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