Energy Analysis - Yardage Totals
            Total Meters Every 7 days for Senior IM'ers Group [1,7]
                  Monday 02/01/1999 through Sunday 02/28/1999
Cyc Date (1) REC  % (2) EN1  % (3) EN2  % (4) EN3  % (5) SP1  % (6) SP2  %
======== ========== ========== ========== ========== ========== ==========
02/01/1999   6,850 30  12,200 54   1,000  4       0  0   1,500  7     350  2
02/08/1999  19,075 27  35,650 51  10,150 15   3,100  4     200  0     200  0
02/15/1999  10,350 30  22,000 65       0  0     450  1       0  0     900  3
02/22/1999       0  0       0  0       0  0       0  0       0  0       0  0
Total     36,275 29  69,850 55  11,150  9   3,550  3   1,700  1   1,450  1
Average    9,068     17,462      2,787        887        425        362   

Cyc Date (7) SP3  %     Total
======== ========== =========
02/01/1999     800  4    22,700
02/08/1999   1,125  2    69,500
02/15/1999     300  1    34,000
02/22/1999       0  0         0
Total      2,225  2   126,200
Average      556       31,550
                Daily Workout [304] for Monday, February 1, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,200  6:00 PM   3 x 400 on 6:00 w-up/cho,fr-bk,IM          REC S MIX  1:30
 1,000  6:19 PM  20 x  50 on  :40 Free/4xhypo 2/25m          EN1 S FR   1:20
 2,200  6:34 PM   8 x 100 on 1:15 Free/pull padpv 3/25 } 2x  EN2 P FR   1:15
                  1 x 200 on 3:00 Butterfly/pull bldup }     EN1 P FLY  1:30
                  4 x  25 on  :40 scull choice         }     REC P CHO  2:40
   100  7:07 PM   1 x 100 on 3:00 Recovery/swim-down         REC S CHO  3:00
   500  7:11 PM  20 x  25 on  :30 Free/foot fast!            SP1 S FR   2:00
   400  7:22 PM  16 x  25 on  :25 Free/15foot 1hand fa       EN3 S FR   1:40
   300  7:30 PM  12 x  25 on  :20 Free/hand fast             EN3 S FR   1:20
   400  7:35 PM   4 x 100 on 1:45 Free/rec-drill down        REC D FR   1:45
   800  7:43 PM  16 x  50 on  :55 krls by2t 25ez-25fa        EN1 D FR   1:50
   100  7:59 PM   1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
 1,000  8:02 PM  20 x  50 on 1:00 Free/fast!!                SP1 S FR   2:00
   600  8:23 PM   4 x 100 on 1:15 Free               } 1x    EN2 S FR   1:15
                  1 x 200 on 3:00 Recovery/swim-down }       REC S CHO  1:30
        8:31 PM Finish time.  Total: 8,600 meters.  Stress Value = 246

                Daily Workout [303] for Monday, February 1, 1999
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 1,200  6:00 PM   3 x 400 on 6:00 w-up/cho,fr-bk,IM         REC S MIX  1:30
 1,000  6:19 PM  20 x  50 on  :40 Free/4xhypo 2/25m         EN1 S FR   1:20
   500  6:34 PM   8 x  25 on  :30 Stk/drill&swim  } 2x      REC D STK  2:00
                  1 x  50 on 1:00 Stk/point speed }         SP3 S STK  2:00
   100  6:45 PM   1 x 100 on 4:00 Recovery/swim-down        REC S CHO  4:00
   800  6:50 PM   4 x  25 on  :20 Stk/pace your 100m  } 2x  SP2 S STK  1:20
                                  1set foot/2set hand }               
                  4 x  50 on 1:00 Stk/rec-forming     }     REC S STK  2:00
                  1 x 100 on 4:00 Recovery/swim-down  }     REC S CHO  4:00
 1,000  7:10 PM  10 x 100 on 1:30 Pull/your choice          EN1 P CHO  1:30
   500  7:26 PM   5 x 100 on 1:45 Kick/your choice          EN1 K CHO  1:45
   100  7:36 PM   1 x 100 on 5:00 Recovery/swim-down        REC S CHO  5:00
   450  7:42 PM   1 x  50 on 2:00 Stk/Dive! max speed } 3x  SP2 S STK  4:00
                  1 x 100 on 3:00 Recovery/swim-down  }     REC S CHO  3:00
   500  7:58 PM   5 x 100 on 1:40 Recovery/swim-down        REC S CHO  1:40
   400  8:08 PM   8 x  50 on  :40 Free/HR 150               EN1 S FR   1:20
   150  8:15 PM   1 x 150 on 3:00 Recovery/swim-down        REC S CHO  2:00
        8:18 PM Finish time.  Total: 6,700 meters.  Stress Value = 75

               Daily Workout [305] for Tuesday, February 2, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,875  6:00 PM   4 x 100 on 1:25 w-up/free Left turn } 3x   REC S FR   1:25
                  3 x  75 on 1:10 Fly-Bk-Br by1t      }      EN1 S IM   1:33
   125  6:29 PM   5 x  25 on  :40 Free/no brs dash!          SP3 S FR   2:40
   500  6:34 PM   4 x  25 on  :20 Free/fast on foot    } 2x  EN3 S FR   1:20
                  3 x  50 on 1:00 Free/1dps-2turn dash }     SP3 S FR   2:00
   500  6:44 PM   5 x 100 on 1:30 Recovery/swim-down         REC S CHO  1:30
   500  6:53 PM  10 x  50 on  :35 fast! 400pace/hand         EN3 S FR   1:10
                                  Ai/2fa-1rest alt                     
   500  7:00 PM   5 x 100 on 1:20 des1500~400pace/hand       EN3 S FR   1:20
   500  7:08 PM   1 x 500 on 5:20 max!! your speed           SP1 S FR   1:04
   400  7:15 PM   8 x  50 on 1:00 Recovery/drill-down        REC S CHO  2:00
 1,000  7:24 PM   1 x 500 on 8:00 Fin/drill your cho  } 1x   EN1 D CHO  1:36
                 10 x  50 on  :50 fin/headup k&s 3xfa }      EN1 K FR   1:40
   100  7:42 PM   1 x 100 on 1:00 Fin/dash max speed         SP2 S FR   1:00
   400  7:44 PM   4 x 100 on 1:40 Recovery/swim-down         REC S CHO  1:40
 1,000  7:52 PM  10 x 100 on 1:30 Free/25fly jog             EN1 P FR   1:30
   400  8:08 PM   8 x  50 on  :55 Free/krls by2t 3.6fa       EN1 D FR   1:50
   200  8:17 PM   1 x 200 on 4:00 Recovery/swim-down         REC S CHO  2:00
        8:21 PM Finish time.  Total: 8,000 meters.  Stress Value = 187

               Daily Workout [306] for Tuesday, February 2, 1999
                           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 7:30 w-up/drill&swim         REC D CHO  1:30
 2,000  6:39 PM   3 x 100 on 1:30 Free         } 2x       EN1 S FR   1:30
                  4 x  75 on 1:10 Backstroke   }          EN1 S BK   1:33
                  6 x  50 on  :55 Breaststroke }          EN1 S BR   1:50
                  4 x  25 on  :30 Butterfly    }          EN1 S FLY  2:00
   300  7:14 PM   6 x  50 on 1:15 Your Stroke/point sp    SP3 S STK  2:30
   100  7:23 PM   1 x 100 on 3:00 Recovery/swim-down      REC S CHO  3:00
 1,200  7:27 PM   4 x  25 on  :45 Stk/12.5max tempo } 1x  SP3 S STK  3:00
                  6 x  50 on 1:00 Stk/fast!         }     SP1 S STK  2:00
                  4 x  25 on  :45 Stk/3sub-4ez      }     SP1 S STK  3:00
                  6 x  50 on 1:00 Stk/5fast-1ez     }     SP1 S STK  2:00
                  4 x  25 on  :45 Stk/drill         }     REC D STK  3:00
                  6 x  50 on 1:00 1ez-2fast alt     }     SP1 S STK  2:00
   400  7:55 PM   8 x  50 on  :55 Recovery/drill-down     REC D CHO  1:50
 1,000  8:04 PM  10 x 100 on 1:30 free&choice             EN1 P FR   1:30
   300  8:20 PM  12 x  25 on  :35 forming                 EN1 S CHO  2:20
   200  8:28 PM   1 x 200 on 4:00 Recovery/swim-down      REC S CHO  2:00
        8:32 PM Finish time.  Total: 6,000 meters.  Stress Value = 142

              Daily Workout [388] for Wednesday, February 3, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                          EGY T STK  PACE
====== ========  ======================================== === = ===  ====
   500  7:30 PM   1 x 500 on 7:00 w-up                    REC S CHO  1:24
 1,400  7:38 PM   4 x  25 on  :30 dolphin fr drill  } 2x  REC D FR   2:00
                  3 x 200 on 2:50 Individual Medley }     EN1 S IM   1:25
   100  8:00 PM   1 x 100 on 2:00 Recovery/swim-down      REC D CHO  2:00
   500  8:03 PM  10 x  50 on  :45 Free/2xdps 5xfast       EN1 S FR   1:30
 1,000  8:12 PM  10 x 100 on 1:15 Free/left turn          EN2 S FR   1:15
   100  8:26 PM   1 x 100 on 2:00 Recovery/swim-down      REC D CHO  2:00
    50  8:29 PM   1 x  50 on 2:00 Dive/max                SP2 S FR   4:00
   350  8:32 PM   7 x  50 on  :50 Recovery/swim-down      REC S CHO  1:40
        8:38 PM Finish time.  Total: 4,000 meters.  Stress Value = 46

              Daily Workout [307] for Wednesday, February 3, 1999
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                          EGY T STK  PACE
====== ========  ======================================== === = ===  ====
   500  7:00 PM   1 x 500 on 7:00 choice swim             REC S CHO  1:24
 1,400  7:08 PM   4 x  25 on  :30 dolphin free      } 2x  REC D FR   2:00
                  3 x 200 on 2:50 Individual Medley }     EN1 S IM   1:25
   100  7:30 PM   1 x 100 on 2:00 rec/drill               REC D CHO  2:00
   500  7:33 PM  10 x  50 on  :45 stk/2xdps,5xfast        EN1 S STK  1:30
 1,000  7:42 PM  10 x 100 on 1:15 Free                    EN2 S FR   1:15
   100  7:56 PM   1 x 100 on 2:00 rec/drill               REC D CHO  2:00
    50  7:59 PM   1 x  50 on 2:00 dive/stk                SP3 S STK  4:00
   350  8:02 PM   7 x  50 on  :50 Recovery/swim-down      REC S CHO  1:40
        8:08 PM Finish time.  Total: 4,000 meters.  Stress Value = 43

               Daily Workout [309] for Thursday, February 4, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,800  6:00 PM   3 x 400 on 5:30 choice            } 1x     EN1 S CHO  1:23
                  3 x 200 on 3:00 Individual Medley }        EN1 S IM   1:30
   200  6:27 PM   1 x 200 on 4:00 drill/free                 REC D FR   2:00
   500  6:32 PM  10 x  50 on  :50 K&swm/3xhead up fast } 1x  EN1 D FR   1:40
   500  6:42 PM  20 x  25 on  :20 Free/des 1500pace          EN3 S FR   1:20
   500  6:50 PM  10 x  50 on  :40 e/fx2,ezx1,fax1 alt        EN3 S FR   1:20
   500  6:58 PM   5 x 100 on 1:30 Free/fast 400pace          EN3 S FR   1:30
   200  7:07 PM   1 x 200 on 4:00 drill choice               REC D CHO  2:00
 2,000  7:12 PM   1 x 400 on 6:00 kick&swim IM  fin  } 2x    EN1 K IM   1:30
                  3 x 200 on 2:45 Free/side&swm fast }       EN2 D FR   1:23
   100  7:42 PM   1 x 100 on 3:00 Recovery/swim-down         REC S CHO  3:00
 1,500  7:46 PM   3 x 500 on 6:00 Free/400,300,200fa/e       EN2 P FR   1:12
   200  8:05 PM   1 x 200 on 4:00 Recovery/swim-down         REC S CHO  2:00
        8:09 PM Finish time.  Total: 8,000 meters.  Stress Value = 193

               Daily Workout [308] for Thursday, February 4, 1999
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                          EGY T STK  PACE
====== ========  ======================================== === = ===  ====
 1,800  6:30 PM   3 x 400 on 5:30 choice            } 1x  EN1 S CHO  1:23
                  3 x 200 on 3:00 Individual Medley }     EN1 S IM   1:30
   200  6:57 PM   1 x 200 on 4:00 stke                    REC D STK  2:00
   500  7:02 PM  10 x  50 on  :50 stk/3xfast  k&swm } 1x  EN1 K STK  1:40
   250  7:12 PM  10 x  25 on  :45 stk/10mMAX,ez~bldMAX    SP3 S STK  3:00
   250  7:21 PM   1 x 250 on 5:00 100drill/150swm         REC D CHO  2:00
   500  7:27 PM  10 x  50 on 1:00 stk/1fast-4ez alt       SP1 S STK  2:00
 1,000  7:38 PM  10 x 100 on 1:40 pull/choice             EN1 P CHO  1:40
 1,000  7:56 PM  20 x  50 on  :55 k&swm                   EN1 K CHO  1:50
   500  8:16 PM  10 x  50 on 1:00 Recovery/swim-down      REC S CHO  2:00
        8:26 PM Finish time.  Total: 6,000 meters.  Stress Value = 102

                Daily Workout [311] for Monday, February 8, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                           EGY T STK  PACE
====== ========  ========================================= === = ===  ====
 1,200  6:00 PM   3 x 400 on 5:45 w-up/choice              REC S CHO  1:26
 2,200  6:19 PM   4 x  25 on  :30 IM order by1set    } 4x  EN1 S IM   2:00
                  1 x 350 on 4:45 Free               }     EN2 S FR   1:21
                  1 x 100 on 2:00 Recovery/swim-down }     REC S CHO  2:00
 1,000  6:55 PM  10 x 100 on 1:30 Fin/krls by25 free       EN1 D FR   1:30
 1,200  7:11 PM   3 x 400 on 5:50 Fin/kick on bord des     EN2 K FR   1:28
   100  7:30 PM   1 x 100 on 2:00 Recovery/drill           REC D CHO  2:00
   500  7:33 PM   5 x 100 on 1:45 Free/kick fast!!!        EN3 K FR   1:45
   400  7:43 PM   4 x 100 on 1:30 Recovery/swim-down       REC S CHO  1:30
 1,600  7:50 PM   4 x 400 on 5:00 Free/pad-pv bldby100     EN2 P FR   1:15
 1,500  8:11 PM   3 x 500 on 6:15 Free  left turn          EN2 S FR   1:15
   300  8:31 PM   1 x 300 on 5:00 Recovery/drill           REC D CHO  1:40
        8:36 PM Finish time.  Total: 10,000 meters.  Stress Value = 174

                Daily Workout [310] for Monday, February 8, 1999
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                          EGY T STK  PACE
====== ========  ======================================== === = ===  ====
 1,200  6:00 PM   3 x 400 on 5:45 w-up/choice             REC S CHO  1:26
 1,600  6:19 PM   4 x  25 on  :30 IM order by1t     } 4x  EN1 S IM   2:00
                  1 x 300 on 4:45 IM/25drill&50swim }     EN1 D IM   1:35
   100  6:47 PM   1 x 100 on 2:00 Recovery/swim-down      REC S CHO  2:00
   600  6:50 PM  12 x  50 on  :55 Breast/k drl&dol-br     EN1 D BR   1:50
   400  7:02 PM   4 x 100 on 1:45 Breast/kick on bord     EN1 K BR   1:45
   400  7:10 PM  16 x  25 on  :30 Breast3t-choice1t       EN1 S BR   2:00
   100  7:19 PM   1 x 100 on 2:00 Recovery/drill          REC D CHO  2:00
 1,600  7:22 PM   4 x 400 on 5:30 Free/pad-pv form        EN1 P FR   1:23
   200  7:45 PM   8 x  25 on  :35 Free/drill              REC D FR   2:20
 1,500  7:51 PM   1 x 200 on 3:00 Individual Medley } 3x  EN1 S IM   1:30
                  3 x 100 on 1:30 Free/ez-forming   }     EN1 S FR   1:30
   300  8:15 PM   1 x 300 on 5:00 Recovery/swim-down      REC S CHO  1:40
        8:20 PM Finish time.  Total: 8,000 meters.  Stress Value = 67

               Daily Workout [313] for Tuesday, February 9, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 2,000  5:45 PM   2 x 1000 on 14:30 Warm-up/1tswm-2tfinK    REC S CHO  1:27
 1,000  6:15 PM   1 x  100 on  1:40 IM/drill          } 2x  EN1 D IM   1:40
                  1 x  400 on  5:50 Individual Medley }     EN1 S IM   1:28
 2,000  6:31 PM   5 x  400 on  5:30 Free300-Bk100 noPAD     EN2 P FR   1:23
 2,000  7:00 PM   1 x  200 on  2:30 pad.pv 1/7brs } 4x      EN2 P FR   1:15
                  3 x  100 on  1:30 All fast!!    }         EN3 P FR   1:30
   200  7:29 PM   8 x   25 on   :30 Recovery/drill          REC D CHO  2:00
 4,000  7:34 PM   1 x  500 on  6:15 Free/T-30 pace } 2x     EN2 S FR   1:15
                  1 x  400 on  5:00 Free/1500pace  }        EN2 S FR   1:15
                  1 x  300 on  3:45 Free/800pace   }        EN3 S FR   1:15
                  1 x  200 on  2:30 Free/400half   }        EN3 S FR   1:15
                  1 x  100 on  1:30 Free/200half   }        EN3 S FR   1:30
                 10 x   50 on   :45 Free-Bk/ez     }        REC S FRB  1:30
   300  8:28 PM   1 x  300 on  5:00 Recovery/drill-down     REC D CHO  1:40
        8:33 PM Finish time.  Total: 11,500 meters.  Stress Value = 271

               Daily Workout [312] for Tuesday, February 9, 1999
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                               EGY T STK  PACE
====== ========  ============================================= === = ===  ====
 1,000  6:00 PM   1 x 1000 on 15:00 Warm-up                    REC S CHO  1:30
 1,000  6:16 PM   1 x  400 on  5:50 Individual Medley } 2x     EN1 S IM   1:28
                  1 x  100 on  1:40 IM/drill          }        EN1 D IM   1:40
 2,000  6:32 PM   5 x  400 on  5:30 Free400-Bk100 noPAD        EN1 P FRB  1:23
 2,000  7:01 PM   1 x  200 on  2:30 pad.pv  1/7brs       } 4x  EN2 P FR   1:15
                  3 x  100 on  1:30 e/fa50,fa/e50,100fa! }     EN2 P FR   1:30
   200  7:30 PM   8 x   25 on   :30 Recovery/drill             REC D CHO  2:00
 2,000  7:35 PM  20 x  100 on  1:30 Backstroke/desby5t         EN2 S BK   1:30
                                    4swim(des)+1drlswm                   
   100  8:06 PM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
   500  8:09 PM  10 x   50 on   :45 fin/BK drill&swim          EN1 D BK   1:30
 1,200  8:18 PM   3 x  400 on  5:30 Free/EN2-EN1-recover       EN1 S FR   1:23
        8:35 PM Finish time.  Total: 10,000 meters.  Stress Value = 140

              Daily Workout [315] for Wednesday, February 10, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,000  6:00 PM  10 x 100 on 1:25 w-up/1x1:30 2x1:20         EN1 S CHO  1:25
 2,000  6:16 PM   4 x  50 on  :50 IM/order drill&swm } 4x    EN1 D IM   1:40
                  1 x 100 on 1:30 Free/Head up swim  }       EN1 D FR   1:30
                  1 x 200 on 3:10 Im/order 200swim   }       EN1 S IM   1:35
   100  6:49 PM   1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
 1,200  6:52 PM   3 x 400 on 6:00 Fin/sideK&S,frK,dolK       EN1 K MIX  1:30
   800  7:11 PM   8 x 100 on 1:30 Fin/frKonB 3fa-1ez         EN2 K FR   1:30
   300  7:24 PM  12 x  25 on  :30 Fly/1drill,3fast           EN3 S FLY  2:00
   100  7:31 PM   1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
 1,000  7:34 PM   4 x 100 on 1:40 Free/Kick fast 1:30  } 2x  EN3 K FR   1:40
                  4 x  25 on  :30 1,4ezS-2,3dashGK1brs }     EN3 K FR   2:00
   100  7:53 PM   1 x 100 on 2:00 Recovery/kick drill        REC D CHO  2:00
 2,500  7:56 PM   1 x 400 on 6:00 Free/T-30pace      } 1x    EN2 S FR   1:30
                  1 x 300 on 5:00 Free/800or1500pace }       EN3 S FR   1:40
                  1 x 200 on 4:00 Free/400half       }       EN3 S FR   2:00
                  1 x 100 on 3:00 Free/200half       }       SP1 S FR   3:00
                  1 x 100 on 1:15 Free/ez            }       EN1 S FR   1:15
                  1 x 200 on 2:30 Free/160           }       EN2 S FR   1:15
                  1 x 300 on 3:45 Free/170           }       EN2 S FR   1:15
                  1 x 400 on 5:00 Free/180           }       EN3 S FR   1:15
                  1 x 500 on 6:15 Free/190           }       EN3 S FR   1:15
   400  8:34 PM   4 x 100 on 1:40 Recovery/swim-down         REC S CHO  1:40
        8:41 PM Finish time.  Total: 9,500 meters.  Stress Value = 272

              Daily Workout [314] for Wednesday, February 10, 1999
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 1,000  6:00 PM  10 x 100 on 1:25 W-UP/1x1:30 2x1:20        EN1 S CHO  1:25
 2,000  6:16 PM   4 x  50 on  :50 IM/order drill&swim } 4x  EN1 D IM   1:40
                  1 x 100 on 1:30 Individual Medley   }     EN1 S IM   1:30
                  1 x 200 on 3:10 IM/order 200swim    }     EN1 S IM   1:35
   100  6:49 PM   1 x 100 on 2:00 Recovery/swim-down        REC S CHO  2:00
 1,200  6:52 PM   3 x 400 on 6:00 Fin/sideK&S,BkK,dolK      EN1 K MIX  1:30
   800  7:11 PM   8 x 100 on 1:30 Fin/1-3FlyKdes,4cho       EN2 K FLY  1:30
   300  7:24 PM  12 x  25 on  :30 Fly/3drl,1fast            EN2 D FLY  2:00
   100  7:31 PM   1 x 100 on 2:00 Recovery/drill            REC D FLY  2:00
   200  7:34 PM   8 x  25 on 1:00 Long tube/ez&sprint       SP3 S FLY  4:00
   200  7:43 PM   4 x  50 on 2:00 Long tube/80stk&rest      EN2 S FRB  4:00
 2,000  7:52 PM   4 x  25 on  :30 1.3setIM/2.4setBK } 4x    EN2 S IM   2:00
                                  good-stroke!      }                 
                  1 x 400 on 5:45 Free/ez-form      }       EN1 S FR   1:26
   200  8:24 PM   1 x 200 on 3:00 drill choice              REC D CHO  1:30
   400  8:28 PM   4 x 100 on 1:40 Recovery/swim-down        REC S CHO  1:40
                                  2/11 8:30-11:00                     
                                  12:00-2:00,3:00-5:00                
        8:36 PM Finish time.  Total: 8,500 meters.  Stress Value = 110

              Daily Workout [317] for Thursday, February 11, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 2,000  9:00 AM  4 x 500 on 8:00 w-up/skps400ch-100IM       REC D CHO  1:36
 1,600  9:33 AM  4 x  25 on  :30 1xIMorder:20/2xch:30 } 4x  EN2 S IM   2:00
                 1 x 100 on 1:15 1.3setfr/2.4setbk    }     EN3 S FRB  1:15
                 1 x 200 on 3:00 Free/ez              }     REC S FR   1:30
    50  9:59 AM  1 x  50 on 1:00 Recovery/swim-down         REC S CHO  2:00
 2,000 10:01 AM  1 x 500 on 6:15 Free              } 1x     EN2 P FR   1:15
                 1 x 400 on 5:00 Free              }        EN2 P FR   1:15
                 1 x 300 on 3:45 Free              }        EN3 P FR   1:15
                 1 x 200 on 2:30 Free              }        EN3 P FR   1:15
                 1 x 100 on 1:15 Free              }        EN3 P FR   1:15
                 1 x 500 on 7:00 Free15stkdps,bkez }        REC P FRB  1:24
    50 10:28 AM  1 x  50 on 1:00 Recovery/swim-down         REC S CHO  2:00
 2,000 10:30 AM  4 x 100 on 1:20 Free } 2x                  EN2 S FR   1:20
                 3 x 100 on 1:15 Free }                     EN3 S FR   1:15
                 2 x 100 on 1:10 Free }                     EN3 S FR   1:10
                 1 x 100 on 2:00 Free }                     EN3 S FR   2:00
   300 10:58 AM  1 x 300 on 5:00 Recovery/swim-down         REC S CHO  1:40
       11:03 AM Finish time.  Total: 8,000 meters.  Stress Value = 191

              Daily Workout [319] for Thursday, February 11, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
 1,600 12:20 PM  10 x   50 on   :45 Warm-up           } 1x    REC S CHO  1:30
                  3 x  200 on  2:50 Individual Medley }       EN1 S IM   1:25
                  1 x  500 on  6:00 Free              }       EN3 S FR   1:12
 1,200 12:43 PM   3 x  400 on  6:00 Y,fin/sidek,BkK,HupK      EN1 K MIX  1:30
   800  1:02 PM   4 x  200 on  2:55 R,fin/kick onB des!       EN2 K FR   1:28
   100  1:15 PM   1 x  100 on  2:00 Recovery/swim-down        REC S CHO  2:00
 2,100  1:18 PM   1 x  100 on  1:30 Individual Medley   } 3x  EN1 S IM   1:30
                  1 x  200 on  2:40 Freestyle/left brs. }     EN1 S FR   1:20
                  1 x  100 on  1:30 Fly,Bk,Br by1t      }     EN2 S IM   1:30
                  1 x  300 on  4:00 Freestyle,left turn }     EN1 S FR   1:20
 1,000  1:48 PM   1 x 1000 on 12:30 Free/neg by200            EN2 P FR   1:15
   200  2:02 PM   1 x  200 on  3:00 Recovery/swim-down        REC S CHO  1:30
        2:05 PM Finish time.  Total: 7,000 meters.  Stress Value = 119

              Daily Workout [325] for Thursday, February 11, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                         EGY T STK  PACE
====== ========  ======================================= === = ===  ====
 1,000  3:00 PM  20 x  50 on  :45 3cho-1fr               REC S CHO  1:30
   400  3:16 PM  16 x  25 on  :30 Free/Krlsby4t 2xfast   EN2 D FR   2:00
   100  3:25 PM   4 x  25 on  :45 Fr/15ez-10fa noBRS     SP3 S FR   3:00
   500  3:29 PM  10 x  50 on  :45 Recovery/swim-down     REC S CHO  1:30
 1,000  3:38 PM   4 x 250 on 3:10 Free                   EN1 S FR   1:16
 1,000  3:52 PM   4 x  50 on  :45 Fin/B.kick fast  } 2x  EN2 K FR   1:30
                  1 x 100 on 1:40 Fin/free drill   }     REC D FR   1:40
                  1 x 200 on 3:00 Fin/swm position }     EN1 S FR   1:30
   100  4:09 PM   1 x 100 on 3:00 Recovery/swim-down     REC S CHO  3:00
   600  4:13 PM   3 x 200 on 3:00 Free/fast              EN3 S FR   1:30
   500  4:23 PM   1 x 500 on 9:00 Recovery/swim-drill    REC D CHO  1:48
   500  4:33 PM  10 x  50 on  :40 Free/fast              EN3 S FR   1:20
   500  4:41 PM   1 x 500 on 9:00 Recovery/swim-down     REC S CHO  1:48
   400  4:51 PM   4 x 100 on 1:10 Free/fast!!            EN3 S FR   1:10
   400  4:57 PM   8 x  50 on  :50 Recovery/swim-down     REC S CHO  1:40
        5:04 PM Finish time.  Total: 7,000 meters.  Stress Value = 136

              Daily Workout [316] for Thursday, February 11, 1999
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 2,000  9:00 AM   4 x 500 on 8:00 w-up/skps400ch-100IM       REC D CHO  1:36
 1,600  9:33 AM   4 x  25 on  :25 1xIMorder:20/2xch:30 } 4x  EN2 S IM   1:40
                  1 x 100 on 1:15 1setFR/2setBK        }     EN3 S FRB  1:15
                  1 x 200 on 3:00 Free/ez              }     REC S FR   1:30
   200  9:58 AM   4 x  50 on 1:00 dragPULL~dolphinFREE       EN1 D FR   2:00
   400 10:03 AM   4 x 100 on 1:30 Recovery/swim-down         REC S CHO  1:30
   500 10:10 AM  20 x  25 on  :30 Fin/6kickdrl,4swm fa       EN2 D FLY  2:00
   500 10:21 AM  10 x  50 on 1:00 Fin/1xdrl&U,Wk by25        EN2 D BK   2:00
                                  2x10mtempo0,9sec&ez                  
   500 10:32 AM   5 x 100 on 1:45 BR/4k-3k-2k-swm by25       EN2 D BR   1:45
 1,000 10:42 AM   5 x 200 on 2:45 FR/sidestk-dps&bld25       EN2 D FR   1:23
   300 10:57 AM   1 x 300 on 5:00 Recovery/swim-down         REC S CHO  1:40
       11:02 AM Finish time.  Total: 7,000 meters.  Stress Value = 92

              Daily Workout [318] for Thursday, February 11, 1999
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,500 12:20 PM  10 x  50 on  :45 Warm-up           } 1x     REC S CHO  1:30
                  3 x 200 on 2:50 Individual Medley }        EN1 S IM   1:25
                  1 x 400 on 6:00 Free              }        EN1 S FR   1:30
 1,000 12:43 PM  10 x 100 on 1:40 2IM,2BR,1cho altonPV       EN1 P IM   1:40
 1,500  1:01 PM   4 x  50 on  :50 Breaststroke/pad,pv } 3x   EN1 P BR   1:40
                  3 x 100 on 1:20 Free/15stk&1/7brs   }      EN1 P FR   1:20
   500  1:24 PM  10 x  50 on  :55 Breaststroke/desby2t       EN2 S BR   1:50
   500  1:35 PM   1 x 500 on 8:00 kick/Br&choice mix         EN1 K BR   1:36
   100  1:44 PM   1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
   700  1:47 PM   1 x 100 on 1:30 Individual Medley    } 1x  EN1 S IM   1:30
                  1 x 150 on 2:15 Backstroke           }     EN1 S BK   1:30
                  1 x 200 on 3:00 Breaststroke         }     EN1 S BR   1:30
                  1 x 250 on 3:45 Freestyle/200ez-50fa }     EN2 S FR   1:30
   200  1:59 PM   1 x 200 on 4:00 Recovery/swim-down         REC S CHO  2:00
        2:03 PM Finish time.  Total: 6,000 meters.  Stress Value = 65

              Daily Workout [320] for Thursday, February 11, 1999
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                          EGY T STK  PACE
====== ========  ======================================== === = ===  ====
 1,000  3:00 PM  20 x  50 on  :45 3cho:45/1fr:40 alt      REC S CHO  1:30
   400  3:16 PM  16 x  25 on  :30 Free/KRLSby4t 2xfast    EN2 D FR   2:00
   100  3:25 PM   4 x  25 on  :45 Fr/15mEZ-10mFa,noBRS    SP3 S FR   3:00
   500  3:29 PM  10 x  50 on  :45 Recovery/swim-down      REC S CHO  1:30
 1,000  3:38 PM   4 x 250 on 3:10 Free                    EN1 P FR   1:16
 1,000  3:52 PM   4 x  50 on  :40 Fin/B.kick fast   } 2x  EN2 K FR   1:20
                  1 x 100 on 1:40 Fin/free drill    }     REC D FR   1:40
                  1 x 200 on 3:00 Fin/swim position }     EN1 S FR   1:30
   100  4:08 PM   1 x 100 on 3:00 Recovery/swim-down      REC S CHO  3:00
   600  4:12 PM   3 x 200 on 3:00 Free/fast!              EN3 S FR   1:30
   500  4:22 PM   1 x 500 on 9:00 Recovery/swim&drill     REC D CHO  1:48
   500  4:32 PM  10 x  50 on  :40 Free/fast!!             EN3 S FR   1:20
   500  4:40 PM   1 x 500 on 9:00 Recovery/swim&drill     REC D CHO  1:48
   400  4:50 PM   4 x 100 on 1:10 Free/fast!!!            EN3 S FR   1:10
   400  4:56 PM   8 x  50 on  :50 Recovery/swim-down      REC S CHO  1:40
        5:03 PM Finish time.  Total: 7,000 meters.  Stress Value = 136

               Daily Workout [322] for Friday, February 12, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 2,100  6:30 PM  1 x 500 on 7:00 w-up/swim      } 1x        REC S CHO  1:24
                 5 x 100 on 1:30 25drill~75swim }           REC D CHO  1:30
                 1 x 600 on 7:00 Pull/free      }           EN2 P FR   1:10
                 5 x 100 on 1:30 1.3.5cho/2.4IM }           REC S IM   1:30
 1,400  7:00 PM  7 x 200 on 2:30 Free/2:15or:25~des         EN3 P FR   1:15
   100  7:19 PM  1 x 100 on 2:00 drill/dragPULL75&ez        SP3 D FLY  2:00
 1,500  7:22 PM  1 x 200 on 3:00 Y.fin/drill       } 3x     EN1 D CHO  1:30
                 3 x 100 on 1:25 Y.fin/B.kick fast }        EN2 K FR   1:25
   100  7:45 PM  1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
 1,800  7:48 PM  1 x 200 on 2:45 Individual Medley fa } 3x  EN3 S IM   1:23
                 1 x  50 on  :45 Recovery/swim-down   }     REC S CHO  1:30
                 3 x 100 on 1:10 fast,Ai-100-50-100   }     EN3 S FR   1:10
                 1 x  50 on 1:00 Recovery/swim-down   }     REC S CHO  2:00
   200  8:13 PM  1 x 200 on 5:00 Recovery/swim-down         REC S CHO  2:30
   200  8:19 PM  1 x 200 on 4:00 Dive max speed             SP2 S FR   2:00
   600  8:24 PM  6 x 100 on 1:40 Recovery/160~down          REC S CHO  1:40
        8:34 PM Finish time.  Total: 8,000 meters.  Stress Value = 257

               Daily Workout [321] for Friday, February 12, 1999
                           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 500 on 7:00 w-up/swim      } 1x     REC S CHO  1:24
                  5 x 100 on 1:30 25drill~75swim }        REC D CHO  1:30
                  1 x 500 on 7:00 pull/free-Bk   }        REC P FRB  1:24
                  5 x 100 on 1:30 1.3.5cho/2.4IM }        EN1 S IM   1:30
   800  7:00 PM   4 x 200 on 3:10 Fin/IM order by1t       EN1 D IM   1:35
   200  7:14 PM   8 x  25 on 1:00 Fin/Max sp! Fly         SP3 S FLY  4:00
   500  7:23 PM  10 x  50 on  :45 Recovery/swim-down      REC S CHO  1:30
 1,000  7:32 PM   3 x  50 on  :45 IM order/good stk } 4x  EN1 S IM   1:30
                  1 x 100 on 1:45 Backstroke/ez     }     REC S BK   1:45
   100  7:49 PM   1 x 100 on 2:00 Recovery/drill          REC D CHO  2:00
 1,500  7:52 PM   5 x 300 on 4:00 Free/HR150~160          EN1 S FR   1:20
   200  8:13 PM   1 x 200 on 5:00 Recovery/swim-down      REC S CHO  2:30
   200  8:19 PM   1 x 200 on 4:00 Dive! max speed         SP2 S FR   2:00
   500  8:24 PM   5 x 100 on 1:45 Recovery/150~down       REC S CHO  1:45
        8:33 PM Finish time.  Total: 7,000 meters.  Stress Value = 68

               Daily Workout [324] for Sunday, February 14, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
   600 10:00 AM   1 x  600 on  9:00 Warm-up                 REC S CHO  1:30
 1,600 10:10 AM   4 x   25 on   :30 drill             } 4x  REC D CHO  2:00
                  1 x  100 on  1:30 Individual Medley }     EN1 S IM   1:30
                  1 x  200 on  2:45 Free              }     EN1 S FR   1:23
   500 10:36 AM  20 x   25 on   :20 Free/fast foot 15'5     EN3 S FR   1:20
   500 10:44 AM  10 x   50 on  1:00 Free,4fa-1ez/fa noBR    SP1 S FR   2:00
   500 10:55 AM   5 x  100 on  1:10 Free/fast hand 1'04"    EN3 S FR   1:10
   500 11:02 AM  20 x   25 on   :30 Free/7fa-1ez-5fa-1ez    SP1 S FR   2:00
                                    3fa-1ez-1fa-1ez                   
   300 11:13 AM   3 x  100 on  1:40 Recovery/drill          REC D CHO  1:40
 1,000 11:19 AM   1 x 1000 on 15:00 Free/pull pv,t-30       EN2 P FR   1:30
 1,500 11:35 AM   3 x  500 on  8:30 Free/50pace~des         EN2 K FR   1:42
   200 12:02 PM   1 x  200 on  4:00 Recovery/swim-down      REC S CHO  2:00
       12:06 PM Finish time.  Total: 7,200 meters.  Stress Value = 222

               Daily Workout [327] for Sunday, February 14, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,000  2:00 PM  10 x 100 on 1:30 w-up                       REC S CHO  1:30
 2,000  2:16 PM   1 x 200 on 3:30 IMord by1set STKdrl } 4x   EN1 D IM   1:45
                  1 x 200 on 3:30 "      kick drl     }      EN1 D IM   1:45
                  4 x  25 on  :30 "    swm sub~fast   }      EN3 S IM   2:00
   100  2:53 PM   1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
 2,175  2:56 PM   1 x 200 on 3:00 IM order bld-up      } 3x  EN1 P IM   1:30
                  1 x 100 on 1:30 Backstroke           }     EN1 P BK   1:30
                  1 x 400 on 5:30 Free  15stk under/25 }     EN1 P FR   1:23
                  1 x  25 on 1:00 drill&scull choice   }     REC D CHO  4:00
   125  3:30 PM   1 x 125 on 3:00 25max~rec/swm-down         SP3 S FR   2:24
 1,600  3:34 PM   4 x 400 on 6:00 Fin/sideK&choiceK          EN1 K CHO  1:30
   600  3:59 PM  12 x  50 on 1:00 FinK&swim orderby3t        EN1 K IM   2:00
   100  4:12 PM   1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
 1,500  4:15 PM   5 x 300 on 4:15 Free/rec&spd-play          EN1 S FR   1:25
   300  4:38 PM   6 x  50 on 1:00 Recovery/swim-down         REC S CHO  2:00
        4:44 PM Finish time.  Total: 9,500 meters.  Stress Value = 113

               Daily Workout [323] for Sunday, February 14, 1999
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
   600 10:00 AM   1 x  600 on  9:00 w-up                     REC S CHO  1:30
 1,600 10:10 AM   4 x   25 on   :30 drill             } 4x   REC D CHO  2:00
                  1 x  100 on  1:30 Individual Medley }      EN1 S IM   1:30
                  1 x  200 on  2:45 Free              }      EN1 S FR   1:23
   200 10:36 AM   8 x   25 on   :45 Bk/krls by2t ez/10sp     SP3 D STK  3:00
 1,000 10:43 AM   1 x   50 on  1:00 Bk/point(cho)speed } 4x  SP3 S STK  2:00
                  4 x   25 on   :30 drill              }     REC D STK  2:00
                  1 x  100 on  2:00 Recovery/swim-down }     REC S CHO  2:00
   100 11:04 AM   4 x   25 on  1:15 BK/max sp!               SP3 S STK  5:00
   200 11:10 AM   4 x   50 on  1:15 Bk/fast!                 SP1 S STK  2:30
   400 11:16 AM   4 x  100 on  1:15 Bk/fast!                 EN3 S STK  1:15
   400 11:22 AM   4 x  100 on  1:30 Recovery/swim-down       REC S CHO  1:30
 1,000 11:29 AM   1 x 1000 on 15:00 Pull/your choice         EN1 P CHO  1:30
   400 11:45 AM   4 x  100 on  1:10 Free                     EN3 S FR   1:10
   600 11:51 AM  12 x   50 on   :50 Recovery/swim-down       REC S CHO  1:40
       12:01 PM Finish time.  Total: 6,500 meters.  Stress Value = 117

               Daily Workout [326] for Sunday, February 14, 1999
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,000  2:00 PM  10 x 100 on 1:30 w-up/choice                REC S CHO  1:30
 2,000  2:16 PM   1 x 200 on 3:30 IMord by1set STk drl } 4x  EN1 D IM   1:45
                  1 x 200 on 3:30 "       Kick drl     }     EN1 D IM   1:45
                  4 x  25 on  :30 "       swm sub~fast }     EN3 S IM   2:00
   100  2:53 PM   1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
 2,175  2:56 PM   1 x 200 on 3:00 IM order bld-up      } 3x  EN1 P IM   1:30
                  1 x 100 on 1:30 Backstroke           }     EN1 P BK   1:30
                  1 x 400 on 5:30 Free  15stk under/25 }     EN1 P FR   1:23
                  1 x  25 on 1:00 drill&scull choice   }     REC D CHO  4:00
   125  3:30 PM   1 x 125 on 3:00 25max~rec/swm-down         SP3 S CHO  2:24
 1,600  3:34 PM   4 x 400 on 6:00 Fin/sidek&choicek          EN1 K CHO  1:30
   600  3:59 PM  12 x  50 on 1:00 FinK&swim orderby3t        EN1 K IM   2:00
   100  4:12 PM   1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
 1,500  4:15 PM   5 x 300 on 4:15 Free/rec&spd-play          EN1 S FR   1:25
   300  4:38 PM   6 x  50 on 1:00 Recovery/swim-down         REC S CHO  2:00
        4:44 PM Finish time.  Total: 9,500 meters.  Stress Value = 113

               Daily Workout [329] for Monday, February 15, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 1,200  6:00 PM   3 x 400 on 6:00 w-up/choice               REC S CHO  1:30
   900  6:19 PM   4 x  25 on  :30 drill/choice      } 4x    REC D CHO  2:00
                  1 x 100 on 2:00 Individual Medley }       EN1 S IM   2:00
                  1 x  25 on  :30 Free/sprint       }       SP3 S FR   2:00
   400  6:38 PM   8 x  50 on  :45 Free/pace&rec             EN2 S FR   1:30
 2,000  6:45 PM  20 x 100 on 1:10 Free/fast!fight!!         SP1 S FR   1:10
                                  Ai/4x50fa-rest alt                  
                                  all hand touch                      
   500  7:10 PM  10 x  50 on  :50 Recovery/swim-down        REC S CHO  1:40
   800  7:20 PM  16 x  50 on  :50 Free/25krls-25dps         REC D FR   1:40
 1,000  7:35 PM   2 x 500 on 7:30 Fins/kick drill           EN1 K CHO  1:30
 2,000  7:51 PM   4 x  25 on  :30 Not free-fly,bk,br  } 4x  EN1 P IM   2:00
                  2 x 200 on 2:40 Free/100dps-100hypo }     EN1 P FR   1:20
   500  8:22 PM  10 x  50 on  :50 Free/good stk-rec         REC S FR   1:40
        8:31 PM Finish time.  Total: 9,300 meters.  Stress Value = 227

               Daily Workout [328] for Monday, February 15, 1999
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                          EGY T STK  PACE
====== ========  ======================================== === = ===  ====
 1,200  6:00 PM   3 x 400 on 6:00 w-up/choice             REC S CHO  1:30
   900  6:19 PM   4 x  25 on  :30 drill/choice      } 4x  REC D CHO  2:00
                  1 x 100 on 2:00 Individual Medley }     EN1 S IM   2:00
                  1 x  25 on  :30 Backstroke/sprint }     SP3 S STK  2:00
   100  6:38 PM   1 x 100 on 2:00 Recovery/drill          REC D CHO  2:00
   500  6:41 PM  10 x  50 on  :45 Backstroke/good stk     EN1 S STK  1:30
   800  6:50 PM   4 x 200 on 3:00 Individual Medley       EN1 S IM   1:30
 1,600  7:03 PM   4 x 400 on 5:30 Freestyle/spd-play      EN1 S FR   1:23
   100  7:26 PM   1 x 100 on 2:00 Recovery/drill          REC D CHO  2:00
 1,000  7:29 PM  10 x 100 on 1:45 Kick your choice        EN1 K CHO  1:45
 1,500  7:48 PM  15 x 100 on 1:30 Free-Bk/good stk        EN1 P FRB  1:30
   300  8:12 PM  12 x  25 on  :30 forming~recovery        REC S CHO  2:00
                                  stretch&care                      
        8:19 PM Finish time.  Total: 8,000 meters.  Stress Value = 68

               Daily Workout [331] for Tuesday, February 16, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                      EGY T STK  PACE
====== ========  ==================================== === = ===  ====
 4,000  6:00 PM  1 x 4000 on 75:00 Free training      EN2 S CHO  1:53
 1,500  7:16 PM  3 x  500 on 10:00 Free max sp2!!     SP2 S FR   2:00
 2,500  7:47 PM  1 x 2500 on 45:00 Recovery/swim-down REC S CHO  1:48
        8:32 PM Finish time.  Total: 8,000 meters.  Stress Value = 253

               Daily Workout [330] for Tuesday, February 16, 1999
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                      EGY T STK  PACE
====== ========  ==================================== === = ===  ====
 2,500  6:00 PM  1 x 2500 on 75:00 free training      EN1 S CHO  3:00
   300  7:16 PM  3 x  100 on 10:00 Backstroke/max!sp2 SP2 S STK 10:00
 2,200  7:47 PM  1 x 2200 on 45:00 Recovery/swim-down REC S CHO  2:03
        8:32 PM Finish time.  Total: 5,000 meters.  Stress Value = 61

              Daily Workout [333] for Wednesday, February 17, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 1,000  6:00 PM   1 x 1000 on 15:00 w-up                    REC S CHO  1:30
   500  6:16 PM  10 x   50 on   :50 IM+Br/kick&swim         EN1 K IM   1:40
 1,200  6:26 PM   3 x  400 on  6:00 fins on / } 1x          EN1 K CHO  1:30
   100  6:45 PM   1 x  100 on  2:00 Recovery/swim-down      REC S CHO  2:00
 2,700  6:48 PM  10 x   50 on   :50 Br                } 1x  EN1 S BR   1:40
                  3 x  200 on  2:45 Individual Medley }     EN1 S IM   1:23
                  4 x  400 on  5:30 Free              }     EN1 S FR   1:23
   100  7:28 PM   1 x  100 on  2:00 Recovery/swim-down      REC S CHO  2:00
 2,000  7:31 PM  20 x  100 on  1:30 Im-Bk-Fr-25Br75Fr 5t    EN1 S IM   1:30
   200  8:02 PM   8 x   25 on   :30 scull/br                EN1 D BR   2:00
   200  8:07 PM   1 x  200 on  4:00 Recovery/swim-down      REC S CHO  2:00
        8:11 PM Finish time.  Total: 8,000 meters.  Stress Value = 73

              Daily Workout [332] for Wednesday, February 17, 1999
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 1,000  6:00 PM   1 x 1000 on 15:00 w-up                    REC S CHO  1:30
   500  6:16 PM  10 x   50 on   :50 Kick&Swim/br+IM         EN1 D BR   1:40
 1,200  6:26 PM   3 x  400 on  6:00 kick&drill/Fins on      EN1 K CHO  1:30
   100  6:45 PM   1 x  100 on  2:00 Recovery/swim-down      REC S CHO  2:00
 2,700  6:48 PM  10 x   50 on   :50 Breaststroke      } 1x  EN1 S BR   1:40
                  3 x  200 on  2:45 Individual Medley }     EN1 S IM   1:23
                  4 x  400 on  5:30 Free              }     EN1 S FR   1:23
   100  7:28 PM   1 x  100 on  2:00 Recovery/swim-down      REC S CHO  2:00
 2,000  7:31 PM  20 x  100 on  1:30 IM-Bk-FR-25br75fr 5t    EN1 P IM   1:30
   200  8:02 PM   8 x   25 on   :30 scull/br                EN1 D BR   2:00
   200  8:07 PM   1 x  200 on  4:00 Recovery/swim-down      REC S CHO  2:00
        8:11 PM Finish time.  Total: 8,000 meters.  Stress Value = 73

              Daily Workout [335] for Thursday, February 18, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,200  6:00 PM   4 x 300 on 5:00 skps/by1t choice           REC S CHO  1:40
 1,000  6:21 PM   1 x 400 on 6:00 fins/kick dolphin   } 1x   EN1 K FLY  1:30
                 12 x  50 on  :55 IM/kdrl,sdrl,swm 3t }      EN1 D IM   1:50
   200  6:39 PM   8 x  25 on  :45 by2t/20mSP3~stm-line       SP3 S IM   3:00
   500  6:46 PM  10 x  50 on 1:00 2kfly-fr/fr-1kfly/         EN1 S FLY  2:00
                                  1/2brsFly by1t                       
   100  6:57 PM   1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
 2,100  7:00 PM   6 x  25 on  :30 dps-sub-nobrs by1set } 3x  EN3 S FR   2:00
                  4 x 100 on 1:30 en2-en1-rec by1set   }     EN1 S FR   1:30
                  1 x 150 on 3:00 Recovery/swim-down   }     REC S FR   2:00
   200  7:37 PM   8 x  25 on  :30 Recovery/drill             REC D CHO  2:00
   600  7:42 PM   3 x 200 on 3:30 Individual Medley          EN1 K IM   1:45
   400  7:54 PM   8 x  50 on  :45 kick&swim                  EN1 K FR   1:30
   600  8:01 PM   3 x 200 on 3:00 Individual Medley          EN1 P IM   1:30
   400  8:11 PM   8 x  50 on  :45 pull                       EN1 P FR   1:30
   400  8:18 PM   4 x 100 on 1:30 fast!T-1'03/A-1'07         EN3 S FR   1:30
   300  8:25 PM   1 x 300 on 5:00 Recovery/swim-down         REC S CHO  1:40
        8:30 PM Finish time.  Total: 8,000 meters.  Stress Value = 117

              Daily Workout [334] for Thursday, February 18, 1999
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,200  6:00 PM   4 x 300 on 5:00 SKPS/by1t choice           REC D CHO  1:40
 1,000  6:21 PM   1 x 400 on 6:00 Fins/kick dolphin    } 1x  EN1 K FLY  1:30
                 12 x  50 on  :55 IM by3t/kdrl,Sdrl,sw }     EN1 S IM   1:50
   200  6:39 PM   8 x  25 on  :45 by2t/20mSP3~stm-line       SP3 S IM   3:00
   500  6:46 PM  10 x  50 on 1:00 2kfly-fr/fr-1kfly/         EN1 S FLY  2:00
                                  1/2brsFly by1t                       
   100  6:57 PM   1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
 2,100  7:00 PM   6 x  25 on  :30 DPS-SUB-SP3 by1set } 3x    EN3 S FR   2:00
                  4 x 100 on 1:30 EN2-EN1-REC by1set }       EN1 S FR   1:30
                  1 x 150 on 3:00 Recovery/swim-down }       REC S FR   2:00
   200  7:37 PM   8 x  25 on  :30 Recovery/drill             REC D CHO  2:00
   600  7:42 PM   3 x 200 on 3:30 Individual Medley          EN1 K IM   1:45
   400  7:54 PM   8 x  50 on  :45 Kick&Swim/stk              EN1 K STK  1:30
   600  8:01 PM   3 x 200 on 3:00 Individual Medley          EN1 P IM   1:30
   400  8:11 PM   8 x  50 on  :45 pull/stk                   EN1 P STK  1:30
   400  8:18 PM   4 x 100 on 1:30 Kinu-form,Dis-fast!        EN1 S STK  1:30
   300  8:25 PM   1 x 300 on 5:00 Recovery/swim-down         REC S CHO  1:40
        8:30 PM Finish time.  Total: 8,000 meters.  Stress Value = 95

               Daily Workout [337] for Friday, February 19, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                      EGY T STK  PACE
====== ========  ==================================== === = ===  ====
 3,000  6:30 PM  1 x 3000 on 45:00 Free training      EN1 S CHO  1:30
 1,800  7:16 PM  9 x  200 on  5:00 Free max!          SP2 S FR   2:30
                                   Tachi/choice taper           
 2,200  8:02 PM  1 x 2200 on 35:00 Recovery/swim-down REC S CHO  1:35
        8:37 PM Finish time.  Total: 7,000 meters.  Stress Value = 231

               Daily Workout [336] for Friday, February 19, 1999
                           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 45:00 Free training      EN1 S CHO  2:15
   600  7:16 PM  3 x  200 on 15:00 Individual Medley  SP2 S IM   7:30
                                   &recovery choice             
 2,400  8:02 PM  1 x 2400 on 45:00 Recovery/swim-down REC S CHO  1:53
        8:47 PM Finish time.  Total: 5,000 meters.  Stress Value = 88

               Daily Workout [338] for Sunday, February 21, 1999
                          Senior Distance Group [1,3]
            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 drill                 REC D CHO  1:30
 1,000  8:09 AM  10 x 100 on 1:25 Free-Bk               EN1 S FRB  1:25
   300  8:25 AM   4 x  25 on  :45 Free/sp3        } 1x  SP3 S FR   3:00
                  4 x  50 on 1:30 Free/3point sp3 }     SP3 S FR   3:00
   100  8:35 AM   1 x 100 on 2:00 Recovery/swim-down    REC S CHO  2:00
 3,000  8:38 AM   4 x  25 on  :30 Butterfly    } 3x     EN1 S FLY  2:00
                  4 x  50 on  :45 Breaststroke }        EN1 S BK   1:30
                  3 x 100 on 1:40 Breaststroke }        EN1 S BR   1:40
                  1 x 300 on 3:45 Free         }        EN2 S FR   1:15
                  1 x 100 on 2:00 choice drill }        REC D CHO  2:00
   400  9:27 AM   1 x 400 on 8:00 br&cho                EN1 K BR   2:00
 1,000  9:36 AM  10 x 100 on 1:30 2cho-H,up-u/w-drlFIN  EN1 K CHO  1:30
 1,500  9:52 AM   3 x 500 on 7:30 Free&choice           EN1 P FR   1:30
   200 10:16 AM   1 x 200 on 4:00 Recovery/swim-down    REC S CHO  2:00
       10:20 AM Finish time.  Total: 8,000 meters.  Stress Value = 96

               Daily Workout [339] for Tuesday, February 23, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                        EGY T STK  PACE
====== ========  ====================================== === = ===  ====
 1,000  6:00 PM   1 x 1000 on 15:00 choice              REC S CHO  1:30
   500  6:16 PM   1 x  500 on  7:30 Individual Medley   REC D IM   1:30
   500  6:25 PM  10 x   50 on   :55 Free/K&S 1~5des alt EN1 D FR   1:50
   200  6:36 PM   8 x   25 on   :40 1xgk/2xsub          EN1 D FR   2:40
   500  6:43 PM   5 x  100 on  1:15 Free/des            EN2 S FR   1:15
   400  6:51 PM   8 x   50 on   :40 Free                EN1 S FR   1:20
   400  6:58 PM   8 x   50 on   :50 Free                EN1 S FR   1:40
   400  7:06 PM   8 x   50 on  1:00 Free/fast           SP1 S FR   2:00
   200  7:15 PM   1 x  200 on  4:00 Backstroke          REC S BK   2:00
 1,000  7:20 PM  10 x  100 on  1:30 Fly-free            EN1 P FR   1:30
   500  7:36 PM  10 x   50 on   :55 Free/Kdrl&Swim      EN1 K FR   1:50
   200  7:47 PM   1 x  200 on  4:00 Recovery/swim-down  REC S CHO  2:00
        7:51 PM Finish time.  Total: 5,800 meters.  Stress Value = 79

              Daily Workout [340] for Wednesday, February 24, 1999
                          Senior Distance Group [1,3]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                        EGY T STK  PACE
====== ========  ====================================== === = ===  ====
 1,600  6:30 PM   1 x  300 on  5:00 IM drill } 4x       REC D IM   1:40
                  4 x   25 on   :20 Free     }          EN2 S FR   1:20
   500  6:57 PM  10 x   50 on   :45 Free/turn fast      EN2 S FR   1:30
   500  7:06 PM  10 x   50 on   :50 Free/K&DPS          EN1 K FR   1:40
   500  7:16 PM  10 x   50 on   :45 Free/Pull 3.6.9fast EN1 P FR   1:30
   300  7:25 PM   3 x  100 on  1:40 Recovery/swim-down  REC S CHO  1:40
   200  7:31 PM   8 x   25 on   :40 3fast-1ez           SP3 S FR   2:40
   300  7:38 PM  12 x   25 on   :20 fast on foot        EN3 S FR   1:20
   400  7:43 PM   8 x   50 on  1:00 2fast-1ez           SP1 S FR   2:00
   400  7:52 PM   4 x  100 on  1:15 des to max!         EN3 S FR   1:15
   300  7:58 PM  12 x   25 on   :30 Recovery/swim-down  REC S CHO  2:00
 1,000  8:05 PM   1 x 1000 on 25:00 your choice         REC S CHO  2:30
                                    Ai/choice 2000m               
        8:31 PM Finish time.  Total: 6,000 meters.  Stress Value = 121