Energy Analysis - Yardage Totals
Total Meters Every 7 days for Senior IM'ers Group [1,7]
Sunday 11/01/1998 through Monday 11/30/1998
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (7) SP3 %
======== ========== ========== ========== ========== ========== ==========
11/01/1998 11,100 26 17,400 40 11,600 27 2,600 6 400 1 100 0
11/08/1998 9,800 20 24,800 50 13,200 27 1,400 3 0 0 0 0
11/15/1998 11,600 22 20,200 38 18,750 36 1,950 4 0 0 0 0
11/22/1998 9,900 19 27,000 52 11,300 22 3,800 7 0 0 0 0
11/29/1998 5,800 22 13,100 50 6,300 24 800 3 0 0 0 0
Total 48,200 22 102,500 46 61,150 27 10,550 5 400 0 100 0
Average 9,640 20,500 12,230 2,110 80 20
Cyc Date Total
======== =========
11/01/1998 43,200
11/08/1998 49,200
11/15/1998 52,500
11/22/1998 52,000
11/29/1998 26,000
Total 222,900
Average 44,580
Daily Workout [231] for Sunday, November 1, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================= === = === ====
1,600 8:10 AM 1 x 400 on 6:00 choice/free by200 } 1x REC S MIX 1:30
1 x 400 on 7:00 } EN1 K MIX 1:45
1 x 400 on 6:00 } REC P MIX 1:30
1 x 400 on 7:30 } REC D MIX 1:53
1,500 8:38 AM 3 x 500 on 7:30 50drill-200kick alt EN1 D FIN 1:30
2,000 9:02 AM 8 x 25 on :30 Drag stk/free } 2x EN1 P PAD 2:00
4 x 200 on 2:50 point form/fr } EN2 P PAD 1:25
100 9:34 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
700 9:37 AM 7 x 100 on 1:25 Free EN1 S FR 1:25
700 9:48 AM 7 x 100 on 1:30 2fr,1bk,1IM alt EN1 S MIX 1:30
700 10:00 AM 7 x 100 on 1:25 Free EN1 S FR 1:25
200 10:11 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
10:15 AM Finish time. Total: 7,500 meters. Stress Value = 84
Daily Workout [229] for Sunday, November 1, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ===================================== === = === ====
1,000 4:40 PM 1 x 1000 on 16:00 s,k,p,s mix choice REC S MIX 1:36
500 4:57 PM 10 x 50 on :55 drill your choice EN1 D CHO 1:50
1,500 5:08 PM 3 x 500 on 7:30 100IM order-400fr EN1 P MIX 1:30
2,000 5:32 PM 10 x 200 on 3:00 Individual Medley EN2 S IM 1:30
500 6:03 PM 10 x 50 on 1:00 Forming/swim-down REC S CHO 2:00
6:13 PM Finish time. Total: 5,500 meters. Stress Value = 66
Daily Workout [230] for Monday, November 2, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,000 5:45 PM 1 x 1000 on 15:00 w-up REC S CHO 1:30
500 6:01 PM 10 x 50 on :45 Backstroke EN1 S BK 1:30
500 6:10 PM 10 x 50 on :55 drill choice REC D CHO 1:50
500 6:21 PM 5 x 100 on 1:30 Free/stk count EN1 S FR 1:30
3,000 6:30 PM 10 x 50 on :50 Im order by25 } 1x EN1 P IM 1:40
5 x 200 on 3:00 100bk-100fr } EN1 P FRB 1:30
15 x 100 on 1:20 Free-1/5brs, } EN2 P FR 1:20
100 7:15 PM 4 x 25 on :45 Free/dps EN1 D FR 3:00
100 7:19 PM 1 x 100 on 3:00 rec&stretch REC S CHO 3:00
500 7:23 PM 10 x 50 on :55 kick/BR&choice EN1 K BR 1:50
1,000 7:34 PM 10 x 100 on 1:30 1IM drill-1kick cho EN1 K FIN 1:30
100 7:50 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
2,000 7:54 PM 1 x 200 on 3:00 Individual Medley } 4x EN1 S IM 1:30
3 x 100 on 1:30 Freestyle/1-3des } EN2 S FR 1:30
200 8:25 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:29 PM Finish time. Total: 9,500 meters. Stress Value = 113
Daily Workout [232] for Wednesday, November 4, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
6:30 PM 60:00 choice/DRY LAND L DRY :00
400 7:30 PM 1 x 400 on 6:00 w-up/choice REC S CHO 1:30
700 7:37 PM 3 x 50 on 1:00 kick&stk drill by25 } 4x REC D IM 2:00
1 x 25 on 1:00 Max speed! IM order } SP3 S IM 4:00
200 7:54 PM 1 x 200 on 5:00 Recovery/Rest REC S CHO 2:30
2,600 8:00 PM 1 x 2600 on 30:00 T-30 EN3 S FR 1:09
400 8:31 PM 1 x 400 on 7:00 Recovery/swim-down REC S CHO 1:45
8:38 PM Finish time. Total: 4,300 meters. Stress Value = 176
Daily Workout [233] for Thursday, November 5, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,800 5:45 PM 1 x 400 on 6:00 w-up/choice } 3x REC S CHO 1:30
8 x 25 on :30 drill/IM choice } REC D IM 2:00
1,000 6:16 PM 1 x 100 on 1:30 Butterfly } 1x EN1 S FLY 1:30
1 x 200 on 3:00 Bk&Br } EN1 S BKR 1:30
1 x 300 on 4:30 Br&Bk } EN1 S BKR 1:30
1 x 400 on 6:00 Freestyle } EN1 S FR 1:30
100 6:32 PM 1 x 100 on 3:00 Recovery/stretch REC S CHO 3:00
1,000 6:36 PM 5 x 200 on 3:05 Kick/choice EN1 K FIN 1:33
800 6:53 PM 4 x 50 on :55 kick/br on board } 2x EN1 K BR 1:50
1 x 200 on 3:30 kick/fr des, } EN2 K FR 1:45
2,000 7:09 PM 5 x 400 on 5:15 pull/fr on pad,pv EN2 P PAD 1:19
100 7:37 PM 1 x 100 on 3:00 Recovery/stretch REC S CHO 3:00
2,000 7:41 PM 1 x 200 on 3:00 Individual Medley } 2x EN1 S IM 1:30
1 x 200 on 3:00 Backstroke } EN1 S BK 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 400 on 6:00 Freestyle/bld-up } EN2 S FR 1:30
400 8:12 PM 16 x 25 on :30 8-forming/c-down REC S CHO 2:00
8:20 PM Finish time. Total: 9,200 meters. Stress Value = 110
Daily Workout [234] for Friday, November 6, 1998
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/2tchoice-1t IM REC S CHO 1:30
2,000 6:49 PM 8 x 25 on :30 stk drill/pv } 2x REC P CHO 2:00
3 x 200 on 2:40 Free/des } EN2 P FR 1:20
4 x 50 on :45 Backstroke } EN1 P BK 1:30
100 7:20 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
400 7:23 PM 8 x 50 on 1:00 Your Stroke/fast SP1 S STK 2:00
100 7:32 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 7:35 PM 1 x 800 on 12:00 kick drill/fins } 1x EN1 D FIN 1:30
16 x 50 on :55 3kick,1k&swm alt } EN1 K IM 1:50
100 8:03 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,400 8:06 PM 8 x 25 on :30 Butterfly } 1x EN1 S FLY 2:00
6 x 50 on :45 Backstroke } EN1 S BK 1:30
4 x 100 on 1:30 Breaststroke } EN2 S BR 1:30
2 x 250 on 3:20 Freestyle } EN2 S FR 1:20
300 8:29 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:34 PM Finish time. Total: 7,200 meters. Stress Value = 109
Daily Workout [235] for Sunday, November 8, 1998
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 Warm-up/choice REC S CHO 1:30
1,800 8:16 AM 1 x 100 on 1:30 Individual Medley } 3x EN1 S IM 1:30
1 x 200 on 3:00 Backstroke } EN1 S BK 1:30
1 x 300 on 4:15 Freestyle } EN2 S FR 1:25
100 8:44 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:47 AM 5 x 200 on 3:00 drill/fins EN1 D FIN 1:30
1,400 9:03 AM 8 x 25 on :30 Individual Medley } 1x EN1 P FLY 2:00
6 x 50 on :45 Backstroke } EN1 P BK 1:30
4 x 100 on 1:45 Breaststroke&free } EN1 P BR 1:45
2 x 250 on 3:30 Freestyle } EN1 P FR 1:24
800 9:27 AM 1 x 800 on 12:00 Freestyle/pad,pv EN1 P PAD 1:30
800 9:40 AM 16 x 50 on :55 Kick&Swm/choice EN1 K CHO 1:50
900 9:56 AM 1 x 300 on 4:30 Individual Medley } 1x EN1 S IM 1:30
1 x 300 on 4:30 Backstroke } EN2 S BK 1:30
1 x 300 on 4:30 Freestyle } EN2 S FR 1:30
400 10:11 AM 1 x 400 on 7:00 Recovery/swim-down REC S CHO 1:45
10:18 AM Finish time. Total: 8,200 meters. Stress Value = 90
Daily Workout [236] for Monday, November 9, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
1,400 5:45 PM 3 x 100 on 1:30 w-up/choice } 2x REC S CHO 1:30
4 x 50 on :45 Backstroke } EN1 S BK 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1,000 6:07 PM 10 x 100 on 1:25 Free2t-Bk1t alt EN1 P FRB 1:25
400 6:23 PM 4 x 100 on 1:30 Pace your EN2 speed EN2 S FR 1:30
200 6:30 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
2,000 6:36 PM 5 x 400 on 5:30 Free/EN2 test set EN2 S FR 1:23
A/4'56"-59" Y/48"-51
T/42"-45"
200 7:05 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
800 7:10 PM 4 x 200 on 3:00 Backstroke/pad,pv EN1 P BK 1:30
1,000 7:23 PM 20 x 50 on :45 Backstroke EN1 S BK 1:30
100 7:39 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 7:42 PM 3 x 400 on 6:00 100drill-300kick EN1 K FIN 1:30
1,500 8:01 PM 1 x 200 on 3:00 Individual Medley } 3x EN1 S IM 1:30
3 x 100 on 1:30 Free/stk check } EN1 S FR 1:30
200 8:25 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:29 PM Finish time. Total: 10,000 meters. Stress Value = 122
Daily Workout [237] for Tuesday, November 10, 1998
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 4 x 250 on 3:45 w-up/cho150-IM100 REC S CHO 1:30
1,500 6:46 PM 2 x 50 on :50 Breaststroke } 3x EN1 P BR 1:40
4 x 100 on 1:20 Freestyle } EN1 P FR 1:20
1,000 7:08 PM 5 x 200 on 3:10 1.3.5BR-2.4cho/drl EN1 D FIN 1:35
1,000 7:25 PM 6 x 50 on :50 Br/k&swm by25 } 2x EN1 K BR 1:40
2 x 100 on 1:45 Breaststroke } EN1 S BR 1:45
100 7:43 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
3,000 7:47 PM 5 x 200 on 3:00 Your EN1 spd&HR } 1x EN1 S FR 1:30
5 x 200 on 2:40 Your EN1 spd&HR } EN1 S FR 1:20
5 x 200 on 2:50 Your EN2 spd&HR } EN2 S FR 1:25
400 8:31 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:38 PM Finish time. Total: 8,000 meters. Stress Value = 83
Daily Workout [238] for Wednesday, November 11, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,200 7:30 PM 3 x 400 on 6:00 w-up/choice2,IM1t REC S CHO 1:30
800 7:49 PM 4 x 50 on :50 Free/kick&swimby25 } 2x EN1 K FR 1:40
2 x 100 on 1:30 Free/1ez,1your pace } EN3 S FR 1:30
100 8:03 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 8:07 PM 5 x 200 on 3:30 Free/A2'18"5-16"7 EN3 S FR 1:45
Y2'14"9-13"2
T2'12"2-10"5
900 8:26 PM 1 x 100 on 2:00 Recovery/swim-down } 1x REC S CHO 2:00
10 x 50 on :45 Freestyle } EN1 S FR 1:30
1 x 300 on 5:00 Recovery/swim-down } REC S CHO 1:40
8:41 PM Finish time. Total: 4,000 meters. Stress Value = 102
Daily Workout [239] for Thursday, November 12, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,000 5:45 PM 1 x 1000 on 15:00 W-UP/choice REC S CHO 1:30
1,500 6:01 PM 15 x 100 on 1:25 4free-1bk alt EN1 P FRB 1:25
400 6:24 PM 1 x 400 on 7:30 kick your choice EN1 K CHO 1:53
100 6:33 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,400 6:36 PM 3 x 800 on 11:00 Free/your EN2 pace EN2 S FR 1:23
100 7:10 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 7:14 PM 4 x 100 on 1:30 kick/side dolphin } 2x EN1 K FIN 1:30
4 x 25 on :30 Krls/fly } EN1 D FIN 2:00
500 7:31 PM 10 x 50 on :45 Butterfly EN1 S FLY 1:30
100 7:40 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,000 7:43 PM 1 x 400 on 6:00 Individual Medley } 1x EN1 S FLY 1:30
2 x 300 on 4:00 Free } EN2 S FR 1:20
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
4 x 200 on 2:40 Free } EN2 S FR 1:20
1 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
9 x 100 on 1:20 Free } EN2 S FR 1:20
400 8:26 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:33 PM Finish time. Total: 10,500 meters. Stress Value = 149
Daily Workout [240] for Friday, November 13, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,500 6:30 PM 3 x 500 on 7:20 w-up/choice REC S CHO 1:28
1,200 6:53 PM 4 x 50 on :45 Drill/IM by1set } 4x EN1 D FIN 1:30
4 x 25 on :30 Swim/IM by1set } EN2 S FIN 2:00
100 7:14 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,400 7:17 PM 4 x 50 on :50 Pull/IM by1set } 4x EN1 P IM 1:40
4 x 100 on 1:20 Pull/free,high elbow } EN2 P FR 1:20
100 7:53 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,800 7:56 PM 4 x 50 on :45 Individual Medley } 1x EN1 S IM 1:30
3 x 200 on 2:40 Free/your EN2 } EN2 S FR 1:20
8 x 50 on :45 Individual Med,by2t } EN1 S IM 1:30
6 x 100 on 1:20 Free/your EN2 } EN2 S FR 1:20
12 x 50 on :45 Individual Med,by3t } EN1 S IM 1:30
8 x 50 on :40 Free/your EN2 } EN2 S FR 1:20
400 8:37 PM 4 x 100 on 1:45 Recovery/swim-down REC S CHO 1:45
8:44 PM Finish time. Total: 8,500 meters. Stress Value = 110
Daily Workout [241] for Sunday, November 15, 1998
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 10 x 100 on 1:30 W-UP/choice swm REC S CHO 1:30
1,200 8:16 AM 1 x 100 on 1:30 Individual Medley } 2x 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
100 8:35 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 8:38 AM 3 x 400 on 5:10 pink30-red10-30/des EN2 P FR 1:18
400 8:55 AM 4 x 100 on 1:30 Backstroke EN1 P BK 1:30
1,400 9:02 AM 3 x 100 on 1:30 Free-bk/drill } 2x EN1 D FIN 1:30
1 x 400 on 6:00 choice/kick } EN1 K FIN 1:30
1,000 9:24 AM 5 x 200 on 2:55 Backstroke EN1 S BK 1:28
100 9:40 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 9:43 AM 4 x 400 on 5:30 p30-r10-r30-b1/des EN2 S FR 1:23
400 10:06 AM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
10:13 AM Finish time. Total: 8,400 meters. Stress Value = 106
Daily Workout [242] for Sunday, November 15, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,200 4:35 PM 1 x 300 on 4:30 swim choice } 1x REC S CHO 1:30
3 x 100 on 1:45 kick choice } EN1 K CHO 1:45
6 x 50 on :45 pull choice } EN1 P CHO 1:30
1 x 300 on 4:30 swim choice } REC S CHO 1:30
1,000 4:55 PM 1 x 1000 on 15:00 Free&IM mix EN1 P FRM 1:30
1,000 5:11 PM 1 x 1000 on 17:30 Free&IM mix EN1 K FRM 1:45
100 5:30 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
2,800 5:34 PM 1 x 100 on 1:30 100 IM order/fly~ } 4x EN1 S IM 1:30
1 x 150 on 2:15 150 IM order/bk~ } EN1 S IM 1:30
1 x 200 on 3:00 200IM set des } EN2 S IM 1:30
1 x 250 on 3:15 Free set des } EN2 S FR 1:18
100 6:15 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
200 6:18 PM 8 x 25 on :40 IM/drill or swim EN1 S IM 2:40
200 6:25 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
6:29 PM Finish time. Total: 6,600 meters. Stress Value = 81
Daily Workout [243] for Monday, November 16, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ================================== === = === ====
1,000 5:30 PM 5 x 200 on 2:50 choice2,IM1 alt REC S CHO 1:25
1,000 5:46 PM 4 x 100 on 1:30 Free } 1x EN1 P FR 1:30
3 x 100 on 1:25 Free } EN1 P FR 1:25
2 x 100 on 1:20 Free } EN2 P FR 1:20
1 x 100 on 1:15 Free } EN3 P FR 1:15
100 6:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 6:05 PM 4 x 400 on 5:30 Free your EN2 EN2 S FR 1:23
1,600 6:28 PM 4 x 400 on 5:30 Free your EN2 EN2 S FR 1:23
200 6:51 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
6:55 PM Finish time. Total: 5,500 meters. Stress Value = 89
Daily Workout [244] for Tuesday, November 17, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,500 6:30 PM 3 x 100 on 1:30 Free-bk-free } 3x REC S FRB 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1,000 6:54 PM 1 x 1000 on 14:00 choice/200k-50drl EN1 K FIN 1:24
500 7:09 PM 10 x 50 on :45 Breast/fins&padlles EN1 D BR 1:30
500 7:18 PM 5 x 100 on 1:30 Breaststroke/bld-up EN1 S BR 1:30
100 7:27 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,000 7:30 PM 4 x 200 on 2:35 Free/1-4des. } 1x EN2 S FR 1:18
2 x 100 on 1:30 Free/easy } EN1 S FR 1:30
6 x 100 on 1:15 Free/1mid,2fast alt } EN2 S FR 1:15
1 x 400 on 6:00 Free/easy } EN1 S FR 1:30
8 x 50 on :45 Free/easy&dps } EN1 S FR 1:30
3 x 200 on 2:30 Free/fast! } EN3 S FR 1:15
100 8:12 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 8:15 PM 1 x 400 on 5:00 Free/pad,pv EN2 } 4x EN2 P PAD 1:15
1 x 100 on 1:30 Backstroke } EN1 P PAD 1:30
300 8:42 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:47 PM Finish time. Total: 9,000 meters. Stress Value = 150
Daily Workout [245] for Wednesday, November 18, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =================================== === = === ====
2,000 7:30 PM 1 x 500 on 7:30 w-up } 1x REC S CHO 1:30
1 x 500 on 8:00 } REC K CHO 1:36
1 x 500 on 7:30 } REC P CHO 1:30
1 x 500 on 7:30 } EN1 S CHO 1:30
1,000 8:02 PM 5 x 200 on 3:30 Free/EN3 test EN3 S FR 1:45
500 8:21 PM 10 x 50 on :50 drill&swim REC D CHO 1:40
500 8:31 PM 1 x 500 on 8:00 Recovery/swim-down REC S CHO 1:36
8:39 PM Finish time. Total: 4,000 meters. Stress Value = 72
Daily Workout [246] for Thursday, November 19, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 5:45 PM 10 x 100 on 1:30 cho-IM-cho2-IM2-cho4 REC S MIX 1:30
2,000 6:01 PM 1 x 600 on 8:00 Free&Bk/pull } 1x EN1 P FRB 1:20
4 x 100 on 1:30 Back/50dps-50bld,up } EN1 S BK 1:30
1 x 600 on 10:00 Free&choice } EN1 K CHO 1:40
4 x 100 on 1:20 Free/pace } EN2 S FR 1:20
100 6:32 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,200 6:35 PM 4 x 800 on 10:30 Free/Your EN2 speed EN2 S FR 1:19
100 7:18 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
800 7:22 PM 16 x 50 on :45 Backstroke/2beet,swm EN1 S BK 1:30
2,000 7:35 PM 4 x 100 on 1:15 Free/1-4des } 2x EN2 P FR 1:15
1 x 600 on 8:30 100Bk-200Free,alt } EN1 P FRB 1:25
100 8:03 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 8:06 PM 3 x 400 on 6:00 Kick/u,w-side-cho EN1 K FIN 1:30
500 8:25 PM 10 x 50 on :50 5forming/c-down REC S CHO 1:40
8:34 PM Finish time. Total: 11,000 meters. Stress Value = 150
Daily Workout [247] for Friday, November 20, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,500 6:30 PM 3 x 500 on 7:30 Free-choice-IMdrl, REC S MIX 1:30
1,500 6:54 PM 1 x 300 on 4:20 Kick drill choice } 3x EN1 K FIN 1:27
4 x 50 on :45 Fly/RLside,bk,uwKick } EN2 K FIN 1:30
2,000 7:17 PM 4 x 500 on 6:20 Free/1-3des,4dps EN2 P PAD 1:16
100 7:44 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,500 7:47 PM 10 x 25 on :30 Butterfly/10mfast,ez } 1x EN2 S FLY 2:00
1 x 200 on 2:45 Free } EN1 S FR 1:23
5 x 50 on :50 Butterfly/1-4des,5dr } EN2 S FLY 1:40
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
5 x 100 on 1:30 Fly-fr-bk-fr-br by1t } EN1 S IM 1:30
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
5 x 50 on :40 Free/1-4des,5ez } EN2 S FR 1:20
1 x 200 on 2:45 Free } EN1 S FR 1:23
10 x 25 on :30 Free/fast! } EN3 S FR 2:00
400 8:28 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
8:35 PM Finish time. Total: 8,000 meters. Stress Value = 117
Daily Workout [248] for Sunday, November 22, 1998
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 5 x 400 on 5:45 Cho-frbk-fr-IM REC S MIX 1:26
3,000 8:30 AM 8 x 100 on 1:15 Free } 1x EN2 P PAD 1:15
4 x 50 on :45 Backstroke } REC P PAD 1:30
4 x 200 on 2:30 Free } EN2 P PAD 1:15
4 x 50 on :45 Backstroke } EN1 P PAD 1:30
2 x 400 on 5:00 Free } EN2 P PAD 1:15
4 x 50 on :45 Backstroke } EN1 P PAD 1:30
100 9:10 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 9:13 AM 3 x 400 on 5:45 Kick side-bk-choice EN1 K FIN 1:26
800 9:32 AM 1 x 800 on 11:30 IM order by200drill EN1 D FIN 1:26
100 9:45 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
3,200 9:48 AM 4 x 200 on 2:40 Free } 1x EN1 S FR 1:20
6 x 100 on 1:20 Free } EN1 S FR 1:20
1 x 400 on 6:00 Free&Backstroke } EN1 S FRB 1:30
6 x 100 on 1:15 Free/1-5des,6ez } EN2 S FR 1:15
4 x 200 on 2:30 Free/1-4des } EN2 S FR 1:15
400 10:32 AM 8 x 50 on :45 Free&Backstroke REC S FRB 1:30
200 10:39 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
10:43 AM Finish time. Total: 11,000 meters. Stress Value = 130
Daily Workout [249] for Sunday, November 22, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
1,200 4:35 PM 1 x 1200 on 18:00 Warm-up EN1 S CHO 1:30
2,000 4:54 PM 3 x 100 on 1:10 Free/set des } 1x EN2 S FR 1:10
5 x 50 on :45 Free/ez } REC S FR 1:30
5 x 100 on 1:15 Free/set des } EN2 S FR 1:15
5 x 50 on :45 Free/ez } REC S FR 1:30
7 x 100 on 1:20 Free/set des } EN3 S FR 1:20
100 5:22 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,800 5:25 PM 8 x 25 on :25 Butterfly } 1x EN1 P FLY 1:40
6 x 100 on 1:25 Backstroke } EN1 P BK 1:25
8 x 25 on :25 Breaststroke } EN1 P BR 1:40
8 x 100 on 1:20 Freestyle } EN2 P FR 1:20
900 5:52 PM 3 x 300 on 4:30 IMdrl,sideK,bkK EN1 K FIN 1:30
500 6:07 PM 10 x 50 on :50 Breaststroke&choice EN1 K BR 1:40
100 6:17 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 6:20 PM 5 x 400 on 6:00 Individual Med,des EN2 S IM 1:30
400 6:51 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
6:58 PM Finish time. Total: 9,000 meters. Stress Value = 165
Daily Workout [250] for Tuesday, November 24, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,500 6:30 PM 4 x 100 on 1:30 Free&choice } 3x REC S MIX 1:30
1 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
1,000 6:54 PM 10 x 100 on 1:45 2IM-1Br,alt&Fr EN1 K IM 1:45
1,000 7:13 PM 4 x 250 on 3:40 50fr,drl-200IMkick EN1 K FIN 1:28
100 7:29 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 7:32 PM 1 x 100 on 1:30 50fly-50fr } 2x EN1 P FLY 1:30
1 x 200 on 3:00 100bk-100fr } EN1 P BK 1:30
1 x 300 on 4:30 150br-150fr } EN1 P BR 1:30
1 x 400 on 5:30 Free } EN2 P FR 1:23
100 8:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 8:05 PM 1 x 100 on 1:30 Butterfly } 1x EN1 S FLY 1:30
8 x 50 on :40 Free } EN1 S FR 1:20
1 x 100 on 1:30 Backstroke } EN1 S BK 1:30
4 x 100 on 1:20 Free } EN2 S FR 1:20
1 x 100 on 1:40 Breaststroke } EN1 S BR 1:40
2 x 200 on 2:40 Free } EN2 S FR 1:20
1 x 100 on 1:30 Freestyle } EN1 S FR 1:30
1 x 400 on 5:20 Free/fast your spd } EN3 S FR 1:20
300 8:34 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:39 PM Finish time. Total: 8,000 meters. Stress Value = 109
Daily Workout [251] for Wednesday, November 25, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
2,000 7:30 PM 1 x 2000 on 40:00 w-up/choice EN1 S CHO 2:00
2,500 8:11 PM 1 x 2500 on 30:00 T-30 TRY! EN3 S FR 1:12
Y2420/best2600m
T2470/best2490m
A2358/best
500 8:42 PM 5 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
8:51 PM Finish time. Total: 5,000 meters. Stress Value = 187
Daily Workout [252] for Thursday, November 26, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
2,000 5:45 PM 1 x 400 on 5:45 Warm-up/choice } 4x REC S CHO 1:26
1 x 100 on 1:45 drill/IM orderby1t } EN1 D IM 1:45
3,000 6:16 PM 5 x 600 on 8:00 1,3,5hyp&bld-2,4dps EN1 P FR 1:20
100 6:57 PM 1 x 100 on 2:00 Recovery/swim-down REC S BK 2:00
1,000 7:00 PM 1 x 100 on 1:30 stk drill/IM order } 4x EN1 D FIN 1:30
1 x 150 on 2:15 kick drill/IM order } EN1 D FIN 1:30
1,000 7:16 PM 5 x 200 on 2:50 Kick your choice EN1 K CHO 1:25
100 7:32 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,100 7:35 PM 4 x 25 on :30 Individual Medley } 1x EN2 S IM 2:00
1 x 300 on 4:30 Free } EN1 S FR 1:30
4 x 25 on :30 Your Stroke } EN2 S STK 2:00
2 x 300 on 4:30 Free } EN1 S FR 1:30
4 x 25 on :30 Freestyle } EN2 S FR 2:00
3 x 300 on 4:30 Free } EN1 S FR 1:30
100 8:09 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
400 8:12 PM 8 x 50 on :50 Your Stroke/form REC S STK 1:40
200 8:20 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
8:24 PM Finish time. Total: 10,000 meters. Stress Value = 86
Daily Workout [253] for Friday, November 27, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,400 6:30 PM 1 x 500 on 7:30 w-up } 1x REC S CHO 1:30
6 x 150 on 2:10 100IM&50bk } EN1 S IM 1:27
2,000 6:52 PM 4 x 500 on 7:00 400free&100bk jog EN1 P FRB 1:24
2,000 7:21 PM 1 x 200 on 3:00 Individual Medley } 4x EN1 S IM 1:30
1 x 100 on 1:30 25fr-50IMorder-25fr } EN1 S FRM 1:30
1 x 200 on 2:45 Free } EN1 S FR 1:23
100 7:51 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 7:54 PM 5 x 400 on 5:30 Free/your EN2 speed EN2 S FR 1:23
100 8:23 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 8:26 PM 4 x 200 on 3:00 u,w-side-bk-headup/K EN1 K FIN 1:30
200 8:39 PM 8 x 25 on :30 Free/fins max! EN3 S FIN 2:00
400 8:44 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:51 PM Finish time. Total: 9,000 meters. Stress Value = 120
Daily Workout [254] for Sunday, November 29, 1998
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 Warm-up/choice REC S CHO 1:30
500 8:16 AM 10 x 50 on :50 drill&swim/IM choice EN1 D IM 1:40
1,400 8:26 AM 8 x 50 on :50 Kick&swim/IM by2t } 1x EN1 K IM 1:40
5 x 200 on 3:30 Free/Kick on B. des } EN2 K FR 1:45
1,600 8:52 AM 4 x 400 on 6:00 side,u/w,side,bk K EN1 K FIN 1:30
100 9:17 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 9:20 AM 1 x 800 on 10:40 hyp,1/5~1/8 by100alt } 1x EN1 P FR 1:20
1 x 600 on 8:00 hyp,1/6~1/8 by200 } EN1 P FR 1:20
1 x 400 on 5:20 hyp,1/7~1/8 by200 } EN1 P FR 1:20
1 x 200 on 2:40 hyp,1/8 } EN1 P FR 1:20
100 9:48 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 9:51 AM 1 x 100 on 1:30 Butterfly } 1x EN1 S FLY 1:30
1 x 200 on 3:00 100IM-100back } EN1 S BK 1:30
1 x 300 on 4:30 200IM-100br } EN1 S BR 1:30
1 x 400 on 6:00 Freestyle } EN1 S FR 1:30
300 10:07 AM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40
10:12 AM Finish time. Total: 8,000 meters. Stress Value = 83
Daily Workout [255] for Sunday, November 29, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 4:35 PM 4 x 250 on 3:40 125swim-25drl-100IM REC S MIX 1:28
3,000 4:51 PM 8 x 50 on :45 Free/d.p.s } 1x EN1 P PAD 1:30
1 x 600 on 8:00 Free 1/5brs. } EN1 P PAD 1:20
6 x 50 on :45 Free/sub. } EN2 P PAD 1:30
1 x 700 on 9:20 Free 1/6brs. } EN1 P PAD 1:20
4 x 50 on :45 Free/fast! } EN3 P PAD 1:30
1 x 800 on 10:40 Free 1/7brs. } EN1 P PAD 1:20
100 5:34 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
600 5:37 PM 12 x 50 on :40 Free/fast! EN3 S FR 1:20
400 5:46 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
2,000 5:53 PM 3 x 100 on 1:40 Backstroke/r-l-w by1 } 2x EN1 D FIN 1:40
1 x 200 on 3:10 Backstroke/kick } EN1 K FIN 1:35
10 x 50 on :45 Backstroke/swim } EN1 S FIN 1:30
600 6:26 PM 1 x 600 on 9:00 Free&backstroke EN1 S FRB 1:30
300 6:36 PM 3 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
6:41 PM Finish time. Total: 8,000 meters. Stress Value = 116
Daily Workout [256] for Monday, November 30, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
900 5:45 PM 3 x 300 on 4:30 Free-cho-IM REC S MIX 1:30
1,000 6:00 PM 3 x 50 on :50 IM order drill } 4x REC D FIN 1:40
4 x 25 on :30 IM order swim des } EN2 S FIN 2:00
100 6:19 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,500 6:22 PM 3 x 500 on 6:40 Free/pv pull des, } 1x EN2 P FR 1:20
10 x 100 on 1:25 3fr-1:20hyp,2bk-1:30 } EN1 P FRB 1:25
2,500 6:58 PM 5 x 300 on 4:00 Free/pad-pv pull des } 1x EN2 P PAD 1:20
10 x 100 on 1:25 3fr-1:20dps,2bk-1:30 } EN1 P PAD 1:25
200 7:34 PM 2 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 7:39 PM 4 x 100 on 1:15 Free/RED-10,EN2 spd } 4x EN2 S FR 1:15
4 x 25 on :30 Backstroke/ez } REC S BK 2:00
500 8:08 PM 1 x 500 on 9:00 side kick&stroke EN1 K FR 1:48
300 8:18 PM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:23 PM Finish time. Total: 10,000 meters. Stress Value = 138