K-1の'00.8月の日々の練習です。今年のテーマはRough&Tough!

今月は全中、インターハイ、JOCでがつんといきます!

By Hy-Tek's WORKOUT MANAGER

                Daily Workout [636] for Tuesday, August 1, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                           EGY T STK  PACE
====== ========  ========================================= === = ===  ====
 1,600  7:10 AM  4 x 400 on  7:00 SKPD/300cho-100IM        EN1 D MIX  1:45
   400  7:39 AM  8 x  50 on   :40 Free                     EN2 S FR   1:20
 2,000  7:46 AM  1 x 200 on  3:00 Individual Medley } 4x   EN1 P IM   1:30
                 3 x 100 on  1:20 Free  1/5brs      }      EN2 P FR   1:20
   100  8:15 AM  1 x 100 on  2:00 Recovery/swim-down       REC S CHO  2:00
 2,400  8:18 AM  8 x  25 on   :30 12.5UWK/12.5HUPK   } 3x  EN1 K FR   2:00
                 4 x  50 on   :50 side stk           }     EN1 D FR   1:40
                 4 x 100 on  1:20 75ez-25hypo 0-1brs }     EN2 S FR   1:20
   100  8:57 AM  1 x 100 on  2:00 Recovery/swim-down       REC S CHO  2:00
   800  9:00 AM  1 x 800 on 12:00 Fins kick                EN1 K FIN  1:30
   900  9:13 AM  3 x  50 on   :45 B-kick    } 3x           EN3 K FR   1:30
                 1 x 150 on  3:00 B-kick ez }              REC K FR   2:00
   200  9:30 AM  1 x 200 on  4:00 Recovery/swim-down       REC S CHO  2:00
        9:34 AM Finish time.  Total: 8,500 meters.  Stress Value = 140

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery    850  10.00%  Freestyle         4,900  57.65%
    Aerobic Base      4,400  51.76%  IM                  800   9.41%
    Anaerobic Thresh  2,800  32.94%  Fins                800   9.41%
    MaxVO2              450   5.29%  your choice         400   4.71%
                                     Mix-stroke        1,600  18.82%
    

                Daily Workout [637] for Tuesday, August 1, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                           EGY T STK  PACE
====== ========  ========================================= === = ===  ====
 2,000  3:00 PM   1 x 400 on 6:00 at YASHIRO OUT50m } 2x   EN1 S FRM  1:30
                  1 x 300 on 4:30 Free-medley       }      EN1 S FRM  1:30
                  1 x 200 on 3:00 Free-medley       }      EN1 S FRM  1:30
                  1 x 100 on 1:30 Free-medley       }      EN1 S FRM  1:30
 1,600  3:31 PM   8 x  50 on  :45 Butterfly    } 1x        EN2 S FLY  1:30
                  4 x 100 on 1:30 Backstroke   }           EN2 S BK   1:30
                  8 x  50 on  :50 Breaststroke }           EN2 S BR   1:40
                  4 x 100 on 1:20 Free         }           EN2 S FR   1:20
   100  3:56 PM   1 x 100 on 2:00 Recovery/swim-down       REC S CHO  2:00
 1,600  3:59 PM   8 x  50 on  :40 Free } 1x                EN2 S FR   1:20
                  4 x 100 on 1:20 Free }                   EN3 S FR   1:20
                  8 x  50 on  :45 Free }                   EN3 S FR   1:30
                  4 x 100 on 1:30 Free }                   EN3 S FR   1:30
   100  4:23 PM   1 x 100 on 2:00 Recovery/swim-down       REC S CHO  2:00
 1,000  4:26 PM  10 x 100 on 1:30 Pull                     EN1 P FR   1:30
 1,200  4:42 PM   1 x 200 on 3:00 Individual Med.ORD } 4x  EN1 K IM   1:30
                  1 x  50 on  :50 Drill              }     EN1 D IM   1:40
                  1 x  50 on  :50 Swim               }     EN2 S IM   1:40
        5:01 PM Finish time.  Total: 7,600 meters.  Stress Value = 172

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery    200   2.63%  Freestyle         3,000  39.47%
    Aerobic Base      4,000  52.63%  Backstroke          400   5.26%
    Anaerobic Thresh  2,200  28.95%  Breaststroke        400   5.26%
    MaxVO2            1,200  15.79%  Butterfly           400   5.26%
                                     IM                1,200  15.79%
    Type of Work             Meters  Free-medley       2,000  26.32%
    ================ ==============  your choice         200   2.63%
 
               Daily Workout [638] for Wednesday, August 2, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 1,000  7:10 AM   1 x 1000 on 15:00 Warm-up                 REC S CHO  1:30
 1,000  7:26 AM   1 x  100 on  1:30 Individual Medley } 1x  EN1 S IM   1:30
                  1 x  200 on  2:55 Individual Medley }     EN1 S IM   1:28
                  1 x  300 on  4:20 Individual Medley }     EN2 S IM   1:27
                  1 x  400 on  6:00 Individual Medley }     EN2 S IM   1:30
 1,600  7:42 AM   4 x  400 on  5:50 1xIMK&D/2xFr HupK       EN2 K FIN  1:28
   400  8:07 AM   8 x   50 on   :45 Freestyle/fast          EN3 K FIN  1:30
   100  8:14 AM   1 x  100 on  2:00 Recovery/swim-down      REC S CHO  2:00
 1,000  8:17 AM   4 x  250 on  3:40 200Im-50Fr              EN1 P FRM  1:28
 1,000  8:33 AM   1 x 1000 on 17:00 Individual Medley       EN1 S IM   1:42
 1,000  8:51 AM  10 x  100 on  1:20 1xBk1:20/2xFr1:10       EN2 P FRB  1:20
 1,000  9:06 AM   1 x 1000 on 15:00 Free                    EN2 S FR   1:30
 1,000  9:22 AM  20 x   50 on   :55 IM drill                EN1 D IM   1:50
   9:41 AM Finish time.  Total: 9,100 meters.  Stress Value = 157

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  1,100  12.09%  Freestyle         1,000  10.99%
    Aerobic Base      3,300  36.26%  IM                3,000  32.97%
    Anaerobic Thresh  4,300  47.25%  Free-medley       1,000  10.99%
    MaxVO2              400   4.40%  Fins              2,000  21.98%
                                     your choice       1,100  12.09%
                       Free-Backstroke   1,000  10.99%
    

               Daily Workout [639] for Wednesday, August 2, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION       Out50mPool          EGY T STK  PACE
====== ========  ========================================= === = ===  ====
 2,000  3:00 PM   1 x 400 on  5:30 Cho       } 2x          REC S CHO  1:23
                 10 x  50 on   :45 IM&choice }             EN1 S IM   1:30
                  1 x 100 on  2:00 Side kick }             REC D STK  2:00
   200  3:31 PM   4 x  50 on  1:00 10mDash&ez              SP3 S STK  2:00
 4,000  3:36 PM  40 x 100 on  1:20 Free/Hard!              EN3 S FR   1:20
                                   Mid/10x50 1:20fa                  
                                   5x100ez/20x50e,fa                 
                                   5x100fa                           
   400  4:31 PM   8 x  50 on   :50 Recovery/swim-down      REC S CHO  1:40
   500  4:39 PM   1 x 500 on 10:00 Ez kick                 REC K CHO  2:00
   500  4:50 PM  10 x  50 on   :50 50hard:45/50ez:60       EN2 K STK  1:40
 1,000  5:00 PM   1 x 100 on  1:30 Free              } 1x  EN1 P FR   1:30
                  1 x 200 on  3:00 Free-bk           }     EN1 P FRB  1:30
                  1 x 300 on  4:30 Free-bk-br        }     EN1 S BKR  1:30
                  1 x 400 on  6:00 Individual Medley }     EN1 P IM   1:30
   400  5:16 PM   8 x  50 on   :50 Recovery/swim-down      REC S CHO  1:40
    5:23 PM Finish time.  Total: 9,000 meters.  Stress Value = 306

    Energy Levels            Meters  Stroke Categories        Meters
    ================ ==============  ================= =============
    Warm-up/Recovery  2,300  25.56%  Freestyle         4,100  45.56%
    Aerobic Base      2,000  22.22%  IM                1,400  15.56%
    Anaerobic Thresh    500   5.56%  Your stroke         900  10.00%
    MaxVO2            4,000  44.44%  your choice       2,100  23.33%
    Alactate            200   2.22%  Free-Backstroke     200   2.22%
                                     Back-Breast         300   3.33%
    
 
              Daily Workout [640] for Thursday, August 3, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
   500  7:10 AM   1 x  500 on  7:30 Warm-up                 REC S CHO  1:30
 1,000  7:19 AM   1 x 1000 on 15:00 Fins Kick               EN1 K FIN  1:30
 1,500  7:35 AM   4 x  100 on  1:25 Im  jog   } 3x          EN2 S IM   1:25
                  4 x   25 on   :30 Im  drill }             REC D IM   2:00
   100  7:59 AM   1 x  100 on  2:00 Recovery/swim-down      REC S CHO  2:00
 2,700  8:02 AM   6 x   50 on   :45 Free-medley } 3x        EN1 P FRM  1:30
                  4 x  100 on  1:15 Free        }           EN3 P FR   1:15
                  1 x  200 on  3:00 Free-Bk     }           REC P FRB  1:30
   100  8:41 AM   1 x  100 on  2:00 Recovery/swim-down      REC S CHO  2:00
 2,000  8:44 AM  10 x  200 on  2:45 Free/150-180            EN2 S FR   1:23
 1,050  9:13 AM   3 x   50 on   :45 Your Stroke       } 3x  EN3 K STK  1:30
                  1 x  200 on  4:00 Individual Medley }     EN1 K IM   2:00
   200  9:33 AM   8 x   25 on   :30 Good stk                REC S CHO  2:00
   150  9:38 AM   1 x  150 on  4:00 Recovery/swim-down      REC S CHO  2:40
        9:42 AM Finish time.  Total: 9,300 meters.  Stress Value = 207
                Daily Workout [641] for Thursday, August 3, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                     EGY T STK  PACE
====== ========  =================================== === = ===  ====
 1,000  2:40 PM  10 x 100 on 1:30 At Yashiro/OUT 50m REC S IM   1:30
 1,000  2:56 PM  20 x  50 on  :50 IMby5t   Kick&Swim EN1 K IM   1:40
   400  3:14 PM   8 x  50 on  :45 1xpace 2xez        EN2 S STK  1:30
 3,000  3:21 PM  30 x 100 on 1:30 Stk/under1:10      EN3 S STK  1:30
   400  4:07 PM   8 x  50 on  :50 Recovery/swim-down REC S CHO  1:40
 1,800  4:15 PM  12 x  50 on  :45 Your Stroke } 1x   EN1 P STK  1:30
                  6 x 100 on 1:20 Your Stroke }      EN2 P STK  1:20
                  3 x 200 on 2:30 Your Stroke }      EN2 P STK  1:15
   100  4:41 PM   1 x 100 on 2:00 Recovery/swim-down REC S CHO  2:00
 1,200  4:44 PM  12 x 100 on 1:30 sideK,BoardK by6t  EN1 K FIN  1:30
   400  5:03 PM   1 x 400 on 7:00 Recovery/swim-down REC S CHO  1:45
        5:10 PM Finish time.  Total: 9,300 meters.  Stress Value = 264

>

                 Daily Workout [642] for Friday, August 4, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,000  7:10 AM   1 x 1000 on 15:00 Warm-up                  REC S CHO  1:30
 2,000  7:26 AM   4 x  500 on  8:00 K-P-Drill-Ring           EN1 D CHO  1:36
 1,000  7:59 AM   4 x  250 on  3:45 Fins/200IMdrl-50Hupk     EN1 D FIN  1:30
 2,500  8:15 AM   1 x  100 on  1:30 Individual Medley  } 1x  EN1 S IM   1:30
                  1 x  200 on  3:00 Individual Medley  }     EN1 S IM   1:30
                  1 x  300 on  4:30 Individual Medley  }     EN1 S IM   1:30
                  1 x  400 on  6:00 Individual Medley  }     EN1 S IM   1:30
                  1 x  500 on  8:00 Individual Med DRL }     EN1 D IM   1:36
                  1 x  400 on  6:00 Individual Medley  }     EN1 S IM   1:30
                  1 x  300 on  4:30 Individual Medley  }     EN1 S IM   1:30
                  1 x  200 on  3:00 Individual Medley  }     EN1 S IM   1:30
                  1 x  100 on  1:30 Individual Medley  }     EN1 S IM   1:30
   100  8:54 AM   1 x  100 on  2:00 Recovery/swim-down       REC S CHO  2:00
 1,500  8:57 AM   4 x   25 on   :30 Stk fast       } 3x      SP1 P STK  2:00
                  4 x  100 on  1:20 Stk 3/25brs ez }         REC P STK  1:20
   300  9:20 AM  12 x   25 on   :30 Dog pull&UW recovery     REC D FR   2:00
   400  9:27 AM   1 x  400 on  6:00 Recovery/swim-down       REC S CHO  1:30
        9:33 AM Finish time.  Total: 8,800 meters.  Stress Value = 87

                 Daily Workout [643] for Friday, August 4, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                         EGY T STK  PACE
====== ========  ======================================= === = ===  ====
 1,000  2:45 PM   1 x 1000 on 15:00 At Yashiro OUT50m    REC S CHO  1:30
 2,000  3:01 PM  20 x  100 on  1:40 Dis/400pace          EN3 S STK  1:40
                                    Mid/2H-1e-1H-1e                
   400  3:36 PM   8 x   50 on   :50 Recovery/swim-down   REC S BK   1:40
 2,400  3:44 PM   6 x  400 on  5:30 Pad-pv               EN1 P PAD  1:23
   200  4:18 PM   1 x  200 on  3:00 Individual Medley    REC P IM   1:30
 1,200  4:22 PM  12 x  100 on  1:30 Fins/sidek-stk,B-k6t EN1 K FIN  1:30
   300  4:41 PM   1 x  300 on  5:00 Recovery/swim-down   REC S CHO  1:40
        4:46 PM Finish time.  Total: 7,500 meters.  Stress Value = 172

                 Daily Workout [644] for Friday, August 4, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                        EGY T STK  PACE
====== ========  ====================================== === = ===  ====
 8,000  6:30 PM  10 x 800 on 11:00 Des set!!10'30-9'30  EN2 S FR   1:23
                                   Today's Total24000m!           
        8:21 PM Finish time.  Total: 8,000 meters.  Stress Value = 176

>

                 Daily Workout [645] for Sunday, August 6, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
 1,800  7:30 AM   1 x  400 on  6:00 Warm-up           } 3x    REC S CHO  1:30
                  4 x   50 on   :45 Individual Medley }       EN1 S IM   1:30
   200  7:58 AM   8 x   25 on   :40 IM/Fr alt sp3             SP3 S FRM  2:40
 2,000  8:05 AM   4 x   50 on   :50 IM25KRLS-25Swim     } 4x  EN1 D IM   1:40
                  1 x  200 on  3:00 IM order200straight }     EN1 S IM   1:30
                  1 x  100 on  1:30 Recovery/swim-down  }     REC S CHO  1:30
 2,000  8:38 AM   4 x   25 on   :30 Dog pull or scull } 4x    REC D STK  2:00
                  4 x   50 on   :40 Tempo1sec/1stk    }       EN3 P STK  1:20
                  1 x  200 on  3:00 ez,1/7brs         }       REC P FR   1:30
   100  9:10 AM   1 x  100 on  2:00 Recovery/swim-down        REC S CHO  2:00
 1,000  9:13 AM   5 x  200 on  3:30 Stk HR165                 EN1 K STK  1:45
 1,000  9:32 AM   1 x 1000 on 15:00 50stkDRL-200Kick          EN1 K FIN  1:30
   200  9:48 AM   8 x   25 on   :40 UW kick Fast,Fins on      SP3 K FIN  2:40
   400  9:55 AM  16 x   25 on   :30 Tempo 1sec/1stk           EN3 S STK  2:00
   300 10:04 AM   1 x  300 on  5:00 Recovery/swim-down        REC S CHO  1:40
       10:09 AM Finish time.  Total: 9,000 meters.  Stress Value = 143
 
                 Daily Workout [645] for Sunday, August 6, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
 1,800  7:30 AM   1 x  400 on  6:00 Warm-up           } 3x    REC S CHO  1:30
                  4 x   50 on   :45 Individual Medley }       EN1 S IM   1:30
   200  7:58 AM   8 x   25 on   :40 IM/Fr alt sp3             SP3 S FRM  2:40
 2,000  8:05 AM   4 x   50 on   :50 IM25KRLS-25Swim     } 4x  EN1 D IM   1:40
                  1 x  200 on  3:00 IM order200straight }     EN1 S IM   1:30
                  1 x  100 on  1:30 Recovery/swim-down  }     REC S CHO  1:30
 2,000  8:38 AM   4 x   25 on   :30 Dog pull or scull } 4x    REC D STK  2:00
                  4 x   50 on   :40 Tempo1sec/1stk    }       EN3 P STK  1:20
                  1 x  200 on  3:00 ez,1/7brs         }       REC P FR   1:30
   100  9:10 AM   1 x  100 on  2:00 Recovery/swim-down        REC S CHO  2:00
 1,000  9:13 AM   5 x  200 on  3:30 Stk HR165                 EN1 K STK  1:45
 1,000  9:32 AM   1 x 1000 on 15:00 50stkDRL-200Kick          EN1 K FIN  1:30
   200  9:48 AM   8 x   25 on   :40 UW kick Fast,Fins on      SP3 K FIN  2:40
   400  9:55 AM  16 x   25 on   :30 Tempo 1sec/1stk           EN3 S STK  2:00
   300 10:04 AM   1 x  300 on  5:00 Recovery/swim-down        REC S CHO  1:40
       10:09 AM Finish time.  Total: 9,000 meters.  Stress Value = 143

                 Daily Workout [646] for Sunday, August 6, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                          EGY T STK  PACE
====== ========  ======================================== === = ===  ====
 1,000  3:30 PM  10 x 100 on 1:20 Free                    EN1 S FR   1:20
   600  3:45 PM   1 x 100 on 1:30 Butterfly    } 1x       EN1 S FLY  1:30
                  1 x 200 on 3:00 Backstroke   }          EN1 S BK   1:30
                  1 x 300 on 4:30 Breaststroke }          EN1 S BR   1:30
 1,000  3:55 PM  10 x 100 on 1:20 Free/e-m-h 7-5-3brs     EN2 P FR   1:20
   950  4:10 PM   3 x  25 on  :30 Dash Kick         } 2x  SP1 K FR   2:00
                  1 x 100 on 1:45 Side kick         }     REC K CHO  1:45
                  1 x 300 on 5:00 Individual Medley }     EN2 K IM   1:40
   150  4:28 PM   1 x 150 on 2:00 Recovery/swim-down      REC S CHO  1:20
   500  4:31 PM   1 x 200 on 3:30 Fly drill         } 1x  REC D FLY  1:45
                  1 x 300 on 4:30 Individual Medley }     EN1 S FLY  1:30
   500  4:40 PM   1 x 500 on 7:30 Backstroke              EN1 P BK   1:30
   500  4:49 PM   1 x 500 on 8:00 DolBR-3k-2k-1k1p        EN1 D BR   1:36
 1,200  4:58 PM   3 x 400 on 5:30 Free/Des 160-           EN2 S FR   1:23
   200  5:16 PM   1 x 200 on 4:00 Recovery/swim-down      REC S CHO  2:00
        5:20 PM Finish time.  Total: 6,600 meters.  Stress Value = 107

>

                 Daily Workout [647] for Monday, August 7, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,000  9:00 AM   1 x 1000 on 15:00 200ch-300fr-200dr-IM     REC S MIX  1:30
 2,000  9:16 AM   1 x  200 on  3:00 IM order straight } 4x   EN2 S IM   1:30
                  1 x  100 on  1:45 IM order drill    }      REC D IM   1:45
                  1 x  200 on  3:00 Individual Medley }      EN1 S IM   1:30
   100  9:48 AM   1 x  100 on  2:00 Recovery/swim-down       REC S CHO  2:00
 2,000  9:51 AM   3 x  100 on  1:30 Free/1:10-set des. } 1x  EN2 S FR   1:30
                  1 x   25 on  1:00 Backstroke         }     REC S BK   4:00
                  4 x  100 on  1:25 Free               }     EN3 S FR   1:25
                  1 x   25 on  1:00 Backstroke         }     REC S BK   4:00
                  5 x  100 on  1:20 Free               }     EN3 S FR   1:20
                  1 x   25 on  1:00 Backstroke         }     REC S BK   4:00
                  4 x  100 on  1:15 Free               }     EN3 S FR   1:15
                  1 x   25 on  1:00 Backstroke         }     REC S CHO  4:00
                  3 x  100 on  1:10 Free               }     EN3 S FR   1:10
   400 10:22 AM   8 x   50 on   :50 Recovery/swim-down       REC S CHO  1:40
 1,000 10:30 AM   1 x 1000 on 15:00 Pull                     EN1 S CHO  1:30
 1,000 10:46 AM   1 x 1000 on 18:00 Kick                     EN1 K CHO  1:48
   500 11:05 AM  10 x   50 on   :50 Recovery/swim-down       REC S CHO  1:40
       11:14 AM Finish time.  Total: 8,000 meters.  Stress Value = 161

                 Daily Workout [648] for Monday, August 7, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                               EGY T STK  PACE
====== ========  ============================================= === = ===  ====
 1,500  2:30 PM   1 x 1500 on 30:00 At Yashiro                 EN1 S CHO  2:00
 1,500  3:01 PM  15 x  100 on  2:00 Free/in-hard               SP1 S FR   2:00
   100  3:32 PM   1 x  100 on  2:00 Recovery/swim-down         REC S BK   2:00
   400  3:35 PM   8 x   50 on   :50 Recovery/swim-down         REC S CHO  1:40
 1,600  3:43 PM   4 x   50 on   :50 IM order 1sets drill } 4x  REC D IM   1:40
                  1 x  200 on  3:00 Individual Medley    }     EN1 S IM   1:30
   800  4:10 PM   8 x  100 on  1:40 fins kick                  REC K FIN  1:40
   200  4:25 PM   1 x  200 on  4:00 Recovery/swim-down         REC S CHO  2:00
        4:29 PM Finish time.  Total: 6,100 meters.  Stress Value = 157

                 Daily Workout [649] for Monday, August 7, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                     EGY T STK  PACE
====== ========  =================================== === = ===  ====
 2,500  6:10 PM  100 x 25 on  :30 Hard!!             SP1 S STK  2:00
   500  7:01 PM   10 x 50 on 1:00 Recovery/swim-down REC S CHO  2:00
        7:11 PM Finish time.  Total: 3,000 meters.  Stress Value = 220

>

                Daily Workout [650] for Tuesday, August 8, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,600  9:00 AM   4 x 400 on  7:00 SDPK/300cho-100IMmix      EN1 D CHO  1:45
   900  9:29 AM   4 x  25 on   :40 10mDash4x25mKPS1set } 3x  SP3 D STK  2:40
                  1 x 200 on  4:00 Drill               }     REC D CHO  2:00
 2,000  9:50 AM  10 x 200 on  2:50 2t100Imx2,4t200IM         EN2 S IM   1:25
                                   -10t200IM order                     
   100 10:20 AM   1 x 100 on  2:00 Recovery/swim-down        REC S CHO  2:00
 1,500 10:23 AM   4 x  25 on   :30 Fly,Bk,Br by1set } 3x     EN1 P IM   2:00
                  6 x  50 on   :40 1/7brs           }        EN2 P FR   1:20
                  1 x 100 on  1:30 Backstroke       }        REC P BK   1:30
 1,500 10:47 AM   4 x  25 on   :30 Kick drill    } 3x        REC K CHO  2:00
                  6 x  50 on   :50 Kick on Board }           EN2 K CHO  1:40
                  1 x 100 on  2:00 Kick ez       }           REC K CHO  2:00
   400 11:15 AM   1 x 400 on 10:00 Dirll&ez swim             REC D CHO  2:30
   100 11:26 AM   1 x 100 on  1:30 Dive Max!                 SP2 S FR   1:30
   900 11:29 AM   1 x 900 on 15:00 Recovery/swim-down        REC S CHO  1:40
       11:44 AM Finish time.  Total: 9,000 meters.  Stress Value = 129
 
               Daily Workout [651] for Wednesday, August 9, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                      EGY T STK  PACE
====== ========  ==================================== === = ===  ====
 1,000  1:00 PM  10 x 100 on 1:30 Choice              REC S CHO  1:30
   600  1:16 PM   3 x 200 on 3:00 Individual Medley   EN2 S IM   1:30
   400  1:26 PM   1 x 400 on 7:00 Individual Medley   REC D IM   1:45
 1,000  1:34 PM   4 x 100 on 1:15 Free des      } 2x  EN3 S FR   1:15
                  1 x 100 on 2:00 Backstroke ez }     REC S BK   2:00
 3,000  1:49 PM  15 x 200 on 2:40 Free                EN2 S FR   1:20
                                  Jr.4x50:40,6x50:45            
                                  8x50:60Pace &rec              
   300  2:30 PM   6 x  50 on  :50 Recovery/swim-down  REC S CHO  1:40
   500  2:36 PM  10 x  50 on  :50 Drill               REC D CHO  1:40
 1,000  2:46 PM  10 x 100 on 1:25 Pull                REC P CHO  1:25
   500  3:02 PM   1 x 500 on 9:00 Fins Kick           REC K FIN  1:48
   500  3:12 PM  10 x  50 on  :50 Recovery/swim-down  REC S CHO  1:40
                                  Jr.7000m                      
        3:22 PM Finish time.  Total: 8,800 meters.  Stress Value = 132

               Daily Workout [652] for Thursday, August 10, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                       EGY T STK  PACE
====== ========  ===================================== === = ===  ====
 1,600  1:00 PM   4 x  400 on  7:00 at Yashiro  SKPS   EN1 D CHO  1:45
   800  1:29 PM  16 x   50 on   :45 Free  4pace-4ez    EN2 S FR   1:30
 1,000  1:42 PM  10 x  100 on  2:30 Free/Hard!         SP1 S STK  2:30
   500  2:08 PM   1 x  500 on 10:00 Recovery/swim-down REC S CHO  2:00
 3,100  2:19 PM   1 x 3100 on 60:00 free training      REC S CHO  1:56
                                    Shiho/Kinchu 9:06.           
                                    Yusuke/IM 2:25.              
        3:20 PM Finish time.  Total: 7,000 meters.  Stress Value = 123

>

                Daily Workout [653] for Friday, August 11, 2000
                     Junior K-1 Team Shimaco's Group [2,9]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                           EGY T STK  PACE
====== ========  ========================================= === = ===  ====
 2,000  1:00 PM   1 x 500 on 7:30 Warm-up at YASHIRO } 2x  REC S CHO  1:30
                 10 x  50 on  :45 1s,IM/2s,fr        }     EN2 S FRM  1:30
   200  1:31 PM   4 x  50 on 1:00 Your Stroke              SP2 S STK  2:00
   300  1:36 PM   1 x 300 on 5:00 Recovery/swim-down       REC S CHO  1:40
 1,000  1:42 PM  10 x 100 on 2:30 Free/HARD  1:05          SP1 S STK  2:30
   200  2:08 PM   4 x  50 on 1:15 Free                     SP1 S FR   2:30
   400  2:14 PM   8 x  50 on  :50 Recovery/swim-down       REC S CHO  1:40
 1,800  2:22 PM   6 x 300 on 4:00 Free                     EN2 P FR   1:20
   200  2:47 PM   4 x  50 on 1:00 Fast                     SP1 P STK  2:00
   100  2:52 PM   1 x 100 on 2:00 Recovery/swim-down       REC S CHO  2:00
 1,200  2:55 PM  12 x 100 on 1:45 Kick  Fins on            EN2 K FIN  1:45
 1,000  3:17 PM  10 x 100 on 1:45 Kick                     EN2 K CHO  1:45
   200  3:36 PM   1 x 200 on 5:00 Recovery/swim-down       REC S CHO  2:30
                                  Shiho/Kinchu 4:25.43               
        3:42 PM Finish time.  Total: 8,600 meters.  Stress Value = 255