Daily Workout [1919] for Thursday, April 1, 2010 Senior Fly Group [1,6] SET 2 minutes rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 800 6:15 AM 1 x 800 on 12:00 Warm-up REC S CHO 1:30 200 6:29 AM 1 x 25 on :50 Front Scull } 4x REC D CHO 3:20 1 x 25 on :30 Swim Sprint } SP3 S CHO 2:00 50 6:37 AM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 2,000 6:40 AM 1 x 400 on 7:00 Individual Medley } 1x EN1 K IM 1:45 8 x 50 on :50 1-4des alt. } EN1 K CHO 1:40 1 x 400 on 6:00 Individual Medley } EN1 P IM 1:30 8 x 50 on :45 1-4des alt. } EN1 P CHO 1:30 1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30 50 7:14 AM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 1,600 7:17 AM 3 x 100 on 1:20 your choice } 4x EN2 S CHO 1:20 1:20 rest/mid-No rest } S :00 1 x 100 on 1:20 Butterfly/des 61"-59 } EN2 S FLY 1:20 300 7:46 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 7:51 AM Finish time. Total: 5,000 meters. Stress Value = 62 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,300 26.00% Butterfly 400 8.00% Aerobic Base 2,000 40.00% IM 1,200 24.00% Anaerobic Thresh 1,600 32.00% your choice 3,400 68.00% Alactate 100 2.00% Type of Work Meters ================ ============== Swim 3,300 66.00% Kick 800 16.00% Pull 800 16.00% Drill 100 2.00% Daily Workout [1920] for Thursday, April 1, 2010 Senior Fly Group [1,6] SET 2 minutes rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,300 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30 1 x 300 on 5:00 Kick } REC K CHO 1:40 1 x 200 on 3:00 IM drills } EN1 D IM 1:30 1 x 100 on 1:30 Swim Your Stroke } EN1 S STK 1:30 1 x 200 on 3:00 Pull } REC P CHO 1:30 1 x 100 on 2:00 Catch sculls } REC D STK 2:00 400 6:53 PM 1 x 400 on 6:00 Fins warm-up REC K CHO 1:30 200 7:01 PM 1 x 25 on :15 Fins UW-Kick Sprint } 4x SP3 K STK 1:00 1 x 25 on :45 Recovery/swim-down } REC S CHO 3:00 200 7:07 PM 1 x 25 on :15 Fins Swim Sprint } 4x SP3 S STK 1:00 1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00 800 7:14 PM 8 x 100 on 1:10 Fins-Pad Swim EN2 S FR 1:10 100 7:26 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,500 7:30 PM 1 x 1500 on 30:00 Your choice REC S CHO 2:00 8:00 PM Finish time. Total: 4,500 meters. Stress Value = 30 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 3,200 71.11% Freestyle 800 17.78% Aerobic Base 300 6.67% IM 200 4.44% Anaerobic Thresh 800 17.78% Your stroke 400 8.89% Alactate 200 4.44% your choice 3,100 68.89% Type of Work Meters ================ ============== Swim 3,200 71.11% Kick 800 17.78% Pull 200 4.44% Drill 300 6.67% Daily Workout [1921] for Thursday, April 1, 2010 Junior Middle Distance Group [2,2] SET 2 minutes rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================= === = === ==== 1,300 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30 1 x 300 on 5:00 Kick } REC K CHO 1:40 1 x 200 on 3:00 IM drills } EN1 D IM 1:30 1 x 100 on 1:30 Swim Your Stroke } EN1 S STK 1:30 1 x 200 on 3:00 Pull } REC P CHO 1:30 1 x 100 on 2:00 Catch sculls } REC D STK 2:00 400 6:53 PM 1 x 400 on 6:00 Fins warm-up REC K CHO 1:30 200 7:01 PM 1 x 25 on :15 Fins UW-Kick Sprint } 4x SP3 K STK 1:00 1 x 25 on :45 Recovery/swim-down } REC S CHO 3:00 200 7:07 PM 1 x 25 on :15 Fins Swim Sprint } 4x SP3 S STK 1:00 1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00 800 7:14 PM 8 x 100 on 1:10 Fins-Pad Swim EN2 S FR 1:10 100 7:26 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 4,000 7:30 PM 1 x 400 on 6:00 Individual Medley } 1x EN1 S IM 1:30 1 x 400 on 6:00 Butterfly/des } EN2 S FLY 1:30 1 x 400 on 7:00 Individual Med.Kick } EN1 K IM 1:45 1 x 400 on 6:00 Backstroke/des } EN2 S BK 1:30 1 x 400 on 6:00 Individual Med.Pull } EN1 P IM 1:30 1 x 400 on 6:30 Breaststroke/des } EN2 S BR 1:38 1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30 1 x 400 on 5:30 Free/hard } EN2 S FR 1:23 1 x 400 on 5:00 Free/hard } EN3 S FR 1:15 1 x 400 on 7:00 Recovery/swim-down } REC S CHO 1:45 8:31 PM Finish time. Total: 7,000 meters. Stress Value = 109 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,100 30.00% Freestyle 1,600 22.86% Aerobic Base 1,900 27.14% Backstroke 400 5.71% Anaerobic Thresh 2,400 34.29% Breaststroke 400 5.71% MaxVO2 400 5.71% Butterfly 400 5.71% Alactate 200 2.86% IM 1,800 25.71% Your stroke 400 5.71% Type of Work Meters your choice 2,000 28.57% ================ ============== Swim 4,900 70.00% Kick 1,200 17.14% Pull 600 8.57% Drill 300 4.29% Daily Workout [1923] for Friday, April 2, 2010 Senior Fly Group [1,6] SET 2 minutes rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================ === = === ==== 2,000 6:30 PM 1 x 2000 on 45:00 Warm-up REC S CHO 2:15 1,000 7:17 PM 20 x 50 on 1:30 Butterfly/1-5DES ALT SP1 S FLY 3:00 1,000 7:49 PM 1 x 200 on 4:00 Recovery/swim-down } 1x REC S CHO 2:00 8 x 50 on :50 Butterfly-Fr/ASCEND } EN2 S FLY 1:40 1 x 400 on 7:00 Recovery/swim-down } REC S CHO 1:45 8:09 PM 20:00 CARE L :00 8:29 PM Finish time. Total: 4,000 meters. Stress Value = 97 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,600 65.00% Butterfly 1,400 35.00% Anaerobic Thresh 400 10.00% your choice 2,600 65.00% Lactate Toleranc 1,000 25.00% Type of Work Meters ================ ============== Swim 4,000 100.00% Daily Workout [1922] for Friday, April 2, 2010 Junior Middle Distance Group [2,2] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 800 6:15 AM 1 x 800 on 13:00 100GK100SCL200RLS/IM REC D IM 1:38 800 6:30 AM 1 x 400 on 7:00 KICK } 1x REC K CHO 1:45 1 x 400 on 6:00 PULL } REC P CHO 1:30 200 6:45 AM 1 x 25 on 1:00 STK/KRLS FORM } 4x REC D STK 4:00 1 x 25 on :30 STK/KRLS SPRINT DRIL } SP3 D STK 2:00 100 6:53 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,500 6:57 AM 1 x 400 on 6:15 Individual Medley/PV } 1x EN1 P IM 1:34 1 x 200 on 3:30 Back/PAD-TUKAMU PV } EN1 P BK 1:45 1 x 200 on 4:00 Breast/PADOLPHIN } EN1 P BR 2:00 6 x 100 on 1:30 Free/PAD-PV HARD } EN3 P FR 1:30 1 x 100 on 2:00 SCULL PV } REC P CHO 2:00 1,400 7:24 AM 1 x 400 on 7:00 Individual Medley } 1x EN1 K IM 1:45 2 x 200 on 3:30 Your Stroke/IM'er BR } EN1 K STK 1:45 6 x 100 on 1:30 FINS KICK DES } EN2 K CHO 1:30 200 7:49 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 7:53 AM Finish time. Total: 5,000 meters. Stress Value = 75 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,100 42.00% Freestyle 600 12.00% Aerobic Base 1,600 32.00% Backstroke 200 4.00% Anaerobic Thresh 600 12.00% Breaststroke 200 4.00% MaxVO2 600 12.00% IM 1,600 32.00% Alactate 100 2.00% Your stroke 600 12.00% your choice 1,800 36.00% Type of Work Meters ================ ============== Swim 300 6.00% Kick 1,800 36.00% Pull 1,900 38.00% Drill 1,000 20.00% Daily Workout [1924] for Friday, April 2, 2010 Junior Middle Distance Group [2,2] SET 2 minutes rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================ === = === ==== 2,000 6:30 PM 1 x 2000 on 45:00 Warm-up REC S CHO 2:15 1,000 7:17 PM 20 x 50 on 1:30 Your Stroke/HARD SP1 S FLY 3:00 1,000 7:49 PM 1 x 200 on 4:00 Recovery/swim-down } 1x REC S CHO 2:00 8 x 50 on :50 STK-FR/ASCEND } EN2 S STK 1:40 1 x 400 on 7:00 Recovery/swim-down } REC S CHO 1:45 UENO FINISH~CARE } 200 8:09 PM 8 x 25 on :45 UWKICK&DRILLS REC D STK 3:00 200 8:17 PM 1 x 25 on :30 SUB/GOOD STROKE U1" } 4x SP1 S STK 2:00 1 x 25 on 1:00 DPS/" } REC S STK 4:00 400 8:25 PM 1 x 400 on 6:00 EZ KICK&RECOVERY REC K CHO 1:30 8:31 PM Finish time. Total: 4,800 meters. Stress Value = 106 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 3,300 68.75% Butterfly 1,000 20.83% Anaerobic Thresh 400 8.33% Your stroke 800 16.67% Lactate Toleranc 1,100 22.92% your choice 3,000 62.50% Type of Work Meters ================ ============== Swim 4,200 87.50% Kick 400 8.33% Drill 200 4.17% Daily Workout [1926] for Saturday, April 3, 2010 Senior Fly Group [1,6] SET 2 minutes rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================== === = === ==== 1,600 6:15 AM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30 1 x 400 on 6:30 IM/SCULL-GK-RL-S } REC D IM 1:38 1 x 400 on 6:00 Free/SPEED PLAY } EN1 S FR 1:30 1 x 400 on 6:00 FINS Warm-up } REC K FIN 1:30 300 6:42 AM 1 x 25 on 1:00 STK/UWK,HUPk,RL,SWIM } 6x REC D STK 4:00 1 x 25 on :30 STK/" SPRINT } SP3 D STK 2:00 150 6:53 AM 3 x 50 on 4:00 FINS/SPRINT SWIM! SP2 S STK 8:00 350 7:07 AM 1 x 350 on 7:00 Recovery/swim-down REC S CHO 2:00 7:14 AM Finish time. Total: 2,400 meters. Stress Value = 28 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,700 70.83% Freestyle 400 16.67% Aerobic Base 400 16.67% IM 400 16.67% Peak Lactate 150 6.25% Your stroke 450 18.75% Alactate 150 6.25% Fins 400 16.67% your choice 750 31.25% Type of Work Meters ================ ============== Swim 1,300 54.17% Kick 400 16.67% Drill 700 29.17% Daily Workout [1925] for Saturday, April 3, 2010 Junior Middle Distance Group [2,2] SET 2 minutes rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================== === = === ==== 1,600 6:15 AM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30 1 x 400 on 6:30 IM/SCULL-GK-RL-S } REC D IM 1:38 1 x 400 on 6:00 Free/SPEED PLAY } EN1 S FR 1:30 1 x 400 on 6:00 FINS Warm-up } REC K FIN 1:30 300 6:42 AM 1 x 25 on 1:00 STK/UWK,HUPk,RL,SWIM } 6x REC D STK 4:00 1 x 25 on :30 STK/" SPRINT } SP3 D STK 2:00 150 6:53 AM 3 x 50 on 4:00 FINS/SPRINT SWIM! SP2 S STK 8:00 400 7:07 AM 1 x 400 on 7:00 Recovery/swim-down REC S CHO 1:45 1,300 7:16 AM 3 x 200 on 3:30 PULL/IM,DRILLS,FR } 1x EN1 P MIX 1:45 6 x 100 on 1:10 Free/PADPV HARD } EN3 P FR 1:10 1 x 100 on 2:00 Backstroke/EZ PULL } REC P BK 2:00 250 7:38 AM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36 7:42 AM Finish time. Total: 4,000 meters. Stress Value = 74 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,100 52.50% Freestyle 1,000 25.00% Aerobic Base 1,000 25.00% Backstroke 100 2.50% MaxVO2 600 15.00% IM 400 10.00% Peak Lactate 150 3.75% Your stroke 450 11.25% Alactate 150 3.75% Fins 400 10.00% your choice 1,050 26.25% Type of Work Meters Mix-stroke 600 15.00% ================ ============== Swim 1,600 40.00% Kick 400 10.00% Pull 1,300 32.50% Drill 700 17.50% Daily Workout [1927] for Monday, April 5, 2010 Senior Fly Group [1,6] SET 2 minutes rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================= === = === ==== 1,500 6:30 PM 4 x 200 on 3:00 Warm-up/SK(3:30)PS } 1x REC D CHO 1:30 4 x 100 on 1:40 Warm-up/KRLS } EN1 D IM 1:40 4 x 50 on 1:00 Your Stroke/KICK&SWM } EN2 K STK 2:00 4 x 25 on :45 Your Stroke/SPDPLY } SP3 S STK 3:00 400 6:58 PM 16 x 25 on :30 3DRILLS(+30")1SWM SP EN1 D STK 2:00 400 7:08 PM 1 x 400 on 20:00 REC&REST REC S CHO 5:00 100 7:30 PM 2 x 50 on 1:00 MAX! 1DIVE-1PUSHOFF SP2 S STK 2:00 1,000 7:34 PM 1 x 1000 on 20:00 REC&CARE REC S CHO 2:00 7:54 PM Finish time. Total: 3,400 meters. Stress Value = 29 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,200 64.71% IM 400 11.76% Aerobic Base 800 23.53% Your stroke 800 23.53% Anaerobic Thresh 200 5.88% your choice 2,200 64.71% Peak Lactate 100 2.94% Alactate 100 2.94% Type of Work Meters ================ ============== Swim 1,600 47.06% Kick 200 5.88% Drill 1,600 47.06% Daily Workout [1929] for Monday, April 5, 2010 Junior Middle Distance Group [2,2] SET 2 minutes rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,500 6:30 PM 4 x 200 on 3:00 Warm-up/SK(3:30)PS } 1x REC D CHO 1:30 4 x 100 on 1:40 Warm-up/KRLS } EN1 D IM 1:40 4 x 50 on 1:00 Your Stroke/KICK&SWM } EN2 K STK 2:00 4 x 25 on :45 Your Stroke/SPDPLY } SP3 S STK 3:00 400 6:58 PM 16 x 25 on :30 3DRILLS(+30")1SWM SP EN1 D STK 2:00 1,000 7:08 PM 20 x 50 on :50 KICK/HARD! STK&CHO SP1 K STK 1:40 UENO/200REC&20'REST 100 7:27 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 UENO/2X50 1' MAX! &REC 1000m 3,000 7:32 PM 4 x 25 on :40 SCULL } 2x REC D CHO 2:40 4 x 50 on :45 Free/PV 1/5BRTH } EN1 P FR 1:30 4 x 100 on 1:30 IM/PV 50SPJOG } EN2 P IM 1:30 4 x 200 on 2:40 Free/PAD V DESCEND } EN2 P FR 1:20 100 8:19 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 300 8:23 PM 1 x 25 on :30 Your Stroke/SUB } 3x SP1 S STK 2:00 1 x 75 on 2:00 Recovery/swim-down } REC S CHO 2:40 8:31 PM Finish time. Total: 6,400 meters. Stress Value = 169 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,425 22.27% Freestyle 2,000 31.25% Aerobic Base 1,200 18.75% IM 1,200 18.75% Anaerobic Thresh 2,600 40.63% Your stroke 1,775 27.73% Lactate Toleranc 1,075 16.80% your choice 1,425 22.27% Alactate 100 1.56% Type of Work Meters ================ ============== Swim 600 9.38% Kick 1,200 18.75% Pull 2,800 43.75% Drill 1,800 28.13% Daily Workout [1930] for Tuesday, April 6, 2010 Senior Fly Group [1,6] SET 2 minutes rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================ === = === ==== 2,000 6:30 PM 1 x 800 on 13:00 Warm-up KPS MIX } 1x REC D CHO 1:38 16 x 25 on :30 STK/3DRILLS(+30")1SP } REC D STK 2:00 4 x 100 on 1:30 PULL/DPS } REC P CHO 1:30 4 x 100 on 1:45 KICK/EZ } REC K CHO 1:45 200 7:06 PM 1 x 200 on 7:00 Recovery/swim-down REC S CHO 3:30 1,300 7:15 PM 8 x 25 on :45 STK/25SP(1DIVE)-EZ } 1x SP3 S FLY 3:00 3 x 50 on 1:30 STK/EMH } SP1 S FLY 3:00 1 x 200 on 7:00 Recovery/swim-down } REC S CHO 3:30 8 x 25 on :30 STK/3H(1DIVE)1EZ } SP1 S FLY 2:00 3 x 50 on 1:00 STK/50-100SP } SP1 S FLY 2:00 1 x 400 on 7:00 Recovery/swim-down } REC S CHO 1:45 7:47 PM Finish time. Total: 3,500 meters. Stress Value = 53 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,800 80.00% Butterfly 700 20.00% Lactate Toleranc 500 14.29% Your stroke 400 11.43% Alactate 200 5.71% your choice 2,400 68.57% Type of Work Meters ================ ============== Swim 1,500 42.86% Kick 400 11.43% Pull 400 11.43% Drill 1,200 34.29% Daily Workout [1931] for Tuesday, April 6, 2010 Senior Fly Group [1,6] SET 2 minutes rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================ === = === ==== 2,000 6:30 PM 1 x 800 on 13:00 Warm-up KPS MIX } 1x REC D CHO 1:38 16 x 25 on :30 STK/3DRILLS(+30")1SP } REC D STK 2:00 4 x 100 on 1:30 PULL/DPS } REC P CHO 1:30 4 x 100 on 1:45 KICK/EZ } REC K CHO 1:45 1,900 7:06 PM 1 x 400 on 7:00 Butterfly/HARD } 1x EN3 S FLY 1:45 8 x 25 on :45 STK/25SP(1DIVE)-EZ } SP3 S FLY 3:00 3 x 50 on 1:30 STK/EMH } SP1 S FLY 3:00 1 x 400 on 7:00 IM/HARD } EN3 S IM 1:45 8 x 25 on :30 STK/3H(1DIVE)1EZ } SP1 S FLY 2:00 3 x 50 on 1:00 STK/50-100SP } SP1 S FLY 2:00 1 x 400 on 7:00 Free/HARD } EN3 S FR 1:45 100 7:47 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,100 7:51 PM 8 x 50 on :50 KICK/AVE. STK or BR } 1x EN2 K BR 1:40 :20 REST } S :00 6 x 50 on :45 KICK/HARD } EN3 K STK 1:30 1 x 50 on :30 REST } S 1:00 4 x 50 on :40 KICK/HARD } EN3 K STK 1:20 1 x 50 on :40 REST } S 1:20 2 x 50 on :50 KICK/DASH KICK U35" } EN3 K STK 1:40 100 8:11 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 8:15 PM 10 x 100 on 1:10 ~1:20/PAD PV FR EN2 P FR 1:10 300 8:29 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:34 PM Finish time. Total: 6,500 meters. Stress Value = 202 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Undefined 100 1.54% Undefined 100 1.54% Warm-up/Recovery 2,500 38.46% Freestyle 1,400 21.54% Anaerobic Thresh 1,400 21.54% Breaststroke 400 6.15% MaxVO2 1,800 27.69% Butterfly 1,100 16.92% Lactate Toleranc 500 7.69% IM 400 6.15% Alactate 200 3.08% Your stroke 1,000 15.38% your choice 2,100 32.31% Type of Work Meters ================ ============== Swim 2,500 38.46% Kick 1,400 21.54% Pull 1,400 21.54% Drill 1,200 18.46% Daily Workout [1932] for Thursday, April 8, 2010 Junior Middle Distance Group [2,2] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================== === = === ==== 2,100 6:30 PM 1 x 200 on 3:00 Warm-up } 3x REC S CHO 1:30 1 x 100 on 1:30 Butterfly } REC S FLY 1:30 1 x 100 on 1:25 Backstroke } EN1 S BK 1:25 1 x 100 on 1:35 Breaststroke } EN2 S BR 1:35 1 x 200 on 2:45 Freestyle/BLD-UP } EN2 S IM 1:23 1,600 7:03 PM 4 x 400 on 5:30 FINS KICK/UWK-FRUTER EN1 K FIN 1:23 -DOLPHINK-IM DRILLS 400 7:27 PM 1 x 25 on :20 FINS SP/4tUWK,4tSWIM } 8x SP3 K STK 1:20 1 x 25 on :50 FINS RECOVERY } REC S CHO 3:20 50 7:38 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 1,800 7:41 PM 4 x 100 on 1:20 PAD V/FR 1-4DES } 3x EN2 P FR 1:20 4 x 50 on :45 PAD V/STK } EN1 P STK 1:30 50 8:08 PM 1 x 50 on 1:00 Recovery/scull REC D CHO 2:00 1,200 8:11 PM 3 x 100 on 1:15 Free/1-3DES } 3x EN2 S FR 1:15 1 x 100 on 1:30 Backstroke&Free REC } REC S FRB 1:30 300 8:29 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:34 PM Finish time. Total: 7,500 meters. Stress Value = 102 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,800 24.00% Freestyle 2,100 28.00% Aerobic Base 2,500 33.33% Backstroke 300 4.00% Anaerobic Thresh 3,000 40.00% Breaststroke 300 4.00% Alactate 200 2.67% Butterfly 300 4.00% IM 600 8.00% Type of Work Meters Your stroke 800 10.67% ================ ============== Fins 1,600 21.33% Swim 3,850 51.33% your choice 1,200 16.00% Kick 1,800 24.00% Free-Backstroke 300 4.00% Pull 1,800 24.00% Drill 50 0.67% Daily Workout [1933] for Friday, April 9, 2010 Junior Middle Distance Group [2,2] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,400 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30 1 x 400 on 7:00 Individual Medley } EN1 K IM 1:45 8 x 50 on :50 Your choice or BR } EN1 K BR 1:40 4 x 50 on :45 Your Stroke HARD } EN3 K STK 1:30 50 6:55 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 4,000 6:58 PM 16 x 50 on :45 Butterfly } 1x EN1 S FLY 1:30 4 x 50 on 1:00 25FLYBK TURN10mSP } EN3 S MIX 2:00 16 x 50 on :45 Backstroke } EN1 S BK 1:30 4 x 50 on 1:00 25BKBR " } EN3 S MIX 2:00 16 x 50 on :50 Breaststroke } EN1 S BR 1:40 4 x 50 on 1:00 25BRFR 2t" 2tEZ } EN3 S MIX 2:00 20 x 50 on :40 Free/HARD } EN3 S FR 1:20 FLYBKBR YOURSTK IS H } 50 8:03 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 1,600 8:06 PM 8 x 200 on 2:25 PAD V/Free 225-235" EN2 P FR 1:13 300 8:27 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:32 PM Finish time. Total: 7,400 meters. Stress Value = 189 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 800 10.81% Freestyle 2,600 35.14% Aerobic Base 3,200 43.24% Backstroke 800 10.81% Anaerobic Thresh 1,600 21.62% Breaststroke 1,200 16.22% MaxVO2 1,800 24.32% Butterfly 800 10.81% IM 400 5.41% Type of Work Meters Your stroke 200 2.70% ================ ============== your choice 800 10.81% Swim 4,800 64.86% Mix-stroke 600 8.11% Kick 1,000 13.51% Pull 1,600 21.62% Daily Workout [1934] for Saturday, April 10, 2010 Junior Middle Distance Group [2,2] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,400 7:00 AM 4 x 200 on 3:00 Warm-upSKPS 100CH-IM } 1x REC D MIX 1:30 8 x 25 on :40 YourStroke/25DPS-SUB } SP1 S STK 2:40 4 x 100 on 1:35 100IM KRLS } EN1 D IM 1:35 100 7:26 AM 4 x 25 on 2:00 Your Stroke/DIVE! SP3 S STK 8:00 100 7:36 AM 1 x 100 on 2:00 Recovery &scull REC D CHO 2:00 1,600 7:40 AM 1 x 200 on 3:00 IM to Free SETS } 1x REC S IM 1:30 1 x 200 on 2:55 Individual Medley } EN1 S IM 1:28 1 x 200 on 2:50 Individual Medley } EN2 S IM 1:25 1 x 200 on 2:45 Individual Medley } EN2 S IM 1:23 1 x 200 on 2:40 IM or Free } EN2 S FRM 1:20 1 x 200 on 2:35 IM or Free } EN3 S FRM 1:18 1 x 200 on 2:30 IM or Free } EN3 S FRM 1:15 1 x 200 on 2:25 IM or Free } EN3 S FRM 1:13 100 8:04 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,000 8:08 AM 1 x 800 on 12:00 IM/PULL V 200NEG } 1x EN1 P IM 1:30 2 x 100 on 2:00 EZ PULL } REC P CHO 2:00 1 x 800 on 10:00 Free/PAD V HARD! } EN3 P FR 1:15 2 x 100 on 2:00 EZ PULL } REC P BK 2:00 1,200 8:40 AM 1 x 400 on 6:00 FINS/UWK,SIDE,HEADUP } 1x REC K FIN 1:30 2 x 100 on 1:10 FINS KICK/HARD } EN2 K FIN 1:10 1 x 400 on 6:00 FINS/KICK STROKE } EN2 K FIN 1:30 2 x 100 on 1:10 FINS KICK/HARD } EN2 K FIN 1:10 300 8:59 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 9:04 AM Finish time. Total: 6,800 meters. Stress Value = 161 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,300 33.82% Freestyle 800 11.76% Aerobic Base 1,400 20.59% Backstroke 200 2.94% Anaerobic Thresh 1,400 20.59% IM 2,000 29.41% MaxVO2 1,400 20.59% Your stroke 300 4.41% Lactate Toleranc 200 2.94% Free-medley 800 11.76% Alactate 100 1.47% Fins 1,200 17.65% your choice 700 10.29% Type of Work Meters Mix-stroke 800 11.76% ================ ============== Swim 2,300 33.82% Kick 1,200 17.65% Pull 2,000 29.41% Drill 1,300 19.12% Daily Workout [1935] for Monday, April 12, 2010 Junior Middle Distance Group [2,2] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,300 6:30 PM 1 x 100 on 2:00 Warm-up/KISIMO MENU } 1x REC S CHO 2:00 4 x 125 on 2:10 IM KICK ROTATION } EN1 K IM 1:44 4 x 50 on 1:00 SCULL SWIM } REC D IM 2:00 4 x 125 on 1:50 IM SPEED ROTATION50m } EN2 S IM 1:28 200 6:54 PM 2 x 100 on 2:00 PV IM SCULL REC D IM 2:00 1,400 7:00 PM 4 x 25 on :45 SUB } 1x SP3 S FR 3:00 4 x 50 on :50 FR KICK HARD!! } EN3 K FR 1:40 4 x 125 on 2:00 IM FR=50m SPEED } EN2 S IM 1:36 4 x 150 on 2:00 Free 200-400PACE } EN2 S FR 1:20 1,600 7:24 PM 4 x 400 on 5:00 Free PAD-PV HARD! EN2 P FR 1:15 500 7:46 PM 10 x 50 on :40 Free ASCEND 1-4 EN2 S FR 1:20 200 7:55 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30 1,400 8:02 PM 4 x 25 on :45 SUB } 1x EN2 S IM 3:00 4 x 50 on :50 FR KICK HARD!! } EN3 K FR 1:40 4 x 125 on 2:00 IM SPEED ROTATION } EN2 S IM 1:36 4 x 150 on 2:00 Odd FLBKBR Ev BCBRFR } EN3 S IM 1:20 800 8:26 PM 2 x 400 on 5:00 IM or FREE EN3 S IM 1:15 200 8:38 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 8:42 PM Finish time. Total: 7,600 meters. Stress Value = 223 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 900 11.84% Freestyle 3,200 42.11% Aerobic Base 500 6.58% IM 3,900 51.32% Anaerobic Thresh 4,300 56.58% your choice 500 6.58% MaxVO2 1,800 23.68% Alactate 100 1.32% Type of Work Meters ================ ============== Swim 4,700 61.84% Kick 900 11.84% Pull 1,600 21.05% Drill 400 5.26% Daily Workout [1936] for Tuesday, April 13, 2010 Junior Middle Distance Group [2,2] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================ === = === ==== 1,800 6:30 PM 1 x 1800 on 30:00 YOUR AGEx100IM REV. EN1 S IM 1:40 1,000 7:02 PM 20 x 50 on :50 Your Stroke/DES8642 EN2 S STK 1:40 100 7:21 PM 4 x 25 on :40 25SUB/DPS EN2 S STK 2:40 1,000 7:26 PM 1 x 400 on 7:00 BR or FR/KICK } 1x EN1 K BR 1:45 3 x 200 on 3:00 FINS K/UW-SIDE-H,UP } EN1 K FIN 1:30 1,000 7:44 PM 10 x 100 on 1:15 Individual Medley EN2 S IM 1:15 ~8x1:25/IM,FLBK50, BK75BR25,BR25FR75 AL 50 7:58 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 1,000 8:01 PM 1 x 400 on 5:30 FREE PAD PV DPS } 1x EN1 P FR 1:23 3 x 200 on 2:40 Free PAD PV DES } EN2 P FR 1:20 1,000 8:16 PM 5 x 200 on 2:25 Free EN3 S FR 1:13 ~2:30,2:35,2:40,2:45 250 8:30 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36 8:34 PM Finish time. Total: 7,200 meters. Stress Value = 161 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 300 4.17% Freestyle 2,000 27.78% Aerobic Base 3,200 44.44% Breaststroke 400 5.56% Anaerobic Thresh 2,700 37.50% IM 2,800 38.89% MaxVO2 1,000 13.89% Your stroke 1,100 15.28% Fins 600 8.33% Type of Work Meters your choice 300 4.17% ================ ============== Swim 5,200 72.22% Kick 1,000 13.89% Pull 1,000 13.89% Daily Workout [1937] for Thursday, April 15, 2010 Junior Middle Distance Group [2,2] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================== === = === ==== 1,200 6:30 PM 1 x 400 on 6:00 100FR300IM } 1x REC S FRM 1:30 1 x 400 on 7:00 200FREE200IM } EN1 K STK 1:45 1 x 400 on 6:00 300FR100IM } EN1 P STK 1:30 2,400 6:51 PM 8 x 50 on :45 Butterfly/PV EH,HE,E } 1x EN1 P FLY 1:30 1 x 400 on 5:40 Fr/PV SETDES 1/7BRTH } EN2 P FR 1:25 8 x 50 on :45 Backstroke/HE,E,EH } EN1 P BK 1:30 1 x 400 on 5:40 Fr/PV MID 1/5BRTH } EN2 P FR 1:25 8 x 50 on :50 Breaststroke/E,EH,HE } EN1 P BR 1:40 1 x 400 on 5:40 Fr/PV HARD 1/3BRTH } EN3 P FR 1:25 50 7:29 PM 1 x 50 on 1:00 25SCULL~REC REC P CHO 2:00 1,600 7:32 PM 8 x 50 on :50 NOT FREE/EH,HE,E } 1x EN1 K CHO 1:40 1 x 400 on 7:00 IM/NO BOARD } EN1 K IM 1:45 8 x 50 on :45 FINS/STK HE,E,EH } EN2 K FIN 1:30 1 x 400 on 6:00 FINS/NO BOARD K HARD } EN3 K FIN 1:30 50 8:00 PM 1 x 50 on 1:00 25KICK DRILLS~REC REC K CHO 2:00 1,600 8:03 PM 4 x 100 on 1:25 Free/SET DESCEND } 1x EN1 S FR 1:25 3 x 100 on 1:20 Free } EN1 S FR 1:20 2 x 100 on 1:15 Free } EN2 S FR 1:15 3 x 100 on 1:20 Free } EN3 S FR 1:20 4 x 100 on 1:25 Free } EN3 S FR 1:25 300 8:27 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:32 PM Finish time. Total: 7,200 meters. Stress Value = 168 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 800 11.11% Freestyle 2,800 38.89% Aerobic Base 3,500 48.61% Backstroke 400 5.56% Anaerobic Thresh 1,400 19.44% Breaststroke 400 5.56% MaxVO2 1,500 20.83% Butterfly 400 5.56% IM 400 5.56% Type of Work Meters Your stroke 800 11.11% ================ ============== Free-medley 400 5.56% Swim 2,300 31.94% Fins 800 11.11% Kick 2,050 28.47% your choice 800 11.11% Pull 2,850 39.58% Daily Workout [1938] for Friday, April 16, 2010 Junior Middle Distance Group [2,2] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================== === = === ==== 1,200 6:30 PM 3 x 400 on 6:30 SKPS/CHO-IM-FR REC D MIX 1:38 2,200 6:51 PM 4 x 50 on :50 Butterfly } 1x EN3 S FLY 1:40 4 x 50 on :50 Butterfly~Back } EN3 S MIX 1:40 4 x 50 on :50 Backstroke } EN3 S BK 1:40 4 x 50 on :50 Backstroke~Breast } EN3 S MIX 1:40 4 x 50 on :55 Breaststroke } EN3 S BR 1:50 4 x 50 on :50 Breaststroke~Free } EN3 S MIX 1:40 8 x 50 on :45 Free } EN3 S FR 1:30 6 x 50 on :50 Free } EN3 S FR 1:40 4 x 50 on :55 Free } SP1 S FR 1:50 2 x 50 on 1:00 Free } SP1 S FR 2:00 200 7:30 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 7:36 PM 40:00 JAPAN/UENO 100FLY! S :00 8:16 PM Finish time. Total: 3,600 meters. Stress Value = 152 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,400 38.89% Freestyle 1,000 27.78% MaxVO2 1,900 52.78% Backstroke 200 5.56% Lactate Toleranc 300 8.33% Breaststroke 200 5.56% Butterfly 200 5.56% Type of Work Meters your choice 200 5.56% ================ ============== Mix-stroke 1,800 50.00% Swim 2,400 66.67% Drill 1,200 33.33% Daily Workout [1939] for Monday, April 19, 2010 Junior Middle Distance Group [2,2] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================== === = === ==== 1,200 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30 1 x 400 on 6:00 FINS UWK,SIDEK,HUPK } EN1 K FIN 1:30 1 x 400 on 6:00 FINS DRILLS } EN1 D FIN 1:30 800 6:50 PM 4 x 25 on :20 Butterfly/ALL FAST! } 1x SP3 S IM 1:20 1 x 75 on 1:10 BK } EN3 S IM 1:33 1 x 75 on 1:10 25BK-50BR } EN3 S IM 1:33 1 x 50 on :50 BR } EN3 S IM 1:40 1 x 100 on 1:05 Free } EN3 S FR 1:05 8 x 50 on :45 Recovery/swim-down } REC S CHO 1:30 1,500 7:04 PM 30 x 50 on :42 PULL,4t40"1/5B,5x45" EN1 P FR 1:24 BK RECOVERY 1,700 7:27 PM 6 x 100 on 1:30 STK/PAD-FINS } 1x EN1 D STK 1:30 8 x 75 on 1:20 2EZK,6KICK HARD } EN2 K STK 1:47 10 x 50 on 1:00 STK/2DPS6SUB2DPS } EN2 S STK 2:00 200 7:59 PM 8 x 25 on :30 S-BD/ELBOWUPSTK REC D FR 2:00 1,400 8:05 PM 1 x 200 on 3:00 Free } 1x EN1 S FR 1:30 1 x 200 on 2:55 Free } EN1 S FR 1:28 1 x 200 on 2:50 Free } EN2 S FR 1:25 1 x 200 on 2:45 Free } EN2 S FR 1:23 1 x 200 on 2:40 Free } EN2 S FR 1:20 1 x 200 on 2:35 Free ST-150 } EN3 S FR 1:18 1 x 200 on 2:30 Free ST-100 } EN3 S FR 1:15 400 8:26 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30 8:32 PM Finish time. Total: 7,200 meters. Stress Value = 124 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,400 19.44% Freestyle 3,200 44.44% Aerobic Base 3,300 45.83% IM 300 4.17% Anaerobic Thresh 1,700 23.61% Your stroke 1,700 23.61% MaxVO2 700 9.72% Fins 800 11.11% Alactate 100 1.39% your choice 1,200 16.67% Type of Work Meters ================ ============== Swim 3,500 48.61% Kick 1,000 13.89% Pull 1,500 20.83% Drill 1,200 16.67% Daily Workout [1940] for Tuesday, April 20, 2010 Junior Middle Distance Group [2,2] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 100 6:30 PM 1 x 100 on 1:00 Warm-up/KISHIMOTO's REC S CHO 1:00 1,600 6:33 PM 6 x 125 on 2:05 IM KICK ROTATION } 1x EN1 K IM 1:40 8 x 100 on 1:35 IM DRILLS by2tKRLS } EN1 D IM 1:35 1 x 50 on 1:00 SCULL&SWIM } REC D CHO 2:00 2,250 7:01 PM 4 x 200 on 3:00 +BALL SWIM } 1x EN2 D FR 1:30 4 x 100 on 1:30 +PAD SWIM } EN1 P FR 1:30 4 x 150 on 2:00 1500-800-400-200PACE } EN3 S FR 1:20 1 x 400 on 5:00 SPEED PLAY } EN1 S FR 1:15 1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00 3,100 7:35 PM 6 x 25 on :40 12.5EH/HE } 2x SP3 S FLY 2:40 2 x 50 on :50 +PAD FINS SUB SWIM } EN3 S FLY 1:40 1 x 50 on :50 FLY or BK } EN3 S STK 1:40 2 x 50 on :50 FLY or BR } EN3 S STK 1:40 2 x 50 on :50 FLY or FR } EN3 S STK 1:40 10 x 50 on :40 1-4KEEP~ASCEND } EN2 S FR 1:20 1 x 50 on :50 Recovery/swim-down } REC S CHO 1:40 5 x 100 on 1:30 +FINS DOLK DPS FLY } EN1 S FLY 1:30 350 8:27 PM 1 x 350 on 6:00 Recovery/swim-down REC S CHO 1:43 8:33 PM Finish time. Total: 7,400 meters. Stress Value = 175 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 650 8.78% Freestyle 3,200 43.24% Aerobic Base 3,350 45.27% Butterfly 1,500 20.27% Anaerobic Thresh 1,800 24.32% IM 1,550 20.95% MaxVO2 1,300 17.57% Your stroke 500 6.76% Alactate 300 4.05% your choice 650 8.78% Type of Work Meters ================ ============== Swim 4,600 62.16% Kick 750 10.14% Pull 400 5.41% Drill 1,650 22.30% Daily Workout [1941] for Thursday, April 22, 2010 Junior Middle Distance Group [2,2] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================ === = === ==== 1,000 6:30 PM 1 x 800 on 12:00 300S200K200P100SWIM } 1x REC D IM 1:30 1 x 200 on 3:00 FINS KICK W-UP } REC K FIN 1:30 1,000 6:47 PM 20 x 50 on :45 FINS KICK&SWIM HARD! EN3 K FLY 1:30 400 7:04 PM 4 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30 1,000 7:12 PM 1 x 400 on 6:30 Your Stroke/KICK } 1x EN1 K STK 1:38 1 x 300 on 4:30 STK/PULL } EN1 P STK 1:30 1 x 200 on 3:00 STK/KRLS } EN1 D STK 1:30 1 x 100 on 1:30 STK/SWIM GOOD STROKE } EN1 S STK 1:30 7:29 PM 1:00 REST S :00 1,000 7:30 PM 1 x 400 on 6:00 IM/KRLS *STK IS SP } 1x EN1 D IM 1:30 1 x 300 on 4:30 IM/SWIM } EN1 S IM 1:30 1 x 200 on 3:30 IM/KICK } EN1 K IM 1:45 1 x 100 on 1:30 IM/PULL } EN1 P IM 1:30 7:47 PM 1:00 REST S :00 1,000 7:48 PM 1 x 100 on 1:30 Free/KICK *FR SP SET } 1x EN3 K FR 1:30 1 x 200 on 2:40 Free/PULL } EN3 P FR 1:20 1 x 300 on 4:30 Free/KRLS } EN3 D FR 1:30 1 x 400 on 4:30 Free/SWIM } EN3 S FR 1:08 100 8:03 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,600 8:07 PM 16 x 100 on 1:15 Free or MIX/PAD PV EN2 P FR 1:15 5x1/5BRTH&HARD 300 8:29 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:34 PM Finish time. Total: 7,400 meters. Stress Value = 189 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,800 24.32% Freestyle 2,600 35.14% Aerobic Base 2,000 27.03% Butterfly 1,000 13.51% Anaerobic Thresh 1,600 21.62% IM 1,800 24.32% MaxVO2 2,000 27.03% Your stroke 1,000 13.51% Fins 200 2.70% Type of Work Meters your choice 800 10.81% ================ ============== Swim 1,600 21.62% Kick 1,900 25.68% Pull 2,200 29.73% Drill 1,700 22.97% Daily Workout [1942] for Friday, April 23, 2010 Junior Middle Distance Group [2,2] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 2,400 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30 10 x 200 on 2:55 Odd 200IM,Even IMord } EN1 S IM 1:28 &STK,3.6.9KICK 3:30 } 4.8PULL } 1,000 7:07 PM 10 x 100 on 1:30 Butterfly/50K-Rt-Lft EN1 D FLY 1:30 50SWIM BLD-UP 3,400 7:24 PM 1 x 100 on 1:25 Free/DESCEND SETS } 1x REC S FR 1:25 1 x 200 on 2:45 Free } EN1 S FR 1:23 1 x 300 on 4:00 Free } EN1 S FR 1:20 1 x 400 on 5:10 Free } EN2 S FR 1:18 1 x 500 on 6:20 Free } EN2 S FR 1:16 1 x 100 on 1:25 PULL 1/7BRTH } REC P FR 1:25 1 x 200 on 2:45 PULL 1/6BRTH } EN1 P FR 1:23 1 x 300 on 4:00 PULL 1/5BRTH } EN1 P FR 1:20 1 x 400 on 5:10 PULL 1/4BRTH } EN2 P FR 1:18 1 x 100 on 1:45 KICK } REC K FR 1:45 1 x 200 on 3:20 KICK } EN1 K FR 1:40 1 x 300 on 4:55 KICK } EN2 K FR 1:38 1 x 100 on 1:45 DRILLS } REC D FR 1:45 1 x 200 on 3:20 DRILLS } EN1 D FR 1:40 1,200 8:14 PM 3 x 400 on 5:30 FINS/300UWK-100DRILL EN1 K STK 1:23 2tFINS/1tREC,BR-KICK 8:32 PM Finish time. Total: 8,000 meters. Stress Value = 97 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 800 10.00% Freestyle 3,400 42.50% Aerobic Base 5,600 70.00% Butterfly 1,000 12.50% Anaerobic Thresh 1,600 20.00% IM 2,000 25.00% Your stroke 1,200 15.00% Type of Work Meters your choice 400 5.00% ================ ============== Swim 3,900 48.75% Kick 1,800 22.50% Pull 1,000 12.50% Drill 1,300 16.25% Daily Workout [1943] for Saturday, April 24, 2010 Junior Middle Distance Group [2,2] SET 2 minutes rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,200 7:00 AM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30 1 x 100 on 1:45 CATCH&SCULL } REC D CHO 1:45 1 x 100 on 1:45 UWK&SIDEKICK } REC K CHO 1:45 1 x 100 on 1:45 HEADUP SWIM/IM } REC D IM 1:45 1 x 100 on 1:45 MDPS } REC S STK 1:45 1 x 400 on 6:00 Free SPEED PLAY } EN1 S FR 1:30 50 7:21 AM 1 x 25 on 1:00 EZ KICK/NO-B,POSI, } 1x REC K STK 4:00 1 x 25 on :30 DASH KICK/ } SP3 K STK 2:00 100 7:25 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 400 7:29 AM 1 x 25 on 1:00 SWIM/SUB } 8x SP3 S STK 4:00 1 x 25 on 1:00 SWIM/SPRINT } SP3 S STK 4:00 100 7:47 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 400 7:51 AM 16 x 25 on :40 FINS/DRILLS GOOD-STK EN2 D STK 2:40 100 8:04 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,000 8:08 AM 1 x 2000 on 30:00 Individual Medley EN2 S IM 1:30 HIGHS-1600,OV20-1200 250 8:40 AM 1 x 250 on 5:00 Recovery/swim-down REC S CHO 2:00 8:45 AM Finish time. Total: 4,600 meters. Stress Value = 76 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,375 29.89% Freestyle 400 8.70% Aerobic Base 400 8.70% IM 2,100 45.65% Anaerobic Thresh 2,400 52.17% Your stroke 950 20.65% Alactate 425 9.24% your choice 1,150 25.00% Type of Work Meters ================ ============== Swim 3,850 83.70% Kick 150 3.26% Drill 600 13.04% Daily Workout [1944] for Monday, April 26, 2010 Junior Middle Distance Group [2,2] SET 2 minutes rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================== === = === ==== 1,800 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30 8 x 50 on :50 Your choice/KICK } EN1 K CHO 1:40 1 x 200 on 4:00 CATCH&SCULL } EN1 D CHO 2:00 8 x 50 on :45 Your choice/PULL } EN1 P CHO 1:30 1 x 400 on 6:00 Individual Medley } EN2 S IM 1:30 200 7:01 PM 8 x 25 on :50 MAX STROKE TEMPO~EZ SP3 S STK 3:20 100 7:10 PM 4 x 25 on 1:30 DIVE!SPRINT SWIM SP3 S STK 6:00 200 7:18 PM 1 x 200 on 4:00 GKICK~CATCHSCULL~DPS REC D STK 2:00 500 7:24 PM 4 x 50 on 1:30 Your Stroke/AVE~ } 1x SP1 S STK 3:00 1 x 50 on 1:30 Your Stroke/Recovery } REC S CHO 3:00 2 x 50 on 1:30 Your Stroke/AVE-0"5 } SP1 S STK 3:00 2 x 50 on 1:30 Your Stroke/Recovery } REC S CHO 3:00 1 x 50 on 1:30 Your Stroke/MAX! } SP2 S STK 3:00 400 7:41 PM 8 x 50 on :50 ASCENDING EN1 S STK 1:40 800 7:50 PM 1 x 400 on 7:00 KICK/BR or CHOICE } 1x EN1 K BR 1:45 1 x 400 on 7:00 FINS KICK } EN1 K FIN 1:45 8:06 PM 3:00 REST S :00 300 8:09 PM 3 x 100 on 5:00 FINS SWIM MAX! SP1 S STK 5:00 400 8:26 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40 8:33 PM Finish time. Total: 4,700 meters. Stress Value = 105 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 1,150 24.47% Breaststroke 400 8.51% Aerobic Base 2,200 46.81% IM 400 8.51% Anaerobic Thresh 400 8.51% Your stroke 1,550 32.98% Lactate Toleranc 600 12.77% Fins 400 8.51% Peak Lactate 50 1.06% your choice 1,950 41.49% Alactate 300 6.38% Type of Work Meters ================ ============== Swim 2,700 57.45% Kick 1,200 25.53% Pull 400 8.51% Drill 400 8.51% Daily Workout [1945] for Tuesday, April 27, 2010 Junior Middle Distance Group [2,2] SET 2 minutes rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,900 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30 4 x 25 on :30 KRLS } REC D STK 2:00 1 x 400 on 7:00 KICK } REC K CHO 1:45 4 x 25 on :30 KRLS/12.5HE } EN2 D STK 2:00 1 x 400 on 7:00 25SCULL-75PULL ALT } REC P CHO 1:45 4 x 25 on :30 KRLS/SPEED } SP1 D STK 2:00 1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30 7:04 PM 5:00 REST S :00 700 7:09 PM 4 x 25 on :40 Stroke/HARD&GOOD-STK } 1x SP1 S STK 2:40 6 x 25 on :30 Recovery/swim-down } REC S CHO 2:00 8 x 25 on :30 STKorIM/HARD&GOODSTK } SP1 S IM 2:00 10 x 25 on :30 Recovery/swim-down } REC S CHO 2:00 600 7:26 PM 12 x 50 on :55 12.5K&Swim SPEEDPLAY EN1 K STK 1:50 IM'ers is Breast 600 7:39 PM 12 x 50 on :50 PULL/STK&CHO SPDPLAY EN1 P STK 1:40 800 7:51 PM 16 x 50 on :45 your choice EN1 S CHO 1:30 5xSP 400 8:05 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30 8:11 PM Finish time. Total: 5,000 meters. Stress Value = 64 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 2,100 42.00% IM 600 12.00% Aerobic Base 2,400 48.00% Your stroke 1,600 32.00% Anaerobic Thresh 100 2.00% your choice 2,800 56.00% Lactate Toleranc 400 8.00% Type of Work Meters ================ ============== Swim 2,700 54.00% Kick 1,000 20.00% Pull 1,000 20.00% Drill 300 6.00% Daily Workout [1946] for Friday, April 30, 2010 Junior Middle Distance Group [2,2] SET 1 minute 30 seconds rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================ === = === ==== 2,000 6:30 PM 1 x 200 on 3:00 Warm-up } 1x REC S CHO 1:30 1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30 1 x 600 on 9:00 PULL/300BKBR } EN1 P MIX 1:30 1 x 800 on 12:00 FINS/NO-BOARD KICK } EN1 K FIN 1:30 1,000 7:02 PM 20 x 50 on :45 FINS-FLY/12.5UWK&SWM EN2 S FLY 1:30 6xSPEED! 50 7:19 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 1,200 7:22 PM 12 x 100 on 1:15 PAD-PV/FR 1-4DES ALT } 1x EN2 P FR 1:15 BRTH5-4-3-2 by1t } 50 7:39 PM 1 x 50 on 1:00 PV SCULL REC D CHO 2:00 1,300 7:42 PM 8 x 50 on :50 KICK/BR&IM orCHOICE } 2x EN1 K CHO 1:40 4 x 50 on :45 KICK/STK HARD } EN3 K STK 1:30 1 x 50 on 1:00 KICK/EZ } REC K CHO 2:00 1,600 8:05 PM 1 x 400 on 5:50 Individual Med. DES } 1x EN1 S IM 1:28 1 x 400 on 5:40 Individual Medley } EN2 S IM 1:25 1 x 400 on 5:30 Individual Medley } EN3 S IM 1:23 1 x 400 on 4:30 Free } EN3 S FR 1:08 300 8:28 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:33 PM Finish time. Total: 7,500 meters. Stress Value = 169 Energy Levels Meters Stroke Categories Meters ================ ============== ================= ============= Warm-up/Recovery 700 9.33% Freestyle 1,600 21.33% Aerobic Base 3,000 40.00% Butterfly 1,000 13.33% Anaerobic Thresh 2,600 34.67% IM 1,600 21.33% MaxVO2 1,200 16.00% Your stroke 400 5.33% Fins 800 10.67% Type of Work Meters your choice 1,500 20.00% ================ ============== Mix-stroke 600 8.00% Swim 3,550 47.33% Kick 2,100 28.00% Pull 1,800 24.00% Drill 50 0.67%