By Hy-Tek's WORKOUT MANAGER
Daily Workout [589] for Thursday, June 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 ====== ======== ========================================== === = === ==== 1,500 6:30 PM 3 x 500 on 7:30 W-up/cho-frbk100-IM REC S MIX 1:30 1,500 6:54 PM 10 x 50 on :40 Free/4fast-1ez alt } 1x EN3 S FR 1:20 10 x 50 on :50 Stk/1fa-4ez-2fa-3ez } EN2 S STK 1:40 10 x 50 on 1:00 Stk/2fa-1ezx3set&fa } SP1 S STK 2:00 400 7:20 PM 4 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30 1,800 7:27 PM 4 x 50 on :45 Individual Medley } 3x EN1 P IM 1:30 4 x 100 on 1:15 Freestyle } EN2 P FR 1:15 1,800 7:52 PM 1 x 400 on 7:30 Kick your choice } 3x EN1 K CHO 1:53 4 x 50 on 1:00 Freestyle } EN2 K FR 2:00 300 8:28 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:33 PM Finish time. Total: 7,300 meters. Stress Value = 147 Daily Workout [590] for Friday, June 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 ====== ======== ========================================== === = === ==== 1,500 6:30 PM 3 x 500 on 7:00 Warm-up/cho-IM-bk REC S MIX 1:24 2,000 6:52 PM 1 x 200 on 3:00 Individual Medley } 4x EN1 P IM 1:30 6 x 50 on :40 Freestyle/1-5des.6ez } EN2 P FR 1:20 1,000 7:21 PM 8 x 125 on 1:45 25Imdrl.-100Gkcho. EN1 K FIN 1:24 1,000 7:36 PM 1 x 100 on 1:45 Individual Medley Gk } 4x EN1 K IM 1:45 3 x 50 on :45 Kick your stroke } EN3 K STK 1:30 100 7:53 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,200 7:56 PM 4 x 50 on :45 IM/dps } 1x EN2 S IM 1:30 1 x 300 on 4:00 Freestyle/HR160-170 } EN2 S FR 1:20 4 x 100 on 1:30 IM/order turn fast } EN2 S IM 1:30 1 x 300 on 4:00 Freestyle/HR170-180 } EN3 S FR 1:20 4 x 150 on 2:15 IM/order bld up } EN2 S IM 1:30 1 x 400 on 5:30 Freestyle/rec-c-down } REC S FR 1:23 100 8:29 PM 1 x 100 on 4:00 Recovery/swim-down REC S CHO 4:00 200 8:34 PM 1 x 200 on 2:05 Dive! max your speed SP2 S FR 1:03 400 8:38 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40 8:45 PM Finish time. Total: 8,500 meters. Stress Value = 165 Page 2 (07/22/2000) Daily Workout [591] for Sunday, June 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 ====== ======== =========================================== === = === ==== 1,200 8:00 AM 3 x 400 on 5:45 w-up/cho-IM-cho 1t REC S CHO 1:26 300 8:19 AM 12 x 25 on :40 IM order4t/3drl-1swm SP3 D IM 2:40 swm-no brs/sprint 2,000 8:28 AM 3 x 100 on 1:30 Individual Medley } 2x EN2 P IM 1:30 3 x 200 on 2:30 Fr/fast,mid-100stk } EN2 P FR 1:15 4 x 25 on :30 Backstroke/ez } REC P BK 2:00 1,000 8:57 AM 1 x 1000 on 15:00 fins/kick-mix EN1 K MIX 1:30 1,000 9:13 AM 4 x 100 on 1:45 Free/B-kick des } 2x EN2 K FR 1:45 4 x 25 on :40 Free/B-kick no brs } SP3 K FR 2:40 100 9:34 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,500 9:37 AM 2 x 400 on 5:45 1-IM/2-Fr } 1x EN2 S FRM 1:26 3 x 300 on 4:20 IM-Fr-IM by1t } EN2 S FRM 1:27 4 x 200 on 2:50 Fr-IM alt by1t } EN2 S FRM 1:25 50 10:14 AM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 400 10:16 AM 4 x 100 on 1:30 Free/fast,mid-50stk EN3 S FR 1:30 250 10:23 AM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36 10:27 AM Finish time. Total: 8,800 meters. Stress Value = 172 Daily Workout [592] for Sunday, June 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 ====== ======== ======================================== === = === ==== 500 3:30 PM 1 x 500 on 7:30 w-up REC S CHO 1:30 3,000 3:39 PM 1 x 100 on 1:30 IM-rev } 1x EN1 S IM 1:30 1 x 500 on 7:05 Individual Medley } EN2 S IM 1:25 1 x 200 on 3:00 IM-rev } EN1 S IM 1:30 1 x 400 on 5:40 Individual Medley } EN2 S IM 1:25 1 x 300 on 4:30 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 200 on 2:50 Individual Medley } EN2 S IM 1:25 1 x 500 on 7:30 IM-rev } EN2 S IM 1:30 1 x 100 on 1:25 Individual Medley } EN2 S IM 1:25 100 4:24 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 4:27 PM 10 x 100 on 1:30 Fins/drill fr style EN1 D FR 1:30 800 4:43 PM 4 x 200 on 2:40 Free,brs 1/10~1/1mix EN1 S FR 1:20 mid-150stk 800 4:55 PM 8 x 100 on 1:20 Free,dps 15~10stk/25 EN2 S FR 1:20 mid-75stk 800 5:07 PM 16 x 50 on :40 Free/3des-1ez alt EN3 S FR 1:20 mid-8x50 1:20 max 500 5:19 PM 5 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 5:28 PM Finish time. Total: 7,500 meters. Stress Value = 145 Daily Workout [593] for Monday, June 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 ====== ======== ========================================== === = === ==== 2,000 5:50 PM 2 x 1000 on 14:30 Warm-up/1tswm-2tfinK REC S CHO 1:27 Katu,Iwai,Ai 1,000 6:20 PM 1 x 100 on 1:40 IM/drill } 2x EN1 D IM 1:40 1 x 400 on 5:50 Individual Medley } EN1 S IM 1:28 2,000 6:36 PM 5 x 400 on 5:30 Free300-Bk100 noPAD EN2 P FR 1:23 Shiho,Yusuke,Hiroki 2,000 7:05 PM 1 x 200 on 2:30 pad.pv 1/7brs } 4x EN2 P FR 1:15 3 x 100 on 1:30 All fast!! } EN3 P FR 1:30 200 7:34 PM 8 x 25 on :30 Recovery/drill REC D CHO 2:00 4,000 7:39 PM 1 x 500 on 6:30 Free/T-30 pace } 2x EN2 S FR 1:18 1 x 400 on 5:30 Free/1500pace } EN2 S FR 1:23 1 x 300 on 4:15 Free/800pace } EN3 S FR 1:25 1 x 200 on 3:00 Free/400half } EN3 S FR 1:30 1 x 100 on 1:30 Free/200half } EN3 S FR 1:30 10 x 50 on :45 Free-Bk/ez } REC S FRB 1:30 300 8:37 PM 1 x 300 on 5:00 Recovery/drill-down REC D CHO 1:40 8:42 PM Finish time. Total: 11,500 meters. Stress Value = 271 Daily Workout [594] for Tuesday, June 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 ====== ======== =========================================== === = === ==== 2,000 6:30 PM 3 x 100 on 1:25 W-up/choice } 4x EN1 S CHO 1:25 4 x 50 on :45 Individual Medley } EN1 S IM 1:30 2,500 7:00 PM 5 x 500 on 6:10 Free/pull des1~5 EN2 P FR 1:14 mid/5-4-3-2-100 by1 100 7:32 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 7:35 PM 10 x 100 on 1:30 Fins/4k,des-1drl alt EN1 K FR 1:30 3,000 7:51 PM 6 x 100 on 1:15 Free/50ez-50bld up } 3x EN2 S FR 1:15 mid/100-75-50 by1set } 6 x 50 on :40 Free/1xez,2xHard } EN3 S FR 1:20 mid/3x50 1:20 max } 4 x 25 on :30 Free/1ez,3fast-NoBRS } SP1 S FR 2:00 400 8:33 PM 4 x 100 on 1:45 Recovery/swim&drill REC S CHO 1:45 mid=stk/7200m 8:41 PM Finish time. Total: 9,000 meters. Stress Value = 213 Daily Workout [596] for Wednesday, June 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 ====== ======== ======================================== === = === ==== 5,000 6:30 PM 1 x 5000 on 70:00 W-up/&des EN1 S FR 1:24 200 7:41 PM 1 x 200 on 4:00 Recovery/swim-down REC S BK 2:00 1,600 7:46 PM 8 x 50 on :50 Drill/IM by1set } 4x EN1 D IM 1:40 500 8:14 PM 20 x 25 on :30 25IM speed/recovery SP2 S IM 2:00 500 8:25 PM 1 x 500 on 10:00 Kick EN1 K CHO 2:00 200 8:36 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 8:40 PM Finish time. Total: 8,000 meters. Stress Value = 133 Daily Workout [595] for Thursday, June 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 ====== ======== ======================================= === = === ==== 1,800 6:30 PM 4 x 100 on 1:30 W-up/choice } 3x REC S CHO 1:30 4 x 50 on :45 IM drill&Swim } EN1 D IM 1:30 1,000 6:58 PM 1 x 1000 on 15:00 Fins/50stk,drl-200K EN1 D CHO 1:30 4,500 7:14 PM 3 x 1500 on 20:00 Free/des 175-180-185 EN3 S FR 1:20 200 8:15 PM 2 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 500 8:20 PM 5 x 100 on 1:30 50IM order/50fr EN1 P FRM 1:30 600 8:29 PM 12 x 50 on :50 IMby3t/2dr-1s EN1 D IM 1:40 200 8:40 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 8:43 PM Finish time. Total: 8,800 meters. Stress Value = 327 Daily Workout [597] for Friday, June 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 500 on 7:30 Free-choice-IMdrl, REC S MIX 1:30 1,500 6:54 PM 1 x 300 on 4:20 Kick drill choice } 3x EN1 K FIN 1:27 4 x 50 on :45 Fly/RLside,bk,uwKick } EN2 K FIN 1:30 2,000 7:17 PM 4 x 500 on 6:20 Free/1-3des,4dps EN2 P PAD 1:16 100 7:44 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,500 7:47 PM 10 x 25 on :30 Butterfly/10mfast,ez } 1x EN2 S FLY 2:00 1 x 200 on 2:45 Free } EN1 S FR 1:23 5 x 50 on :50 Butterfly/1-4des,5dr } EN2 S FLY 1:40 1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30 5 x 100 on 1:30 Fly-fr-bk-fr-br by1t } EN1 S IM 1:30 1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30 5 x 50 on :40 Free/1-4des,5ez } EN2 S FR 1:20 1 x 200 on 2:45 Free } EN1 S FR 1:23 10 x 25 on :30 Free/fast! } EN3 S FR 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: 8,000 meters. Stress Value = 117 Daily Workout [598] for Saturday, June 10, 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 ====== ======== ========================================== === = === ==== 1,200 9:20 AM 3 x 400 on 6:00 w-up/300cko-100IM REC S MIX 1:30 2,000 9:40 AM 8 x 50 on :45 Individual Medleyby1 } 2x EN1 P IM 1:30 6 x 100 on 1:30 Free/2ez-1fast } EN2 P FR 1:30 100 10:12 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 10:16 AM 8 x 50 on :55 Individual Medleyby1 } 1x EN1 K IM 1:50 6 x 100 on 1:45 free&stk mix } EN1 K STK 1:45 1,000 10:36 AM 5 x 200 on 3:15 150k,drl-50swm speed EN1 K IM 1:38 IM order &stk by1t 200 10:55 AM 4 x 50 on 1:00 your choice REC S CHO 2:00 1,000 11:01 AM 1 x 100 on 1:30 Individual Medley } 1x EN1 S IM 1:30 1 x 200 on 3:00 Freestyle } EN2 S IM 1:30 1 x 300 on 4:30 Individual Medley } EN3 S IM 1:30 1 x 400 on 6:00 Freestyle } EN3 S FR 1:30 HR 170~MAX des set } 300 11:18 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 11:23 AM Finish time. Total: 6,800 meters. Stress Value = 109 Daily Workout [599] for Saturday, June 10, 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 ====== ======== ======================================== === = === ==== 1,200 1:30 PM 4 x 100 on 1:30 w-up } 2x EN1 S FR 1:30 1 x 200 on 3:00 Individual Medley } REC S IM 1:30 400 1:50 PM 8 x 50 on 1:00 Pace&ez SP1 S STK 2:00 2,000 2:00 PM 20 x 100 on 2:00 Stk/fast !! SP1 S STK 2:00 500 2:42 PM 5 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 1,000 2:53 PM 10 x 100 on 1:40 /drl position, REC D FR 1:40 roll,elbow-up etc. 1,200 3:12 PM 4 x 300 on 4:30 IM-fr-IM&recovery REC S FRM 1:30 3:30 PM Finish time. Total: 6,300 meters. Stress Value = 220 Daily Workout [600] for Monday, June 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 ====== ======== ========================================== === = === ==== 1,000 6:30 PM 10 x 100 on 1:20 Free EN2 S FR 1:20 600 6:45 PM 12 x 50 on :45 IM 1tDRL 2tSWM by3t EN2 D IM 1:30 2,000 6:55 PM 40 x 50 on :45 Dis/16H-4E&8642DES EN3 S FR 1:30 Mid/16H-4E&4321on:90 400 7:26 PM 4 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30 2,200 7:33 PM 4 x 100 on 1:15 Dis/100des Mid/75H } 4x EN2 P STK 1:15 1 x 50 on 1:00 Recovery/swim-down } REC P CHO 2:00 4 x 25 on :30 Sprint no breath } SP3 P STK 2:00 100 8:06 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,650 8:09 PM 4 x 100 on 1:40 Kick your stroke } 3x EN2 K STK 1:40 1 x 50 on 1:00 Recovery/kick-drill } REC K CHO 2:00 4 x 25 on :40 Sprint no breath } SP3 K STK 2:40 250 8:41 PM 1 x 250 on 5:00 Recovery/swim-down REC S CHO 2:00 Mid/7300m 8:47 PM Finish time. Total: 8,200 meters. Stress Value = 260 Daily Workout [601] for Tuesday, June 13, 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 6:30 PM 5 x 100 on 1:15 Free EN2 S FR 1:15 500 6:38 PM 5 x 100 on 1:25 Free-bK ALT EN2 P FRB 1:25 500 6:47 PM 5 x 100 on 1:45 Kick your choice EN2 K CHO 1:45 500 6:57 PM 5 x 100 on 1:30 Individual Medley EN2 S IM 1:30 100 7:06 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 4,650 7:10 PM 20 x 25 on :30 Your Stroke } 1x SP1 S STK 2:00 1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00 16 x 50 on :50 Your Stroke/Des by4t } EN3 S STK 1:40 1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00 12 x 100 on 1:30 1E-3H,Mid1E-1H-1R-1H } EN3 S STK 1:30 1 x 50 on 3:00 Recovery/swim-down } REC S CHO 6:00 10 x 200 on 2:30 Hard/Mid 5x200 5'max } EN3 S STK 1:15 250 8:24 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36 500 8:29 PM 1 x 500 on 8:00 Fins/K&Drl EN1 D CHO 1:36 200 8:38 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 Mid/6300m 8:43 PM Finish time. Total: 7,700 meters. Stress Value = 358 Daily Workout [602] for Wednesday, June 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 ====== ======== ======================================== === = === ==== 2,400 6:30 PM 3 x 100 on 1:20 Up swim } 3x EN1 S FR 1:20 4 x 50 on :45 Individual Medley } EN2 S IM 1:30 1 x 300 on 5:00 Kick your stroke } EN2 K STK 1:40 800 7:07 PM 8 x 100 on 1:15 Free EN2 P FR 1:15 800 7:18 PM 8 x 100 on 1:30 Individual Medley EN2 P IM 1:30 200 7:31 PM 4 x 50 on 1:00 Pace&Recover SP3 S STK 2:00 7:36 PM 2:00 Rest L :00 200 7:38 PM 2 x 100 on 1:05 setDES/midx50STK(fly EN3 S STK 1:05 400 7:42 PM 4 x 100 on 1:10 Free/midx50stk(bk EN3 S STK 1:10 600 7:48 PM 6 x 100 on 1:15 Free/midx50stk(br EN3 S STK 1:15 800 7:57 PM 8 x 100 on 1:20 Free/midx50stk(fr EN3 S STK 1:20 600 8:09 PM 6 x 100 on 1:15 Free/ALL 100FREE EN3 S FR 1:15 400 8:18 PM 4 x 100 on 1:10 Free/ALL 100FREE EN3 S FR 1:10 400 8:24 PM 8 x 50 on :50 Recovery/swim-down REC S BK 1:40 400 8:32 PM 16 x 25 on :40 1k-2drl-1sub alt EN1 D CHO 2:40 8:43 PM Finish time. Total: 8,000 meters. Stress Value = 289 Daily Workout [603] for Thursday, June 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 ====== ======== ============================================ === = === ==== 1,500 6:30 PM 15 x 100 on 1:25 Warm-up/4cho-1IM alt REC S CHO 1:25 2,000 6:53 PM 2 x 200 on 2:40 Freestyle/dps&hypo7 } 4x EN1 P FR 1:20 1 x 100 on 1:30 Backstroke/recovery } REC P BK 1:30 50 7:22 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 2,200 7:24 PM 1 x 800 on 11:30 Drl.your choice } 1x EN1 D FIN 1:26 1 x 200 on 3:20 u/wk10m/sidek40m alt } EN1 K CHO 1:40 12 x 100 on 1:45 2tk on B/1t k20+s30 } EN1 K CHO 1:45 50 8:01 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00 2,000 8:04 PM 1 x 800 on 11:00 Freestyle } 1x EN1 S FR 1:23 1 x 200 on 3:00 Backstroke } EN1 S BK 1:30 1 x 600 on 8:00 Freestyle } EN1 S FR 1:20 1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30 200 8:33 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 8:36 PM Finish time. Total: 8,000 meters. Stress Value = 64 Daily Workout [604] for Friday, June 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 500 on 7:00 Warm-up/cho-IM-bk REC S MIX 1:24 2,000 6:52 PM 1 x 200 on 3:00 Individual Medley } 4x EN1 P IM 1:30 6 x 50 on :40 Freestyle/1-5des.6ez } EN2 P FR 1:20 1,000 7:21 PM 8 x 125 on 1:45 25Imdrl.-100Gkcho. EN1 K FIN 1:24 1,000 7:36 PM 1 x 100 on 1:45 Individual Medley Gk } 4x EN1 K IM 1:45 3 x 50 on :45 Kick your stroke } EN3 K STK 1:30 100 7:53 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,400 7:56 PM 4 x 50 on :45 IM/dps } 1x EN1 S IM 1:30 1 x 400 on 5:30 Freestyle/HR160-170 } EN2 S FR 1:23 4 x 100 on 1:30 IM/order turn fast } EN1 S IM 1:30 1 x 400 on 5:30 Freestyle/HR160-170 } EN2 S FR 1:23 4 x 150 on 2:15 IM/order bld up } EN1 S IM 1:30 1 x 400 on 5:30 Freestyle/rec-c-down } REC S FR 1:23 8:31 PM Finish time. Total: 8,000 meters. Stress Value = 121 Daily Workout [605] for Saturday, June 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 2:30 PM 4 x 100 on 1:25 Free at:Yashiro } 3x EN2 S FR 1:25 1 x 200 on 3:00 Individual Medley } EN2 S IM 1:30 400 2:57 PM 8 x 50 on 1:00 Individual Medley SP1 S IM 2:00 1,000 3:06 PM 1 x 1000 on 17:00 Individual Medley EN1 D IM 1:42 100 3:24 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 3:27 PM 20 x 50 on :45 Free/Mid2xHard EN3 S STK 1:30 100 3:43 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 3:46 PM 10 x 100 on 1:15 Free/Mid 5x100 2:30 EN3 S STK 1:15 100 4:00 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 750 4:03 PM 15 x 50 on :40 Free/5xBk 1:00 EN2 S FR 1:20 50 4:14 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 500 4:16 PM 5 x 100 on 2:00 Stk Des. SP1 S STK 2:00 500 4:27 PM 10 x 50 on 1:30 Stk/max SP1 S STK 3:00 200 4:43 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 4:47 PM Finish time. Total: 7,500 meters. Stress Value = 322 Daily Workout [606] for Monday, June 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 ====== ======== =========================================== === = === ==== 1,800 6:00 PM 1 x 500 on 7:30 w-up/your choice } 1x REC S CHO 1:30 5 x 100 on 1:20 Free/d.p.s } EN1 S FR 1:20 4 x 200 on 3:00 Individual Medley } EN2 S IM 1:30 200 6:28 PM 8 x 25 on :45 1-3,15m/4,25m max SP3 P STK 3:00 200 6:35 PM 1 x 200 on 5:00 your choice REC S CHO 2:30 1,200 6:41 PM 1 x 100 on 3:00 max your stroke!!!!! } 3x SP2 S STK 3:00 1 x 300 on 7:00 Recovery/swim-down } REC S CHO 2:20 800 7:12 PM 8 x 100 on 1:40 2recovery,2drl&swm EN1 D IM 1:40 100 7:27 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 1,100 7:31 PM 3 x 100 on 1:20 stk/bld up&turning } 2x EN2 S STK 1:20 1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00 4 x 50 on :40 stk/fast your 200sp. } EN3 S STK 1:20 1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00 100 7:50 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 500 7:53 PM 10 x 50 on :40 Free/3ez-2bld alt EN2 S FR 1:20 500 8:01 PM 5 x 100 on 1:10 Free/fast your 400sp EN3 S FR 1:10 500 8:08 PM 10 x 50 on :50 Recovery/swim-down REC S CHO 1:40 8:17 PM Finish time. Total: 7,000 meters. Stress Value = 157 Daily Workout [607] for Tuesday, June 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 ====== ======== ======================================== === = === ==== 1,200 6:30 PM 3 x 400 on 6:00 w-up/choice REC S CHO 1:30 900 6:49 PM 4 x 25 on :30 drill/choice } 4x REC D CHO 2:00 1 x 100 on 2:00 Individual Medley } EN1 S IM 2:00 1 x 25 on :30 Your Stroke/sp3 } SP3 S STK 2:00 100 7:08 PM 1 x 100 on 2:00 Recovery/drill REC D CHO 2:00 500 7:11 PM 10 x 50 on :50 Your Stroke/good stk EN1 S STK 1:40 800 7:21 PM 4 x 200 on 3:00 Individual Medley EN2 S IM 1:30 100 7:34 PM 1 x 100 on 2:00 Recovery/drill REC D CHO 2:00 1,000 7:37 PM 10 x 100 on 1:45 Kick your choice EN1 K CHO 1:45 1,200 7:56 PM 12 x 100 on 1:30 Free-Bk/good stk EN1 P FRB 1:30 1,600 8:15 PM 4 x 400 on 5:15 Free/spd-ply EN2 S FR 1:19 200 8:37 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 8:41 PM Finish time. Total: 7,600 meters. Stress Value = 91 Daily Workout [608] for Wednesday, June 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 ====== ======== ========================================= === = === ==== 3,200 6:30 PM 4 x 100 on 1:30 W-up } 2x EN1 S CHO 1:30 1 x 400 on 5:30 Pull } EN1 P CHO 1:23 2 x 200 on 3:15 K&SWM } EN1 S IM 1:38 1 x 400 on 5:00 Free } EN2 S FR 1:15 200 7:17 PM 8 x 25 on :30 Stk/3t,sp3-1ez SP3 S STK 2:00 400 7:22 PM 4 x 100 on 1:45 Recovery/drill REC D CHO 1:45 Iwai Finish. 1,400 7:30 PM 8 x 50 on :40 Free/Hard 7ft-1hand } 1x EN3 S FR 1:20 1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00 8 x 50 on :45 Free/1tE-2t,hard } EN3 S FR 1:30 1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00 8 x 50 on :50 Free/1E-1hard } EN3 S FR 1:40 Ai Finish. } 100 7:53 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,600 7:56 PM 1 x 100 on 1:30 Individual Medley } 1x EN2 S IM 1:30 1 x 200 on 2:55 Individual Medley } EN2 S IM 1:28 1 x 300 on 4:15 Individual Medley } EN2 S IM 1:25 1 x 400 on 5:30 Individual Medley } EN3 S IM 1:23 1 x 300 on 4:05 Individual Medley } EN3 S IM 1:22 1 x 200 on 2:40 Individual Medley } EN3 S IM 1:20 1 x 100 on 1:15 Individual Medley } EN3 S IM 1:15 600 8:20 PM 3 x 200 on 3:10 Recovery/drill REC D CHO 1:35 8:30 PM Finish time. Total: 7,500 meters. Stress Value = 211 Daily Workout [609] for Thursday, June 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 6:30 PM 5 x 200 on 2:55 w-up/50ch-100IM-50fr REC S MIX 1:28 600 6:46 PM 1 x 100 on 1:45 stk/drill choice } 4x REC D STK 1:45 1 x 50 on 1:00 stk/25m max-ez } SP3 S STK 2:00 100 6:58 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,700 7:01 PM 5 x 100 on 1:40 Butterfly/50ez-fast } 1x EN2 S FLY 1:40 8 x 50 on :40 Your Stroke } EN3 S STK 1:20 5 x 100 on 1:30 Backstroke/50ez-50fa } EN2 S BK 1:30 6 x 50 on :40 Your Stroke } EN3 S STK 1:20 100 7:28 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,300 7:31 PM 5 x 100 on 1:40 Breaststroke/50ez-fa } 1x EN2 S BR 1:40 4 x 50 on :40 Your Stroke } EN3 S STK 1:20 5 x 100 on 1:30 Freestyle/50ez-50fa } EN2 S FR 1:30 2 x 50 on :40 Your Stroke } EN3 S STK 1:20 200 7:52 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 400 7:57 PM 8 x 50 on :50 stk/2kick-1kick drl EN1 K STK 1:40 400 8:05 PM 8 x 50 on :45 stk/2pull-1scull drl EN1 P STK 1:30 400 8:12 PM 8 x 50 on :50 stk/2ez-1bld EN1 S STK 1:40 100 8:20 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 600 8:23 PM 12 x 50 on :45 Free/20ez-fa,30ez-fa EN1 S FR 1:30 300 8:33 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:38 PM Finish time. Total: 7,200 meters. Stress Value = 139 Daily Workout [610] for Friday, June 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 ====== ======== ============================================ === = === ==== 1,000 6:30 PM 1 x 1000 on 15:00 w-up REC S CHO 1:30 500 6:46 PM 10 x 50 on :50 Kick&Swim/br+IM EN1 D BR 1:40 1,200 6:56 PM 3 x 400 on 6:00 kick&drill/Fins on EN1 K CHO 1:30 100 7:15 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,700 7:18 PM 10 x 50 on :50 Breaststroke&choice } 1x EN1 S BR 1:40 3 x 200 on 2:45 Individual Medley } EN1 S IM 1:23 4 x 400 on 5:15 Free/5:00~des } EN3 S FR 1:19 100 7:57 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,000 8:00 PM 20 x 100 on 1:30 IM-Bk-FR-25br75fr 5t EN1 P IM 1:30 200 8:31 PM 8 x 25 on :30 3drill/1sprint swm SP3 D STK 2:00 200 8:36 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 8:40 PM Finish time. Total: 8,000 meters. Stress Value = 167 Daily Workout [611] for Sunday, June 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 ====== ======== =========================================== === = === ==== 1,600 8:00 AM 4 x 400 on 6:00 Cho-flyfr-bkfr-brfr REC S FRM 1:30 1,000 8:25 AM 5 x 200 on 2:30 Free/des EN3 S PAD 1:15 1,000 8:39 AM 10 x 100 on 1:20 dps-hypo-fast alt EN2 P FR 1:20 100 8:54 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,100 8:57 AM 1 x 50 on :45 Free 160-190 set des } 1x EN1 S FR 1:30 1 x 100 on 1:30 Free } EN1 S FR 1:30 1 x 200 on 3:00 Free } EN1 S FR 1:30 1 x 300 on 4:30 Free } EN2 S FR 1:30 1 x 400 on 6:00 Free } EN2 S FR 1:30 1 x 400 on 5:20 Free } EN3 S FR 1:20 1 x 300 on 4:00 Free } EN3 S FR 1:20 1 x 200 on 2:40 Free } EN3 S FR 1:20 1 x 100 on 1:20 Free } EN3 S FR 1:20 1 x 50 on :40 Free } EN3 S FR 1:20 200 9:28 AM 8 x 25 on :30 Free-bk REC D FRB 2:00 1,000 9:33 AM 20 x 50 on :50 1-4kick des 5xsides EN2 K FR 1:40 400 9:51 AM 16 x 25 on :30 IM/drill by4t REC D IM 2:00 600 10:00 AM 12 x 50 on :50 IM/K&swim REC K IM 1:40 200 10:11 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 10:15 AM Finish time. Total: 8,200 meters. Stress Value = 199 Daily Workout [612] for Monday, June 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 ====== ======== ======================================== === = === ==== 1,800 6:00 PM 8 x 50 on :45 W-up/choice } 3x REC S CHO 1:30 1 x 200 on 2:45 100IM-100fr } EN2 S FRM 1:23 2,000 6:28 PM 1 x 200 on 2:45 Pull/free dps } 4x EN1 P FR 1:23 1 x 100 on 1:30 1.3setIM/2.4setBk } EN2 P IM 1:30 1 x 200 on 2:30 Pull/free bld-up } EN2 P FR 1:15 50 6:56 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 1,500 6:58 PM 1 x 100 on 1:20 Free } 1x EN2 S FR 1:20 1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25 3 x 100 on 1:20 Free } EN1 S FR 1:20 1 x 400 on 5:50 Individual Medley } EN1 S IM 1:28 5 x 100 on 1:20 Free } EN3 S FR 1:20 50 7:20 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 1,500 7:22 PM 15 x 100 on 1:25 25fly75fr/50bk50fr EN2 S IM 1:25 25br75fr/100fr/100IM 100 7:45 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 7:48 PM 5 x 200 on 2:55 Fins/25drl-75kickALT EN2 D CHO 1:28 1,000 8:04 PM 10 x 100 on 1:30 25drill-75swim/down REC D CHO 1:30 8:19 PM Finish time. Total: 9,000 meters. Stress Value = 151 Daily Workout [613] for Tuesday, June 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 ====== ======== ====================================== === = === ==== 1,200 6:30 PM 12 x 100 on 1:25 2up-1IM alt REC S CHO 1:25 1,600 6:48 PM 4 x 400 on 5:40 IM/des EN3 S IM 1:25 100 7:12 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,700 7:15 PM 3 x 100 on 1:10 Free/Hard } 2x EN3 S FR 1:10 1 x 50 on 1:00 Backstroke } REC S BK 2:00 4 x 100 on 1:15 Free/1:08-des } EN3 S FR 1:15 1 x 50 on 1:00 Backstroke } REC S BK 2:00 5 x 100 on 1:20 Free/Hard 1:05 } EN3 S FR 1:20 1 x 50 on 2:00 Backstroke } REC S BK 4:00 400 7:55 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30 800 8:02 PM 1 x 800 on 12:00 Fins/drill choice EN1 D FIN 1:30 800 8:15 PM 1 x 800 on 10:00 Pull/800IM straight EN1 P IM 1:15 200 8:26 PM 8 x 25 on :30 IM/10SwmSP-15drill SP3 S IM 2:00 100 8:31 PM 4 x 25 on 2:00 DIVE! IM by1t SP3 S IM 8:00 200 8:40 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 8:44 PM Finish time. Total: 8,100 meters. Stress Value = 295 Daily Workout [614] for Wednesday, June 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 6:30 PM 5 x 100 on 1:30 Warm-up REC S CHO 1:30 2,100 6:39 PM 4 x 50 on :45 Individual Medley } 3x EN2 P IM 1:30 5 x 100 on 1:15 Free/pv pull } EN2 P FR 1:15 1,600 7:08 PM 4 x 400 on 5:00 Free/NEG SP EN2 S FR 1:15 100 7:29 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,100 7:32 PM 1 x 800 on 12:00 Individual Medley } 1x EN1 S IM 1:30 1 x 200 on 4:00 Kick drill } EN1 K IM 2:00 1 x 400 on 6:00 Individual Medley } EN2 S IM 1:30 1 x 200 on 4:00 side kick } EN1 K CHO 2:00 1 x 200 on 3:00 Individual Medley } EN3 S IM 1:30 1 x 200 on 4:00 U/W kick } EN1 K FLY 2:00 1 x 100 on 1:30 Individual Medley } SP1 S IM 1:30 400 8:08 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30 900 8:15 PM 3 x 300 on 3:30 Kick your stroke EN1 K STK 1:10 100 8:27 PM 4 x 25 on :40 Dash kick SP1 K FR 2:40 200 8:31 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 8:35 PM Finish time. Total: 8,000 meters. Stress Value = 146 Daily Workout [615] for Thursday, June 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 7:00 w-up/swim } 1x REC S CHO 1:24 5 x 100 on 1:30 25drill~75swim } REC D CHO 1:30 1 x 500 on 7:00 pull/free-Bk } REC P FRB 1:24 5 x 100 on 1:30 1.3.5cho/2.4IM } EN1 S IM 1:30 800 7:00 PM 4 x 200 on 3:10 Fin/IM order by1t EN1 D IM 1:35 200 7:14 PM 8 x 25 on 1:00 Fin/Max sp! Fly SP3 S FLY 4:00 100 7:23 PM 1 x 100 on 4:00 Recovery/swim-down REC S CHO 4:00 200 7:28 PM 1 x 200 on 4:00 Dive! max SP SP2 S FR 2:00 400 7:33 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30 1,000 7:40 PM 3 x 50 on :45 IM order/good stk } 4x EN1 S IM 1:30 1 x 100 on 1:45 Backstroke/ez } REC S BK 1:45 100 7:57 PM 1 x 100 on 2:00 Recovery/drill REC D CHO 2:00 2,800 8:00 PM 7 x 400 on 5:30 Free/2h-1e-2h-1e-1H EN2 S FR 1:23 200 8:40 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30 8:45 PM Finish time. Total: 7,800 meters. Stress Value = 113 Daily Workout [616] for Friday, June 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 ====== ======== =========================================== === = === ==== 1,500 6:30 PM 3 x 500 on 7:30 Warm-up/Your choice REC S CHO 1:30 400 6:54 PM 4 x 100 on 1:35 IM/jog REC S IM 1:35 1,500 7:02 PM 3 x 100 on 1:20 Freestyle/dps } 3x EN1 P FR 1:20 1 x 200 on 3:00 Backstroke } REC P BK 1:30 500 7:24 PM 10 x 50 on :55 K20m+S30m/Br or Fr REC K BR 1:50 1,500 7:35 PM 1 x 500 on 7:30 Individual Medley } 1x EN1 P IM 1:30 1 x 100 on 1:30 Butterfly } EN1 P FLY 1:30 1 x 200 on 3:00 Backstroke } EN1 P BK 1:30 1 x 300 on 5:00 Breaststroke } EN1 P BR 1:40 1 x 400 on 5:00 Freestyle } EN2 P FR 1:15 500 7:58 PM 1 x 500 on 8:30 K on board/choice EN1 K CHO 1:42 1,900 8:08 PM 4 x 100 on 1:30 IM order by50 } 1x EN1 S IM 1:30 4 x 25 on :40 0-10m SP3&easy } SP3 S FR 2:40 4 x 125 on 2:00 75IM order+50next st } EN1 S IM 1:36 4 x 25 on :40 Head up swim } REC S FR 2:40 4 x 175 on 3:00 100IMorder+75next st } EN1 S IM 1:43 4 x 25 on :40 15-25m bld up&finish } SP3 S FR 2:40 200 8:44 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 8:47 PM Finish time. Total: 8,000 meters. Stress Value = 63