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