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