Energy Analysis - Yardage Totals
Total Meters Every 7 days for Senior IM'ers Group [1,7]
Tuesday 12/01/1998 through Thursday 12/31/1998
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 %
======== ========== ========== ========== ========== ========== ==========
12/01/1998 13,900 25 22,300 41 14,100 26 3,400 6 1,000 2 0 0
12/08/1998 12,700 44 13,400 46 1,000 3 1,000 3 400 1 0 0
12/15/1998 9,900 31 13,800 43 5,300 17 1,600 5 1,300 4 100 0
12/22/1998 0 0 0 0 0 0 0 0 0 0 0 0
12/29/1998 0 0 0 0 0 0 0 0 0 0 0 0
Total 36,500 31 49,500 43 20,400 18 6,000 5 2,700 2 100 0
Average 7,300 9,900 4,080 1,200 540 20
Cyc Date (7) SP3 % Total
======== ========== =========
12/01/1998 300 1 55,000
12/08/1998 500 2 29,000
12/15/1998 0 0 32,000
12/22/1998 0 0 0
12/29/1998 0 0 0
Total 800 1 116,000
Average 160 23,200
Daily Workout [257] for Tuesday, December 1, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,500 6:30 PM 3 x 500 on 7:20 w-up/2choice-1IM REC S MIX 1:28
1,500 6:53 PM 5 x 100 on 1:30 uw-R-bk-L-uw dolphin } 2x EN1 K FIN 1:30
5 x 50 on :50 1set/Rstk,2set/Lstk } EN1 D FIN 1:40
brs,R-F-L alt by1stk }
400 7:18 PM 16 x 25 on :30 Butterfly/4xUW,5xfa. EN2 S FIN 2:00
100 7:27 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
AI/100dive fr!
2,000 7:30 PM 6 x 100 on 1:30 Free } 1x EN1 S FR 1:30
1 x 200 on 2:45 Free } EN1 S FR 1:23
4 x 100 on 1:20 Free } EN1 S FR 1:20
2 x 400 on 5:15 Free } EN1 S FR 1:19
100 7:59 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 8:02 PM 2 x 400 on 5:00 Free/dps } 1x EN2 P PAD 1:15
4 x 100 on 1:15 Free/50ez-50fast } EN2 P PAD 1:15
1 x 200 on 3:00 Backstroke/ez } REC P BK 1:30
6 x 100 on 1:15 Free/1-4des,5ez,6fa. } EN2 P PAD 1:15
400 8:29 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:36 PM Finish time. Total: 8,000 meters. Stress Value = 87
Daily Workout [258] for Wednesday, December 2, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,500 6:30 PM 1 x 300 on 4:30 Warm-up } 3x REC S CHO 1:30
2 x 100 on 1:30 1t,IM/2t,IM rev. } EN1 S IM 1:30
1,000 6:54 PM 1 x 150 on 2:20 Breast/pad,fin } 4x EN1 D FIN 1:33
4 x 25 on :30 Breast/head up pull } EN1 D FIN 2:00
900 7:13 PM 1 x 200 on 3:30 Breast/board kick } 3x EN1 K BR 1:45
4 x 25 on :30 Breast/dps~des. } EN1 S BR 2:00
Ai/200fr dive! }
2,000 7:31 PM 6 x 100 on 1:15 Free/EN2 } 1x EN2 S FR 1:15
1 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30
6 x 100 on 1:13 Free/EN2~des. } EN2 S FR 1:13
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
6 x 100 on 1:11 Free/EN3 fast! } EN3 S FR 1:11
100 7:58 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 8:01 PM 2 x 400 on 4:50 Free/bld-up } 1x EN2 P PAD 1:13
4 x 100 on 1:15 Free/1,3,5fa-2,4ez } EN2 P PAD 1:15
1 x 200 on 3:00 Backstroke/ez } REC P PAD 1:30
6 x 100 on 1:10 Free/fast! } EN3 P PAD 1:10
500 8:27 PM 2 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
8:35 PM Finish time. Total: 8,000 meters. Stress Value = 160
Daily Workout [259] for Thursday, December 3, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,500 5:45 PM 4 x 100 on 1:30 Warm-up } 3x REC S CHO 1:30
4 x 25 on :30 drill IM } REC D IM 2:00
2,000 6:10 PM 4 x 500 on 6:30 400fr,p30/100bk,ez EN1 P PAD 1:18
100 6:37 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,500 6:40 PM 4 x 400 on 5:30 Free/HR165 } 1x EN2 S FR 1:23
1 x 100 on 1:40 Backstroke/ez } EN1 S BK 1:40
4 x 200 on 3:00 Free/HR165&time up } EN2 S FR 1:30
100 7:17 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:20 PM 10 x 100 on 1:45 1~4board,k des/5ez s EN1 K FR 1:45
1,500 7:39 PM 4 x 50 on :45 IM drill/Z-fin } 3x EN1 D FIN 1:30
1 x 300 on 4:45 side kick/Z-fin } EN1 K FIN 1:35
1,000 8:04 PM 1 x 1000 on 15:00 kick choice/Y-fin EN1 K FIN 1:30
4x25 uw,no brs K/mix
300 8:20 PM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:25 PM Finish time. Total: 10,000 meters. Stress Value = 114
Daily Workout [260] for Friday, December 4, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 6:30 PM 1 x 1000 on 14:00 Warm-up REC S CHO 1:24
2,100 6:45 PM 1 x 100 on 1:30 Backstroke } 3x EN1 P PAD 1:30
12 x 50 on :45 Fr/des,by3t-hyp3/25 } EN2 P PAD 1:30
1,000 7:18 PM 5 x 200 on 3:15 drl/IM&IMorder EN1 D FIN 1:38
100 7:36 PM 1 x 100 on 2:00 SP3&ez swim SP3 S CHO 2:00
1,000 7:39 PM 20 x 50 on 1:00 IM by5t fast! SP1 S IM 2:00
400 8:00 PM 4 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
2,100 8:07 PM 3 x 200 on 2:30 Free/Red-10 speed } 3x EN2 S FR 1:15
1 x 100 on 1:45 Backstroke/recovery } REC S BK 1:45
300 8:36 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:41 PM Finish time. Total: 8,000 meters. Stress Value = 186
Daily Workout [261] for Sunday, December 6, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
500 8:00 AM 1 x 500 on 7:00 Warm-up REC S CHO 1:24
1,000 8:08 AM 1 x 100 on 1:30 Free } 1x EN1 S FR 1:30
1 x 200 on 3:00 Free-backstroke } EN1 S MIX 1:30
1 x 300 on 4:30 Back-br-fr } EN1 S MIX 1:30
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
2,000 8:24 AM 5 x 400 on 6:00 Backstroke des. EN2 P BK 1:30
100 8:55 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 8:58 AM 3 x 500 on 8:00 IM-side-Fr/by1 Z-fin EN1 K MIX 1:36
500 9:23 AM 10 x 50 on :55 Free/board kick des EN2 K FR 1:50
100 9:34 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 9:37 AM 1 x 500 on 6:40 Free } 1x EN1 S FR 1:20
2 x 100 on 1:30 Freestyle } EN2 S FR 1:30
1 x 300 on 4:00 Free } EN1 S FR 1:20
3 x 100 on 1:30 Freestyle } EN2 S FR 1:30
1 x 200 on 2:40 Free } EN1 S FR 1:20
5 x 100 on 1:30 Freestyle } EN2 S FR 1:30
300 10:07 AM 6 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
10:13 AM Finish time. Total: 8,000 meters. Stress Value = 116
Daily Workout [262] for Sunday, December 6, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,000 4:40 PM 1 x 1000 on 15:00 Warm-up REC S CHO 1:30
300 4:56 PM 1 x 100 on 2:00 Z-fin/up } 1x EN1 D FIN 2:00
8 x 25 on :40 Butterfly,sprint } SP3 S FIN 2:40
400 5:05 PM 4 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
200 5:12 PM 2 x 100 on 2:00 Free/pace&ez EN3 S FR 2:00
1,000 5:17 PM 5 x 200 on 3:30 Free/fast! your EN3 EN3 S FR 1:45
400 5:36 PM 4 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
1,000 5:43 PM 20 x 50 on :45 Free/3xdps,5xsub EN1 P FR 1:30
500 5:59 PM 5 x 100 on 1:45 Free/KRLS by25 REC D FR 1:45
200 6:09 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
6:12 PM Finish time. Total: 5,000 meters. Stress Value = 100
Daily Workout [263] for Monday, December 7, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
900 5:45 PM 3 x 300 on 4:30 Warm-up REC S CHO 1:30
1,000 6:00 PM 1 x 200 on 3:30 Kick drill } 2x EN1 D FIN 1:45
2 x 150 on 2:15 IM&your stk/stk drl } EN1 D FIN 1:30
100 6:17 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 6:20 PM 1 x 1000 on 15:00 Free/pad,pv 400-1/7 EN1 P FR 1:30
400 6:36 PM 4 x 50 on 1:00 Free/pace } 1x EN3 S FR 2:00
1 x 200 on 4:00 Recovery/swim-down } REC S CHO 2:00
800 6:45 PM 16 x 50 on :40 Free/fast! EN3 S FR 1:20
200 6:57 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
1,500 7:01 PM 1 x 200 on 3:30 Breaststroke } 3x EN1 K BR 1:45
4 x 25 on :30 Breaststroke } REC D BR 2:00
4 x 50 on 1:00 Breaststroke,dps~des } EN1 S BR 2:00
100 7:31 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 7:34 PM 4 x 25 on :30 Butterfly } 2x EN1 S FLY 2:00
4 x 50 on :45 Backstroke } EN1 S BK 1:30
1 x 200 on 3:15 Breaststroke } EN1 S BR 1:38
3 x 100 on 1:20 Freestyle } EN1 S FR 1:20
400 8:00 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
8:07 PM Finish time. Total: 8,000 meters. Stress Value = 119
Daily Workout [264] for Tuesday, December 8, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================= === = === ====
5,000 5:40 PM 1 x 5000 on 90:00 Your choice EN1 S CHO 1:48
7:10 PM Finish time. Total: 5,000 meters. Stress Value = 55
Daily Workout [265] for Wednesday, December 9, 1998
Senior IM'ers Group [1,7]
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
1,600 6:46 PM 3 x 100 on 1:15 Free } 4x EN1 P FR 1:15
4 x 25 on :30 Individual Medley } EN2 P IM 2:00
900 7:10 PM 3 x 300 on 4:30 Kick your choice EN1 K FIN 1:30
200 7:25 PM 8 x 25 on :40 Individual Med.by2t SP3 S FIN 2:40
200 7:32 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
1,000 7:37 PM 5 x 200 on 3:30 Individual Medley EN3 S IM 1:45
FAST! HR180~190
400 7:56 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
2,400 8:03 PM 4 x 100 on 1:15 Free } 3x EN1 S FR 1:15
4 x 50 on :45 Backstroke/1-4des } EN2 S BK 1:30
1 x 200 on 3:00 Recovery/swim-down } REC S CHO 1:30
300 8:37 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:42 PM Finish time. Total: 8,000 meters. Stress Value = 133
Daily Workout [266] for Thursday, December 10, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,600 5:45 PM 4 x 400 on 6:30 SKPS/w-up,cho&IM REC D MIX 1:38
200 6:12 PM 8 x 25 on :45 Dash swim! choice SP3 S CHO 3:00
2,000 6:19 PM 4 x 25 on :30 IM ord.by1set,S1-fa } 4x EN1 P IM 2:00
4 x 100 on 1:20 Free,dps-3/25brs. } EN1 P FR 1:20
100 6:50 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 6:53 PM 10 x 100 on 1:45 ~3cho~7Br~10Fr Kick EN1 K MIX 1:45
1,000 7:12 PM 20 x 50 on :55 Free/drill ~5Taisoku EN1 D FIN 1:50
~10sideK&stk~15H-up
~20swim dps~sub
100 7:32 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,700 7:35 PM 1 x 300 on 4:30 Free-Bk by150 } 1x REC S FRB 1:30
4 x 100 on 1:30 Free/high position } EN1 S FR 1:30
1 x 300 on 3:00 Free-bk by100 } REC S FRB 1:00
4 x 100 on 1:30 Free/high elbow stk } EN1 S FR 1:30
1 x 300 on 4:30 Free-bk by50 } EN1 S FRB 1:30
300 8:00 PM 3 x 100 on 1:45 Recovery/swim-down REC S CHO 1:45
8:06 PM Finish time. Total: 8,000 meters. Stress Value = 65
Daily Workout [267] for Friday, December 11, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
3,000 6:30 PM 1 x 3000 on 60:00 Warm-up&rest REC S CHO 2:00
100 7:31 PM 4 x 25 on 3:00 DIVE! max IM order SP3 S IM 12:00
500 7:44 PM 1 x 500 on 10:00 Recovery/swim-down REC S CHO 2:00
400 7:55 PM 8 x 50 on 1:00 Your Stroke/fast! SP1 S STK 2:00
1,000 8:04 PM 1 x 1000 on 15:00 Recovery/swim-down REC S CHO 1:30
8:19 PM Finish time. Total: 5,000 meters. Stress Value = 40
Daily Workout [268] for Saturday, December 12, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
3,000 9:00 AM 1 x 3000 on 60:00 Warm-up&your choice REC S CHO 2:00
10:00 AM Finish time. Total: 3,000 meters. Stress Value = 0
Daily Workout [269] for Tuesday, December 15, 1998
Senior IM'ers Group [1,7]
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 Free/Bk/Im by1set } 4x REC S MIX 1:30
1,000 6:55 PM 5 x 200 on 3:15 Kick/100side-100onB, EN1 K FIN 1:38
500 7:13 PM 1 x 500 on 7:30 Kick/dolphin mix EN1 K FIN 1:30
450 7:22 PM 1 x 50 on 1:00 Butterfly/dirll-Fin } 3x REC D FLY 2:00
4 x 25 on :40 Butterfly/Fast-fin } SP1 S FLY 2:40
400 7:34 PM 1 x 400 on 6:00 Butterfly straight EN2 S FLY 1:30
100 7:41 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 7:44 PM 4 x 400 on 5:15 Free/pad-pv des 1/5b EN2 P PAD 1:19
1,650 8:06 PM 5 x 100 on 1:15 Free } 3x EN2 S FR 1:15
2 x 25 on :30 Free/dps under10stk } REC D FR 2:00
200 8:29 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:32 PM Finish time. Total: 7,500 meters. Stress Value = 120
Daily Workout [270] for Wednesday, December 16, 1998
Senior IM'ers Group [1,7]
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 200cho-300IM(25dr50s REC S MIX 1:30
1,000 6:46 PM 10 x 100 on 1:45 3Fr-des,1cho,1br alt EN1 K MIX 1:45
1,000 7:05 PM 3 x 100 on 1:40 side flutter k } 2x EN1 K FIN 1:40
4 x 50 on :45 Free board k/fast } EN2 K FIN 1:30
500 7:22 PM 5 x 100 on 1:30 Backstroke EN2 S BK 1:30
100 7:31 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 7:34 PM 8 x 50 on :40 Free/1set fast Ave. } 4x EN3 S FR 1:20
2s,3fa1ez/3s,2fa1ez }
4s,1ez1fa/ave~setDES }
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
500 8:05 PM 10 x 50 on :45 Backstroke EN2 S BK 1:30
1,000 8:14 PM 1 x 1000 on 15:00 Free/Long pad,pv 1/7 EN1 P FR 1:30
200 8:30 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:33 PM Finish time. Total: 7,300 meters. Stress Value = 165
Daily Workout [271] for Thursday, December 17, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,200 5:45 PM 4 x 300 on 3:00 Free-IM-Bk-choice REC S MIX 1:00
2,000 5:58 PM 1 x 300 on 4:15 Fr1/3-4-5-6-7brs by1 } 5x EN1 P FR 1:25
1 x 100 on 1:45 Backstroke } REC P BK 1:45
1,000 6:29 PM 1 x 1000 on 15:00 kick/side,u.w,HupMIX EN1 K FIN 1:30
1,000 6:45 PM 3 x 100 on 1:45 Breaststroke/kick } 2x EN1 K BR 1:45
8 x 25 on :30 Breaststroke/kickDRL } REC D BR 2:00
1,000 7:05 PM 20 x 50 on :55 Breast/dps-sub1-5alt EN1 S BR 1:50
100 7:25 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 7:28 PM 1 x 100 on 1:30 Individual Medley } 2x EN1 S IM 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
100 7:47 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 7:50 PM 8 x 100 on 1:30 Fr/HR-stk-time check } 2x EN1 S FR 1:30
8 x 25 on :30 Free/1xEZ,2xNO BRS } EN1 S FR 2:00
400 8:23 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:29 PM Finish time. Total: 10,000 meters. Stress Value = 80
Daily Workout [272] for Friday, December 18, 1998
Senior IM'ers Group [1,7]
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
2,400 6:46 PM 4 x 100 on 1:30 Free } 4x EN1 S FR 1:30
4 x 50 on :50 IM order drill } EN1 D IM 1:40
400 7:25 PM 8 x 50 on :50 EZ-speed play free EN2 S FR 1:40
100 7:33 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 7:37 PM 20 x 50 on 1:00 Free/fast!!! SP1 S FR 2:00
400 7:58 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
600 8:06 PM 1 x 600 on 9:00 pull your choice REC P CHO 1:30
600 8:16 PM 1 x 600 on 9:00 kick your choice REC K CHO 1:30
200 8:26 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
100 8:30 PM 1 x 100 on 2:00 Dive max!!! SP2 S FR 2:00
400 8:33 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
8:40 PM Finish time. Total: 7,200 meters. Stress Value = 134
Daily Workout [275] for Thursday, December 24, 1998
Senior Middle Distance Group [1,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================= === = === ====
1,200 4:00 PM 3 x 400 on 6:00 cho-fr,bk-IM REC S MIX 1:30
1,500 4:19 PM 1 x 400 on 6:00 Free-hypo1/5~1/7 } 3x EN1 P FR 1:30
4 x 25 on :30 Your Stroke } EN2 P STK 2:00
50 4:44 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
400 4:46 PM 1 x 400 on 8:00 Free EN1 K FR 2:00
600 4:55 PM 12 x 50 on :55 IM-stk-fr by4t EN1 K MIX 1:50
50 5:07 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,200 5:09 PM 4 x 100 on 1:30 Free/1set-HR140 } 3x EN1 S FR 1:30
2set-HR150 }
3set-HR160 }
400 5:28 PM 1 x 400 on 7:00 100ez-200IMdrl-100ez REC D CHO 1:45
5:35 PM Finish time. Total: 5,400 meters. Stress Value = 44
Daily Workout [273] for Friday, December 25, 1998
Senior Middle Distance Group [1,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,500 9:30 AM 3 x 100 on 1:30 w-up } 3x REC S CHO 1:30
4 x 50 on :50 IM/drill } REC D IM 1:40
1,000 9:55 AM 10 x 100 on 1:30 2Fr-1Bk 3alt&cho EN1 P FRB 1:30
900 10:11 AM 4 x 25 on :30 Individual Medley } 3x EN1 P IM 2:00
1 x 200 on 3:00 Free/bld-up } EN2 P FR 1:30
100 10:27 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 10:31 AM 10 x 100 on 1:45 2Fr-1IM 3alt&cho EN1 K FRM 1:45
500 10:50 AM 10 x 50 on 1:00 Drill your stk REC D STK 2:00
1,500 11:01 AM 1 x 100 on 1:40 Individual Medley } 1x EN1 S IM 1:40
1 x 200 on 3:00 Freestyle } EN2 S FR 1:30
1 x 300 on 5:00 Individual Medley } EN1 S IM 1:40
1 x 400 on 6:00 Freestyle } EN2 S FR 1:30
10 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
3.6.9t/10M sprint }
11:27 AM Finish time. Total: 6,500 meters. Stress Value = 56
Daily Workout [274] for Friday, December 25, 1998
Senior Middle Distance Group [1,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
500 3:40 PM 1 x 500 on 7:30 w-up/100cho-25IMdrl REC S CHO 1:30
1,000 3:49 PM 10 x 100 on 1:25 1xfr-1:20/2xbk-1:30 EN2 S FRB 1:25
1,800 4:05 PM 4 x 100 on 1:30 Free/dps 12~14stk/25 } 3x EN1 P FR 1:30
4 x 50 on :45 Your Stroke/1-4des } EN2 P STK 1:30
500 4:33 PM 10 x 50 on :55 side kick&stk by25 REC D STK 1:50
100 4:44 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
2,000 4:48 PM 4 x 100 on 1:20 Free/25ez-75fa } 2x EN2 S FR 1:20
4 x 50 on :45 Your Stroke/fast! } EN3 S STK 1:30
1 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30
1 x 200 on 3:00 Free/fast! } EN3 S FR 1:30
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
500 5:19 PM 1 x 500 on 8:00 kick drill choice REC K CHO 1:36
300 5:28 PM 12 x 25 on :45 stk/3drill,1swim fa SP3 S STK 3:00
300 5:38 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
5:43 PM Finish time. Total: 7,000 meters. Stress Value = 132
Daily Workout [276] for Saturday, December 26, 1998
Senior Middle Distance Group [1,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,000 9:30 AM 1 x 1000 on 15:00 100cho-100IM-50drlx4 REC S CHO 1:30
1,000 9:46 AM 1 x 100 on 1:30 Individual Medley } 1x EN1 S IM 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
100 10:02 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 10:05 AM 8 x 100 on 1:25 Freestyle } 1x EN1 S FR 1:25
4 x 25 on :30 Backstroke } REC S BK 2:00
3 x 200 on 2:40 Freestyle } EN1 S FR 1:20
4 x 25 on :30 Backstroke } REC S BK 2:00
1 x 400 on 5:00 Freestyle } EN1 S FR 1:15
100 10:35 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
400 10:38 AM 8 x 50 on :55 STK/krls by2t drill REC D STK 1:50
400 10:47 AM 1 x 400 on 6:30 Recovery/swim-down REC S CHO 1:38
10:54 AM Finish time. Total: 5,000 meters. Stress Value = 31
Daily Workout [277] for Saturday, December 26, 1998
Senior Middle Distance Group [1,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,500 3:30 PM 1 x 200 on 3:00 w-up/choice } 3x REC S CHO 1:30
3 x 100 on 1:35 IM-Rev-IM by1t } EN1 S IM 1:35
100 3:55 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
3,000 3:59 PM 10 x 25 on :30 Stk/5dps-3sub-2fast } 1x EN2 S STK 2:00
5 x 100 on 1:15 Free/ } EN2 S FR 1:15
5 x 50 on 1:00 Stk/1~5des } EN2 S STK 2:00
5 x 100 on 1:20 Free/4ez-1fast } EN2 S FR 1:20
2 x 125 on 2:00 Stk/bld-up by25m } EN2 S STK 1:36
5 x 100 on 1:25 Free/3ez-2fast } EN2 S FR 1:25
1 x 250 on 4:00 Stk/ez } EN1 S STK 1:36
5 x 100 on 1:30 Free/2ez-3fast } EN3 S FR 1:30
100 4:46 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,600 4:50 PM 4 x 400 on 5:45 Free/200hyp-100fa-ez EN2 P FR 1:26
100 5:14 PM 4 x 25 on :40 scull&ez swim REC D CHO 2:40
1,000 5:18 PM 1 x 1000 on 18:00 kick choice/400, EN1 K CHO 1:48
300,200,HR check&des
100 5:37 PM 4 x 25 on :40 1ezS/2.3UW,kick/4ez SP3 K CHO 2:40
200 5:41 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
5:45 PM Finish time. Total: 7,700 meters. Stress Value = 146
Daily Workout [278] for Sunday, December 27, 1998
Senior Middle Distance Group [1,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,500 9:30 AM 3 x 500 on 7:30 400fr&100cho,IM,Bk REC S MIX 1:30
1,000 9:54 AM 1 x 50 on :50 IM order by1t } 4x EN1 P IM 1:40
1 x 200 on 2:50 Free,hypo 1/5~8 by1t } EN1 P FR 1:25
100 10:10 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 10:13 AM 1 x 75 on 1:20 IM order/kick drill } 4x REC D IM 1:47
1 x 75 on 1:20 IM order/stk drill } EN1 D IM 1:47
4 x 25 on :30 IM oder/swim des } EN2 S IM 2:00
Fly,Bk,Br,Fr by1set }
100 10:33 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
2,000 10:37 AM 1 x 100 on 1:40 Butterfly } 1x EN1 S FLY 1:40
1 x 400 on 5:20 Free } EN1 S FR 1:20
1 x 200 on 3:00 Backstroke } EN1 S BK 1:30
1 x 300 on 4:00 Free } EN1 S FR 1:20
1 x 300 on 5:00 Breaststroke } EN1 S BR 1:40
1 x 200 on 2:40 Free } EN1 S FR 1:20
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1 x 100 on 1:20 Free } EN1 S FR 1:20
100 11:07 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 11:10 AM 1 x 1000 on 15:00 Your choice/swm&rest REC S CHO 1:30
200 11:26 AM 1 x 200 on 3:30 Recovery/swim-down REC S CHO 1:45
11:30 AM Finish time. Total: 7,000 meters. Stress Value = 45
Daily Workout [279] for Sunday, December 27, 1998
Senior Middle Distance Group [1,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,500 3:30 PM 1 x 500 on 7:30 w-up/your choice } 1x REC S CHO 1:30
12 x 50 on :50 IM by3t/Stk-k&swim25 } EN1 S IM 1:40
4 x 100 on 1:20 Free/1~4des } EN2 S FR 1:20
300 3:54 PM 6 x 50 on 1:30 Stk/point speed SP3 S STK 3:00
start,turn,last by2t
200 4:04 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
2,200 4:10 PM 8 x 100 on 1:30 Stk/1ez-3fast alt } 1x EN3 S STK 1:30
4 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
6 x 100 on 2:00 Stk/des HR170~180 } SP1 S STK 2:00
4 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
4 x 100 on 2:30 Stk/fast! HR180~max } SP1 S STK 2:30
500 4:53 PM 10 x 50 on :50 Recovery/swim-down REC S CHO 1:40
900 5:03 PM 6 x 25 on :30 1t sprint/2~6drill } 3x SP3 S STK 2:00
3 x 50 on 1:00 SUB/time+stk check } EN2 S STK 2:00
400 5:22 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
5:29 PM Finish time. Total: 6,000 meters. Stress Value = 199
Daily Workout [280] for Monday, December 28, 1998
Senior Middle Distance Group [1,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
1,200 9:30 AM 3 x 400 on 6:00 w-up/300swm-100drl REC S CHO 1:30
625 9:49 AM 5 x 125 on 2:00 IM/100IM&25rec,order EN1 S IM 1:36
75 10:00 AM 1 x 75 on 1:30 Recovery/swim-down REC S CHO 2:00
200 10:03 AM 8 x 25 on :40 Stk/1xUW max-2xez SP3 K STK 2:40
200 10:10 AM 8 x 25 on :30 Stk/10m max tempo! SP3 P STK 2:00
200 10:15 AM 8 x 25 on :40 Stk/1x25,20,15,10max SP3 S STK 2:40
2xdps forming
100 10:22 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 10:25 AM 10 x 100 on 1:20 Free EN1 P FR 1:20
1,000 10:40 AM 10 x 100 on 1:45 Free EN1 K FR 1:45
100 10:59 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
600 11:02 AM 6 x 100 on 1:14 Free EN1 S FR 1:14
700 11:11 AM 7 x 100 on 1:16 Free EN1 S FR 1:16
800 11:21 AM 8 x 100 on 1:18 Free EN1 S FR 1:18
200 11:33 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
11:37 AM Finish time. Total: 7,000 meters. Stress Value = 78
Daily Workout [281] for Monday, December 28, 1998
Senior Middle Distance Group [1,2]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,125 3:30 PM 15 x 75 on 1:10 2tfr,1tfly-bk-brby25 REC S IM 1:33
75 3:49 PM 3 x 25 on 1:00 Max sprint SP3 S STK 4:00
300 3:53 PM 1 x 300 on 4:30 Recovery/swim-down REC S CHO 1:30
1,000 3:59 PM 1 x 100 on 1:40 drill IMorder by1set } 4x REC D IM 1:40
6 x 25 on :30 drl STK/krls by1st } EN1 D STK 2:00
800 4:19 PM 16 x 50 on :45 Stk/point form EN1 S STK 1:30
200 4:32 PM 4 x 50 on 1:00 Stk/sub. EN3 S STK 2:00
500 4:37 PM 5 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
2,000 4:46 PM 10 x 200 on 2:30 Free/3xHR 180 EN2 S FR 1:15
women/8x200 2:45
500 5:12 PM 10 x 50 on 1:00 forming&recovery REC S CHO 2:00
5:22 PM Finish time. Total: 6,500 meters. Stress Value = 76