Energy Analysis - Yardage Totals
Total Meters Every 7 days for Senior IM'ers Group [1,7]
Sunday 03/01/1998 through Tuesday 03/31/1998
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 %
======== ========== ========== ========== ========== ========== ==========
03/01/1998 17,550 42 11,900 29 8,400 20 1,400 3 1,600 4 300 1
03/08/1998 16,875 31 16,700 31 12,200 23 4,900 9 2,500 5 50 0
03/15/1998 19,750 42 12,400 26 12,050 25 1,300 3 1,100 2 300 1
03/22/1998 18,625 61 7,400 24 3,650 12 0 0 200 1 0 0
03/29/1998 6,000 94 0 0 0 0 0 0 0 0 300 5
Total 78,800 44 48,400 27 36,300 20 7,600 4 5,400 3 950 1
Average 15,760 9,680 7,260 1,520 1,080 190
Cyc Date (7) SP3 % Total
======== ========== =========
03/01/1998 350 1 41,500
03/08/1998 475 1 53,700
03/15/1998 600 1 47,500
03/22/1998 425 1 30,300
03/29/1998 100 2 6,400
Total 1,950 1 179,400
Average 390 35,880
Daily Workout [81] for Sunday, March 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 9:00 AM 1 x 1500 on 30:00 w-up/ken-shitunai REC S CHO 2:00
500 9:31 AM 1 x 500 on 30:00 Free-bk REC S FRB 6:00
200 10:02 AM 1 x 200 on 5:00 Backstroke SP2 S BK 2:30
400 10:08 AM 4 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
100 10:17 AM 1 x 100 on 2:00 Backstroke SP2 S BK 2:00
400 10:20 AM 4 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
10:28 AM Finish time. Total: 3,100 meters. Stress Value = 33
Daily Workout [82] for Monday, March 2, 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 4 x 100 on 1:30 W-up/your choice } 2x REC S CHO 1:30
4 x 25 on :30 IM-drl/1set-k,2s-stk } REC D IM 2:00
1,000 6:47 PM 5 x 200 on 2:45 Free175-bk25jog REC P FRB 1:23
1,000 7:02 PM 1 x 500 on 8:00 side kick your cho. } 1x EN1 K FIN 1:36
10 x 50 on :55 Kick your cho.on bo. } EN1 K CHO 1:50
100 7:21 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:24 PM 10 x 100 on 1:20 Free/75dps-25no brs. EN1 P FR 1:20
1,500 7:39 PM 4 x 50 on :45 dps-des.30stk/50m } 3x EN1 S FR 1:30
4 x 25 on :30 Free/side stk. } REC D FR 2:00
1 x 200 on 3:00 Recovery/swim-down } REC S FR 1:30
400 8:04 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
8:11 PM Finish time. Total: 6,000 meters. Stress Value = 29
Daily Workout [83] for Tuesday, March 3, 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 W-up/800swm-200drl REC S CHO 1:30
2,000 6:46 PM 1 x 200 on 3:00 Individual Medley } 2x EN1 P IM 1:30
6 x 50 on :45 Backstroke } REC P BK 1:30
5 x 100 on 1:20 Freestyle } EN1 P FR 1:20
500 7:16 PM 10 x 50 on :50 Kick your cho.on bo. EN1 K CHO 1:40
1,000 7:26 PM 1 x 200 on 3:00 side kick your cho. } 2x EN1 K FIN 1:30
4 x 50 on :45 u/w k-back k by12.5m } EN1 K FIN 1:30
1 x 100 on 1:30 stk/side-dps-swm bld } EN1 D FIN 1:30
1,000 7:42 PM 10 x 100 on 1:25 Backstroke or fr mix REC S FRB 1:25
100 7:58 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 8:01 PM 8 x 50 on :45 Your Stroke } 2x EN1 S STK 1:30
1 x 200 on 3:00 Individual Medley } REC S IM 1:30
2 x 100 on 1:20 Freestyle } EN2 S FR 1:20
300 8:26 PM 1 x 300 on 4:00 Recovery/swim-down REC S CHO 1:20
8:30 PM Finish time. Total: 7,500 meters. Stress Value = 50
Daily Workout [84] for Wednesday, March 4, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,200 6:45 PM 12 x 100 on 1:30 Warm-up/3cho-1IM REC S FR 1:30
1,500 7:04 PM 10 x 50 on :45 Breaststroke-Free25 } 1x EN1 P PAD 1:30
10 x 50 on :40 Freestyle 3/25brs. } EN2 P PAD 1:20
10 x 50 on :45 Freestyle fast } EN3 P PAD 1:30
100 7:27 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:30 PM 10 x 100 on 1:45 Breast or Free on b. EN2 K BR 1:45
500 7:49 PM 1 x 500 on 7:00 Kick side-bk-choice EN1 K FIN 1:24
1,000 7:57 PM 20 x 50 on :45 Breaststroke 1-4des EN2 S BR 1:30
1,500 8:13 PM 5 x 100 on 1:15 Free/M setdes,D fast } 3x EN2 S FR 1:15
200 8:33 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:36 PM Finish time. Total: 7,000 meters. Stress Value = 132
Daily Workout [85] for Thursday, March 5, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,200 6:35 AM 3 x 400 on 6:00 Warm-up/cho-bk-Im REC S MIX 1:30
1,500 6:54 AM 4 x 100 on 1:20 Freestyle/75ez-25bld } 3x EN2 P FR 1:20
4 x 25 on :30 Butterfly/fast 1/2b } EN2 P FLY 2:00
600 7:17 AM 12 x 50 on :50 Kick your choice EN1 K CHO 1:40
400 7:28 AM 1 x 400 on 7:00 side-bk-u/w-bk dolf. EN1 K FLY 1:45
300 7:36 AM 1 x 25 on :30 Butterfly } 3x SP3 S FLY 2:00
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
1 x 25 on 1:00 Butterfly u/w kick } SP3 K FLY 4:00
200 7:45 AM 8 x 25 on 1:30 Surgical tubing SP3 D SUR 6:00
300 7:58 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:03 AM Finish time. Total: 4,500 meters. Stress Value = 59
Daily Workout [86] for Thursday, March 5, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,200 6:30 PM 3 x 400 on 6:15 Fr-bk/IMrev.drl/IM REC S MIX 1:34
1,200 6:50 PM 4 x 25 on :30 Free/head up s fast } 3x EN3 D FIN 2:00
4 x 50 on :45 Free/k-drl"position" } EN1 D FIN 1:30
1 x 100 on 1:30 Free/side stk"line" } EN1 D FIN 1:30
1,600 7:11 PM 4 x 400 on 5:10 Free 3/25b point frm EN2 P PAD 1:18
400 7:33 PM 4 x 100 on 1:30 Backstroke75&choice REC P BK 1:30
1,800 7:40 PM 4 x 100 on 1:20 Free/sub } 1x EN2 S FR 1:20
5 x 100 on 1:30 Free/ez } REC S FR 1:30
3 x 100 on 1:10 Free/fast } EN3 S FR 1:10
6 x 100 on 1:40 Free/dps } REC S FR 1:40
200 8:08 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:11 PM Finish time. Total: 6,400 meters. Stress Value = 94
Daily Workout [87] for Friday, March 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 6:30 PM 1 x 1000 on 14:00 Warm-up/your choice REC S CHO 1:24
500 6:45 PM 5 x 100 on 1:40 25fast stk/75choice EN2 S STK 1:40
1,900 6:55 PM 8 x 50 on 1:00 Butterfly or Free } 1x SP1 S FLY 2:00
2 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
8 x 50 on 1:00 Backstroke or Free } SP1 S BK 2:00
2 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
8 x 50 on 1:00 Breaststroke or Free } SP1 S BR 2:00
2 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
8 x 50 on 1:00 Freestyle } SP1 S FR 2:00
400 7:34 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
1,500 7:42 PM 3 x 500 on 7:30 Free/s.ply-2/25b-ez EN1 P PAD 1:30
1,200 8:06 PM 4 x 25 on :30 Free/head up s fast } 3x EN3 D FIN 2:00
4 x 50 on :45 Free/k-drl"position" } EN1 D FIN 1:30
1 x 100 on 1:30 Free/side stk"line" } EN1 D FIN 1:30
300 8:27 PM 3 x 100 on 1:40 Freestyle/HR 150keep EN1 S FR 1:40
200 8:33 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:36 PM Finish time. Total: 7,000 meters. Stress Value = 201
Daily Workout [88] for Sunday, March 8, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 7:30 AM 1 x 1000 on 15:00 Warm-up/800ch-200drl REC S CHO 1:30
1,000 7:46 AM 10 x 100 on 1:40 IM-IMorder-fr alt EN1 P IM 1:40
1,300 8:04 AM 1 x 500 on 7:30 Butterfly } 1x EN2 P FLY 1:30
16 x 25 on :30 u/wk&swm by 12.5 4xH } EN2 K FLY 2:00
2 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
3 x 100 on 2:00 Descend 1-3 stroke } EN3 S FLY 2:00
100 8:29 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 8:32 AM 1 x 400 on 5:00 Freestyle } 1x EN2 P FR 1:15
4 x 100 on 1:20 Freestyle } EN2 P FR 1:20
1 x 400 on 6:00 Freestyle } REC P FR 1:30
4 x 100 on 1:10 Freestyle } EN3 P FR 1:10
1,200 8:54 AM 3 x 400 on 7:00 IMgk-BR or fr-fr EN2 K MIX 1:45
100 9:16 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 9:19 AM 1 x 400 on 6:00 100Fly-100IM-200fr } 1x EN1 S MIX 1:30
1 x 400 on 6:00 100BK-300fr } EN1 S MIX 1:30
1 x 400 on 6:00 Free/bld up } EN2 S FR 1:30
500 9:38 AM 5 x 100 on 1:45 2drl-cho/3c-down REC D CHO 1:45
9:47 AM Finish time. Total: 8,000 meters. Stress Value = 139
Daily Workout [89] for Sunday, March 8, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
500 4:35 PM 1 x 500 on 7:30 Flow machin/w-up EN1 S CHO 1:30
750 4:44 PM 1 x 25 on :30 Sprint your stk } 3x SP3 S STK 2:00
4 x 50 on :45 Your Stroke } REC S STK 1:30
1 x 25 on 1:00 Recovery/swim-dps } REC S STK 4:00
1,000 4:59 PM 20 x 50 on :45 Your Stroke/spd-ply EN1 S STK 1:30
1,600 5:15 PM 4 x 100 on 1:15 Free/1-4des rest30" } 4x EN2 S FR 1:15
250 5:36 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
5:40 PM Finish time. Total: 4,100 meters. Stress Value = 55
Daily Workout [90] for Monday, March 9, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
500 6:45 AM 1 x 500 on 8:00 Warm-up REC S CHO 1:36
1,000 6:54 AM 1 x 400 on 6:00 Individual Medley } 1x EN1 P IM 1:30
3 x 200 on 3:00 100br/100fr } EN2 P MIX 1:30
1,000 7:10 AM 1 x 400 on 7:30 Individual Medley } 1x EN1 K IM 1:53
3 x 200 on 3:30 100bk/100br } EN2 K MIX 1:45
450 7:29 AM 9 x 50 on :50 dol-k/3k1p/dps-s 3t EN1 D BR 1:40
200 7:38 AM 1 x 25 on :30 Individual Medley } 4x SP3 S IM 2:00
1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00
800 7:45 AM 4 x 200 on 2:30 Freestyle 1-4des. EN3 S FR 1:15
250 7:56 AM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
8:00 AM Finish time. Total: 4,200 meters. Stress Value = 97
Daily Workout [91] for Monday, March 9, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
500 6:30 PM 1 x 500 on 7:30 Warm-up REC S CHO 1:30
1,400 6:39 PM 4 x 100 on 1:30 Backstroke } 1x EN1 P BK 1:30
8 x 50 on :50 Individual Medley 1t } EN1 P IM 1:40
3 x 200 on 2:30 Freestyle/1-3des } EN2 P FR 1:15
800 7:01 PM 4 x 200 on 3:30 50fast jog-150ez EN1 K IM 1:45
200 7:16 PM 4 x 50 on 1:30 your choice SP3 S CHO 3:00
3,500 7:23 PM 8 x 100 on 1:30 Butterfly des by2t } 1x EN3 S FLY 1:30
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
8 x 100 on 1:30 Backstroke 1ez-1fast } EN3 S BK 1:30
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
8 x 100 on 1:40 Breaststroke 2ez-2fa } EN3 S BR 1:40
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
8 x 100 on 1:20 Freestyle/fast! } EN3 S FR 1:20
100 8:18 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
300 8:21 PM 6 x 50 on 1:00 drill&swim HR140-150 EN1 D CHO 2:00
200 8:28 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:31 PM Finish time. Total: 7,000 meters. Stress Value = 254
Daily Workout [92] for Tuesday, March 10, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,200 6:30 PM 4 x 300 on 4:50 cho-bk-br-IM REC S MIX 1:37
1,000 6:51 PM 6 x 25 on :30 straight recovery } 2x REC D FR 2:00
1 x 100 on 1:45 high elbow R-L-swm } REC D FR 1:45
5 x 50 on :55 sidek-R-L-swm 12.5 } REC D FR 1:50
500 7:11 PM 10 x 50 on :45 Freestyle 2dps-1sub EN1 S FR 1:30
2,000 7:20 PM 1 x 800 on 12:00 Free stk check 3/25b } 1x EN1 P FR 1:30
4 x 100 on 1:50 Free/kick drl choice } EN1 K FR 1:50
8 x 50 on :50 kick&swm/kick bld } EN1 K FR 1:40
1 x 400 on 8:00 free-back your cho. } REC P FRB 2:00
100 7:55 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:58 PM 10 x 100 on 1:30 Free/s.ply 130-150 EN1 S FR 1:30
200 8:14 PM 1 x 200 on 4:00 IM drill/recovery REC D IM 2:00
8:18 PM Finish time. Total: 6,000 meters. Stress Value = 34
Daily Workout [93] for Wednesday, March 11, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,150 6:45 PM 1 x 500 on 7:30 your choice } 1x REC S CHO 1:30
4 x 25 on :25 Butterfly } EN1 S FLY 1:40
3 x 50 on :45 Backstroke } EN1 S BK 1:30
2 x 100 on 1:35 Breaststroke } EN1 S BR 1:35
1 x 200 on 2:40 Freestyle } EN1 S FR 1:20
1,000 7:04 PM 10 x 100 on 1:25 Your Stroke 50ez-fa. EN2 P STK 1:25
2,000 7:20 PM 1 x 400 on 7:00 drill your stk } 2x REC D STK 1:45
6 x 100 on 1:30 stk/dis170 mid160 } EN2 S STK 1:30
50 7:53 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
1,000 7:56 PM 1 x 1000 on 15:00 side300-Bk175-u/w25 EN1 K FR 1:30
1,200 8:12 PM 12 x 100 on 1:15 Freestyle des by3t EN2 P FR 1:15
200 8:28 PM 1 x 200 on 3:00 dash kick your cho. EN3 K CHO 1:30
400 8:32 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:39 PM Finish time. Total: 7,000 meters. Stress Value = 106
Daily Workout [94] for Thursday, March 12, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 6:35 AM 1 x 1000 on 16:00 w-up/swm-drl by200 REC D CHO 1:36
1,500 6:52 AM 3 x 100 on 1:15 Freestyle } 3x EN2 P FR 1:15
1 x 50 on 1:15 Recovery/swim-down } REC P STK 2:30
1 x 100 on 1:15 Your Stroke max! } SP1 P STK 1:15
1 x 50 on 1:15 Recovery/swim-down } REC S CHO 2:30
1,000 7:16 AM 3 x 50 on :45 Freestyle k on bo. } 4x EN2 K BR 1:30
1 x 25 on 1:00 Recovery/kick-down } REC K STK 4:00
1 x 50 on :45 u/w kick 50! } SP1 K STK 1:30
1 x 25 on 1:00 Recovery/kick-down } REC K CHO 4:00
100 7:37 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
200 7:41 AM 1 x 25 on 1:00 kick your stk } 2x EN2 K SUR 4:00
1 x 25 on 1:00 kick&swim max! } SP3 S SUR 4:00
1 x 25 on 1:00 Your Stroke } EN2 S SUR 4:00
1 x 25 on 1:00 swm/max tempo! } SP3 S SUR 4:00
600 7:50 AM 6 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
7:59 AM Finish time. Total: 4,400 meters. Stress Value = 84
Daily Workout [95] for Thursday, March 12, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
500 6:30 PM 1 x 500 on 7:00 w-up/your choice REC S CHO 1:24
2,000 6:38 PM 4 x 100 on 1:20 Freestyle 3/25brs. } 2x EN1 P FR 1:20
4 x 50 on :50 Individual Medley } EN1 P IM 1:40
4 x 25 on :30 Butterfly 12.5no brs } EN2 P FLY 2:00
1 x 300 on 5:00 200br-100fr } EN1 P BR 1:40
100 7:11 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
400 7:14 PM 1 x 400 on 7:00 Kick your choice EN1 K CHO 1:45
800 7:22 PM 4 x 25 on :30 u/w kick-side k alt } 2x EN1 K CHO 2:00
1 x 200 on 3:30 d.p.kick/1fly,2br } EN1 K MIX 1:45
4 x 25 on :40 sub/your choice } EN2 S CHO 2:40
1,000 7:40 PM 5 x 200 on 3:00 Individual Medley EN1 S IM 1:30
100 7:56 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 7:59 PM 6 x 25 on :30 straight recovery } 1x REC D FR 2:00
1 x 100 on 1:45 high elbow R-L-swm } REC D FR 1:45
5 x 50 on :55 side k-R-L-swm 12.5 } REC D FR 1:50
600 8:10 PM 12 x 50 on 1:00 forming your choice REC S CHO 2:00
8:22 PM Finish time. Total: 6,000 meters. Stress Value = 51
Daily Workout [96] for Friday, March 13, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
2,000 6:30 PM 1 x 2000 on 35:00 w-up/your choice REC S CHO 1:45
2,000 7:06 PM 20 x 100 on 2:00 Freestyle SP1 S FR 2:00
200 7:47 PM 1 x 200 on 4:00 Recovery/swim-down REC S BK 2:00
500 7:52 PM 10 x 50 on :45 Recovery/swim-down REC S CHO 1:30
1,000 8:01 PM 4 x 100 on 1:30 Freestyle 3/25b. } 1x EN1 P FR 1:30
4 x 50 on :50 Individual Medley } EN1 P IM 1:40
4 x 25 on :30 your choice 10m temp } EN2 P CHO 2:00
1 x 300 on 5:00 200br-100fr } EN1 P BR 1:40
100 8:19 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 8:22 PM 1 x 500 on 8:00 Kick your choice } 1x EN1 K CHO 1:36
12 x 25 on :30 Kick&Swim by12.5 } EN1 K CHO 2:00
50 8:37 PM 1 x 50 on 1:00 max! dive your cho. SP2 S CHO 2:00
350 8:39 PM 1 x 350 on 6:00 Recovery/swim-down REC S BR 1:43
8:45 PM Finish time. Total: 7,000 meters. Stress Value = 202
Daily Workout [97] for Sunday, March 15, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
2,000 7:30 AM 1 x 500 on 8:00 w-up/choice swim } 1x REC S CHO 1:36
1 x 500 on 8:30 w-up/choice kick } REC K CHO 1:42
1 x 500 on 8:00 w-up/choice pull } REC P CHO 1:36
1 x 500 on 8:00 Individual Medley } REC S IM 1:36
1,000 8:04 AM 4 x 25 on :30 Butterfly 3/25brs. } 2x EN2 P PAD 2:00
4 x 100 on 1:20 Freestyle bld-up } EN2 P PAD 1:20
500 8:20 AM 10 x 50 on :50 Your Stroke EN1 P BR 1:40
1,000 8:30 AM 4 x 25 on :30 u/w kick no brs. } 2x EN2 K FIN 2:00
1 x 300 on 4:30 side kick your cho. } EN1 K FIN 1:30
2 x 50 on 1:00 drl your stroke } EN1 D FIN 2:00
500 8:48 AM 10 x 50 on 1:00 k&s your stroke EN1 K BR 2:00
100 8:59 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 9:02 AM 4 x 25 on :45 stk/1-4 dps-sub } 2x EN1 D BR 3:00
3 x 100 on 1:45 stk/1-3 des-400pace } EN3 S BR 1:45
2 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
1,500 9:24 AM 3 x 500 on 7:00 Free/mid150 dis170 EN2 S FR 1:24
400 9:46 AM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
9:53 AM Finish time. Total: 8,000 meters. Stress Value = 121
Daily Workout [98] for Sunday, March 15, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
500 4:35 PM 1 x 500 on 7:30 w-up/your choice REC S CHO 1:30
1,000 4:44 PM 4 x 25 on :40 scull&drill } 2x REC P IM 2:40
8 x 50 on :45 Freestyle 3/25brs. } EN1 P FR 1:30
1,000 5:03 PM 4 x 25 on :40 1.u/w 2-4kick drill } 2x REC K IM 2:40
8 x 50 on :50 Freestyle 3.6fast } EN2 K FR 1:40
100 5:23 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,400 5:26 PM 4 x 75 on 1:10 Freestyle/1-4des. } 4x EN2 S FR 1:33
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
500 5:50 PM 10 x 50 on :55 recovery/3.6.9drill REC S CHO 1:50
6:00 PM Finish time. Total: 4,500 meters. Stress Value = 53
Daily Workout [99] for Monday, March 16, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
600 6:35 AM 1 x 600 on 9:00 w-up/your choice REC S CHO 1:30
1,600 6:45 AM 4 x 100 on 1:30 Free-back alt cho. } 1x EN1 S FRB 1:30
8 x 50 on :55 kick IM mix cho. } EN1 K IM 1:50
4 x 100 on 1:40 Individual Medley } EN1 P IM 1:40
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
50 7:12 AM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,500 7:14 AM 4 x 25 on 1:00 Individual Medley } 3x SP3 S IM 4:00
2 x 100 on 1:40 drill your choice } REC D CHO 1:40
1 x 200 on 5:00 Individual Medley } EN2 S IM 2:30
50 7:52 AM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
200 7:54 AM 8 x 25 on :40 drill&swim cho. REC D CHO 2:40
8:00 AM Finish time. Total: 4,000 meters. Stress Value = 44
Daily Workout [100] for Monday, March 16, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
2,000 6:30 PM 1 x 2000 on 40:00 w-up/your choice REC S CHO 2:00
2,000 7:11 PM 20 x 50 on 1:30 IM ord.by 5t/fast! } 1x SP1 S IM 3:00
10 x 50 on :45 Freestyle/ez } REC S FR 1:30
10 x 50 on :45 Freestyle/fast! } EN3 S FR 1:30
500 7:57 PM 5 x 100 on 1:45 Recovery/swim-down REC S CHO 1:45
1,000 8:07 PM 1 x 300 on 5:15 K&drl your stk. } 1x REC D STK 1:45
1 x 300 on 5:15 p&scl your stk. } REC D STK 1:45
1 x 300 on 5:15 Your Stroke po.form } REC S STK 1:45
4 x 25 on 1:00 Your Stroke sub. } SP1 S STK 4:00
500 8:28 PM 5 x 100 on 1:40 1-4 free150/5s-down EN2 S FR 1:40
8:37 PM Finish time. Total: 6,000 meters. Stress Value = 141
Daily Workout [101] for Tuesday, March 17, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
900 6:30 PM 3 x 300 on 4:40 100drill-200swim REC D CHO 1:33
1,000 6:45 PM 1 x 100 on 1:30 Individual Medley } 1x REC 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 } EN2 S IM 1:30
200 7:01 PM 4 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,000 7:06 PM 4 x 100 on 1:45 IM order by 1t } 1x EN1 P IM 1:45
1 x 600 on 9:00 Freestyle/spd ply } EN1 P FR 1:30
1,000 7:23 PM 4 x 100 on 1:50 IM order by 1t } 1x EN1 K IM 1:50
1 x 600 on 10:00 Freestyle/spd ply } EN1 K FR 1:40
200 7:42 PM 4 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,200 7:47 PM 12 x 100 on 1:40 Freestyle/120-150des EN1 S FR 1:40
200 8:08 PM 4 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
200 8:13 PM 8 x 25 on :40 forming your choice EN2 S CHO 2:40
100 8:20 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
8:22 PM Finish time. Total: 6,000 meters. Stress Value = 54
Daily Workout [102] for Wednesday, March 18, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
500 6:40 PM 1 x 500 on 7:30 w-up/choice drill REC D CHO 1:30
1,500 6:49 PM 4 x 25 on :30 Butterfly set des. } 3x EN2 P FLY 2:00
4 x 100 on 1:20 Free/1-3des.4ez } EN2 P FR 1:20
1,500 7:12 PM 1 x 250 on 4:30 fly/kick&drill } 2x EN1 D FLY 1:48
5 x 100 on 1:40 Kick your stroke } EN2 K STK 1:40
100 7:39 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
450 7:42 PM 1 x 25 on 1:00 stk/max dive! } 2x SP3 S FLY 4:00
1 x 50 on :50 Recovery/swim-down } REC S CHO 1:40
4 x 25 on :30 stk/fast } EN3 S FLY 2:00
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
2,000 7:55 PM 20 x 100 on 1:30 fr/M160-4xBKez,D170 EN2 S FRB 1:30
950 8:26 PM 1 x 50 on 1:00 Recovery/swim-down } 1x REC S CHO 2:00
8 x 50 on :45 Your Stroke forming } REC S STK 1:30
1 x 300 on 4:30 IM drill&swim } REC D IM 1:30
1 x 200 on 3:00 Recovery/swim-down } REC S CHO 1:30
8:41 PM Finish time. Total: 7,000 meters. Stress Value = 120
Daily Workout [103] for Thursday, March 19, 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 5 x 200 on 3:30 100ch&ord.drl-100IM REC D IM 1:45
1,400 6:49 PM 2 x 25 on :40 10m max tempo up!&ez } 2x SP3 P STK 2:40
5 x 50 on :50 stk/1.3.5 10mscull } EN1 P BR 1:40
4 x 100 on 1:30 1set-2/25b.2set-dps } EN1 P FR 1:30
50 7:13 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,000 7:15 PM 1 x 200 on 3:00 Kick your choice } 2x EN1 K FIN 1:30
3 x 100 on 1:40 drill your stroke(BR } EN1 D FIN 1:40
500 7:32 PM 1 x 500 on 9:00 Kick your stroke(BR) EN1 K STK 1:48
50 7:42 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
500 7:44 PM 10 x 50 on 1:00 stk/des dps-sub EN2 S BR 2:00
50 7:55 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,000 7:57 PM 10 x 100 on 1:40 Free/des HR130-160 EN1 S FR 1:40
50 8:15 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
200 8:17 PM 8 x 25 on :40 Your Stroke/forming EN2 S STK 2:40
200 8:24 PM 1 x 200 on 3:30 Recovery/swim-down REC S CHO 1:45
8:28 PM Finish time. Total: 6,000 meters. Stress Value = 62
Daily Workout [104] for Friday, March 20, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 5:00 PM 1 x 1000 on 15:00 Warm-up/your choice REC S CHO 1:30
900 5:16 PM 2 x 25 on :40 10m dash kick-ez } 1x SP3 K STK 2:40
1 x 250 on 4:30 kick&kick drill } REC K STK 1:48
2 x 25 on :40 10m max pull-ez } SP3 P STK 2:40
1 x 250 on 4:20 pull&stk drill } REC P STK 1:44
2 x 25 on :40 10m dash swim-ez } SP3 S STK 2:40
1 x 250 on 4:00 swim speed play } EN2 S STK 1:36
100 5:34 PM 1 x 100 on 10:00 Recovery/swim-down REC S CHO 10:00
100 5:45 PM 4 x 25 on :20 dive&broken 3foot-1t SP2 S STK 1:20
400 5:48 PM 1 x 400 on 10:00 Recovery/swim-down REC S CHO 2:30
100 5:59 PM 1 x 100 on 20:00 Recovery/swim-down REC S CHO 20:00
200 6:20 PM 4 x 50 on :35 dive&broken 3foot-1t SP2 S IM 1:10
400 6:24 PM 1 x 400 on 8:00 Recovery/swim-down REC S CHO 2:00
600 6:33 PM 6 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
1,000 6:43 PM 5 x 200 on 3:00 Freestyle&your cho. REC P MIX 1:30
600 6:59 PM 12 x 50 on :55 drill your choice REC D CHO 1:50
200 7:11 PM 8 x 25 on :40 forming your choice } 1x EN2 S CHO 2:40
400 7:18 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
7:25 PM Finish time. Total: 6,000 meters. Stress Value = 50
Daily Workout [106] for Sunday, March 22, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
500 4:35 PM 1 x 500 on 7:30 w-up/choice drill REC D CHO 1:30
1,350 4:44 PM 1 x 25 on :30 10m max speed-ez swm } 3x SP3 S STK 2:00
3 x 75 on 1:30 kick-drill-swim by25 } REC D STK 2:00
1 x 200 on 4:00 Free/100s.ply-ez. } EN2 S FR 2:00
50 5:12 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
500 5:14 PM 10 x 50 on 1:00 stk/form&point check EN2 S STK 2:00
100 5:25 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 5:28 PM 4 x 25 on :30 Butterfly } 1x EN1 S FLY 2:00
4 x 50 on :50 Backstroke } EN1 S BK 1:40
3 x 100 on 1:45 Breaststroke } EN1 S BR 1:45
2 x 200 on 3:00 Freestyle } EN1 S FR 1:30
500 5:46 PM 10 x 50 on 1:00 your choice&swm-down REC S CHO 2:00
5:56 PM Finish time. Total: 4,000 meters. Stress Value = 39
Daily Workout [105] for Sunday, March 22, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,200 7:30 PM 3 x 400 on 6:00 w-up/your choice REC S CHO 1:30
800 7:49 PM 4 x 200 on 3:30 IM ord.100k-50drl-s REC D IM 1:45
100 8:04 PM 4 x 25 on 2:00 dive! starting tech. SP3 S STK 8:00
1,000 8:13 PM 4 x 50 on 1:00 stk/ turning tech. } 2x EN2 S STK 2:00
3 x 100 on 1:40 stk/ speed play } EN2 S STK 1:40
100 8:32 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 8:35 PM 1 x 400 on 7:00 Individual Medley } 1x EN1 K IM 1:45
8 x 50 on 1:00 20kick&30swim form } EN1 K STK 2:00
4 x 100 on 1:45 Kick your choice } EN1 K CHO 1:45
100 8:58 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 9:01 PM 4 x 50 on 1:00 20scull&30pull } 2x EN1 P IM 2:00
1 x 200 on 3:00 Freestyle/speed play } EN2 P FR 1:30
1 x 100 on 1:40 Recovery/swim-down } REC P CHO 1:40
200 9:20 PM 8 x 25 on :40 Your Stroke/forming EN2 S STK 2:40
50 9:27 PM 1 x 50 on 1:00 no brs! u/w kick EN2 K CHO 2:00
250 9:29 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
9:33 PM Finish time. Total: 6,000 meters. Stress Value = 58
Daily Workout [107] for Monday, March 23, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
900 4:45 PM 3 x 300 on 4:30 w-up/cho-bk-IM REC S MIX 1:30
1,000 5:00 PM 8 x 25 on :30 IM/drill your choice } 2x REC D IM 2:00
1 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
1 x 200 on 3:00 Freestyle/spd-play } EN1 S FR 1:30
100 5:18 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 5:21 PM 4 x 25 on :45 stk /max-ez mix } 1x SP3 S STK 3:00
4 x 100 on 1:40 stk or IMorder } REC S IM 1:40
2 x 200 on 3:00 Freestyle/spd-play } EN2 S FR 1:30
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
1,000 5:40 PM 4 x 50 on :50 pull your choice } 2x EN1 P CHO 1:40
3 x 100 on 1:30 pull your choice } EN1 P CHO 1:30
100 5:57 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
900 6:00 PM 1 x 25 on :30 u/w kick your choice } 3x SP3 K CHO 2:00
1 x 75 on 1:30 kick drill choice } REC K CHO 2:00
1 x 200 on 3:30 kick your choice } EN1 K CHO 1:45
100 6:18 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 6:21 PM 10 x 50 on :50 forming/swim-down REC S CHO 1:40
6:30 PM Finish time. Total: 5,600 meters. Stress Value = 41
Daily Workout [108] for Tuesday, March 24, 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 15:30 w-up/choice drl&swm REC S CHO 1:33
1,000 6:47 PM 10 x 100 on 1:40 Free/130-160 des.set EN1 S FR 1:40
200 7:05 PM 4 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,200 7:10 PM 1 x 25 on 1:00 dive! your stroke } 3x SP3 S STK 4:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
4 x 50 on 1:00 point speed } EN1 S STK 2:00
1 x 75 on 2:00 Recovery/swim-down } REC S CHO 2:40
1,200 7:38 PM 10 x 50 on :45 swim your choice } 1x EN1 S CHO 1:30
8 x 25 on :40 drill your choice } REC D CHO 2:40
10 x 50 on :40 Freestyle speed play } EN2 S FR 1:20
100 7:59 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 8:02 PM 1 x 500 on 8:00 pull your choice REC P CHO 1:36
500 8:11 PM 1 x 500 on 8:30 kick your choice REC K CHO 1:42
300 8:21 PM 6 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
8:27 PM Finish time. Total: 6,000 meters. Stress Value = 37
Daily Workout [109] for Thursday, March 26, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ================================== === = === ====
3,000 7:30 AM 1 x 3000 on 60:00 w-up/your choice REC S CHO 2:00
8:30 AM Finish time. Total: 3,000 meters. Stress Value = 0
Daily Workout [110] for Friday, March 27, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
2,000 2:00 PM 1 x 2000 on 60:00 '98 joc w-up/TATSUMI REC S CHO 3:00
3:00 PM Finish time. Total: 2,000 meters. Stress Value = 0
Daily Workout [111] for Saturday, March 28, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
1,500 8:00 AM 1 x 1500 on 30:00 w-up/JOC REC S CHO 2:00
500 8:31 AM 10 x 50 on 1:30 bk/speed play EN1 S BK 3:00
100 8:47 AM 1 x 100 on 2:00 dive! max SP1 S BK 2:00
500 8:50 AM 1 x 500 on 10:00 Recovery/swim-down REC S CHO 2:00
100 9:01 AM 1 x 100 on 2:00 DIVE! max!!! SP1 S BK 2:00
1,000 9:04 AM 1 x 1000 on 15:00 Recovery/swim-down REC S CHO 1:30
9:19 AM Finish time. Total: 3,700 meters. Stress Value = 23
Daily Workout [112] for Sunday, March 29, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
1,500 7:00 AM 1 x 1500 on 30:00 w-up/JOC REC S CHO 2:00
50 7:31 AM 1 x 50 on 2:00 dive/max SP3 S BK 4:00
100 7:34 AM 1 x 100 on 2:00 dive/max 400m.r SP2 S BK 2:00
50 7:37 AM 1 x 50 on 2:00 dive/max SP3 S BK 4:00
100 7:40 AM 1 x 100 on 2:00 dive/max 400m.r SP2 S BK 2:00
1,500 7:43 AM 1 x 1500 on 30:00 Recovery/swim-down REC S CHO 2:00
8:13 AM Finish time. Total: 3,300 meters. Stress Value = 26
Daily Workout [113] for Monday, March 30, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
1,000 7:00 AM 1 x 1000 on 30:00 w-up/JOC REC S CHO 3:00
100 7:31 AM 1 x 100 on 2:00 Free/400f.r SP2 S FR 2:00
500 7:34 AM 1 x 500 on 20:00 Recovery/swim-down REC S CHO 4:00
1,500 7:55 AM 1 x 1500 on 30:00 Recovery/swim-down REC S CHO 2:00
8:25 AM Finish time. Total: 3,100 meters. Stress Value = 11