TeamK-1 PROJECT2002  01.11MENU

11月から、年間スケジュールにのって、ぼちぼち行きましょう。
3日間づつぐらいで、IM順でSTKの練習と、FRはベース(HR120−150)を多く
泳ぎます。
PS:小3でIM2:44!FR31!の選手、加西校へきました。昔の衣笠くんや、
村上くんよりまだ速いなー。先は長いのであわてないあわてない^^。

               Daily Workout [988] for Thursday, November 1, 2001
                     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 14:00 W-UP/KICK                REC K CHO  1:45
   600  6:45 PM  8 x   25 on   :30 FLY/KICK&SWIM   } 1x     SP1 D FLY  2:00
                 8 x   25 on   :30 BK/3H-1EZ FORM  }        SP1 S BK   2:00
                 8 x   25 on   :30 BR/DPS~DES by2t }        EN2 S BR   2:00
   100  6:58 PM  1 x  100 on  3:00 Recovery/swim-down       REC S CHO  3:00
 1,500  7:02 PM  4 x   50 on  1:00 IM/HARD YOUR PACE  } 3x  SP1 S IM   2:00
                 3 x  100 on  1:30 Recovery/swim-down }     REC S FR   1:30
 1,500  7:29 PM  1 x 1500 on 20:00 SIDEK-FINS ON            EN1 K FIN  1:20
 1,500  7:50 PM  1 x 1500 on 20:00 PULL/13579BRSby300       EN1 P FR   1:20
 1,500  8:11 PM  1 x 1500 on 20:00 SWIM/3HR CHECK EN2       EN2 S FR   1:20
   200  8:32 PM  1 x  200 on  4:00 Recovery/swim-down       REC S BK   2:00
        8:36 PM Finish time.  Total: 7,700 meters.  Stress Value = 158

                Daily Workout [989] for Friday, November 2, 2001
                     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 400 on  6:00 W-UP SWIM       } 1x  REC S CHO  1:30
                  1 x 400 on  7:00 KICK 100IMX4    }     EN1 K IM   1:45
                  1 x 400 on  6:00 PULL 200IMX2    }     EN1 P IM   1:30
                  1 x 400 on  6:00 Free SPEED PLAY }     EN1 S FR   1:30
   500  6:56 PM  20 x  25 on   :40 IM orderx4 MAX/5xEZ   SP3 S IM   2:40
   400  7:11 PM   8 x  50 on   :50 EZ-DRLS IM            REC D IM   1:40
   100  7:19 PM   4 x  25 on  2:00 STARTING~DASH         SP3 S STK  8:00
   100  7:28 PM   1 x 100 on  2:00 Recovery/swim-down    REC S CHO  2:00
   800  7:31 PM   1 x 800 on 13:00 FINS KICK             EN1 K FIN  1:38
   800  7:45 PM  16 x  50 on   :50 PULL RING-TUBE        EN2 P RNG  1:40
 1,000  8:00 PM  10 x 100 on  1:40 KRLS                  EN1 D FR   1:40
   250  8:18 PM  10 x  25 on   :40 UW-K NO BREATH        SP3 K CHO  2:40
    50  8:26 PM   1 x  50 on  4:00 Recovery/swim-down    REC S CHO  8:00
   200  8:31 PM   1 x 200 on  2:00 DIVE 200FR TRY-BEST!  SP2 S FR   1:00
   400  8:34 PM   8 x  50 on   :45 Recovery/swim-down    REC S CHO  1:30
        8:40 PM Finish time.  Total: 6,200 meters.  Stress Value = 110
                Daily Workout [990] for Sunday, November 4, 2001
                     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  8:30 AM   1 x  400 on  7:00 KICK  } 1x               REC K CHO  1:45
                  1 x  400 on  7:00 R-STK }                  EN1 D CHO  1:45
                  1 x  400 on  7:00 L-STK }                  EN1 D CHO  1:45
                  1 x  400 on  6:00 SWIM  }                  EN1 S CHO  1:30
 1,000  8:58 AM   1 x  300 on  5:00 CHOICE            } 1x   REC K CHO  1:40
                  1 x  300 on  5:00 Breaststroke KICK }      REC K BR   1:40
                  1 x  400 on  6:00 FINS ON           }      EN1 K FIN  1:30
   250  9:15 AM  10 x   25 on   :30 UW-KICK NO BRS           SP3 K FIN  2:00
    50  9:21 AM   1 x   50 on  2:00 Recovery/swim-down       REC S CHO  4:00
 1,500  9:24 AM   1 x 1500 on 20:00 PULL-EMHby500/BRS765     EN2 P FR   1:20
   500  9:45 AM  10 x   50 on   :45 RING TUBE4H-1EZ("60)     EN2 P RNG  1:30
   100  9:54 AM   1 x  100 on  3:00 Recovery/swim-down       REC S CHO  3:00
 2,000  9:58 AM   1 x  200 on  3:00 Butterfly         } 1x   EN1 S FLY  1:30
                  1 x  200 on  3:00 Backstroke        }      EN1 S BK   1:30
                  1 x  200 on  3:30 Breaststroke      }      EN1 S BR   1:45
                  1 x  400 on  5:20 Free              }      EN1 S FR   1:20
                  1 x  100 on  1:40 Breaststroke      }      EN1 S BR   1:40
                  1 x  100 on  1:30 Backstroke        }      EN1 S BK   1:30
                  1 x  100 on  1:30 Butterfly         }      EN1 S FLY  1:30
                  1 x  100 on  1:30 Individual Medley }      EN1 S IM   1:30
                  1 x  600 on  8:00 Free              }      EN1 S FR   1:20
   100 10:28 AM   1 x  100 on  2:00 Recovery/swim-down       REC S CHO  2:00
 1,000 10:31 AM   4 x   50 on   :50 SIDEK&RLDPSby25jog } 2x  REC D FR   1:40
                  6 x   50 on   :40 Free               }     EN2 S FR   1:20
   400 10:47 AM   1 x  400 on  7:00 Recovery/swim-down       REC S CHO  1:45
       10:54 AM Finish time.  Total: 8,500 meters.  Stress Value = 108
11/3(日)Jrチームは、姫路で大会へ参加。みんなベストでてたようです。GOOD。
来年の春は、JOに10人ぐらい加西からいけへんかな?

                Daily Workout [991] for Monday, November 5, 2001
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                               EGY T STK  PACE
====== ========  ============================================= === = ===  ====
 2,600  6:00 PM   1 x  300 on  4:30 W-UP SWIM     } 1x         REC S CHO  1:30
                  1 x  400 on  6:00 PULL/FRBK MIX }            REC P FRB  1:30
                  1 x  500 on  9:00 KICK/IM       }            EN1 K IM   1:48
                  1 x  600 on  8:00 100-200-300IM }            EN1 S IM   1:20
                  1 x  800 on 10:30 Free          }            EN1 S FR   1:19
   400  6:39 PM  16 x   25 on   :30 FINS/BK-RSIDE-L-UW         EN2 K FLY  2:00
   400  6:48 PM  16 x   25 on   :30 4KS-3KS-2KS-SWIMby4t       EN2 D FLY  2:00
   100  6:57 PM   4 x   25 on  1:00 KICK&SUB FAST!             SP3 S FLY  4:00
   100  7:02 PM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 1,500  7:05 PM   6 x   50 on   :45 Free/DPS,Jr5tS1tREST } 3x  EN1 S FR   1:30
                  2 x  100 on  1:15 Free/NEG,Jr-50HARD   }     EN2 S FR   1:15
   100  7:27 PM   1 x  100 on  2:00 REC/Jr-MEETING             REC S CHO  2:00
 2,000  7:30 PM  10 x  200 on  2:30 PULL/PDPV,34567Bby2t       EN2 P FR   1:15
 1,200  7:56 PM   1 x 1200 on 21:00 KICK/FR STRAIGHT           EN1 K FR   1:45
   200  8:18 PM   1 x  200 on  4:00 Recovery/swim-down         REC S CHO  2:00
                                    8:30-DRY LAND                        
        8:23 PM Finish time.  Total: 8,600 meters.  Stress Value = 123
2〜3日ごとに合同で4種目のフォーム&スピード練習。目標が定まってきたら、
泳ぎです。泳ぎ。へたのままたくさん泳いでも速くはなりましぇーん。
ひめくりカレンダー作りました。コーチ室に”みつを”さんのひめくりあるんですが、
選手がけっこうみてるんですね。だから真似して作りました。すみません(・・;)。
31日分あるんですが自分で気に入っているのは、やっぱり31日目でしょうか^^。
またみてください。

  Daily Workout [992] for Tuesday, November 6, 2001
                     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 SWIM&PULL             REC P CHO  1:30
   400  6:46 PM   1 x  400 on  6:00 FINS KICK FLY              EN1 K FLY  1:30
   600  6:53 PM  12 x   25 on   :30 FINS 1KFLY-SWIM ALT } 1x   EN1 S FLY  2:00
                 12 x   25 on   :40 RLMIX-K&SWIM ALT    }      EN2 D FLY  2:40
   100  7:08 PM   1 x  100 on  3:00 Recovery/swim-down         REC S CHO  3:00
 1,000  7:12 PM  10 x   50 on   :50 1FL2BK3BR4FR/orFR EH } 1x  EN2 S IM   1:40
                 10 x   50 on  1:00 IM/by2t+FR HARD      }     SP1 S IM   2:00
   100  7:32 PM   1 x  100 on  3:00 Recovery/swim-down         REC S CHO  3:00
 1,500  7:36 PM  15 x  100 on  1:40 KICK/FR onB DESby5t        EN2 K FR   1:40
   100  8:02 PM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 2,000  8:05 PM   5 x  400 on  5:00 Free/EN2                   EN2 S FR   1:15
   200  8:31 PM   1 x  200 on  4:00 Recovery/swim-down         REC S CHO  2:00
                                    DRY LAND-9:00                        
        8:36 PM Finish time.  Total: 7,000 meters.  Stress Value = 146

              Daily Workout [993] for Wednesday, November 7, 2001
                           Junior IM'ers Group [2,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                        EGY T STK  PACE
====== ========  ====================================== === = ===  ====
 2,000  7:00 PM  1 x 2000 on 30:00 W-UP/YOUR CHOUICE    REC S CHO  1:30
 2,500  7:31 PM  1 x 2500 on 30:00 T-30TRY!!!!!!!!!!!!! EN3 S FR   1:12
                                   39S-2300,37.5S-2400            
                                   36S-2500,34.5S-2600            
 1,500  8:02 PM  1 x 1500 on 30:00 REC SET              REC S CHO  2:00
        8:32 PM Finish time.  Total: 6,000 meters.  Stress Value = 165
年間計画にしたがってT−30!!!!!!!!!!!!!!!
佑輔:2630m(68”4)ベスト&スクールレコード
志保:2548m(70”6)
小愛:2450m(73”4)
光香:2375m(75”7)ベスト
市愛:2265m(79”4)ベスト
彩香:2015m(89”3)ベスト

上記にて今シーズンの有酸素能力の幕開け・・・?
               Daily Workout [994] for Thursday, November 8, 2001
                     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   5 x  300 on  4:15 Warm-up200cho-100dps       REC S CHO  1:25
   300  6:53 PM   4 x   25 on   :45 IM order under.w.GK } 1x   SP3 K IM   3:00
                  1 x  100 on  1:30 your choice         }      REC S CHO  1:30
                  4 x   25 on   :45 Individual Medley   }      SP3 S IM   3:00
 1,000  7:02 PM   5 x  100 on  1:40 SideK-Rt-Lft-Swim/25 } 1x  REC D BK   1:40
                 10 x   50 on   :45 Backstroke/10K-15S   }     EN1 S BK   1:30
   800  7:19 PM   1 x  800 on 13:20 50Choice-k/150Bk-k         EN2 K BK   1:40
 1,200  7:34 PM   8 x   50 on   :40 Freestyle/dps12-13s } 1x   EN1 S FR   1:20
                  4 x  100 on  1:20 Freestyle           }      REC S FR   1:20
                  2 x  200 on  2:40 Freestyle/100E-100H }      EN2 S FR   1:20
   100  7:51 PM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 2,100  7:54 PM   1 x  200 on  2:50 Individual Medley    } 3x  EN1 S IM   1:25
                  1 x  500 on  7:00 200BK-300FR 15STK/25 }     EN1 P FRB  1:24
 1,000  8:25 PM   1 x 1000 on 20:00 REC/KICK IM~CHOICE         REC K IM   2:00
        8:45 PM Finish time.  Total: 8,000 meters.  Stress Value = 68

                Daily Workout [995] for Friday, November 9, 2001
                     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 400 on  6:30 FLY DRLS  } 1x          REC D FLY  1:38
                  1 x 400 on  6:30 BK PULL   }             REC P BK   1:38
                  1 x 400 on  6:30 BR KICK&S }             REC K BR   1:38
                  1 x 400 on  6:30 DPS       }             REC D FR   1:38
   500  6:57 PM  20 x  25 on   :35 BK/HUP-KRLSby4t         EN1 D BK   2:20
 2,000  7:10 PM   1 x 200 on  3:00 Butterfly         } 1x  EN1 S FLY  1:30
                  1 x 400 on  6:00 Individual Medley }     EN1 S IM   1:30
                  1 x 200 on  3:00 Backstroke        }     EN1 S BK   1:30
                  1 x 600 on  9:00 Free 2/25BRS      }     EN1 S FR   1:30
                  1 x 200 on  3:30 Breaststroke      }     EN1 S BR   1:45
                  1 x 400 on  6:00 Individual Medley }     EN1 S IM   1:30
   100  7:42 PM   1 x 100 on  2:00 Recovery/swim-down      REC S CHO  2:00
   800  7:45 PM   4 x  25 on   :40 SP3        } 2x         SP3 K FR   2:40
                  1 x 300 on  5:00 SPEED PLAY }            EN2 K FR   1:40
   800  8:02 PM   4 x  25 on   :40 SP3        } 2x         SP3 P FR   2:40
                  1 x 300 on  5:00 SPEED PLAY }            EN2 P FR   1:40
   200  8:19 PM   1 x 200 on 10:00 REC/REST                REC S CHO  5:00
   200  8:30 PM   1 x 200 on  2:05 Free/DIVE MAX!!!        SP2 S FR   1:03
   800  8:34 PM   8 x 100 on  1:30 Recovery/swim-down      REC S FRB  1:30
        8:46 PM Finish time.  Total: 7,000 meters.  Stress Value = 94

               Daily Workout [996] for Sunday, November 11, 2001
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
   900  8:00 AM   4 x 225 on  3:30 W-up/150Swm-75drl          REC S CHO  1:33
   900  8:15 AM   3 x 300 on  4:30 Fins/sidek-Bkk-sidek       EN1 K FIN  1:30
 1,200  8:30 AM   4 x  50 on   :50 IM/order by1set      } 4x  EN1 K IM   1:40
                  4 x  25 on   :30 IM/20K-5SWM,12.5-NOB }     SP3 K IM   2:00
   100  8:53 AM   1 x 100 on  3:00 Recovery/stretch           REC S CHO  3:00
 2,500  8:57 AM   8 x 100 on  1:30 1x100IM,2xIMorder&CH } 1x  EN1 S IM   1:30
                  1 x  50 on  1:00 Recovery/drill       }     REC D CHO  2:00
                  8 x 100 on  1:25 1xBk1:30,2xFr1:20    }     EN2 S FRB  1:25
                  1 x  50 on  1:00 Recovery/drill       }     REC D CHO  2:00
                  8 x 100 on  1:10 Free/Hard!           }     EN3 S FR   1:10
   400  9:33 AM   8 x  50 on   :50 Recovery/swim-down         REC S CHO  1:40
 1,000  9:41 AM  20 x  50 on   :40 Free,1/5brs onPV           EN1 P FR   1:20
 1,000  9:56 AM  10 x 100 on  1:20 Pad swim/speed play        EN2 P FR   1:20
   400 10:11 AM   8 x  50 on   :50 Recovery/swim-down         REC S CHO  1:40
       10:19 AM              18:00 Stertch&Dry land           REC L CHO   :00
       10:37 AM Finish time.  Total: 8,400 meters.  Stress Value = 149

               Daily Workout [997] for Monday, November 12, 2001
                     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  6:00 PM   1 x  500 on  7:30 UP/CHO               } 1x  REC S CHO  1:30
                  1 x  500 on  7:30 PULL/200FR-300IM     }     EN1 P FRM  1:30
                  1 x  500 on  7:30 FINS-K/300SIDE-200IM }     EN1 K FIN  1:30
                  1 x  500 on  7:30 Individual Medley    }     EN1 S IM   1:30
   100  6:31 PM   1 x  100 on  3:00 Recovery/swim-down         REC S CHO  3:00
 1,200  6:35 PM   8 x   50 on   :50 BR/FINS-PAD "DOLBR" } 1x   EN1 P BR   1:40
                  8 x   50 on   :50 BR/3K1B-2K1B by25   }      EN2 K BR   1:40
                  8 x   50 on   :50 BR/SWIM DES by2t    }      EN2 S BR   1:40
   100  6:57 PM   1 x  100 on  3:00 Recovery/swim-down         REC S CHO  3:00
 1,000  7:01 PM   1 x 1000 on 14:00 FINS-SNORKEL KICK          EN1 K FIN  1:24
 1,000  7:16 PM   1 x 1000 on 14:00 PULL/PDPV-SNO              EN1 P SNO  1:24
   100  7:31 PM   1 x  100 on  3:00 Recovery/STRETCH           REC S CHO  3:00
 1,400  7:35 PM   1 x  100 on  1:30 Butterfly    } 2x          EN1 S FLY  1:30
                  1 x  150 on  2:15 Backstroke   }             EN1 S BK   1:30
                  1 x  200 on  3:30 Breaststroke }             EN1 S BR   1:45
                  1 x  250 on  3:15 Free         }             EN1 S FR   1:18
 1,500  7:57 PM  15 x  100 on  1:30 AT SPEED/STK TIME HR       EN2 S FR   1:30
   200  8:21 PM   1 x  200 on  4:00 Recovery/swim-down         REC S BK   2:00
                                    STRECH&DRY-9:00                      
        8:26 PM Finish time.  Total: 8,600 meters.  Stress Value = 109

               Daily Workout [998] for Tuesday, November 13, 2001
                     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 1200 on 18:00 Free                       REC S FR   1:30
   800  6:49 PM   1 x  800 on 12:00 Individual Medley          EN1 S IM   1:30
 1,000  7:02 PM   4 x   50 on   :45 IM/SET DES } 5x            EN3 S IM   1:30
                                :30 SET REST   }                   S       :00
   500  7:21 PM   1 x  500 on  8:00 FINS KICK DRLS             REC K FIN  1:36
 2,500  7:30 PM   1 x 1000 on 16:00 BR/3K-150,2K-75,S-25 } 1x  EN1 K BR   1:36
                 10 x   50 on   :45 PULL/PDPV            }     EN2 P BR   1:30
                  5 x  200 on  2:30 Free,1/5BRS          }     EN2 P FR   1:15
 1,500  8:07 PM  15 x  100 on  1:20 Free/YOUR AT SPEED         EN2 S FR   1:20
   500  8:28 PM  10 x   50 on   :45 Recovery/swim-down         REC S FRB  1:30
        8:36 PM Finish time.  Total: 8,000 meters.  Stress Value = 152

              Daily Workout [999] for Wednesday, November 14, 2001
                     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 600 on  8:30 Warm-up       } 1x     REC S CHO  1:25
                  1 x 600 on  9:00 IM/*FLY-RLMIX }        EN1 S IM   1:30
                  1 x 600 on 10:00 KICK ON B.    }        EN1 K CHO  1:40
   500  6:59 PM  20 x  25 on   :25 IM order5t/4DRL-1S     EN1 D IM   1:40
   250  7:09 PM  10 x  25 on   :35 UW BR1K1STK on PAD     EN2 K BR   2:20
 1,000  7:16 PM  10 x 100 on  1:15 PULL/FR  *Jr50m        EN1 P FR   1:15
   100  7:30 PM   1 x 100 on  3:00 Recovery/swim-down     REC S CHO  3:00
 1,000  7:34 PM  20 x  50 on   :50 MAIN SET/200PACE       SP1 S FR   1:40
   350  7:52 PM   1 x 350 on  6:00 REC&SPEED PLAY         EN1 S CHO  1:43
 1,000  7:59 PM   1 x 500 on  7:30 FINS/KICK CHOICE } 1x  EN1 K FIN  1:30
                  1 x 500 on  7:30 FINS/PAD"DOLBR"  }     EN1 D BR   1:30
   800  8:15 PM  16 x  50 on   :50 BR/KICK&DPS by25       EN1 K BR   1:40
   200  8:30 PM   1 x 200 on  4:00 Recovery/swim-down     REC S CHO  2:00
                                   MEETING FOR2002                  
        8:35 PM Finish time.  Total: 7,000 meters.  Stress Value = 147
                                                      Test #102 on 11/14/2001
                                                20 x 50m on 50 SC pushoff Freestyle
                                                                  

Column 1  Column 2  Column 3  Column 4  Column 5  Column 6  Column 7  Column 8  Column 9    Col 10   Average   Std Dev
========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  ========  
Ai Kobayashi  
   30.90     31.60     31.50     31.50     31.80     31.60     31.70     31.60     31.80     32.00  
   31.50     31.00     31.80     31.30     31.80     31.70     31.30     31.00     31.50     31.30     31.51     31.51  
 Heartrate:    184         0         0
Yusuke Kobayashi  
   29.10     29.00     29.60     29.60     29.50     29.40     29.60     29.40     29.40     29.60  
   29.50     28.80     29.80     29.90     30.10     29.80     29.20     29.00     29.50     29.40     29.46     29.46  
 Heartrate:    188         0         0
Mitsuka Tsukamoto  
   33.30     33.80     34.50     34.10     34.20     34.30     33.90     34.50     34.00     34.40  
   34.10     34.20     34.10     34.20     34.40     34.00     33.30     32.80     33.40     33.40     33.94     34.17  
 Heartrate:     19         0         0
Shiho Yoshimura  
   30.80     31.60     31.10     30.80     31.50     31.10     31.20     31.00     31.10     31.00  
   31.30     30.90     31.40     31.10     31.40     31.10     30.00     29.90     30.20     30.30     30.94     31.16  
 Heartrate:    187         0         0
本日は、個人目標の発表があります^^。私の目標は、2002プロジェクトへ記入。
              Daily Workout [1000] for Thursday, November 15, 2001
                     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 WORK OUT 1000^^    REC S CHO  1:30
   400  6:46 PM  16 x   25 on   :30 DRLS               EN1 D FR   2:00
   200  6:55 PM   8 x   25 on   :45 SPRINT NO-BRS      SP3 S FR   3:00
 1,000  7:02 PM   1 x 1000 on 14:00 PAD-RING TUBE      EN1 P RNG  1:24
 1,000  7:17 PM   1 x 1000 on 17:00 KICK ON B          EN1 K FR   1:42
   100  7:35 PM   1 x  100 on  3:00 Recovery/swim-down REC S CHO  3:00
 1,000  7:39 PM   1 x 1000 on 15:00 FINS DRLS          REC D FIN  1:30
 1,000  7:55 PM   1 x 1000 on 15:00 Individual Medley  EN1 S IM   1:30
 1,000  8:11 PM   1 x 1000 on 15:00 Free/SPEED PLAY    EN2 S FR   1:30
   300  8:27 PM   1 x  300 on  5:00 Recovery/swim-down REC S CHO  1:40
                                    STRETCH                      
        8:33 PM Finish time.  Total: 7,000 meters.  Stress Value = 68

               Daily Workout [1001] for Friday, November 16, 2001
                     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 14:00 Warm-up                 REC S CHO  1:24
   900  6:45 PM   4 x   25 on   :30 IM/KICK SP        } 1x  SP3 K IM   2:00
                  1 x  200 on  3:30 Individual Medley }     EN1 K IM   1:45
                  4 x   25 on   :30 IM/PULL SP        }     SP3 P IM   2:00
                  1 x  200 on  3:30 Individual Medley }     EN1 P IM   1:45
                  4 x   25 on   :30 IM/SWIM SP        }     SP3 S IM   2:00
                  1 x  200 on  3:30 Individual Medley }     EN1 S IM   1:45
   100  7:03 PM   1 x  100 on  3:00 Recovery/swim-down      REC S CHO  3:00
   200  7:07 PM   4 x   50 on  3:00 DIVE!! IM order         SP2 S IM   6:00
 1,000  7:20 PM  20 x   50 on   :45 Free6t/BK4t REC         REC S FRB  1:30
   800  7:36 PM   1 x  800 on 14:00 DRLS SET                EN1 D FR   1:45
   800  7:51 PM   1 x  800 on 12:00 PULL SET                EN1 P FR   1:30
   800  8:04 PM   1 x  800 on 14:00 KICK SET                EN1 K FR   1:45
   400  8:19 PM   1 x  400 on  6:00 Recovery/swim-down      REC S CHO  1:30
        8:25 PM Finish time.  Total: 6,000 meters.  Stress Value = 68

               Daily Workout [1002] for Sunday, November 18, 2001
                     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  9:30 AM  1 x 1500 on 30:00 W-UP/JrSwimMeet    REC S CHO  2:00
   500 10:01 AM  1 x  500 on 10:00 W-UP               EN2 S FR   2:00
   200 10:12 AM  1 x  200 on  3:00 Free/TRY           SP2 S FR   1:30
   500 10:16 AM  1 x  500 on 10:00 REC                REC S CHO  2:00
   200 10:27 AM  1 x  200 on  3:00 IM/TRY             SP2 S IM   1:30
   500 10:31 AM  1 x  500 on 10:00 Recovery/swim-down REC S CHO  2:00
       10:41 AM Finish time.  Total: 3,400 meters.  Stress Value = 55
ジュニアスイマーズミートの結果はこちらから。
?納得してません(-_-;)、小さな大会でまともに泳ぐのも今期の目標・・
まだまだです。


               Daily Workout [1003] for Monday, November 19, 2001
                     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 2000 on 35:00 Warm-up            REC S CHO  1:45
 1,000  7:06 PM  10 x  100 on  2:00 Free/HARD          SP1 S FR   2:00
   200  7:27 PM   1 x  200 on  4:00 Recovery/swim-down REC S BK   2:00
 2,000  7:32 PM   1 x  500 on  8:30 FLY/PULL } 1x      EN1 P FLY  1:42
                  1 x  500 on  8:30 BK/KICK  }         EN1 K BK   1:42
                  1 x  500 on  8:30 BR/PULL  }         EN1 P BR   1:42
                  1 x  500 on  8:30 Fr/KICK  }         EN1 K FR   1:42
 1,000  8:07 PM   1 x  250 on  4:15 FLY/KICK } 1x      EN1 K FLY  1:42
                  1 x  250 on  4:15 BK/PULL  }         EN1 P BK   1:42
                  1 x  250 on  4:15 BR/KICK  }         EN1 K BR   1:42
                  1 x  250 on  4:15 Fr/PULL  }         EN1 P FR   1:42
   500  8:25 PM   1 x  125 on  2:15 FLY/SWIM DES } 1x  EN2 S FLY  1:48
                  1 x  125 on  2:15 Backstroke   }     EN2 S BK   1:48
                  1 x  125 on  2:15 Breaststroke }     EN2 S BR   1:48
                  1 x  125 on  2:15 Free         }     EN2 S FR   1:48
   300  8:35 PM   1 x  300 on  5:00 Recovery/swim-down REC S CHO  1:40
        8:40 PM Finish time.  Total: 7,000 meters.  Stress Value = 132
              Daily Workout [1004] for Tuesday, November 20, 2001
                     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 400 on 8:00 SIDE KICK         } 1x  REC K CHO  2:00
                  1 x 400 on 8:00 Individual Medley }     REC K IM   2:00
                  1 x 400 on 8:00 Free              }     EN1 K FR   2:00
   100  6:55 PM   4 x  25 on  :40 Free/NO BRSPRINT        SP3 S FR   2:40
   500  6:59 PM  10 x  50 on  :35 Free/2t35",1t40"        EN3 S FR   1:10
   200  7:06 PM   1 x 200 on 5:00 Recovery/swim-down      REC S CHO  2:30
 1,500  7:12 PM  15 x 100 on 2:00 Free/1-4DES 5?          SP1 S FR   2:00
                                  6-9DES 10?                        
                                  11E 12-14HARD 15?                 
   500  7:43 PM  10 x  50 on  :45 FreeBK                  REC S FRB  1:30
 2,800  7:52 PM   1 x 200 on 3:30 FLY/KICK } 1x           EN1 K FLY  1:45
                  1 x 200 on 3:00 PULL     }              EN1 P FLY  1:30
                  1 x 300 on 4:30 SWIM     }              EN2 S FLY  1:30
                  1 x 200 on 3:30 BK/KICK  }              EN1 K BK   1:45
                  1 x 200 on 3:00 PULL     }              EN1 P BK   1:30
                  1 x 300 on 4:30 SWIM     }              EN2 S BK   1:30
                  1 x 200 on 3:30 BR/KICK  }              EN1 K BR   1:45
                  1 x 200 on 3:30 PULL     }              EN1 P BR   1:45
                  1 x 300 on 4:30 SWIM     }              EN2 S BR   1:30
                  1 x 200 on 3:30 KICK     }              EN1 K FR   1:45
                  1 x 200 on 3:00 PULL     }              EN1 K FR   1:30
                  1 x 300 on 4:30 SWIM     }              EN2 S FR   1:30
   200  8:38 PM   1 x 200 on 4:00 Recovery/swim-down      REC S CHO  2:00
        8:42 PM Finish time.  Total: 7,000 meters.  Stress Value = 218
僭越ながら、某合宿のヘッドコーチに決まりました。
ヘッポココーチにならないよう、気合入れます。
             Daily Workout [1005] for Wednesday, November 21, 2001
                     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  30 x  50 on  :45 10UP-20FRBK-30IMFR       REC S MIX  1:30
 2,000  6:54 PM   1 x 200 on 2:50 Individual Medley } 1x   EN2 S IM   1:25
                  1 x 100 on 1:25 Butterfly         }      EN2 S FLY  1:25
                  1 x 200 on 2:50 Backstroke        }      EN2 S BK   1:25
                  1 x 200 on 2:50 Individual Medley }      EN2 S IM   1:25
                  1 x 100 on 1:25 Backstroke        }      EN2 S BK   1:25
                  1 x 200 on 3:10 Breaststroke      }      EN2 S BR   1:35
                  1 x 200 on 2:50 Individual Medley }      EN2 S IM   1:25
                  1 x 100 on 1:35 Breaststroke      }      EN2 S BR   1:35
                  1 x 200 on 2:40 Free              }      EN2 S FR   1:20
                  1 x 200 on 2:50 Individual Medley }      EN2 S IM   1:25
                  1 x 100 on 1:20 Free              }      EN2 S FR   1:20
                  1 x 200 on 2:50 Butterfly         }      EN2 S FLY  1:25
   100  7:24 PM   1 x 100 on 3:00 Recovery/swim-down       REC S CHO  3:00
 2,700  7:28 PM   4 x 200 on 2:35 2-30~2-40CIRCLE    } 1x  EN2 S FR   1:18
                  1 x 100 on 2:00 Recovery/swim-down }     REC S CHO  2:00
                  4 x 200 on 2:30 2-25-2-35          }     EN3 S FR   1:15
                  1 x 100 on 2:00 Recovery/swim-down }     REC S CHO  2:00
                  4 x 200 on 2:25 2-20~2-30          }     EN3 S FR   1:13
                  1 x 100 on 2:00 Recovery/swim-down }     REC S CHO  2:00
   200  8:05 PM   1 x 200 on 3:00 Recovery/swim-down       REC S CHO  1:30
        8:08 PM Finish time.  Total: 6,500 meters.  Stress Value = 167

              Daily Workout [1006] for Thursday, November 22, 2001
                     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  6:33 PM   1 x 1000 on 15:00 W-up/800swm-200drl         REC S CHO  1:30
 2,000  6:49 PM   1 x  200 on  3:00 Individual Medley } 2x     EN1 P IM   1:30
                  6 x   50 on   :45 Backstroke        }        REC P BK   1:30
                  5 x  100 on  1:20 Freestyle         }        EN1 P FR   1:20
   500  7:19 PM  10 x   50 on   :50 Kick your cho.on bo.       EN1 K CHO  1:40
 1,000  7:29 PM   1 x  200 on  3:00 side kick your cho.  } 2x  EN1 K FIN  1:30
                  4 x   50 on   :45 u/w k-back k by12.5m }     EN1 K FIN  1:30
                  1 x  100 on  1:30 stk/side-dps-swm bld }     EN1 D FIN  1:30
 1,000  7:45 PM  10 x  100 on  1:25 Backstroke or fr mix       REC S FRB  1:25
   100  8:01 PM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 1,600  8:04 PM   8 x   50 on   :45 Your Stroke       } 2x     EN1 S STK  1:30
                  1 x  200 on  3:00 Individual Medley }        REC S IM   1:30
                  2 x  100 on  1:20 Freestyle         }        EN2 S FR   1:20
   300  8:29 PM   1 x  300 on  4:00 Recovery/swim-down         REC S CHO  1:20
        8:33 PM Finish time.  Total: 7,500 meters.  Stress Value = 50
   Daily Workout [1009] for Friday, November 23, 2001
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 4,000  6:30 PM   1 x 2000 on 30:00 Warm-up   } 1x          REC S CHO  1:30
                  1 x 1000 on 15:00 KICK ON B }             EN1 K CHO  1:30
                  1 x 1000 on 15:00 FINS KICK }             EN1 K FIN  1:30
   800  7:31 PM   1 x  200 on  3:30 RLY-LBK-RBR-LFR   } 1x  REC D IM   1:45
                  1 x  200 on  3:30 LFL-RBK-LBR-RFR   }     EN1 D IM   1:45
                  1 x  400 on  6:00 Individual Medley }     EN1 S IM   1:30
   600  7:45 PM   1 x  600 on  9:00 25K-50GENKOTU-75SWIM    EN1 D IM   1:30
   300  7:55 PM  12 x   25 on   :35 ~8Hup&EZ,~12Hup&NOBR    SP3 D FR   2:20
   200  8:03 PM   1 x  200 on  5:00 Recovery/swim-down      REC S CHO  2:30
   200  8:09 PM   1 x  200 on  2:20 DIVE!! YUSUKE04"1       SP2 S FR   1:10
                                    SHIHO07"6,KAI15"0                 
                                    MITSU15"2,IAI16"3                 
                                    IKU20"6                           
今週のダイブでした。ベストが4名!JSMより速かったりして^^
まー練習でいくらでも速くなりましょう・・。
   600  8:13 PM  12 x   50 on   :45 Recovery/swim-down      EN1 S FR   1:30
        8:22 PM Finish time.  Total: 6,700 meters.  Stress Value = 77
 
今週より、練習量上がってきます。いっぱい、貯金しましょう!(僕は貯金0?)

               Daily Workout [1007] for Sunday, November 25, 2001
                     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 15:00 Warm-up/choice             REC S CHO  1:30
   500  8:46 AM  10 x   50 on   :50 drill&swim/IM choice       EN1 D IM   1:40
 1,400  8:56 AM   8 x   50 on   :50 Kick&swim/IM by2t    } 1x  EN1 K IM   1:40
                  5 x  200 on  3:30 Free/Kick on B.  des }     EN2 K FR   1:45
 1,600  9:22 AM   4 x  400 on  6:00 side,u/w,side,bk K         EN1 K FIN  1:30
   100  9:47 AM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 2,000  9:50 AM   1 x  800 on 10:40 hyp,1/5~1/8 by100alt } 1x  EN1 P FR   1:20
                  1 x  600 on  8:00 hyp,1/6~1/8 by200    }     EN1 P FR   1:20
                  1 x  400 on  5:20 hyp,1/7~1/8 by200    }     EN1 P FR   1:20
                  1 x  200 on  2:40 hyp,1/8              }     EN1 P FR   1:20
   100 10:18 AM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 1,000 10:21 AM   1 x  100 on  1:30 Butterfly     } 1x         EN1 S FLY  1:30
                  1 x  200 on  3:00 100IM-100back }            EN1 S BK   1:30
                  1 x  300 on  4:30 200IM-100br   }            EN1 S BR   1:30
                  1 x  400 on  6:00 Freestyle     }            EN1 S FR   1:30
   300 10:37 AM   6 x   50 on   :45 Recovery/swim-down         REC S CHO  1:30
       10:42 AM Finish time.  Total: 8,000 meters.  Stress Value = 83

               Daily Workout [1008] for Sunday, November 25, 2001
                     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  3:30 PM   4 x 250 on  3:40 125swim-25drl-100IM        REC S MIX  1:28
 3,000  3:46 PM   8 x  50 on   :45 Free/d.p.s   } 1x          EN1 P PAD  1:30
                  1 x 600 on  8:00 Free 1/5brs. }             EN1 P PAD  1:20
                  6 x  50 on   :45 Free/sub.    }             EN2 P PAD  1:30
                  1 x 700 on  9:20 Free 1/6brs. }             EN1 P PAD  1:20
                  4 x  50 on   :45 Free/fast!   }             EN3 P PAD  1:30
                  1 x 800 on 10:40 Free 1/7brs. }             EN1 P PAD  1:20
   100  4:29 PM   1 x 100 on  2:00 Recovery/swim-down         REC S CHO  2:00
   600  4:32 PM  12 x  50 on   :40 Free/fast!                 EN3 S FR   1:20
   400  4:41 PM   8 x  50 on   :45 Recovery/swim-down         REC S CHO  1:30
 2,000  4:48 PM   3 x 100 on  1:40 Backstroke/r-l-w by1 } 2x  EN1 D FIN  1:40
                  1 x 200 on  3:10 Backstroke/kick      }     EN1 K FIN  1:35
                 10 x  50 on   :45 Backstroke/swim      }     EN1 S FIN  1:30
   600  5:21 PM   1 x 600 on  9:00 Free&backstroke            EN1 S FRB  1:30
   300  5:31 PM   3 x 100 on  1:30 Recovery/swim-down         REC S CHO  1:30
        5:36 PM Finish time.  Total: 8,000 meters.  Stress Value = 116
 
Daily Workout [1010] for Monday, November 26, 2001
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                          EGY T STK  PACE
====== ========  ======================================== === = ===  ====
 1,800  6:00 PM   1 x 100 on 1:30 Warm-up           } 3x  REC S CHO  1:30
                  1 x 200 on 2:40 Freestyle         }     EN1 S FR   1:20
                  1 x 300 on 4:20 Individual Medley }     EN1 S IM   1:27
   100  6:27 PM   4 x  25 on  :30 RSLS high elbow!        REC D FR   2:00
 4,000  6:30 PM   4 x 400 on 5:20 Free } 1x               EN1 S FR   1:20
                  3 x 400 on 5:10 Free }                  EN1 S FR   1:18
                  2 x 400 on 5:00 Free }                  EN2 S FR   1:15
                  1 x 400 on 4:50 Free }                  EN3 S FR   1:13
   100  7:23 PM   4 x  25 on  :30 sidek~dps               REC D FR   2:00
 1,200  7:26 PM   4 x 300 on 4:30 DolphinK-sideK-BkK      EN1 K FIN  1:30
   750  7:45 PM   3 x  50 on  :45 B-kick,Hard       } 3x  EN2 K FR   1:30
                  4 x  25 on  :30 SideK~Bkhead-up K }     REC K MIX  2:00
   100  7:59 PM   1 x 100 on 3:00 Recovery/swim-down      REC S CHO  3:00
   500  8:03 PM  20 x  25 on  :30 Kick drl-Stk drl        EN1 D BR   2:00
                                  Dol stk-SUB  by5t                 
   400  8:14 PM   1 x 400 on 6:00 Breaststroke            EN2 S BR   1:30
    50  8:21 PM   1 x  50 on 1:00 Recovery/swim-down      REC S CHO  2:00
   800  8:23 PM   4 x 200 on 3:30 Ring Tube 5-8brs/DES    EN1 P RNG  1:45
   200  8:38 PM   1 x 200 on 4:00 Recovery/swim-down      REC S CHO  2:00
        8:42 PM Finish time.  Total: 10,000 meters.  Stress Value = 138

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,150  11.50%  Freestyle         5,250  52.50%
    Aerobic Base      6,800  68.00%  Breaststroke        900   9.00%
    Anaerobic Thresh  1,650  16.50%  IM                  900   9.00%
    MaxVO2              400   4.00%  Fins              1,200  12.00%
                                     your choice         650   6.50%
    Type of Work             Meters  Mix-stroke          300   3.00%
    ================ ==============  Ring tube           800   8.00%
    Swim              6,550  65.50%
    Kick              1,950  19.50%
    Pull                800   8.00%
    Drill               700   7.00%
でました、10km練習^^。
Daily Workout [1011] for Tuesday, November 27, 2001
                     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   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  6:58 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  7:26 PM   1 x  50 on 1:00 Recovery/swim-down      REC S CHO  2:00
 1,500  7:28 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  7:50 PM   1 x  50 on 1:00 Recovery/swim-down      REC S CHO  2:00
 1,500  7:52 PM  15 x 100 on 1:25 25fly75fr/50bk50fr      EN2 S IM   1:25
                                  25br75fr/100fr/100IM              
   100  8:15 PM   1 x 100 on 2:00 Recovery/swim-down      REC S CHO  2:00
 1,000  8:18 PM   5 x 200 on 2:55 Fins/25drl-75kickALT    EN2 D CHO  1:28
 1,000  8:34 PM  10 x 100 on 1:30 25drill-75swim/down     REC D CHO  1:30
        8:49 PM Finish time.  Total: 9,000 meters.  Stress Value = 151

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  2,400  26.67%  Freestyle         2,500  27.78%
    Aerobic Base      1,500  16.67%  IM                2,500  27.78%
    Anaerobic Thresh  4,600  51.11%  Free-medley         600   6.67%
    MaxVO2              500   5.56%  your choice       3,400  37.78%
                                   
    Type of Work             Meters
    ================ ==============
    Swim              5,000  55.56%
    Pull              2,000  22.22%
    Drill             2,000  22.22%
 
             Daily Workout [1012] for Wednesday, November 28, 2001
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 2,100  6:30 PM  1 x  300 on  4:30 w-up/choice       } 3x   REC S CHO  1:30
                 4 x   50 on   :40 Free              }      EN1 S FR   1:20
                 1 x  100 on  1:25 Individual Medley }      EN1 S IM   1:25
                 2 x   50 on   :45 Backstroke        }      REC S BK   1:30
 2,000  7:02 PM  5 x  400 on  4:45 Pull/Hard,W-2x350        EN2 P FR   1:11
 1,500  7:27 PM  1 x 1500 on 23:00 FINS/MIX                 EN1 K FIN  1:32
   100  7:51 PM  1 x  100 on  2:00 Recovery/swim-down       REC S CHO  2:00
 3,300  7:54 PM  3 x  200 on  2:45 Individual Medley  } 3x  EN2 S IM   1:23
                 1 x  100 on  1:45 Recovery/swim-down }     REC S CHO  1:45
                 3 x  100 on  1:15 Free               }     EN2 S FR   1:15
                 1 x  100 on  1:45 Recovery/swim-down }     REC S CHO  1:45
                                   1s/IM-fa,2s/Fr-fa  }               
                                   3sets/IM,Fr-fast   }               
   200  8:42 PM  1 x  200 on  4:00 Recovery/swim-down       REC S CHO  2:00
        8:46 PM Finish time.  Total: 9,200 meters.  Stress Value = 130

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  2,100  22.83%  Freestyle         3,500  38.04%
    Aerobic Base      2,400  26.09%  Backstroke          300   3.26%
    Anaerobic Thresh  4,700  51.09%  IM                2,100  22.83%
                                     Fins              1,500  16.30%
    Type of Work             Meters  your choice       1,800  19.57%
    ================ ==============
    Swim              5,700  61.96%
    Kick              1,500  16.30%
    Pull              2,000  21.74%

              Daily Workout [1013] for Thursday, November 29, 2001
                     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 Warm-up/300s-100dri.       REC S CHO  1:30
   800  6:49 PM   8 x  100 on  1:25 50IMorder1t-50FR           EN1 P FRM  1:25
   100  7:02 PM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
   600  7:05 PM   4 x   25 on   :45 Sprint no breath   } 3x    SP3 S FLY  3:00
                  1 x  100 on  1:30 Recovery/swim-down }       REC S CHO  1:30
 1,000  7:20 PM   1 x 1000 on 13:30 Free/speed play            EN1 P FR   1:21
 2,000  7:35 PM  10 x   50 on   :50 Butterfly/k+s by12.5 } 2x  EN1 K FLY  1:40
                  5 x  100 on  1:45 kick on bord/cho.    }     EN1 K CHO  1:45
 2,100  8:11 PM   1 x  100 on  1:30 Individual Medley } 3x     REC S IM   1:30
                  1 x  200 on  2:55 Individual Medley }        EN1 S IM   1:28
                  1 x  400 on  5:45 Individual Medley }        EN2 S IM   1:26
   200  8:43 PM   1 x  200 on  4:00 Recovery/swim-down         REC S CHO  2:00
        8:47 PM Finish time.  Total: 8,000 meters.  Stress Value = 88

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  2,100  26.25%  Freestyle         1,000  12.50%
    Aerobic Base      4,400  55.00%  Butterfly         1,300  16.25%
    Anaerobic Thresh  1,200  15.00%  IM                2,100  26.25%
    Alactate            300   3.75%  Free-medley         800  10.00%
                                     your choice       2,800  35.00%
    Type of Work             Meters
    ================ ==============
    Swim              4,200  52.50%
    Kick              2,000  25.00%
    Pull              1,800  22.50%

 

         Daily Workout [1016] for Friday, November 30, 2001
                     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   4 x  400 on  6:30 Free-Bk-Br-Fly            REC S IM   1:38
 2,400  6:57 PM  12 x   50 on   :50 Fly/krlswim by12.5  } 1x  EN1 D FLY  1:40
                 12 x   50 on   :45 VasK&Swim by12.5    }     EN1 S BK   1:30
                 12 x   50 on   :50 Breast/3K-1p&DPS 25 }     EN1 K BR   1:40
                 12 x   50 on   :45 Free/krlswim by12.5 }     EN1 D FR   1:30
   100  7:36 PM   1 x  100 on  3:00 Recovery/swim-down        REC S CHO  3:00
   600  7:40 PM   1 x  600 on 10:00 Ring Tube 1/5brs,PAD      EN1 P RNG  1:40
   800  7:51 PM   1 x  800 on 12:00 Fins/side kick            EN1 K FIN  1:30
 1,000  8:04 PM   1 x 1000 on 14:00 Pull 1/7Brs               EN2 P FR   1:24
 1,200  8:19 PM   1 x 1200 on 20:00 Free Bo-Kick              EN2 K FR   1:40
   300  8:40 PM   1 x  300 on  5:00 Recovery/swim-down        REC S CHO  1:40
        8:45 PM Finish time.  Total: 8,000 meters.  Stress Value = 90

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