Energy Analysis - Yardage Totals
Total Meters Every 7 days for Senior IM'ers Group [1,7]
Saturday 08/01/1998 through Monday 08/31/1998
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 %
======== ========== ========== ========== ========== ========== ==========
08/01/1998 6,850 37 7,600 42 3,100 17 0 0 0 0 100 1
08/08/1998 7,300 47 3,400 22 2,200 14 900 6 600 4 0 0
08/15/1998 2,400 40 0 0 1,450 24 2,000 33 0 0 0 0
08/22/1998 1,800 30 2,500 42 800 13 200 3 400 7 0 0
08/29/1998 0 0 0 0 0 0 0 0 0 0 0 0
Total 18,350 40 13,500 30 7,550 17 3,100 7 1,000 2 100 0
Average 3,670 2,700 1,510 620 200 20
Cyc Date (7) SP3 % Total
======== ========== =========
08/01/1998 650 4 18,300
08/08/1998 1,000 6 15,400
08/15/1998 150 3 6,000
08/22/1998 300 5 6,000
08/29/1998 0 0 0
Total 2,100 5 45,700
Average 420 9,140
Daily Workout [210] for Sunday, August 2, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
600 6:30 PM 1 x 600 on 10:00 Warm-up REC S CHO 1:40
1,200 6:41 PM 1 x 400 on 6:30 100scull&300pull IM } 1x EN1 P IM 1:38
1 x 400 on 7:00 100sideK&300kick IM } EN1 K IM 1:45
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
100 7:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 7:05 PM 10 x 50 on :45 Your Stroke/spd ply EN2 S STK 1:30
100 7:14 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:17 PM 10 x 100 on 1:30 Free/des HR140-170 EN2 S FR 1:30
100 7:33 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
100 7:36 PM 4 x 25 on 2:00 DIVE/your stk! SP3 S STK 8:00
300 7:45 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
7:50 PM Finish time. Total: 4,000 meters. Stress Value = 51
Daily Workout [211] for Thursday, August 6, 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 3 x 300 on 4:30 Free-Bk-Free/w-up } 1x REC S FRB 1:30
1 x 100 on 1:40 Individual Medrill. } EN1 D IM 1:40
1,000 6:47 PM 1 x 100 on 1:45 IM ord.kick drl by1t } 4x REC D IM 1:45
1 x 50 on 1:00 IM ord.stk drl by1t } EN1 D IM 2:00
4 x 25 on :30 Individual Medley } EN2 S IM 2:00
500 7:07 PM 10 x 50 on :50 Backstroke/form REC S BK 1:40
500 7:17 PM 5 x 100 on 1:30 Free/25H.up~75form EN1 S FR 1:30
800 7:26 PM 4 x 200 on 3:00 bk-IM-bk-fr by1t EN1 P MIX 1:30
800 7:39 PM 8 x 100 on 1:45 IM-bk-IM-fr by1t EN1 K MIX 1:45
400 7:54 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:01 PM Finish time. Total: 5,000 meters. Stress Value = 35
Daily Workout [212] for Friday, August 7, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
800 8:00 AM 4 x 200 on 3:00 Warm-up REC S CHO 1:30
1,500 8:13 AM 4 x 25 on :30 Individual Medrill } 3x REC D IM 2:00
4 x 100 on 1:30 Bk-Free-Bk-Free 1t } EN1 S FRB 1:30
100 8:38 AM 4 x 25 on 1:00 SP3 your choice SP3 S CHO 4:00
50 8:43 AM 1 x 50 on 2:00 Dive max your choice SP3 S CHO 4:00
500 8:46 AM 10 x 50 on :50 Your Stroke/form EN1 S STK 1:40
1,000 8:56 AM 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 3:30 Breaststroke } EN1 S BR 1:10
1 x 400 on 6:00 Freestyle } EN1 S FR 1:30
350 9:12 AM 1 x 350 on 6:00 Recovery/swim-down REC S CHO 1:43
9:18 AM Finish time. Total: 4,300 meters. Stress Value = 36
Daily Workout [213] for Friday, August 7, 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 4 x 300 on 5:00 w-up/s.k.p.s by1t REC D CHO 1:40
200 6:51 PM 4 x 50 on 1:30 point speed choice SP3 S CHO 3:00
1,000 6:58 PM 5 x 50 on :50 Your Stroke form } 2x EN1 S STK 1:40
1 x 100 on 3:00 point speed&recovery } SP3 S STK 3:00
1 x 50 on 1:00 Your Stroke MAX! } SP2 S STK 2:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
1,000 7:20 PM 4 x 25 on :30 IM ord. form&speed } 4x EN2 S IM 2:00
1 x 50 on 1:00 flybk,bkbr,brfr turn } EN1 S IM 2:00
1 x 100 on 2:00 IM 1-4turn speed up! } EN2 S IM 2:00
100 7:41 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 7:44 PM 4 x 50 on :40 Freestyle } 1x EN1 S FR 1:20
2 x 100 on 1:30 Freestyle } REC S FR 1:30
8 x 50 on :40 Freestyle } EN1 S FR 1:20
4 x 100 on 1:20 Freestyle } EN2 S FR 1:20
300 8:02 PM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:07 PM Finish time. Total: 5,000 meters. Stress Value = 69
Daily Workout [214] for Sunday, August 9, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 8:00 AM 1 x 1000 on 15:00 W-UP/CHOICE REC S CHO 1:30
400 8:16 AM 4 x 100 on 1:45 kick your choice EN1 K CHO 1:45
400 8:24 AM 8 x 50 on :50 pull your choice EN1 P CHO 1:40
600 8:32 AM 3 x 200 on 3:30 Individual Med.des EN2 S IM 1:45
100 8:44 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 8:47 AM 4 x 25 on :30 IM ord.1set/race sp } 4x EN3 S IM 2:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
400 9:04 AM 8 x 50 on :40 Freestyle/spd ply EN2 S FR 1:20
300 9:11 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
9:16 AM Finish time. Total: 4,000 meters. Stress Value = 57
Daily Workout [215] for Sunday, August 9, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
800 12:20 PM 8 x 100 on 1:45 w-up/3cho-1IM swim REC S FRB 1:45
800 12:35 PM 4 x 25 on :35 drill your choice } 4x REC D CHO 2:20
2 x 50 on 1:30 cho/point sp-ez 1t } SP3 S CHO 3:00
400 12:58 PM 1 x 25 on 1:00 DIVE 25MAX! IM ord. } 4x SP3 S IM 4:00
1 x 75 on 3:00 Recovery/swim-down } REC S CHO 4:00
400 1:15 PM 8 x 50 on 1:00 STK/3kick drl-1kick EN1 K STK 2:00
400 1:24 PM 8 x 50 on 1:00 STK/3stk drl-1pull EN1 P STK 2:00
100 1:33 PM 4 x 25 on :45 STK/form&speed EN2 S STK 3:00
300 1:37 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
1:42 PM Finish time. Total: 3,200 meters. Stress Value = 33
Daily Workout [216] for Monday, August 10, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,000 9:45 AM 1 x 400 on 6:00 w-up/your choice } 1x REC S CHO 1:30
12 x 50 on :45 1t-IM ord,2t-free } EN1 S FRM 1:30
500 10:01 AM 5 x 100 on 2:00 IM point speed cho. EN1 S IM 2:00
100 10:12 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 10:15 AM 10 x 50 on 1:00 3xBK 30"even/&ez cho EN3 S BK 2:00
14"5-15"5
100 10:26 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
600 10:30 AM 12 x 50 on 1:30 IM ord.by3t fly29"8 SP1 S IM 3:00
bk30"0,br37"1,fr28"7
500 10:49 AM 10 x 50 on :50 Recovery/swim-down REC S CHO 1:40
300 10:59 AM 4 x 25 on 1:00 starting } 1x SP3 S STK 4:00
4 x 25 on 1:00 turning } SP3 S STK 4:00
4 x 25 on 1:00 finish } SP3 S STK 4:00
200 11:12 AM 4 x 50 on 1:00 drl &swm forming EN1 S STK 2:00
200 11:17 AM 1 x 200 on 3:30 Recovery/swim-down REC S CHO 1:45
ave,29"7-30"9-37"4
-29"7 to,2'07"7
11:22 AM Finish time. Total: 4,000 meters. Stress Value = 113
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Daily Workout [217] for Tuesday, August 11, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,200 9:45 AM 4 x 300 on 5:15 s,k,p,s by1t cho&IM REC D IM 1:45
500 10:07 AM 10 x 50 on 1:00 drl/IM your choice REC D IM 2:00
200 10:18 AM 4 x 50 on 2:00 IM ord,SP3 25~50cho SP3 S IM 4:00
100 10:27 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 10:30 AM 5 x 100 on 2:30 Back/form&spd ply EN1 S BK 2:30
100 10:44 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 10:47 AM 3 x 200 on 3:30 Individual Medley } 1x EN2 S IM 1:45
HR 140-160 des }
2 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
5 x 100 on 1:40 Freestyle HR150keep } EN2 S FR 1:40
400 11:09 AM 8 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
11:17 AM Finish time. Total: 4,200 meters. Stress Value = 39
Daily Workout [218] for Friday, August 21, 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 w-up/choice REC S CHO 1:30
900 6:46 PM 2 x 25 on :40 10m dash kick-ez } 1x SP3 K STK 2:40
1 x 250 on 4:30 kick&kick drill } REC K STK 1:48
2 x 25 on :40 10m max pull-ez } SP3 P STK 2:40
1 x 250 on 4:20 pull&stk drill } REC P STK 1:44
2 x 25 on :40 10m dash swim-ez } SP3 S STK 2:40
1 x 250 on 4:00 swim speed play } EN2 S STK 1:36
100 7:04 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 7:07 PM 20 x 100 on 1:20 Free/fast,hand-T EN3 S FR 1:20
Tachi-1'03"91
Ai-1'10"51
400 7:35 PM 8 x 50 on :50 Free&bk/recovery REC S FRB 1:40
1,200 7:43 PM 6 x 200 on 3:30 Individual Medley EN2 S IM 1:45
1-5des140-160 6ez-DR
400 8:05 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
8:12 PM Finish time. Total: 6,000 meters. Stress Value = 171
Daily Workout [219] for Sunday, August 23, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
500 8:00 AM 1 x 500 on 7:30 W-up/choice REC S CHO 1:30
500 8:09 AM 5 x 100 on 1:20 Free/50ez-50bld up EN1 S FR 1:20
300 8:17 AM 12 x 25 on :40 drl IM by3t 2ez-1fa EN1 D IM 2:40
600 8:26 AM 3 x 200 on 4:00 Individual Medley EN2 S IM 2:00
1-3des/form&turn
100 8:39 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 8:42 AM 10 x 50 on 1:00 Your Stroke/drl&swm EN1 D STK 2:00
100 8:53 AM 4 x 25 on 2:00 Surgical tubing MAX SP3 S STK 8:00
200 9:02 AM 8 x 25 on :40 forming choice EN1 S CHO 2:40
200 9:09 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
9:13 AM Finish time. Total: 3,000 meters. Stress Value = 34
Daily Workout [220] for Sunday, August 23, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
800 4:40 PM 4 x 200 on 3:30 W-up/choice REC S CHO 1:45
200 4:55 PM 8 x 25 on :40 STK&choice/drl&swm SP3 D STK 2:40
200 5:02 PM 4 x 50 on 1:00 Stroke des 3f-1hand EN2 S STK 2:00
200 5:07 PM 4 x 50 on 1:00 Stroke des 2f-2hand EN3 S STK 2:00
200 5:12 PM 4 x 50 on 1:00 Stroke des all hand SP1 S STK 2:00
200 5:17 PM 4 x 50 on 1:00 Individual Medley SP1 S IM 2:00
200 5:22 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
1,000 5:27 PM 5 x 200 on 3:30 Bk-IM-BK-Fr&rec/by1t EN1 S MIX 1:45
5:45 PM Finish time. Total: 3,000 meters. Stress Value = 73