Energy Analysis - Yardage Totals
Total Meters Every 7 days for Senior IM'ers Group [1,7]
Wednesday 04/01/1998 through Thursday 04/30/1998
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 %
======== ========== ========== ========== ========== ========== ==========
04/01/1998 12,500 63 4,000 20 2,100 11 0 0 0 0 1,200 6
04/08/1998 10,000 19 21,000 40 21,000 40 0 0 0 0 0 0
04/15/1998 13,225 22 20,400 33 19,500 32 6,700 11 325 1 200 0
04/22/1998 16,150 28 18,300 32 16,600 29 3,900 7 1,700 3 450 1
04/29/1998 2,800 23 4,900 41 3,500 29 600 5 0 0 100 1
Total 54,675 27 68,600 34 62,700 31 11,200 6 2,025 1 1,950 1
Average 10,935 13,720 12,540 2,240 405 390
Cyc Date (7) SP3 % Total
======== ========== =========
04/01/1998 0 0 19,800
04/08/1998 0 0 52,000
04/15/1998 650 1 61,000
04/22/1998 900 2 58,000
04/29/1998 100 1 12,000
Total 1,650 1 202,800
Average 330 40,560
Daily Workout [114] for Wednesday, April 1, 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 w-up/choice REC S CHO 1:30
1,200 7:46 AM 4 x 300 on 5:00 cho/100drl&200swm REC D CHO 1:40
100 8:07 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 8:10 AM 2 x 200 on 3:00 Individual Medley } 2x EN2 S IM 1:30
4 x 100 on 1:20 Free } EN2 S FR 1:20
100 8:34 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 8:37 AM 1 x 500 on 10:00 Recovery/swim-down REC S CHO 2:00
8:47 AM Finish time. Total: 4,500 meters. Stress Value = 35
Daily Workout [115] for Thursday, April 2, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================== === = === ====
4,000 7:30 AM 1 x 4000 on 60:00 choice EN1 S CHO 1:30
8:30 AM Finish time. Total: 4,000 meters. Stress Value = 44
Daily Workout [116] for Friday, April 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 1:00 PM 1 x 1000 on 15:00 choice REC S CHO 1:30
1:15 PM Finish time. Total: 1,000 meters. Stress Value = 0
Daily Workout [117] for Saturday, April 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 7:00 AM 1 x 1000 on 15:00 choice/up-J.P.N REC S CHO 1:30
500 7:16 AM 1 x 500 on 10:00 Individual Medley EN2 S IM 2:00
400 7:27 AM 1 x 400 on 10:00 Individual Medley SP2 S IM 2:30
500 7:38 AM 1 x 500 on 10:00 Recovery/swim-down REC S CHO 2:00
400 7:49 AM 1 x 400 on 10:00 Individual Medley SP2 S IM 2:30
500 8:00 AM 1 x 500 on 10:00 Recovery/swim-down REC S CHO 2:00
8:10 AM Finish time. Total: 3,300 meters. Stress Value = 99
Daily Workout [118] for Sunday, April 5, 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 15:00 choice/up-J.P.N REC S CHO 1:30
500 7:16 AM 1 x 500 on 10:00 Individual Medley REC S IM 2:00
200 7:27 AM 1 x 200 on 3:00 Individual Medley SP2 S IM 1:30
500 7:31 AM 10 x 50 on 1:30 Recovery/swim-down REC S CHO 3:00
200 7:47 AM 1 x 200 on 3:00 Individual Medley SP2 S IM 1:30
600 7:51 AM 1 x 600 on 10:00 Recovery/swim-down REC S CHO 1:40
8:01 AM Finish time. Total: 3,000 meters. Stress Value = 44
Daily Workout [119] for Tuesday, April 7, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
4,000 6:30 PM 1 x 4000 on 60:00 Recovery/swim-down REC S CHO 1:30
7:30 PM Finish time. Total: 4,000 meters. Stress Value = 0
Daily Workout [120] for Wednesday, April 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 6:30 PM 1 x 5000 on 70:00 Recovery/swim-down REC S CHO 1:24
7:40 PM Finish time. Total: 5,000 meters. Stress Value = 0
Daily Workout [121] for Thursday, April 9, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
6,000 6:30 PM 1 x 6000 on 90:00 Recovery/swim-down EN1 S CHO 1:30
8:00 PM Finish time. Total: 6,000 meters. Stress Value = 66
Daily Workout [122] for Friday, April 10, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
7,000 6:30 PM 1 x 7000 on 90:00 Recovery/swim-down EN1 S CHO 1:17
8:00 PM Finish time. Total: 7,000 meters. Stress Value = 77
Daily Workout [123] for Sunday, April 12, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
7:00 AM 30:00 stretch REC L :00
7:30 AM 45:00 Run&Tube EN1 D :00
1,000 8:15 AM 1 x 1000 on 15:00 w-up/your choice REC S CHO 1:30
3,000 8:31 AM 10 x 100 on 1:20 Freestyle 1/5brs. } 2x EN2 P FR 1:20
1 x 200 on 3:00 Backstroke } EN1 P BK 1:30
3 x 100 on 1:30 Individual Medley } EN1 P IM 1:30
50 9:14 AM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
800 9:17 AM 1 x 800 on 12:00 IMdr-sidek-bkk-sidek EN1 K FIN 1:30
400 9:30 AM 8 x 50 on :50 kick&swim by20/30m EN1 K FR 1:40
800 9:38 AM 8 x 100 on 1:40 free/kick on board EN2 K FR 1:40
50 9:53 AM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
1,500 9:56 AM 15 x 100 on 1:20 Free/des by5t EN2 S FR 1:20
400 10:17 AM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
10:24 AM Finish time. Total: 8,000 meters. Stress Value = 119
Daily Workout [124] for Sunday, April 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 4:35 PM 10 x 100 on 1:30 2Free-1Bk-1IM-1Bkalt REC S MIX 1:30
1,000 4:51 PM 5 x 200 on 2:45 1,3,5-BK/2,4Free EN2 P FRB 1:23
1,000 5:06 PM 1 x 200 on 3:30 kick/backstroke } 2x EN1 K BK 1:45
6 x 50 on :40 Backstroke } EN2 S BK 1:20
100 5:22 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 5:25 PM 8 x 100 on 1:20 Free/pad-pv 3/25brs. } 1x EN2 P PAD 1:20
4 x 200 on 2:40 Free/pad-swm k-des50 } EN2 P PAD 1:20
1,200 5:48 PM 3 x 400 on 5:20 Fr/HR160-140-150by1t EN2 S FR 1:20
100 6:05 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
6:07 PM Finish time. Total: 6,000 meters. Stress Value = 101
Daily Workout [125] for Monday, April 13, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
500 6:00 AM 1 x 500 on 7:30 w-up/your choice REC S CHO 1:30
500 6:09 AM 1 x 500 on 7:00 pull your choice EN1 P CHO 1:24
1,000 6:17 AM 20 x 50 on :45 drill&swim IM mix EN1 D IM 1:30
2,000 6:33 AM 4 x 100 on 1:15 Freestyle/des160-170 } 1x EN2 S FR 1:15
5 x 100 on 1:20 Freestyle/d.p.s } EN1 S FR 1:20
5 x 100 on 1:15 Freestyle/des160-170 } EN2 S FR 1:15
6 x 100 on 1:30 Freestyle/form~down } EN1 S FR 1:30
7:00 AM Finish time. Total: 4,000 meters. Stress Value = 48
Daily Workout [126] for Monday, April 13, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
400 6:30 PM 1 x 400 on 5:30 w-up/your choice REC S CHO 1:23
2,800 6:37 PM 1 x 800 on 10:30 Free/pad-pv 1/5brs. } 1x EN2 P FR 1:19
1 x 200 on 3:15 IM kick drill } EN1 K IM 1:38
8 x 100 on 1:40 free/kick on board } EN1 K FR 1:40
1 x 400 on 6:00 IM kick drill&swim } EN1 K IM 1:30
3 x 200 on 3:10 Free/kick on b. neg. } EN2 K FR 1:35
50 7:21 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
2,400 7:23 PM 4 x 200 on 2:35 2:40-35-30cir. 1set } 3x EN2 P FR 1:18
150 7:55 PM 1 x 150 on 3:00 sculling100-50rec. REC D CHO 2:00
2,000 7:59 PM 10 x 200 on 2:40 Free/4bld-3ez-3des EN2 S FR 1:20
200 8:27 PM 1 x 200 on 3:00 IM drill/rec-swm-dwn REC S IM 1:30
8:30 PM Finish time. Total: 8,000 meters. Stress Value = 143
Daily Workout [127] for Tuesday, April 14, 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 w-up IM drill&choice REC D IM 1:30
1,000 6:39 PM 10 x 100 on 1:30 Free/1:10 H.R check EN2 S FR 1:30
3,000 6:55 PM 6 x 50 on :45 Breaststroke/pad-pv } 3x EN2 P BR 1:30
1 x 200 on 3:00 4-3-2-1/25brs.by50 } EN1 P FR 1:30
1 x 500 on 6:20 Free/speed play cho. } EN2 P FR 1:16
100 7:38 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 7:41 PM 4 x 200 on 3:30 kick/IM-br-side-br EN1 K MIX 1:45
1,200 7:56 PM 3 x 400 on 6:30 Free/kick on bo.des. EN2 K FR 1:38
100 8:17 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:20 PM 5 x 200 on 2:30 Free/HR 160-170s.ply EN2 S FR 1:15
300 8:34 PM 1 x 300 on 5:00 BR forming~rec-s-dwn REC S BR 1:40
8:39 PM Finish time. Total: 8,000 meters. Stress Value = 139
Daily Workout [128] for Wednesday, April 15, 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 4:30 w-up/cho-bk-IM REC S MIX 1:30
3,000 6:45 PM 8 x 50 on :40 Free/1-4des-alt. } 2x EN2 P FR 1:20
1 x 100 on 1:30 Backstroke/recovery } EN1 P BK 1:30
4 x 100 on 1:15 Free/1-4des } EN2 P FR 1:15
1 x 100 on 1:30 Backstroke/recovery } EN1 P BK 1:30
2 x 200 on 2:30 Free/1ez-2fast } EN2 P FR 1:15
1 x 100 on 1:30 Backstroke/recovery } EN1 P BK 1:30
100 7:26 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:29 PM 5 x 200 on 3:15 1xfr3:00/2xcho3:30ez EN2 K FR 1:38
1,800 7:47 PM 8 x 100 on 1:20 Free/1:15 d.p.s } 1x EN1 S FR 1:20
6 x 100 on 1:30 Free/1:10 HR check } EN2 S FR 1:30
4 x 100 on 1:40 Free/1:05 HR check } EN3 S FR 1:40
100 8:15 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:18 PM 5 x 200 on 3:00 fin kick drill cho. EN1 K CHO 1:30
100 8:34 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
8:36 PM Finish time. Total: 8,000 meters. Stress Value = 141
Daily Workout [129] for Thursday, April 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 6:45 AM 1 x 1000 on 15:00 w-up/your choice REC S CHO 1:30
1,000 7:01 AM 5 x 200 on 3:00 Individual Medley EN1 S IM 1:30
400 7:17 AM 1 x 25 on :30 max speed your stk. } 4x SP3 S STK 2:00
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
1 x 25 on 1:00 drill your stk } REC D STK 4:00
400 7:28 AM 4 x 100 on 1:45 Individual Medley EN1 D IM 1:45
1,200 7:36 AM 4 x 50 on 1:00 Fr/krls-side drl 1t } 2x EN1 D FR 2:00
4 x 100 on 1:30 Free/form streamline } EN2 S FR 1:30
7:56 AM Finish time. Total: 4,000 meters. Stress Value = 42
Daily Workout [130] for Thursday, April 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 500 on 7:30 w-up/your choice } 1x REC S CHO 1:30
5 x 100 on 1:45 1-3-5IM/2.4choice } EN1 K IM 1:45
1 x 500 on 6:30 Freestyle } EN2 P FR 1:18
5 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
1,000 7:02 PM 5 x 200 on 2:45 dolfin kick drill EN2 K FIN 1:23
500 7:17 PM 10 x 50 on :45 fly-u/wkick&swim EN1 K FIN 1:30
50 7:26 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
2,000 7:28 PM 5 x 100 on 1:15 Freestyle/fast } 1x EN3 P FR 1:15
5 x 100 on 1:20 Freestyle/25ez-75fa. } EN2 P FR 1:20
5 x 100 on 1:25 Freestyle/50ez-fast } EN2 P FR 1:25
5 x 100 on 1:30 Freestyle/ez d.p.s } EN1 P FR 1:30
500 7:57 PM 1 x 500 on 7:30 IM25scull-100pul alt EN1 P IM 1:30
50 8:06 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,600 8:08 PM 4 x 400 on 5:20 Free/mid160-dis170 EN2 S FR 1:20
300 8:31 PM 6 x 50 on 1:00 fly drill-rec-swm-dw REC D FLY 2:00
8:37 PM Finish time. Total: 8,000 meters. Stress Value = 151
Daily Workout [131] for Friday, April 17, 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 3:00 1.3.5cho/2.4IM swim EN1 S MIX 1:30
3,200 6:46 PM 4 x 800 on 10:10 Free/pad-pv 1-4des. EN2 P FR 1:16
100 7:28 PM 1 x 100 on 2:00 Backstroke/recovery REC S BK 2:00
2,300 7:31 PM 1 x 500 on 8:20 Free/ u/w kick } 1x EN1 K FR 1:40
1 x 100 on 1:30 Freestyle/form } REC S FR 1:30
1 x 500 on 8:20 Free/side kick } EN1 K FR 1:40
1 x 100 on 1:30 Freestyle/form } REC S FR 1:30
1 x 500 on 8:20 Free/"taisoku"kick } EN1 K FR 1:40
1 x 100 on 1:30 Freestyle/form } REC S FR 1:30
1 x 500 on 7:40 Free/kick on bo.fast } EN2 K FR 1:32
100 8:10 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:13 PM 10 x 100 on 1:30 Free/1:10 HR check EN2 S FR 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: 8,000 meters. Stress Value = 131
Daily Workout [132] for Sunday, April 19, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,650 8:15 AM 4 x 100 on 1:30 Freestyle } 3x REC S FR 1:30
1 x 100 on 2:00 drill/IM your choice } EN1 D IM 2:00
2 x 25 on :40 Sprint your choice } SP3 S CHO 2:40
350 8:44 AM 6 x 50 on :45 Freestyle/pace T-30 } 1x EN3 S FR 1:30
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
2,600 8:52 AM 1 x 2600 on 30:00 Freestyle/T-30 try! EN3 S FR 1:09
400 9:23 AM 4 x 100 on 1:45 Recovery/swim-down REC S CHO 1:45
900 9:31 AM 1 x 200 on 3:30 Individual Medley } 3x EN1 K IM 1:45
1 x 100 on 1:45 Kick your stroke } EN1 K STK 1:45
50 9:48 AM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,200 9:50 AM 1 x 100 on 1:30 pull your storoke } 4x EN1 P STK 1:30
1 x 200 on 3:30 Individual Medley } EN1 P IM 1:45
50 10:11 AM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
400 10:13 AM 8 x 50 on :55 Drill your choice REC D CHO 1:50
400 10:22 AM 4 x 50 on :40 Freestyle } 1x EN2 S FR 1:20
1 x 200 on 4:00 Recovery/swim-down } REC S CHO 2:00
10:29 AM Finish time. Total: 8,000 meters. Stress Value = 229
Daily Workout [133] for Sunday, April 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 4:35 PM 4 x 250 on 3:45 50drill-200swim REC S IM 1:30
1,500 4:51 PM 1 x 500 on 6:30 Freestyle/bld-up } 1x EN1 P FR 1:18
5 x 100 on 1:30 Pull your stroke } EN1 P STK 1:30
1 x 500 on 6:30 Freestyle-hypo3/25m } EN1 P FR 1:18
50 5:13 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,500 5:15 PM 5 x 100 on 1:30 side kick your stk. } 1x EN1 K FIN 1:30
1 x 500 on 7:00 Freestyle/kick on b. } EN1 K FIN 1:24
5 x 100 on 1:45 side kick your stk. } EN1 K STK 1:45
50 5:40 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
200 5:42 PM 2 x 25 on :45 10m sprint your stk } 2x SP3 S STK 3:00
1 x 50 on 1:30 fast! your stk } SP1 S STK 3:00
1,700 5:49 PM 1 x 200 on 4:00 Recovery/swim-down } 1x REC S CHO 2:00
12 x 100 on 1:20 Free/4xdps-5xbld up } EN2 S FR 1:20
1 x 300 on 5:00 Recovery/swim-down } REC S CHO 1:40
6:14 PM Finish time. Total: 6,000 meters. Stress Value = 73
Daily Workout [134] for Monday, April 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 6:00 AM 1 x 400 on 5:40 Freestyle } 2x REC S FR 1:25
1 x 100 on 1:30 IM drill } REC D IM 1:30
1,000 6:16 AM 5 x 200 on 3:00 1side/2-5IM order EN1 K FIN 1:30
1,000 6:32 AM 1 x 100 on 1:30 Individual Medley } 1x EN2 S IM 1:30
1 x 200 on 3:00 Individual Medley } EN2 S IM 1:30
1 x 300 on 4:30 Individual Medley } EN2 S IM 1:30
1 x 400 on 6:00 Individual Medley } EN2 S IM 1:30
500 6:48 AM 2 x 25 on :40 10m sprint-ez } 2x SP3 S FR 2:40
4 x 50 on :40 Free/1-4des.rest30" } EN3 S FR 1:20
500 6:57 AM 5 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
7:05 AM Finish time. Total: 4,000 meters. Stress Value = 64
Daily Workout [135] for Monday, April 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 6:30 PM 1 x 1000 on 15:00 Warm-up/your choice REC S CHO 1:30
2,000 6:46 PM 10 x 100 on 1:35 100IM-IMord.-Fr alt } 1x EN1 P IM 1:35
5 x 200 on 2:50 Individual Medley } EN2 S IM 1:25
350 7:17 PM 2 x 25 on :40 10msprint/ez-drill } 2x SP3 S FLY 2:40
1 x 50 on 1:00 fast/100speed } SP1 S FLY 2:00
1 x 25 on 1:30 fast/50speed no brs. } SP1 S FLY 6:00
1 x 50 on 1:30 max/50speed } SP2 S FLY 3:00
200 7:29 PM 4 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
500 7:34 PM 5 x 100 on 1:10 Free/1-5des to max EN3 S FR 1:10
200 7:41 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
2,000 7:45 PM 3 x 100 on 1:15 Free-3/25 brs. } 2x EN1 P FR 1:15
1 x 200 on 3:00 Backstroke } EN1 P BK 1:30
1 x 500 on 6:30 Free/100ez-fast alt } EN1 P FR 1:18
1,000 8:13 PM 10 x 100 on 1:30 Free/1:10 H.R check EN2 S FR 1:30
250 8:29 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
8:33 PM Finish time. Total: 7,500 meters. Stress Value = 139
Daily Workout [136] for Tuesday, April 21, 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 4:30 Free-s/cho-s/IM-drl REC S CHO 1:30
300 6:45 PM 4 x 25 on :40 stk/point sprint } 1x SP3 S STK 2:40
1 x 75 on 1:30 stk/fast&turn check } SP1 S STK 2:00
1 x 25 on 1:00 stk/recovery drill } REC S STK 4:00
2 x 50 on 2:00 stk/your max speed! } SP2 S STK 4:00
1,500 6:56 PM 10 x 50 on :40 Backstroke } 1x EN2 S BK 1:20
5 x 100 on 1:20 50bk-fr/ez-fa~fa-ez } EN2 S FRB 1:20
2 x 250 on 3:20 Free/175EN2-25no brs } EN2 S FR 1:20
200 7:18 PM 4 x 50 on 1:00 your choice REC S CHO 2:00
2,300 7:23 PM 10 x 50 on 1:00 fly/2fast-1ez drill } 1x EN3 S FLY 2:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
10 x 50 on :45 Backstroke/4fast-1ez } EN3 S BK 1:30
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
10 x 50 on 1:00 Br/1fa-ez,2fa-ez,4fa } EN3 S BR 2:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
10 x 50 on :45 Freestyle/all-fast! } EN3 S FR 1:30
200 8:05 PM 4 x 50 on :50 Recovery/swim-down REC S CHO 1:40
1,200 8:10 PM 6 x 200 on 3:00 sidek-bk dolphin alt EN1 K FIN 1:30
600 8:29 PM 1 x 300 on 5:00 Freestyle/kick on bo } 1x EN1 K FR 1:40
3 x 100 on 1:40 Freestyle/k&swm cho. } EN1 K FR 1:40
300 8:40 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:45 PM Finish time. Total: 7,500 meters. Stress Value = 207
Daily Workout [137] for Wednesday, April 22, 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 15 x 100 on 1:30 2cho/1IMord-fr alt REC S CHO 1:30
2,500 6:54 PM 4 x 100 on 1:30 Backstroke } 1x EN1 P PAD 1:30
3 x 200 on 2:30 Freestyle } EN1 P PAD 1:15
10 x 100 on 1:30 1bk-2fr-3bk-4fr x100 } EN1 P PAD 1:30
10 x 50 on :55 10m scull-40m stk } EN1 P CHO 1:50
100 7:33 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:36 PM 10 x 100 on 1:30 Free/1:10 HR check EN2 S FR 1:30
1,500 7:52 PM 1 x 500 on 7:30 pull/rec-speed ply } 1x EN1 P CHO 1:30
1 x 200 on 2:45 Your Stroke } EN2 S STK 1:23
1 x 300 on 4:00 Your Stroke } EN2 S STK 1:20
1 x 500 on 6:30 Your Stroke } EN2 S STK 1:18
400 8:14 PM 1 x 75 on 2:00 Free/H-up,side drill } 4x REC D FR 2:40
1 x 25 on :30 max tempo/1stk-0"8~9 } SP3 S FR 2:00
1,000 8:25 PM 5 x 200 on 2:45 Recovery/swim-down REC S CHO 1:23
8:39 PM Finish time. Total: 8,000 meters. Stress Value = 81
Daily Workout [138] for Thursday, April 23, 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 7:00 w-up/your choice REC S CHO 1:24
2,000 6:53 AM 1 x 200 on 3:00 Individual Medley } 2x EN1 P IM 1:30
2 x 150 on 2:00 Freestyle } EN1 P FR 1:20
5 x 100 on 1:15 Freestyle } EN2 S FR 1:15
50 7:21 AM 1 x 50 on 1:00 Backstroke/recovery REC S BK 2:00
400 7:23 AM 8 x 50 on :35 Free/1-4des,5-8fast EN3 S FR 1:10
50 7:29 AM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
200 7:31 AM 8 x 25 on 1:00 tubing/fast-ez 25m SP1 S STK 4:00
100 7:40 AM 4 x 25 on 1:30 tubing/ez-max tempo. SP3 S STK 6:00
400 7:47 AM 3 x 100 on 1:30 Freestyle } 1x REC S FR 1:30
1 x 50 on 2:00 Recovery/your stk. } REC S STK 4:00
1 x 50 on 1:00 stk/your max speed! } SP2 S STK 2:00
300 7:56 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:01 AM Finish time. Total: 4,000 meters. Stress Value = 87
Daily Workout [139] for Thursday, April 23, 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 2:45 Freestyle/W-UP REC S CHO 1:23
1,000 6:45 PM 1 x 100 on 1:25 Individual Medley } 2x EN2 S IM 1:25
1 x 300 on 4:15 Individual Medley } EN2 S IM 1:25
1 x 100 on 1:25 Individual Medley } EN2 S IM 1:25
200 7:01 PM 4 x 50 on 1:00 Your choice REC S CHO 2:00
2,100 7:06 PM 8 x 50 on :40 stk/4fa-1ez-3fast } 1x EN3 S STK 1:20
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
8 x 50 on :45 stk/1-8des.by2t } EN3 S STK 1:30
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
8 x 50 on :50 stk/6fa-1ez-1fast } EN3 S STK 1:40
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
8 x 50 on 1:00 stk/all-fast! } EN3 S STK 2:00
1 x 200 on 3:00 Recovery/swim-down } REC S CHO 1:30
1,200 7:42 PM 4 x 300 on 4:15 side/u.w/BRstk/sidek EN1 K IM 1:25
1,500 8:00 PM 3 x 100 on 1:40 Breast/u.w-dr-b.kick } 3x EN1 K BR 1:40
1 x 200 on 2:45 Freestyle/recovery } REC S FR 1:23
200 8:25 PM 1 x 50 on 1:00 Breast/max your spd } 1x SP2 S BR 2:00
1 x 100 on 3:00 Breast/fast&tempo-up } SP1 S BR 3:00
1 x 50 on 1:00 Breast/max your spd } SP2 S BR 2:00
800 8:31 PM 2 x 400 on 6:30 1-drl&swm/2-rec,dwn REC D CHO 1:38
8:44 PM Finish time. Total: 8,000 meters. Stress Value = 171
Daily Workout [140] for Friday, April 24, 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 500 on 8:00 Warm-up/your choice } 1x REC S IM 1:36
10 x 100 on 1:30 Free/1:10 HR check } EN2 S FR 1:30
1,000 6:54 PM 5 x 200 on 3:30 50cho/150fr-spd ply EN2 S MIX 1:45
500 7:13 PM 4 x 50 on 2:00 Individual Medley } 1x SP2 S IM 4:00
6 x 50 on 1:00 Free/1ez-1fast&des } SP1 S FR 2:00
1,000 7:28 PM 1 x 1000 on 16:00 1fr-2bk,2fr-1bk x100 REC S FRB 1:36
2,000 7:45 PM 8 x 50 on :40 Free/1-8dps~des } 2x EN2 P FR 1:20
4 x 25 on :30 Backstroke/recovery } REC P BK 2:00
5 x 100 on 1:10 Free/fast! rest1'00 } EN3 P FR 1:10
200 8:13 PM 4 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
400 8:18 PM 8 x 50 on 1:00 IM~stk/k&swm forming REC K IM 2:00
100 8:27 PM 4 x 25 on :45 stk/your good swim! EN2 S STK 3:00
300 8:31 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:36 PM Finish time. Total: 7,000 meters. Stress Value = 178
Daily Workout [141] for Sunday, April 26, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
800 8:30 AM 1 x 800 on 11:00 W-UP/your choice REC S CHO 1:23
1,500 8:42 AM 3 x 500 on 7:30 u/wk-sidek-flystk 1t EN1 K FIN 1:30
100 9:06 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 9:09 AM 2 x 25 on :30 u/w kick no brs max } 2x SP3 K FLY 2:00
1 x 50 on 1:30 Recovery/swim-down } REC S CHO 3:00
4 x 25 on :45 fly/5stk max speed } SP3 S FLY 3:00
1 x 50 on 1:30 Recovery/swim-down } REC S CHO 3:00
1,500 9:24 AM 1 x 1500 on 19:00 bld&hypo 4-2/25by500 EN1 P FR 1:16
100 9:44 AM 1 x 100 on 2:00 Backstroke/recovery REC S BK 2:00
1,000 9:47 AM 1 x 100 on 1:40 Individual Medley } 1x EN2 K IM 1:40
1 x 200 on 3:15 Butterfly/board kick } EN2 K FLY 1:38
1 x 300 on 5:15 sidek your choice } EN1 K CHO 1:45
1 x 400 on 6:15 Free/board kick fast } EN2 K FR 1:34
100 10:05 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 10:08 AM 4 x 50 on :45 Butterfly/1-4des } 3x EN2 P FLY 1:30
3 x 100 on 1:15 Free/set des rest30" } EN2 P FR 1:15
400 10:30 AM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
10:36 AM Finish time. Total: 7,500 meters. Stress Value = 98
Daily Workout [142] for Sunday, April 26, 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 8:00 w-up/Im drl choice REC D IM 1:36
2,000 4:44 PM 10 x 200 on 2:45 130-150 3/25b.3x25fa EN1 P FR 1:23
300 5:13 PM 4 x 25 on :45 Free/max your tempo. } 1x SP3 S FR 3:00
4 x 50 on :45 recovery or choice } REC S CHO 1:30
600 5:20 PM 6 x 100 on 1:45 1:05keep HR check EN3 S FR 1:45
200 5:32 PM 1 x 200 on 3:00 Recovery/swim-down REC S BK 1:30
1,800 5:36 PM 4 x 100 on 1:40 Im order by1t bld-up } 2x EN2 K IM 1:40
1 x 200 on 3:10 Free/board kick fast } EN2 K FR 1:35
4 x 50 on :50 Individual Medley } EN2 K IM 1:40
1 x 100 on 2:00 kick drl your choice } REC D CHO 2:00
400 6:08 PM 8 x 50 on :40 Free/dps or spd-ply EN2 S FR 1:20
200 6:15 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
6:18 PM Finish time. Total: 6,000 meters. Stress Value = 110
Daily Workout [143] for Monday, April 27, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,600 6:00 AM 1 x 400 on 6:00 w-up/your choice } 1x REC S IM 1:30
12 x 100 on 1:20 Free/3xdps-4xbld up } EN1 P FR 1:20
400 6:23 AM 4 x 25 on :45 Free/10m max speed } 1x SP3 S FR 3:00
3 x 100 on 1:15 Free/1:05~descend. } EN3 S FR 1:15
100 6:31 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 6:34 AM 5 x 200 on 2:40 1ez-fast/1dps alt. } 1x EN1 P FR 1:20
12 x 50 on :50 Free/board k.4xfast } EN2 K FR 1:40
300 6:59 AM 3 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
7:04 AM Finish time. Total: 4,000 meters. Stress Value = 62
Daily Workout [144] for Monday, April 27, 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 w-up/choice&IM REC S CHO 1:30
500 6:39 PM 4 x 50 on :45 Your Stroke } 1x EN1 P STK 1:30
3 x 100 on 1:20 Freestyle } EN1 P FR 1:20
500 6:47 PM 10 x 50 on :50 stk/kick&swim form EN1 K STK 1:40
200 6:57 PM 4 x 25 on :45 max your stk/6sec. } 1x SP3 S STK 3:00
2 x 50 on 2:00 max your stk } SP2 S STK 4:00
300 7:05 PM 1 x 300 on 6:00 Recovery/swim-down REC S CHO 2:00
1,000 7:12 PM 10 x 100 on 2:30 fast your stk/data SP1 S STK 2:30
300 7:38 PM 3 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 7:45 PM 1 x 300 on 4:30 Individual Medley } 1x EN2 P IM 1:30
2 x 100 on 1:20 Freestyle } EN2 P FR 1:20
1 x 200 on 3:00 Individual Medley } EN2 P IM 1:30
3 x 100 on 1:15 Freestyle } EN2 P FR 1:15
1 x 100 on 1:30 Individual Medley } EN2 P IM 1:30
4 x 100 on 1:10 Freestyle } EN2 P FR 1:10
100 8:07 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 8:10 PM 4 x 50 on :50 Kick your choice } 3x EN2 K CHO 1:40
1 x 200 on 3:30 Free/board kick bld } EN2 K FR 1:45
100 8:32 PM 4 x 25 on :45 stk/krls good form! EN1 D STK 3:00
300 8:36 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:41 PM Finish time. Total: 6,500 meters. Stress Value = 175
Daily Workout [145] for Tuesday, April 28, 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 w-up/swim&drill REC S IM 1:30
1,000 6:39 PM 8 x 50 on :50 Free/krls by2t } 1x EN1 D FR 1:40
6 x 100 on 1:45 board 25ez-50fa-25ez } EN1 K FR 1:45
100 6:58 PM 4 x 25 on 1:00 max no brs/1k-3swm SP3 S FR 4:00
1,000 7:03 PM 5 x 200 on 2:40 Free/25head up~dps EN1 P FR 1:20
2,000 7:18 PM 5 x 400 on 5:00 300-en2/50ez-50fast EN2 S FR 1:15
100 7:44 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:47 PM 10 x 100 on 1:30 side/R/L/Hup/frswmx2 EN1 D FIN 1:30
1,000 8:03 PM 3 x 100 on 1:30 Free/straight rec. } 2x EN1 P FR 1:30
4 x 25 on :40 Free/sculling~stk } REC P FR 2:40
1 x 100 on 2:00 Free/fast 1:00 } EN2 P FR 2:00
100 8:23 PM 4 x 25 on :40 Free/sub-10stk&fast SP1 S FR 2:40
200 8:27 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:30 PM Finish time. Total: 7,000 meters. Stress Value = 101
Daily Workout [146] for Wednesday, April 29, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
800 6:15 AM 1 x 800 on 12:00 w-up/your choice REC S CHO 1:30
1,000 6:28 AM 5 x 200 on 3:00 Individual Medley EN2 S IM 1:30
100 6:44 AM 4 x 25 on 1:00 1dive,2foot,1finish SP3 S STK 4:00
1,200 6:49 AM 3 x 400 on 6:30 IM-bk-free by 1t EN1 P MIX 1:38
1,200 7:10 AM 6 x 200 on 3:30 100stk-100choice EN1 K STK 1:45
100 7:32 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
400 7:35 AM 8 x 50 on 1:30 1xpoint spd/2x form EN2 S STK 3:00
200 7:48 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
7:51 AM Finish time. Total: 5,000 meters. Stress Value = 62
Daily Workout [147] for Thursday, April 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 6:30 PM 1 x 500 on 7:30 w-up/choice } 1x REC S CHO 1:30
2 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00
100 6:48 PM 2 x 50 on 2:00 Breast or fr max! SP2 S BR 4:00
1,600 6:53 PM 5 x 200 on 2:40 Freestyle-3/25brs. } 1x EN2 P FR 1:20
1 x 100 on 2:00 scull your choice } REC D CHO 2:00
10 x 50 on :45 Freestyle/k20-swm30 } EN2 K FR 1:30
200 7:17 PM 4 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
600 7:22 PM 6 x 100 on 1:45 1:05keep HR check EN3 S FR 1:45
200 7:34 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
1,800 7:38 PM 4 x 50 on :45 Breaststroke } 3x EN1 P BR 1:30
3 x 100 on 1:30 Free/ez-fa-ez by 1t } EN1 P FR 1:30
1 x 100 on 2:00 IM/10scull&15pull } REC P IM 2:00
1,200 8:08 PM 8 x 50 on :55 kick drill choice } 1x EN1 K BR 1:50
1 x 200 on 4:00 Breast/dps~des } EN1 S BR 2:00
3 x 200 on 3:30 Free/board 1-3des! } EN2 K FR 1:45
300 8:31 PM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:36 PM Finish time. Total: 7,000 meters. Stress Value = 124