さーそろそろ、泳ぐどー。
今月から、陸上での練習もやっておりまっせー。目標体脂肪１０％！？
月間目標は、体の質を変えていくこと。そのために２つのバランスを指導ちゅー。
その１．鍛⇔食⇔休のバランス その２．心⇔技⇔体のバランス
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小林姉、弟はJOC出場、吉村はいのこりハードトレーニングだ！ JOC&JPNのサイト
Daily Workout [786] for Thursday, March 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
====== ======== ========================================= === = === ====
400 6:30 PM 1 x 400 on 6:20 DRILLS REC D CHO 1:35
3,000 6:38 PM 3 x 100 on 1:30 Individual Medley } 2x EN1 S IM 1:30
2 x 200 on 3:00 FLY-BK-BR-FLY by1s } EN1 S MIX 1:30
8 x 50 on :40 1s,IM45"/2sFR35" } EN3 S FRM 1:20
1 x 400 on 5:00 Free/NEG } EN2 S FR 1:15
500 7:21 PM 10 x 50 on :50 Recovery/swim-down REC S CHO 1:40
2,000 7:31 PM 10 x 200 on 2:35 PAD-PV1-3 100DPS-NEG EN2 P FR 1:18
4-6 50DPS-150NEG
7-10 200NEG
1,800 7:58 PM 1 x 200 on 3:00 K DRILLS FINS ON } 3x EN1 K FIN 1:30
1 x 100 on 1:15 Free 1-4DES } EN1 S FIN 1:15
1 x 100 on 1:10 Free } EN2 S FIN 1:10
1 x 100 on 1:05 Free } EN3 S FIN 1:05
1 x 100 on 1:30 Free } EN3 S FIN 1:30
300 8:23 PM 12 x 25 on :30 REC SUB EN1 S CHO 2:00
8:29 PM Finish time. Total: 8,000 meters. Stress Value = 189
Daily Workout [787] for Friday, March 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
====== ======== ========================================= === = === ====
1,200 6:30 PM 12 x 100 on 1:20 4x90",3x85",2x80"-65 EN1 S CHO 1:20
3,000 6:47 PM 15 x 200 on 2:30 Free/HARD or DES EN2 S FR 1:15
200 7:26 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
2,400 7:31 PM 1 x 200 on 3:00 Individual Medley } 3x EN1 P IM 1:30
1 x 200 on 3:00 FLY-BK-BR } EN1 S MIX 1:30
4 x 100 on 1:15 Free } EN2 P FR 1:15
100 8:05 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
600 8:08 PM 1 x 600 on 10:00 Breaststroke K&DRLS EN1 K BR 1:40
600 8:19 PM 1 x 600 on 10:00 FINS/K&DRLS REC D FIN 1:40
8:29 PM Finish time. Total: 8,100 meters. Stress Value = 125
Daily Workout [783] for Sunday, March 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
====== ======== ======================================= === = === ====
1,000 8:00 AM 1 x 1000 on 15:00 Up/3rest&25UWK cho. REC S CHO 1:30
500 8:16 AM 5 x 100 on 1:30 Individual Medley EN1 S IM 1:30
1,000 8:25 AM 20 x 50 on :50 25KRLS alt/25Swim EN2 D FLY 1:40
1,000 8:43 AM 20 x 50 on :45 12.5KRLS/12.5Swim EN2 D BK 1:30
50 8:59 AM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,000 9:01 AM 10 x 100 on 1:45 2dol1brk/Swim by50 EN1 D BR 1:45
1,000 9:20 AM 5 x 200 on 3:10 KRL&HupSwim by50 EN2 D FR 1:35
100 9:37 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 9:41 AM 10 x 100 on 1:25 Free/ on PV 1/8brs EN1 P FR 1:25
1,000 9:57 AM 20 x 50 on :50 20Kick&Swim/12.5kick EN2 K STK 1:40
50 10:15 AM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
50 10:18 AM 2 x 25 on 2:00 Sprint 25m/DIVE! SP3 S STK 8:00
250 10:23 AM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
10:27 AM Finish time. Total: 8,000 meters. Stress Value = 118
Daily Workout [784] for Sunday, March 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
====== ======== ==================================== === = === ====
1,000 3:30 PM 10 x 100 on 1:30 Fins/warm-up REC K CHO 1:30
400 3:46 PM 16 x 25 on :30 Fins/3swmSP-1drlEZ SP3 S BK 2:00
1,500 3:55 PM 15 x 100 on 1:45 4Kick-1swmEZ alt EN1 K CHO 1:45
100 4:23 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,000 4:26 PM 1 x 100 on 1:40 Butterfly } 3x EN1 S FLY 1:40
1 x 200 on 3:00 Backstroke } EN2 S BK 1:30
1 x 300 on 5:00 Breaststroke } EN1 S BR 1:40
1 x 400 on 5:20 Free } EN2 S FR 1:20
100 5:12 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 5:15 PM 16 x 50 on :50 Backstroke 10K-15S EN1 S BK 1:40
300 5:30 PM 12 x 25 on :45 3Bk-3Free alt FAST SP1 S FRB 3:00
300 5:40 PM 3 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
5:45 PM Finish time. Total: 7,500 meters. Stress Value = 122
Daily Workout [785] for Monday, March 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
====== ======== ======================================== === = === ====
1,600 6:00 PM 4 x 400 on 5:40 Free-BK-IM-Fr by1t REC S MIX 1:25
1,800 6:24 PM 1 x 200 on 3:00 FINS/FLY-DRLS } 3x REC D FLY 1:30
8 x 50 on :42 FINS/K&SWM 12.5 } EN1 D FLY 1:24
100 6:51 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,000 6:54 PM 15 x 100 on 1:20 Free/DES 1-5 ALT } 1x EN2 S FR 1:20
10 x 100 on 1:15 Free/NEG 3.6.9H } EN2 S FR 1:15
5 x 100 on 1:10 Free/ALL HARD!! } EN3 S FR 1:10
100 7:34 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,500 7:38 PM 1 x 100 on 1:30 Individual Medley } 3x EN1 P IM 1:30
1 x 150 on 2:15 FLY-BK-BR by1S } EN1 P MIX 1:30
1 x 200 on 2:30 Free/NEG } EN2 P FR 1:15
1 x 50 on 1:00 SCULL } REC P CHO 2:00
1,500 8:01 PM 20 x 75 on 1:10 KKS,KSK,SKK,KSS,SKS EN1 K IM 1:33
IM order by5t
400 8:26 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:33 PM Finish time. Total: 10,000 meters. Stress Value = 139
Daily Workout [788] for Tuesday, March 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 6:00 PM 1 x 1000 on 14:00 L-TURN REC S CHO 1:24
2,400 6:15 PM 4 x 100 on 1:30 25K&75SWIM IMorder } 2x EN1 K IM 1:30
4 x 100 on 1:30 Individual Medley100 } EN1 P IM 1:30
4 x 100 on 1:30 IMorder SWIM } EN1 S IM 1:30
1,000 6:52 PM 20 x 50 on :45 PACE&RECOVERY by5t EN2 S FR 1:30
400 7:08 PM 8 x 50 on :50 DRILLS REC D CHO 1:40
200 7:16 PM 1 x 200 on 10:00 Recovery/swim-down REC S CHO 5:00
2,650 7:27 PM 1 x 2650 on 30:00 T-30TRY!!!!! EN3 S FR 1:08
A485,Y587,T355,S563
400 7:58 PM 8 x 50 on :50 Recovery/swim-down REC S BK 1:40
900 8:06 PM 9 x 100 on 1:20 Free/DPS-SUB onPAD-V EN1 P FR 1:20
900 8:19 PM 9 x 100 on 1:45 KICK onB/3xSIDEDRL EN1 K FR 1:45
250 8:36 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
8:40 PM Finish time. Total: 10,100 meters. Stress Value = 243
Daily Workout [789] for Wednesday, March 7, 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 12:00 IM/DRILLS REC D IM 1:30
800 6:43 PM 16 x 50 on :40 Free POINT SP EN2 S FR 1:20
2,200 6:55 PM 1 x 500 on 5:45 Free/YOUR T-30PACE } 4x EN3 S FR 1:09
1 x 50 on 1:00 HR Check &REC } REC D CHO 2:00
400 7:23 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
1,800 7:31 PM 4 x 50 on :45 Breaststroke K&S25 } 3x EN2 K BR 1:30
1 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
4 x 50 on :45 FR BO-KICK } EN3 K FR 1:30
1 x 100 on 1:30 Free rec SWIM } REC S CHO 1:30
100 7:59 PM 1 x 100 on 2:00 Breaststroke REC S BR 2:00
2,000 8:02 PM 1 x 100 on 1:30 Butterfly } 2x EN1 P FLY 1:30
1 x 150 on 2:10 Backstroke } EN1 P BK 1:27
1 x 200 on 3:10 Breaststroke } EN2 P BR 1:35
1 x 250 on 3:30 Medley200-FR50 } EN2 P FRM 1:24
1 x 300 on 4:10 Free } EN2 P FR 1:23
900 8:32 PM 3 x 300 on 4:30 100DRL-200DPS REC D CHO 1:30
8:46 PM Finish time. Total: 9,000 meters. Stress Value = 244
Daily Workout [793] for Thursday, March 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
====== ======== ======================================= === = === ====
1,550 6:30 PM 4 x 150 on 2:10 Free2-bk2 } 1x REC S FRB 1:27
3 x 100 on 1:20 Free75-BK25 } EN1 S FRB 1:20
2 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 250 on 3:30 Free } EN2 S FR 1:24
50 6:54 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
2,700 6:57 PM 1 x 400 on 5:00 Free } 3x EN2 S FR 1:15
1 x 300 on 3:40 Free } EN3 S FR 1:13
1 x 200 on 2:20 Free } EN3 S FR 1:10
100 7:31 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,400 7:34 PM 4 x 50 on :45 Butterfly } 2x EN1 P FLY 1:30
3 x 100 on 1:10 Free 4567BRS/25 } EN2 P FR 1:10
4 x 50 on :45 Backstroke } EN1 P BK 1:30
3 x 100 on 1:15 Free DES1-3 } EN2 P FR 1:15
4 x 50 on :50 Breaststroke } EN1 P BR 1:40
100 8:09 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 8:12 PM 3 x 400 on 5:50 FINS/SIDE-HUP-RK-MIX EN1 K FIN 1:28
600 8:31 PM 3 x 200 on 2:15 FINS/SWIM FAST! EN3 S FIN 1:08
300 8:39 PM 1 x 300 on 4:30 Recovery/swim-down REC S CHO 1:30
8:44 PM Finish time. Total: 9,000 meters. Stress Value = 231
Daily Workout [790] for Friday, March 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
====== ======== ========================================= === = === ====
1,400 6:30 PM 1 x 500 on 7:30 w-up } 1x REC S CHO 1:30
6 x 150 on 2:10 100IM&50bk } EN1 S IM 1:27
1,500 6:52 PM 3 x 500 on 7:00 400free&100bk jog EN1 P FRB 1:24
1,500 7:14 PM 1 x 200 on 3:00 Individual Medley } 3x EN1 S IM 1:30
1 x 100 on 1:30 25fr-50IMorder-25fr } EN1 S FRM 1:30
1 x 200 on 2:45 Free } EN1 S FR 1:23
100 7:37 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 7:40 PM 5 x 400 on 5:30 Free/your EN2 speed EN2 S FR 1:23
100 8:09 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 8:12 PM 4 x 200 on 3:00 u,w-side-bk-headup/K EN1 K FIN 1:30
200 8:25 PM 8 x 25 on :30 Free/fins max! EN3 S FIN 2:00
400 8:30 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:37 PM Finish time. Total: 8,000 meters. Stress Value = 109
Daily Workout [791] for Sunday, March 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
====== ======== ============================================= === = === ====
1,000 8:20 AM 1 x 1000 on 15:00 Warm-up/choice REC S CHO 1:30
500 8:36 AM 10 x 50 on :50 drill&swim/IM choice EN1 D IM 1:40
1,400 8:46 AM 8 x 50 on :50 Kick&swim/IM by2t } 1x EN1 K FLY 1:40
5 x 200 on 3:30 Free/Kick on B. des } EN2 K FLY 1:45
1,600 9:12 AM 4 x 400 on 6:00 side,u/w,side,bk K EN1 K FIN 1:30
100 9:37 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 9:40 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 10:08 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 10:11 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 10:27 AM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40
10:32 AM Finish time. Total: 8,000 meters. Stress Value = 83
Daily Workout [792] for Sunday, March 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
====== ======== ============================================ === = === ====
1,000 3:35 PM 4 x 250 on 3:40 125swim-25drl-100IM REC S MIX 1:28
3,000 3:51 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 4:34 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
600 4:37 PM 12 x 50 on :40 Free/fast! EN3 S FR 1:20
400 4:46 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
2,000 4:53 PM 3 x 100 on 1:40 Backstroke/r-l-w by1 } 2x EN1 D BK 1:40
1 x 200 on 3:10 Backstroke/kick } EN1 K BK 1:35
10 x 50 on :45 Backstroke/swim } EN1 S BK 1:30
600 5:26 PM 1 x 600 on 9:00 Free&backstroke EN1 S FRB 1:30
300 5:36 PM 3 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
5:41 PM Finish time. Total: 8,000 meters. Stress Value = 116
Daily Workout [794] for Monday, March 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
====== ======== ============================================= === = === ====
1,000 6:00 PM 1 x 1000 on 14:00 W-UP/250S-50DRLS REC S CHO 1:24
1,800 6:15 PM 2 x 50 on :45 Butterfly } 4x EN1 S FLY 1:30
1 x 100 on 1:25 Backstroke } EN1 S BK 1:25
1 x 100 on 1:35 Breaststroke } EN1 S BR 1:35
1 x 150 on 2:00 Free } EN1 S FR 1:20
1,000 6:42 PM 20 x 50 on :45 FINS/K-WA-R-L-S EN1 D BK 1:30
500 6:58 PM 10 x 50 on :45 FINS-PADS/DOL-BR EN1 D BR 1:30
100 7:07 PM 1 x 100 on 2:00 Breaststroke/SCULL REC D BR 2:00
750 7:10 PM 15 x 50 on :50 Breaststroke/K&DPSM EN1 K BR 1:40
or FREE DRLS
1,900 7:24 PM 3 x 300 on 3:40 Free/1-3DES 753BRS1t } 2x EN2 P FR 1:13
1 x 50 on 1:00 Recovery/BK } REC P BK 2:00
50 7:49 PM 1 x 50 on 3:00 Recovery/swim-down REC S CHO 6:00
1,950 7:53 PM 3 x 100 on 1:10 Free } 3x EN2 S FR 1:10
1 x 50 on :50 Backstroke } REC S BK 1:40
3 x 100 on 1:30 Free-IM-Free } EN2 S FRM 1:30
1.3S FR H/2S IM H }
100 8:21 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:24 PM 1 x 1000 on 16:00 KICK200E-300H ALT EN2 K FR 1:36
250 8:41 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
8:45 PM Finish time. Total: 10,400 meters. Stress Value = 146
Daily Workout [795] for Tuesday, March 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
====== ======== ========================================== === = === ====
2,000 6:00 PM 1 x 2000 on 35:00 Warm-up REC S CHO 1:45
2,000 6:36 PM 40 x 50 on :40 Free/HARD!! EN3 S FR 1:20
1,000 7:04 PM 10 x 100 on 1:30 Free/BK REC REC S FRB 1:30
2,000 7:20 PM 1 x 200 on 3:00 Butterfly DRLS } 1x REC D FLY 1:30
1 x 300 on 4:30 100FLY-200IM } EN1 S IM 1:30
1 x 200 on 3:00 Backstroke DRLS } REC D BK 1:30
1 x 300 on 4:30 200BK-100IM } EN1 S BK 1:30
1 x 200 on 3:10 Breaststroke DRLS } REC D BR 1:35
1 x 300 on 4:30 Breaststroke } EN1 S BR 1:30
1 x 200 on 3:00 Free DRLS } REC D FR 1:30
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
1,000 7:52 PM 20 x 50 on :45 FINS DRLS FREE REC D FR 1:30
1,200 8:08 PM 4 x 25 on :30 STK DRLS FREE } 3x REC D FR 2:00
4 x 50 on :45 PULL 3/50BRS } EN1 P FR 1:30
4 x 25 on :30 PULL 1EZ-1SP3 } SP3 P FR 2:00
300 8:30 PM 12 x 25 on :30 GOOD STK REC S CHO 2:00
8:36 PM Finish time. Total: 9,500 meters. Stress Value = 165
Daily Workout [796] for Wednesday, March 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
====== ======== ============================================ === = === ====
2,000 6:30 PM 2 x 300 on 4:15 W-UP/FR-IM } 1x REC S FRM 1:25
1 x 400 on 5:00 PULL } EN1 P FR 1:15
1 x 400 on 6:30 KICK } EN1 K IM 1:38
2 x 300 on 4:15 BK-IM } EN1 S BK 1:25
1,800 7:00 PM 12 x 150 on 2:10 FINS/50DRLS-100BO-K EN1 K FIN 1:27
200 7:27 PM 8 x 25 on :30 FINS/25UWK-25SWM SP SP3 K FIN 2:00
3,000 7:32 PM 4 x 50 on :45 Butterfly 1-4DES } 3x EN2 S FLY 1:30
2 x 100 on 1:25 Backstroke NEG } EN2 S BK 1:25
1 x 200 on 3:10 Breaststroke DPS-SUB } EN2 S BR 1:35
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
4 x 50 on :40 Free/HARD AVE-DES } EN3 S FR 1:20
2,400 8:17 PM 3 x 800 on 10:00 PULL FREE 1 NEG200 EN2 P FR 1:15
2 HARD!! 3 FR-BK REC
200 8:48 PM 1 x 200 on 4:00 REC/DRLS REC D CHO 2:00
8:52 PM Finish time. Total: 9,600 meters. Stress Value = 183
Daily Workout [797] for Thursday, March 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
====== ======== ========================================== === = === ====
500 6:30 PM 1 x 500 on 7:00 DRILLS REC D CHO 1:24
3,600 6:38 PM 4 x 200 on 3:00 ODDS-FREE/EVEN-IM } 1x EN1 S FRM 1:30
3 x 200 on 2:50 ODDS-FREE/EVEN-IM } EN2 S FRM 1:25
2 x 200 on 2:40 ODDS-FREE/EVEN-IM } EN3 S FRM 1:20
4 x 200 on 2:40 Free-DEC.1to4 } EN1 S FR 1:20
3 x 200 on 2:30 Free-DEC.1to3 } EN2 S FR 1:15
2 x 200 on 2:20 Free-FAST!! } EN3 S FR 1:10
THIS SET IS TEAM-NSI }
400 7:28 PM 8 x 50 on :50 Backstroke/REC REC S BK 1:40
2,000 7:36 PM 4 x 50 on :45 25FA-S&EZ-K FINS IM } 4x EN1 K FIN 1:30
3 x 100 on 1:15 FINS/KICK DEC.1to3 } EN2 K FIN 1:15
100 8:04 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,000 8:07 PM 3 x 300 on 3:40 PAD.V/BRS 5-6-7by1t } 3x EN2 P FR 1:13
4 x 25 on :30 Backstroke } REC P BK 2:00
200 8:47 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:51 PM Finish time. Total: 9,800 meters. Stress Value = 191
Daily Workout [798] for Friday, March 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 15:00 Warm-up REC S CHO 1:30
2,000 6:46 PM 20 x 100 on 2:00 Free/HARD YOUR 200SP SP1 S FR 2:00
500 7:27 PM 10 x 50 on :50 Recovery/swim-down REC S FRB 1:40
1,200 7:37 PM 1 x 1200 on 17:00 FINS/KICK EN1 K FIN 1:25
800 7:55 PM 16 x 50 on :50 K&S IM ORDER BY4t EN1 K IM 1:40
1,200 8:10 PM 8 x 150 on 2:00 PULL 25BK JOG EN1 P FR 1:20
200 8:27 PM 1 x 200 on 2:40 DIVE! 200BR SP2 S BR 1:20
800 8:31 PM 1 x 800 on 12:00 S-DRL-S REC D IM 1:30
8:43 PM Finish time. Total: 7,700 meters. Stress Value = 233
Daily Workout [799] for Sunday, March 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
====== ======== =========================================== === = === ====
2,200 8:00 AM 1 x 400 on 6:00 SWIM } 1x REC S FR 1:30
1 x 200 on 3:00 Butterfly } REC D FLY 1:30
1 x 400 on 7:00 KICK } REC K FR 1:45
1 x 200 on 3:00 BACK } REC D BK 1:30
1 x 400 on 6:00 PULL } REC P FR 1:30
1 x 200 on 3:30 Breaststroke } REC D BR 1:45
1 x 400 on 6:00 SWIM } REC S FR 1:30
100 8:36 AM 4 x 25 on :45 SP3 SP3 S IM 3:00
2,000 8:40 AM 8 x 50 on :45 Individual Medleyx1t } 2x EN1 P IM 1:30
1 x 100 on 1:10 Free 1/3 } EN2 P FR 1:10
1 x 200 on 2:25 Free 1/5 } EN2 P FR 1:13
1 x 300 on 3:45 Free 1/7 } EN2 P FR 1:15
100 9:08 AM 1 x 100 on 3:00 SCULL REC D CHO 3:00
2,000 9:12 AM 8 x 25 on :25 IM ORDER 1SET 4XFAST } 4x EN1 S IM 1:40
6 x 50 on :45 1REC-4DEC.-1REC } EN2 S FR 1:30
100 9:45 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 9:48 AM 8 x 50 on :50 Butterfly 1-4DECx2 } 1x EN1 K FLY 1:40
1 x 100 on 2:00 REC-SIDEK } REC K FLY 2:00
8 x 50 on :50 Backstroke 1-4DECx2 } EN1 K BK 1:40
1 x 100 on 2:00 REC-ROLLK } REC K BK 2:00
8 x 50 on :50 Breaststroke 1-4DEC2 } EN1 K BR 1:40
1 x 100 on 2:00 REC-2DOL1BRK } REC K BR 2:00
8 x 50 on :50 Free HARD! } EN2 K FR 1:40
1 x 100 on 2:00 REC-DRLS } REC K FR 2:00
1,000 10:24 AM 10 x 100 on 1:30 Free SPEED-PLAY EN1 S FR 1:30
10:39 AM Finish time. Total: 9,500 meters. Stress Value = 108
Daily Workout [800] for Sunday, March 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
====== ======== ============================================ === = === ====
1,000 3:30 PM 1 x 1000 on 15:00 Warm-up REC S CHO 1:30
2,200 3:46 PM 4 x 100 on 1:20 Free dec 1:10- } 1x EN3 S FR 1:20
1 x 200 on 4:00 Recovery/swim-down } REC S CHO 2:00
4 x 100 on 1:15 Free DEC.1:08- } EN3 S FR 1:15
1 x 200 on 4:00 Recovery/swim-down } REC S CHO 2:00
4 x 100 on 1:10 Free DEC.1:06- } EN3 S FR 1:10
1 x 200 on 4:00 Recovery/swim-down } REC S CHO 2:00
4 x 100 on 1:30 Free/HARD!! } EN3 S FR 1:30
Y/01",S,A,T/04"-05" }
600 4:20 PM 12 x 50 on :50 DRLS REC D CHO 1:40
1,000 4:31 PM 5 x 200 on 2:55 Backstroke EN1 S BK 1:28
1,000 4:47 PM 1 x 1000 on 20:00 SET YOURS EN1 K CHO 2:00
1,000 5:08 PM 1 x 1000 on 20:00 SET YOURS REC P CHO 2:00
1,000 5:29 PM 20 x 50 on :50 FORM CHECK&DRLS REC S CHO 1:40
200 5:47 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
5:51 PM Finish time. Total: 8,000 meters. Stress Value = 128
Daily Workout [801] for Monday, March 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
====== ======== =========================================== === = === ====
1,400 6:00 PM 14 x 100 on 1:25 5CHO-4BK-3FR-2IM REC S MIX 1:25
350 6:21 PM 14 x 25 on :40 1DRL-2SP-1DRL-3SPalt SP3 S STK 2:40
2,100 6:32 PM 1 x 50 on :40 Butterfly BLD-UP } 14x EN2 S FLY 1:20
1 x 25 on :30 Butterfly DRLS } REC D FLY 2:00
1 x 75 on 1:10 Recovery/swim-down } REC S CHO 1:33
2,800 7:06 PM 14 x 200 on 2:40 Free/1.4.14-BLDUP EN1 P FR 1:20
50 7:45 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
700 7:48 PM 14 x 50 on :50 25SWIM(K-BLDUP)/25K EN1 K STK 1:40
700 8:01 PM 14 x 50 on :40 FINS/25UWK-25SWIM EN2 K FIN 1:20
100 8:12 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,400 8:16 PM 14 x 25 on :40 2FL-3BK-4BR-5FR 10SP } 1x SP3 S IM 2:40
14 x 50 on :45 36M-50M NOBRS SP } EN1 S FR 1:30
14 x 25 on :30 5FL-4BK-3BR-2FR REC } REC S IM 2:00
8:43 PM Finish time. Total: 9,600 meters. Stress Value = 108
Daily Workout [804] for Tuesday, March 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
====== ======== ======================================== === = === ====
1,600 8:15 AM 1 x 1600 on 25:00 1S-2PK-3S-4PK-3S-2PK REC D CHO 1:34
400 8:41 AM 16 x 25 on :30 2HupSP,1EZ,1BldUP SP3 D CHO 2:00
1,200 8:50 AM 1 x 400 on 6:30 DRLS BR&CHOICE } 1x REC D BR 1:38
1 x 400 on 6:30 PULL } REC P CHO 1:38
1 x 400 on 6:30 KICK } REC K BR 1:38
500 9:11 AM 10 x 50 on :55 BR or FR HARD SP1 S BR 1:50
300 9:22 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
1,000 9:28 AM 10 x 100 on 1:30 25RK-50SIDEK-25HupK EN1 D FIN 1:30
1,000 9:44 AM 1 x 25 on :30 UWK NO-BRS } 4x SP3 K STK 2:00
2 x 50 on :50 K&SWIM 2XBLD-UP } EN1 K STK 1:40
1 x 25 on :30 TAISOKU K } REC K STK 2:00
1 x 100 on 1:45 K&SWIM } EN1 K STK 1:45
1,600 10:03 AM 4 x 25 on :30 DOG PULL&SCULL } 4x REC P STK 2:00
1 x 300 on 4:30 Free/5.7.9BRS } EN1 P FR 1:30
400 10:30 AM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
10:36 AM Finish time. Total: 8,000 meters. Stress Value = 99
Daily Workout [805] for Tuesday, March 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
====== ======== ====================================== === = === ====
1,500 6:00 PM 1 x 1500 on 30:00 F.T REC S CHO 2:00
400 6:31 PM 1 x 400 on 15:00 DIVE! SP2 S STK 3:45
YUSUKE IM4-46-0
AI FR4-34-1
SHIHO IM5-11-8
400 6:47 PM 4 x 100 on 1:30 Free75" BRKN! SP2 S STK 1:30
A64"5-65"9-66"7-66"1
IM/70"(80")-90"-90"
Y66"2-73"7-78"6-63"3
S72"1-73"3-83"2-67"3
6:54 PM 13:30 REST S :00
400 7:08 PM 8 x 50 on :40 Free40" BRKN! SP2 S STK 1:20
A0"4-1"0-1"8-2"1-2"1
-2"1-2"1-2"0
IM/40"(BR45")
Y1"1-3"3-5"0-5"8-8"2
8"7-0"7-0"3
S3"9-6"2-6"5-6"7-1"4
1"2-2"0-0"9
300 7:15 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
3,000 7:21 PM 1 x 3000 on 60:00 YOUR CHOICE REC S CHO 2:00
8:21 PM Finish time. Total: 6,000 meters. Stress Value = 132
Daily Workout [806] for Wednesday, March 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
====== ======== =========================================== === = === ====
1,000 6:30 PM 1 x 400 on 6:00 Free } 1x REC S FR 1:30
4 x 25 on :30 IM DRLS } REC D IM 2:00
1 x 400 on 6:00 Individual Medley } REC S IM 1:30
4 x 25 on :30 Free DRLS } REC D IM 2:00
900 6:47 PM 12 x 75 on 1:15 K50-S25 IM EN1 K IM 1:40
500 7:03 PM 10 x 50 on :50 K&SWIM STK EN1 K STK 1:40
500 7:13 PM 1 x 500 on 7:30 FINS ON REC K FIN 1:30
500 7:22 PM 10 x 50 on :45 Recovery/swim-down REC S CHO 1:30
1,000 7:31 PM 1 x 200 on 3:00 Free/AT-DEC SET } 1x EN2 S FR 1:30
1 x 200 on 3:30 Free } EN3 S FR 1:45
1 x 200 on 4:00 Free } SP1 S FR 2:00
1 x 200 on 4:30 Free } SP1 S FR 2:15
1 x 200 on 4:00 Free MAX! } SP2 S FR 2:00
Y15"4-13"0-8"7-6"5 }
-5"5/75,79,81,86,88 }
A20"2-18"2-14"8-13"1 }
11"9/80-82-86-87HR }
S21"1-19"5-17"2-16"6 }
17"3/80-89-92-94-98 }
*SHIHO ON SUIT }
400 7:51 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
500 7:58 PM 10 x 50 on :50 DRLS REC D IM 1:40
2,000 8:08 PM 3 x 50 on :45 FLY-BK-BR by1S } 4x EN1 P IM 1:30
2 x 50 on :45 FLBK-BKBR-BRFR by1S } EN1 P IM 1:30
1 x 250 on 3:10 Free 357BRS } EN2 P FR 1:16
500 8:37 PM 1 x 500 on 8:00 KICK CHOICE EN1 K BR 1:36
200 8:46 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:50 PM Finish time. Total: 8,000 meters. Stress Value = 129
Daily Workout [802] for Thursday, March 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
====== ======== =========================================== === = === ====
1,600 6:30 PM 3 x 200 on 2:45 W-UP } 2x REC S CHO 1:23
4 x 50 on :45 Individual Medley } EN1 S IM 1:30
300 6:54 PM 12 x 25 on :30 1DRLS-2SP/ALT SP3 S STK 2:00
1,950 7:01 PM 3 x 50 on :45 FLY-BK-BR by1SET } 3x EN1 S IM 1:30
2 x 100 on 1:25 FLBK-BKBR-BRFR by1ST } EN1 S IM 1:25
1 x 200 on 2:30 Free DEC.1-3t } EN2 S FR 1:15
4 x 25 on :30 DRLS } REC D CHO 2:00
150 7:31 PM 1 x 150 on 3:00 Recovery/swim-down REC S CHO 2:00
2,000 7:35 PM 4 x 75 on 1:15 50K25S-25KSK/ALT } 4x EN1 K STK 1:40
2 x 100 on 1:45 Free/25H-25EZ ON-BO. } EN2 K FR 1:45
100 8:10 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 8:13 PM 4 x 75 on 1:05 IM ORDER } 2x EN1 P IM 1:27
3 x 100 on 1:15 Free } EN2 P FR 1:15
100 8:31 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
100 8:34 PM 4 x 25 on 2:00 DIVE! SP3 S STK 8:00
500 8:43 PM 10 x 50 on :43 REC40/45 ALT REC S CHO 1:26
8:51 PM Finish time. Total: 8,000 meters. Stress Value = 97
Daily Workout [803] for Friday, March 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
====== ======== =========================================== === = === ====
1,600 6:30 PM 4 x 100 on 1:30 W-UP } 1x REC S CHO 1:30
4 x 100 on 1:20 PULL } REC P CHO 1:20
4 x 100 on 1:40 KICK } EN1 K CHO 1:40
4 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
400 6:55 PM 8 x 50 on 1:00 Your Stroke/1E-1HARD SP1 S STK 2:00
400 7:04 PM 8 x 50 on :45 Free/YOUR PACE EN3 S FR 1:30
7foot/1hand
600 7:11 PM 4 x 50 on :45 Backstroke } 1x REC S BK 1:30
1 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30
4 x 50 on :45 Individual Medley } REC S IM 1:30
1 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30
800 7:21 PM 16 x 50 on :50 DRL&S/KICK&S by4t EN1 D STK 1:40
1,200 7:36 PM 4 x 25 on :40 PULL/10M-SP3 HEAD-UP } 3x SP3 P STK 2:40
3 x 100 on 1:15 Free/DEC. } EN2 P FR 1:15
8:00-YOUR CHOICE }
7:56 PM Finish time. Total: 5,000 meters. Stress Value = 112
Daily Workout [807] for Monday, March 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
====== ======== ============================================ === = === ====
2,000 7:45 AM 1 x 500 on 8:00 DRLS } 1x REC D CHO 1:36
1 x 500 on 8:30 KICK } REC K CHO 1:42
1 x 500 on 7:30 PULL } REC P CHO 1:30
1 x 500 on 7:30 SWIM } REC S CHO 1:30
1,200 8:18 AM 4 x 100 on 1:20 Free 150-170DEC.1S } 3x EN2 S FR 1:20
:40 REST } S :00
200 8:37 AM 1 x 200 on 4:00 Recovery/swim-down REC S BK 2:00
1,000 8:42 AM 20 x 50 on :45 Butterfly EN1 S FLY 1:30
200 8:58 AM 1 x 200 on 4:00 Recovery/swim-down REC S IM 2:00
1,100 9:03 AM 1 x 300 on 4:30 CHOICE } 1x REC P CHO 1:30
4 x 25 on :30 SCULL } REC D CHO 2:00
1 x 300 on 4:30 CHOICE } REC P CHO 1:30
4 x 25 on :30 SCULL } REC D CHO 2:00
1 x 300 on 4:30 CHOICE } REC P CHO 1:30
1,000 9:22 AM 1 x 1000 on 15:00 FINS EN1 K CHO 1:30
400 9:38 AM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
9:44 AM Finish time. Total: 7,100 meters. Stress Value = 48
Daily Workout [808] for Monday, March 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
====== ======== ============================================= === = === ====
1,500 6:00 PM 3 x 500 on 7:30 2FR3BK-3FR2BR-4FR1FL REC S IM 1:30
400 6:24 PM 8 x 50 on 1:00 Free/HARD SP1 S FR 2:00
2,400 6:33 PM 3 x 800 on 10:00 Free/PAD-V DEC. EN2 P FR 1:15
600 7:04 PM 1 x 200 on 3:00 Butterfly 25SCL&PULL } 1x EN1 P FLY 1:30
1 x 200 on 3:00 Backstroke " } EN1 P BK 1:30
1 x 200 on 3:00 Breaststroke " } EN1 P BR 1:30
1,000 7:14 PM 20 x 50 on :50 2BEET DRLS&2BEET SWM EN1 D FR 1:40
1,000 7:32 PM 20 x 50 on :50 SIDE K&SWIM EN1 K FR 1:40
1,000 7:50 PM 1 x 1000 on 15:00 HARD-REC 1-2-3-4x100 EN1 S FR 1:30
8:05 PM Finish time. Total: 7,900 meters. Stress Value = 128
Daily Workout [809] for Tuesday, March 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
====== ======== ============================================= === = === ====
1,000 7:45 AM 1 x 300 on 4:30 CHOICE } 2x REC S CHO 1:30
2 x 100 on 1:30 FLY-BK-BR-FR 1t } EN1 S IM 1:30
1,000 8:01 AM 1 x 500 on 7:30 FINS/2CHO-1BKK-2BKDA } 2x EN1 D FIN 1:30
1,000 8:17 AM 20 x 50 on 1:30 TUBE/-10HE,IM SP3 S SUR 3:00
-15SPRINT,-20(BRKN)
1,200 8:48 AM 1 x 1200 on 15:00 PULL EN1 P FR 1:15
700 9:04 AM 1 x 700 on 13:00 KICK EN1 K CHO 1:51
200 9:18 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
500 9:23 AM 10 x 50 on :50 DRLS ROLLK-RLSTK-HUP EN1 D BK 1:40
400 9:33 AM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
9:39 AM Finish time. Total: 6,000 meters. Stress Value = 86
Daily Workout [810] for Tuesday, March 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
====== ======== ========================================== === = === ====
1,500 6:00 PM 6 x 50 on :40 Free } 3x EN1 S FR 1:20
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
250 6:22 PM 10 x 25 on :30 4SP-1EZ SP3 S CHO 2:00
1,200 6:28 PM 1 x 400 on 7:00 KICK } 1x EN1 K BR 1:45
1 x 400 on 7:00 DRLS } EN1 K BR 1:45
1 x 400 on 7:00 DPSTK } EN1 S BR 1:45
1,000 6:50 PM 10 x 100 on 1:45 3K-2K-1K-SWM EN1 K BR 1:45
800 7:09 PM 4 x 200 on 3:30 IM ORDER 50E-150H EN2 K IM 1:45
250 7:24 PM 1 x 250 on 5:00 Recovery/swim-down REC S CHO 2:00
1,000 7:30 PM 1 x 1000 on 15:00 Individual Medley EN1 P IM 1:30
100 7:46 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 7:49 PM 15 x 100 on 1:15 75EH,50EH,25EH by5t EN3 S FR 1:15
400 8:09 PM 8 x 50 on :50 FORMING GOOD STK! REC S CHO 1:40
8:16 PM Finish time. Total: 8,000 meters. Stress Value = 179
Daily Workout [811] for Wednesday, March 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
====== ======== ========================================== === = === ====
2,000 7:45 AM 1 x 1000 on 14:00 Free } 1x REC S FR 1:24
1 x 1000 on 15:00 Individual Medley } EN1 S IM 1:30
500 8:15 AM 1 x 200 on 1:30 SIDE K&UW K } 2x EN1 K FIN :45
1 x 50 on :45 RK } EN1 K FIN 1:30
1,000 8:21 AM 1 x 1000 on 15:00 Butterfly EN1 S FLY 1:30
200 8:37 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
1,800 8:42 AM 1 x 200 on 3:00 Backstroke } 1x EN1 S BK 1:30
4 x 100 on 1:15 Free } EN2 S FR 1:15
1 x 200 on 3:30 Breaststroke } EN1 S BR 1:45
4 x 100 on 1:20 Free } EN2 S FR 1:20
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
4 x 100 on 1:30 Free } EN2 S FR 1:30
1,400 9:09 AM 1 x 100 on 1:40 Backstroke } 1x REC S BK 1:40
10 x 50 on :40 Free } EN2 S FR 1:20
1 x 100 on 1:40 Breaststroke } REC S BR 1:40
10 x 50 on :40 Free } EN2 S FR 1:20
1 x 100 on 1:40 Individual Medley } REC S IM 1:40
1 x 100 on 1:40 Free } EN2 S FR 1:40
600 9:30 AM 12 x 50 on :45 Recovery/swim-down REC S CHO 1:30
9:39 AM Finish time. Total: 7,500 meters. Stress Value = 85
Daily Workout [812] for Wednesday, March 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
====== ======== ===================================== === = === ====
500 6:30 PM 1 x 500 on 7:30 DRLS REC D IM 1:30
1,200 6:39 PM 3 x 400 on 5:00 Free DES1-3 EN3 S FR 1:15
1,000 6:55 PM 20 x 50 on :45 DRLS REC D FRB 1:30
2,600 7:11 PM 1 x 150 on 2:20 FLY-BK-BR } 2x EN1 P IM 1:33
4 x 200 on 2:30 Free DES } EN2 P FR 1:15
3 x 100 on 1:30 Backstroke } REC P BK 1:30
1 x 50 on 1:00 SCULLS } REC D CHO 2:00
400 7:48 PM 8 x 50 on 1:00 Free PULL-HARD SP1 P FR 2:00
300 7:57 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
800 8:03 PM 16 x 50 on :50 BK DRLS 2BEET BK STK REC D BK 1:40
200 8:18 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:22 PM Finish time. Total: 7,000 meters. Stress Value = 153
Daily Workout [813] for Thursday, March 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
====== ======== =========================================== === = === ====
1,800 7:45 AM 2 x 300 on 4:30 CHOICE } 1x REC S CHO 1:30
3 x 200 on 3:00 BK-FR-BK } REC S FRB 1:30
6 x 100 on 1:30 Individual Medley } REC S IM 1:30
1,000 8:13 AM 20 x 50 on :45 IM order by3t-2t EN1 K IM 1:30
400 8:29 AM 16 x 25 on :30 SCULL1t-PULL3t DES EN1 P CHO 2:00
1,000 8:38 AM 10 x 100 on 1:10 Free PULL HARD EN3 P FR 1:10
300 8:51 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
1,800 8:57 AM 4 x 50 on 1:00 Individual Medley } 3x SP1 S IM 2:00
4 x 100 on 1:20 1S1:10-2S1:20-3S1:30 } EN3 S FR 1:20
:30 REST } S :00
700 9:28 AM 7 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
9:39 AM Finish time. Total: 7,000 meters. Stress Value = 213
Daily Workout [814] for Friday, March 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
====== ======== =========================================== === = === ====
1,500 7:45 AM 1 x 500 on 7:30 REV-IM } 1x REC S IM 1:30
1 x 250 on 4:30 KICK } EN1 K CHO 1:48
1 x 250 on 4:00 PULL } EN1 P CHO 1:36
1 x 500 on 7:30 Individual Medley } EN1 S IM 1:30
1,000 8:10 AM 1 x 300 on 4:30 Individual MedleyDRL } 2x EN1 D FIN 1:30
4 x 50 on :40 KICK ON BOARD HARD } EN3 K FIN 1:20
1,500 8:26 AM 1 x 200 on 3:00 Individual Medley } 3x EN1 S IM 1:30
3 x 100 on 1:10 Free DES } EN2 P FR 1:10
500 8:47 AM 10 x 50 on :50 Breaststroke PAD-PV EN1 P BR 1:40
100 8:57 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 9:00 AM 1 x 300 on 3:30 Free } 1x EN2 S FR 1:10
2 x 200 on 2:25 Free } EN2 S FR 1:13
3 x 100 on 1:15 Free } EN3 S FR 1:15
3 x 100 on 1:10 Free } EN3 S FR 1:10
2 x 200 on 2:30 Free } EN3 S FR 1:15
1 x 300 on 4:30 Free MAX } EN3 S FR 1:30
200 9:27 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
500 9:32 AM 1 x 500 on 7:30 FINS SPRINT SET SP3 S FIN 1:30
200 9:41 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
9:45 AM Finish time. Total: 7,500 meters. Stress Value = 199
Daily Workout [815] for Friday, March 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
====== ======== ====================================== === = === ====
1,000 6:30 PM 1 x 1000 on 15:00 Individual Medley REC S IM 1:30
500 6:46 PM 20 x 25 on :20 1-5DES 5xNO-BRS 30" EN2 S FR 1:20
200 6:54 PM 1 x 200 on 4:00 DRLS REC D CHO 2:00
1,000 6:59 PM 10 x 100 on 1:20 Free DES EN2 S FR 1:20
800 7:14 PM 8 x 100 on 1:15 Free DES EN2 S FR 1:15
600 7:25 PM 6 x 100 on 1:13 Free H:70,E:75 ALT EN2 S FR 1:13
400 7:34 PM 4 x 100 on 1:10 Free HARD EN3 S FR 1:10
200 7:40 PM 2 x 100 on 1:05 Free HARD EN3 S FR 1:05
400 7:44 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
1,500 7:51 PM 4 x 50 on :45 Free 3H-1E } 3x EN2 P FR 1:30
1 x 300 on 3:30 Free DES1-3 } EN2 P FR 1:10
100 8:12 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 8:15 PM 1 x 500 on 8:00 KICK DRLS REC K CHO 1:36
500 8:24 PM 1 x 500 on 8:00 Free KICK ON B HARD EN3 K FR 1:36
SHIHO/7'37"
300 8:33 PM 1 x 300 on 4:30 Recovery/swim-down REC S CHO 1:30
8:38 PM Finish time. Total: 8,000 meters. Stress Value = 169