Energy Analysis - Yardage Totals
            Total Meters Every 7 days for Senior IM'ers Group [1,7]
                 Tuesday 12/01/1998 through Thursday 12/31/1998
Cyc Date (1) REC  % (2) EN1  % (3) EN2  % (4) EN3  % (5) SP1  % (6) SP2  %
======== ========== ========== ========== ========== ========== ==========
12/01/1998  13,900 25  22,300 41  14,100 26   3,400  6   1,000  2       0  0
12/08/1998  12,700 44  13,400 46   1,000  3   1,000  3     400  1       0  0
12/15/1998   9,900 31  13,800 43   5,300 17   1,600  5   1,300  4     100  0
12/22/1998       0  0       0  0       0  0       0  0       0  0       0  0
12/29/1998       0  0       0  0       0  0       0  0       0  0       0  0
Total     36,500 31  49,500 43  20,400 18   6,000  5   2,700  2     100  0
Average    7,300      9,900      4,080      1,200        540         20   

Cyc Date (7) SP3  %     Total
======== ========== =========
12/01/1998     300  1    55,000
12/08/1998     500  2    29,000
12/15/1998       0  0    32,000
12/22/1998       0  0         0
12/29/1998       0  0         0
Total        800  1   116,000
Average      160       23,200

@

               Daily Workout [257] for Tuesday, December 1, 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/2choice-1IM           REC S MIX  1:28
 1,500  6:53 PM   5 x 100 on 1:30 uw-R-bk-L-uw dolphin } 2x  EN1 K FIN  1:30
                  5 x  50 on  :50 1set/Rstk,2set/Lstk  }     EN1 D FIN  1:40
                                  brs,R-F-L alt by1stk }               
   400  7:18 PM  16 x  25 on  :30 Butterfly/4xUW,5xfa.       EN2 S FIN  2:00
   100  7:27 PM   1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
                                  AI/100dive fr!                       
 2,000  7:30 PM   6 x 100 on 1:30 Free } 1x                  EN1 S FR   1:30
                  1 x 200 on 2:45 Free }                     EN1 S FR   1:23
                  4 x 100 on 1:20 Free }                     EN1 S FR   1:20
                  2 x 400 on 5:15 Free }                     EN1 S FR   1:19
   100  7:59 PM   1 x 100 on 2:00 Recovery/swim-down         REC S CHO  2:00
 2,000  8:02 PM   2 x 400 on 5:00 Free/dps             } 1x  EN2 P PAD  1:15
                  4 x 100 on 1:15 Free/50ez-50fast     }     EN2 P PAD  1:15
                  1 x 200 on 3:00 Backstroke/ez        }     REC P BK   1:30
                  6 x 100 on 1:15 Free/1-4des,5ez,6fa. }     EN2 P PAD  1:15
   400  8:29 PM   8 x  50 on  :50 Recovery/swim-down         REC S CHO  1:40
        8:36 PM Finish time.  Total: 8,000 meters.  Stress Value = 87

              Daily Workout [258] for Wednesday, December 2, 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  1 x 300 on 4:30 Warm-up          } 3x     REC S CHO  1:30
                 2 x 100 on 1:30 1t,IM/2t,IM rev. }        EN1 S IM   1:30
 1,000  6:54 PM  1 x 150 on 2:20 Breast/pad,fin      } 4x  EN1 D FIN  1:33
                 4 x  25 on  :30 Breast/head up pull }     EN1 D FIN  2:00
   900  7:13 PM  1 x 200 on 3:30 Breast/board kick } 3x    EN1 K BR   1:45
                 4 x  25 on  :30 Breast/dps~des.   }       EN1 S BR   2:00
                                 Ai/200fr dive!    }                 
 2,000  7:31 PM  6 x 100 on 1:15 Free/EN2           } 1x   EN2 S FR   1:15
                 1 x 100 on 1:30 Recovery/swim-down }      REC S CHO  1:30
                 6 x 100 on 1:13 Free/EN2~des.      }      EN2 S FR   1:13
                 1 x 100 on 2:00 Recovery/swim-down }      REC S CHO  2:00
                 6 x 100 on 1:11 Free/EN3 fast!     }      EN3 S FR   1:11
   100  7:58 PM  1 x 100 on 2:00 Recovery/swim-down        REC S CHO  2:00
 2,000  8:01 PM  2 x 400 on 4:50 Free/bld-up        } 1x   EN2 P PAD  1:13
                 4 x 100 on 1:15 Free/1,3,5fa-2,4ez }      EN2 P PAD  1:15
                 1 x 200 on 3:00 Backstroke/ez      }      REC P PAD  1:30
                 6 x 100 on 1:10 Free/fast!         }      EN3 P PAD  1:10
   500  8:27 PM  2 x 250 on 4:00 Recovery/swim-down        REC S CHO  1:36
        8:35 PM Finish time.  Total: 8,000 meters.  Stress Value = 160

               Daily Workout [259] for Thursday, December 3, 1998
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,500  5:45 PM   4 x  100 on  1:30 Warm-up  } 3x            REC S CHO  1:30
                  4 x   25 on   :30 drill IM }               REC D IM   2:00
 2,000  6:10 PM   4 x  500 on  6:30 400fr,p30/100bk,ez       EN1 P PAD  1:18
   100  6:37 PM   1 x  100 on  2:00 Recovery/swim-down       REC S CHO  2:00
 2,500  6:40 PM   4 x  400 on  5:30 Free/HR165         } 1x  EN2 S FR   1:23
                  1 x  100 on  1:40 Backstroke/ez      }     EN1 S BK   1:40
                  4 x  200 on  3:00 Free/HR165&time up }     EN2 S FR   1:30
   100  7:17 PM   1 x  100 on  2:00 Recovery/swim-down       REC S CHO  2:00
 1,000  7:20 PM  10 x  100 on  1:45 1~4board,k des/5ez s     EN1 K FR   1:45
 1,500  7:39 PM   4 x   50 on   :45 IM drill/Z-fin  } 3x     EN1 D FIN  1:30
                  1 x  300 on  4:45 side kick/Z-fin }        EN1 K FIN  1:35
 1,000  8:04 PM   1 x 1000 on 15:00 kick choice/Y-fin        EN1 K FIN  1:30
                                    4x25 uw,no brs K/mix               
   300  8:20 PM   6 x   50 on   :50 Recovery/swim-down       REC S CHO  1:40
        8:25 PM Finish time.  Total: 10,000 meters.  Stress Value = 114

                Daily Workout [260] for Friday, December 4, 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   1 x 1000 on 14:00 Warm-up                   REC S CHO  1:24
 2,100  6:45 PM   1 x  100 on  1:30 Backstroke          } 3x  EN1 P PAD  1:30
                 12 x   50 on   :45 Fr/des,by3t-hyp3/25 }     EN2 P PAD  1:30
 1,000  7:18 PM   5 x  200 on  3:15 drl/IM&IMorder            EN1 D FIN  1:38
   100  7:36 PM   1 x  100 on  2:00 SP3&ez swim               SP3 S CHO  2:00
 1,000  7:39 PM  20 x   50 on  1:00 IM by5t fast!             SP1 S IM   2:00
   400  8:00 PM   4 x  100 on  1:30 Recovery/swim-down        REC S CHO  1:30
 2,100  8:07 PM   3 x  200 on  2:30 Free/Red-10 speed   } 3x  EN2 S FR   1:15
                  1 x  100 on  1:45 Backstroke/recovery }     REC S BK   1:45
   300  8:36 PM   1 x  300 on  5:00 Recovery/swim-down        REC S CHO  1:40
        8:41 PM Finish time.  Total: 8,000 meters.  Stress Value = 186

                Daily Workout [261] for Sunday, December 6, 1998
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                          EGY T STK  PACE
====== ========  ======================================== === = ===  ====
   500  8:00 AM   1 x 500 on 7:00 Warm-up                 REC S CHO  1:24
 1,000  8:08 AM   1 x 100 on 1:30 Free              } 1x  EN1 S FR   1:30
                  1 x 200 on 3:00 Free-backstroke   }     EN1 S MIX  1:30
                  1 x 300 on 4:30 Back-br-fr        }     EN1 S MIX  1:30
                  1 x 400 on 6:00 Individual Medley }     EN1 S IM   1:30
 2,000  8:24 AM   5 x 400 on 6:00 Backstroke des.         EN2 P BK   1:30
   100  8:55 AM   1 x 100 on 2:00 Recovery/swim-down      REC S CHO  2:00
 1,500  8:58 AM   3 x 500 on 8:00 IM-side-Fr/by1 Z-fin    EN1 K MIX  1:36
   500  9:23 AM  10 x  50 on  :55 Free/board kick des     EN2 K FR   1:50
   100  9:34 AM   1 x 100 on 2:00 Recovery/swim-down      REC S CHO  2:00
 2,000  9:37 AM   1 x 500 on 6:40 Free      } 1x          EN1 S FR   1:20
                  2 x 100 on 1:30 Freestyle }             EN2 S FR   1:30
                  1 x 300 on 4:00 Free      }             EN1 S FR   1:20
                  3 x 100 on 1:30 Freestyle }             EN2 S FR   1:30
                  1 x 200 on 2:40 Free      }             EN1 S FR   1:20
                  5 x 100 on 1:30 Freestyle }             EN2 S FR   1:30
   300 10:07 AM   6 x  50 on 1:00 Recovery/swim-down      REC S CHO  2:00
       10:13 AM Finish time.  Total: 8,000 meters.  Stress Value = 116

                Daily Workout [262] for Sunday, December 6, 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 15:00 Warm-up                REC S CHO  1:30
   300  4:56 PM   1 x  100 on  2:00 Z-fin/up         } 1x  EN1 D FIN  2:00
                  8 x   25 on   :40 Butterfly,sprint }     SP3 S FIN  2:40
   400  5:05 PM   4 x  100 on  1:30 Recovery/swim-down     REC S CHO  1:30
   200  5:12 PM   2 x  100 on  2:00 Free/pace&ez           EN3 S FR   2:00
 1,000  5:17 PM   5 x  200 on  3:30 Free/fast! your EN3    EN3 S FR   1:45
   400  5:36 PM   4 x  100 on  1:30 Recovery/swim-down     REC S CHO  1:30
 1,000  5:43 PM  20 x   50 on   :45 Free/3xdps,5xsub       EN1 P FR   1:30
   500  5:59 PM   5 x  100 on  1:45 Free/KRLS by25         REC D FR   1:45
   200  6:09 PM   1 x  200 on  3:00 Recovery/swim-down     REC S CHO  1:30
        6:12 PM Finish time.  Total: 5,000 meters.  Stress Value = 100

                Daily Workout [263] for Monday, December 7, 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 Warm-up                    REC S CHO  1:30
 1,000  6:00 PM   1 x  200 on  3:30 Kick drill          } 2x   EN1 D FIN  1:45
                  2 x  150 on  2:15 IM&your stk/stk drl }      EN1 D FIN  1:30
   100  6:17 PM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 1,000  6:20 PM   1 x 1000 on 15:00 Free/pad,pv 400-1/7        EN1 P FR   1:30
   400  6:36 PM   4 x   50 on  1:00 Free/pace          } 1x    EN3 S FR   2:00
                  1 x  200 on  4:00 Recovery/swim-down }       REC S CHO  2:00
   800  6:45 PM  16 x   50 on   :40 Free/fast!                 EN3 S FR   1:20
   200  6:57 PM   1 x  200 on  3:00 Recovery/swim-down         REC S CHO  1:30
 1,500  7:01 PM   1 x  200 on  3:30 Breaststroke         } 3x  EN1 K BR   1:45
                  4 x   25 on   :30 Breaststroke         }     REC D BR   2:00
                  4 x   50 on  1:00 Breaststroke,dps~des }     EN1 S BR   2:00
   100  7:31 PM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 1,600  7:34 PM   4 x   25 on   :30 Butterfly    } 2x          EN1 S FLY  2:00
                  4 x   50 on   :45 Backstroke   }             EN1 S BK   1:30
                  1 x  200 on  3:15 Breaststroke }             EN1 S BR   1:38
                  3 x  100 on  1:20 Freestyle    }             EN1 S FR   1:20
   400  8:00 PM   4 x  100 on  1:40 Recovery/swim-down         REC S CHO  1:40
        8:07 PM Finish time.  Total: 8,000 meters.  Stress Value = 119

               Daily Workout [264] for Tuesday, December 8, 1998
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION               EGY T STK  PACE
====== ========  ============================= === = ===  ====
 5,000  5:40 PM  1 x 5000 on 90:00 Your choice EN1 S CHO  1:48
        7:10 PM Finish time.  Total: 5,000 meters.  Stress Value = 55

              Daily Workout [265] for Wednesday, December 9, 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  1 x 1000 on 15:00 Warm-up                  REC S CHO  1:30
 1,600  6:46 PM  3 x  100 on  1:15 Free              } 4x   EN1 P FR   1:15
                 4 x   25 on   :30 Individual Medley }      EN2 P IM   2:00
   900  7:10 PM  3 x  300 on  4:30 Kick your choice         EN1 K FIN  1:30
   200  7:25 PM  8 x   25 on   :40 Individual Med.by2t      SP3 S FIN  2:40
   200  7:32 PM  1 x  200 on  4:00 Recovery/swim-down       REC S CHO  2:00
 1,000  7:37 PM  5 x  200 on  3:30 Individual Medley        EN3 S IM   1:45
                                   FAST! HR180~190                    
   400  7:56 PM  8 x   50 on   :45 Recovery/swim-down       REC S CHO  1:30
 2,400  8:03 PM  4 x  100 on  1:15 Free               } 3x  EN1 S FR   1:15
                 4 x   50 on   :45 Backstroke/1-4des  }     EN2 S BK   1:30
                 1 x  200 on  3:00 Recovery/swim-down }     REC S CHO  1:30
   300  8:37 PM  1 x  300 on  5:00 Recovery/swim-down       REC S CHO  1:40
        8:42 PM Finish time.  Total: 8,000 meters.  Stress Value = 133

              Daily Workout [266] for Thursday, December 10, 1998
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                            EGY T STK  PACE
====== ========  ========================================== === = ===  ====
 1,600  5:45 PM   4 x 400 on 6:30 SKPS/w-up,cho&IM          REC D MIX  1:38
   200  6:12 PM   8 x  25 on  :45 Dash swim! choice         SP3 S CHO  3:00
 2,000  6:19 PM   4 x  25 on  :30 IM ord.by1set,S1-fa } 4x  EN1 P IM   2:00
                  4 x 100 on 1:20 Free,dps-3/25brs.   }     EN1 P FR   1:20
   100  6:50 PM   1 x 100 on 2:00 Recovery/swim-down        REC S CHO  2:00
 1,000  6:53 PM  10 x 100 on 1:45 ~3cho~7Br~10Fr Kick       EN1 K MIX  1:45
 1,000  7:12 PM  20 x  50 on  :55 Free/drill ~5Taisoku      EN1 D FIN  1:50
                                  ~10sideK&stk~15H-up                 
                                  ~20swim dps~sub                     
   100  7:32 PM   1 x 100 on 2:00 Recovery/swim-down        REC S CHO  2:00
 1,700  7:35 PM   1 x 300 on 4:30 Free-Bk by150       } 1x  REC S FRB  1:30
                  4 x 100 on 1:30 Free/high position  }     EN1 S FR   1:30
                  1 x 300 on 3:00 Free-bk by100       }     REC S FRB  1:00
                  4 x 100 on 1:30 Free/high elbow stk }     EN1 S FR   1:30
                  1 x 300 on 4:30 Free-bk by50        }     EN1 S FRB  1:30
   300  8:00 PM   3 x 100 on 1:45 Recovery/swim-down        REC S CHO  1:45
        8:06 PM Finish time.  Total: 8,000 meters.  Stress Value = 65

               Daily Workout [267] for Friday, December 11, 1998
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                      EGY T STK  PACE
====== ========  ==================================== === = ===  ====
 3,000  6:30 PM  1 x 3000 on 60:00 Warm-up&rest       REC S CHO  2:00
   100  7:31 PM  4 x   25 on  3:00 DIVE! max IM order SP3 S IM  12:00
   500  7:44 PM  1 x  500 on 10:00 Recovery/swim-down REC S CHO  2:00
   400  7:55 PM  8 x   50 on  1:00 Your Stroke/fast!  SP1 S STK  2:00
 1,000  8:04 PM  1 x 1000 on 15:00 Recovery/swim-down REC S CHO  1:30
        8:19 PM Finish time.  Total: 5,000 meters.  Stress Value = 40

              Daily Workout [268] for Saturday, December 12, 1998
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                       EGY T STK  PACE
====== ========  ===================================== === = ===  ====
 3,000  9:00 AM  1 x 3000 on 60:00 Warm-up&your choice REC S CHO  2:00
       10:00 AM Finish time.  Total: 3,000 meters.  Stress Value = 0

               Daily Workout [269] for Tuesday, December 15, 1998
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                           EGY T STK  PACE
====== ========  ========================================= === = ===  ====
 1,600  6:30 PM  4 x 100 on 1:30 Free/Bk/Im by1set } 4x    REC S MIX  1:30
 1,000  6:55 PM  5 x 200 on 3:15 Kick/100side-100onB,      EN1 K FIN  1:38
   500  7:13 PM  1 x 500 on 7:30 Kick/dolphin mix          EN1 K FIN  1:30
   450  7:22 PM  1 x  50 on 1:00 Butterfly/dirll-Fin } 3x  REC D FLY  2:00
                 4 x  25 on  :40 Butterfly/Fast-fin  }     SP1 S FLY  2:40
   400  7:34 PM  1 x 400 on 6:00 Butterfly straight        EN2 S FLY  1:30
   100  7:41 PM  1 x 100 on 2:00 Recovery/swim-down        REC S CHO  2:00
 1,600  7:44 PM  4 x 400 on 5:15 Free/pad-pv des 1/5b      EN2 P PAD  1:19
 1,650  8:06 PM  5 x 100 on 1:15 Free                } 3x  EN2 S FR   1:15
                 2 x  25 on  :30 Free/dps under10stk }     REC D FR   2:00
   200  8:29 PM  1 x 200 on 3:00 Recovery/swim-down        REC S CHO  1:30
        8:32 PM Finish time.  Total: 7,500 meters.  Stress Value = 120

              Daily Workout [270] for Wednesday, December 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  6:30 PM   1 x 1000 on 15:00 200cho-300IM(25dr50s       REC S MIX  1:30
 1,000  6:46 PM  10 x  100 on  1:45 3Fr-des,1cho,1br alt       EN1 K MIX  1:45
 1,000  7:05 PM   3 x  100 on  1:40 side flutter k    } 2x     EN1 K FIN  1:40
                  4 x   50 on   :45 Free board k/fast }        EN2 K FIN  1:30
   500  7:22 PM   5 x  100 on  1:30 Backstroke                 EN2 S BK   1:30
   100  7:31 PM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 2,000  7:34 PM   8 x   50 on   :40 Free/1set fast Ave.  } 4x  EN3 S FR   1:20
                                    2s,3fa1ez/3s,2fa1ez  }               
                                    4s,1ez1fa/ave~setDES }               
                  1 x  100 on  2:00 Recovery/swim-down   }     REC S CHO  2:00
   500  8:05 PM  10 x   50 on   :45 Backstroke                 EN2 S BK   1:30
 1,000  8:14 PM   1 x 1000 on 15:00 Free/Long pad,pv 1/7       EN1 P FR   1:30
   200  8:30 PM   1 x  200 on  3:00 Recovery/swim-down         REC S CHO  1:30
        8:33 PM Finish time.  Total: 7,300 meters.  Stress Value = 165

              Daily Workout [271] for Thursday, December 17, 1998
                           Senior IM'ers Group [1,7]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                               EGY T STK  PACE
====== ========  ============================================= === = ===  ====
 1,200  5:45 PM   4 x  300 on  3:00 Free-IM-Bk-choice          REC S MIX  1:00
 2,000  5:58 PM   1 x  300 on  4:15 Fr1/3-4-5-6-7brs by1 } 5x  EN1 P FR   1:25
                  1 x  100 on  1:45 Backstroke           }     REC P BK   1:45
 1,000  6:29 PM   1 x 1000 on 15:00 kick/side,u.w,HupMIX       EN1 K FIN  1:30
 1,000  6:45 PM   3 x  100 on  1:45 Breaststroke/kick    } 2x  EN1 K BR   1:45
                  8 x   25 on   :30 Breaststroke/kickDRL }     REC D BR   2:00
 1,000  7:05 PM  20 x   50 on   :55 Breast/dps-sub1-5alt       EN1 S BR   1:50
   100  7:25 PM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 1,200  7:28 PM   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  7:47 PM   1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 2,000  7:50 PM   8 x  100 on  1:30 Fr/HR-stk-time check } 2x  EN1 S FR   1:30
                  8 x   25 on   :30 Free/1xEZ,2xNO BRS   }     EN1 S FR   2:00
   400  8:23 PM   1 x  400 on  6:00 Recovery/swim-down         REC S CHO  1:30
        8:29 PM Finish time.  Total: 10,000 meters.  Stress Value = 80

               Daily Workout [272] for Friday, December 18, 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   1 x 1000 on 15:00 Warm-up              REC S CHO  1:30
 2,400  6:46 PM   4 x  100 on  1:30 Free           } 4x  EN1 S FR   1:30
                  4 x   50 on   :50 IM order drill }     EN1 D IM   1:40
   400  7:25 PM   8 x   50 on   :50 EZ-speed play free   EN2 S FR   1:40
   100  7:33 PM   1 x  100 on  3:00 Recovery/swim-down   REC S CHO  3:00
 1,000  7:37 PM  20 x   50 on  1:00 Free/fast!!!         SP1 S FR   2:00
   400  7:58 PM   4 x  100 on  1:40 Recovery/swim-down   REC S CHO  1:40
   600  8:06 PM   1 x  600 on  9:00 pull your choice     REC P CHO  1:30
   600  8:16 PM   1 x  600 on  9:00 kick your choice     REC K CHO  1:30
   200  8:26 PM   1 x  200 on  3:00 Recovery/swim-down   REC S CHO  1:30
   100  8:30 PM   1 x  100 on  2:00 Dive max!!!          SP2 S FR   2:00
   400  8:33 PM   4 x  100 on  1:40 Recovery/swim-down   REC S CHO  1:40
        8:40 PM Finish time.  Total: 7,200 meters.  Stress Value = 134

              Daily Workout [275] for Thursday, December 24, 1998
                       Senior Middle Distance Group [1,2]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                         EGY T STK  PACE
====== ========  ======================================= === = ===  ====
 1,200  4:00 PM   3 x 400 on 6:00 cho-fr,bk-IM           REC S MIX  1:30
 1,500  4:19 PM   1 x 400 on 6:00 Free-hypo1/5~1/7 } 3x  EN1 P FR   1:30
                  4 x  25 on  :30 Your Stroke      }     EN2 P STK  2:00
    50  4:44 PM   1 x  50 on 1:00 Recovery/swim-down     REC S CHO  2:00
   400  4:46 PM   1 x 400 on 8:00 Free                   EN1 K FR   2:00
   600  4:55 PM  12 x  50 on  :55 IM-stk-fr by4t         EN1 K MIX  1:50
    50  5:07 PM   1 x  50 on 1:00 Recovery/swim-down     REC S CHO  2:00
 1,200  5:09 PM   4 x 100 on 1:30 Free/1set-HR140 } 3x   EN1 S FR   1:30
                                  2set-HR150      }                
                                  3set-HR160      }                
   400  5:28 PM   1 x 400 on 7:00 100ez-200IMdrl-100ez   REC D CHO  1:45
        5:35 PM Finish time.  Total: 5,400 meters.  Stress Value = 44

               Daily Workout [273] for Friday, December 25, 1998
                       Senior Middle Distance Group [1,2]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                           EGY T STK  PACE
====== ========  ========================================= === = ===  ====
 1,500  9:30 AM   3 x 100 on 1:30 w-up     } 3x            REC S CHO  1:30
                  4 x  50 on  :50 IM/drill }               REC D IM   1:40
 1,000  9:55 AM  10 x 100 on 1:30 2Fr-1Bk 3alt&cho         EN1 P FRB  1:30
   900 10:11 AM   4 x  25 on  :30 Individual Medley } 3x   EN1 P IM   2:00
                  1 x 200 on 3:00 Free/bld-up       }      EN2 P FR   1:30
   100 10:27 AM   1 x 100 on 3:00 Recovery/swim-down       REC S CHO  3:00
 1,000 10:31 AM  10 x 100 on 1:45 2Fr-1IM 3alt&cho         EN1 K FRM  1:45
   500 10:50 AM  10 x  50 on 1:00 Drill your stk           REC D STK  2:00
 1,500 11:01 AM   1 x 100 on 1:40 Individual Medley  } 1x  EN1 S IM   1:40
                  1 x 200 on 3:00 Freestyle          }     EN2 S FR   1:30
                  1 x 300 on 5:00 Individual Medley  }     EN1 S IM   1:40
                  1 x 400 on 6:00 Freestyle          }     EN2 S FR   1:30
                 10 x  50 on 1:00 Recovery/swim-down }     REC S CHO  2:00
                                  3.6.9t/10M sprint  }               
       11:27 AM Finish time.  Total: 6,500 meters.  Stress Value = 56

               Daily Workout [274] for Friday, December 25, 1998
                       Senior Middle Distance Group [1,2]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
   500  3:40 PM   1 x 500 on 7:30 w-up/100cho-25IMdrl        REC S CHO  1:30
 1,000  3:49 PM  10 x 100 on 1:25 1xfr-1:20/2xbk-1:30        EN2 S FRB  1:25
 1,800  4:05 PM   4 x 100 on 1:30 Free/dps 12~14stk/25 } 3x  EN1 P FR   1:30
                  4 x  50 on  :45 Your Stroke/1-4des   }     EN2 P STK  1:30
   500  4:33 PM  10 x  50 on  :55 side kick&stk by25         REC D STK  1:50
   100  4:44 PM   1 x 100 on 3:00 Recovery/swim-down         REC S CHO  3:00
 2,000  4:48 PM   4 x 100 on 1:20 Free/25ez-75fa     } 2x    EN2 S FR   1:20
                  4 x  50 on  :45 Your Stroke/fast!  }       EN3 S STK  1:30
                  1 x 100 on 1:30 Recovery/swim-down }       REC S CHO  1:30
                  1 x 200 on 3:00 Free/fast!         }       EN3 S FR   1:30
                  1 x 100 on 2:00 Recovery/swim-down }       REC S CHO  2:00
   500  5:19 PM   1 x 500 on 8:00 kick drill choice          REC K CHO  1:36
   300  5:28 PM  12 x  25 on  :45 stk/3drill,1swim fa        SP3 S STK  3:00
   300  5:38 PM   1 x 300 on 5:00 Recovery/swim-down         REC S CHO  1:40
        5:43 PM Finish time.  Total: 7,000 meters.  Stress Value = 132

              Daily Workout [276] for Saturday, December 26, 1998
                       Senior Middle Distance Group [1,2]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                           EGY T STK  PACE
====== ========  ========================================= === = ===  ====
 1,000  9:30 AM  1 x 1000 on 15:00 100cho-100IM-50drlx4    REC S CHO  1:30
 1,000  9:46 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
   100 10:02 AM  1 x  100 on  2:00 Recovery/swim-down      REC S CHO  2:00
 2,000 10:05 AM  8 x  100 on  1:25 Freestyle  } 1x         EN1 S FR   1:25
                 4 x   25 on   :30 Backstroke }            REC S BK   2:00
                 3 x  200 on  2:40 Freestyle  }            EN1 S FR   1:20
                 4 x   25 on   :30 Backstroke }            REC S BK   2:00
                 1 x  400 on  5:00 Freestyle  }            EN1 S FR   1:15
   100 10:35 AM  1 x  100 on  2:00 Recovery/swim-down      REC S CHO  2:00
   400 10:38 AM  8 x   50 on   :55 STK/krls by2t drill     REC D STK  1:50
   400 10:47 AM  1 x  400 on  6:30 Recovery/swim-down      REC S CHO  1:38
       10:54 AM Finish time.  Total: 5,000 meters.  Stress Value = 31

              Daily Workout [277] for Saturday, December 26, 1998
                       Senior Middle Distance Group [1,2]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
 1,500  3:30 PM   1 x  200 on  3:00 w-up/choice    } 3x       REC S CHO  1:30
                  3 x  100 on  1:35 IM-Rev-IM by1t }          EN1 S IM   1:35
   100  3:55 PM   1 x  100 on  3:00 Recovery/swim-down        REC S CHO  3:00
 3,000  3:59 PM  10 x   25 on   :30 Stk/5dps-3sub-2fast } 1x  EN2 S STK  2:00
                  5 x  100 on  1:15 Free/               }     EN2 S FR   1:15
                  5 x   50 on  1:00 Stk/1~5des          }     EN2 S STK  2:00
                  5 x  100 on  1:20 Free/4ez-1fast      }     EN2 S FR   1:20
                  2 x  125 on  2:00 Stk/bld-up by25m    }     EN2 S STK  1:36
                  5 x  100 on  1:25 Free/3ez-2fast      }     EN2 S FR   1:25
                  1 x  250 on  4:00 Stk/ez              }     EN1 S STK  1:36
                  5 x  100 on  1:30 Free/2ez-3fast      }     EN3 S FR   1:30
   100  4:46 PM   1 x  100 on  3:00 Recovery/swim-down        REC S CHO  3:00
 1,600  4:50 PM   4 x  400 on  5:45 Free/200hyp-100fa-ez      EN2 P FR   1:26
   100  5:14 PM   4 x   25 on   :40 scull&ez swim             REC D CHO  2:40
 1,000  5:18 PM   1 x 1000 on 18:00 kick choice/400,          EN1 K CHO  1:48
                                    300,200,HR check&des                
   100  5:37 PM   4 x   25 on   :40 1ezS/2.3UW,kick/4ez       SP3 K CHO  2:40
   200  5:41 PM   1 x  200 on  4:00 Recovery/swim-down        REC S CHO  2:00
        5:45 PM Finish time.  Total: 7,700 meters.  Stress Value = 146

               Daily Workout [278] for Sunday, December 27, 1998
                       Senior Middle Distance Group [1,2]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                              EGY T STK  PACE
====== ========  ============================================ === = ===  ====
 1,500  9:30 AM  3 x  500 on  7:30 400fr&100cho,IM,Bk         REC S MIX  1:30
 1,000  9:54 AM  1 x   50 on   :50 IM order by1t        } 4x  EN1 P IM   1:40
                 1 x  200 on  2:50 Free,hypo 1/5~8 by1t }     EN1 P FR   1:25
   100 10:10 AM  1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 1,000 10:13 AM  1 x   75 on  1:20 IM order/kick drill } 4x   REC D IM   1:47
                 1 x   75 on  1:20 IM order/stk drill  }      EN1 D IM   1:47
                 4 x   25 on   :30 IM oder/swim des    }      EN2 S IM   2:00
                                   Fly,Bk,Br,Fr by1set }                
   100 10:33 AM  1 x  100 on  3:00 Recovery/swim-down         REC S CHO  3:00
 2,000 10:37 AM  1 x  100 on  1:40 Butterfly         } 1x     EN1 S FLY  1:40
                 1 x  400 on  5:20 Free              }        EN1 S FR   1:20
                 1 x  200 on  3:00 Backstroke        }        EN1 S BK   1:30
                 1 x  300 on  4:00 Free              }        EN1 S FR   1:20
                 1 x  300 on  5:00 Breaststroke      }        EN1 S BR   1:40
                 1 x  200 on  2:40 Free              }        EN1 S FR   1:20
                 1 x  400 on  6:00 Individual Medley }        EN1 S IM   1:30
                 1 x  100 on  1:20 Free              }        EN1 S FR   1:20
   100 11:07 AM  1 x  100 on  2:00 Recovery/swim-down         REC S CHO  2:00
 1,000 11:10 AM  1 x 1000 on 15:00 Your choice/swm&rest       REC S CHO  1:30
   200 11:26 AM  1 x  200 on  3:30 Recovery/swim-down         REC S CHO  1:45
       11:30 AM Finish time.  Total: 7,000 meters.  Stress Value = 45

               Daily Workout [279] for Sunday, December 27, 1998
                       Senior Middle Distance Group [1,2]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,500  3:30 PM   1 x 500 on 7:30 w-up/your choice     } 1x  REC S CHO  1:30
                 12 x  50 on  :50 IM by3t/Stk-k&swim25 }     EN1 S IM   1:40
                  4 x 100 on 1:20 Free/1~4des          }     EN2 S FR   1:20
   300  3:54 PM   6 x  50 on 1:30 Stk/point speed            SP3 S STK  3:00
                                  start,turn,last by2t                 
   200  4:04 PM   1 x 200 on 5:00 Recovery/swim-down         REC S CHO  2:30
 2,200  4:10 PM   8 x 100 on 1:30 Stk/1ez-3fast alt   } 1x   EN3 S STK  1:30
                  4 x  50 on 1:00 Recovery/swim-down  }      REC S CHO  2:00
                  6 x 100 on 2:00 Stk/des HR170~180   }      SP1 S STK  2:00
                  4 x  50 on 1:00 Recovery/swim-down  }      REC S CHO  2:00
                  4 x 100 on 2:30 Stk/fast! HR180~max }      SP1 S STK  2:30
   500  4:53 PM  10 x  50 on  :50 Recovery/swim-down         REC S CHO  1:40
   900  5:03 PM   6 x  25 on  :30 1t sprint/2~6drill } 3x    SP3 S STK  2:00
                  3 x  50 on 1:00 SUB/time+stk check }       EN2 S STK  2:00
   400  5:22 PM   4 x 100 on 1:40 Recovery/swim-down         REC S CHO  1:40
        5:29 PM Finish time.  Total: 6,000 meters.  Stress Value = 199

               Daily Workout [280] for Monday, December 28, 1998
                       Senior Middle Distance Group [1,2]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                       EGY T STK  PACE
====== ========  ===================================== === = ===  ====
 1,200  9:30 AM   3 x 400 on 6:00 w-up/300swm-100drl   REC S CHO  1:30
   625  9:49 AM   5 x 125 on 2:00 IM/100IM&25rec,order EN1 S IM   1:36
    75 10:00 AM   1 x  75 on 1:30 Recovery/swim-down   REC S CHO  2:00
   200 10:03 AM   8 x  25 on  :40 Stk/1xUW max-2xez    SP3 K STK  2:40
   200 10:10 AM   8 x  25 on  :30 Stk/10m max tempo!   SP3 P STK  2:00
   200 10:15 AM   8 x  25 on  :40 Stk/1x25,20,15,10max SP3 S STK  2:40
                                  2xdps forming                  
   100 10:22 AM   1 x 100 on 2:00 Recovery/swim-down   REC S CHO  2:00
 1,000 10:25 AM  10 x 100 on 1:20 Free                 EN1 P FR   1:20
 1,000 10:40 AM  10 x 100 on 1:45 Free                 EN1 K FR   1:45
   100 10:59 AM   1 x 100 on 2:00 Recovery/swim-down   REC S CHO  2:00
   600 11:02 AM   6 x 100 on 1:14 Free                 EN1 S FR   1:14
   700 11:11 AM   7 x 100 on 1:16 Free                 EN1 S FR   1:16
   800 11:21 AM   8 x 100 on 1:18 Free                 EN1 S FR   1:18
   200 11:33 AM   1 x 200 on 4:00 Recovery/swim-down   REC S CHO  2:00
       11:37 AM Finish time.  Total: 7,000 meters.  Stress Value = 78

               Daily Workout [281] for Monday, December 28, 1998
                       Senior Middle Distance Group [1,2]
            SET            1 minute rest between sets
          START
METERS     TIME  SET DESCRIPTION                             EGY T STK  PACE
====== ========  =========================================== === = ===  ====
 1,125  3:30 PM  15 x  75 on 1:10 2tfr,1tfly-bk-brby25       REC S IM   1:33
    75  3:49 PM   3 x  25 on 1:00 Max sprint                 SP3 S STK  4:00
   300  3:53 PM   1 x 300 on 4:30 Recovery/swim-down         REC S CHO  1:30
 1,000  3:59 PM   1 x 100 on 1:40 drill IMorder by1set } 4x  REC D IM   1:40
                  6 x  25 on  :30 drl STK/krls by1st   }     EN1 D STK  2:00
   800  4:19 PM  16 x  50 on  :45 Stk/point form             EN1 S STK  1:30
   200  4:32 PM   4 x  50 on 1:00 Stk/sub.                   EN3 S STK  2:00
   500  4:37 PM   5 x 100 on 1:30 Recovery/swim-down         REC S CHO  1:30
 2,000  4:46 PM  10 x 200 on 2:30 Free/3xHR 180              EN2 S FR   1:15
                                  women/8x200 2:45                     
   500  5:12 PM  10 x  50 on 1:00 forming&recovery           REC S CHO  2:00
        5:22 PM Finish time.  Total: 6,500 meters.  Stress Value = 76