Daily Workout [1919] for Thursday, April 1, 2010
Senior Fly Group [1,6]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
800 6:15 AM 1 x 800 on 12:00 Warm-up REC S CHO 1:30
200 6:29 AM 1 x 25 on :50 Front Scull } 4x REC D CHO 3:20
1 x 25 on :30 Swim Sprint } SP3 S CHO 2:00
50 6:37 AM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
2,000 6:40 AM 1 x 400 on 7:00 Individual Medley } 1x EN1 K IM 1:45
8 x 50 on :50 1-4des alt. } EN1 K CHO 1:40
1 x 400 on 6:00 Individual Medley } EN1 P IM 1:30
8 x 50 on :45 1-4des alt. } EN1 P CHO 1:30
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
50 7:14 AM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,600 7:17 AM 3 x 100 on 1:20 your choice } 4x EN2 S CHO 1:20
1:20 rest/mid-No rest } S :00
1 x 100 on 1:20 Butterfly/des 61"-59 } EN2 S FLY 1:20
300 7:46 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
7:51 AM Finish time. Total: 5,000 meters. Stress Value = 62
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,300 26.00% Butterfly 400 8.00%
Aerobic Base 2,000 40.00% IM 1,200 24.00%
Anaerobic Thresh 1,600 32.00% your choice 3,400 68.00%
Alactate 100 2.00%
Type of Work Meters
================ ==============
Swim 3,300 66.00%
Kick 800 16.00%
Pull 800 16.00%
Drill 100 2.00%
Daily Workout [1920] for Thursday, April 1, 2010
Senior Fly Group [1,6]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,300 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
1 x 300 on 5:00 Kick } REC K CHO 1:40
1 x 200 on 3:00 IM drills } EN1 D IM 1:30
1 x 100 on 1:30 Swim Your Stroke } EN1 S STK 1:30
1 x 200 on 3:00 Pull } REC P CHO 1:30
1 x 100 on 2:00 Catch sculls } REC D STK 2:00
400 6:53 PM 1 x 400 on 6:00 Fins warm-up REC K CHO 1:30
200 7:01 PM 1 x 25 on :15 Fins UW-Kick Sprint } 4x SP3 K STK 1:00
1 x 25 on :45 Recovery/swim-down } REC S CHO 3:00
200 7:07 PM 1 x 25 on :15 Fins Swim Sprint } 4x SP3 S STK 1:00
1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00
800 7:14 PM 8 x 100 on 1:10 Fins-Pad Swim EN2 S FR 1:10
100 7:26 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 7:30 PM 1 x 1500 on 30:00 Your choice REC S CHO 2:00
8:00 PM Finish time. Total: 4,500 meters. Stress Value = 30
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,200 71.11% Freestyle 800 17.78%
Aerobic Base 300 6.67% IM 200 4.44%
Anaerobic Thresh 800 17.78% Your stroke 400 8.89%
Alactate 200 4.44% your choice 3,100 68.89%
Type of Work Meters
================ ==============
Swim 3,200 71.11%
Kick 800 17.78%
Pull 200 4.44%
Drill 300 6.67%
Daily Workout [1921] for Thursday, April 1, 2010
Junior Middle Distance Group [2,2]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,300 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
1 x 300 on 5:00 Kick } REC K CHO 1:40
1 x 200 on 3:00 IM drills } EN1 D IM 1:30
1 x 100 on 1:30 Swim Your Stroke } EN1 S STK 1:30
1 x 200 on 3:00 Pull } REC P CHO 1:30
1 x 100 on 2:00 Catch sculls } REC D STK 2:00
400 6:53 PM 1 x 400 on 6:00 Fins warm-up REC K CHO 1:30
200 7:01 PM 1 x 25 on :15 Fins UW-Kick Sprint } 4x SP3 K STK 1:00
1 x 25 on :45 Recovery/swim-down } REC S CHO 3:00
200 7:07 PM 1 x 25 on :15 Fins Swim Sprint } 4x SP3 S STK 1:00
1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00
800 7:14 PM 8 x 100 on 1:10 Fins-Pad Swim EN2 S FR 1:10
100 7:26 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
4,000 7:30 PM 1 x 400 on 6:00 Individual Medley } 1x EN1 S IM 1:30
1 x 400 on 6:00 Butterfly/des } EN2 S FLY 1:30
1 x 400 on 7:00 Individual Med.Kick } EN1 K IM 1:45
1 x 400 on 6:00 Backstroke/des } EN2 S BK 1:30
1 x 400 on 6:00 Individual Med.Pull } EN1 P IM 1:30
1 x 400 on 6:30 Breaststroke/des } EN2 S BR 1:38
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1 x 400 on 5:30 Free/hard } EN2 S FR 1:23
1 x 400 on 5:00 Free/hard } EN3 S FR 1:15
1 x 400 on 7:00 Recovery/swim-down } REC S CHO 1:45
8:31 PM Finish time. Total: 7,000 meters. Stress Value = 109
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,100 30.00% Freestyle 1,600 22.86%
Aerobic Base 1,900 27.14% Backstroke 400 5.71%
Anaerobic Thresh 2,400 34.29% Breaststroke 400 5.71%
MaxVO2 400 5.71% Butterfly 400 5.71%
Alactate 200 2.86% IM 1,800 25.71%
Your stroke 400 5.71%
Type of Work Meters your choice 2,000 28.57%
================ ==============
Swim 4,900 70.00%
Kick 1,200 17.14%
Pull 600 8.57%
Drill 300 4.29%
Daily Workout [1923] for Friday, April 2, 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 2000 on 45:00 Warm-up REC S CHO 2:15
1,000 7:17 PM 20 x 50 on 1:30 Butterfly/1-5DES ALT SP1 S FLY 3:00
1,000 7:49 PM 1 x 200 on 4:00 Recovery/swim-down } 1x REC S CHO 2:00
8 x 50 on :50 Butterfly-Fr/ASCEND } EN2 S FLY 1:40
1 x 400 on 7:00 Recovery/swim-down } REC S CHO 1:45
8:09 PM 20:00 CARE L :00
8:29 PM Finish time. Total: 4,000 meters. Stress Value = 97
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,600 65.00% Butterfly 1,400 35.00%
Anaerobic Thresh 400 10.00% your choice 2,600 65.00%
Lactate Toleranc 1,000 25.00%
Type of Work Meters
================ ==============
Swim 4,000 100.00%
Daily Workout [1922] for Friday, April 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
====== ======== =========================================== === = === ====
800 6:15 AM 1 x 800 on 13:00 100GK100SCL200RLS/IM REC D IM 1:38
800 6:30 AM 1 x 400 on 7:00 KICK } 1x REC K CHO 1:45
1 x 400 on 6:00 PULL } REC P CHO 1:30
200 6:45 AM 1 x 25 on 1:00 STK/KRLS FORM } 4x REC D STK 4:00
1 x 25 on :30 STK/KRLS SPRINT DRIL } SP3 D STK 2:00
100 6:53 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 6:57 AM 1 x 400 on 6:15 Individual Medley/PV } 1x EN1 P IM 1:34
1 x 200 on 3:30 Back/PAD-TUKAMU PV } EN1 P BK 1:45
1 x 200 on 4:00 Breast/PADOLPHIN } EN1 P BR 2:00
6 x 100 on 1:30 Free/PAD-PV HARD } EN3 P FR 1:30
1 x 100 on 2:00 SCULL PV } REC P CHO 2:00
1,400 7:24 AM 1 x 400 on 7:00 Individual Medley } 1x EN1 K IM 1:45
2 x 200 on 3:30 Your Stroke/IM'er BR } EN1 K STK 1:45
6 x 100 on 1:30 FINS KICK DES } EN2 K CHO 1:30
200 7:49 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
7:53 AM Finish time. Total: 5,000 meters. Stress Value = 75
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,100 42.00% Freestyle 600 12.00%
Aerobic Base 1,600 32.00% Backstroke 200 4.00%
Anaerobic Thresh 600 12.00% Breaststroke 200 4.00%
MaxVO2 600 12.00% IM 1,600 32.00%
Alactate 100 2.00% Your stroke 600 12.00%
your choice 1,800 36.00%
Type of Work Meters
================ ==============
Swim 300 6.00%
Kick 1,800 36.00%
Pull 1,900 38.00%
Drill 1,000 20.00%
Daily Workout [1924] for Friday, April 2, 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 2000 on 45:00 Warm-up REC S CHO 2:15
1,000 7:17 PM 20 x 50 on 1:30 Your Stroke/HARD SP1 S FLY 3:00
1,000 7:49 PM 1 x 200 on 4:00 Recovery/swim-down } 1x REC S CHO 2:00
8 x 50 on :50 STK-FR/ASCEND } EN2 S STK 1:40
1 x 400 on 7:00 Recovery/swim-down } REC S CHO 1:45
UENO FINISH~CARE }
200 8:09 PM 8 x 25 on :45 UWKICK&DRILLS REC D STK 3:00
200 8:17 PM 1 x 25 on :30 SUB/GOOD STROKE U1" } 4x SP1 S STK 2:00
1 x 25 on 1:00 DPS/" } REC S STK 4:00
400 8:25 PM 1 x 400 on 6:00 EZ KICK&RECOVERY REC K CHO 1:30
8:31 PM Finish time. Total: 4,800 meters. Stress Value = 106
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 3,300 68.75% Butterfly 1,000 20.83%
Anaerobic Thresh 400 8.33% Your stroke 800 16.67%
Lactate Toleranc 1,100 22.92% your choice 3,000 62.50%
Type of Work Meters
================ ==============
Swim 4,200 87.50%
Kick 400 8.33%
Drill 200 4.17%
Daily Workout [1926] for Saturday, April 3, 2010
Senior Fly Group [1,6]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,600 6:15 AM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
1 x 400 on 6:30 IM/SCULL-GK-RL-S } REC D IM 1:38
1 x 400 on 6:00 Free/SPEED PLAY } EN1 S FR 1:30
1 x 400 on 6:00 FINS Warm-up } REC K FIN 1:30
300 6:42 AM 1 x 25 on 1:00 STK/UWK,HUPk,RL,SWIM } 6x REC D STK 4:00
1 x 25 on :30 STK/" SPRINT } SP3 D STK 2:00
150 6:53 AM 3 x 50 on 4:00 FINS/SPRINT SWIM! SP2 S STK 8:00
350 7:07 AM 1 x 350 on 7:00 Recovery/swim-down REC S CHO 2:00
7:14 AM Finish time. Total: 2,400 meters. Stress Value = 28
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,700 70.83% Freestyle 400 16.67%
Aerobic Base 400 16.67% IM 400 16.67%
Peak Lactate 150 6.25% Your stroke 450 18.75%
Alactate 150 6.25% Fins 400 16.67%
your choice 750 31.25%
Type of Work Meters
================ ==============
Swim 1,300 54.17%
Kick 400 16.67%
Drill 700 29.17%
Daily Workout [1925] for Saturday, April 3, 2010
Junior Middle Distance Group [2,2]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,600 6:15 AM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
1 x 400 on 6:30 IM/SCULL-GK-RL-S } REC D IM 1:38
1 x 400 on 6:00 Free/SPEED PLAY } EN1 S FR 1:30
1 x 400 on 6:00 FINS Warm-up } REC K FIN 1:30
300 6:42 AM 1 x 25 on 1:00 STK/UWK,HUPk,RL,SWIM } 6x REC D STK 4:00
1 x 25 on :30 STK/" SPRINT } SP3 D STK 2:00
150 6:53 AM 3 x 50 on 4:00 FINS/SPRINT SWIM! SP2 S STK 8:00
400 7:07 AM 1 x 400 on 7:00 Recovery/swim-down REC S CHO 1:45
1,300 7:16 AM 3 x 200 on 3:30 PULL/IM,DRILLS,FR } 1x EN1 P MIX 1:45
6 x 100 on 1:10 Free/PADPV HARD } EN3 P FR 1:10
1 x 100 on 2:00 Backstroke/EZ PULL } REC P BK 2:00
250 7:38 AM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
7:42 AM Finish time. Total: 4,000 meters. Stress Value = 74
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,100 52.50% Freestyle 1,000 25.00%
Aerobic Base 1,000 25.00% Backstroke 100 2.50%
MaxVO2 600 15.00% IM 400 10.00%
Peak Lactate 150 3.75% Your stroke 450 11.25%
Alactate 150 3.75% Fins 400 10.00%
your choice 1,050 26.25%
Type of Work Meters Mix-stroke 600 15.00%
================ ==============
Swim 1,600 40.00%
Kick 400 10.00%
Pull 1,300 32.50%
Drill 700 17.50%
Daily Workout [1927] for Monday, April 5, 2010
Senior Fly Group [1,6]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,500 6:30 PM 4 x 200 on 3:00 Warm-up/SK(3:30)PS } 1x REC D CHO 1:30
4 x 100 on 1:40 Warm-up/KRLS } EN1 D IM 1:40
4 x 50 on 1:00 Your Stroke/KICK&SWM } EN2 K STK 2:00
4 x 25 on :45 Your Stroke/SPDPLY } SP3 S STK 3:00
400 6:58 PM 16 x 25 on :30 3DRILLS(+30")1SWM SP EN1 D STK 2:00
400 7:08 PM 1 x 400 on 20:00 REC&REST REC S CHO 5:00
100 7:30 PM 2 x 50 on 1:00 MAX! 1DIVE-1PUSHOFF SP2 S STK 2:00
1,000 7:34 PM 1 x 1000 on 20:00 REC&CARE REC S CHO 2:00
7:54 PM Finish time. Total: 3,400 meters. Stress Value = 29
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,200 64.71% IM 400 11.76%
Aerobic Base 800 23.53% Your stroke 800 23.53%
Anaerobic Thresh 200 5.88% your choice 2,200 64.71%
Peak Lactate 100 2.94%
Alactate 100 2.94%
Type of Work Meters
================ ==============
Swim 1,600 47.06%
Kick 200 5.88%
Drill 1,600 47.06%
Daily Workout [1929] for Monday, April 5, 2010
Junior Middle Distance Group [2,2]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,500 6:30 PM 4 x 200 on 3:00 Warm-up/SK(3:30)PS } 1x REC D CHO 1:30
4 x 100 on 1:40 Warm-up/KRLS } EN1 D IM 1:40
4 x 50 on 1:00 Your Stroke/KICK&SWM } EN2 K STK 2:00
4 x 25 on :45 Your Stroke/SPDPLY } SP3 S STK 3:00
400 6:58 PM 16 x 25 on :30 3DRILLS(+30")1SWM SP EN1 D STK 2:00
1,000 7:08 PM 20 x 50 on :50 KICK/HARD! STK&CHO SP1 K STK 1:40
UENO/200REC&20'REST
100 7:27 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
UENO/2X50 1' MAX!
&REC 1000m
3,000 7:32 PM 4 x 25 on :40 SCULL } 2x REC D CHO 2:40
4 x 50 on :45 Free/PV 1/5BRTH } EN1 P FR 1:30
4 x 100 on 1:30 IM/PV 50SPJOG } EN2 P IM 1:30
4 x 200 on 2:40 Free/PAD V DESCEND } EN2 P FR 1:20
100 8:19 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
300 8:23 PM 1 x 25 on :30 Your Stroke/SUB } 3x SP1 S STK 2:00
1 x 75 on 2:00 Recovery/swim-down } REC S CHO 2:40
8:31 PM Finish time. Total: 6,400 meters. Stress Value = 169
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,425 22.27% Freestyle 2,000 31.25%
Aerobic Base 1,200 18.75% IM 1,200 18.75%
Anaerobic Thresh 2,600 40.63% Your stroke 1,775 27.73%
Lactate Toleranc 1,075 16.80% your choice 1,425 22.27%
Alactate 100 1.56%
Type of Work Meters
================ ==============
Swim 600 9.38%
Kick 1,200 18.75%
Pull 2,800 43.75%
Drill 1,800 28.13%
Daily Workout [1930] for Tuesday, April 6, 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 800 on 13:00 Warm-up KPS MIX } 1x REC D CHO 1:38
16 x 25 on :30 STK/3DRILLS(+30")1SP } REC D STK 2:00
4 x 100 on 1:30 PULL/DPS } REC P CHO 1:30
4 x 100 on 1:45 KICK/EZ } REC K CHO 1:45
200 7:06 PM 1 x 200 on 7:00 Recovery/swim-down REC S CHO 3:30
1,300 7:15 PM 8 x 25 on :45 STK/25SP(1DIVE)-EZ } 1x SP3 S FLY 3:00
3 x 50 on 1:30 STK/EMH } SP1 S FLY 3:00
1 x 200 on 7:00 Recovery/swim-down } REC S CHO 3:30
8 x 25 on :30 STK/3H(1DIVE)1EZ } SP1 S FLY 2:00
3 x 50 on 1:00 STK/50-100SP } SP1 S FLY 2:00
1 x 400 on 7:00 Recovery/swim-down } REC S CHO 1:45
7:47 PM Finish time. Total: 3,500 meters. Stress Value = 53
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,800 80.00% Butterfly 700 20.00%
Lactate Toleranc 500 14.29% Your stroke 400 11.43%
Alactate 200 5.71% your choice 2,400 68.57%
Type of Work Meters
================ ==============
Swim 1,500 42.86%
Kick 400 11.43%
Pull 400 11.43%
Drill 1,200 34.29%
Daily Workout [1931] for Tuesday, April 6, 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 800 on 13:00 Warm-up KPS MIX } 1x REC D CHO 1:38
16 x 25 on :30 STK/3DRILLS(+30")1SP } REC D STK 2:00
4 x 100 on 1:30 PULL/DPS } REC P CHO 1:30
4 x 100 on 1:45 KICK/EZ } REC K CHO 1:45
1,900 7:06 PM 1 x 400 on 7:00 Butterfly/HARD } 1x EN3 S FLY 1:45
8 x 25 on :45 STK/25SP(1DIVE)-EZ } SP3 S FLY 3:00
3 x 50 on 1:30 STK/EMH } SP1 S FLY 3:00
1 x 400 on 7:00 IM/HARD } EN3 S IM 1:45
8 x 25 on :30 STK/3H(1DIVE)1EZ } SP1 S FLY 2:00
3 x 50 on 1:00 STK/50-100SP } SP1 S FLY 2:00
1 x 400 on 7:00 Free/HARD } EN3 S FR 1:45
100 7:47 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,100 7:51 PM 8 x 50 on :50 KICK/AVE. STK or BR } 1x EN2 K BR 1:40
:20 REST } S :00
6 x 50 on :45 KICK/HARD } EN3 K STK 1:30
1 x 50 on :30 REST } S 1:00
4 x 50 on :40 KICK/HARD } EN3 K STK 1:20
1 x 50 on :40 REST } S 1:20
2 x 50 on :50 KICK/DASH KICK U35" } EN3 K STK 1:40
100 8:11 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:15 PM 10 x 100 on 1:10 ~1:20/PAD PV FR EN2 P FR 1:10
300 8:29 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:34 PM Finish time. Total: 6,500 meters. Stress Value = 202
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Undefined 100 1.54% Undefined 100 1.54%
Warm-up/Recovery 2,500 38.46% Freestyle 1,400 21.54%
Anaerobic Thresh 1,400 21.54% Breaststroke 400 6.15%
MaxVO2 1,800 27.69% Butterfly 1,100 16.92%
Lactate Toleranc 500 7.69% IM 400 6.15%
Alactate 200 3.08% Your stroke 1,000 15.38%
your choice 2,100 32.31%
Type of Work Meters
================ ==============
Swim 2,500 38.46%
Kick 1,400 21.54%
Pull 1,400 21.54%
Drill 1,200 18.46%
Daily Workout [1932] for Thursday, April 8, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
2,100 6:30 PM 1 x 200 on 3:00 Warm-up } 3x REC S CHO 1:30
1 x 100 on 1:30 Butterfly } REC S FLY 1:30
1 x 100 on 1:25 Backstroke } EN1 S BK 1:25
1 x 100 on 1:35 Breaststroke } EN2 S BR 1:35
1 x 200 on 2:45 Freestyle/BLD-UP } EN2 S IM 1:23
1,600 7:03 PM 4 x 400 on 5:30 FINS KICK/UWK-FRUTER EN1 K FIN 1:23
-DOLPHINK-IM DRILLS
400 7:27 PM 1 x 25 on :20 FINS SP/4tUWK,4tSWIM } 8x SP3 K STK 1:20
1 x 25 on :50 FINS RECOVERY } REC S CHO 3:20
50 7:38 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,800 7:41 PM 4 x 100 on 1:20 PAD V/FR 1-4DES } 3x EN2 P FR 1:20
4 x 50 on :45 PAD V/STK } EN1 P STK 1:30
50 8:08 PM 1 x 50 on 1:00 Recovery/scull REC D CHO 2:00
1,200 8:11 PM 3 x 100 on 1:15 Free/1-3DES } 3x EN2 S FR 1:15
1 x 100 on 1:30 Backstroke&Free REC } REC S FRB 1:30
300 8:29 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:34 PM Finish time. Total: 7,500 meters. Stress Value = 102
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,800 24.00% Freestyle 2,100 28.00%
Aerobic Base 2,500 33.33% Backstroke 300 4.00%
Anaerobic Thresh 3,000 40.00% Breaststroke 300 4.00%
Alactate 200 2.67% Butterfly 300 4.00%
IM 600 8.00%
Type of Work Meters Your stroke 800 10.67%
================ ============== Fins 1,600 21.33%
Swim 3,850 51.33% your choice 1,200 16.00%
Kick 1,800 24.00% Free-Backstroke 300 4.00%
Pull 1,800 24.00%
Drill 50 0.67%
Daily Workout [1933] for Friday, April 9, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,400 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
1 x 400 on 7:00 Individual Medley } EN1 K IM 1:45
8 x 50 on :50 Your choice or BR } EN1 K BR 1:40
4 x 50 on :45 Your Stroke HARD } EN3 K STK 1:30
50 6:55 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
4,000 6:58 PM 16 x 50 on :45 Butterfly } 1x EN1 S FLY 1:30
4 x 50 on 1:00 25FLYBK TURN10mSP } EN3 S MIX 2:00
16 x 50 on :45 Backstroke } EN1 S BK 1:30
4 x 50 on 1:00 25BKBR " } EN3 S MIX 2:00
16 x 50 on :50 Breaststroke } EN1 S BR 1:40
4 x 50 on 1:00 25BRFR 2t" 2tEZ } EN3 S MIX 2:00
20 x 50 on :40 Free/HARD } EN3 S FR 1:20
FLYBKBR YOURSTK IS H }
50 8:03 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,600 8:06 PM 8 x 200 on 2:25 PAD V/Free 225-235" EN2 P FR 1:13
300 8:27 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:32 PM Finish time. Total: 7,400 meters. Stress Value = 189
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 800 10.81% Freestyle 2,600 35.14%
Aerobic Base 3,200 43.24% Backstroke 800 10.81%
Anaerobic Thresh 1,600 21.62% Breaststroke 1,200 16.22%
MaxVO2 1,800 24.32% Butterfly 800 10.81%
IM 400 5.41%
Type of Work Meters Your stroke 200 2.70%
================ ============== your choice 800 10.81%
Swim 4,800 64.86% Mix-stroke 600 8.11%
Kick 1,000 13.51%
Pull 1,600 21.62%
Daily Workout [1934] for Saturday, April 10, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,400 7:00 AM 4 x 200 on 3:00 Warm-upSKPS 100CH-IM } 1x REC D MIX 1:30
8 x 25 on :40 YourStroke/25DPS-SUB } SP1 S STK 2:40
4 x 100 on 1:35 100IM KRLS } EN1 D IM 1:35
100 7:26 AM 4 x 25 on 2:00 Your Stroke/DIVE! SP3 S STK 8:00
100 7:36 AM 1 x 100 on 2:00 Recovery &scull REC D CHO 2:00
1,600 7:40 AM 1 x 200 on 3:00 IM to Free SETS } 1x REC S IM 1:30
1 x 200 on 2:55 Individual Medley } EN1 S IM 1:28
1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25
1 x 200 on 2:45 Individual Medley } EN2 S IM 1:23
1 x 200 on 2:40 IM or Free } EN2 S FRM 1:20
1 x 200 on 2:35 IM or Free } EN3 S FRM 1:18
1 x 200 on 2:30 IM or Free } EN3 S FRM 1:15
1 x 200 on 2:25 IM or Free } EN3 S FRM 1:13
100 8:04 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 8:08 AM 1 x 800 on 12:00 IM/PULL V 200NEG } 1x EN1 P IM 1:30
2 x 100 on 2:00 EZ PULL } REC P CHO 2:00
1 x 800 on 10:00 Free/PAD V HARD! } EN3 P FR 1:15
2 x 100 on 2:00 EZ PULL } REC P BK 2:00
1,200 8:40 AM 1 x 400 on 6:00 FINS/UWK,SIDE,HEADUP } 1x REC K FIN 1:30
2 x 100 on 1:10 FINS KICK/HARD } EN2 K FIN 1:10
1 x 400 on 6:00 FINS/KICK STROKE } EN2 K FIN 1:30
2 x 100 on 1:10 FINS KICK/HARD } EN2 K FIN 1:10
300 8:59 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
9:04 AM Finish time. Total: 6,800 meters. Stress Value = 161
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,300 33.82% Freestyle 800 11.76%
Aerobic Base 1,400 20.59% Backstroke 200 2.94%
Anaerobic Thresh 1,400 20.59% IM 2,000 29.41%
MaxVO2 1,400 20.59% Your stroke 300 4.41%
Lactate Toleranc 200 2.94% Free-medley 800 11.76%
Alactate 100 1.47% Fins 1,200 17.65%
your choice 700 10.29%
Type of Work Meters Mix-stroke 800 11.76%
================ ==============
Swim 2,300 33.82%
Kick 1,200 17.65%
Pull 2,000 29.41%
Drill 1,300 19.12%
Daily Workout [1935] for Monday, April 12, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,300 6:30 PM 1 x 100 on 2:00 Warm-up/KISIMO MENU } 1x REC S CHO 2:00
4 x 125 on 2:10 IM KICK ROTATION } EN1 K IM 1:44
4 x 50 on 1:00 SCULL SWIM } REC D IM 2:00
4 x 125 on 1:50 IM SPEED ROTATION50m } EN2 S IM 1:28
200 6:54 PM 2 x 100 on 2:00 PV IM SCULL REC D IM 2:00
1,400 7:00 PM 4 x 25 on :45 SUB } 1x SP3 S FR 3:00
4 x 50 on :50 FR KICK HARD!! } EN3 K FR 1:40
4 x 125 on 2:00 IM FR=50m SPEED } EN2 S IM 1:36
4 x 150 on 2:00 Free 200-400PACE } EN2 S FR 1:20
1,600 7:24 PM 4 x 400 on 5:00 Free PAD-PV HARD! EN2 P FR 1:15
500 7:46 PM 10 x 50 on :40 Free ASCEND 1-4 EN2 S FR 1:20
200 7:55 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
1,400 8:02 PM 4 x 25 on :45 SUB } 1x EN2 S IM 3:00
4 x 50 on :50 FR KICK HARD!! } EN3 K FR 1:40
4 x 125 on 2:00 IM SPEED ROTATION } EN2 S IM 1:36
4 x 150 on 2:00 Odd FLBKBR Ev BCBRFR } EN3 S IM 1:20
800 8:26 PM 2 x 400 on 5:00 IM or FREE EN3 S IM 1:15
200 8:38 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:42 PM Finish time. Total: 7,600 meters. Stress Value = 223
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 900 11.84% Freestyle 3,200 42.11%
Aerobic Base 500 6.58% IM 3,900 51.32%
Anaerobic Thresh 4,300 56.58% your choice 500 6.58%
MaxVO2 1,800 23.68%
Alactate 100 1.32%
Type of Work Meters
================ ==============
Swim 4,700 61.84%
Kick 900 11.84%
Pull 1,600 21.05%
Drill 400 5.26%
Daily Workout [1936] for Tuesday, April 13, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,800 6:30 PM 1 x 1800 on 30:00 YOUR AGEx100IM REV. EN1 S IM 1:40
1,000 7:02 PM 20 x 50 on :50 Your Stroke/DES8642 EN2 S STK 1:40
100 7:21 PM 4 x 25 on :40 25SUB/DPS EN2 S STK 2:40
1,000 7:26 PM 1 x 400 on 7:00 BR or FR/KICK } 1x EN1 K BR 1:45
3 x 200 on 3:00 FINS K/UW-SIDE-H,UP } EN1 K FIN 1:30
1,000 7:44 PM 10 x 100 on 1:15 Individual Medley EN2 S IM 1:15
~8x1:25/IM,FLBK50,
BK75BR25,BR25FR75 AL
50 7:58 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,000 8:01 PM 1 x 400 on 5:30 FREE PAD PV DPS } 1x EN1 P FR 1:23
3 x 200 on 2:40 Free PAD PV DES } EN2 P FR 1:20
1,000 8:16 PM 5 x 200 on 2:25 Free EN3 S FR 1:13
~2:30,2:35,2:40,2:45
250 8:30 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
8:34 PM Finish time. Total: 7,200 meters. Stress Value = 161
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 300 4.17% Freestyle 2,000 27.78%
Aerobic Base 3,200 44.44% Breaststroke 400 5.56%
Anaerobic Thresh 2,700 37.50% IM 2,800 38.89%
MaxVO2 1,000 13.89% Your stroke 1,100 15.28%
Fins 600 8.33%
Type of Work Meters your choice 300 4.17%
================ ==============
Swim 5,200 72.22%
Kick 1,000 13.89%
Pull 1,000 13.89%
Daily Workout [1937] for Thursday, April 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
====== ======== ========================================== === = === ====
1,200 6:30 PM 1 x 400 on 6:00 100FR300IM } 1x REC S FRM 1:30
1 x 400 on 7:00 200FREE200IM } EN1 K STK 1:45
1 x 400 on 6:00 300FR100IM } EN1 P STK 1:30
2,400 6:51 PM 8 x 50 on :45 Butterfly/PV EH,HE,E } 1x EN1 P FLY 1:30
1 x 400 on 5:40 Fr/PV SETDES 1/7BRTH } EN2 P FR 1:25
8 x 50 on :45 Backstroke/HE,E,EH } EN1 P BK 1:30
1 x 400 on 5:40 Fr/PV MID 1/5BRTH } EN2 P FR 1:25
8 x 50 on :50 Breaststroke/E,EH,HE } EN1 P BR 1:40
1 x 400 on 5:40 Fr/PV HARD 1/3BRTH } EN3 P FR 1:25
50 7:29 PM 1 x 50 on 1:00 25SCULL~REC REC P CHO 2:00
1,600 7:32 PM 8 x 50 on :50 NOT FREE/EH,HE,E } 1x EN1 K CHO 1:40
1 x 400 on 7:00 IM/NO BOARD } EN1 K IM 1:45
8 x 50 on :45 FINS/STK HE,E,EH } EN2 K FIN 1:30
1 x 400 on 6:00 FINS/NO BOARD K HARD } EN3 K FIN 1:30
50 8:00 PM 1 x 50 on 1:00 25KICK DRILLS~REC REC K CHO 2:00
1,600 8:03 PM 4 x 100 on 1:25 Free/SET DESCEND } 1x EN1 S FR 1:25
3 x 100 on 1:20 Free } EN1 S FR 1:20
2 x 100 on 1:15 Free } EN2 S FR 1:15
3 x 100 on 1:20 Free } EN3 S FR 1:20
4 x 100 on 1:25 Free } EN3 S FR 1:25
300 8:27 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:32 PM Finish time. Total: 7,200 meters. Stress Value = 168
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 800 11.11% Freestyle 2,800 38.89%
Aerobic Base 3,500 48.61% Backstroke 400 5.56%
Anaerobic Thresh 1,400 19.44% Breaststroke 400 5.56%
MaxVO2 1,500 20.83% Butterfly 400 5.56%
IM 400 5.56%
Type of Work Meters Your stroke 800 11.11%
================ ============== Free-medley 400 5.56%
Swim 2,300 31.94% Fins 800 11.11%
Kick 2,050 28.47% your choice 800 11.11%
Pull 2,850 39.58%
Daily Workout [1938] for Friday, April 16, 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 3 x 400 on 6:30 SKPS/CHO-IM-FR REC D MIX 1:38
2,200 6:51 PM 4 x 50 on :50 Butterfly } 1x EN3 S FLY 1:40
4 x 50 on :50 Butterfly~Back } EN3 S MIX 1:40
4 x 50 on :50 Backstroke } EN3 S BK 1:40
4 x 50 on :50 Backstroke~Breast } EN3 S MIX 1:40
4 x 50 on :55 Breaststroke } EN3 S BR 1:50
4 x 50 on :50 Breaststroke~Free } EN3 S MIX 1:40
8 x 50 on :45 Free } EN3 S FR 1:30
6 x 50 on :50 Free } EN3 S FR 1:40
4 x 50 on :55 Free } SP1 S FR 1:50
2 x 50 on 1:00 Free } SP1 S FR 2:00
200 7:30 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
7:36 PM 40:00 JAPAN/UENO 100FLY! S :00
8:16 PM Finish time. Total: 3,600 meters. Stress Value = 152
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,400 38.89% Freestyle 1,000 27.78%
MaxVO2 1,900 52.78% Backstroke 200 5.56%
Lactate Toleranc 300 8.33% Breaststroke 200 5.56%
Butterfly 200 5.56%
Type of Work Meters your choice 200 5.56%
================ ============== Mix-stroke 1,800 50.00%
Swim 2,400 66.67%
Drill 1,200 33.33%
Daily Workout [1939] for Monday, April 19, 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 400 on 6:00 Warm-up } 1x REC S CHO 1:30
1 x 400 on 6:00 FINS UWK,SIDEK,HUPK } EN1 K FIN 1:30
1 x 400 on 6:00 FINS DRILLS } EN1 D FIN 1:30
800 6:50 PM 4 x 25 on :20 Butterfly/ALL FAST! } 1x SP3 S IM 1:20
1 x 75 on 1:10 BK } EN3 S IM 1:33
1 x 75 on 1:10 25BK-50BR } EN3 S IM 1:33
1 x 50 on :50 BR } EN3 S IM 1:40
1 x 100 on 1:05 Free } EN3 S FR 1:05
8 x 50 on :45 Recovery/swim-down } REC S CHO 1:30
1,500 7:04 PM 30 x 50 on :42 PULL,4t40"1/5B,5x45" EN1 P FR 1:24
BK RECOVERY
1,700 7:27 PM 6 x 100 on 1:30 STK/PAD-FINS } 1x EN1 D STK 1:30
8 x 75 on 1:20 2EZK,6KICK HARD } EN2 K STK 1:47
10 x 50 on 1:00 STK/2DPS6SUB2DPS } EN2 S STK 2:00
200 7:59 PM 8 x 25 on :30 S-BD/ELBOWUPSTK REC D FR 2:00
1,400 8:05 PM 1 x 200 on 3:00 Free } 1x EN1 S FR 1:30
1 x 200 on 2:55 Free } EN1 S FR 1:28
1 x 200 on 2:50 Free } EN2 S FR 1:25
1 x 200 on 2:45 Free } EN2 S FR 1:23
1 x 200 on 2:40 Free } EN2 S FR 1:20
1 x 200 on 2:35 Free ST-150 } EN3 S FR 1:18
1 x 200 on 2:30 Free ST-100 } EN3 S FR 1:15
400 8:26 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:32 PM Finish time. Total: 7,200 meters. Stress Value = 124
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,400 19.44% Freestyle 3,200 44.44%
Aerobic Base 3,300 45.83% IM 300 4.17%
Anaerobic Thresh 1,700 23.61% Your stroke 1,700 23.61%
MaxVO2 700 9.72% Fins 800 11.11%
Alactate 100 1.39% your choice 1,200 16.67%
Type of Work Meters
================ ==============
Swim 3,500 48.61%
Kick 1,000 13.89%
Pull 1,500 20.83%
Drill 1,200 16.67%
Daily Workout [1940] for Tuesday, April 20, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
100 6:30 PM 1 x 100 on 1:00 Warm-up/KISHIMOTO's REC S CHO 1:00
1,600 6:33 PM 6 x 125 on 2:05 IM KICK ROTATION } 1x EN1 K IM 1:40
8 x 100 on 1:35 IM DRILLS by2tKRLS } EN1 D IM 1:35
1 x 50 on 1:00 SCULL&SWIM } REC D CHO 2:00
2,250 7:01 PM 4 x 200 on 3:00 +BALL SWIM } 1x EN2 D FR 1:30
4 x 100 on 1:30 +PAD SWIM } EN1 P FR 1:30
4 x 150 on 2:00 1500-800-400-200PACE } EN3 S FR 1:20
1 x 400 on 5:00 SPEED PLAY } EN1 S FR 1:15
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
3,100 7:35 PM 6 x 25 on :40 12.5EH/HE } 2x SP3 S FLY 2:40
2 x 50 on :50 +PAD FINS SUB SWIM } EN3 S FLY 1:40
1 x 50 on :50 FLY or BK } EN3 S STK 1:40
2 x 50 on :50 FLY or BR } EN3 S STK 1:40
2 x 50 on :50 FLY or FR } EN3 S STK 1:40
10 x 50 on :40 1-4KEEP~ASCEND } EN2 S FR 1:20
1 x 50 on :50 Recovery/swim-down } REC S CHO 1:40
5 x 100 on 1:30 +FINS DOLK DPS FLY } EN1 S FLY 1:30
350 8:27 PM 1 x 350 on 6:00 Recovery/swim-down REC S CHO 1:43
8:33 PM Finish time. Total: 7,400 meters. Stress Value = 175
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 650 8.78% Freestyle 3,200 43.24%
Aerobic Base 3,350 45.27% Butterfly 1,500 20.27%
Anaerobic Thresh 1,800 24.32% IM 1,550 20.95%
MaxVO2 1,300 17.57% Your stroke 500 6.76%
Alactate 300 4.05% your choice 650 8.78%
Type of Work Meters
================ ==============
Swim 4,600 62.16%
Kick 750 10.14%
Pull 400 5.41%
Drill 1,650 22.30%
Daily Workout [1941] for Thursday, April 22, 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 800 on 12:00 300S200K200P100SWIM } 1x REC D IM 1:30
1 x 200 on 3:00 FINS KICK W-UP } REC K FIN 1:30
1,000 6:47 PM 20 x 50 on :45 FINS KICK&SWIM HARD! EN3 K FLY 1:30
400 7:04 PM 4 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
1,000 7:12 PM 1 x 400 on 6:30 Your Stroke/KICK } 1x EN1 K STK 1:38
1 x 300 on 4:30 STK/PULL } EN1 P STK 1:30
1 x 200 on 3:00 STK/KRLS } EN1 D STK 1:30
1 x 100 on 1:30 STK/SWIM GOOD STROKE } EN1 S STK 1:30
7:29 PM 1:00 REST S :00
1,000 7:30 PM 1 x 400 on 6:00 IM/KRLS *STK IS SP } 1x EN1 D IM 1:30
1 x 300 on 4:30 IM/SWIM } EN1 S IM 1:30
1 x 200 on 3:30 IM/KICK } EN1 K IM 1:45
1 x 100 on 1:30 IM/PULL } EN1 P IM 1:30
7:47 PM 1:00 REST S :00
1,000 7:48 PM 1 x 100 on 1:30 Free/KICK *FR SP SET } 1x EN3 K FR 1:30
1 x 200 on 2:40 Free/PULL } EN3 P FR 1:20
1 x 300 on 4:30 Free/KRLS } EN3 D FR 1:30
1 x 400 on 4:30 Free/SWIM } EN3 S FR 1:08
100 8:03 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 8:07 PM 16 x 100 on 1:15 Free or MIX/PAD PV EN2 P FR 1:15
5x1/5BRTH&HARD
300 8:29 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:34 PM Finish time. Total: 7,400 meters. Stress Value = 189
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,800 24.32% Freestyle 2,600 35.14%
Aerobic Base 2,000 27.03% Butterfly 1,000 13.51%
Anaerobic Thresh 1,600 21.62% IM 1,800 24.32%
MaxVO2 2,000 27.03% Your stroke 1,000 13.51%
Fins 200 2.70%
Type of Work Meters your choice 800 10.81%
================ ==============
Swim 1,600 21.62%
Kick 1,900 25.68%
Pull 2,200 29.73%
Drill 1,700 22.97%
Daily Workout [1942] for Friday, April 23, 2010
Junior Middle Distance Group [2,2]
SET 1 minute 30 seconds rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
2,400 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
10 x 200 on 2:55 Odd 200IM,Even IMord } EN1 S IM 1:28
&STK,3.6.9KICK 3:30 }
4.8PULL }
1,000 7:07 PM 10 x 100 on 1:30 Butterfly/50K-Rt-Lft EN1 D FLY 1:30
50SWIM BLD-UP
3,400 7:24 PM 1 x 100 on 1:25 Free/DESCEND SETS } 1x REC S FR 1:25
1 x 200 on 2:45 Free } EN1 S FR 1:23
1 x 300 on 4:00 Free } EN1 S FR 1:20
1 x 400 on 5:10 Free } EN2 S FR 1:18
1 x 500 on 6:20 Free } EN2 S FR 1:16
1 x 100 on 1:25 PULL 1/7BRTH } REC P FR 1:25
1 x 200 on 2:45 PULL 1/6BRTH } EN1 P FR 1:23
1 x 300 on 4:00 PULL 1/5BRTH } EN1 P FR 1:20
1 x 400 on 5:10 PULL 1/4BRTH } EN2 P FR 1:18
1 x 100 on 1:45 KICK } REC K FR 1:45
1 x 200 on 3:20 KICK } EN1 K FR 1:40
1 x 300 on 4:55 KICK } EN2 K FR 1:38
1 x 100 on 1:45 DRILLS } REC D FR 1:45
1 x 200 on 3:20 DRILLS } EN1 D FR 1:40
1,200 8:14 PM 3 x 400 on 5:30 FINS/300UWK-100DRILL EN1 K STK 1:23
2tFINS/1tREC,BR-KICK
8:32 PM Finish time. Total: 8,000 meters. Stress Value = 97
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 800 10.00% Freestyle 3,400 42.50%
Aerobic Base 5,600 70.00% Butterfly 1,000 12.50%
Anaerobic Thresh 1,600 20.00% IM 2,000 25.00%
Your stroke 1,200 15.00%
Type of Work Meters your choice 400 5.00%
================ ==============
Swim 3,900 48.75%
Kick 1,800 22.50%
Pull 1,000 12.50%
Drill 1,300 16.25%
Daily Workout [1943] for Saturday, April 24, 2010
Junior Middle Distance Group [2,2]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,200 7:00 AM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
1 x 100 on 1:45 CATCH&SCULL } REC D CHO 1:45
1 x 100 on 1:45 UWK&SIDEKICK } REC K CHO 1:45
1 x 100 on 1:45 HEADUP SWIM/IM } REC D IM 1:45
1 x 100 on 1:45 MDPS } REC S STK 1:45
1 x 400 on 6:00 Free SPEED PLAY } EN1 S FR 1:30
50 7:21 AM 1 x 25 on 1:00 EZ KICK/NO-B,POSI, } 1x REC K STK 4:00
1 x 25 on :30 DASH KICK/ } SP3 K STK 2:00
100 7:25 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
400 7:29 AM 1 x 25 on 1:00 SWIM/SUB } 8x SP3 S STK 4:00
1 x 25 on 1:00 SWIM/SPRINT } SP3 S STK 4:00
100 7:47 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
400 7:51 AM 16 x 25 on :40 FINS/DRILLS GOOD-STK EN2 D STK 2:40
100 8:04 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 8:08 AM 1 x 2000 on 30:00 Individual Medley EN2 S IM 1:30
HIGHS-1600,OV20-1200
250 8:40 AM 1 x 250 on 5:00 Recovery/swim-down REC S CHO 2:00
8:45 AM Finish time. Total: 4,600 meters. Stress Value = 76
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,375 29.89% Freestyle 400 8.70%
Aerobic Base 400 8.70% IM 2,100 45.65%
Anaerobic Thresh 2,400 52.17% Your stroke 950 20.65%
Alactate 425 9.24% your choice 1,150 25.00%
Type of Work Meters
================ ==============
Swim 3,850 83.70%
Kick 150 3.26%
Drill 600 13.04%
Daily Workout [1944] for Monday, April 26, 2010
Junior Middle Distance Group [2,2]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,800 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
8 x 50 on :50 Your choice/KICK } EN1 K CHO 1:40
1 x 200 on 4:00 CATCH&SCULL } EN1 D CHO 2:00
8 x 50 on :45 Your choice/PULL } EN1 P CHO 1:30
1 x 400 on 6:00 Individual Medley } EN2 S IM 1:30
200 7:01 PM 8 x 25 on :50 MAX STROKE TEMPO~EZ SP3 S STK 3:20
100 7:10 PM 4 x 25 on 1:30 DIVE!SPRINT SWIM SP3 S STK 6:00
200 7:18 PM 1 x 200 on 4:00 GKICK~CATCHSCULL~DPS REC D STK 2:00
500 7:24 PM 4 x 50 on 1:30 Your Stroke/AVE~ } 1x SP1 S STK 3:00
1 x 50 on 1:30 Your Stroke/Recovery } REC S CHO 3:00
2 x 50 on 1:30 Your Stroke/AVE-0"5 } SP1 S STK 3:00
2 x 50 on 1:30 Your Stroke/Recovery } REC S CHO 3:00
1 x 50 on 1:30 Your Stroke/MAX! } SP2 S STK 3:00
400 7:41 PM 8 x 50 on :50 ASCENDING EN1 S STK 1:40
800 7:50 PM 1 x 400 on 7:00 KICK/BR or CHOICE } 1x EN1 K BR 1:45
1 x 400 on 7:00 FINS KICK } EN1 K FIN 1:45
8:06 PM 3:00 REST S :00
300 8:09 PM 3 x 100 on 5:00 FINS SWIM MAX! SP1 S STK 5:00
400 8:26 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:33 PM Finish time. Total: 4,700 meters. Stress Value = 105
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,150 24.47% Breaststroke 400 8.51%
Aerobic Base 2,200 46.81% IM 400 8.51%
Anaerobic Thresh 400 8.51% Your stroke 1,550 32.98%
Lactate Toleranc 600 12.77% Fins 400 8.51%
Peak Lactate 50 1.06% your choice 1,950 41.49%
Alactate 300 6.38%
Type of Work Meters
================ ==============
Swim 2,700 57.45%
Kick 1,200 25.53%
Pull 400 8.51%
Drill 400 8.51%
Daily Workout [1945] for Tuesday, April 27, 2010
Junior Middle Distance Group [2,2]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,900 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30
4 x 25 on :30 KRLS } REC D STK 2:00
1 x 400 on 7:00 KICK } REC K CHO 1:45
4 x 25 on :30 KRLS/12.5HE } EN2 D STK 2:00
1 x 400 on 7:00 25SCULL-75PULL ALT } REC P CHO 1:45
4 x 25 on :30 KRLS/SPEED } SP1 D STK 2:00
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
7:04 PM 5:00 REST S :00
700 7:09 PM 4 x 25 on :40 Stroke/HARD&GOOD-STK } 1x SP1 S STK 2:40
6 x 25 on :30 Recovery/swim-down } REC S CHO 2:00
8 x 25 on :30 STKorIM/HARD&GOODSTK } SP1 S IM 2:00
10 x 25 on :30 Recovery/swim-down } REC S CHO 2:00
600 7:26 PM 12 x 50 on :55 12.5K&Swim SPEEDPLAY EN1 K STK 1:50
IM'ers is Breast
600 7:39 PM 12 x 50 on :50 PULL/STK&CHO SPDPLAY EN1 P STK 1:40
800 7:51 PM 16 x 50 on :45 your choice EN1 S CHO 1:30
5xSP
400 8:05 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:11 PM Finish time. Total: 5,000 meters. Stress Value = 64
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,100 42.00% IM 600 12.00%
Aerobic Base 2,400 48.00% Your stroke 1,600 32.00%
Anaerobic Thresh 100 2.00% your choice 2,800 56.00%
Lactate Toleranc 400 8.00%
Type of Work Meters
================ ==============
Swim 2,700 54.00%
Kick 1,000 20.00%
Pull 1,000 20.00%
Drill 300 6.00%
Daily Workout [1946] for Friday, April 30, 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 200 on 3:00 Warm-up } 1x REC S CHO 1:30
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1 x 600 on 9:00 PULL/300BKBR } EN1 P MIX 1:30
1 x 800 on 12:00 FINS/NO-BOARD KICK } EN1 K FIN 1:30
1,000 7:02 PM 20 x 50 on :45 FINS-FLY/12.5UWK&SWM EN2 S FLY 1:30
6xSPEED!
50 7:19 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,200 7:22 PM 12 x 100 on 1:15 PAD-PV/FR 1-4DES ALT } 1x EN2 P FR 1:15
BRTH5-4-3-2 by1t }
50 7:39 PM 1 x 50 on 1:00 PV SCULL REC D CHO 2:00
1,300 7:42 PM 8 x 50 on :50 KICK/BR&IM orCHOICE } 2x EN1 K CHO 1:40
4 x 50 on :45 KICK/STK HARD } EN3 K STK 1:30
1 x 50 on 1:00 KICK/EZ } REC K CHO 2:00
1,600 8:05 PM 1 x 400 on 5:50 Individual Med. DES } 1x EN1 S IM 1:28
1 x 400 on 5:40 Individual Medley } EN2 S IM 1:25
1 x 400 on 5:30 Individual Medley } EN3 S IM 1:23
1 x 400 on 4:30 Free } EN3 S FR 1:08
300 8:28 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:33 PM Finish time. Total: 7,500 meters. Stress Value = 169
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 700 9.33% Freestyle 1,600 21.33%
Aerobic Base 3,000 40.00% Butterfly 1,000 13.33%
Anaerobic Thresh 2,600 34.67% IM 1,600 21.33%
MaxVO2 1,200 16.00% Your stroke 400 5.33%
Fins 800 10.67%
Type of Work Meters your choice 1,500 20.00%
================ ============== Mix-stroke 600 8.00%
Swim 3,550 47.33%
Kick 2,100 28.00%
Pull 1,800 24.00%
Drill 50 0.67%