Daily Workout [1864] for Monday, February 1, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,000 6:30 PM 1 x 2000 on 45:00 Warm-up REC S CHO 2:15
1,000 7:17 PM 10 x 100 on 2:30 Your Stroke/HARD!! SP1 S STK 2:30
400 7:44 PM 1 x 400 on 10:00 Recovery/swim-down REC S CHO 2:30
2,200 7:56 PM 1 x 200 on 3:00 SWIM } 1x REC S IM 1:30
1 x 200 on 3:30 KICK } EN1 K IM 1:45
1 x 200 on 3:00 PULL } EN1 P IM 1:30
1 x 200 on 3:30 DRILLS } REC D IM 1:45
1 x 200 on 2:50 SWIM } EN1 S FR 1:25
1 x 200 on 3:20 KICK } EN1 K FR 1:40
1 x 200 on 2:50 PULL } EN1 P FR 1:25
1 x 200 on 3:20 DRILLS } REC D FR 1:40
1 x 400 on 6:00 SWIM/ASCEND } EN1 S FR 1:30
1 x 200 on 4:00 Recovery/swim-down } REC S CHO 2:00
8:32 PM Finish time. Total: 5,600 meters. Stress Value = 103
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,200 57.14% Freestyle 1,200 21.43%
Aerobic Base 1,400 25.00% IM 800 14.29%
Lactate Toleranc 1,000 17.86% Your stroke 1,000 17.86%
your choice 2,600 46.43%
Type of Work Meters
================ ==============
Swim 4,400 78.57%
Kick 400 7.14%
Pull 400 7.14%
Drill 400 7.14%
Daily Workout [1865] for Monday, February 1, 2010
Junior URASHIMA'ers Group [2,10]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 5:30 PM 20 x 50 on :55 25KICK&SWIM/IM+FR*4s REC D IM 1:50
1,000 5:50 PM 20 x 50 on 1:00 Br/2DOL2K,2K2P,PVS,S EN1 D BR 2:00
300 6:11 PM 1 x 300 on 4:30 FINS/UPKICK REC K FIN 1:30
400 6:17 PM 1 x 25 on :30 FINS/SPRINT IMorder } 8x SP3 S IM 2:00
1 x 25 on 1:00 FINS/UWKICK RECOVERY } REC K CHO 4:00
100 6:30 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 6:33 PM 10 x 100 on 2:30 Free/HARD! YOUR MAX! SP1 S FR 2:30
x2=200BEST TIME
200 6:59 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
7:03 PM Finish time. Total: 4,000 meters. Stress Value = 108
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,800 45.00% Freestyle 1,000 25.00%
Aerobic Base 1,000 25.00% Breaststroke 1,000 25.00%
Lactate Toleranc 1,000 25.00% IM 1,200 30.00%
Alactate 200 5.00% Fins 300 7.50%
your choice 500 12.50%
Type of Work Meters
================ ==============
Swim 1,500 37.50%
Kick 500 12.50%
Drill 2,000 50.00%
Daily Workout [1866] for Tuesday, February 2, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,200 6:30 PM 1 x 800 on 13:00 Warm-up/SKPS CHOICE } 1x REC D CHO 1:38
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
600 6:51 PM 4 x 25 on :30 KICK/STK or IM,HARD } 1x SP1 K STK 2:00
1 x 100 on 2:00 EZ KICK } REC K CHO 2:00
4 x 25 on :30 PULL/STK or IM,HARD } SP1 P STK 2:00
1 x 100 on 2:00 EZ PULL&SCULL } REC P CHO 2:00
4 x 25 on :40 SWIM/STK or IM,HARD } SP1 S STK 2:40
1 x 100 on 2:00 EZ SWIM } REC S CHO 2:00
100 7:06 PM 1 x 100 on 5:00 Recovery/swim-down REC S CHO 5:00
1,000 7:13 PM 20 x 50 on 1:30 IN/HARD! DATA SP1 S STK 3:00
200 7:45 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
800 7:52 PM 4 x 200 on 2:40 PULL REC P CHO 1:20
800 8:05 PM 2 x 400 on 6:00 FINS KICK&DRILLS REC K FIN 1:30
800 8:19 PM 16 x 50 on :50 ~8t GOOD STK,~REC EN1 S STK 1:40
8:33 PM Finish time. Total: 5,500 meters. Stress Value = 128
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,000 54.55% IM 400 7.27%
Aerobic Base 1,200 21.82% Your stroke 2,100 38.18%
Lactate Toleranc 1,300 23.64% Fins 800 14.55%
your choice 2,200 40.00%
Type of Work Meters
================ ==============
Swim 2,700 49.09%
Kick 1,000 18.18%
Pull 1,000 18.18%
Drill 800 14.55%
Daily Workout [1867] for Tuesday, February 2, 2010
Junior URASHIMA'ers Group [2,10]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,200 6:30 PM 1 x 800 on 13:00 Warm-up/SKPS CHOICE } 1x REC D CHO 1:38
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
600 6:51 PM 4 x 25 on :30 KICK/STK or IM,HARD } 1x SP1 K STK 2:00
1 x 100 on 2:00 EZ KICK } REC K CHO 2:00
4 x 25 on :30 PULL/STK or IM,HARD } SP1 P STK 2:00
1 x 100 on 2:00 EZ PULL&SCULL } REC P CHO 2:00
4 x 25 on :40 SWIM/STK or IM,HARD } SP1 S STK 2:40
1 x 100 on 2:00 EZ SWIM } REC S CHO 2:00
100 7:06 PM 1 x 100 on 5:00 Recovery/swim-down REC S CHO 5:00
1,000 7:13 PM 20 x 50 on 1:30 IN/HARD! DATA SP1 S STK 3:00
200 7:45 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
800 7:52 PM 4 x 200 on 2:40 PULL REC P CHO 1:20
800 8:05 PM 2 x 400 on 6:00 FINS KICK&DRILLS REC K FIN 1:30
800 8:19 PM 16 x 50 on :50 ~8t GOOD STK,~REC EN1 S STK 1:40
8:33 PM Finish time. Total: 5,500 meters. Stress Value = 128
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,000 54.55% IM 400 7.27%
Aerobic Base 1,200 21.82% Your stroke 2,100 38.18%
Lactate Toleranc 1,300 23.64% Fins 800 14.55%
your choice 2,200 40.00%
Type of Work Meters
================ ==============
Swim 2,700 49.09%
Kick 1,000 18.18%
Pull 1,000 18.18%
Drill 800 14.55%
Daily Workout [1868] for Wednesday, February 3, 2010
Junior URASHIMA'ers Group [2,10]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,000 6:30 PM 1 x 100 on 1:30 Warm-up } 1x REC S CHO 1:30
1 x 200 on 3:10 Backstroke } EN1 S BK 1:35
1 x 300 on 5:00 Breaststroke } EN1 S BR 1:40
1 x 400 on 6:00 Individual Medley } EN2 S IM 1:30
1,000 6:48 PM 20 x 50 on 1:30 IM/25SPRINT-25EZDRLS SP3 S IM 3:00
or20x50IN/HARD DATA
1,000 7:20 PM 10 x 100 on 1:25 Free/1-3DES ALT EN2 S FR 1:25
400 7:36 PM 1 x 400 on 6:00 Free/PAD-PV NEG EN1 P PAD 1:30
600 7:44 PM 4 x 50 on :50 KICK/IM HARD } 1x EN3 K IM 1:40
1 x 100 on 3:00 HEAD UPK&HAND UPK } REC K CHO 3:00
4 x 50 on :45 KICK/FR HARD } EN3 K FR 1:30
1 x 100 on 3:00 SIDE KICK&DPS FRBK } REC K FRB 3:00
200 7:58 PM 1 x 200 on 10:00 DIVE! FR! U/BEST+2" SP2 S FR 5:00
300 8:10 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:15 PM Finish time. Total: 4,500 meters. Stress Value = 133
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 600 13.33% Freestyle 1,400 31.11%
Aerobic Base 900 20.00% Backstroke 200 4.44%
Anaerobic Thresh 1,400 31.11% Breaststroke 300 6.67%
MaxVO2 400 8.89% IM 1,600 35.56%
Peak Lactate 200 4.44% Paddles 400 8.89%
Alactate 1,000 22.22% your choice 500 11.11%
Free-Backstroke 100 2.22%
Type of Work Meters
================ ==============
Swim 3,500 77.78%
Kick 600 13.33%
Pull 400 8.89%
Daily Workout [1869] for Thursday, February 4, 2010
Junior Middle Distance Group [2,2]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,400 6:30 PM 1 x 200 on 4:00 DRILLS/SCULL,UWK,R-L } 1x REC D CHO 2:00
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1 x 800 on 12:00 Free/SPEED PLAY } EN1 S FR 1:30
500 6:54 PM 20 x 25 on :40 STK/12.5SPEZ,EZ,BLD SP3 S STK 2:40
-UP,EZ,25SPx4SETS
100 7:10 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,800 7:14 PM 4 x 200 on 3:00 PULL/CHOICE } 1x EN1 P CHO 1:30
1 x 100 on 2:00 PULL/DRILLS } REC D CHO 2:00
2 x 400 on 6:00 FINS/CHOICE orBRK300 } EN1 K FIN 1:30
1 x 100 on 2:00 FINS/UW KICK } REC K FIN 2:00
100 7:44 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,400 7:49 PM 8 x 50 on :50 Your Stroke/GOOD STK } 1x EN1 S STK 1:40
1 x 50 on 1:30 Recovery/swim-down } REC S CHO 3:00
8 x 50 on :50 Your Stroke/SUB } EN2 S STK 1:40
1 x 50 on 1:30 Recovery/swim-down } REC S CHO 3:00
8 x 50 on :50 Your Stroke/DPS } REC S STK 1:40
1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00
400 8:18 PM 1 x 400 on 12:00 YOUR CHOICE REC S CHO 3:00
8:30 PM Finish time. Total: 5,700 meters. Stress Value = 66
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,600 28.07% Freestyle 800 14.04%
Aerobic Base 3,200 56.14% IM 400 7.02%
Anaerobic Thresh 400 7.02% Your stroke 1,700 29.82%
Alactate 500 8.77% Fins 900 15.79%
your choice 1,900 33.33%
Type of Work Meters
================ ==============
Swim 3,700 64.91%
Kick 900 15.79%
Pull 800 14.04%
Drill 300 5.26%
Daily Workout [1871] for Friday, February 5, 2010
Junior Middle Distance Group [2,2]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
2,000 6:30 PM 1 x 200 on 4:00 DRILLS/SCULL,UWK,R-L } 1x REC D CHO 2:00
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1 x 800 on 12:00 Free/SPEED PLAY } EN1 S FR 1:30
1 x 400 on 6:00 PULL } REC P CHO 1:30
1 x 200 on 4:00 KICK } REC K CHO 2:00
500 7:04 PM 20 x 25 on :40 STK/12.5SPEZ,EZ,BLD SP3 S STK 2:40
-UP,EZ,25SPx4SETS
100 7:20 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,400 7:25 PM 8 x 50 on 1:00 Your Stroke/POINT SP } 1x SP3 S STK 2:00
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
8 x 50 on 1:00 Your Stroke/SUB } EN2 S STK 2:00
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
8 x 50 on 1:00 Your Stroke/DPS } REC S STK 2:00
1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00
1,000 7:58 PM 1 x 1000 on 30:00 F.T or CARE REC S CHO 3:00
8:28 PM Finish time. Total: 5,000 meters. Stress Value = 62
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,500 50.00% Freestyle 800 16.00%
Aerobic Base 1,200 24.00% IM 400 8.00%
Anaerobic Thresh 400 8.00% Your stroke 1,700 34.00%
Alactate 900 18.00% your choice 2,100 42.00%
Type of Work Meters
================ ==============
Swim 4,200 84.00%
Kick 200 4.00%
Pull 400 8.00%
Drill 200 4.00%
Daily Workout [1870] for Friday, February 5, 2010
Junior URASHIMA'ers Group [2,10]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,400 5:10 PM 1 x 200 on 4:00 DRILLS/SCULL,UWK,R-L } 1x REC D CHO 2:00
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1 x 800 on 12:00 Free/SPEED PLAY } EN1 S FR 1:30
500 5:34 PM 20 x 25 on :40 STK/12.5SPEZ,EZ,BLD SP3 S STK 2:40
-UP,EZ,25SPx4SETS
100 5:50 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,400 5:55 PM 8 x 50 on 1:30 IM/GETOUT TURN FIN } 1x SP3 S IM 3:00
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
8 x 50 on :50 1FL-3BK-3BR-1FR HARD } EN3 S IM 1:40
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
8 x 50 on :45 Free/HARD } EN3 S FR 1:30
1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00
600 6:29 PM 1 x 600 on 20:00 YOUR CHOICE REC S CHO 3:20
&CARE
6:51 PM Finish time. Total: 4,000 meters. Stress Value = 106
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,100 27.50% Freestyle 1,200 30.00%
Aerobic Base 1,200 30.00% IM 1,200 30.00%
MaxVO2 800 20.00% Your stroke 500 12.50%
Alactate 900 22.50% your choice 1,100 27.50%
Type of Work Meters
================ ==============
Swim 3,800 95.00%
Drill 200 5.00%
Daily Workout [1872] for Saturday, February 6, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================== === = === ====
3,000 7:10 AM 1 x 3000 on 60:00 F.T S 2:00
8:10 AM Finish time. Total: 3,000 meters. Stress Value = 0
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Undefined 3,000 100.00% Undefined 3,000 100.00%
Type of Work Meters
================ ==============
Swim 3,000 100.00%
Daily Workout [1875] for Saturday, February 6, 2010
Junior URASHIMA'ers Group [2,10]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
400 7:10 AM 1 x 400 on 7:00 Warm-up REC S CHO 1:45
900 7:18 AM 4 x 25 on :45 KICK/HARD } 1x SP1 K CHO 3:00
1 x 200 on 4:00 EZ KICK } REC K CHO 2:00
4 x 25 on :45 PULL/HARD } SP1 P CHO 3:00
1 x 200 on 4:00 EZ PULL } REC P CHO 2:00
4 x 25 on :45 SWIM/HARD } SP1 S CHO 3:00
1 x 200 on 4:00 EZ SWIM } REC S CHO 2:00
300 7:40 AM 12 x 25 on :40 2DRILLS-1SWIM SP EN2 D CHO 2:40
500 7:49 AM 10 x 50 on 1:30 IM&Stroke HARD! SP1 S IM 3:00
400 8:05 AM 1 x 400 on 10:00 EZ KICK REC K CHO 2:30
200 8:16 AM 4 x 50 on 1:30 TSUIKA DEGOZARU SP1 S STK 3:00
300 8:23 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:28 AM Finish time. Total: 3,000 meters. Stress Value = 95
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,700 56.67% IM 500 16.67%
Anaerobic Thresh 300 10.00% Your stroke 200 6.67%
Lactate Toleranc 1,000 33.33% your choice 2,300 76.67%
Type of Work Meters
================ ==============
Swim 1,700 56.67%
Kick 700 23.33%
Pull 300 10.00%
Drill 300 10.00%
Daily Workout [1873] for Sunday, February 7, 2010
Junior Middle Distance Group [2,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ================================== === = === ====
1,500 7:10 AM 1 x 1500 on 60:00 RACE W-UP AT SUN REC S CHO 4:00
300 8:11 AM 1 x 100 on 99:00 RACE } 1x SP2 S STK 99:00
99:00 REST } S :00
1 x 200 on 99:00 RACE } SP2 S STK 49:30
1:08 PM Finish time. Total: 1,800 meters. Stress Value = 33
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,500 83.33% Your stroke 300 16.67%
Peak Lactate 300 16.67% your choice 1,500 83.33%
Type of Work Meters
================ ==============
Swim 1,800 100.00%
Daily Workout [1874] for Sunday, February 7, 2010
Junior URASHIMA'ers Group [2,10]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ================================== === = === ====
1,500 7:10 AM 1 x 1500 on 60:00 RACE W-UP AT SUN REC S CHO 4:00
300 8:11 AM 1 x 100 on 99:00 RACE } 1x SP2 S STK 99:00
99:00 REST } S :00
1 x 200 on 99:00 RACE } SP2 S STK 49:30
1:08 PM Finish time. Total: 1,800 meters. Stress Value = 33
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,500 83.33% Your stroke 300 16.67%
Peak Lactate 300 16.67% your choice 1,500 83.33%
Type of Work Meters
================ ==============
Swim 1,800 100.00%
Daily Workout [1876] for Monday, February 8, 2010
Junior Middle Distance Group [2,2]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,600 6:30 PM 4 x 200 on 3:30 Warm-up/SKP&DRILLS } 1x REC D CHO 1:45
1 x 400 on 6:00 Individual Medley } REC S IM 1:30
1 x 400 on 6:00 Free/SPEED PLAY } EN1 S FR 1:30
400 6:58 PM 16 x 25 on :40 STK/KRL&SUB by1t EN2 D STK 2:40
150 7:11 PM 1 x 25 on 1:00 STARTING~12.5DASH } 2x SP3 S STK 4:00
1 x 25 on 1:00 TURNING } SP3 S STK 4:00
1 x 25 on 1:00 GOAL TOUCH } SP3 S STK 4:00
150 7:19 PM 1 x 150 on 5:00 Recovery/swim-down REC S CHO 3:20
200 7:26 PM 1 x 50 on 1:00 DIVE! } 1x SP3 S STK 2:00
1 x 150 on 5:00 Recovery/swim-down } REC S CHO 3:20
1,300 7:34 PM 8 x 50 on 1:00 KICK or DRILLS } 1x REC K CHO 2:00
8 x 50 on :50 PULL } REC P CHO 1:40
8 x 50 on :50 SWIM } REC S CHO 1:40
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
FINISH(OV.16MEN&SP) }
8:00 PM 1:00 REST S :00
1,000 8:01 PM 5 x 200 on 3:30 Your Stroke/IM-order EN2 S STK 1:45
200 8:21 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:25 PM Finish time. Total: 5,000 meters. Stress Value = 44
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,000 60.00% Freestyle 400 8.00%
Aerobic Base 400 8.00% IM 400 8.00%
Anaerobic Thresh 1,400 28.00% Your stroke 1,600 32.00%
Alactate 200 4.00% your choice 2,600 52.00%
Type of Work Meters
================ ==============
Swim 3,000 60.00%
Kick 400 8.00%
Pull 400 8.00%
Drill 1,200 24.00%
Daily Workout [1877] for Monday, February 8, 2010
Junior URASHIMA'ers Group [2,10]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,600 5:30 PM 4 x 200 on 3:30 Warm-up/SKP&DRILLS } 1x REC D CHO 1:45
1 x 400 on 6:00 Individual Medley } REC S IM 1:30
1 x 400 on 6:00 Free/SPEED PLAY } EN1 S FR 1:30
400 5:58 PM 16 x 25 on :40 STK/KRL&SUB by1t EN2 D STK 2:40
100 6:11 PM 1 x 100 on 3:00 SCULL&REC REC D CHO 3:00
1,900 6:16 PM 8 x 25 on :40 Butterfly or STK } 1x SP3 S STK 2:40
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
6 x 50 on :50 Backstroke or STK } EN3 S STK 1:40
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
4 x 100 on 2:00 Breaststroke or STK } SP1 S STK 2:00
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
3 x 200 on 3:30 Free } EN3 S FR 1:45
1 x 250 on 5:00 Recovery/swim-down } REC S CHO 2:00
6:56 PM Finish time. Total: 4,000 meters. Stress Value = 117
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,700 42.50% Freestyle 1,000 25.00%
Aerobic Base 400 10.00% IM 400 10.00%
Anaerobic Thresh 400 10.00% Your stroke 1,300 32.50%
MaxVO2 900 22.50% your choice 1,300 32.50%
Lactate Toleranc 400 10.00%
Alactate 200 5.00%
Type of Work Meters
================ ==============
Swim 2,700 67.50%
Drill 1,300 32.50%
Daily Workout [1878] for Tuesday, February 9, 2010
Junior Middle Distance Group [2,2]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 6:30 PM 1 x 100 on 1:45 DRILLS } 1x REC D CHO 1:45
1 x 200 on 3:30 KICK/IM&CHOICE } REC K MIX 1:45
1 x 300 on 4:45 Individual Medley } EN1 S IM 1:35
1 x 400 on 6:00 Free/SPEED PLAY } EN1 S FR 1:30
900 6:48 PM 6 x 50 on 1:00 KICK&SWIM } 1x EN1 K STK 2:00
6 x 50 on 1:00 PULL&SCULL } EN1 P STK 2:00
6 x 50 on 1:00 SWIM/2FORM-1SUB } EN2 S STK 2:00
50 7:08 PM 2 x 25 on 2:00 DIVE! SP3 S STK 8:00
150 7:14 PM 1 x 150 on 10:00 Recovery/swim-down REC S CHO 6:40
RELAY TIME TRY!
1,500 7:26 PM 8 x 50 on 1:00 MAIN SET/100SEC.HALF } 1x SP1 S STK 2:00
2 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
6 x 50 on 1:00 100SECOND HALF } SP1 S STK 2:00
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
2 x 50 on 1:00 100RACE PACE } SP1 S STK 2:00
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
4 x 50 on 1:00 200RACE PACE } SP1 S STK 2:00
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
3 x 50 on 1:00 200RACE PACE } SP1 S STK 2:00
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
1 x 50 on 1:00 YOUR MAX! } SP2 S STK 2:00
400 7:58 PM 8 x 50 on 1:00 Ascend&Recovery EN1 S CHO 2:00
K-3&SP FINISH
1,000 8:08 PM 1 x 1000 on 18:00 Your Choice/KPS MIX REC S CHO 1:48
8:26 PM Finish time. Total: 5,000 meters. Stress Value = 134
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,750 35.00% Freestyle 400 8.00%
Aerobic Base 1,700 34.00% IM 300 6.00%
Anaerobic Thresh 300 6.00% Your stroke 2,150 43.00%
Lactate Toleranc 1,150 23.00% your choice 1,950 39.00%
Peak Lactate 50 1.00% Mix-stroke 200 4.00%
Alactate 50 1.00%
Type of Work Meters
================ ==============
Swim 4,100 82.00%
Kick 500 10.00%
Pull 300 6.00%
Drill 100 2.00%
Daily Workout [1879] for Wednesday, February 10, 2010
Junior URASHIMA'ers Group [2,10]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
700 6:30 PM 1 x 400 on 7:00 Warm-up/200CHO-200IM } 1x REC S MIX 1:45
4 x 25 on :40 KICK&SWIM 12.5DASH-E } SP3 K STK 2:40
4 x 25 on :40 12.5DASH SWIM&EZ } SP3 S STK 2:40
4 x 25 on :40 Odd HARD/Even EZ } SP3 S STK 2:40
300 6:48 PM 1 x 300 on 7:00 SETS Your Choice EN2 S CHO 2:20
100 6:57 PM 4 x 25 on 2:00 DIVE! 2t12.5D,2t25 SP3 S STK 8:00
750 7:07 PM 1 x 400 on 7:00 FINS/W-UP&KICK DRILL } 1x EN1 K FIN 1:45
12 x 25 on :35 FINS/KICK&GOOD STK } EN2 K STK 2:20
1 x 25 on :30 FINS SPRINT 2K,2SWIM } SP3 K STK 2:00
1 x 25 on 1:30 Recovery/swim-down } REC S CHO 6:00
50 7:25 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,500 7:28 PM 10 x 50 on 1:00 SWIM/3.6.9HARD } 1x EN2 S STK 2:00
10 x 50 on 1:00 PULL/PAD-V 2H-1EZ } EN2 P STK 2:00
10 x 50 on 1:00 KICK/4.8HARD } EN2 K STK 2:00
100 8:00 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
100 8:05 PM 4 x 25 on 2:00 DIVE! YOUR BEST TIME SP3 S STK 8:00
200 8:15 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:19 PM Finish time. Total: 3,800 meters. Stress Value = 74
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 775 20.39% Your stroke 2,325 61.18%
Aerobic Base 400 10.53% Fins 400 10.53%
Anaerobic Thresh 2,100 55.26% your choice 675 17.76%
Alactate 525 13.82% Mix-stroke 400 10.53%
Type of Work Meters
================ ==============
Swim 1,975 51.97%
Kick 1,325 34.87%
Pull 500 13.16%
Daily Workout [1880] for Friday, February 12, 2010
Senior Fly Group [1,6]
SET 2 minutes 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-cho } REC P MIX 1:24
5 x 100 on 1:30 1.3.5cho/2.4IM } EN1 S IM 1:30
800 7:01 PM 4 x 200 on 3:10 Fin/kick&drills EN1 K IM 1:35
200 7:16 PM 8 x 25 on 1:00 Fin/Max sp! Fly SP3 S FLY 4:00
500 7:26 PM 10 x 50 on :45 Recovery/swim-down REC S CHO 1:30
1,000 7:36 PM 3 x 50 on :45 IM order/good stk } 4x EN1 S IM 1:30
1 x 100 on 1:30 Freestyle } REC S FR 1:30
100 7:53 PM 1 x 100 on 2:00 Recovery/drill REC D CHO 2:00
1,500 7:57 PM 5 x 300 on 4:00 Free/HR150~160 EN1 P FR 1:20
400 8:19 PM 1 x 400 on 10:00 Recovery/swim-down REC S CHO 2:30
8:29 PM Finish time. Total: 6,500 meters. Stress Value = 46
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,900 44.62% Freestyle 1,900 29.23%
Aerobic Base 3,400 52.31% Butterfly 200 3.08%
Alactate 200 3.08% IM 1,900 29.23%
your choice 2,000 30.77%
Type of Work Meters Mix-stroke 500 7.69%
================ ==============
Swim 3,100 47.69%
Kick 800 12.31%
Pull 2,000 30.77%
Drill 600 9.23%
Daily Workout [1881] for Friday, February 12, 2010
Junior URASHIMA'ers Group [2,10]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
700 5:30 PM 1 x 400 on 7:00 Warm-up/200CHO-200IM } 1x REC S MIX 1:45
4 x 25 on :40 KICK&SWIM 12.5DASH-E } SP3 K STK 2:40
4 x 25 on :40 12.5DASH SWIM&EZ } SP3 S STK 2:40
4 x 25 on :40 Odd HARD/Even EZ } SP3 S STK 2:40
400 5:48 PM 8 x 50 on 1:00 Free/1-4DES,5-8ASCE EN2 S FR 2:00
100 5:58 PM 1 x 100 on 3:00 SPEED PLAY or REC EN1 S STK 3:00
50 6:03 PM 2 x 25 on 2:00 DIVE! SP2 S STK 8:00
700 6:09 PM 8 x 25 on :40 SWIM/3FORM 1SPD PLAY } 1x EN1 S STK 2:40
8 x 25 on :40 PULL/GOOD STK 4xSP } EN1 P STK 2:40
12 x 25 on :40 KICK/NO-B 3K,1SUB } EN2 K STK 2:40
400 6:30 PM 8 x 50 on 1:30 TURNING EN2 S STK 3:00
250 6:44 PM 1 x 250 on 10:00 REC&CARE EN1 S CHO 4:00
6:54 PM Finish time. Total: 2,600 meters. Stress Value = 51
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 400 15.38% Freestyle 400 15.38%
Aerobic Base 750 28.85% Your stroke 1,550 59.62%
Anaerobic Thresh 1,100 42.31% your choice 250 9.62%
Peak Lactate 50 1.92% Mix-stroke 400 15.38%
Alactate 300 11.54%
Type of Work Meters
================ ==============
Swim 2,000 76.92%
Kick 400 15.38%
Pull 200 7.69%
Daily Workout [1882] for Monday, February 15, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 6:30 PM 1 x 200 on 3:00 Warm-up } 1x REC S CHO 1:30
1 x 200 on 3:30 KICK } REC K CHO 1:45
1 x 200 on 3:00 PULL } REC P CHO 1:30
1 x 200 on 3:00 Individual Medley } REC S IM 1:30
1 x 200 on 3:30 Your Stroke DRILLS } REC D STK 1:45
800 6:48 PM 16 x 50 on :45 Free/1~8DES-9~16ASEC EN2 S FR 1:30
100 7:02 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
3,400 7:07 PM 8 x 100 on 1:30 4FR&IM-FL/4x8x100 } 1x EN3 S STK 1:30
200STKers/8x25DIVE }
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
8 x 100 on 1:30 4FR&IM-BK } EN3 S STK 1:30
200STKers/8x50HARD }
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
8 x 100 on 1:30 4FR&IM-BR(25FR) } EN3 S STK 1:30
200STKers/8x75HARD }
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
8 x 100 on 1:30 Your Stroke/ALL HARD } EN3 S STK 1:30
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
800 8:05 PM 4 x 50 on 1:00 KICK DRILLS } 1x REC K STK 2:00
4 x 50 on :55 KICK BLD-UP } EN1 K STK 1:50
4 x 50 on :50 KICK DESCEND } EN2 K STK 1:40
4 x 50 on :45 KICK HARD! } EN3 K STK 1:30
400 8:21 PM 4 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
8:29 PM Finish time. Total: 6,500 meters. Stress Value = 249
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,900 29.23% Freestyle 800 12.31%
Aerobic Base 200 3.08% IM 200 3.08%
Anaerobic Thresh 1,000 15.38% Your stroke 4,200 64.62%
MaxVO2 3,400 52.31% your choice 1,300 20.00%
Type of Work Meters
================ ==============
Swim 5,100 78.46%
Kick 1,000 15.38%
Pull 200 3.08%
Drill 200 3.08%
Daily Workout [1883] for Monday, February 15, 2010
Junior URASHIMA'ers Group [2,10]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
600 5:30 PM 1 x 50 on 1:00 SIDE KICK&HEAD UP SW } 3x REC K FR 2:00
1 x 50 on 1:00 " } REC K BK 2:00
1 x 50 on 1:00 UWK&Rt-Lft-SWIM } REC D FLY 2:00
1 x 50 on 1:00 UWK&HEADUPPULL,DPSWM } REC D BR 2:00
400 5:44 PM 16 x 25 on :50 Butterfly/K&SWIM SP! SP3 S FLY 3:20
500 5:59 PM 20 x 25 on :40 Backstroke/K&SWIM SP SP1 S BK 2:40
500 6:14 PM 10 x 50 on 1:20 Breast/SUB&HARD! SP1 S BR 2:40
100 6:29 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 6:33 PM 16 x 100 on 1:30 Free/HARD! EN3 S FR 1:30
200 6:59 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
7:03 PM Finish time. Total: 3,900 meters. Stress Value = 211
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 900 23.08% Freestyle 1,750 44.87%
MaxVO2 1,600 41.03% Backstroke 650 16.67%
Lactate Toleranc 1,000 25.64% Breaststroke 650 16.67%
Alactate 400 10.26% Butterfly 550 14.10%
your choice 300 7.69%
Type of Work Meters
================ ==============
Swim 3,300 84.62%
Kick 300 7.69%
Drill 300 7.69%
Daily Workout [1884] for Tuesday, February 16, 2010
Junior Middle Distance Group [2,2]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,600 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
4 x 100 on 1:30 Odd-IM Even-FR } EN1 S FRM 1:30
1 x 400 on 6:00 Warm-up } EN1 S CHO 1:30
4 x 100 on 1:45 SKPS by1t/STROKE } EN1 D STK 1:45
50 6:57 PM 2 x 25 on 2:00 DIVE! SP3 S STK 8:00
250 7:03 PM 10 x 25 on :40 SPEED PLAY~RECOVERY EN2 S CHO 2:40
100 7:12 PM 1 x 100 on 10:00 Recovery/swim-down REC S CHO 10:00
1,600 7:24 PM 4 x 100 on 2:30 Your Stroke/BEST+3" } 1x SP1 S STK 2:30
=200(100LAP) }
1 x 400 on 15:00 Recovery&REST } REC S CHO 3:45
4 x 100 on 2:30 Your Stroke } SP1 S STK 2:30
1 x 400 on 15:00 Recovery/swim-down } REC S CHO 3:45
SP/3x100DIVE! 15' }
K-3 FINISH }
400 8:16 PM 1 x 400 on 12:00 Recovery&CARE REC S CHO 3:00
8:28 PM Finish time. Total: 4,000 meters. Stress Value = 91
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,700 42.50% Your stroke 1,250 31.25%
Aerobic Base 1,200 30.00% Free-medley 400 10.00%
Anaerobic Thresh 250 6.25% your choice 2,350 58.75%
Lactate Toleranc 800 20.00%
Alactate 50 1.25%
Type of Work Meters
================ ==============
Swim 3,600 90.00%
Drill 400 10.00%
Daily Workout [1885] for Tuesday, February 16, 2010
Junior URASHIMA'ers Group [2,10]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,600 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
4 x 100 on 1:30 Odd-IM Even-FR } EN1 S FRM 1:30
1 x 400 on 6:00 Warm-up } EN1 S CHO 1:30
4 x 100 on 1:45 SKPS by1t/STROKE } EN1 D STK 1:45
50 6:57 PM 2 x 25 on 2:00 DIVE! SP3 S STK 8:00
250 7:03 PM 10 x 25 on :40 SPEED PLAY~RECOVERY EN2 S CHO 2:40
100 7:12 PM 1 x 100 on 10:00 Recovery/swim-down REC S CHO 10:00
1,600 7:24 PM 4 x 100 on 2:30 Your Stroke/BEST+3" } 1x SP1 S STK 2:30
=200(100LAP) }
1 x 400 on 15:00 Recovery&REST } REC S CHO 3:45
4 x 100 on 2:30 Your Stroke } SP1 S STK 2:30
1 x 400 on 15:00 Recovery/swim-down } REC S CHO 3:45
SP/3x100DIVE! 15' }
K-3 FINISH }
400 8:16 PM 1 x 400 on 12:00 Recovery&CARE REC S CHO 3:00
8:28 PM Finish time. Total: 4,000 meters. Stress Value = 91
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,700 42.50% Your stroke 1,250 31.25%
Aerobic Base 1,200 30.00% Free-medley 400 10.00%
Anaerobic Thresh 250 6.25% your choice 2,350 58.75%
Lactate Toleranc 800 20.00%
Alactate 50 1.25%
Type of Work Meters
================ ==============
Swim 3,600 90.00%
Drill 400 10.00%
Daily Workout [1886] for Wednesday, February 17, 2010
Junior URASHIMA'ers Group [2,10]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
400 6:30 PM 1 x 400 on 7:00 Warm-up REC S CHO 1:45
600 6:39 PM 1 x 25 on :30 DASH KICK } 4x SP3 K IM 2:00
1 x 25 on :45 EZ KICK } REC K IM 3:00
1 x 25 on :30 DASH PULL } SP3 P IM 2:00
1 x 25 on :45 EZ PULL } REC P IM 3:00
1 x 25 on :30 SWIM/SUB. GOOD STROK } SP1 S IM 2:00
1 x 25 on :45 EZ GOOD STROKE } REC S IM 3:00
100 6:56 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
500 7:01 PM 2 x 50 on 3:00 DIVE! BEST+0"99999 } 1x SP2 S STK 6:00
4 x 50 on 3:00 Individual Medley } SP2 S IM 6:00
4 x 50 on 3:00 Individual Medley } SP2 S IM 6:00
100 7:33 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
500 7:38 PM 8 x 25 on :40 PAD-PV/GOOD STK&HARD } 1x SP1 P STK 2:40
12 x 25 on :30 PAD-PV/IMorder by3t } EN3 P IM 2:00
EZ,MID,HARD alt }
800 7:52 PM 4 x 25 on :40 Butterfly UWK HARD } 1x SP1 K FLY 2:40
4 x 25 on :40 Backstroke UW&K HARD } SP1 K BK 2:40
1 x 400 on 7:00 Breast 3K2KUWK&ITA.K } EN3 K BR 1:45
4 x 50 on :45 Free ITAKICK HARD! } EN3 K FR 1:30
200 8:10 PM 8 x 25 on :40 GOOD STROKE. EN2 S CHO 2:40
8:16 PM Finish time. Total: 3,200 meters. Stress Value = 172
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 900 28.13% Freestyle 200 6.25%
Anaerobic Thresh 200 6.25% Backstroke 100 3.13%
MaxVO2 900 28.13% Breaststroke 400 12.50%
Lactate Toleranc 500 15.63% Butterfly 100 3.13%
Peak Lactate 500 15.63% IM 1,300 40.63%
Alactate 200 6.25% Your stroke 300 9.38%
your choice 800 25.00%
Type of Work Meters
================ ==============
Swim 1,500 46.88%
Kick 1,000 31.25%
Pull 700 21.88%
Daily Workout [1887] for Thursday, February 18, 2010
Junior Middle Distance Group [2,2]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,400 6:30 PM 1 x 400 on 7:00 Warm-up } 1x REC S CHO 1:45
1 x 300 on 5:00 PULL } REC P CHO 1:40
1 x 200 on 4:00 KICK } REC K CHO 2:00
1 x 100 on 2:00 DRILLS } REC D CHO 2:00
1 x 400 on 7:00 Individual Medley } EN1 S IM 1:45
200 6:57 PM 8 x 25 on 1:00 SPEED PLAY SP3 S STK 4:00
500 7:07 PM 10 x 50 on 1:00 KICK&SWIM EN1 K STK 2:00
REST
500 7:19 PM 10 x 50 on 1:00 SCULL&PULL EN1 P STK 2:00
REST
500 7:31 PM 10 x 50 on 1:00 SWIM/2GOOD-STK,1SUB EN2 S STK 2:00
200 7:43 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
400 7:50 PM 8 x 50 on 1:40 SP/20E30H,30E20H,E,H SP1 S STK 3:20
MID/12x50 1:10 "
DIS/16x50 50"8H& "
400 8:06 PM 1 x 400 on 1:00 Recovery/swim-down REC S CHO :15
&CARE
8:09 PM Finish time. Total: 4,100 meters. Stress Value = 70
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,600 39.02% IM 400 9.76%
Aerobic Base 1,400 34.15% Your stroke 2,100 51.22%
Anaerobic Thresh 500 12.20% your choice 1,600 39.02%
Lactate Toleranc 400 9.76%
Alactate 200 4.88%
Type of Work Meters
================ ==============
Swim 2,500 60.98%
Kick 700 17.07%
Pull 800 19.51%
Drill 100 2.44%
Daily Workout [1888] for Monday, February 22, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 10 seconds 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/300cko-100IM REC S MIX 1:30
2,000 6:50 PM 8 x 50 on :45 Individual Medleyby1 } 2x EN1 P IM 1:30
6 x 100 on 1:20 Free/2ez-1fast } EN2 P FR 1:20
100 7:20 PM 1 x 100 on 5:00 Recovery/swim-down REC S CHO 5:00
UENO UP-CHO~4x50 1'0
&RECOVERY
1,000 7:27 PM 8 x 50 on :55 Individual Medleyby1 } 1x EN1 K IM 1:50
6 x 100 on 1:45 free&breast mix } EN1 K BR 1:45
1,000 7:46 PM 5 x 200 on 3:15 150k,drl-50swm speed EN1 K IM 1:38
IM order &stk by1t
1,500 8:04 PM 1 x 100 on 1:30 FR DES SET } 1x REC S FR 1:30
1 x 200 on 2:50 FR EN1 } EN1 S FR 1:25
1 x 300 on 4:00 FR EN2 } EN2 S FR 1:20
1 x 400 on 5:00 FR EN3 } EN3 S FR 1:15
1 x 500 on 6:00 FR MAX } SP1 S FR 1:12
HR 130~MAX des set }
400 8:25 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
8:31 PM Finish time. Total: 7,200 meters. Stress Value = 136
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,800 25.00% Freestyle 2,700 37.50%
Aerobic Base 3,000 41.67% Breaststroke 600 8.33%
Anaerobic Thresh 1,500 20.83% IM 2,200 30.56%
MaxVO2 400 5.56% your choice 500 6.94%
Lactate Toleranc 500 6.94% Mix-stroke 1,200 16.67%
Type of Work Meters
================ ==============
Swim 3,200 44.44%
Kick 2,000 27.78%
Pull 2,000 27.78%
Daily Workout [1890] for Monday, February 22, 2010
Junior URASHIMA'ers Group [2,10]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
400 5:30 PM 1 x 400 on 7:00 IM75KICK&25SWIM REC K IM 1:45
2,000 5:39 PM 8 x 50 on :50 Individual Medleyby1 } 2x EN1 P IM 1:40
6 x 100 on 1:30 Free/2ez-1fast } EN2 P FR 1:30
100 6:12 PM 1 x 100 on 3:00 SCULL REC D CHO 3:00
1,000 6:17 PM 8 x 50 on :55 Individual Medleyby1 } 1x EN1 K IM 1:50
6 x 100 on 1:45 free&breast mix } EN1 K BR 1:45
100 6:37 PM 1 x 100 on 2:00 Recovery/SIDE&UW K REC K CHO 2:00
1,000 6:41 PM 1 x 200 on 3:10 Butterfly NEG SETS } 1x EN2 S FLY 1:35
1 x 200 on 3:10 Backstroke } EN2 S BK 1:35
1 x 200 on 3:30 Breaststroke } EN2 S BR 1:45
1 x 200 on 4:00 Free EZ } REC S FR 2:00
1 x 200 on 2:30 Free HARD! } EN3 S FR 1:15
100 6:59 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
7:01 PM Finish time. Total: 4,700 meters. Stress Value = 73
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 900 19.15% Freestyle 1,600 34.04%
Aerobic Base 1,800 38.30% Backstroke 200 4.26%
Anaerobic Thresh 1,800 38.30% Breaststroke 800 17.02%
MaxVO2 200 4.26% Butterfly 200 4.26%
IM 1,600 34.04%
Type of Work Meters your choice 300 6.38%
================ ==============
Swim 1,100 23.40%
Kick 1,500 31.91%
Pull 2,000 42.55%
Drill 100 2.13%
Daily Workout [1889] for Tuesday, February 23, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 10 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================= === = === ====
800 6:30 PM 16 x 50 on :45 Free/DPS~SUB 8tALT EN2 S FR 1:30
250 6:44 PM 5 x 50 on 1:00 Free/SP-SUB T+S=60U SP1 S FR 2:00
50 6:51 PM 1 x 50 on 1:00 Free/MAX-SUB SP2 S FR 2:00
1,500 6:54 PM 1 x 400 on 6:00 FINS-FLYK } 1x REC K FIN 1:30
1 x 100 on 1:30 FLY } EN1 S FIN 1:30
1 x 400 on 6:00 BKK } REC K FIN 1:30
1 x 100 on 1:30 BK } EN1 S FIN 1:30
1 x 400 on 6:00 FRK } REC K FIN 1:30
1 x 100 on 1:30 FR } EN1 S FIN 1:30
1,000 7:18 PM 1 x 1000 on 15:00 IM 250DES EN2 S IM 1:30
800 7:35 PM 8 x 100 on 1:45 B.KICK/50BR-FR EN1 K MIX 1:45
1,600 7:51 PM 1 x 1600 on 24:00 IM 400ASCEND EN2 S IM 1:30
K-3/1200IM 300ASCEND
&FINISH
700 8:17 PM 3 x 50 on :45 KICK FR } 4x EN3 K FR 1:30
1 x 25 on :30 EZ K } REC K CHO 2:00
300 8:30 PM 1 x 300 on 4:00 REC REC S CHO 1:20
8:34 PM Finish time. Total: 7,000 meters. Stress Value = 154
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,600 22.86% Freestyle 1,700 24.29%
Aerobic Base 1,100 15.71% IM 2,600 37.14%
Anaerobic Thresh 3,400 48.57% Fins 1,500 21.43%
MaxVO2 600 8.57% your choice 400 5.71%
Lactate Toleranc 250 3.57% Mix-stroke 800 11.43%
Peak Lactate 50 0.71%
Type of Work Meters
================ ==============
Swim 4,300 61.43%
Kick 2,700 38.57%