Energy Analysis - Yardage Totals
Total Meters Every 7 days for Senior IM'ers Group [1,7]
Friday 05/01/1998 through Sunday 05/31/1998
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 %
======== ========== ========== ========== ========== ========== ==========
05/01/1998 16,800 26 16,900 26 17,900 28 6,600 10 3,800 6 500 1
05/08/1998 12,900 34 10,200 27 6,700 17 3,600 9 2,700 7 1,000 3
05/15/1998 9,000 22 11,400 28 14,600 36 2,900 7 500 1 900 2
05/22/1998 15,900 53 8,700 29 3,900 13 600 2 0 0 700 2
05/29/1998 5,900 48 3,500 28 2,200 18 0 0 500 4 0 0
Total 60,500 33 50,700 27 45,300 24 13,700 7 7,500 4 3,100 2
Average 12,100 10,140 9,060 2,740 1,500 620
Cyc Date (7) SP3 % Total
======== ========== =========
05/01/1998 1,400 2 63,900
05/08/1998 1,300 3 38,400
05/15/1998 1,100 3 40,400
05/22/1998 300 1 30,100
05/29/1998 300 2 12,400
Total 4,400 2 185,200
Average 880 37,040
Daily Workout [148] for Saturday, May 2, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,700 4:30 PM 1 x 500 on 7:30 w-up/your choice } 1x REC S CHO 1:30
4 x 100 on 1:45 IM order drl choice } REC D IM 1:45
4 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
100 4:58 PM 4 x 25 on :45 Individual Medley SP3 S IM 3:00
100 5:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 5:05 PM 1 x 400 on 7:00 Individual Medley } 1x EN1 K IM 1:45
8 x 50 on :50 Breast/k20m&swm30m } EN1 K BR 1:40
8 x 50 on :50 Free/k20m&swm30m } EN1 K FR 1:40
100 5:27 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,800 5:30 PM 1 x 200 on 3:00 Individual Medley } 4x EN2 P IM 1:30
1 x 100 on 1:40 IM order by1t bld-up } EN2 P IM 1:40
1 x 400 on 5:10 Freestyle-hypo 3/25m } EN2 P FR 1:18
100 6:11 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 6:14 PM 5 x 100 on 1:15 Free/des.your choice EN3 S FR 1:15
400 6:22 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
6:29 PM Finish time. Total: 7,000 meters. Stress Value = 121
Daily Workout [149] for Saturday, May 2, 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 PM 1 x 500 on 7:30 w-up/300cho-200IMdrl REC S IM 1:30
100 8:09 PM 4 x 25 on 1:00 Free/max no brs. SP3 S FR 4:00
1,000 8:14 PM 1 x 50 on 1:00 free/dog-pull(scull) } 2x REC P FR 2:00
1 x 100 on 1:45 Free/h-up25-sidestk } EN1 D FR 1:45
1 x 50 on :45 Recovery/swim-down } REC S FR 1:30
3 x 100 on 2:00 Free/1:05~descend. } EN3 S FR 2:00
2,000 8:34 PM 5 x 400 on 5:20 Free-ez/Bk-bld/alt1t EN2 P FRB 1:20
100 9:02 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,000 9:05 PM 4 x 100 on 1:45 IM order/kick drill } 2x EN1 K IM 1:45
3 x 200 on 3:30 Free/kick on board } EN1 K FR 1:45
100 9:41 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 9:44 PM 1 x 100 on 1:40 100IM/HR 140 } 1x EN1 S IM 1:40
1 x 200 on 3:00 100IM/100FR HR150 } EN1 S FRM 1:30
1 x 300 on 4:30 100IM/200FR HR160 } EN2 S FRM 1:30
1 x 400 on 6:00 100IM/300FR HR170 } EN2 S FRM 1:30
200 10:01 PM 1 x 200 on 3:30 Recovery/swim-down REC S CHO 1:45
10:05 PM Finish time. Total: 7,000 meters. Stress Value = 131
Daily Workout [150] for Sunday, May 3, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 7:30 AM 1 x 1000 on 16:00 4fr-3bk-2br-1flyx100 REC S IM 1:36
500 7:47 AM 10 x 50 on 1:00 fly/sidek-u.w-R-L-S EN1 D FLY 2:00
100 7:58 AM 2 x 50 on :50 25ez-25max SP3 S FLY 1:40
500 8:01 AM 10 x 50 on :55 bk/25side&u.w-R-L-S EN1 D BK 1:50
600 8:12 AM 6 x 100 on 2:00 br/25dlfn.S-2dl1br-s EN1 D BR 2:00
500 8:25 AM 5 x 100 on 1:45 Fr/25sideK,R,L&d.p.s EN1 D FR 1:45
1,500 8:35 AM 8 x 50 on 1:00 50IMord.fast-50ch.ez } 1x SP1 S IM 2:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
1 x 200 on 2:30 Individual Medley } EN3 S IM 1:15
1 x 200 on 2:35 Individual Medley } EN3 S IM 1:18
1 x 200 on 2:40 Individual Medley } EN3 S IM 1:20
1 x 200 on 2:45 Individual Medley } EN3 S IM 1:23
1 x 200 on 2:50 Individual Medley } EN3 S IM 1:25
300 9:00 AM 6 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
500 9:07 AM 10 x 50 on :50 fly-1/2brs.3xscull&s EN2 P FLY 1:40
500 9:17 AM 5 x 100 on 1:30 bk/1x50ez-fa.2xbldup EN2 P BK 1:30
500 9:26 AM 1 x 200 on 3:30 br/pull&dlfnk onPAD } 1x EN2 P BR 1:45
1 x 300 on 5:00 br/pull&brk onPV } EN2 P BR 1:40
500 9:36 AM 1 x 500 on 6:30 Free/your T-30pace EN2 P FR 1:18
400 9:44 AM 8 x 50 on 1:00 recovery/swim-down REC S CHO 2:00
9:52 AM Finish time. Total: 7,400 meters. Stress Value = 173
Daily Workout [151] for Sunday, May 3, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 2:00 PM 10 x 100 on 1:30 2fr-1IM-2bk alt REC S MIX 1:30
1,000 2:16 PM 4 x 50 on :50 Free/sidek } 2x EN1 K FR 1:40
3 x 100 on 1:50 Free/board kick des } EN1 K FR 1:50
1,000 2:35 PM 5 x 200 on 2:45 Free/25ez-75fast alt EN1 P FR 1:23
100 2:50 PM 2 x 50 on 2:00 Free/25max no brs~ez SP3 S FR 4:00
100 2:55 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,600 2:59 PM 3 x 100 on 2:00 Free/1:05~des to max } 2x SP1 S FR 2:00
5 x 100 on 1:20 Free/40ez-60fast } EN3 S FR 1:20
100 3:26 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,500 3:30 PM 4 x 50 on 1:00 Butterfly/des } 1x EN2 P FLY 2:00
3 x 100 on 1:30 Free-6/50brs. } EN2 P FR 1:30
4 x 50 on 1:00 Backstroke/des } EN2 P BK 2:00
3 x 100 on 1:30 Free-5/50brs. } EN2 P FR 1:30
4 x 50 on 1:00 Breaststroke/des } EN2 P BR 2:00
3 x 100 on 1:30 Free-4/50brs. } EN2 P FR 1:30
100 3:57 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 4:01 PM 4 x 50 on 1:00 IM order/k-drl des. } 4x EN1 K IM 2:00
1 x 50 on 1:00 IM order/swm form } EN1 S IM 2:00
500 4:22 PM 5 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
4:32 PM Finish time. Total: 8,000 meters. Stress Value = 189
Daily Workout [152] for Monday, May 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 7:45 AM 1 x 1000 on 17:00 1ch-2IMdrl-3bk-4fr REC S MIX 1:42
500 8:03 AM 10 x 50 on 1:00 4IMorder-ez/1ch fa. EN1 K IM 2:00
500 8:14 AM 10 x 50 on 1:00 4IMorder-ez/1ch fa. EN1 P IM 2:00
200 8:25 AM 4 x 50 on 1:30 IMorder/10m max-ez SP3 S IM 3:00
200 8:32 AM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
1,000 8:38 AM 20 x 50 on 1:30 IM by5t/fast! data SP1 S IM 3:00
400 9:09 AM 8 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,000 9:18 AM 4 x 100 on 2:00 IMorder/50ez-50bld } 1x EN2 K IM 2:00
4 x 50 on 1:00 IMorder/kick drill } EN1 K IM 2:00
4 x 100 on 2:00 Free/board kick des. } EN2 K FR 2:00
100 9:39 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 9:42 AM 4 x 100 on 1:45 IMorder/50ez-50bld } 1x EN2 P IM 1:45
4 x 50 on 1:00 IMorder/scull drill } EN1 P IM 2:00
4 x 100 on 1:30 Free/descending } EN2 P FR 1:30
100 10:00 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
200 10:04 AM 4 x 50 on 2:00 IMorder/max your sp. SP2 S IM 4:00
800 10:13 AM 4 x 200 on 3:30 cho-IM&rec/swm-down REC S CHO 1:45
10:27 AM Finish time. Total: 7,000 meters. Stress Value = 169
Daily Workout [153] for Monday, May 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 2:10 PM 5 x 200 on 3:10 w-up/50ch-100IM-50fr REC S MIX 1:35
600 2:27 PM 1 x 100 on 2:30 stk/drill choice } 4x REC D STK 2:30
1 x 50 on 1:00 stk/25m max-ez } SP3 S STK 2:00
100 2:42 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,700 2:45 PM 5 x 100 on 1:40 Butterfly/50ez-fast } 1x EN2 S FLY 1:40
8 x 50 on :40 Your Stroke } EN3 S STK 1:20
5 x 100 on 1:30 Backstroke/50ez-50fa } EN2 S BK 1:30
6 x 50 on :40 Your Stroke } EN3 S STK 1:20
100 3:12 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,300 3:15 PM 5 x 100 on 1:40 Breaststroke/50ez-fa } 1x EN2 S BR 1:40
4 x 50 on :40 Your Stroke } EN3 S STK 1:20
5 x 100 on 1:30 Freestyle/50ez-50fa } EN2 S FR 1:30
2 x 50 on :40 Your Stroke } EN3 S STK 1:20
200 3:36 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
500 3:41 PM 10 x 50 on 1:00 stk/2kick-1kick drl EN1 K STK 2:00
500 3:52 PM 10 x 50 on :50 stk/2pull-1scull drl EN1 P STK 1:40
500 4:02 PM 10 x 50 on 1:00 stk/2ez-1bld EN1 S STK 2:00
100 4:13 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
600 4:16 PM 12 x 50 on :45 Free/20ez-fa,30ez-fa EN1 S FR 1:30
300 4:26 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
4:31 PM Finish time. Total: 7,500 meters. Stress Value = 142
Daily Workout [154] for Tuesday, May 5, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
800 7:45 AM 1 x 800 on 12:00 w-up/your choice REC S CHO 1:30
500 7:58 AM 10 x 50 on 1:00 Kick your stroke EN1 K STK 2:00
500 8:09 AM 10 x 50 on 1:00 Pull your stroke EN1 P STK 2:00
400 8:20 AM 8 x 50 on 1:30 stk/10m max speed-ez SP3 S STK 3:00
200 8:33 AM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
1,000 8:39 AM 20 x 50 on 2:00 Stk/4-max!&1ez cho. SP1 S STK 4:00
400 9:20 AM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
1,400 9:28 AM 6 x 50 on :45 Butterfly } 1x EN1 P FLY 1:30
4 x 100 on 1:30 Backstroke } EN1 P BK 1:30
6 x 50 on :50 Breaststroke } EN1 P BR 1:40
4 x 100 on 1:30 Freestyle } EN1 P FR 1:30
600 9:51 AM 1 x 600 on 10:00 200IM,Br,Fr/20ez30fa EN2 K MIX 1:40
1,000 10:02 AM 1 x 100 on 1:40 Butterfly } 1x EN2 S FLY 1:40
1 x 200 on 3:20 Backstroke } EN2 S BK 1:40
1 x 300 on 5:00 Breaststroke } EN2 S BR 1:40
1 x 400 on 6:40 Freestyle } EN2 S FR 1:40
200 10:20 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
10:24 AM Finish time. Total: 7,000 meters. Stress Value = 167
Daily Workout [155] for Tuesday, May 5, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
500 2:10 PM 1 x 500 on 7:30 w-up/200cho-300IM REC S MIX 1:30
100 2:19 PM 2 x 50 on :40 stk/max! broken. SP2 S STK 1:20
1,600 2:22 PM 4 x 50 on :45 Individual Medley } 2x EN2 P IM 1:30
6 x 100 on 1:20 Freestyle/1-6des. } EN2 P FR 1:20
700 2:45 PM 1 x 400 on 7:30 Individual Medley } 1x EN1 K IM 1:53
1 x 200 on 3:30 Breast/100ez-100fa. } EN2 K BR 1:45
1 x 100 on 1:30 Freestyle/fast! } EN3 K FR 1:30
100 2:59 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
200 3:02 PM 4 x 50 on :45 IM/max! broken. SP2 S IM 1:30
200 3:06 PM 4 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,900 3:11 PM 4 x 100 on 1:30 IM order fast } 1x EN3 S IM 1:30
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
4 x 100 on 1:45 IM order fast! } EN3 S IM 1:45
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
4 x 100 on 2:00 IM order fast!! } EN3 S IM 2:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
4 x 100 on 2:30 IM order fast!!! } SP1 S IM 2:30
200 3:49 PM 4 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
800 3:54 PM 8 x 100 on 1:30 Free/1:15~des to max EN3 S FR 1:30
200 4:07 PM 4 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
100 4:12 PM 2 x 50 on 3:00 stk&free/max speed! SP3 S MIX 6:00
400 4:19 PM 8 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
4:27 PM Finish time. Total: 7,000 meters. Stress Value = 255
Daily Workout [156] for Thursday, May 7, 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 16:00 3cho-2IM-2bk-3frx100 REC S MIX 1:36
100 6:47 PM 4 x 25 on 1:00 1dive,25MAX/3-10mMAX SP3 S CHO 4:00
2,400 6:52 PM 1 x 200 on 3:30 kick your choice } 3x EN1 K CHO 1:45
3 x 100 on 1:30 pull your choice } EN2 P CHO 1:30
1 x 200 on 3:00 swim your choice } EN2 S CHO 1:30
4 x 25 on :40 drill your choice } REC D CHO 2:40
100 7:34 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,300 7:37 PM 4 x 100 on 1:30 Free/1:10 HR check } 1x EN2 S FR 1:30
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
4 x 100 on 2:00 Free/1:05 HR check } EN3 S FR 2:00
1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
4 x 100 on 2:30 Free/1:00 HR check } SP1 S FR 2:30
300 8:04 PM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40
400 8:10 PM 16 x 25 on :40 kick-drl-form-subx4s EN1 D CHO 2:40
400 8:22 PM 4 x 100 on 1:45 Recovery/swim-down REC S CHO 1:45
8:29 PM Finish time. Total: 6,000 meters. Stress Value = 119
Daily Workout [157] for Friday, May 8, 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 6:30 Free/K&S-cho/D&S-IM REC D CHO 1:38
900 6:51 PM 4 x 25 on :40 Kick-Drill-Form-SUB } 3x EN1 D STK 2:40
1 x 200 on 3:30 Individual Medley } EN1 S IM 1:45
100 7:11 PM 4 x 25 on 2:00 Dive your stroke SP3 S STK 8:00
1,100 7:20 PM 6 x 100 on 1:30 Free/1:10 HR check } 1x EN2 S FR 1:30
1 x 50 on 1:30 Recovery/swim-down } REC S CHO 3:00
4 x 100 on 2:00 Free/1:05 HR check } EN3 S FR 2:00
1 x 50 on 2:00 Recovery/swim-down } REC S CHO 4:00
200 7:42 PM 8 x 25 on :40 kick drill&swim EN1 D CHO 2:40
200 7:49 PM 8 x 25 on :40 stk drill&swim EN1 D CHO 2:40
200 7:56 PM 8 x 25 on :40 swim/3form-1sub alt EN2 S STK 2:40
300 8:03 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:08 PM Finish time. Total: 4,200 meters. Stress Value = 63
Daily Workout [158] for Sunday, May 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 6:00 AM 1 x 1000 on 15:00 W-UP/B.AAAQ REC S CHO 1:30
1,000 6:16 AM 1 x 1000 on 20:00 Individual Medley EN1 S IM 2:00
600 6:37 AM 1 x 600 on 10:00 Your Stroke EN2 S STK 1:40
100 6:48 AM 1 x 100 on 2:00 Your Stroke SP3 S STK 2:00
200 6:51 AM 1 x 200 on 5:00 Freestyle SP2 S FR 2:30
200 6:57 AM 1 x 200 on 5:00 Backstroke SP2 S BK 2:30
200 7:03 AM 1 x 200 on 5:00 Butterfly EN3 S STK 2:30
700 7:09 AM 1 x 700 on 10:00 Recovery/swim-down REC S CHO 1:26
7:19 AM Finish time. Total: 4,000 meters. Stress Value = 86
Daily Workout [159] for Monday, May 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 6:30 PM 2 x 600 on 9:00 W-UP/cho-100IM+fr REC S MIX 1:30
300 6:49 PM 12 x 25 on :45 3IMord/10sp-drl-10sp SP3 S IM 3:00
1,600 6:59 PM 1 x 200 on 1:40 IM order/kick drill } 4x EN1 K FIN :50
2 x 50 on :50 IM order/head up k } EN1 K FIN 1:40
4 x 25 on :40 IM order/swm form } EN1 S FIN 2:40
100 7:25 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 7:28 PM 5 x 100 on 2:30 Free/1-5 HR170-des SP1 S FR 2:30
300 7:42 PM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40
1,000 7:48 PM 10 x 100 on 1:15 Free-1/5brs,3xfast EN3 P FR 1:15
100 8:02 PM 4 x 25 on :40 scull your choice REC D CHO 2:40
1,000 8:06 PM 1 x 200 on 3:30 Individual Medley } 2x EN2 K IM 1:45
1 x 100 on 1:45 Breaststroke/on bord } EN1 K BR 1:45
4 x 50 on :50 Free/1-4 kick des } EN2 K FR 1:40
400 8:25 PM 8 x 50 on :50 1-4 form/5-8 c-down REC S CHO 1:40
8:32 PM Finish time. Total: 6,500 meters. Stress Value = 161
Daily Workout [160] for Tuesday, May 12, 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 12 x 100 on 1:30 2fr-1bk-1fr-1IM alt REC S MIX 1:30
200 6:49 PM 8 x 25 on :45 1-4u/wk,5-8swm 10sp SP3 S CHO 3:00
500 6:56 PM 10 x 50 on 1:00 point-sp/fast alt1t SP1 S IM 2:00
100 7:07 PM 1 x 100 on 5:00 Recovery/swim-down REC S CHO 5:00
400 7:13 PM 8 x 50 on 3:00 IM by2t dive&max!! SP2 S IM 6:00
400 7:38 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
1,500 7:46 PM 3 x 100 on 1:30 kick drl your cho. } 3x EN1 K FIN 1:30
1 x 200 on 3:00 Individual Medley.k } EN1 K FIN 1:30
1,500 8:10 PM 3 x 500 on 6:30 Free on pad,pv form EN2 P PAD 1:18
500 8:31 PM 5 x 100 on 1:15 Free/1-5 1:10-des EN3 P FR 1:15
200 8:39 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:42 PM Finish time. Total: 6,500 meters. Stress Value = 179
Daily Workout [161] for Wednesday, May 13, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
500 6:30 PM 1 x 500 on 7:30 your choice REC S CHO 1:30
1,700 6:39 PM 1 x 400 on 6:00 pull your choice } 1x EN1 P CHO 1:30
4 x 200 on 3:30 IM order by1t bld-up } EN2 P IM 1:45
4 x 25 on :40 scull your choice } REC D CHO 2:40
1 x 400 on 5:00 Free/pad-pv 3/25brs } EN2 P FR 1:15
50 7:08 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,200 7:10 PM 3 x 400 on 6:00 1fly-2bk-3fr/k&drl. EN1 K FIN 1:30
300 7:29 PM 1 x 300 on 5:00 Breast/kick mix cho, EN2 K BR 1:40
50 7:35 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
200 7:38 PM 8 x 25 on 1:00 tube/fa-ez-bld-max SP3 S STK 4:00
50 7:47 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,000 7:49 PM 1 x 100 on 2:00 fly/drl choice } 1x REC D FLY 2:00
8 x 50 on 1:00 fa-ez,fast,ez-fa,alt } SP1 S FLY 2:00
1 x 100 on 2:00 breast/drl choice } REC D BR 2:00
8 x 50 on 1:00 fa-dps,fast,dps-fa, } SP1 S BR 2:00
50 8:10 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,000 8:12 PM 10 x 100 on 1:15 4-3-2-1 des to max EN3 P FR 1:15
100 8:26 PM 2 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
100 8:29 PM 1 x 100 on 2:00 Free/dive max speed! SP2 S FR 2:00
300 8:32 PM 6 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
8:38 PM Finish time. Total: 6,600 meters. Stress Value = 207
Daily Workout [162] for Thursday, May 14, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,500 6:45 AM 3 x 500 on 7:30 Free-fr,bk100-IMby1t REC S FRM 1:30
400 7:09 AM 4 x 25 on :45 u/w kick 25m/12.5max } 2x SP3 K CHO 3:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
400 7:20 AM 8 x 50 on :55 Free/drill,25ez-fast EN1 D FR 1:50
1,600 7:29 AM 4 x 100 on 1:20 Free/speed play } 2x EN1 S FR 1:20
5 x 50 on 1:00 Free/1ez-4fast } SP1 S FR 2:00
1 x 100 on 3:00 Free/recovery } REC S FR 3:00
1 x 50 on 1:00 Free/max your speed! } SP2 S FR 2:00
200 7:59 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:02 AM Finish time. Total: 4,100 meters. Stress Value = 77
Daily Workout [163] for Thursday, May 14, 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 3:40 1-3fr&bk/2-4IM&fr REC S MIX 1:28
800 6:46 PM 4 x 200 on 3:10 Breast/pad&dolphin-k EN1 D FIN 1:35
800 7:00 PM 6 x 50 on :50 Breast&cho/kick&drl } 2x EN1 K BR 1:40
4 x 25 on :30 Breaststroke/1-4des } EN1 S BR 2:00
200 7:15 PM 1 x 200 on 4:00 Breast/dol,k~swim EN1 D BR 2:00
400 7:20 PM 4 x 100 on 2:00 Breast/1-4 HR170-des SP1 S BR 2:00
100 7:29 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 7:32 PM 5 x 200 on 2:30 50ez-fa,100ez-faby1t } 1x EN2 P FR 1:15
5 x 100 on 1:20 75free-bld/25bk-ez } EN2 P FRB 1:20
100 7:53 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 7:56 PM 5 x 100 on 1:10 Free/fast! EN3 S FR 1:10
400 8:03 PM 8 x 50 on :45 Recovery/swim-down REC S CHO 1:30
200 8:10 PM 8 x 25 on :40 u/wk,ezk,2dashk alt SP3 K CHO 2:40
500 8:17 PM 8 x 25 on :40 IM/forming } 1x REC S IM 2:40
1 x 300 on 5:00 Recovery/swim-down } REC S CHO 1:40
8:28 PM Finish time. Total: 6,500 meters. Stress Value = 130
Daily Workout [164] for Friday, May 15, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,800 6:30 PM 1 x 500 on 7:30 w-up/your choice } 1x REC S CHO 1:30
5 x 100 on 1:20 Free/d.p.s } EN1 S FR 1:20
4 x 200 on 3:00 Individual Medley } EN2 S IM 1:30
200 6:58 PM 8 x 25 on :45 1-3,15m/4,25m max SP3 P STK 3:00
200 7:05 PM 1 x 200 on 5:00 your choice REC S CHO 2:30
900 7:11 PM 1 x 100 on 3:00 max your stroke!!!!! } 3x SP2 S STK 3:00
1 x 200 on 7:00 Recovery/swim-down } REC S CHO 3:30
800 7:42 PM 8 x 100 on 1:40 2recovery,2drl&swm EN1 D IM 1:40
100 7:57 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,100 8:01 PM 3 x 100 on 1:20 stk/bld up&turning } 2x EN2 S STK 1:20
1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00
4 x 50 on :40 stk/fast your 200sp. } EN3 S STK 1:20
1 x 25 on 1:00 Recovery/swim-down } REC S CHO 4:00
100 8:20 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 8:23 PM 5 x 100 on 1:10 Free/fast your 400sp EN3 S FR 1:10
500 8:30 PM 10 x 50 on :40 Free/3ez-2bld alt. EN2 S FR 1:20
300 8:38 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:43 PM Finish time. Total: 6,500 meters. Stress Value = 157
Daily Workout [165] for Sunday, May 17, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
600 8:00 AM 1 x 600 on 10:00 Free-bk-cho-IM mix REC S MIX 1:40
1,200 8:11 AM 1 x 100 on 1:45 Individual Med.order } 4x REC D IM 1:45
1 x 200 on 3:30 Individual Medley } EN1 S IM 1:45
100 8:33 AM 4 x 25 on 1:00 u/w kick your max! SP3 K CHO 4:00
800 8:38 AM 2 x 400 on 5:00 Free/pad&pv 1/5brs. EN2 P FR 1:15
200 8:49 AM 8 x 25 on :40 dog scull&choice REC D CHO 2:40
1,000 8:56 AM 1 x 100 on 1:40 Butterfly } 1x EN2 P FLY 1:40
1 x 200 on 3:00 Backstroke } EN2 P BK 1:30
1 x 300 on 5:00 Breaststroke } EN2 P BR 1:40
1 x 400 on 5:00 Freestyle } EN2 P FR 1:15
100 9:12 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
800 9:15 AM 8 x 100 on 1:45 100IM,k/IMorder,kdrl EN1 K IM 1:45
800 9:30 AM 4 x 200 on 3:15 board,k/50ez-150fa. EN2 K FR 1:38
400 9:44 AM 4 x 100 on 2:00 form HR160&time up EN2 S FR 2:00
200 9:53 AM 8 x 25 on 2:00 starting/your stk&ch SP3 S STK 8:00
200 10:10 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
10:13 AM Finish time. Total: 6,400 meters. Stress Value = 97
Daily Workout [166] for Sunday, May 17, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
600 4:40 PM 1 x 600 on 9:00 w-up/IM&STK drill&S REC D MIX 1:30
100 4:50 PM 4 x 25 on 2:00 DIVE! max your speed SP3 S STK 8:00
1,500 4:59 PM 10 x 100 on 1:30 turn&bld HR150 } 1x EN2 S STK 1:30
dis/12x100 1:20 HR17 }
10 x 50 on 1:00 stk&turn HR160 } EN2 S STK 2:00
dis/10x75 1:00 des }
100 5:25 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 5:28 PM 10 x 100 on 1:20 Free/dps~bld HR160 } 1x EN2 S FR 1:20
dis/fast HR180 }
10 x 50 on :50 Free/form&fast HR170 } EN2 S FR 1:40
dis/max your speed }
100 5:51 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 5:54 PM 1 x 500 on 8:30 kick drill stk&cho } 1x EN1 D STK 1:42
5 x 100 on 1:30 pull&drill stk&cho. } EN1 P STK 1:30
10 x 50 on :45 form&turn stk&cho. } EN1 S STK 1:30
200 6:19 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
6:23 PM Finish time. Total: 5,600 meters. Stress Value = 87
Daily Workout [167] for Monday, May 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 6:30 PM 1 x 500 on 7:30 choice swim } 1x REC S CHO 1:30
10 x 50 on :55 IM,cho,fr alt } EN1 K MIX 1:50
5 x 100 on 1:30 IM,cho,fr alt } EN1 P MIX 1:30
1 x 500 on 7:30 Individual Medley } EN2 S IM 1:30
100 7:03 PM 4 x 25 on :45 max your choice SP3 S CHO 3:00
300 7:07 PM 6 x 50 on 1:00 swim your choice EN2 S CHO 2:00
100 7:14 PM 1 x 100 on 5:00 Recovery/swim-down REC S CHO 5:00
600 7:20 PM 3 x 200 on 10:00 max your 200speed!! SP2 S IM 5:00
dis/3x400fr max!!
400 7:51 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
1,500 7:59 PM 10 x 50 on 1:00 pull your stk. } 1x EN2 P IM 2:00
dis/10x75fr }
10 x 50 on :50 20drill+30swim bld } EN1 S IM 1:40
10 x 50 on 1:00 Free/swim HR160 } EN2 S FR 2:00
dis/10x75fr }
200 8:29 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
dis/3x500pull 6:30
dis/200rec,to8000m
8:34 PM Finish time. Total: 5,200 meters. Stress Value = 127
Daily Workout [168] for Tuesday, May 19, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
500 6:30 PM 1 x 500 on 7:30 w-up/your choice REC S CHO 1:30
100 6:39 PM 4 x 25 on :45 25max/1H-up,2-4swim SP3 S FR 3:00
2,000 6:43 PM 3 x 50 on 1:00 IMord.1set/k,drill } 4x EN1 D IM 2:00
dis/75fr,15u.wk&60s }
4 x 25 on :40 1,3/u.wk 2,4/H-upk } EN1 K IM 2:40
dis/50fr,pull des. }
3 x 50 on 1:00 stk drill ez-fa 12.5 } EN1 D IM 2:00
1 x 100 on 2:00 swim/form&turn fast } EN1 S IM 2:00
450 7:27 PM 1 x 50 on 1:00 Freestyle/fast } 1x SP1 S FR 2:00
4 x 100 on 1:15 Freestyle } EN2 S FR 1:15
500 7:34 PM 1 x 100 on 2:00 Freestyle/fast } 1x SP1 S FR 2:00
4 x 100 on 1:15 Freestyle } EN2 S FR 1:15
600 7:42 PM 1 x 200 on 3:00 Freestyle/fast } 1x SP1 S FR 1:30
4 x 100 on 1:15 Freestyle } EN2 S FR 1:15
500 7:51 PM 1 x 100 on 2:00 Freestyle/fast } 1x SP1 S FR 2:00
4 x 100 on 1:15 Freestyle } EN2 S FR 1:15
50 7:59 PM 1 x 50 on 1:00 Freestyle/max! SP1 S FR 2:00
100 8:01 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 8:04 PM 5 x 100 on 1:30 Backstroke EN2 P BK 1:30
1,500 8:13 PM 5 x 300 on 3:40 Freestyle/1-5des. EN3 P PAD 1:13
300 8:33 PM 3 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40
dis/&200rec to8,000m
8:39 PM Finish time. Total: 7,100 meters. Stress Value = 216
Daily Workout [169] for Thursday, May 21, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,000 6:45 AM 1 x 500 on 7:30 w-up/your choice } 1x REC S CHO 1:30
5 x 100 on 1:40 drl/100IM&IM order } EN1 D IM 1:40
1,000 7:02 AM 1 x 400 on 6:00 Your Stroke 150-des } 1x EN2 S STK 1:30
1 x 300 on 4:30 Your Stroke } EN2 S STK 1:30
1 x 200 on 3:00 Your Stroke } EN2 S STK 1:30
1 x 100 on 1:30 Your Stroke } EN2 S STK 1:30
100 7:18 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
200 7:21 AM 8 x 25 on 1:00 1,25max/2-4,12.5max SP3 S STK 4:00
300 7:30 AM 6 x 50 on :40 Your Stroke/1-6des EN3 S STK 1:20
100 7:35 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
200 7:38 AM 4 x 50 on :45 Your Stroke/fast! EN3 S STK 1:30
100 7:42 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:45 AM 10 x 100 on 1:20 Free/1-4dps,5bld-up EN2 P FR 1:20
200 8:00 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:03 AM Finish time. Total: 4,200 meters. Stress Value = 91
Daily Workout [170] for Thursday, May 21, 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 7:00 Fr/2fly,2bk/2bk,2br REC S IM 1:45
100 6:52 PM 4 x 25 on 1:00 Your Stroke/25max,sp SP3 S IM 4:00
1,000 6:57 PM 8 x 25 on :35 k-r-l-dps by2t ez-fa } 4x EN1 D IM 2:20
1 x 50 on 1:00 drill&swim by25 } EN1 D IM 2:00
D/20x75,25rl&swm :40 }
400 7:21 PM 8 x 50 on 1:15 turning/12.5~start EN1 S STK 2:30
1,200 7:32 PM 4 x 50 on :45 IM by1t HR 150-160 } 4x EN2 S IM 1:30
1 x 100 on 2:00 Free/ez~forming } EN1 S FR 2:00
D/15x100,3ez-2fa1:20 }
100 7:53 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 7:56 PM 1 x 50 on 1:00 IM order/10fa-40form } 4x EN1 P IM 2:00
1 x 100 on 1:40 your good stk! } EN1 P BK 1:40
1 x 150 on 1:30 Freestyle/140ez-10fa } EN1 P FR 1:00
D/10x200,1-3des 2:40 }
200 8:14 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
&stretch/dis to7000m
8:19 PM Finish time. Total: 5,400 meters. Stress Value = 55
Daily Workout [171] for Friday, May 22, 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 1500 on 25:00 Warm-up/choice REC S CHO 1:40
1,500 6:56 PM 1 x 1500 on 25:00 your choice sets EN1 S CHO 1:40
1,500 7:22 PM 1 x 1500 on 25:00 your choice sets EN2 S CHO 1:40
7:47 PM Finish time. Total: 4,500 meters. Stress Value = 50
Daily Workout [172] for Saturday, May 23, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ====================================== === = === ====
1,000 11:30 AM 1 x 1000 on 15:00 competition"Kinkisc" REC S CHO 1:30
700 11:46 AM 7 x 100 on 1:30 your choice EN1 S CHO 1:30
100 11:58 AM 4 x 25 on 1:00 your choice SP3 S CHO 4:00
100 12:03 PM 1 x 100 on 2:00 Backstroke SP2 S BK 2:00
100 12:06 PM 1 x 100 on 2:00 Freestyle/reray SP2 S FR 2:00
1,000 12:09 PM 1 x 1000 on 15:00 Recovery/swim-down REC S CHO 1:30
12:24 PM Finish time. Total: 3,000 meters. Stress Value = 34
Daily Workout [173] for Sunday, May 24, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ==================================== === = === ====
1,000 9:00 AM 1 x 1000 on 18:00 W-UP/"KINKI SC" REC S CHO 1:48
1,000 9:19 AM 1 x 1000 on 18:00 your choice EN1 S CHO 1:48
200 9:38 AM 1 x 200 on 5:00 Individual Medley SP2 S IM 2:30
200 9:44 AM 1 x 200 on 5:00 Backstroke SP2 S BK 2:30
100 9:50 AM 1 x 100 on 3:00 Freestyle SP2 S FR 3:00
500 9:54 AM 1 x 500 on 10:00 Recovery/swim-down REC S CHO 2:00
10:04 AM Finish time. Total: 3,000 meters. Stress Value = 66
Daily Workout [174] for Tuesday, May 26, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================= === = === ====
4,000 6:30 PM 1 x 4000 on 60:00 your choice REC S CHO 1:30
7:30 PM Finish time. Total: 4,000 meters. Stress Value = 0
Daily Workout [175] for Wednesday, May 27, 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 W-UP/your choice REC S CHO 2:00
1,000 7:31 PM 1 x 100 on 2:00 Individual Med/k,drl } 4x EN1 K IM 2:00
3 x 50 on :50 Freestyle/board kick } EN1 K FR 1:40
100 7:50 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 7:53 PM 8 x 25 on :30 1,fly-des/2,fr-dps } 1x EN1 P FLY 2:00
4 x 50 on :45 Backstroke } EN1 P BK 1:30
2 x 100 on 1:45 Breast/100ez-100bld } EN1 P BR 1:45
2 x 200 on 3:00 Freestyle/spd-ply } EN1 P FR 1:30
100 8:11 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,000 8:14 PM 1 x 200 on 3:00 Individual Med/25e-f } 2x EN1 S IM 1:30
3 x 100 on 1:30 Freestyle/1-4des } EN2 S FR 1:30
300 8:30 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:35 PM Finish time. Total: 6,500 meters. Stress Value = 40
Daily Workout [176] for Thursday, May 28, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================= === = === ====
1,000 6:45 AM 1 x 400 on 6:30 choice } 1x REC S CHO 1:38
1 x 200 on 3:30 Backstroke } REC S BK 1:45
1 x 300 on 4:30 Freestyle } REC S FR 1:30
1 x 100 on 2:00 Individual Medley } REC S IM 2:00
800 7:03 AM 4 x 200 on 3:30 IM ord.150k,drl-50fa EN1 K IM 1:45
800 7:18 AM 4 x 50 on 1:00 Breaststroke/drl } 4x REC D BR 2:00
400 7:35 AM 8 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
7:43 AM Finish time. Total: 3,000 meters. Stress Value = 9
Daily Workout [177] for Thursday, May 28, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
500 6:30 PM 1 x 500 on 8:00 w-up/your choice REC S CHO 1:36
500 6:39 PM 5 x 100 on 1:40 IM ord.75drl-25swm EN1 D IM 1:40
1,000 6:49 PM 10 x 100 on 1:30 3fr,bld-1bk,form alt EN1 S FRB 1:30
100 7:05 PM 4 x 25 on 1:00 back,u/w 15sec~des } 1x SP3 K BK 4:00
100 7:10 PM 4 x 25 on :45 ez,swm-dash kick alt SP3 K BK 3:00
400 7:14 PM 1 x 400 on 7:00 Backstroke/drl&swm EN1 S BK 1:45
1,000 7:22 PM 1 x 400 on 7:00 Breaststroke/drl&swm } 1x EN1 S BR 1:45
6 x 100 on 1:40 Breast/dps~bld up } EN2 S BR 1:40
100 7:40 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,800 7:43 PM 3 x 100 on 1:15 Freestyle/descend. } 2x EN3 P FR 1:15
3 x 200 on 3:00 Freestyle/speed ply } EN2 S FR 1:30
400 8:10 PM 8 x 50 on 1:00 forming your choice REC S CHO 2:00
200 8:19 PM 1 x 200 on 3:00 swim-down&stretch REC S CHO 1:30
8:22 PM Finish time. Total: 6,100 meters. Stress Value = 113
Daily Workout [178] for Friday, May 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 6:30 PM 2 x 200 on 3:00 W-UP your choice } 2x REC S CHO 1:30
1 x 100 on 1:45 Individual Med.drl } REC D IM 1:45
1,000 6:47 PM 5 x 200 on 3:30 IM/speed play EN1 S IM 1:45
100 7:06 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
150 7:09 PM 6 x 25 on :45 1,u/w-k 2,10mSWM max SP3 S FLY 3:00
50 7:15 PM 2 x 25 on 2:00 Butterfly/DIVE max SP3 S FLY 8:00
100 7:20 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
500 7:23 PM 10 x 50 on 1:00 Free/1t-drl,1t-sub EN2 S FR 2:00
500 7:34 PM 10 x 50 on 1:15 Freestyle/faaast! SP1 S FR 2:30
400 7:48 PM 4 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30
500 7:55 PM 1 x 500 on 7:30 Free/form&stk EN1 P FR 1:30
500 8:04 PM 1 x 500 on 8:00 kick free&your cho. EN1 K FR 1:36
100 8:13 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 8:16 PM 24 x 50 on :45 Freestyle/2ez-4fa EN2 S FR 1:30
/3ez-3fa/4ez-2fa
/5ez-1fa 30"~set des
300 8:35 PM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40
8:40 PM Finish time. Total: 6,400 meters. Stress Value = 112
Daily Workout [179] for Sunday, May 31, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
400 8:00 AM 1 x 400 on 7:00 w-up/your choice REC S CHO 1:45
800 8:08 AM 6 x 25 on :35 IM order by1set drl } 4x REC D IM 2:20
1 x 50 on 1:30 IM order by1set swm } REC S IM 3:00
400 8:29 AM 8 x 50 on 1:20 Backstroke/1-3 form EN1 S BK 2:40
/4 start,turn,finish
50 8:41 AM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
1,000 8:44 AM 4 x 50 on :45 Freestyle/1-4 des } 4x REC S FR 1:30
1 x 25 on :45 Free/ez-form } REC S FR 3:00
1 x 25 on :45 Free/drl your choice } REC D FR 3:00
50 9:03 AM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
100 9:06 AM 4 x 25 on 2:00 Individual Med.dive! SP3 S IM 8:00
200 9:15 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
9:18 AM Finish time. Total: 3,000 meters. Stress Value = 9
Daily Workout [180] for Sunday, May 31, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
400 4:40 PM 1 x 400 on 7:00 w-up/your choice REC S CHO 1:45
800 4:48 PM 1 x 100 on 1:45 Free/drl your choice } 4x REC D FR 1:45
4 x 25 on :30 Free/12stk,dps~sub } REC D FR 2:00
200 5:04 PM 8 x 25 on :40 Butterfly EN1 S FLY 2:40
300 5:11 PM 6 x 50 on 1:00 Backstroke EN1 S BK 2:00
300 5:18 PM 3 x 100 on 2:00 Breaststroke EN1 S BR 2:00
300 5:25 PM 1 x 300 on 4:00 Freestyle/speed play EN1 S FR 1:20
500 5:30 PM 10 x 50 on 1:00 Back/form,3xstep fa. EN2 S BK 2:00
200 5:41 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
5:45 PM Finish time. Total: 3,000 meters. Stress Value = 23