K-1の'00.5月の日々の練習です。今年のテーマはRough&Tough!

By Hy-Tek's WORKOUT MANAGER


                  Daily Workout [560] for Tuesday, May 2, 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  6:00 PM   3 x 400 on  6:00 Warm-up/100CHO-300IM       REC S CHO  1:30

 2,000  6:19 PM   2 x 400 on  5:20 Freestyle          } 1x    EN2 P FR   1:20

                  2 x 300 on  4:20 Backstroke         }       EN2 P BK   1:27

                  2 x 200 on  3:20 150Breast-50Free   }       EN2 P BR   1:40

                  2 x 100 on  1:20 25Butterfly-75Free }       EN2 P FLY  1:20

   100  6:49 PM   1 x 100 on  3:00 Recovery/swim-down         REC S CHO  3:00

 1,000  6:53 PM   5 x 200 on  2:50 IM/1-4DES.5ez-cho.         EN3 S IM   1:25

 2,000  7:09 PM   1 x 800 on 11:20 IM/150drl-50head upk } 1x  EN1 K FIN  1:25

                  1 x 200 on  4:00 50ez-150side kick    }     REC K CHO  2:00

                 10 x 100 on  1:40 1:45-40-35/circl.alt }     EN2 K CHO  1:40

   100  7:42 PM   1 x 100 on  3:00 Recovery/swim-down         REC S CHO  3:00

   800  7:46 PM   8 x  50 on   :40 Freestyle/7ft.-1tch. } 1x  EN2 S FR   1:20

                  4 x 100 on  1:15 Freestyle/fast       }     EN3 S FR   1:15

   800  7:58 PM   2 x 200 on  2:45 Freestyle/100ez-bld } 1x   EN2 S FR   1:23

                  1 x 400 on  6:00 Freestyle/Fast!     }      EN3 S FR   1:30

   300  8:11 PM   6 x  50 on   :50 Recovery/swim-down         REC S CHO  1:40

        8:16 PM Finish time.  Total: 8,300 meters.  Stress Value = 211



                 Daily Workout [561] for Wednesday, May 3, 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  8:00 AM   4 x  100 on  1:30 w-up            } 4x  REC S CHO  1:30

                  1 x  200 on  3:00 100IM&100rev IM }     EN1 S IM   1:30

 1,500  8:37 AM   3 x  500 on  6:30 Fr/Pull               EN2 P FR   1:18

   500  8:58 AM  20 x   25 on   :30 3Fly-fast/2cho-ez     SP1 P FLY  2:00

    50  9:09 AM   1 x   50 on  1:00 Recovery/swim-down    REC S CHO  2:00

 1,000  9:11 AM   1 x 1000 on 15:00 Kick/dolphin (fins)   EN1 K FLY  1:30

   250  9:27 AM  10 x   25 on   :40 UW-kick/dolphin(fins  SP3 K FLY  2:40

   100  9:35 AM   1 x  100 on  2:00 Recovery/swim-down    REC S CHO  2:00

   800  9:38 AM   4 x  200 on  2:40 Free/HR170            EN2 S FR   1:20

   800  9:50 AM   4 x  200 on  2:50 Free/HR175            EN2 S FR   1:25

   800 10:03 AM   4 x  200 on  3:00 Free/HR180            EN3 S FR   1:30

   400 10:16 AM   8 x   50 on   :50 drl&swm               REC D CHO  1:40

   400 10:24 AM   4 x  100 on  1:40 Recovery/swim-down    REC S CHO  1:40

       10:31 AM Finish time.  Total: 9,000 meters.  Stress Value = 196



                 Daily Workout [562] for Wednesday, May 3, 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  1:00 PM   1 x 1000 on 18:00 w-up/300cho-200IM       REC K MIX  1:48

 1,500  1:19 PM   4 x   50 on   :50 Individual Medley } 3x  EN1 P IM   1:40

                  1 x  100 on  1:30 50bk-50fr         }     REC P FRB  1:30

                  1 x  200 on  2:30 Free              }     EN2 P FR   1:15

   500  1:42 PM  10 x   50 on   :50 Your Stroke             EN1 P STK  1:40

   500  1:52 PM  10 x   50 on   :55 Your Stroke             EN1 K STK  1:50

 2,100  2:03 PM   3 x  100 on  1:45 Your Stroke       } 3x  EN2 S STK  1:45

                  1 x  400 on  5:45 Individual Medley }     EN2 S IM   1:26

    50  2:37 PM   1 x   50 on  1:00 Recovery/swim-down      REC S CHO  2:00

 1,000  2:39 PM  10 x  100 on  1:30 fins/3Kdrl-2sdrl        EN1 D FR   1:30

    50  2:55 PM   1 x   50 on  1:00 Recovery/swim-down      REC S CHO  2:00

 2,000  2:57 PM   5 x  400 on  5:30 Free/HR170-190des       EN3 S FR   1:23

   300  3:26 PM   1 x  300 on  5:00 Recovery/swim-down      REC S CHO  1:40

        3:31 PM Finish time.  Total: 9,000 meters.  Stress Value = 220



                 Daily Workout [563] for Thursday, May 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

====== ========  ========================================== === = ===  ====

 2,000  8:00 AM   1 x 500 on 7:30 w-up/choice         } 2x  REC S CHO  1:30

                 10 x  50 on  :55 Drill/1setIM,2setFR }     REC D FRM  1:50

   200  8:35 AM   8 x  25 on 1:00 UW kick/IM by2t           SP3 K IM   4:00

   100  8:44 AM   1 x 100 on 2:00 Recovery/swim-down        REC S CHO  2:00

 2,100  8:47 AM   1 x 200 on 3:00 Individual Medley } 3x    EN1 S IM   1:30

                  4 x  50 on  :40 Free/des          }       EN2 S FR   1:20

                  1 x 300 on 5:00 Free/recovery     }       REC S FR   1:40

   200  9:20 AM   8 x  25 on 2:00 DIVE/IM by2t SPRINT       SP3 S IM   8:00

   400  9:37 AM   8 x  50 on  :50 Recovery/swim-down        REC S CHO  1:40

 1,500  9:45 AM  15 x 100 on 1:30 Free/5xFAST               EN2 S FR   1:30

   500 10:09 AM  10 x  50 on  :50 Form drill&down           REC D CHO  1:40

       10:18 AM Finish time.  Total: 7,000 meters.  Stress Value = 70





                 Daily Workout [564] for Thursday, May 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

====== ========  ========================================== === = ===  ====

 1,500  1:00 PM   1 x 1500 on 30:00 w-up/Free Training      REC S CHO  2:00

 2,000  1:31 PM  20 x  100 on  1:30 Free/Hard 400Pace       EN3 S FR   1:30

                                    1'05"-06"                         

   500  2:02 PM   5 x  100 on  1:40 Recovery/swim-down      REC S CHO  1:40

   500  2:12 PM  10 x   50 on   :45 Pull/choice             REC P CHO  1:30

   500  2:21 PM  10 x   50 on   :55 Kick/choice             REC K CHO  1:50

   100  2:32 PM   1 x  100 on  3:00 Recovery/swim-down      REC S CHO  3:00

   900  2:36 PM   6 x   50 on  1:30 Ling or Long tube } 3x  EN3 D CHO  3:00

                               1:00 Recovery/rest     }     REC S       :00

   300  3:07 PM   1 x  300 on  9:00 Recovery/swim-down      REC S CHO  3:00

   200  3:17 PM   1 x  200 on  3:00 Individual Medley       SP2 S IM   1:30

                                    Dive max                          

   500  3:21 PM  10 x   50 on   :50 Recovery/swim-down      REC S CHO  1:40

        3:30 PM Finish time.  Total: 7,000 meters.  Stress Value = 213



                  Daily Workout [565] for Friday, May 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

====== ========  ========================================= === = ===  ====

 1,200  6:00 PM   3 x 400 on 6:00 W-up/chox2swm&IM drl     REC S MIX  1:30

   600  6:19 PM   6 x 100 on 1:30 Pull/choice              EN1 P CHO  1:30

   200  6:29 PM   8 x  25 on  :30 Pull/25MAX-25DPS         SP3 P STK  2:00

   200  6:34 PM   4 x  50 on 1:00 Scull&Pull               REC D IM   2:00

   600  6:39 PM   6 x 100 on 1:45 Kick or drill            EN1 K CHO  1:45

   200  6:51 PM   8 x  25 on  :45 Sp3&ez form mix          SP3 S CHO  3:00

   100  6:58 PM   1 x 100 on 3:00 Recovery/swim-down       REC S CHO  3:00

   800  7:02 PM  16 x  50 on  :45 Free/des by4t170-185     EN3 S FR   1:30

   400  7:15 PM   4 x 100 on 1:30 Recovery/swim-down       REC S CHO  1:30

   400  7:22 PM   8 x  50 on  :50 choice/EN2=160-170       EN2 S CHO  1:40

 1,000  7:30 PM   1 x  50 on 1:00 IM ord/MAX SP      } 4x  SP2 S IM   2:00

                  3 x  50 on  :50 Drill              }     REC D IM   1:40

                  1 x  50 on 2:00 Recovery/swim-down }     REC S CHO  4:00

   300  7:53 PM   6 x  50 on  :50 Recovery/swim-down       REC S CHO  1:40

        7:58 PM Finish time.  Total: 6,000 meters.  Stress Value = 114



                  Daily Workout [566] for Sunday, May 7, 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  8:30 AM  1 x 1000 on 20:00 BAAAQ at HANAFUSA  REC S CHO  2:00

   200  8:51 AM  1 x  200 on  2:30 Free               SP2 S FR   1:15

   400  8:55 AM  1 x  400 on  4:30 Free               SP2 S FR   1:08

   200  9:01 AM  1 x  200 on  2:30 Individual Medley  SP2 S IM   1:15

   200  9:05 AM  1 x  200 on  3:00 Recovery/swim-down REC S CHO  1:30

        9:08 AM Finish time.  Total: 2,000 meters.  Stress Value = 88



                  Daily Workout [567] for Monday, May 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

====== ========  ========================================== === = ===  ====

 1,000  6:00 PM   1 x 1000 on 15:00 w-up                    REC S CHO  1:30

   400  6:16 PM   8 x   50 on   :45 Backstroke              EN1 S BK   1:30

   400  6:23 PM   8 x   50 on   :55 drill choice            REC D STK  1:50

   500  6:32 PM   5 x  100 on  1:30 Free/stk count          EN1 S FR   1:30

 2,200  6:41 PM   8 x   50 on   :50 Your Stroke  } 1x       EN1 P STK  1:40

                  4 x  200 on  3:00 100bk-100fr  }          EN1 P FRB  1:30

                 10 x  100 on  1:20 Free-1/5brs, }          EN2 P FR   1:20

   100  7:14 PM   4 x   25 on   :45 Free/sub                SP3 D FR   3:00

   100  7:18 PM   1 x  100 on  3:00 rec&stretch             REC S CHO  3:00

   500  7:22 PM  10 x   50 on   :55 kick/stk&cho            EN1 K STK  1:50

 1,000  7:33 PM  10 x  100 on  1:30 1IM drill-1kick cho     EN1 K FIN  1:30

   100  7:49 PM   1 x  100 on  3:00 Recovery/swim-down      REC S CHO  3:00

 2,000  7:53 PM   1 x  200 on  3:00 Individual Medley } 4x  EN1 S IM   1:30

                  3 x  100 on  1:30 Freestyle/1-3des  }     EN2 S FR   1:30

   200  8:24 PM   1 x  200 on  4:00 Recovery/swim-down      REC S CHO  2:00

        8:28 PM Finish time.  Total: 8,500 meters.  Stress Value = 101



                  Daily Workout [568] for Tuesday, May 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

====== ========  ============================================ === = ===  ====

 1,500  6:30 PM   3 x  100 on  1:30 Free-IM-free      } 3x    REC S FRM  1:30

                  1 x  200 on  3:30 Individual Medley }       EN1 K IM   1:45

 1,000  6:55 PM   1 x 1000 on 14:00 Stk/200k-50drl            EN1 K STK  1:24

   500  7:10 PM  10 x   50 on   :50 Your Stroke               EN1 D STK  1:40

   100  7:20 PM   1 x  100 on  2:00 Recovery/swim-down        REC S CHO  2:00

 3,000  7:23 PM   4 x  200 on  2:35 Free/1-4des.        } 1x  EN3 S FR   1:18

                  2 x  100 on  1:30 Free/easy           }     EN1 S FR   1:30

                  6 x  100 on  1:15 Free/1mid,2fast alt }     EN3 S FR   1:15

                  1 x  400 on  6:00 Free/easy           }     EN1 S FR   1:30

                  8 x   50 on   :45 Free/easy&dps       }     EN1 S FR   1:30

                  3 x  200 on  2:30 Free/fast!          }     EN3 S FR   1:15

   100  8:05 PM   1 x  100 on  2:00 Recovery/swim-down        REC S CHO  2:00

 1,600  8:08 PM   1 x  300 on  4:00 Free/pv     } 4x          EN2 P FR   1:20

                  4 x   25 on   :30 Your Stroke }             SP1 P STK  2:00

   300  8:33 PM  12 x   25 on   :30 Your Stroke/form          REC S STK  2:00

        8:39 PM Finish time.  Total: 8,100 meters.  Stress Value = 228



                Daily Workout [569] for Wednesday, May 10, 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

====== ========  ========================================= === = ===  ====

   800  6:30 PM   1 x 800 on 12:00 W-UP/swm&drl            REC S CHO  1:30

 2,400  6:43 PM   1 x 300 on  5:15 Your Stroke&cho   } 4x  EN2 K STK  1:45

                  1 x 200 on  2:40 Free              }     EN1 S FR   1:20

                  1 x 100 on  1:30 Individual Medley }     REC S IM   1:30

   200  7:22 PM   4 x  50 on   :50 Your Stroke/Pace&ez     EN2 S STK  1:40

   100  7:27 PM   1 x 100 on  3:00 Recovery/swim-down      REC S CHO  3:00

 1,000  7:31 PM  20 x  50 on  1:00 Your Stroke/fast        SP1 S STK  2:00

   200  7:52 PM   4 x  50 on   :45 Recovery/swim-down      REC S CHO  1:30

 1,000  7:56 PM   4 x 100 on  1:20 Free 1/7brs dps } 1x    EN2 P FR   1:20

                  1 x 200 on  3:00 Backstroke      }       EN1 P BK   1:30

                  1 x 400 on  5:00 Free,fast       }       EN3 P FR   1:15

   100  8:11 PM   1 x 100 on  2:00 Recovery/swim-down      REC S CHO  2:00

 1,500  8:14 PM   1 x 600 on  9:00 Individual Medley } 1x  EN1 S IM   1:30

                  1 x 500 on  7:30 Individual Medley }     EN2 S IM   1:30

                  1 x 400 on  6:00 Individual Medley }     EN3 S IM   1:30

   300  8:38 PM   3 x 100 on  1:40 Recovery/swim-down      REC S CHO  1:40

        8:43 PM Finish time.  Total: 7,600 meters.  Stress Value = 209



                 Daily Workout [570] for Thursday, May 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

====== ========  =========================================== === = ===  ====

 1,000  6:30 PM  10 x 100 on  1:25 4free-1bk alt             EN1 S FRB  1:25

   100  6:46 PM   1 x 100 on  2:00 Recovery/swim-down        REC S CHO  2:00

 2,400  6:49 PM   3 x 800 on 11:00 Free/Pad-pv FAST          EN3 P FR   1:23

   100  7:23 PM   1 x 100 on  3:00 Recovery/swim-down        REC S CHO  3:00

 1,000  7:27 PM   4 x 100 on  1:30 Your Stroke/Fins    } 2x  EN1 K STK  1:30

                  4 x  25 on   :30 Krls/stk  Fins SPD! }     SP3 D STK  2:00

   600  7:44 PM  12 x  50 on   :50 Kick&Swim                 EN1 K STK  1:40

   100  7:55 PM   1 x 100 on  2:00 Recovery/swim-down        REC S CHO  2:00

 2,300  7:58 PM   1 x 400 on  6:00 Individual Medley } 1x    EN2 S FLY  1:30

                  2 x 300 on  4:00 Free              }       EN2 S FR   1:20

                  1 x 200 on  3:00 Individual Medley }       EN2 S IM   1:30

                  3 x 200 on  2:40 Free              }       EN2 S FR   1:20

                  1 x 100 on  1:30 Individual Medley }       EN2 S IM   1:30

                  4 x 100 on  1:20 Free              }       EN2 S FR   1:20

   400  8:31 PM   8 x  50 on   :50 Recovery/swim-down        REC S CHO  1:40

        8:38 PM Finish time.  Total: 8,000 meters.  Stress Value = 244



                  Daily Workout [571] for Friday, May 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

====== ========  =========================================== === = ===  ====

 1,600  6:30 PM   1 x 1600 on 29:00 W-up/choice &rest        EN1 S CHO  1:49

 2,650  7:00 PM   1 x 2650 on 30:00 T-30 TRY!!!              EN3 S FR   1:08

   100  7:31 PM   1 x  100 on  3:00 Recovery/swim-down       REC S CHO  3:00

   400  7:35 PM   8 x   50 on   :50 Backstroke               REC S BK   1:40

   500  7:43 PM  10 x   50 on   :50 Your Stroke              EN1 P STK  1:40

   500  7:53 PM  10 x   50 on  1:00 Kick&Swim                EN1 K STK  2:00

 1,800  8:04 PM   4 x   50 on  1:00 Your Stroke/Des    } 3x  SP1 S STK  2:00

                  3 x  100 on  1:30 Individual Medley  }     EN1 S IM   1:30

                  4 x   25 on   :30 Recovery/swim-down }     REC S CHO  2:00

   250  8:37 PM   1 x  250 on  4:00 Recovery/swim-down       REC S CHO  1:36

        8:41 PM Finish time.  Total: 7,800 meters.  Stress Value = 266



                  Daily Workout [572] for Sunday, May 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

====== ========  ============================================= === = ===  ====

 1,000  8:50 AM  10 x  100 on  1:30 4fr-3IM-2cho-1IM           REC S MIX  1:30

 1,500  9:06 AM   1 x  200 on  3:00 Individual Medley } 3x     EN2 P IM   1:30

                  3 x  100 on  1:15 Free/des          }        EN2 P FR   1:15

 1,000  9:28 AM   1 x 1000 on 14:00 Fins/100H,upK-150cho       EN1 D CHO  1:24

   100  9:43 AM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00

 2,000  9:46 AM   1 x  600 on  9:00 Individual Medley } 1x     EN1 S IM   1:30

                  1 x  500 on  7:30 Individual Medley }        EN1 S IM   1:30

                  1 x  400 on  6:00 Individual Medley }        EN2 S IM   1:30

                  1 x  300 on  4:30 Individual Medley }        EN2 S IM   1:30

                  1 x  200 on  3:00 Individual Medley }        EN3 S IM   1:30

   200 10:17 AM   1 x  200 on  3:00 Recovery/swim-down         REC S CHO  1:30

 1,400 10:21 AM   8 x   50 on   :50 Free/Des 35-30       } 1x  EN3 S FR   1:40

                  1 x  100 on  2:00 Recovery/swim-down   }     REC S CHO  2:00

                  8 x   50 on  1:00 Free/Des 32-29       }     SP1 S FR   2:00

                  1 x  100 on  2:00 Recovery/swim-down   }     REC S CHO  2:00

                  8 x   50 on  1:10 Free/EZ-HARD30-28Des }     SP2 S FR   2:20

   300 10:50 AM   6 x   50 on   :50 Recovery/swim-down         REC S CHO  1:40

       10:55 AM Finish time.  Total: 7,500 meters.  Stress Value = 190



                  Daily Workout [573] for Sunday, May 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

====== ========  ========================================== === = ===  ====

   500  3:30 PM  1 x 500 on 8:00 Pull                       REC P CHO  1:36

 1,000  3:39 PM  1 x 100 on 1:30 Butterfly    } 1x          EN2 S FLY  1:30

                 1 x 200 on 3:00 Bk           }             EN2 S BK   1:30

                 1 x 300 on 4:30 Breaststroke }             EN2 S BR   1:30

                 1 x 400 on 6:00 Free         }             EN2 S FR   1:30

   300  3:55 PM  4 x  25 on 1:00 UW,k&s,swm/sp3 4xez } 2x   SP3 S FLY  4:00

                 1 x  50 on 2:00 Butterfly fast!!    }      SP3 S FLY  4:00

   100  4:08 PM  1 x 100 on 2:00 drill&swim                 REC D CHO  2:00

 2,000  4:11 PM  1 x  50 on  :45 1.3set bk/2.4set fly } 4x  EN2 S IM   1:30

                 1 x 100 on 1:30 IM/Bk                }     EN2 S IM   1:30

                 1 x 150 on 2:15 Bk/Br                }     EN2 S IM   1:30

                 1 x 200 on 3:00 IM/fr                }     EN2 S IM   1:30

   100  4:42 PM  1 x 100 on 5:00 Recovery/swim-down         REC S CHO  5:00

   300  4:48 PM  3 x 100 on 4:00 Dive max your stk!         SP2 S STK  4:00

   400  5:01 PM  8 x  50 on  :45 Recovery/swim-down         REC S CHO  1:30

   400  5:08 PM  8 x  50 on  :50 Your Stroke                EN1 P STK  1:40

   400  5:16 PM  8 x  50 on 1:00 Your Stroke                EN1 K STK  2:00

   500  5:25 PM  5 x 100 on 1:30 Recovery/swim-down         REC S CHO  1:30

        5:33 PM Finish time.  Total: 6,000 meters.  Stress Value = 121



                  Daily Workout [574] for Monday, May 15, 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  6:30 PM  4 x 100 on 1:30 W-UP             } 3x      REC S CHO  1:30

                 1 x 200 on 3:30 drill100-swim100 }         REC D IM   1:45

   200  7:00 PM  8 x  25 on  :45 KRLS by2t Sprint? !!       SP3 S FR   3:00

 1,400  7:07 PM  1 x 100 on 1:40 IM/K&S         } 1x        EN1 K IM   1:40

                 2 x  50 on 1:00 Fly 1ez-1fast  }           SP1 S FLY  2:00

                 1 x 200 on 3:20 IM/K&S         }           EN1 K IM   1:40

                 2 x  50 on 1:00 Bk 1ez-1fast   }           SP1 S BK   2:00

                 1 x 300 on 5:00 IM/K&S         }           EN1 K IM   1:40

                 2 x  50 on 1:00 Br 1ez-1fast   }           SP1 S BR   2:00

                 1 x 400 on 6:40 IM/K&S         }           EN1 K IM   1:40

                 2 x  50 on 1:00 Free 1ez-1fast }           SP1 S FR   2:00

   200  7:33 PM  8 x  25 on  :30 Recovery/drl-down          REC D CHO  2:00

 2,000  7:38 PM  5 x 400 on 5:15 Free/1~4des 5ez            EN2 P FR   1:19

   600  8:06 PM  8 x  50 on  :50 Stk/Kick&swim        } 1x  EN1 K STK  1:40

                 8 x  25 on  :40 Stk/max tempo up PUL }     SP3 P STK  2:40

   400  8:19 PM  4 x 100 on 2:00 Stk/speed play&form        EN2 S STK  2:00

   400  8:28 PM  4 x 100 on 1:40 Recovery/swim-down         REC S CHO  1:40

        8:35 PM Finish time.  Total: 7,000 meters.  Stress Value = 121





                 Daily Workout [575] for Tuesday, May 16, 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

====== ========  =========================================== === = ===  ====

 1,500  6:30 PM   3 x 100 on  1:30 W-up/choice         } 3x  REC S CHO  1:30

                  1 x 200 on  2:45 FR/FRIM100/IM HRdes }     EN2 S FRM  1:23

   200  6:53 PM   4 x  50 on  1:00 Sp&Ez                     SP3 S FR   2:00

 2,100  6:58 PM   4 x 100 on  1:10 Free/Set des!      } 1x   EN3 S FR   1:10

                  1 x  25 on  1:00 Recovery/swim-down }      REC S CHO  4:00

                  4 x 100 on  1:20 Free               }      EN3 S FR   1:20

                  1 x  25 on  1:00 Recovery/swim-down }      REC S CHO  4:00

                  4 x 100 on  1:30 Free               }      EN3 S FR   1:30

                  1 x  25 on  1:00 Recovery/swim-down }      REC S CHO  4:00

                  4 x 100 on  1:20 Free               }      EN3 S FR   1:20

                  1 x  25 on  1:00 Recovery/swim-down }      REC S CHO  4:00

                  4 x 100 on  1:10 Free               }      EN3 S FR   1:10

   200  7:29 PM   1 x 200 on  5:00 Recovery/swim-down        REC S CHO  2:30

   500  7:35 PM  10 x  50 on   :50 Drill/Stk                 EN1 D STK  1:40

 1,000  7:45 PM   3 x  50 on   :45 Free-2/50m,Br-des  } 4x   EN2 S STK  1:30

                  1 x 100 on  1:30 Recovery/swim-down }      REC S CHO  1:30

 1,000  8:01 PM   1 x 100 on  1:30 Individual Medley } 1x    EN1 S IM   1:30

                  1 x 200 on  3:00 Individual Medley }       EN1 S IM   1:30

                  1 x 300 on  4:30 Individual Medley }       EN2 S IM   1:30

                  1 x 400 on 10:00 Individual Medley }       EN2 S IM   2:30

   200  8:21 PM   1 x 200 on  2:10 Free  DIVE!               SP2 S FR   1:05

   300  8:25 PM   1 x 300 on  5:00 Recovery/swim-down        REC S CHO  1:40

        8:30 PM Finish time.  Total: 7,000 meters.  Stress Value = 213



                Daily Workout [576] for Wednesday, May 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

====== ========  ======================================== === = ===  ====

 1,800  6:32 PM   3 x 100 on 1:30 your choice       } 3x  EN1 S CHO  1:30

                  4 x  25 on  :30 Individual Medley }     EN1 S IM   2:00

                  1 x 200 on 3:00 Free              }     EN2 S FR   1:30

 1,000  7:02 PM  20 x  50 on  :50 25krls-25fr             EN1 D STK  1:40

   625  7:20 PM  25 x  25 on  :25 56789brs/ez-hard        EN2 S FR   1:40

   125  7:32 PM   5 x  25 on  :40 UWK-HUPK/12.5 fast      SP3 D FR   2:40

    50  7:37 PM   1 x  50 on 2:00 Recovery/swim-down      REC S CHO  4:00

 1,050  7:40 PM   6 x  25 on  :30 Your Stroke } 3x        SP1 P STK  2:00

                  1 x 200 on 3:00 Free        }           EN1 P FR   1:30

   900  7:59 PM  12 x  75 on 1:15 RLSwim by25             EN2 D STK  1:40

   800  8:15 PM  16 x  50 on 1:00 DES/54321               EN2 S FR   2:00

   250  8:32 PM   1 x 250 on 5:00 Backstroke              REC S BK   2:00

        8:37 PM Finish time.  Total: 6,600 meters.  Stress Value = 140



                 Daily Workout [577] for Thursday, May 18, 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  6:30 PM   1 x 200 on 3:00 w-up/choice       } 2x   REC S CHO  1:30

                  4 x  25 on  :30 D.P.S/good stroke }      EN1 S CHO  2:00

                  1 x 300 on 5:00 Individual Medley }      EN1 S IM   1:40

   100  6:51 PM   4 x  25 on  :50 U.W kick no-brs&fast     SP3 K CHO  3:20

   100  6:56 PM   1 x 100 on 2:00 Recovery/swim-down       REC S CHO  2:00

   700  6:59 PM   4 x  50 on  :45 400pace/IM or FR   } 1x  EN3 S STK  1:30

                  3 x 100 on 1:45 Recovery/swim-down }     REC S CHO  1:45

                  4 x  50 on  :45 400pace/IM or FR   }     EN3 S STK  1:30

   600  7:12 PM   6 x 100 on 1:30 Recovery/swim-down       REC S CHO  1:30

   800  7:22 PM  16 x  50 on  :45 Pull/stk(bk)4xfast       EN1 P STK  1:30

   800  7:35 PM  16 x  50 on  :55 K&S/stk(IM)4xfast        EN1 K STK  1:50

   100  7:51 PM   1 x 100 on 2:00 Recovery/swim-down       REC S CHO  2:00

 1,200  7:54 PM  12 x 100 on 1:25 Free/150~160 spd-ply     EN1 S FR   1:25

   400  8:12 PM   8 x  50 on  :45 Recovery/swim-down       REC S CHO  1:30

        8:18 PM Finish time.  Total: 6,000 meters.  Stress Value = 70



                  Daily Workout [578] for Friday, May 19, 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                 REC S CHO  1:30

 1,800  6:46 PM   4 x   50 on   :45 Individual Medley } 3x  EN2 S IM   1:30

                  4 x   25 on   :30 Kick&Swim         }     EN2 K STK  2:00

                  3 x  100 on  1:20 Freestyle         }     EN2 S FR   1:20

   100  7:14 PM   1 x  100 on  2:00 Recovery/swim-down      REC S CHO  2:00

    50  7:17 PM   2 x   25 on  2:00 Dive!                   SP3 S STK  8:00

   800  7:22 PM  16 x   50 on   :45 Free/3EZ-1FAST alt      EN3 S FR   1:30

   250  7:35 PM   1 x  250 on  4:00 Recovery/swim-down      REC S CHO  1:36

        7:39 PM Finish time.  Total: 4,000 meters.  Stress Value = 95



                 Daily Workout [579] for Saturday, May 20, 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  2:00 PM   1 x 1000 on 15:00 Kinki SC W-UP      REC S CHO  1:30

 1,000  2:16 PM  20 x   50 on  1:00 K&SWM              EN1 K CHO  2:00

   500  2:37 PM  10 x   50 on   :50 Free               EN2 S FR   1:40

   400  2:47 PM   4 x  100 on  1:30 Recovery/swim-down REC S CHO  1:30

   200  2:54 PM   1 x  200 on  3:00 Race               SP2 S FR   1:30

   200  2:58 PM   2 x  100 on  1:30 Recovery/swim-down REC S CHO  1:30

   800  3:02 PM   1 x  800 on  9:10 Race               EN3 S FR   1:09

   300  3:13 PM   3 x  100 on  1:30 Recovery/swim-down REC S CHO  1:30

        3:18 PM Finish time.  Total: 4,400 meters.  Stress Value = 97





                  Daily Workout [580] for Sunday, May 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

====== ========  =================================== === = ===  ====

   500  8:00 AM   1 x 500 on 8:00 Kinki SC W-UP      REC S CHO  1:36

   500  8:09 AM   5 x 100 on 1:30 Warm-up            REC S CHO  1:30

 1,000  8:18 AM  20 x  50 on  :50 Individual Medley  EN1 S IM   1:40

   400  8:36 AM   8 x  50 on  :45 Free               EN2 S FR   1:30

   100  8:43 AM   1 x 100 on 1:30 Race/relay         SP2 S STK  1:30

   200  8:46 AM   1 x 200 on 3:00 Recovery/swim-down REC S CHO  1:30

   300  8:50 AM   3 x 100 on 1:30 Recovery/swim-down REC S CHO  1:30

   500  8:56 AM  10 x  50 on  :45 Free/Pace          EN3 S FR   1:30

   200  9:05 AM   2 x 100 on 1:30 Recovery/swim-down REC S CHO  1:30

   400  9:09 AM   1 x 400 on 4:30 Race               SP2 S FR   1:08

   300  9:15 AM   3 x 100 on 1:30 Recovery/swim-down REC S CHO  1:30

        9:20 AM Finish time.  Total: 4,400 meters.  Stress Value = 108



                 Daily Workout [581] for Tuesday, May 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

====== ========  ========================================== === = ===  ====

 1,300  6:10 PM  4 x  100 on  1:25 Free3t-Bk1t       } 2x   REC S FRB  1:25

                 1 x  200 on  2:55 Individual Medley }      EN2 S IM   1:28

                 1 x   50 on   :50 Drill/choice      }      REC D CHO  1:40

 1,000  6:30 PM  1 x 1000 on 18:00 Kick your stroke&cho     EN1 K CHO  1:48

 1,300  6:49 PM  4 x  100 on  1:15 Free/Pull pad.pv   } 2x  EN2 P FR   1:15

                 1 x  100 on  1:30 Free-Bk stroke mix }     REC P FRB  1:30

                 1 x   50 on   :40 Fr 3/50-brs.fast   }     EN3 P FR   1:20

                 1 x  100 on  1:30 Free-Bk stroke mix }     REC P FRB  1:30

   100  7:08 PM  1 x  100 on  2:00 Recovery/swim-down       REC S CHO  2:00

 2,000  7:11 PM  5 x  400 on  5:50 Individual Medley        EN2 S IM   1:28

   100  7:42 PM  1 x  100 on  2:00 Recovery/swim-down       REC S CHO  2:00

 1,200  7:45 PM  6 x   50 on   :50 Free/B-kick HARD   } 3x  EN3 K FR   1:40

                 1 x  100 on  1:30 Recovery/swim-down }     REC S CHO  1:30

   900  8:06 PM  3 x  300 on  4:20 Fins/drill&kick          EN1 D CHO  1:27

   300  8:20 PM  3 x  100 on  1:40 Recovery/swim-down       REC S CHO  1:40

        8:25 PM Finish time.  Total: 8,200 meters.  Stress Value = 157





                Daily Workout [582] for Wednesday, May 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

====== ========  ======================================= === = ===  ====

   800  6:30 PM   1 x 800 on 11:00 w-up/100cho-300IM     REC S MIX  1:23

 1,350  6:42 PM   1 x 400 on  6:30 fin kick&drl    } 3x  EN1 D CHO  1:38

                  2 x  25 on   :40 U/W kick no-brs }     SP3 K CHO  2:40

 1,000  7:07 PM  10 x 100 on  1:45 IM 75kick&25swim      EN2 K IM   1:45

    50  7:26 PM   1 x  50 on  1:00 Recovery/swim-down    REC S CHO  2:00

 1,600  7:28 PM   4 x 400 on  5:00 Free/spd-ply          EN2 S FR   1:15

 1,200  7:49 PM   3 x 400 on  4:55 Des/4:40-             EN3 S FR   1:14

   800  8:05 PM   2 x 400 on  4:50 Hard                  EN3 S FR   1:13

   100  8:16 PM   1 x 100 on  2:00 Recovery/swim-down    REC S CHO  2:00

   600  8:19 PM  12 x  50 on   :55 Ring tube 4/50brs     EN2 P RNG  1:50

   200  8:31 PM   8 x  25 on   :30 Pull/stream line drl  REC P FR   2:00

   300  8:36 PM   1 x 300 on  5:00 Recovery/swim-down    REC S CHO  1:40

        8:41 PM Finish time.  Total: 8,000 meters.  Stress Value = 222



                 Daily Workout [583] for Thursday, May 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

====== ========  ======================================== === = ===  ====

 1,800  6:30 PM   1 x 300 on 4:30 choice            } 3x  REC S CHO  1:30

                  1 x 200 on 3:30 Free              }     EN1 K FR   1:45

                  1 x 100 on 1:40 Individual Medley }     REC S IM   1:40

   200  7:00 PM   4 x  50 on  :50 Your Stroke/Pace&ez     EN2 S STK  1:40

   100  7:05 PM   1 x 100 on 2:00 Recovery/swim-down      REC S CHO  2:00

 1,000  7:08 PM  10 x 100 on 1:45 Stroke/Fast *3xEZ       SP1 S STK  1:45

   200  7:27 PM   4 x  50 on  :45 Recovery/swim-down      REC S CHO  1:30

 1,800  7:31 PM   3 x 100 on 1:20 Free 1/7brs dps } 2x    EN2 P FR   1:20

                  1 x 200 on 3:00 Backstroke      }       EN1 P BK   1:30

                  1 x 400 on 5:00 Free,fast       }       EN2 P FR   1:15

 1,000  7:56 PM  10 x 100 on 1:30 Fins/3onBoard,2K&S      EN2 K STK  1:30

   100  8:12 PM   1 x 100 on 2:00 Recovery/swim-down      REC S CHO  2:00

 1,300  8:15 PM   1 x 500 on 7:30 Individual Medley } 1x  EN1 S IM   1:30

                  1 x 400 on 6:00 Individual Medley }     EN2 S IM   1:30

                  1 x 400 on 4:30 Individual Medley }     EN3 S IM   1:08

   500  8:34 PM   5 x 100 on 1:40 Recovery/stk-drill      REC D CHO  1:40

        8:43 PM Finish time.  Total: 8,000 meters.  Stress Value = 197





                 Daily Workout [584] for Saturday, May 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

====== ========  ======================================== === = ===  ====

   600  9:30 AM   1 x 600 on 9:00 Warm-up                 REC S CHO  1:30

 1,600  9:40 AM   2 x  50 on 1:00 drill             } 4x  REC D CHO  2:00

                  1 x 100 on 1:40 Individual Medley }     EN1 S IM   1:40

                  1 x 200 on 3:00 Free              }     EN1 S FR   1:30

   500 10:08 AM   5 x 100 on 1:20 Free/fast               EN3 S FR   1:20

   500 10:16 AM  10 x  50 on 1:00 Free,4fa-1ez/fa noBR    SP1 S FR   2:00

   500 10:27 AM   5 x 100 on 1:30 Free/Des                EN3 S FR   1:30

   500 10:36 AM  10 x  50 on  :45 Free/fast 9foot/1       SP1 S FR   1:30

   300 10:45 AM   3 x 100 on 1:40 Recovery/drill          REC D CHO  1:40

 1,000 10:51 AM  10 x 100 on 1:30 Free/pull pv,1/7brs     EN2 P FR   1:30

 1,500 11:07 AM   3 x 500 on 9:00 IMk-FRk-IM100k&25S      EN2 K FRM  1:48

   500 11:35 AM   5 x 100 on 1:40 Recovery/swim-down      REC S CHO  1:40

       11:44 AM Finish time.  Total: 7,500 meters.  Stress Value = 222



                 Daily Workout [585] for Saturday, May 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

====== ========  ============================================ === = ===  ====

 1,000  1:30 PM   1 x 1000 on 15:00 w-up                      REC S CHO  1:30

   900  1:46 PM   4 x   50 on   :50 drill&swim IM order } 3x  EN1 D IM   1:40

                  1 x  100 on  1:45 drill&swm free      }     EN1 D FR   1:45

   100  2:03 PM   1 x  100 on  2:00 Recovery/swim-down        REC S CHO  2:00

 2,000  2:06 PM  10 x   50 on   :55 Individual Medley  } 2x   EN2 K IM   1:50

                  3 x  100 on  1:40 Individual Med.des }      EN2 S IM   1:40

                  1 x  200 on  3:30 Individual Medley  }      EN3 S IM   1:45

   100  2:43 PM   1 x  100 on  2:00 Recovery/swim-down        REC S CHO  2:00

   500  2:46 PM   5 x  100 on  1:50 kick drill /free          REC K FR   1:50

 1,200  2:57 PM   6 x   50 on   :40 Free 1-5des/6ez } 1x      EN2 S FR   1:20

                  3 x  100 on  1:10 Free fast       }         EN3 S FR   1:10

                  4 x   50 on   :50 Free 1-3des/4ez }         EN2 S BR   1:40

                  2 x  100 on  1:10 Free fast       }         EN3 S FR   1:10

                  2 x   50 on  1:00 Free ez         }         REC S FR   2:00

                  1 x  100 on  1:00 Free fast       }         EN3 S FR   1:00

   100  3:15 PM   1 x  100 on  2:00 Recovery/swim-down        REC S CHO  2:00

   400  3:18 PM   4 x  100 on  1:50 stk drill/free            REC D FR   1:50

   100  3:27 PM   1 x  100 on  5:00 Recovery/swim-down        REC S CHO  5:00

   100  3:33 PM   1 x  100 on  2:00 Free Dive MAXXXXXXX       SP2 S FR   2:00

   500  3:36 PM  10 x   50 on   :50 Recovery/swim-down        REC S CHO  1:40

        3:45 PM Finish time.  Total: 7,000 meters.  Stress Value = 133





                  Daily Workout [586] for Monday, May 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

====== ========  =========================================== === = ===  ====

 2,000  6:30 PM   1 x 500 on 8:20 Warm-up/choice       } 1x  REC S CHO  1:40

                  1 x 400 on 6:40 Backstroke           }     REC P BK   1:40

                  1 x 300 on 6:00 Breaststroke or Free }     REC K BR   2:00

                  1 x 200 on 3:20 Butterfly            }     REC D FLY  1:40

                  1 x 100 on 1:40 Kick your stroke     }     REC K STK  1:40

                  1 x 500 on 8:20 Freestyle speed play }     EN1 S FR   1:40

   100  7:06 PM   1 x 100 on 4:00 Recovery/rest              REC S CHO  4:00

 1,500  7:11 PM   1 x 200 on 3:10 Individual Medley   } 3x   EN1 D IM   1:35

                  3 x 100 on 1:40 Stroke/R-L-Swm by1t }      EN1 D STK  1:40

   500  7:37 PM  10 x  50 on  :50 Your Stroke(IM-br)         EN2 S STK  1:40

                                  (fr-HupSWM)                          

   500  7:47 PM  10 x  50 on  :45 Your Stroke HR17-180       EN3 S STK  1:30

   500  7:56 PM  10 x  50 on  :40 Freestyle HR180-190        SP1 S FR   1:20

   400  8:04 PM   4 x 100 on 1:40 Recovery/swim-down         REC S CHO  1:40

 2,000  8:12 PM   6 x 100 on 1:20 Free breathe 4-5-6-7 } 1x  EN1 P FR   1:20

                  1 x 400 on 5:30 bld up&speed play    }     EN1 S FR   1:23

                  6 x 100 on 1:30 Free side stk&drl.   }     EN1 K FIN  1:30

                  1 x 400 on 7:00 Free sub-dps-c/down  }     EN1 S FR   1:45

        8:42 PM Finish time.  Total: 7,500 meters.  Stress Value = 132



                 Daily Workout [587] for Tuesday, May 30, 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   4 x 250 on 3:40 200cho/50IM ord.drl       REC S IM   1:28

 3,000  6:46 PM   1 x 500 on 7:00 150cho-25fly-75fr } 1x    REC P MIX  1:24

                  5 x 100 on 1:15 Freestyle-1/6brs. }       EN2 P FR   1:15

                  1 x 500 on 7:00 125cho-50bk-75fr  }       REC P MIX  1:24

                  5 x 100 on 1:15 Freestyle-1/7brs. }       EN2 P FR   1:15

                  1 x 500 on 7:00 100cho-75br-75fr  }       REC P MIX  1:24

                  5 x 100 on 1:15 Freestyle-1/8brs. }       EN2 P MIX  1:15

 1,000  7:27 PM   5 x 200 on 3:00 Individual Medley         EN2 S IM   1:30

   100  7:43 PM   1 x 100 on 2:00 Recovery/swim-down        REC S CHO  2:00

 1,800  7:46 PM   3 x 300 on 4:15 Fin/side-BKdol&cho  } 1x  EN1 K FIN  1:25

                  1 x 100 on 1:45 side50-BKdol.25&u/w }     SP3 K CHO  1:45

                  4 x 100 on 1:40 Kick your stroke    }     EN2 K STK  1:40

                  1 x 400 on 7:00 Individual Medley   }     EN1 S IM   1:45

   100  8:16 PM   1 x 100 on 2:00 Recovery/swim-down        REC S CHO  2:00

 1,000  8:19 PM   5 x 200 on 2:30 Freestyle/DES             EN3 S FR   1:15

   300  8:33 PM  12 x  25 on  :30 1SUB-3recovery  alt       SP3 S CHO  2:00

        8:39 PM Finish time.  Total: 8,300 meters.  Stress Value = 162



                Daily Workout [588] for Wednesday, May 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

====== ========  ============================================ === = ===  ====

 1,500  6:30 PM  15 x 100 on  1:30 Warm-up/4cho-1IM alt       REC S CHO  1:30

 2,000  6:54 PM   2 x 200 on  2:30 Fr    Des/&hypo1/7b } 4x   EN2 P FR   1:15

                  1 x 100 on  1:30 Backstroke/recovery }      REC P BK   1:30

    50  7:21 PM   1 x  50 on  1:00 Recovery/swim-down         REC S CHO  2:00

 2,200  7:23 PM   1 x 800 on 11:30 Drl.your choice      } 1x  EN1 D FIN  1:26

                  1 x 200 on  3:20 u/wk20m/sidek30m alt }     EN2 K STK  1:40

                 12 x 100 on  1:45 2stk onB/1t k20+s30  }     EN3 K STK  1:45

    50  8:00 PM   1 x  50 on  2:00 Recovery/swim-down         REC S CHO  4:00

 2,000  8:03 PM   1 x 800 on 10:00 Freestyle  Hard!! } 1x     EN3 S FR   1:15

                  1 x 200 on  3:00 Backstroke  rec   }        REC S BK   1:30

                  1 x 600 on 11:00 Fr  300spdply-rec }        EN1 S FR   1:50

                  1 x 400 on  6:00 IM Hard!!         }        EN3 S IM   1:30

   200  8:34 PM   1 x 200 on  3:00 Recovery/swim-down         REC S CHO  1:30

        8:37 PM Finish time.  Total: 8,000 meters.  Stress Value = 213