Energy Analysis - Yardage Totals Total Meters Every 7 days for Senior IM'ers Group [1,7] Friday 01/01/1999 through Sunday 01/31/1999 Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 % ======== ========== ========== ========== ========== ========== ========== 01/01/1999 12,100 20 29,200 47 8,900 14 8,700 14 1,600 3 0 0 01/08/1999 13,950 32 16,600 39 7,600 18 3,650 8 0 0 200 0 01/15/1999 0 0 0 0 0 0 0 0 0 0 0 0 01/22/1999 6,050 27 10,650 48 4,800 22 400 2 0 0 100 0 01/29/1999 4,250 31 4,450 33 2,400 18 700 5 800 6 400 3 Total 36,350 26 60,900 43 23,700 17 13,450 10 2,400 2 700 0 Average 7,270 12,180 4,740 2,690 480 140 Cyc Date (7) SP3 % Total ======== ========== ========= 01/01/1999 1,100 2 61,600 01/08/1999 1,000 2 43,000 01/15/1999 0 0 0 01/22/1999 200 1 22,200 01/29/1999 500 4 13,500 Total 2,800 2 140,300 Average 560 28,060
Daily Workout [282] for Sunday, January 3, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================= === = === ==== 2,100 2:00 PM 1 x 500 on 7:30 cho } 3x REC S CHO 1:30 2 x 100 on 1:45 1,drl 2,swim } REC D IM 1:45 1,800 2:34 PM 4 x 50 on :50 Individual Medley } 2x EN1 P IM 1:40 6 x 100 on 1:30 Free/1-6des } EN1 P FR 1:30 4 x 25 on :30 Backstroke } REC P BK 2:00 1,000 3:04 PM 1 x 200 on 3:30 cho,kick drill } 1x EN1 D CHO 1:45 8 x 50 on :55 IM/kick&swm } EN1 K IM 1:50 4 x 100 on 1:40 Free/1-4des } EN1 K FR 1:40 100 3:23 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 3:26 PM 5 x 200 on 2:40 Free/100hypo&fa,ez EN1 P FR 1:20 3,000 3:41 PM 1 x 100 on 1:30 Bk,fly,free by1set } 3x EN1 S MIX 1:30 1 x 200 on 3:00 Free,Bk,free } EN1 S MIX 1:30 1 x 300 on 4:30 Bk,Br,free } EN1 S MIX 1:30 1 x 400 on 6:00 Free,Im,free } EN1 S MIX 1:30 100 4:27 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 300 4:30 PM 12 x 25 on :40 2drl,1swm-sp alt SP3 S CHO 2:40 600 4:39 PM 12 x 50 on :45 Recovery/swim-down REC S CHO 1:30 4:48 PM Finish time. Total: 10,000 meters. Stress Value = 86 Daily Workout [283] for Monday, January 4, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 2,000 8:00 AM 1 x 500 on 7:30 choice } 1x REC S CHO 1:30 20 x 75 on 1:10 3IM jog-2fr alt } EN1 S FRM 1:33 2,000 8:32 AM 5 x 300 on 4:00 Free 50-250fa+50by1t } 1x EN1 P FR 1:20 5 x 100 on 1:30 fr-bk alt } EN1 P FRB 1:30 100 9:01 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 4,100 9:04 AM 3 x 100 on 1:30 Free ALL DES,SET } 1x EN1 S FR 1:30 3 x 400 on 5:30 Free } EN2 S FR 1:23 3 x 100 on 1:30 Free } EN1 S FR 1:30 5 x 400 on 5:30 Free } EN3 S FR 1:23 3 x 100 on 1:30 Free } EN1 S FR 1:30 100 10:03 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 10:06 AM 5 x 200 on 3:30 1-4frdes,5t25UW&side EN1 K FR 1:45 300 10:25 AM 12 x 25 on :40 2drl-1swm sp alt SP3 S CHO 2:40 400 10:34 AM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40 10:41 AM Finish time. Total: 10,000 meters. Stress Value = 231 Daily Workout [285] for Monday, January 4, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================ === = === ==== 1,000 3:00 PM 1 x 50 on :50 cho-drill } 4x REC D CHO 1:40 1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30 500 3:17 PM 10 x 25 on :40 3x10m,5x25m NO brs } 1x SP3 S CHO 2:40 5 x 50 on 1:10 3point dash swm } SP3 S CHO 2:20 100 3:31 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 3:34 PM 5 x 200 on 2:40 1-4neg,5fast EN2 S FR 1:20 1,000 3:49 PM 5 x 200 on 2:50 1x25nobrs-ez,2xfast } 1x EN3 S FR 1:25 1,000 4:05 PM 5 x 200 on 3:00 2x175ez-nobrs,1xfast EN3 S FR 1:30 100 4:21 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,000 4:24 PM 6 x 100 on 1:20 Free/hypo1/3~1/8des } 2x EN2 P FR 1:20 8 x 50 on :45 1set IM/2set Bk ez } REC P IM 1:30 1,000 4:53 PM 1 x 1000 on 18:30 Free/kick on board EN2 K CHO 1:51 1,000 5:13 PM 10 x 100 on 1:45 fly-bk-brx2,&freex4 EN1 K IM 1:45 300 5:32 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 5:37 PM Finish time. Total: 9,000 meters. Stress Value = 244 Daily Workout [286] for Tuesday, January 5, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================= === = === ==== 1,000 8:00 AM 1 x 1000 on 15:00 choice } 1x REC S CHO 1:30 1,000 8:16 AM 1 x 200 on 3:30 side k&elbow up stk } 2x EN1 K FR 1:45 6 x 50 on :55 Free } EN1 K FR 1:50 2,000 8:35 AM 5 x 200 on 2:45 Free/1x175fr-25bk } 1x EN1 P FR 1:23 20 x 50 on :45 Free/-10pace~20choSP } EN2 S FR 1:30 2,000 9:05 AM 20 x 100 on 1:25 Free/5fa-1ez-4fa-1ez EN3 S FR 1:25 3fa-1ez-2fa-1ez-1fa 500 9:35 AM 10 x 50 on :50 choice REC S CHO 1:40 1,500 9:45 AM 3 x 500 on 7:00 400fr(fa-dps)&100bk EN1 P FRB 1:24 1,500 10:07 AM 5 x 300 on 5:30 200fr&100kick drill EN1 K MIX 1:50 500 10:36 AM 5 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 10:45 AM Finish time. Total: 10,000 meters. Stress Value = 209 Daily Workout [287] for Tuesday, January 5, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================= === = === ==== 1,500 3:00 PM 1 x 200 on 3:00 choice } 3x REC S CHO 1:30 1 x 100 on 1:40 Individual Medley } REC S IM 1:40 4 x 50 on :50 Individual Medley } EN1 S IM 1:40 1,000 3:25 PM 8 x 25 on :30 kick,stk drl by4t } 4x EN1 D IM 2:00 1 x 50 on :50 Individual Medley } EN1 S IM 1:40 500 3:46 PM 10 x 50 on :50 kick/stk 3xfast EN1 K STK 1:40 500 3:56 PM 10 x 50 on :45 pull/3xfast EN1 P STK 1:30 2,000 4:05 PM 10 x 200 on 3:00 STK/even~neg150-170 EN2 S STK 1:30 100 4:36 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 4:39 PM 1 x 500 on 7:30 Free/kick } 1x EN1 K FR 1:30 10 x 50 on 1:00 sidek&elbow up stk } EN1 K FR 2:00 2,000 4:58 PM 1 x 400 on 6:00 Free dps1/7brs } 1x EN1 P FR 1:30 1 x 400 on 5:00 Free fast } EN3 P FR 1:15 1 x 300 on 4:30 Free dps1/7brs } EN1 P FR 1:30 1 x 300 on 3:45 Free fast } EN3 P FR 1:15 1 x 200 on 3:00 Free dps1/7brs } EN1 P FR 1:30 1 x 200 on 2:30 Free fast } EN3 P FR 1:15 1 x 100 on 1:30 Free dps1/7 } EN1 P FR 1:30 1 x 100 on 1:15 Free fast } EN3 P FR 1:15 100 5:27 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 5:30 PM 8 x 50 on :45 Free 3fast-1ez } 2x EN3 S FR 1:30 1 x 100 on 1:30 Free max speed } EN3 S FR 1:30 300 5:46 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 5:51 PM Finish time. Total: 10,000 meters. Stress Value = 227 Daily Workout [288] for Wednesday, January 6, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================== === = === ==== 3,000 8:00 AM 1 x 3000 on 60:00 w-up EN1 S CHO 2:00 1,600 9:01 AM 8 x 50 on 1:00 STK/fast! data } 4x SP1 S STK 2:00 1,000 9:34 AM 1 x 1000 on 20:00 Recovery/swim-down REC S CHO 2:00 9:54 AM Finish time. Total: 5,600 meters. Stress Value = 174 Daily Workout [284] for Thursday, January 7, 1999 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 6:00 w-up/300cko-100IM REC S MIX 1:30 2,000 6:49 PM 8 x 50 on :45 Individual Medleyby1 } 2x EN1 P IM 1:30 6 x 100 on 1:20 Free/2ez-1fast } EN2 P FR 1:20 100 7:18 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 7:21 PM 8 x 50 on :55 Individual Medleyby1 } 1x EN1 K IM 1:50 6 x 100 on 1:45 free&breast mix } EN1 K BR 1:45 1,000 7:40 PM 5 x 200 on 3:15 150k,drl-50swm speed EN1 K IM 1:38 IM order &stk by1t 200 7:58 PM 4 x 50 on 1:00 your choice REC S CHO 2:00 1,000 8:03 PM 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 } EN3 S IM 1:30 1 x 400 on 6:00 Individual Medley } EN3 S IM 1:30 HR 170~MAX des set } 200 8:19 PM 8 x 25 on :40 Drill your stk REC D STK 2:40 300 8:26 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:31 PM Finish time. Total: 7,000 meters. Stress Value = 110 Daily Workout [289] for Friday, January 8, 1999 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 REC S CHO 1:30 900 6:46 PM 4 x 50 on :50 drill&swim IM order } 3x EN1 D IM 1:40 1 x 100 on 1:40 drill&swm free } EN1 D FR 1:40 100 7:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,000 7:05 PM 10 x 50 on :45 stk mid140 dis160 } 2x EN2 S STK 1:30 3 x 100 on 1:30 stk mid150 dis170 } EN2 S STK 1:30 1 x 200 on 3:00 stk mid160 dis180 } EN2 S STK 1:30 100 7:36 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 400 7:39 PM 4 x 100 on 1:50 kick drill /free REC K FR 1:50 1,200 7:48 PM 6 x 50 on :40 Free 1-5des/6ez } 1x EN2 S FR 1:20 3 x 100 on 1:10 Free fast } EN3 S FR 1:10 4 x 50 on :50 Free 1-3des/4ez } EN2 S BR 1:40 2 x 100 on 1:10 Free fast } EN3 S FR 1:10 2 x 50 on 1:00 Free ez } REC S FR 2:00 1 x 100 on 1:00 Free fast } EN3 S FR 1:00 100 8:06 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 400 8:09 PM 4 x 100 on 1:50 stk drill/free REC D FR 1:50 100 8:18 PM 1 x 100 on 5:00 Recovery/swim-down REC S CHO 5:00 200 8:24 PM 1 x 200 on 2:00 Free Dive MAXXXXXXX SP2 S FR 1:00 500 8:27 PM 10 x 50 on :50 Recovery/swim-down REC S CHO 1:40 8:36 PM Finish time. Total: 7,000 meters. Stress Value = 127 Daily Workout [290] for Sunday, January 10, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================== === = === ==== 1,600 8:00 AM 4 x 400 on 7:00 w-up/skps by1t } 1x EN1 D CHO 1:45 100 8:29 AM 4 x 25 on :45 dash swim/no brs. SP3 S CHO 3:00 2,000 8:33 AM 4 x 50 on :50 IM order by1set/des } 4x EN2 S IM 1:40 1 x 100 on 2:00 IM drill choice } REC D IM 2:00 1 x 200 on 3:00 IM 50fa~200fa/+50,1t } EN2 S IM 1:30 300 9:08 AM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40 1,000 9:14 AM 8 x 50 on :40 Free/400pace foot } 1x EN3 S FR 1:20 4 x 25 on :30 Free/3ez-1fa } SP3 S FR 2:00 4 x 100 on 1:15 Free/400pace~des } EN3 S FR 1:15 4 x 25 on :30 Free/ez } REC S FR 2:00 100 9:30 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,000 9:33 AM 5 x 400 on 5:30 Free/speed play EN2 P PAD 1:23 1,200 10:02 AM 4 x 300 on 4:30 Fins/200drl-100frSWM EN1 D FIN 1:30 300 10:21 AM 6 x 50 on :45 Free/kick fast EN3 K FR 1:30 400 10:27 AM 1 x 400 on 7:00 Recovery/swim-down REC S CHO 1:45 10:34 AM Finish time. Total: 9,000 meters. Stress Value = 191 Daily Workout [291] for Sunday, January 10, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================= === = === ==== 1,500 4:30 PM 4 x 100 on 1:30 w-up } 3x REC S CHO 1:30 4 x 25 on :30 IM drill choice } REC D IM 2:00 600 4:55 PM 3 x 50 on :35 Free/fast } 3x EN3 S FR 1:10 1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00 500 5:05 PM 20 x 25 on 1:00 Kinu/tubing Sp&cho SP3 S SUR 4:00 dis/15x100 1'15"des Tachi/06"~04" Ai/10"~08" by5t 400 5:26 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30 5:32 PM Finish time. Total: 3,000 meters. Stress Value = 52 Daily Workout [292] for Monday, January 11, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,800 6:00 PM 4 x 100 on 1:30 w-up } 3x REC S CHO 1:30 1 x 200 on 3:15 IM 25drill&swim } REC D IM 1:38 1,000 6:29 PM 20 x 50 on :50 IM order by5t/form EN1 S IM 1:40 600 6:47 PM 4 x 25 on :30 U.W kick no brs/cho } 3x EN2 K FIN 2:00 1 x 50 on 1:00 side kick } REC K FIN 2:00 2 x 25 on :45 SP3/max speed-choice } SP3 S FIN 3:00 100 7:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 600 7:05 PM 8 x 25 on :30 Drill/NOMOTO special } 3x REC D FR 2:00 100 7:18 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,100 7:21 PM 4 x 50 on :45 Free/d,p,s~sub } 3x EN2 S FR 1:30 5 x 100 on 1:20 Free/form&speedplay } EN1 S FR 1:20 100 7:51 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 600 7:54 PM 12 x 50 on :50 Choice/pad pv form EN1 P PAD 1:40 600 8:05 PM 12 x 50 on 1:00 Choice/kick drl&swm EN1 K CHO 2:00 400 8:18 PM 8 x 50 on :50 Free/HR160~cool down REC S CHO 1:40 stretch10min. 8:26 PM Finish time. Total: 8,000 meters. Stress Value = 67 Daily Workout [293] for Tuesday, January 12, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,800 6:00 PM 4 x 100 on 1:30 w-up/3set fr1'10HR } 3x EN1 S CHO 1:30 1 x 200 on 3:15 IM 100drill-swim } REC D IM 1:38 600 6:29 PM 4 x 25 on :30 U.W kick no brs/cho } 3x EN2 K FIN 2:00 1 x 50 on 1:00 Head up kick } REC K FIN 2:00 2 x 25 on :45 SP3/max speed-choice } SP3 S FIN 3:00 500 6:44 PM 10 x 50 on :45 your choice/pace-ez EN1 S CHO 1:30 100 6:53 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 1,900 6:57 PM 7 x 100 on 1:20 1xorder fast,2xch-ez } 1x EN3 S IM 1:20 4 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00 5 x 100 on 1:15 Your Stroke des, } EN3 S STK 1:15 4 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00 3 x 100 on 1:10 Free/fast! } EN3 S FR 1:10 DIS/setdes,T05"-A10" } 400 7:26 PM 4 x 100 on 1:45 Recovery/swim-down REC S CHO 1:45 400 7:34 PM 16 x 25 on :30 Drill/your choice REC D CHO 2:00 2,000 7:43 PM 4 x 100 on 1:30 Backstroke } 2x EN1 P BK 1:30 3 x 200 on 2:30 Free/ } EN1 P FR 1:15 300 8:11 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 stretch 5min. 8:17 PM Finish time. Total: 8,000 meters. Stress Value = 153 Daily Workout [294] for Wednesday, January 13, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,800 6:30 PM 1 x 400 on 6:00 w-up/choice } 3x REC S CHO 1:30 4 x 25 on :30 drill/free } REC D FR 2:00 1 x 100 on 1:45 fly-bk-br by1set } EN1 S IM 1:45 500 7:01 PM 10 x 50 on :50 Kick&Swim/IM choice EN1 K IM 1:40 500 7:11 PM 10 x 50 on :50 Drill&Swim/IM choice EN1 D FIN 1:40 500 7:21 PM 5 x 100 on 1:40 Swim/choice,forming REC S CHO 1:40 1,500 7:31 PM 4 x 100 on 1:30 pull/choice } 3x EN1 P CHO 1:30 4 x 25 on :30 Pull/1xdps,2xfa no-B } EN2 P FR 2:00 200 7:56 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 Dis/5x400 5:30 HR,140-170des EN1~2 Drill/12x50 50"~D400 8:01 PM Finish time. Total: 5,000 meters. Stress Value = 34 Daily Workout [295] for Thursday, January 14, 1999 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 choice/taper EN1 S CHO 2:00 7:30 PM Finish time. Total: 3,000 meters. Stress Value = 33 Daily Workout [296] for Monday, January 18, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================= === = === ==== 1,000 6:00 PM 1 x 500 on 7:30 choice } 1x REC S CHO 1:30 10 x 50 on :45 25IM-25fr } EN1 S FRM 1:30 1,000 6:16 PM 5 x 200 on 3:30 1.3.5fast 2.4k&S EN1 K FR 1:45 1,000 6:35 PM 1 x 600 on 8:00 Free/NEG } 1x EN1 P FR 1:20 4 x 100 on 1:30 Free/Fast 1'00-05" } EN2 P FR 1:30 100 6:50 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 6:53 PM 20 x 50 on :40 Free/3ez-2fast EN2 S FR 1:20 100 7:08 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,100 7:11 PM 8 x 25 on :45 Free/fast } 1x SP3 S FR 3:00 1 x 100 on 2:00 Recovery/drill } REC D CHO 2:00 4 x 50 on 1:30 Free/fast } SP1 S FR 3:00 1 x 100 on 3:00 Recovery/drill } REC D CHO 3:00 2 x 100 on 3:00 Free/MAX } SP2 S FR 3:00 1 x 100 on 4:00 Recovery/drill } REC D CHO 4:00 1 x 200 on 3:00 Free/MAX } SP2 S FR 1:30 100 7:42 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 200 7:45 PM 8 x 25 on :40 Freestyle EN1 S FR 2:40 100 7:52 PM 4 x 25 on 2:00 Free/Dive! SP3 S FR 8:00 300 8:01 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:06 PM Finish time. Total: 6,000 meters. Stress Value = 131 Daily Workout [297] for Tuesday, January 19, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================= === = === ==== 800 6:30 PM 4 x 200 on 3:00 50drill-100IM-50fr REC S IM 1:30 1,000 6:43 PM 4 x 100 on 1:20 Free-hypo 3/25m } 2x EN1 P FR 1:20 4 x 25 on :40 fr /1xez,2xmax no-B } SP3 P FR 2:40 500 7:00 PM 1 x 500 on 7:30 drill/your stk REC D FIN 1:30 600 7:09 PM 4 x 25 on :30 U.W kick no-brs } 2x EN2 K FIN 2:00 1 x 100 on 2:00 ez kick } REC K FIN 2:00 2 x 50 on 1:30 Free/max speed! } SP3 S FIN 3:00 100 7:24 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 450 7:27 PM 3 x 25 on :15 Free/fast! } 3x EN3 S FR 1:00 1 x 75 on 1:30 Free/ez } REC S FR 2:00 150 7:35 PM 1 x 150 on 3:00 Recovery/swim-down REC S CHO 2:00 1,100 7:39 PM 4 x 100 on 1:15 Free/T4'10" A4'30" } 1x EN3 S FR 1:15 4 x 25 on :40 Recovery/swim-down } REC S CHO 2:40 3 x 100 on 1:10 Free/fast! } SP1 S FR 1:10 4 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00 2 x 100 on 1:05 Free/fast!! } SP2 S FR 1:05 300 7:58 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 400 8:04 PM 8 x 50 on :50 drill/IM EN1 D IM 1:40 800 8:12 PM 4 x 200 on 3:00 IM order by1t EN1 S IM 1:30 300 8:25 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:30 PM Finish time. Total: 6,500 meters. Stress Value = 134 Daily Workout [298] for Tuesday, January 26, 1999 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 100 on 1:30 w-up } 2x REC S CHO 1:30 4 x 50 on :50 IM drill } EN1 D IM 1:40 1,600 6:50 PM 4 x 400 on 5:30 Free/pad pv 200ez-fa EN1 P FR 1:23 200 7:13 PM 8 x 25 on :35 scull &stk drill REC D CHO 2:20 1,000 7:19 PM 10 x 100 on 1:30 Individual Medley EN1 S IM 1:30 100 7:35 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 500 7:38 PM 1 x 500 on 9:00 kick/br&choice EN1 K BR 1:48 1,000 7:48 PM 4 x 100 on 1:40 kick your choice } 2x EN1 K FIN 1:40 4 x 25 on :30 U.W kick } EN2 K FIN 2:00 100 8:07 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 8:10 PM 10 x 100 on 1:20 Free/des4-3-2-1t EN2 S FR 1:20 300 8:25 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:30 PM Finish time. Total: 7,000 meters. Stress Value = 74 Daily Workout [299] for Wednesday, January 27, 1999 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/choice REC S CHO 1:30 800 6:46 PM 16 x 50 on :55 IM order/1swm-3drl EN1 D IM 1:50 2,000 7:02 PM 4 x 500 on 7:00 Free/speed play EN1 S FR 1:24 100 7:31 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 250 7:34 PM 5 x 50 on 1:30 Br/jump k&bk kick EN1 D BR 3:00 250 7:43 PM 1 x 250 on 5:00 Br/one leg k~2dol1br EN1 D BR 2:00 100 7:49 PM 4 x 25 on 1:00 Br/front leg scull EN1 D BR 4:00 250 7:54 PM 1 x 250 on 5:00 Br/scull~pull EN1 D BR 2:00 100 8:00 PM 4 x 25 on :40 Br/swim sub~fast SP2 S BR 2:40 100 8:04 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,400 8:07 PM 1 x 200 on 2:50 Individual Medley } 1x EN2 S IM 1:25 3 x 100 on 1:20 Free } EN2 S FR 1:20 1 x 300 on 4:10 Individual Medley } EN2 S IM 1:23 2 x 100 on 1:15 Free } EN2 S FR 1:15 1 x 400 on 5:20 Individual Medley } EN2 S IM 1:20 250 8:27 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36 8:31 PM Finish time. Total: 6,600 meters. Stress Value = 82 Daily Workout [300] for Thursday, January 28, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================== === = === ==== 1,200 6:00 PM 4 x 300 on 4:20 Free,cho,free,IM REC S MIX 1:27 500 6:19 PM 10 x 50 on :55 Drill/IM REC D IM 1:50 200 6:30 PM 8 x 25 on :30 1xIM/2xrec swm cho. REC S IM 2:00 1,600 6:35 PM 1 x 400 on 6:00 Individual Medley } 1x EN1 S IM 1:30 2 x 200 on 3:00 1xFly-Bk/2xBr-Fr } EN1 S IM 1:30 4 x 100 on 1:30 IM order by1t } EN2 S IM 1:30 8 x 50 on :45 IM order by2t } EN3 S IM 1:30 200 7:00 PM 8 x 25 on :30 1xdrl/2xrec swm cho. REC D CHO 2:00 900 7:05 PM 3 x 300 on 4:40 Fin/U.W BkK-Bk dol EN1 K FIN 1:33 Bk sideK by100 200 7:20 PM 8 x 25 on :45 Fin/STK 1xKRLS 2xSWM SP3 S FIN 3:00 2xSPRINT 400 7:27 PM 1 x 400 on 6:00 Fin/your choice REC D FIN 1:30 100 7:34 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,800 7:37 PM 4 x 50 on :45 Backstroke/1~4des } 3x EN2 S BK 1:30 4 x 100 on 1:15 Freestyle } EN2 S FR 1:15 200 8:02 PM 8 x 25 on :35 Free/drill REC D FR 2:20 1,000 8:08 PM 1 x 1000 on 15:00 Pull/your choice EN1 P CHO 1:30 300 8:24 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:29 PM Finish time. Total: 8,600 meters. Stress Value = 113 Daily Workout [301] for Friday, January 29, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================= === = === ==== 1,100 6:30 PM 1 x 550 on 7:40 w-up/choice } 1x REC S CHO 1:24 11 x 50 on :50 drl&swm/8IM-3stk } EN1 D IM 1:40 900 6:48 PM 18 x 50 on :40 Free/2dps,1ez-fa25m EN1 S FR 1:20 400 7:01 PM 1 x 400 on 6:00 Fin/sideK choice EN1 K CHO 1:30 900 7:08 PM 4 x 25 on :30 Fin/kick drill } 3x REC D FLY 2:00 1 x 50 on 1:00 Fin/swim&U.W k25 } EN3 S FLY 2:00 4 x 25 on :30 Fin/stk drill } REC D FLY 2:00 1 x 50 on 1:00 Fin/U.W k&swim25 } EN3 S FLY 2:00 100 7:27 PM 1 x 100 on 2:00 Fin/drill choice REC D CHO 2:00 100 7:30 PM 4 x 25 on 1:00 Fin/max sprint swm SP3 S FLY 4:00 200 7:35 PM 8 x 25 on :30 choice swim or drill REC D CHO 2:00 1,000 7:40 PM 10 x 100 on 1:30 Free/hyp4-3-2-1by25m EN1 P FR 1:30 200 7:56 PM 4 x 50 on 1:00 your choice EN1 S FR 2:00 400 8:01 PM 8 x 50 on :50 Free/fast EN3 S FR 1:40 400 8:09 PM 8 x 50 on 1:00 Free/1ez-3fast alt SP1 S FR 2:00 400 8:18 PM 8 x 50 on 1:10 Free/2ez-2fast alt SP2 S FR 2:20 400 8:29 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40 8:36 PM Finish time. Total: 6,500 meters. Stress Value = 163 Daily Workout [302] for Sunday, January 31, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================== === = === ==== 1,800 8:30 AM 4 x 100 on 1:30 W-UP } 3x REC S CHO 1:30 1 x 200 on 3:30 drill100-swim100 } REC D IM 1:45 200 9:00 AM 8 x 25 on :45 KRLS by2t Sprint? !! SP3 S FR 3:00 1,400 9:07 AM 1 x 100 on 1:30 Individual Medley } 1x EN1 S IM 1:30 2 x 50 on 1:00 Fly 1ez-1fast } SP1 S FLY 2:00 1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30 2 x 50 on 1:00 Bk 1ez-1fast } SP1 S BK 2:00 1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30 2 x 50 on 1:00 Br 1ez-1fast } SP1 S BR 2:00 1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30 2 x 50 on 1:00 Free 1ez-1fast } SP1 S FR 2:00 200 9:31 AM 8 x 25 on :30 Recovery/drl-down REC D CHO 2:00 2,000 9:36 AM 5 x 400 on 5:15 Free/1~4des 5ez EN2 S FR 1:19 600 10:04 AM 8 x 50 on :50 Stk/drill&swim } 1x EN1 D STK 1:40 8 x 25 on :40 Stk/max tempo up PUL } SP3 P STK 2:40 400 10:17 AM 4 x 100 on 2:00 Stk/speed play&form EN2 S STK 2:00 400 10:26 AM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 10:33 AM Finish time. Total: 7,000 meters. Stress Value = 121