Energy Analysis - Yardage Totals Total Meters Every 7 days for Senior IM'ers Group [1,7] Tuesday 09/01/1998 through Wednesday 09/30/1998 Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (7) SP3 % ======== ========== ========== ========== ========== ========== ========== 09/01/1998 9,400 22 17,750 42 9,800 23 3,200 8 1,000 2 950 2 09/08/1998 2,450 49 2,100 42 0 0 200 4 0 0 250 5 09/15/1998 0 0 0 0 0 0 0 0 0 0 0 0 09/22/1998 0 0 0 0 0 0 0 0 0 0 0 0 09/29/1998 0 0 0 0 0 0 0 0 0 0 0 0 Total 11,850 25 19,850 42 9,800 21 3,400 7 1,000 2 1,200 3 Average 2,370 3,970 1,960 680 200 240 Cyc Date Total ======== ========= 09/01/1998 42,100 09/08/1998 5,000 09/15/1998 0 09/22/1998 0 09/29/1998 0 Total 47,100 Average 9,420
0ffのようですね。
Daily Workout [221] for Tuesday, September 1, 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 7:00 W-up REC S CHO 1:24 2,000 6:38 PM 5 x 100 on 1:30 Fin drill, } 1x EN1 D FIN 1:30 5 x 200 on 3:00 25u/w k&175your stk } EN1 K STK 1:30 1 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00 9 x 50 on :50 Kick&Swim Br or Fr } EN1 S BR 1:40 100 7:10 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 3,300 7:13 PM 8 x 50 on :50 Backstroke } 1x REC S BK 1:40 1 x 600 on 9:00 Individual Medley } REC S IM 1:30 4 x 100 on 1:30 Freestyle } REC S FR 1:30 6 x 50 on :45 Backstroke } EN1 S BK 1:30 1 x 500 on 7:10 Individual Medley } EN1 S IM 1:26 3 x 100 on 1:20 Freestyle } EN1 S FR 1:20 4 x 50 on :40 Backstroke } EN2 S BK 1:20 1 x 400 on 5:30 Individual Medley } EN2 S IM 1:23 2 x 100 on 1:15 Freestyle } EN2 S FR 1:15 100 8:03 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,600 8:06 PM 4 x 400 on 6:00 STK-IM-STK-FR by1t EN1 P MIX 1:30 200 8:31 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 8:34 PM Finish time. Total: 7,800 meters. Stress Value = 69 Daily Workout [222] for Wednesday, September 2, 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 7:00 W-up/choice REC S CHO 1:24 2,000 6:38 PM 10 x 50 on :45 Backstroke 3.6.9fast } 2x EN1 P BK 1:30 5 x 100 on 1:15 Freestyle 1-5des } EN2 P FR 1:15 1,800 7:07 PM 1 x 100 on 1:30 Individual Medrill, } 3x EN1 D FIN 1:30 2 x 200 on 2:45 Kick your stk/bld-up } EN2 K FIN 1:23 1 x 100 on 1:30 Drill your stk } REC D FIN 1:30 100 7:34 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,900 7:37 PM 8 x 25 on :20 Your Stroke } 1x EN3 S STK 1:20 8 x 50 on :45 Butterfly 1drl-3swm } EN2 S FLY 1:30 6 x 100 on 1:20 bk-fr50,fr-bk50,bk } EN2 S BK 1:20 4 x 200 on 3:00 100br-100fr/1-4des } EN2 S BR 1:30 3 x 300 on 3:45 Freestyle } EN2 S FR 1:15 300 8:18 PM 3 x 100 on 1:45 Recovery/swim-down REC S CHO 1:45 100 8:25 PM 4 x 25 on :45 Individual Medley SP1 S IM 3:00 300 8:29 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:34 PM Finish time. Total: 8,000 meters. Stress Value = 144 Daily Workout [223] for Thursday, September 3, 1998 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================== === = === ==== 2,000 5:20 PM 1 x 500 on 7:30 Warm-up/choice } 1x REC S CHO 1:30 5 x 100 on 1:30 Pull/1,3,5cho-2,4IM } EN1 P MIX 1:30 10 x 50 on :55 Kick/choice } EN1 K CHO 1:50 1 x 500 on 7:30 Individual Medley } EN1 S IM 1:30 200 5:53 PM 4 x 50 on 1:30 Sprint&ez swim SP3 S STK 3:00 100 6:00 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 500 6:03 PM 10 x 50 on 1:00 Your Stroke/fast SP1 S STK 2:00 1,000 6:14 PM 1 x 50 on :45 Your Stroke/fast } 4x SP1 S IM 1:30 1 x 100 on 1:30 Your Stroke/ez } EN1 S IM 1:30 1 x 100 on 2:00 Your Stroke/fast } EN3 S IM 2:00 1,500 6:32 PM 15 x 100 on 1:20 Freestyle/1-6des EN3 S FR 1:20 7-11des,12-15des 100 6:53 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 800 6:56 PM 4 x 200 on 3:00 Pull/Stk 1-3des,4drl EN1 P STK 1:30 500 7:09 PM 10 x 50 on 1:00 1-4kick&drl,5swim EN1 D STK 2:00 300 7:20 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 7:25 PM Finish time. Total: 7,000 meters. Stress Value = 231 Daily Workout [224] for Friday, September 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 5:15 PM 4 x 250 on 4:00 200choice-50IM ord. REC S MIX 1:36 500 5:32 PM 1 x 100 on 2:00 Your Stroke/turn fa. } 2x SP3 S STK 2:00 3 x 50 on 1:30 2start,1finish fast } SP3 S STK 3:00 100 5:46 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 200 5:49 PM 4 x 50 on :45 Stk/3foot-1hand PACE SP1 S STK 1:30 1,000 5:53 PM 3 x 100 on 1:30 IM order or stk 150 } 2x EN2 S IM 1:30 1 x 200 on 3:00 Freestyle HR160 } EN2 S FR 1:30 300 6:09 PM 3 x 100 on 2:00 Stk/HR160-170-180des EN3 S STK 2:00 1,200 6:16 PM 3 x 100 on 1:30 Your Stroke/form } 3x EN2 S STK 1:30 1 x 100 on 1:30 Freestyle/ez } REC S FR 1:30 400 6:35 PM 4 x 100 on 1:30 IM order or stk PACE EN3 S IM 1:30 100 6:42 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 400 6:45 PM 1 x 400 on 6:00 Pull &stk drill EN1 P CHO 1:30 400 6:52 PM 1 x 400 on 7:00 Kick &kick drill EN1 K CHO 1:45 800 7:00 PM 8 x 100 on 1:30 Freestyle/speed play EN1 S FR 1:30 200 7:13 PM 1 x 200 on 2:00 Recovery/swim-down REC S CHO 1:00 7:15 PM Finish time. Total: 6,600 meters. Stress Value = 145 Daily Workout [225] for Sunday, September 6, 1998 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ==================================== === = === ==== 4,000 8:00 AM 1 x 4000 on 60:00 Recovery/swim-down EN1 S CHO 1:30 9:00 AM Finish time. Total: 4,000 meters. Stress Value = 44 Daily Workout [226] for Sunday, September 6, 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 3 x 200 on 3:30 Warm-up REC S CHO 1:45 800 4:52 PM 8 x 100 on 1:30 Freestyle EN2 S FR 1:30 1,000 5:05 PM 20 x 50 on 1:00 Individual Medley EN2 S IM 2:00 300 5:26 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 5:31 PM Finish time. Total: 2,700 meters. Stress Value = 40 Daily Workout [227] for Monday, September 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 15:00 Warm-up REC S CHO 1:30 1,000 6:46 PM 1 x 50 on 1:00 kick drill } 4x EN1 K IM 2:00 8 x 25 on :30 drl/position,st-line } EN1 D IM 2:00 stk,&good swm by2t } 200 7:07 PM 4 x 50 on 1:00 your choice SP3 S CHO 2:00 400 7:12 PM 8 x 50 on :50 Individual Medley EN3 S IM 1:40 400 your PACE 400 7:20 PM 4 x 100 on 1:45 Recovery/swim-down REC S CHO 1:45 1,000 7:28 PM 10 x 100 on 1:30 IM+fr50,100Bkbld alt EN1 P MIX 1:30 1,000 7:44 PM 5 x 200 on 3:30 1,3,5BK 2,4BR K&Kdrl EN1 K MIX 1:45 400 8:03 PM 8 x 50 on :50 HR160&time up/STK EN2 S STK 1:40 150 8:11 PM 1 x 150 on 3:00 Recovery/swim-down REC S CHO 2:00 50 8:15 PM 2 x 25 on 2:00 MAX your choice SP3 S CHO 8:00 400 8:20 PM 8 x 50 on :45 Free/swim down REC S FR 1:30 8:26 PM Finish time. Total: 6,000 meters. Stress Value = 79 Daily Workout [228] for Tuesday, September 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 6:30 PM 1 x 400 on 6:00 Warm-up } 1x REC S CHO 1:30 3 x 200 on 3:00 Bk-IM-Bk 1t } REC S MIX 1:30 1,000 6:46 PM 1 x 150 on 2:30 Drill IM order 1set } 4x REC D IM 1:40 4 x 25 on :30 DPS/stream-line } EN1 S IM 2:00 200 7:05 PM 4 x 50 on 1:00 your choice SP3 S CHO 2:00 200 7:10 PM 8 x 25 on :30 200PACE/forming EN3 S STK 2:00 400 7:15 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 500 7:23 PM 10 x 50 on :45 Your Stroke/ez-form EN1 S STK 1:30 1,000 7:32 PM 10 x 100 on 1:30 1-5des/HR120-160alt EN1 S FR 1:30 150 7:48 PM 1 x 150 on 4:00 Recovery/swim-down REC S CHO 2:40 50 7:53 PM 1 x 50 on 2:00 DIVE! max your cho, SP3 S CHO 4:00 200 7:56 PM 8 x 25 on :30 Ez-form EN1 S CHO 2:00 300 8:01 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:06 PM Finish time. Total: 5,000 meters. Stress Value = 47 '98 nov