By Hy-Tek's WORKOUT MANAGER
1 x 2000 on 22:30 YEAR2000FINAL SET
00.12のトレーニング分析
Energy Analysis - Yardage Totals
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 12/03/2000 through Saturday 12/30/2000
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 %
======== ========== ========== ========== ========== ========== ==========
12/03/2000 7,300 19 19,600 51 7,100 18 2,800 7 1,200 3 100 0
12/10/2000 5,125 21 8,600 35 8,300 33 1,600 6 0 0 0 0
12/17/2000 15,600 25 13,000 21 13,500 22 10,600 17 7,600 12 0 0
12/24/2000 15,650 23 15,000 22 24,400 37 7,550 11 2,600 4 200 0
Total 43,675 23 56,200 29 53,300 28 22,550 12 11,400 6 300 0
Average 10,918 14,050 13,325 5,637 2,850 75
Cyc Date (7) SP3 % Total
======== ========== =========
12/03/2000 400 1 38,500
12/10/2000 1,175 5 24,800
12/17/2000 2,300 4 62,600
12/24/2000 1,400 2 66,800
Total 5,275 3 192,700
Average 1,318 48,175
Stroke Category Analysis
Total Meters Every 7 days for Junior K-1 Team Shimaco's Group [2,9]
Sunday 12/03/2000 through Saturday 12/30/2000
Cyc Date 1) FR % 2) BK % 3) BR % 4) FLY % 5) IM % 6) STK %
======== ========== ========== ========== ========== ========== ==========
12/03/2000 8,700 23 1,300 3 1,700 4 1,300 3 5,200 14 0 0
12/10/2000 10,075 41 0 0 0 0 0 0 5,500 22 0 0
12/17/2000 12,900 21 0 0 0 0 0 0 9,100 15 17,800 28
12/24/2000 23,900 36 4,150 6 0 0 200 0 7,300 11 10,700 16
Total 55,575 29 5,450 3 1,700 1 1,500 1 27,100 14 28,500 15
Average 13,893 1,362 425 375 6,775 7,125
Cyc Date 7) FRM % 8) PAD % 9) FIN % 13) CHO % 14) MIX % 15) FRB %
======== ========== ========== ========== ========== ========== ==========
12/03/2000 3,800 10 2,000 5 1,000 3 13,500 35 0 0 0 0
12/10/2000 0 0 0 0 2,800 11 4,825 19 0 0 1,600 6
12/17/2000 400 1 0 0 0 0 18,800 30 1,200 2 2,400 4
12/24/2000 2,700 4 0 0 0 0 12,450 19 1,600 2 3,600 5
Total 6,900 4 2,000 1 3,800 2 49,575 26 2,800 1 7,600 4
Average 1,725 500 950 12,393 700 1,900
Cyc Date 16) BKR % Total
======== ========== =========
12/03/2000 0 0 38,500
12/10/2000 0 0 24,800
12/17/2000 0 0 62,600
12/24/2000 200 0 66,800
Total 200 0 192,700
Average 50 48,175
Summary of Swim, Kick, Pull, Drill, Dryland, Meeting
Cyc Date Swim % Kick % Pull % Drill % Dryland % Meeting % Total
======== ========== ========== ========== ========== ========== ========== =====
12/03/2000 27,900 72 5,300 14 4,500 12 800 2 0 0 0 0 39K
12/10/2000 12,525 51 5,200 21 5,575 22 1,500 6 0 0 0 0 25K
12/17/2000 35,100 56 6,800 11 15,000 24 5,700 9 0 0 0 0 63K
12/24/2000 43,650 65 9,950 15 7,850 12 5,350 8 0 0 0 0 67K
Total 119,175 62 27,250 14 32,925 17 13,350 7 0 0 0 0 193K
Average 29,793 6,812 8,231 3,337 0 0 48K
Page 1 (12/11/2000)
Daily Workout [692] for Friday, December 1, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================= === = === ====
1,000 6:30 PM 1 x 1000 on 15:00 Warm-up EN1 S CHO 1:30
3,000 6:46 PM 3 x 100 on 1:10 Free/set des } 1x EN2 S FR 1:10
4 x 50 on :50 Free/ez } REC S FR 1:40
5 x 100 on 1:15 Free/set des } EN2 S FR 1:15
4 x 50 on :50 Free/ez } REC S FR 1:40
7 x 100 on 1:20 Free/set des } EN3 S FR 1:20
4 x 50 on :50 Free/ez } REC S FR 1:40
9 x 100 on 1:30 Free/set des } EN3 S FR 1:30
100 7:30 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,800 7:33 PM 8 x 25 on :25 Butterfly } 1x EN1 P FLY 1:40
6 x 100 on 1:25 Backstroke } EN1 P BK 1:25
8 x 25 on :25 Breaststroke } EN1 P BR 1:40
8 x 100 on 1:20 Freestyle } EN2 P FR 1:20
900 8:00 PM 3 x 300 on 4:30 IMdrl,sideK,bkK EN1 K FIN 1:30
500 8:15 PM 10 x 50 on :50 Breaststroke&choice EN1 K BR 1:40
100 8:25 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 8:28 PM 1 x 800 on 12:00 800IM/150swim-50recD EN1 S IM 1:30
8:40 PM Finish time. Total: 8,200 meters. Stress Value = 187
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 800 9.76% Freestyle 3,800 46.34%
Aerobic Base 4,200 51.22% Backstroke 600 7.32%
Anaerobic Thresh 1,600 19.51% Breaststroke 700 8.54%
MaxVO2 1,600 19.51% Butterfly 200 2.44%
IM 800 9.76%
Type of Work Meters Fins 900 10.98%
================ ============== your choice 1,200 14.63%
Swim 5,000 60.98%
Kick 1,400 17.07%
Pull 1,800 21.95%
>
Page 2 (12/11/2000)
Daily Workout [693] for Monday, December 4, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,800 6:00 PM 4 x 450 on 6:45 3Fr-1IM/400s-50drill EN1 S FRM 1:30
2,100 6:28 PM 3 x 100 on 1:30 Fly-Bk-Br by25 onPV } 3x EN1 P IM 1:30
1 x 400 on 5:30 Free/PAD SWIM BLDUP } EN2 P PAD 1:23
75 6:59 PM 1 x 75 on 2:00 Recovery/swim-down REC S CHO 2:40
3,200 7:02 PM 1 x 400 on 6:00 Butterfly } 2x EN2 S FLY 1:30
1 x 400 on 5:40 Backstroke } EN2 S BK 1:25
1 x 400 on 6:20 Breaststroke ordolK } EN2 S BR 1:35
1 x 400 on 5:00 Free } EN3 S FR 1:15
100 7:49 PM 1 x 100 on 3:00 Recovery/stretch REC S CHO 3:00
500 7:53 PM 1 x 500 on 7:00 Fins/side k EN1 K FIN 1:24
500 8:01 PM 1 x 500 on 7:00 Fins/UW K EN1 K FIN 1:24
500 8:09 PM 1 x 500 on 8:00 Kick drl&K EN1 K BR 1:36
1,000 8:18 PM 20 x 50 on :45 10KS-20KS-30KS alt EN1 K FR 1:30
75 8:34 PM 1 x 75 on 2:00 Recovery/swim-down REC S CHO 2:40
250 8:37 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
8:41 PM Finish time. Total: 10,100 meters. Stress Value = 189
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 500 4.95% Freestyle 1,800 17.82%
Aerobic Base 5,200 51.49% Backstroke 800 7.92%
Anaerobic Thresh 3,600 35.64% Breaststroke 1,300 12.87%
MaxVO2 800 7.92% Butterfly 800 7.92%
IM 900 8.91%
Type of Work Meters Free-medley 1,800 17.82%
================ ============== Paddles 1,200 11.88%
Swim 5,500 54.46% Fins 1,000 9.90%
Kick 2,500 24.75% your choice 500 4.95%
Pull 2,100 20.79%
>
Page 3 (12/11/2000)
Daily Workout [694] for Tuesday, December 5, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,800 6:00 PM 1 x 100 on 1:30 Warm-up } 3x REC S CHO 1:30
1 x 200 on 3:00 IM/15K&SWIM } EN1 K IM 1:30
1 x 300 on 4:00 Free } EN2 S FR 1:20
200 6:27 PM 8 x 25 on :40 10-15-20-25Dash&ez SP3 S FR 2:40
3,800 6:34 PM 4 x 100 on 1:15 Free/on pv 357brs } 2x EN2 P FR 1:15
1 x 50 on 1:00 Free/on pv dog pull } REC D FR 2:00
2 x 200 on 2:25 Free/Pad swim } EN2 P PAD 1:13
1 x 50 on 1:00 Free/side stk } REC D FR 2:00
1 x 100 on 1:15 Free } EN2 S FR 1:15
1 x 200 on 2:25 Free } EN3 S FR 1:13
1 x 300 on 3:30 Free } EN3 S FR 1:10
1 x 400 on 7:00 Recovery/swim-down } REC S CHO 1:45
400 7:27 PM 8 x 50 on :50 Rec/drill REC D IM 1:40
100 7:35 PM 1 x 100 on 4:00 Recovery/strech REC S CHO 4:00
1,400 7:40 PM 8 x 50 on :45 Fins/side dolphin } 1x EN1 K FLY 1:30
4 x 25 on :30 Fins/K&SWIM fast } SP3 K FLY 2:00
8 x 50 on :45 Fins/vassalloK&Ba K } EN1 K BK 1:30
4 x 25 on :30 Fins/K&SWIM fast } SP3 K BK 2:00
1 x 400 on 6:30 Breaststroke/321K&S } EN1 K BR 1:38
100 8:04 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 8:07 PM 5 x 400 on 6:00 Freex135:medley24 EN1 S FRM 1:30
200 8:38 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:42 PM Finish time. Total: 10,000 meters. Stress Value = 185
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,100 21.00% Freestyle 3,300 33.00%
Aerobic Base 3,800 38.00% Backstroke 500 5.00%
Anaerobic Thresh 2,700 27.00% Breaststroke 400 4.00%
MaxVO2 1,000 10.00% Butterfly 500 5.00%
Alactate 400 4.00% IM 1,000 10.00%
Free-medley 2,000 20.00%
Type of Work Meters Paddles 800 8.00%
================ ============== your choice 1,500 15.00%
Swim 5,800 58.00%
Kick 2,000 20.00%
Pull 1,600 16.00%
Drill 600 6.00%
>
Page 4 (12/11/2000)
Daily Workout [695] for Wednesday, December 6, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 6:30 PM 1 x 1000 on 15:00 4fr-3bk-2br-1fly REC S IM 1:30
2,600 6:46 PM 8 x 50 on :50 Free/K&DPS15un/by25 } 2x EN1 K FR 1:40
8 x 50 on :45 Free/Pad-swm } EN1 P FR 1:30
8 x 50 on :40 Free/SUB } EN2 S FR 1:20
1 x 100 on 2:00 Free/side stk } REC D FR 2:00
1,000 7:27 PM 5 x 200 on 3:00 Individual Medley EN1 S IM 1:30
1,200 7:43 PM 24 x 50 on 1:00 IM/by 6t,5Hard-1ezDR SP1 S IM 2:00
100 8:08 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 8:12 PM 10 x 100 on 1:30 Dis/400pace EN3 S FR 1:30
Mid/x75 100-200pace
Srt/x50 Max your SP
100 8:28 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
100 8:31 PM 1 x 100 on 1:30 100IM Dive! SP2 S IM 1:30
300 8:34 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:39 PM Finish time. Total: 7,400 meters. Stress Value = 229
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,700 22.97% Freestyle 3,600 48.65%
Aerobic Base 2,600 35.14% IM 3,300 44.59%
Anaerobic Thresh 800 10.81% your choice 500 6.76%
MaxVO2 1,000 13.51%
Lactate Toleranc 1,200 16.22%
Peak Lactate 100 1.35%
Type of Work Meters
================ ==============
Swim 5,600 75.68%
Kick 800 10.81%
Pull 800 10.81%
Drill 200 2.70%
Daily Workout [696] for Friday, December 8, 2000
Junior K-1 Team Shimaco's Group [2,9]
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 Warm-up EN1 S CHO 1:30
3,000 7:16 PM 1 x 3000 on 45:00 Recovery/swim-down REC S CHO 1:30
8:01 PM Finish time. Total: 6,000 meters. Stress Value = 33
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,000 50.00% your choice 6,000 100.00%
Aerobic Base 3,000 50.00%
Type of Work Meters
================ ==============
Swim 6,000 100.00%
Daily Workout [697] for Saturday, December 9, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =============================== === = === ====
5,000 9:30 AM 1 x 5000 on 90:00 Free training EN1 S CHO 1:48
11:00 AM Finish time. Total: 5,000 meters. Stress Value = 55
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Aerobic Base 5,000 100.00% your choice 5,000 100.00%
Type of Work Meters
================ ==============
Swim 5,000 100.00%
>
Daily Workout [698] for Monday, December 11, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
900 6:00 PM 4 x 225 on 3:30 W-up/150Swm-75drl REC S CHO 1:33
900 6:15 PM 3 x 300 on 4:30 Fins/sidek-Bkk-sidek EN1 K FIN 1:30
1,200 6:30 PM 4 x 50 on :50 IM/order by1set } 4x EN1 K IM 1:40
4 x 25 on :30 IM/20K-5SWM,12.5-NOB } SP3 K IM 2:00
100 6:53 PM 1 x 100 on 3:00 Recovery/stretch REC S CHO 3:00
2,500 6:57 PM 8 x 100 on 1:30 1x100IM,2xIMorder&CH } 1x EN1 S IM 1:30
1 x 50 on 1:00 Recovery/drill } REC D CHO 2:00
8 x 100 on 1:25 1xBk1:30,2xFr1:20 } EN2 S FRB 1:25
1 x 50 on 1:00 Recovery/drill } REC D CHO 2:00
8 x 100 on 1:10 Free/Hard! } EN3 S FR 1:10
400 7:33 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
1,000 7:41 PM 20 x 50 on :40 Free,1/5brs onPV EN1 P FR 1:20
1,000 7:56 PM 10 x 100 on 1:20 Pad swim/speed play EN2 P FR 1:20
400 8:11 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:19 PM 20:00 Stertch&Dry land REC L CHO :00
8:39 PM Finish time. Total: 8,400 meters. Stress Value = 149
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,900 22.62% Freestyle 2,800 33.33%
Aerobic Base 3,500 41.67% IM 2,000 23.81%
Anaerobic Thresh 1,800 21.43% Fins 900 10.71%
MaxVO2 800 9.52% your choice 1,900 22.62%
Alactate 400 4.76% Free-Backstroke 800 9.52%
Type of Work Meters
================ ==============
Swim 4,200 50.00%
Kick 2,100 25.00%
Pull 2,000 23.81%
Drill 100 1.19%
>
Daily Workout [699] for Tuesday, December 12, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
900 6:00 PM 4 x 225 on 3:30 W-up/150Swm-75drl REC S CHO 1:33
900 6:15 PM 3 x 300 on 4:30 Fins/sidek-Bkk-sidek EN1 K FIN 1:30
1,200 6:30 PM 4 x 50 on :50 IM/order by1set } 4x EN1 K IM 1:40
4 x 25 on :30 IM/20K-5SWM,12.5-NOB } SP3 K IM 2:00
100 6:53 PM 1 x 100 on 3:00 Recovery/stretch REC S CHO 3:00
2,500 6:57 PM 8 x 100 on 1:30 1x100IM,2xIMorder&CH } 1x EN1 S IM 1:30
1 x 50 on 1:00 Recovery/drill } REC D CHO 2:00
8 x 100 on 1:25 1xBk1:30,2xFr1:20 } EN2 S FRB 1:25
1 x 50 on 1:00 Recovery/drill } REC D CHO 2:00
8 x 100 on 1:10 Free/Hard! } EN3 S FR 1:10
400 7:33 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
1,000 7:41 PM 20 x 50 on :40 Free,1/5brs onPV EN1 P FR 1:20
1,000 7:56 PM 10 x 100 on 1:20 Pad swim/speed play EN2 P FR 1:20
400 8:11 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:19 PM 15:00 Stertch&Dry land REC L CHO :00
8:34 PM Finish time. Total: 8,400 meters. Stress Value = 149
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,900 22.62% Freestyle 2,800 33.33%
Aerobic Base 3,500 41.67% IM 2,000 23.81%
Anaerobic Thresh 1,800 21.43% Fins 900 10.71%
MaxVO2 800 9.52% your choice 1,900 22.62%
Alactate 400 4.76% Free-Backstroke 800 9.52%
Type of Work Meters
================ ==============
Swim 4,200 50.00%
Kick 2,100 25.00%
Pull 2,000 23.81%
Drill 100 1.19%
>
Daily Workout [700] for Thursday, December 14, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
600 6:30 PM 1 x 600 on 9:00 Warm-up REC S CHO 1:30
1,500 6:40 PM 1 x 100 on 1:25 Individual Medley } 1x EN2 S IM 1:25
1 x 200 on 3:00 IM/rev } EN1 S IM 1:30
1 x 300 on 4:15 Individual Medley } EN2 S IM 1:25
1 x 400 on 6:00 IM/rev } EN1 S IM 1:30
1 x 500 on 7:00 Individual Medley } EN2 S IM 1:24
1,600 7:03 PM 8 x 200 on 2:30 Free/1-4des alt EN2 S FR 1:15
300 7:24 PM 12 x 25 on :30 Free/elbow up drill REC D FR 2:00
1,000 7:31 PM 10 x 100 on 1:30 DPS-K-SUB-Drill by25 EN1 D FR 1:30
1,000 7:47 PM 10 x 100 on 1:20 Fins/kick your cho EN2 K FIN 1:20
75 8:02 PM 1 x 75 on 2:00 Recovery/swim-down REC S CHO 2:40
1,575 8:05 PM 8 x 50 on :40 Pad-swim speedplay } 3x EN2 P FR 1:20
5 x 25 on :30 1xez,2xSP-NOBREATH } SP3 P FR 2:00
350 8:30 PM 1 x 350 on 5:00 Recovery&stretch REC S CHO 1:26
8:35 PM Finish time. Total: 8,000 meters. Stress Value = 138
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,325 16.56% Freestyle 4,475 55.94%
Aerobic Base 1,600 20.00% IM 1,500 18.75%
Anaerobic Thresh 4,700 58.75% Fins 1,000 12.50%
Alactate 375 4.69% your choice 1,025 12.81%
Type of Work Meters
================ ==============
Swim 4,125 51.56%
Kick 1,000 12.50%
Pull 1,575 19.69%
Drill 1,300 16.25%
12/16-24 まで、富山でオーストラリア遠征合宿です。
ＭＥＮＵは吉村が参加するグループです。
ＳＯ ＨＡＲＤ！！ at５０ｍ ＰＯＯＬ
Daily Workout [702] for Sunday, December 17, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ================================== === = === ====
1,600 9:00 AM 4 x 100 on 1:30 Warm-up } 1x REC S CHO 1:30
4 x 100 on 1:45 your choice } REC K CHO 1:45
4 x 100 on 1:30 your choice } REC P CHO 1:30
4 x 100 on 1:30 your choice } REC S CHO 1:30
1,600 9:27 AM 8 x 200 on 3:30 -M MD/3:15 D/3:00 EN3 S STK 1:45
400 9:57 AM 8 x 50 on 1:00 Your Stroke D/:50 EN1 P STK 2:00
400 10:07 AM 8 x 50 on 1:10 Your Stroke D/1:00 EN1 K STK 2:20
400 10:19 AM 8 x 50 on 1:10 Your Stroke D/1:00 EN1 D STK 2:20
800 10:31 AM 8 x 100 on 2:40 -M MD/2:30 D/2:20 SP1 S STK 2:40
800 10:55 AM 8 x 100 on 2:20 -M MD/2:30 D/2:20 SP1 S STK 2:20
800 11:16 AM 8 x 100 on 2:00 -M MD/1:50 D/1:40 EN3 S STK 2:00
200 11:34 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
11:37 AM Finish time. Total: 7,000 meters. Stress Value = 312
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,800 25.71% Your stroke 5,200 74.29%
Aerobic Base 1,200 17.14% your choice 1,800 25.71%
MaxVO2 2,400 34.29%
Lactate Toleranc 1,600 22.86%
Type of Work Meters
================ ==============
Swim 5,000 71.43%
Kick 800 11.43%
Pull 800 11.43%
Drill 400 5.71%
Daily Workout [704] for Sunday, December 17, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 9:00 AM 1 x 1000 on 16:00 Warm-up REC S CHO 1:36
2,000 9:17 AM 5 x 50 on :50 Your Stroke/4H-1EZ } 8x EN3 S STK 1:40
:20 Rest } REC L CHO :00
1,400 9:54 AM 1 x 800 on 11:00 Free } 1x EN1 P FR 1:23
1 x 400 on 7:00 Your Stroke } EN1 K STK 1:45
4 x 50 on 1:00 Your Stroke/Fast } SP1 K STK 2:00
500 10:17 AM 10 x 50 on 1:00 your choice/drill REC D CHO 2:00
1,000 10:28 AM 5 x 200 on 3:00 Your Stroke/Hard! EN3 S STK 1:30
Mid/3:30
100 10:44 AM 1 x 100 on 4:00 Recovery/swim-down REC S CHO 4:00
800 10:49 AM 8 x 100 on 2:30 your choice/Hard!! SP1 S STK 2:30
200 11:10 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
11:14 AM Finish time. Total: 7,000 meters. Stress Value = 299
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,800 25.71% Freestyle 800 11.43%
Aerobic Base 1,200 17.14% Your stroke 4,400 62.86%
MaxVO2 3,000 42.86% your choice 1,800 25.71%
Lactate Toleranc 1,000 14.29%
Type of Work Meters
================ ==============
Swim 5,100 72.86%
Kick 600 8.57%
Pull 800 11.43%
Drill 500 7.14%
>
Daily Workout [701] for Sunday, December 17, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================= === = === ====
1,400 3:30 PM 1 x 400 on 6:00 Choice } 1x REC S CHO 1:30
1 x 200 on 3:00 Choice } REC K CHO 1:30
1 x 200 on 3:00 Choice } REC P CHO 1:30
6 x 100 on 1:45 Individual Medley } REC S IM 1:45
1,400 3:54 PM 2 x 400 on 6:00 Free } 1x EN1 P FR 1:30
3 x 200 on 3:00 Free Des } EN2 P FR 1:30
200 4:16 PM 4 x 50 on 1:00 S1 HE/25 SP3 P STK 2:00
100 4:21 PM 1 x 100 on 2:00 Recovery/swim-down REC P CHO 2:00
1,200 4:24 PM 4 x 100 on 1:25 M/1:25 W/1:30 } 1x EN1 S FR 1:25
4 x 100 on 1:20 M/1:20 W/1:25 } EN2 S FR 1:20
4 x 100 on 1:15 M/1:15 W/1:20 } EN3 S FR 1:15
100 4:41 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
600 4:45 PM 2 x 200 on 3:45 your choice } 1x EN1 K CHO 1:53
4 x 50 on 1:00 S1 HE/25 } SP3 K STK 2:00
400 4:58 PM 8 x 50 on 1:00 IM by2t HE/25,50H SP1 S STK 2:00
200 5:07 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
5:11 PM Finish time. Total: 5,600 meters. Stress Value = 119
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,800 32.14% Freestyle 2,600 46.43%
Aerobic Base 1,600 28.57% IM 600 10.71%
Anaerobic Thresh 1,000 17.86% Your stroke 800 14.29%
MaxVO2 400 7.14% your choice 1,600 28.57%
Lactate Toleranc 400 7.14%
Alactate 400 7.14%
Type of Work Meters
================ ==============
Swim 2,900 51.79%
Kick 800 14.29%
Pull 1,900 33.93%
>
Daily Workout [703] for Sunday, December 17, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
3,200 3:30 PM 4 x 100 on 1:20 Mid/1:30-1:40 } 2x EN1 S CHO 1:20
4 x 100 on 1:50 Mid/2:00-2:10 } EN1 K CHO 1:50
4 x 100 on 1:30 Mid/1:40-1:50 } EN1 P CHO 1:30
4 x 100 on 1:20 Mid/1:30-1:40 } EN1 S CHO 1:20
2,400 4:20 PM 1 x 400 on 5:30 Individual Medley } 3x EN2 P IM 1:23
1 x 400 on 6:00 Individual Medley } EN2 S IM 1:30
500 4:57 PM 10 x 50 on 1:00 DPS/Mid/1:05-1:10 EN1 D STK 2:00
800 5:09 PM 8 x 100 on 1:30 Hard/Mid1:40-1:50 EN3 S STK 1:30
100 5:23 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
800 5:28 PM 8 x 100 on 2:30 Hard/Mid2:30-2:40 SP1 S STK 2:30
200 5:50 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
5:54 PM Finish time. Total: 8,000 meters. Stress Value = 217
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 300 3.75% IM 2,400 30.00%
Aerobic Base 3,700 46.25% Your stroke 2,100 26.25%
Anaerobic Thresh 2,400 30.00% your choice 3,500 43.75%
MaxVO2 800 10.00%
Lactate Toleranc 800 10.00%
Type of Work Meters
================ ==============
Swim 4,700 58.75%
Kick 800 10.00%
Pull 2,000 25.00%
Drill 500 6.25%
Daily Workout [705] for Monday, December 18, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,000 3:30 PM 1 x 400 on 7:00 200fr/200IM } 1x REC S FRM 1:45
12 x 50 on :50 Free/Des 1-3t alt. } EN2 S FR 1:40
400 3:49 PM 4 x 100 on 1:20 Free EN2 P FR 1:20
400 3:57 PM 4 x 50 on 1:00 Kick drill } 1x EN1 K STK 2:00
4 x 50 on 1:00 Kick,25Hard/ez } SP3 K STK 2:00
400 4:07 PM 4 x 50 on 1:00 Stroke drill } 1x EN1 P STK 2:00
4 x 50 on 1:00 Pull,25Hard/ez } SP3 P STK 2:00
400 4:17 PM 8 x 50 on 1:00 Swim,25Hard/ez SP3 S STK 2:00
4:27 PM 5:00 Recovery/rest REC L CHO :00
2,000 4:32 PM 40 x 50 on 1:15 Your Stroke/Data SP1 S STK 2:30
Max your speed!!
2,000 5:24 PM 20 x 50 on :50 Recovery/swim-down? REC S CHO :50
5:41 PM Finish time. Total: 6,600 meters. Stress Value = 238
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,400 36.36% Freestyle 1,000 15.15%
Aerobic Base 400 6.06% Your stroke 3,200 48.48%
Anaerobic Thresh 1,000 15.15% Free-medley 400 6.06%
Lactate Toleranc 2,000 30.30% your choice 2,000 30.30%
Alactate 800 12.12%
Type of Work Meters
================ ==============
Swim 5,400 81.82%
Kick 400 6.06%
Pull 800 12.12%
Daily Workout [706] for Wednesday, December 20, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
2,000 9:00 AM 1 x 500 on 8:00 Warm-up } 1x REC S CHO 1:36
1 x 500 on 10:00 Kick } REC K CHO 2:00
1 x 500 on 8:00 Pull } REC P CHO 1:36
1 x 500 on 8:00 Swim } REC S CHO 1:36
500 9:36 AM 10 x 50 on 1:00 Drill/your choice REC D CHO 2:00
800 9:48 AM 1 x 800 on 15:00 Kick/your choice EN1 K CHO 1:53
1,600 10:05 AM 1 x 100 on 1:30 Free } 1x EN1 P FR 1:30
1 x 200 on 2:50 Free } EN1 P FR 1:25
1 x 300 on 4:00 Free } EN1 P FR 1:20
1 x 400 on 5:10 Free } EN2 P FR 1:18
1 x 300 on 4:00 Free } EN1 P FR 1:20
1 x 200 on 2:50 Free } EN1 P FR 1:25
1 x 100 on 1:30 Free } EN1 P FR 1:30
800 10:29 AM 4 x 200 on 3:00 S1/1-4Dec EN2 S STK 1:30
100 10:43 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
600 10:47 AM 12 x 50 on 1:00 1.15H-35EZ SP3 S STK 2:00
2.15EZ-15H-20EZ
3.35EZ-15H
300 11:01 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
11:06 AM Finish time. Total: 6,700 meters. Stress Value = 75
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,900 43.28% Freestyle 1,600 23.88%
Aerobic Base 2,000 29.85% Your stroke 1,400 20.90%
Anaerobic Thresh 1,200 17.91% your choice 3,700 55.22%
Alactate 600 8.96%
Type of Work Meters
================ ==============
Swim 2,800 41.79%
Kick 1,300 19.40%
Pull 2,100 31.34%
Drill 500 7.46%
Daily Workout [709] for Wednesday, December 20, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,000 3:30 PM 1 x 400 on 6:00 Free/Bk } 1x REC S FRB 1:30
1 x 300 on 4:30 Free/Br } REC S IM 1:30
1 x 200 on 3:00 Free/Fly } REC S IM 1:30
1 x 100 on 1:30 Individual Medley } REC S IM 1:30
1,300 3:47 PM 4 x 150 on 2:45 your choice } 1x EN1 K CHO 1:50
1:00 REST } S :00
6 x 100 on 2:00 S1/HE50,EH50,H alt. } SP1 K STK 2:00
1 x 100 on 5:00 Recovery/swim-down } REC S CHO 5:00
1,200 4:18 PM 4 x 50 on :45 Free/Hard } 4x EN3 S FR 1:30
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
1,200 4:40 PM 4 x 50 on :50 your choice/Hard } 4x EN3 S STK 1:40
1 x 100 on 2:10 Recovery/swim-down } REC S CHO 2:10
100 5:04 PM 1 x 100 on 5:00 Recovery/swim-down REC S CHO 5:00
1,800 5:11 PM 1 x 400 on 7:00 Rec Fr,Bk/50-100-50m } 1x REC P FRB 1:45
8 x 150 on 2:15 50Fr,50Bk,25FrBk, } EN1 P FRB 1:30
50Fr,50Fly,25FrFly }
2:00 REST } S :00
1 x 200 on 4:00 S1 All Out } SP1 P STK 2:00
400 5:44 PM 1 x 400 on 8:00 SKP,PAD REC D CHO 2:00
5:52 PM Finish time. Total: 7,000 meters. Stress Value = 196
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,800 40.00% Freestyle 800 11.43%
Aerobic Base 1,800 25.71% IM 600 8.57%
MaxVO2 1,600 22.86% Your stroke 1,600 22.86%
Lactate Toleranc 800 11.43% your choice 2,000 28.57%
Free-Backstroke 2,000 28.57%
Type of Work Meters
================ ==============
Swim 3,600 51.43%
Kick 1,200 17.14%
Pull 1,800 25.71%
Drill 400 5.71%
Daily Workout [713] for Thursday, December 21, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,000 9:00 AM 1 x 1000 on 18:00 S,K,P,SCL,Drill REC D CHO 1:48
1,800 9:19 AM 6 x 300 on 4:00 Hyp3-5-7/100m } 1x EN2 P FR 1:20
tech,Hup/50m ALT }
800 9:44 AM 4 x 50 on :50 Free/Hard } 2x EN3 P FR 1:40
4 x 50 on 1:00 STK not free } EN3 P MIX 2:00
100 10:00 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,400 10:03 AM 12 x 100 on 1:20 Free/Tech } 1x EN2 S FR 1:20
1:00 REST } S :00
12 x 100 on 1:30 Free/DES by3t } EN3 S FR 1:30
100 10:39 AM 1 x 100 on 5:00 Recovery/swim-down REC S CHO 5:00
800 10:45 AM 1 x 800 on 16:00 -400 Drill/-800drill EN2 K MIX 2:00
15Hard/85EZ
200 11:02 AM 4 x 50 on 3:00 15mDiveHARD 35mEasy SP3 S FR 6:00
35mEasy15mHard
200 11:15 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
11:19 AM Finish time. Total: 7,400 meters. Stress Value = 224
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,400 18.92% Freestyle 4,800 64.86%
Anaerobic Thresh 3,800 51.35% your choice 1,400 18.92%
MaxVO2 2,000 27.03% Mix-stroke 1,200 16.22%
Alactate 200 2.70%
Type of Work Meters
================ ==============
Swim 3,000 40.54%
Kick 800 10.81%
Pull 2,600 35.14%
Drill 1,000 13.51%
Daily Workout [717] for Friday, December 22, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,000 9:00 AM 1 x 400 on 6:30 Free/BK50M } 1x REC S FRB 1:38
6 x 100 on 1:40 Individual Medley } EN1 S IM 1:40
200 9:18 AM 4 x 50 on 1:20 ALT HupHE/25M,HE25M SP1 S STK 2:40
1,900 9:25 AM 4 x 400 on 5:00 FreeNEG } 1x EN2 P FR 1:15
1:00 REST } S :00
6 x 50 on 1:00 S1 HARD } SP1 P STK 2:00
100 9:53 AM 1 x 100 on 5:00 Recovery/swim-down REC S CHO 5:00
1,100 9:59 AM 2 x 400 on 7:00 your choice } 1x EN1 K CHO 1:45
1:00 REST } S :00
6 x 50 on 1:10 S1 HARD } SP1 K STK 2:20
100 10:22 AM 1 x 100 on 5:00 Recovery/swim-down REC S CHO 5:00
2,000 10:28 AM 2 x 200 on 3:00 FreeNEG DES/50M ALT } 1x EN2 S FR 1:30
4 x 100 on 1:45 Free 1E3H } EN2 S FR 1:45
8 x 50 on 1:00 Your Stroke 1E3H } SP1 S STK 2:00
4 x 100 on 2:00 Your Stroke 1E3H } SP1 S STK 2:00
2 x 200 on 4:00 Your Stroke E,H1t } SP1 S STK 2:00
400 11:06 AM 1 x 400 on 8:00 BK,K,P,PAD/100M REC D CHO 2:00
11:14 AM Finish time. Total: 6,800 meters. Stress Value = 244
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,000 14.71% Freestyle 2,400 35.29%
Aerobic Base 1,400 20.59% IM 600 8.82%
Anaerobic Thresh 2,400 35.29% Your stroke 2,000 29.41%
Lactate Toleranc 2,000 29.41% your choice 1,400 20.59%
Free-Backstroke 400 5.88%
Type of Work Meters
================ ==============
Swim 3,400 50.00%
Kick 1,100 16.18%
Pull 1,900 27.94%
Drill 400 5.88%
Daily Workout [721] for Saturday, December 23, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
1,200 9:00 AM 6 x 200 on 3:30 CHO-FR-BA-BR-FLY-IM REC D IM 1:45
DRILL&TECH
1,800 9:22 AM 1 x 150 on 2:20 FLY-BA-BR/50M } 6x EN1 P IM 1:33
1 x 150 on 2:10 Free/DES50M } EN2 P FR 1:27
1:00 REST } S :00
800 9:56 AM 8 x 100 on 1:45 IMord2t/BR2:00FR1:30 EN3 P IM 1:45
100 10:11 AM 1 x 100 on 5:00 Recovery/swim-down REC S CHO 5:00
2,000 10:17 AM 10 x 100 on 1:30 Free/EVEN HR25 } 1x EN2 S FR 1:30
1:00 REST } S :00
5 x 200 on 3:20 IM/DES HR25-MAX } EN3 S IM 1:40
100 10:51 AM 1 x 100 on 5:00 Recovery/swim-down REC S CHO 5:00
800 10:57 AM 8 x 50 on :55 IM order2t } 1x EN1 K IM 1:50
1:00 REST } S :00
4 x 100 on 2:00 IM order1t } SP1 S IM 2:00
100 11:15 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
200 11:18 AM 4 x 50 on 2:00 DIVE! 25H/E SP3 S STK 4:00
200 11:27 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
11:31 AM Finish time. Total: 7,300 meters. Stress Value = 219
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,700 23.29% Freestyle 1,900 26.03%
Aerobic Base 1,300 17.81% IM 4,700 64.38%
Anaerobic Thresh 1,900 26.03% Your stroke 200 2.74%
MaxVO2 1,800 24.66% your choice 500 6.85%
Lactate Toleranc 400 5.48%
Alactate 200 2.74%
Type of Work Meters
================ ==============
Swim 3,100 42.47%
Kick 400 5.48%
Pull 2,600 35.62%
Drill 1,200 16.44%
Daily Workout [722] for Saturday, December 23, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
500 3:30 PM 1 x 500 on 10:00 S,K,SCL,P,S/100 REC D CHO 2:00
800 3:42 PM 4 x 50 on :50 IM order } 4x EN2 S IM 1:40
400 3:58 PM 4 x 100 on 1:30 PULL/FREE EN1 P FR 1:30
400 4:06 PM 8 x 50 on 1:00 25K DRILL/S EN1 D CHO 2:00
400 4:16 PM 8 x 50 on 1:00 25STK DRILL/S EN1 D CHO 2:00
400 4:26 PM 8 x 50 on 1:00 25H/E SP3 S CHO 2:00
4:36 PM 3:00 REST&STRETCH S :00
2,000 4:39 PM 20 x 100 on 2:00 HARD!!/MID-DIS&IM EN3 S STK 2:00
20X100 2:30 SRT&MID
30X 50 1:30 SHORT
400 5:21 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
100 5:29 PM 4 x 25 on 2:00 START DASH SP3 S STK 8:00
400 5:39 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
5:45 PM Finish time. Total: 5,800 meters. Stress Value = 185
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,300 22.41% Freestyle 400 6.90%
Aerobic Base 1,200 20.69% IM 800 13.79%
Anaerobic Thresh 800 13.79% Your stroke 2,100 36.21%
MaxVO2 2,000 34.48% your choice 2,500 43.10%
Alactate 500 8.62%
Type of Work Meters
================ ==============
Swim 4,100 70.69%
Pull 400 6.90%
Drill 1,300 22.41%
Daily Workout [724] for Sunday, December 24, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,200 9:00 AM 1 x 400 on 7:00 Free,BK/50M } 1x REC S FRB 1:45
1 x 400 on 7:00 BA KICK,IM/200M } REC S IM 1:45
1 x 400 on 8:00 DRILL } REC D CHO 2:00
4,000 9:23 AM 10 x 100 on 1:30 Free/9tEZ,1tS1HARD } 1x EN1 S FR 1:30
1:00 REST } S :00
10 x 100 on 1:25 Free } EN2 S FR 1:25
1:00 REST } S :00
10 x 100 on 1:20 Free } EN3 S FR 1:20
1:00 REST } S :00
10 x 100 on 1:15 Free } EN3 S FR 1:15
400 10:22 AM 1 x 400 on 8:00 Recovery/swim-down REC S CHO 2:00
10:30 AM Finish time. Total: 5,600 meters. Stress Value = 165
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,600 28.57% Freestyle 4,000 71.43%
Aerobic Base 1,000 17.86% IM 400 7.14%
Anaerobic Thresh 1,000 17.86% your choice 800 14.29%
MaxVO2 2,000 35.71% Free-Backstroke 400 7.14%
Type of Work Meters
================ ==============
Swim 5,200 92.86%
Drill 400 7.14%
12/25-29まで、淡路の津名で行われた兵庫県合宿です。 ＭＥＮＵは吉村、塚本が参加したＩＭグループです。 ＳＯ ＨＡＲＤ！！ at25ｍ ＰＯＯＬ
Daily Workout [725] for Monday, December 25, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,000 9:30 AM 1 x 100 on 1:30 PrefHyogo SWIM CAMP } 1x REC S CHO 1:30
1 x 200 on 3:00 Individual Medley } REC S IM 1:30
1 x 300 on 4:30 your choice } REC S CHO 1:30
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
2,600 9:46 AM 8 x 50 on :45 Individual Medley } 2x EN2 S IM 1:30
8 x 50 on :43 Ba/Free alt } EN2 S FRB 1:26
8 x 50 on :40 Free } EN2 S FR 1:20
1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00
500 10:28 AM 1 x 500 on 8:00 Kick your choice EN1 K CHO 1:36
500 10:37 AM 10 x 50 on :45 Kick&Backstoroke EN1 K BK 1:30
600 10:46 AM 1 x 600 on 9:00 Pull/Free200,Bk100 EN1 P FRB 1:30
200 10:56 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
11:00 AM Finish time. Total: 5,400 meters. Stress Value = 75
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,000 18.52% Freestyle 800 14.81%
Aerobic Base 2,000 37.04% Backstroke 500 9.26%
Anaerobic Thresh 2,400 44.44% IM 1,400 25.93%
your choice 1,300 24.07%
Type of Work Meters Free-Backstroke 1,400 25.93%
================ ==============
Swim 3,800 70.37%
Kick 1,000 18.52%
Pull 600 11.11%
Daily Workout [726] for Monday, December 25, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,200 4:05 PM 8 x 150 on 2:10 50Drill-100IM REC D IM 1:27
2,000 4:24 PM 4 x 50 on :50 STK/KRLS by1sets } 4x REC D STK 1:40
6 x 50 on :45 STK/2ez-1BLDUP } EN2 S STK 1:30
IM'ers=FLY }
1,500 4:57 PM 15 x 100 on 1:25 2IM-ez/3FR-DESx3sets EN2 S FRM 1:25
IM1:30,FR1:20
100 5:20 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,950 5:24 PM 3 x 50 on :45 Pull/BK } 3x EN1 P BK 1:30
5 x 100 on 1:15 Pull/Free 1/5BRTH } EN2 P FR 1:15
W/4x100 1:25 &rest }
100 5:51 PM 1 x 100 on 2:00 Recovery/drill REC D CHO 2:00
1,200 5:54 PM 12 x 100 on 1:45 Kick/5,10H &EZ EN2 K CHO 1:45
150 6:16 PM 1 x 150 on 3:00 Recovery/swim-down REC S CHO 2:00
300 6:20 PM 3 x 100 on 2:00 Recovery/drills REC D CHO 2:00
6:26 PM Finish time. Total: 8,500 meters. Stress Value = 124
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,650 31.18% Freestyle 1,500 17.65%
Aerobic Base 450 5.29% Backstroke 450 5.29%
Anaerobic Thresh 5,400 63.53% IM 1,200 14.12%
Your stroke 2,000 23.53%
Type of Work Meters Free-medley 1,500 17.65%
================ ============== your choice 1,850 21.76%
Swim 2,950 34.71%
Kick 1,200 14.12%
Pull 1,950 22.94%
Drill 2,400 28.24%
Daily Workout [728] for Tuesday, December 26, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,400 4:05 PM 1 x 800 on 12:00 Free } 1x REC S FR 1:30
1 x 800 on 12:00 Backstroke } EN1 S BK 1:30
1 x 800 on 12:00 Individual Medley } EN2 S IM 1:30
1,000 4:42 PM 10 x 100 on 1:30 Fins/kick drills EN1 K CHO 1:30
N0-fins/9x100 1:45
1,200 4:58 PM 8 x 50 on :50 STK(IM=BR) Drill&S } 1x EN1 D STK 1:40
8 x 50 on :50 STK PULL on PAD-PV } EN1 P STK 1:40
8 x 50 on :45 STK Kick&Swim } EN2 K STK 1:30
set rest30" }
100 5:19 PM 1 x 100 on 4:00 Recovery/drills REC D CHO 4:00
2,700 5:24 PM 1 x 300 on 4:30 Individual Medley } 1x EN2 S IM 1:30
1 x 400 on 6:00 Free } EN2 S FR 1:30
1 x 500 on 7:30 Backstroke } EN2 S BK 1:30
1 x 200 on 3:30 Free/Hard } EN3 S FR 1:45
1 x 300 on 5:15 Backstroke/Hard } EN3 S BK 1:45
1 x 400 on 7:00 Individual Med/Hard } EN3 S IM 1:45
1 x 100 on 2:00 Backstroke/Max! } SP1 S BK 2:00
1 x 200 on 4:00 Individual Med/Max! } SP1 S IM 2:00
1 x 300 on 6:00 Free/Max!! } SP1 S FR 2:00
400 6:11 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
Ice&Stretch
6:19 PM Finish time. Total: 7,800 meters. Stress Value = 194
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,300 16.67% Freestyle 1,700 21.79%
Aerobic Base 2,600 33.33% Backstroke 1,700 21.79%
Anaerobic Thresh 2,400 30.77% IM 1,700 21.79%
MaxVO2 900 11.54% Your stroke 1,200 15.38%
Lactate Toleranc 600 7.69% your choice 1,500 19.23%
Type of Work Meters
================ ==============
Swim 5,500 70.51%
Kick 1,400 17.95%
Pull 400 5.13%
Drill 500 6.41%
Daily Workout [727] for Tuesday, December 26, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,200 9:30 PM 3 x 400 on 6:00 Free,IM,drills 1t REC S FRM 1:30
800 9:49 PM 2 x 50 on :55 10mSPRINT NO-BRTH&EZ } 2x SP3 S FLY 1:50
2 x 50 on :50 TURN FAST10M } SP3 S BKR 1:40
2 x 50 on :45 FINISH FAST 10M } EN3 S FR 1:30
1 x 100 on 2:00 Recovery/drills } REC D CHO 2:00
1,200 10:04 PM 12 x 100 on 1:25 Backstroke1-3DES EN2 S BK 1:25
4xFREE EZ
200 10:22 PM 4 x 50 on :50 FR/BK sidek-DPS REC D FRB 1:40
1,600 10:27 PM 2 x 150 on 2:40 Kick SET DES. } 2x EN1 K FR 1:47
3 x 100 on 1:40 Kick } EN2 K FR 1:40
4 x 50 on :45 Kick } EN3 K FR 1:30
100 10:55 PM 1 x 100 on 4:00 Recovery/drills REC D CHO 4:00
2,000 11:00 PM 20 x 100 on 1:20 Free EN2 S FR 1:20
1-3DPS,4TURN,5HARD
W/19x100 1:25
500 11:28 PM 1 x 500 on 8:00 300PAD-PV,200RECOVEY REC P CHO 1:36
15min ICE&STRETCH!!!
11:37 PM Finish time. Total: 7,600 meters. Stress Value = 147
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,200 28.95% Freestyle 3,800 50.00%
Aerobic Base 600 7.89% Backstroke 1,200 15.79%
Anaerobic Thresh 3,800 50.00% Butterfly 200 2.63%
MaxVO2 600 7.89% Free-medley 1,200 15.79%
Alactate 400 5.26% your choice 800 10.53%
Free-Backstroke 200 2.63%
Type of Work Meters Back-Breast 200 2.63%
================ ==============
Swim 5,000 65.79%
Kick 1,600 21.05%
Pull 500 6.58%
Drill 500 6.58%
Daily Workout [729] for Wednesday, December 27, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
2,000 4:00 PM 1 x 500 on 8:00 Warm-up } 1x REC S CHO 1:36
5 x 100 on 1:50 choice } EN1 K CHO 1:50
5 x 100 on 1:40 Pv 3choice,2IM } EN1 P CHO 1:40
5 x 100 on 1:30 choice DES,120-140 } EN1 S CHO 1:30
1,000 4:34 PM 1 x 1000 on 14:00 Free 100-400(1:25) EN2 P FR 1:24
DES.140-
600 4:49 PM 6 x 100 on 2:00 Free 1tE/H170x3 EN2 S FR 2:00
100 5:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
900 5:05 PM 9 x 100 on 1:30 Free 2tBLD-UP 1tH EN2 S FR 1:30
200 5:20 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
3,200 5:25 PM 4 x 800 on 11:00 Free/DES forDISTANCE EN3 S FR 1:23
IM&BK 3x5x200/2:40FR
3:00STK,3:30STK
1Easy,4Hard!
300 6:10 PM 6 x 50 on 1:00 Recovery/swim-down REC S BK 2:00
400 6:17 PM 4 x 100 on 1:45 Recovery/50DRL-SWM REC D CHO 1:45
6:24 PM Finish time. Total: 8,700 meters. Stress Value = 283
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,500 17.24% Freestyle 5,700 65.52%
Aerobic Base 1,500 17.24% Backstroke 300 3.45%
Anaerobic Thresh 2,500 28.74% your choice 2,700 31.03%
MaxVO2 3,200 36.78%
Type of Work Meters
================ ==============
Swim 6,300 72.41%
Kick 500 5.75%
Pull 1,500 17.24%
Drill 400 4.60%
Daily Workout [730] for Thursday, December 28, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,600 9:30 AM 4 x 400 on 5:45 FR,BK,IM,CH REC S MIX 1:26
200 9:54 AM 8 x 25 on :40 Your Stroke/SPRINT SP3 S STK 2:40
2,000 10:01 AM 1 x 2000 on 34:00 200-400-600-800IM EN1 K IM 1:42
1/4Kdril-3/4Kick DES
100 10:36 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,000 10:39 AM 1 x 100 on 1:30 1.3FrDPS/2Bk bld-up } 3x EN1 S FRB 1:30
1 x 300 on 3:50 Free } EN2 S FR 1:17
1 x 100 on 1:30 1.3FrDPS/2Bk bld-up } REC S FRB 1:30
1 x 400 on 5:00 Free } EN2 S FR 1:15
4 x 25 on :30 Recovery/swim-down } REC S CHO 2:00
100 11:22 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 11:25 AM 5 x 200 on 2:55 Fr/Bk alt 5-10-15stk EN1 P FRB 1:28
900 11:41 AM 3 x 50 on :45 Dash Kick/Stk,IM=FR } 3x EN3 K STK 1:30
1 x 150 on 2:15 STK/sideK-DPS-SWM50 } EN1 D STK 1:30
200 11:56 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
12:00 PM Finish time. Total: 9,100 meters. Stress Value = 126
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,600 28.57% Freestyle 2,100 23.08%
Aerobic Base 3,750 41.21% IM 2,000 21.98%
Anaerobic Thresh 2,100 23.08% Your stroke 1,100 12.09%
MaxVO2 450 4.95% your choice 700 7.69%
Alactate 200 2.20% Mix-stroke 1,600 17.58%
Free-Backstroke 1,600 17.58%
Type of Work Meters
================ ==============
Swim 5,200 57.14%
Kick 2,450 26.92%
Pull 1,000 10.99%
Drill 450 4.95%
Daily Workout [731] for Thursday, December 28, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
500 4:00 PM 10 x 50 on :50 Warm-up/Drills REC D CHO 1:40
3,000 4:10 PM 3 x 100 on 1:40 50Fly25Fr25Fly } 1x EN1 S STK 1:40
3 x 200 on 3:10 75Bk50Br75Bk } EN1 S STK 1:35
3 x 300 on 4:30 BrFrBr100 } EN2 S STK 1:30
3 x 400 on 5:40 Individual Medley } EN2 S STK 1:25
1-3Des Sets/Bk=ALLBK }
100 4:56 PM 1 x 100 on 2:00 Recovery/drills REC D CHO 2:00
1,400 4:59 PM 1 x 100 on 1:40 Kick on board } 4x EN1 K FR 1:40
1 x 100 on 1:35 Kick } EN2 K FR 1:35
1 x 100 on 1:30 Kick } EN3 K FR 1:30
2 x 25 on :50 Kick EZ/FAST NO-BRS } SP3 K FR 3:20
100 5:26 PM 1 x 100 on 3:00 Recovery/drills REC D CHO 3:00
1,500 5:30 PM 15 x 100 on 1:15 Pull/1-3DES,567BRS EN2 P FR 1:15
W/14x100 1:20 "
1,200 5:50 PM 6 x 200 on 2:35 on2:30Bldup-2:40EZ EN1 S FR 1:18
ALT/Wx7t,2:40-2:50
6:07 PM 5:00 Rest S :00
200 6:12 PM 1 x 200 on 2:05 Dive! FR MAXXXXXXXX! SP2 S FR 1:03
400 6:16 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
6:23 PM Finish time. Total: 8,400 meters. Stress Value = 173
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,100 13.10% Freestyle 4,300 51.19%
Aerobic Base 2,500 29.76% Your stroke 3,000 35.71%
Anaerobic Thresh 4,000 47.62% your choice 1,100 13.10%
MaxVO2 400 4.76%
Peak Lactate 200 2.38%
Alactate 200 2.38%
Type of Work Meters
================ ==============
Swim 4,800 57.14%
Kick 1,400 16.67%
Pull 1,500 17.86%
Drill 700 8.33%
Daily Workout [732] for Friday, December 29, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,200 9:30 AM 1 x 200 on 3:00 Warm-up } 3x REC S CHO 1:30
4 x 50 on :50 Individual Medley } EN1 S IM 1:40
400 9:50 AM 8 x 50 on 1:00 Pull speedplay EN2 P STK 2:00
400 9:59 AM 8 x 50 on 1:00 Kick&Swim speedplay EN2 K STK 2:00
900 10:08 AM 4 x 50 on 1:00 Start,Turn,Finish } 3x SP3 S STK 2:00
10m SPRINT/EZ by1set }
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
10:27 AM 4:00 Recovery/Rest S :00
2,000 10:31 AM 40 x 50 on 1:10 Main Set/Swim Hard! SP1 S STK 2:20
Your 100mRACE PACE
400 11:19 AM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
11:27 AM 20:00 Relay? ^^ ^^ ^^ SP3 S STK :00
400 11:47 AM 1 x 400 on 10:00 Recovery/swim-down REC S CHO 2:30
11:57 AM Finish time. Total: 5,700 meters. Stress Value = 227
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,700 29.82% IM 600 10.53%
Aerobic Base 600 10.53% Your stroke 3,400 59.65%
Anaerobic Thresh 800 14.04% your choice 1,700 29.82%
Lactate Toleranc 2,000 35.09%
Alactate 600 10.53%
Type of Work Meters
================ ==============
Swim 4,900 85.96%
Kick 400 7.02%
Pull 400 7.02%
Daily Workout [733] for Sunday, December 31, 2000
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,600 12:20 PM 4 x 400 on 6:30 CHS-FRDRL-PULL-IMDRL REC D MIX 1:38
2,400 12:47 PM 1 x 100 on 1:30 Individual Medley } 2x EN1 S IM 1:30
1 x 200 on 2:40 Free } EN2 S FR 1:20
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
1 x 400 on 5:20 Free } EN2 S FR 1:20
8 x 25 on :30 Free/drills } REC D FR 2:00
1,200 1:24 PM 24 x 50 on :50 IMord.4K-2K&SWIM alt EN1 K IM 1:40
1,100 1:45 PM 22 x 50 on :45 IMord.PULL 1-5DES&EZ EN1 P IM 1:30
1,000 2:03 PM 20 x 50 on :40 1.3.5FR-2.4ord2t/alt EN2 S FRM 1:20
FR-FLY-FR-FLY-FR~
200 2:18 PM 8 x 25 on :30 IM/drills REC D IM 2:00
2:23 PM 5:00 REST S :00
2,000 2:28 PM 1 x 2000 on 22:30 YEAR2000FINAL SET EN3 S FR 1:08
T-2000TRY!! ^^ ^^
☆☆佑輔23'11"0 志保23'24"2 愛24'45"5 光香25'00"5☆☆
500 2:52 PM 10 x 50 on :50 Recovery/swim-down REC S CHO 1:40
3:01 PM Finish time. Total: 10,000 meters. Stress Value = 215
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,700 27.00% Freestyle 3,600 36.00%
Aerobic Base 3,100 31.00% IM 3,300 33.00%
Anaerobic Thresh 2,200 22.00% Free-medley 1,000 10.00%
MaxVO2 2,000 20.00% your choice 500 5.00%
Mix-stroke 1,600 16.00%
Type of Work Meters
================ ==============
Swim 5,500 55.00%
Kick 1,200 12.00%
Pull 1,100 11.00%
Drill 2,200 22.00%