6:46 PM 6 x 50 on 1:00 Free/point speed SP3 S FR 2:00
200 6:53 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
1,000 6:57 PM 20 x 50 on 1:20 Free/fast! SP1 S FR 2:40
400 7:25 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
900 7:33 PM 4 x 50 on :50 Free/kick drill } 3x EN1 D FR 1:40
4 x 25 on :25 Free/dps~sub 1-4des } EN2 D FR 1:40
100 7:49 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 7:52 PM 20 x 100 on 1:20 Free/Mid 1-4s.play EN2 S FR 1:20
5fast,Dis all fast
300 8:20 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
dis/100rec~4x400pull
pad/5:00 1-3des 4ez
8:26 PM Finish time. Total: 6,200 meters. Stress Value = 158
Daily Workout [208] for Friday, July 31, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
2,000 8:00 AM 4 x 500 on 7:45 cho/stk,k/IMdrl/IM REC D MIX 1:33
150 8:32 AM 6 x 25 on 2:00 tubing/25max speed SP3 S SUR 8:00
200 8:45 AM 4 x 50 on 1:30 tubing/25power,25ez SP3 S SUR 3:00
100 8:52 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 8:55 AM 1 x 1000 on 15:00 STK/50drl-200kick } 1x EN2 K FIN 1:30
4 x 50 on 1:00 STK/side k 40"~des } EN2 K STK 2:00
1 x 300 on 5:20 STK/75ezK-25u/wk alt } SP3 K STK 1:47
4 x 50 on :45 STK/kick fast } EN3 K STK 1:30
1 x 300 on 5:20 STK&choice kick&swm } REC K MIX 1:47
550 9:29 AM 11 x 50 on :50 3t-rec,1t-forming REC S CHO 1:40
9:39 AM Finish time. Total: 5,000 meters. Stress Value = 68
Daily Workout [209] for Friday, July 31, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,500 6:30 PM 1 x 500 on 7:30 Warm-up/choice } 1x REC S CHO 1:30
4 x 100 on 1:40 Individual Med,kick } EN1 K IM 1:40
3 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1,500 6:55 PM 5 x 300 on 3:40 Free/on pad,pv 3/25B EN2 P FR 1:13
100 7:15 PM 1 x 100 on 2:00 Scull your choice REC D CHO 2:00
1,500 7:18 PM 5 x 100 on 1:20 Free/pad pv 1-5des } 1x EN3 P FR 1:20
5 x 100 on 1:40 Free/pad pv 1.3.5fa } EN3 P FR 1:40
5 x 100 on 2:00 Free/fast! 58"-56" } SP1 P FR 2:00
400 7:44 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
1,000 7:52 PM 5 x 200 on 2:45 1.3.5free/2.4bk EN2 S FRB 1:23
100 8:07 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:10 PM 1 x 100 on 1:40 Butterfly } 1x EN1 S FLY 1:40
1 x 200 on 3:00 Backstroke } EN1 S BK 1:30
1 x 300 on 5:00 Breaststroke } EN1 S BR 1:40
1 x 400 on 6:00 Freestyle } EN1 S FR 1:30
200 8:27 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:30 PM Finish time. Total: 7,300 meters. Stress Value = 187