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