Energy Analysis - Yardage Totals Total Meters Every 7 days for Senior IM'ers Group [1,7] Monday 03/01/1999 through Wednesday 03/31/1999 Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 % ======== ========== ========== ========== ========== ========== ========== 03/01/1999 12,300 32 14,550 38 5,900 15 1,800 5 2,750 7 0 0 03/08/1999 12,300 33 15,500 42 5,800 16 0 0 1,000 3 1,300 3 03/15/1999 14,825 48 10,300 33 1,700 5 1,000 3 600 2 925 3 03/22/1999 5,400 42 5,900 45 1,600 12 0 0 0 0 0 0 03/29/1999 0 0 0 0 0 0 0 0 0 0 0 0 Total 44,825 37 46,250 39 15,000 13 2,800 2 4,350 4 2,225 2 Average 8,965 9,250 3,000 560 870 445 Cyc Date (7) SP3 % Total ======== ========== ========= 03/01/1999 1,200 3 38,500 03/08/1999 1,400 4 37,300 03/15/1999 1,650 5 31,000 03/22/1999 100 1 13,000 03/29/1999 0 0 0 Total 4,350 4 119,800 Average 870 23,960
Daily Workout [342] for Tuesday, March 2, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================= === = === ==== 1,000 6:05 PM 1 x 1000 on 14:00 w-up REC S CHO 1:24 1,350 6:20 PM 3 x 100 on 1:30 choice } 3x REC S CHO 1:30 1 x 150 on 2:30 50bk-100IM drill } EN1 S IM 1:40 1,000 6:42 PM 10 x 100 on 1:25 Free1:20-Bk1:30 alt EN1 S FRB 1:25 3,000 6:58 PM 4 x 100 on 1:30 Free } 3x REC S FR 1:30 3 x 100 on 1:20 Free } EN1 S FR 1:20 2 x 100 on 1:10 Free } EN2 S FR 1:10 1 x 100 on 1:05 Free } EN3 S FR 1:05 50 7:40 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 2,000 7:42 PM 10 x 200 on 2:30 Free PAD-PV 1/5brs EN2 P FR 1:15 1,000 8:08 PM 1 x 1000 on 14:00 Kick neg by200 Fins EN1 K FR 1:24 600 8:23 PM 12 x 50 on :45 Recovery/swim-down REC S CHO 1:30 8:32 PM Finish time. Total: 10,000 meters. Stress Value = 114 Daily Workout [341] for Tuesday, March 2, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================= === = === ==== 1,350 6:15 PM 3 x 100 on 1:30 choice } 3x REC S CHO 1:30 1 x 150 on 2:30 50bk-100IM drill } EN1 D IM 1:40 1,000 6:37 PM 10 x 100 on 1:25 Free1:20-Bk1:30 alt EN1 S FRB 1:25 50 6:53 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 500 6:55 PM 10 x 50 on :50 Butterfly&choice EN1 P FLY 1:40 500 7:05 PM 10 x 50 on :55 Butterfly kick&drill REC K FLY 1:50 200 7:16 PM 8 x 25 on :45 1-3,3stkSP3/4x25sp SP3 S FLY 3:00 100 7:23 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 500 7:26 PM 10 x 50 on :45 Backstroke EN1 S BK 1:30 500 7:35 PM 10 x 50 on :50 Breaststroke EN1 S BR 1:40 500 7:45 PM 10 x 50 on :40 Free EN1 S FR 1:20 1,000 7:53 PM 1 x 1000 on 15:00 pull/choice EN1 S CHO 1:30 500 8:09 PM 1 x 500 on 10:00 Breaststroke&choice EN1 S CHO 2:00 300 8:20 PM 3 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 8:26 PM Finish time. Total: 7,000 meters. Stress Value = 63 Daily Workout [344] for Wednesday, March 3, 1999 Senior Distance Group [1,3] 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 w-up REC S CHO 1:24 100 6:45 PM 4 x 25 on :45 Free dash no-brs SP3 S FR 3:00 1,800 6:49 PM 1 x 100 on 1:30 Individual Medley } 3x EN1 S IM 1:30 1 x 200 on 2:45 Free-bk mix } EN1 S FRB 1:23 3 x 100 on 1:10 Free fast!! } EN3 S FR 1:10 1,000 7:14 PM 1 x 1000 on 17:00 Free kick neg200 EN2 K FR 1:42 100 7:32 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 800 7:35 PM 16 x 50 on :35 Free EN3 S FR 1:10 100 7:46 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,600 7:49 PM 4 x 400 on 5:45 Individual MedleyDES EN2 S IM 1:26 500 8:13 PM 10 x 50 on :45 Recovery/swim-down REC S CHO 1:30 8:21 PM Finish time. Total: 7,000 meters. Stress Value = 184 Daily Workout [343] for Wednesday, March 3, 1999 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 w-up REC S CHO 1:24 100 6:45 PM 4 x 25 on :45 Your Stroke dash swm SP3 S STK 3:00 1,800 6:49 PM 1 x 100 on 1:30 Individual Medley } 3x EN1 S IM 1:30 1 x 200 on 2:45 Free-Bk mix } EN2 S FRB 1:23 3 x 100 on 1:10 Free 1-3des } EN3 S FR 1:10 1,000 7:14 PM 1 x 1000 on 17:00 kick/free neg200 EN2 K FR 1:42 100 7:32 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 400 7:35 PM 16 x 25 on :35 Stk/krls by4t3e-1fa EN1 D STK 2:20 800 7:46 PM 16 x 50 on :45 Your Stroke/1-4des EN1 P STK 1:30 1,000 7:59 PM 5 x 200 on 3:00 Your Stroke/spd ply EN2 S STK 1:30 300 8:15 PM 6 x 50 on 1:00 drl&rec down REC D CHO 2:00 8:21 PM Finish time. Total: 6,500 meters. Stress Value = 138 Daily Workout [346] for Thursday, March 4, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================ === = === ==== 1,000 6:00 PM 1 x 1000 on 14:00 w-up REC S CHO 1:24 1,000 6:15 PM 10 x 100 on 1:30 w-up/2IM-1cho REC S IM 1:30 300 6:31 PM 12 x 25 on :40 Im/1dashK 2drl 3sp3 SP3 D IM 2:40 500 6:40 PM 5 x 100 on 1:10 Free EN3 S FR 1:10 400 6:47 PM 4 x 100 on 1:08 Free EN3 S FR 1:08 300 6:53 PM 3 x 100 on 1:06 Free EN3 S FR 1:06 200 6:58 PM 2 x 100 on 1:04 Free EN3 S FR 1:04 100 7:02 PM 1 x 100 on 1:02 Free SP1 S FR 1:02 500 7:05 PM 1 x 500 on 5:30 Free EN3 S FR 1:06 100 7:12 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 800 7:15 PM 16 x 50 on 1:00 Free/kick fast!ON B EN3 K FR 2:00 100 7:32 PM 1 x 100 on 2:00 Recovery/kick drill REC D CHO 2:00 2,400 7:35 PM 1 x 200 on 3:00 Butterfly 1/3brs } 3x EN1 P FLY 1:30 6 x 100 on 1:15 Free/4,5,6,7,8,9brs } EN2 P FR 1:15 by1t } 1,200 8:08 PM 3 x 400 on 6:00 Individual Medley EN1 S IM 1:30 200 8:27 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 8:30 PM Finish time. Total: 9,100 meters. Stress Value = 260 Daily Workout [345] for Thursday, March 4, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================== === = === ==== 1,000 6:15 PM 10 x 100 on 1:30 w-up/3xIM REC S CHO 1:30 300 6:31 PM 12 x 25 on :40 IM/by3t,1dashK 2dril SP3 D IM 2:40 3Swm12.5SP3 alt 500 6:40 PM 1 x 500 on 8:30 Kick fins on/cho EN1 K CHO 1:42 500 6:50 PM 10 x 50 on 1:00 Kick br/3xkick drl EN1 K BR 2:00 1,200 7:01 PM 12 x 100 on 1:30 100br/50br-fr/100fr EN1 P BR 1:30 100 7:20 PM 4 x 25 on :30 Breaststroke/scull REC D BR 2:00 750 7:23 PM 15 x 50 on 1:00 Br/5fa-4ez-3fa-2ez-1 SP1 S BR 2:00 fast/35"0 150 7:39 PM 1 x 150 on 3:00 Recovery/swim-down REC S CHO 2:00 1,000 7:43 PM 1 x 100 on 1:30 Individual Medley } 1x EN1 S IM 1:30 1 x 200 on 2:50 Individual Medley } EN1 S IM 1:25 1 x 300 on 4:00 Individual Medley } EN2 S IM 1:20 1 x 400 on 5:00 Individual Medley } EN3 S IM 1:15 100 7:58 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,200 8:01 PM 12 x 100 on 1:30 Free/HR150 EN1 S FR 1:30 200 8:20 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 8:23 PM Finish time. Total: 7,000 meters. Stress Value = 153 Daily Workout [348] for Friday, March 5, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ===================================== === = === ==== 2,000 6:30 PM 1 x 2000 on 35:00 w-up EN1 S CHO 1:45 2,000 7:06 PM 20 x 100 on 2:00 Free/hard!! SP1 S FR 2:00 100 7:47 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 400 7:50 PM 8 x 50 on 2:00 Long Tube/1:30swim EN2 D SUR 4:00 :30rest 2,000 8:07 PM 1 x 2000 on 25:00 Free/hypo3.5.7.9by EN1 S FR 1:15 500m 200 8:33 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 8:36 PM Finish time. Total: 6,700 meters. Stress Value = 229 Daily Workout [347] for Friday, March 5, 1999 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 2000 on 35:00 w-up REC S CHO 1:45 2,000 7:06 PM 20 x 100 on 2:00 Free/hard!! SP1 S FR 2:00 400 7:47 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40 500 7:55 PM 1 x 500 on 10:00 IM kick&drill cho REC K IM 2:00 600 8:06 PM 12 x 50 on :50 IM forming EN1 S IM 1:40 100 8:17 PM 4 x 25 on 2:00 Long Tube SP3 IMorBK SP3 S IM 8:00 400 8:26 PM 4 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30 8:32 PM Finish time. Total: 6,000 meters. Stress Value = 187 Daily Workout [350] for Sunday, March 7, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================= === = === ==== 1,000 6:10 AM 1 x 1000 on 15:00 4cho3fr2bk1br x100 REC S MIX 1:30 1,000 6:26 AM 10 x 100 on 1:20 25fly-75fr EN2 S FR 1:20 1,000 6:41 AM 5 x 200 on 3:30 Free des EN1 K FR 1:45 1,000 7:00 AM 20 x 50 on :50 10kick-15swm alt EN1 D FLY 1:40 2,000 7:18 AM 4 x 500 on 5:00 des,1/5~1/8brs by1t EN2 P FR 1:00 100 7:39 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 300 7:42 AM 1 x 300 on 5:00 drill/free REC D FR 1:40 400 7:48 AM 16 x 25 on :20 7fast-1ez EN3 S FR 1:20 2,000 7:55 AM 1 x 2000 on 30:00 neg,1/5~1/8brs by500 EN1 S FR 1:30 200 8:26 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 8:29 AM Finish time. Total: 9,000 meters. Stress Value = 136 Daily Workout [352] for Sunday, March 7, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================= === = === ==== 2,000 4:30 PM 1 x 2000 on 30:00 Free HR140 EN1 S FR 1:30 1,000 5:01 PM 1 x 1000 on 15:00 Free HR160 EN2 S FR 1:30 500 5:17 PM 1 x 500 on 7:30 Free HR180 EN3 S FR 1:30 500 5:26 PM 5 x 100 on 1:40 IM drill REC D IM 1:40 2,000 5:36 PM 10 x 200 on 3:00 IM des4-3-2-1 EN2 S IM 1:30 100 6:07 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,500 6:10 PM 3 x 500 on 7:30 Fins on cho-side-onB EN1 K MIX 1:30 300 6:34 PM 3 x 100 on 3:00 Free des to max! SP1 S FR 3:00 200 6:44 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 6:48 PM Finish time. Total: 8,100 meters. Stress Value = 164 Daily Workout [349] for Sunday, March 7, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================= === = === ==== 1,000 6:10 AM 1 x 1000 on 15:00 4cho-3fr-2bk-1brx100 REC S MIX 1:30 1,000 6:26 AM 10 x 100 on 1:20 Free EN1 S FR 1:20 500 6:41 AM 10 x 50 on :55 drill/fly REC D FLY 1:50 200 6:52 AM 8 x 25 on 1:00 U.Wk-15mSP swim alt SP3 D FLY 4:00 300 7:01 AM 6 x 50 on 1:30 IM/3point Sp3 SP3 S IM 3:00 100 7:11 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 800 7:14 AM 4 x 200 on 3:30 IM order 100ez-fast EN2 K IM 1:45 800 7:29 AM 8 x 100 on 1:30 Fly1/2b-free1/7brs EN1 P FLY 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 1 x 1000 on 15:00 Indivi Med.neg by200 EN2 S IM 1:30 200 8:01 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 8:04 AM Finish time. Total: 6,000 meters. Stress Value = 81 Daily Workout [351] for Sunday, March 7, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,000 4:30 PM 1 x 1000 on 15:00 2cho-4fr-1fly-3Im REC S MIX 1:30 200 4:46 PM 8 x 25 on :45 U,W swim EN3 D BR 3:00 100 4:53 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 4:56 PM 4 x 50 on 1:00 Gk br des } 2x EN1 K BR 2:00 3 x 100 on 1:45 br kick on board } EN1 K BR 1:45 1,000 5:16 PM 1 x 1000 on 15:00 75br-25fr/50ez-fast EN1 P BR 1:30 100 5:32 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 600 5:35 PM 4 x 25 on :20 br swim des } 3x EN3 S BR 1:20 1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00 1,200 5:46 PM 4 x 300 on 4:30 Fly-bk-br,bk-br-fr EN2 S IM 1:30 br-fr,IM by1t 500 6:05 PM 10 x 50 on 1:00 drill choice REC D CHO 2:00 300 6:16 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 6:21 PM Finish time. Total: 6,000 meters. Stress Value = 81 Daily Workout [354] for Monday, March 8, 1999 Senior Distance Group [1,3] 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 500S-300drl-200kick EN1 S MIX 1:30 1,000 6:46 PM 1 x 100 on 1:30 Butterfly } 1x EN1 S FLY 1:30 1 x 200 on 3:00 Backstroke } EN1 S BK 1:30 1 x 300 on 4:30 Breaststroke } EN1 S BR 1:30 1 x 400 on 6:00 Free } EN2 S FR 1:30 900 7:02 PM 4 x 50 on 1:00 1/1~1/3brs 4ez } 3x EN3 S FLY 2:00 1 x 100 on 2:00 25UWkick&swim fast } EN2 S FLY 2:00 100 7:21 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 3,000 7:24 PM 1 x 100 on 1:30 1.3setfly/2setIM } 3x EN2 S IM 1:30 1 x 200 on 3:00 Bk/IM } EN2 S IM 1:30 1 x 300 on 4:30 Br/IM } EN2 S IM 1:30 1 x 400 on 6:00 Free/IM } EN2 S IM 1:30 100 8:10 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 500 8:13 PM 10 x 50 on :45 Fly,1/2brs,3.6.9fast EN2 S FLY 1:30 1,000 8:22 PM 6 x 50 on :50 Free 1-5fast 6K&s ez } 2x EN2 K FR 1:40 1 x 200 on 4:00 Free GK 3/25brs } EN2 K FR 2:00 100 8:41 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 300 8:44 PM 3 x 100 on 2:00 form/dps 10stk/25m REC S FR 2:00 8:50 PM Finish time. Total: 8,000 meters. Stress Value = 172 Daily Workout [353] for Monday, March 8, 1999 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 PM 1 x 1000 on 15:00 500s-300drl-200kick REC D CHO 1:30 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 } EN1 S BK 1:30 1 x 300 on 4:30 Breaststroke } EN1 S BR 1:30 1 x 400 on 6:00 Free } EN2 S FR 1:30 450 6:32 PM 4 x 25 on 1:00 UW,k&s,swm/sp3 4xez } 3x SP3 S FLY 4:00 1 x 50 on 2:00 Butterfly fast!! } SP3 S FLY 4:00 200 6:51 PM 1 x 200 on 4:00 drill&swim REC D CHO 2:00 2,000 6:56 PM 1 x 50 on :45 1.3set bk/2.4set fly } 4x EN2 S IM 1:30 1 x 100 on 1:30 IM/Bk } EN2 S IM 1:30 1 x 150 on 2:15 Bk/Br } EN2 S IM 1:30 1 x 200 on 3:00 IM/fr } EN2 S IM 1:30 100 7:27 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 500 7:30 PM 10 x 50 on 1:00 choice&scull REC P CHO 2:00 500 7:41 PM 10 x 50 on 1:00 cho&UW kick EN1 K CHO 2:00 250 7:52 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36 7:56 PM Finish time. Total: 6,000 meters. Stress Value = 85 Daily Workout [356] for Tuesday, March 9, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================= === = === ==== 2,000 6:00 PM 1 x 2000 on 40:00 Free training EN1 S CHO 2:00 2,000 6:41 PM 40 x 50 on :45 Free HARD!!!!!!!!!!! EN3 S FR 1:30 600 7:12 PM 3 x 200 on 3:00 choice REC S CHO 1:30 600 7:22 PM 12 x 50 on :45 fr&bk REC S FRB 1:30 500 7:32 PM 1 x 500 on 7:00 Hypo or DPS or SP EN1 P CHO 1:24 500 7:40 PM 1 x 500 on 7:00 drill with fins on REC D CHO 1:24 7:48 PM 2:00 Rest L :00 500 7:50 PM 5 x 100 on 1:12 Free EN2 S FR 1:12 400 7:57 PM 4 x 100 on 1:10 Free EN2 S FR 1:10 300 8:03 PM 3 x 100 on 1:07 Free EN3 S FR 1:07 200 8:08 PM 2 x 100 on 1:05 Free EN3 S FR 1:05 100 8:12 PM 1 x 100 on 1:02 Free SP1 S FR 1:02 100 8:15 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 100 8:18 PM 4 x 25 on :40 dps&sub EN2 D FR 2:40 300 8:22 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:27 PM Finish time. Total: 8,200 meters. Stress Value = 223 Daily Workout [355] for Tuesday, March 9, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================= === = === ==== 2,000 6:00 PM 1 x 2000 on 40:00 Free Training EN1 S CHO 2:00 1,000 6:41 PM 20 x 50 on 1:30 IM orderby5t HARD!!! SP1 S IM 3:00 600 7:12 PM 3 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 600 7:22 PM 12 x 50 on 1:00 IM drill&swim REC D IM 2:00 400 7:35 PM 8 x 50 on 1:00 BR form&ez EN1 S BR 2:00 7:44 PM 10:00 rest L :00 200 7:54 PM 1 x 200 on 5:00 BR dive Max !!! SP2 S BR 2:30 400 8:00 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40 8:07 PM Finish time. Total: 5,200 meters. Stress Value = 136 Daily Workout [358] for Wednesday, March 10, 1999 Senior Distance Group [1,3] 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 w-up REC S CHO 1:24 1,500 6:45 PM 4 x 100 on 1:20 Free dps&3/25brs } 3x EN1 P FR 1:20 4 x 25 on :30 Free No brs&fast } EN3 P FR 2:00 1,500 7:08 PM 1 x 500 on 8:00 kick drill/fins on } 1x EN1 D CHO 1:36 10 x 100 on 1:45 Board kick des by2t } EN2 K FR 1:45 100 7:35 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 3,000 7:38 PM 1 x 100 on 1:30 Individual Medley } 3x EN1 S IM 1:30 1 x 200 on 3:00 100fly-100bk } EN1 S IM 1:30 1 x 300 on 4:30 100bk-100br-100fr } EN1 S IM 1:30 1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30 500 8:24 PM 10 x 50 on :45 3krls-3dps-4recovery REC D FR 1:30 8:32 PM Finish time. Total: 7,600 meters. Stress Value = 94 Daily Workout [357] for Wednesday, March 10, 1999 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 w-up REC S CHO 1:24 1,500 6:45 PM 4 x 100 on 1:20 Free des. } 3x EN2 P FR 1:20 4 x 25 on :30 Individual Medley } EN1 P IM 2:00 1,500 7:08 PM 1 x 500 on 8:00 kick drill/fins on } 1x EN1 D CHO 1:36 10 x 100 on 1:45 kick/IM&BK kick } EN1 K IM 1:45 100 7:35 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 200 7:38 PM 8 x 25 on :45 UW kick/pitch up swm SP3 S BK 3:00 300 7:45 PM 6 x 50 on 1:30 IM&BK turn dash&ez SP3 S IM 3:00 100 7:55 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,100 7:58 PM 4 x 25 on :25 Backstroke } 3x EN1 S BK 1:40 4 x 50 on :45 Individual Medley } EN1 S IM 1:30 4 x 100 on 1:20 Freestyle } EN1 S FR 1:20 200 8:29 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30 8:32 PM Finish time. Total: 7,000 meters. Stress Value = 91 Daily Workout [360] for Thursday, March 11, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ===================================== === = === ==== 1,500 6:00 PM 3 x 500 on 7:00 w-up/free EN1 S FR 1:24 1,000 6:22 PM 10 x 100 on 1:30 Individual Medley EN1 S IM 1:30 100 6:38 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 1,000 6:42 PM 10 x 100 on 2:00 Free/3fa-1ez-2fa-1ez SP1 S FR 2:00 1fa-1ez-1fa ave~des 400 7:03 PM 4 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30 1,000 7:10 PM 5 x 200 on 2:30 hyp5,6,7,8,9brs by1t EN1 P FR 1:15 1,000 7:24 PM 10 x 100 on 1:45 Krls by25 jog-25fast EN1 D FR 1:45 100 7:43 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 500 7:46 PM 10 x 50 on 2:00 Tube/20m-60sec~turn SP3 S FR 4:00 ~sp3 1,200 8:07 PM 3 x 400 on 5:30 Free/spd-ply EN1 S FR 1:23 200 8:25 PM 1 x 200 on 2:00 Recovery/swim-down REC S CHO 1:00 8:27 PM Finish time. Total: 8,000 meters. Stress Value = 173 Daily Workout [359] for Thursday, March 11, 1999 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 1 x 400 on 6:00 w-up } 1x REC S CHO 1:30 4 x 100 on 1:30 Individual Medley } EN1 S IM 1:30 8 x 50 on :50 Breaststroke } EN1 S BR 1:40 4 x 100 on 1:30 Free } REC S FR 1:30 200 6:56 PM 8 x 25 on :30 Breaststroke dps~sub EN2 S BR 2:00 200 7:01 PM 8 x 25 on :30 Backstroke krls-form EN1 D BK 2:00 200 7:06 PM 8 x 25 on 2:00 Tube/2sp,4turn-dash SP3 S BK 8:00 &2sp 400 7:23 PM 4 x 100 on 1:40 Recovery/swim-down REC S CHO 1:40 1,000 7:31 PM 4 x 25 on :30 Backstroke } 1x EN2 S BK 2:00 4 x 50 on :45 Backstroke } EN2 S BK 1:30 4 x 100 on 1:20 Backstroke } EN2 S BK 1:20 1 x 300 on 3:45 Backstroke } EN2 S BK 1:15 200 7:47 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30 1,000 7:53 PM 5 x 200 on 2:40 Free spd-ply EN2 S FR 1:20 200 8:08 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 8:12 PM Finish time. Total: 5,000 meters. Stress Value = 68 Daily Workout [362] for Friday, March 12, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ============================================= === = === ==== 2,000 6:30 PM 1 x 2000 on 34:00 w-up EN2 S CHO 1:42 1,500 7:05 PM 3 x 500 on 10:00 Dive max! SP1 S FR 2:00 500 7:36 PM 10 x 50 on :45 Recovery/swim-down REC S CHO 1:30 800 7:45 PM 8 x 100 on 1:30 25IM-75fr/5.7.9brs25 EN1 P FRM 1:30 800 7:58 PM 4 x 200 on 3:00 kick with fins on EN1 K FR 1:30 1,200 8:11 PM 4 x 25 on :30 IM order/4xNO brs SP } 3x SP3 S IM 2:00 3 x 100 on 1:30 Free/ez-dps } REC S FR 1:30 200 8:32 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 8:36 PM Finish time. Total: 7,000 meters. Stress Value = 207 Daily Workout [361] for Friday, March 12, 1999 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 2000 on 45:00 w-up EN1 S CHO 2:15 300 7:16 PM 3 x 100 on 10:00 Backstroke/DIVE MAX! SP2 S BK 10:00 400 7:47 PM 8 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00 300 7:56 PM 12 x 25 on :30 Backstroke/drill REC D BK 2:00 500 8:03 PM 10 x 50 on :45 your choice REC P CHO 1:30 500 8:12 PM 10 x 50 on :55 your choice/k&drill REC K CHO 1:50 300 8:23 PM 12 x 25 on :30 forming EN1 S CHO 2:00 700 8:30 PM 7 x 100 on 1:30 HR150~recovery swim EN1 S CHO 1:30 8:41 PM Finish time. Total: 5,000 meters. Stress Value = 66 Daily Workout [364] for Sunday, March 14, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================== === = === ==== 1,600 8:00 AM 1 x 400 on 6:00 w-up } 1x REC S CHO 1:30 1 x 400 on 7:00 drill } EN1 D CHO 1:45 1 x 400 on 6:00 pull } EN1 P CHO 1:30 1 x 400 on 6:00 Individual Medley } REC S IM 1:30 250 8:26 AM 10 x 25 on :45 1xFLY fast/2xfr dps SP3 S FLY 3:00 150 8:35 AM 1 x 150 on 3:00 Recovery/swim-down REC S CHO 2:00 2,000 8:39 AM 40 x 50 on :45 Free/Ai-fast!! EN3 S FR 1:30 Tachi/3drill-1fast 400 9:10 AM 4 x 100 on 1:30 Recovery/swim-down REC S CHO 1:30 1,500 9:17 AM 15 x 100 on 1:20 hypo/5.6.7.8.9by3t EN1 P FR 1:20 800 9:38 AM 16 x 50 on :55 sidek&swim1/5brs&dps EN1 D FR 1:50 300 9:54 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 9:59 AM Finish time. Total: 7,000 meters. Stress Value = 177 Daily Workout [366] for Sunday, March 14, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ===================================== === = === ==== 2,000 4:30 PM 1 x 2000 on 34:00 w-up REC S CHO 1:42 2,000 5:05 PM 10 x 200 on 5:00 Free/max! SP1 S FR 2:30 500 5:56 PM 10 x 50 on :45 Recovery/swim-down REC S CHO 1:30 6:04 PM Finish time. Total: 4,500 meters. Stress Value = 176 Daily Workout [363] for Sunday, March 14, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================= === = === ==== 1,600 8:00 AM 1 x 400 on 6:00 w-up } 1x REC S CHO 1:30 1 x 400 on 6:00 w-up/swim } REC S CHO 1:30 1 x 400 on 7:00 drill } EN1 D CHO 1:45 1 x 400 on 6:00 pull } EN1 P CHO 1:30 250 8:26 AM 10 x 25 on :45 drl/1x12.5sp-swim SP3 D IM 3:00 1,500 8:35 AM 1 x 100 on 1:30 Butterfly } 1x EN1 S FLY 1:30 1 x 200 on 3:00 100bk-100br } EN1 S BK 1:30 1 x 300 on 4:30 200br-100fr } EN1 S BR 1:30 1 x 400 on 5:00 Free } EN1 S FR 1:15 1 x 500 on 7:30 Individual Medley } EN1 S IM 1:30 250 8:58 AM 10 x 25 on :30 Recovery/drill-swim REC D CHO 2:00 1,000 9:04 AM 5 x 200 on 3:00 IM/pull 50fast-jog EN1 P IM 1:30 800 9:20 AM 16 x 50 on :55 IM/2k-1kdrl-1k&S alt EN1 K IM 1:50 100 9:36 AM 1 x 100 on 10:00 Recovery/swim-down REC S CHO 10:00 200 9:47 AM 4 x 50 on :40 IM/broken DIVE! SP2 S IM 1:20 400 9:51 AM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40 9:58 AM Finish time. Total: 6,100 meters. Stress Value = 78 Daily Workout [365] for Sunday, March 14, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,600 4:40 PM 1 x 1600 on 39:00 w-up/choice REC S CHO 2:26 800 5:20 PM 4 x 50 on :40 IM/broken dive. } 1x SP2 S IM 1:20 1 x 100 on 11:00 Recovery/swim-down } REC S CHO 11:00 2 x 100 on 1:30 BK/broken dive. } SP2 S BK 1:30 1 x 100 on 12:00 Recovery/swim-down } REC S CHO 12:00 1 x 200 on 2:00 Freestyle/dive max } SP2 S FR 1:00 600 5:52 PM 12 x 50 on :50 Recovery/swim-down REC S CHO 1:40 6:02 PM Finish time. Total: 3,000 meters. Stress Value = 66 Daily Workout [367] for Monday, March 15, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ========================================== === = === ==== 1,200 6:30 PM 4 x 300 on 4:20 w-up REC S CHO 1:27 300 6:49 PM 12 x 25 on :30 2IM order/1fr nobrs EN2 S FRM 2:00 1,800 6:56 PM 4 x 100 on 1:30 Individual Medley } 1x EN1 S IM 1:30 1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30 3 x 100 on 1:25 Individual Medley } EN2 S IM 1:25 1 x 300 on 4:15 Individual Medley } EN2 S IM 1:25 2 x 100 on 1:20 Individual Medley } EN3 S IM 1:20 1 x 200 on 2:40 Individual Medley } EN3 S IM 1:20 100 7:23 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 7:26 PM 1 x 1000 on 14:00 pull/5~9brs by200m EN1 P FR 1:24 1,000 7:41 PM 1 x 1000 on 15:00 kick drill fins on EN1 D CHO 1:30 1,500 7:57 PM 15 x 100 on 1:45 Free/kick des by5t EN2 K FR 1:45 Ai/long tube 15x50 1min on/45off 300 8:25 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:30 PM Finish time. Total: 7,200 meters. Stress Value = 110 Daily Workout [368] for Tuesday, March 16, 1999 Senior Distance Group [1,3] 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 Free-cho-IM REC S MIX 1:30 300 6:49 PM 12 x 25 on :30 Free/krls by1t 4xnoB EN1 D FR 2:00 900 6:56 PM 3 x 300 on 4:30 Individual MedleyDES EN2 S IM 1:30 100 7:11 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 4,000 7:15 PM 10 x 100 on 1:15 Free/HR175~set des } 4x EN3 S FR 1:15 1:00 set rest or ez SWM } S :00 200 8:10 PM 1 x 200 on 3:30 Backstroke/recovery REC S BK 1:45 400 8:15 PM 8 x 50 on :40 Free/DPS EN1 S FR 1:20 400 8:22 PM 4 x 100 on 1:45 Recovery/swim-down REC S CHO 1:45 8:29 PM Finish time. Total: 7,500 meters. Stress Value = 292 Daily Workout [369] for Tuesday, March 16, 1999 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 Free-cho-IM REC S MIX 1:30 300 6:49 PM 12 x 25 on :30 Backstroke/krls EN1 D BK 2:00 200 6:56 PM 4 x 50 on 1:30 Butterfly/turn fast SP3 S FLY 3:00 75 7:03 PM 1 x 75 on 1:00 Recovery/swim-down REC S CHO 1:20 200 7:05 PM 4 x 50 on 1:30 Fly-Bk 25/turn fast SP3 S MIX 3:00 75 7:12 PM 1 x 75 on 3:00 Recovery/swim-down REC S CHO 4:00 1,800 7:16 PM 1 x 50 on 1:00 IM order/max dive! } 4x SP2 S IM 2:00 1 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30 8 x 25 on :30 drill/swim } REC D IM 2:00 1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00 1,000 7:55 PM 5 x 200 on 2:40 Free&Bk EN1 P FRB 1:20 900 8:10 PM 4 x 25 on :40 Breast/2drl-1dps-sub } 3x EN1 D BR 2:40 1 x 200 on 3:30 Individual Medley } EN1 K IM 1:45 250 8:30 PM 1 x 250 on 3:00 Recovery/swim-down REC S CHO 1:12 8:33 PM Finish time. Total: 6,000 meters. Stress Value = 64 Daily Workout [371] for Wednesday, March 17, 1999 Senior Distance Group [1,3] 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 2,000 6:45 PM 1 x 400 on 5:45 Individual Medley } 1x EN1 S IM 1:26 1 x 400 on 6:15 Individual Medley } EN1 P IM 1:34 1 x 400 on 5:45 Individual Medley } EN1 S IM 1:26 1 x 400 on 7:15 Individual Medley } EN1 K IM 1:49 1 x 400 on 5:45 Individual Medley } EN2 S IM 1:26 1,000 7:17 PM 10 x 100 on 1:30 Fr/25krls jog-75swm EN1 D FR 1:30 50 7:33 PM 1 x 50 on 1:00 Sp&recovery SP3 S FR 2:00 500 7:35 PM 10 x 50 on 1:15 Free/fast!!!!! SP2 S FR 2:30 500 7:49 PM 10 x 50 on :50 Recovery/swim-down REC S CHO 1:40 500 7:59 PM 10 x 50 on :55 Free/3drl-1sub-1dps EN1 D FR 1:50 500 8:10 PM 5 x 100 on 1:30 Free/turn dash SP3 S FR 1:30 50 8:19 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00 500 8:22 PM 5 x 100 on 1:10 Free/hard!!!!! EN3 S FR 1:10 400 8:29 PM 4 x 100 on 1:40 Free/drill REC D FR 1:40 300 8:37 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:42 PM Finish time. Total: 7,300 meters. Stress Value = 155 Daily Workout [370] for Wednesday, March 17, 1999 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 64:00 w-up/choice EN1 S CHO 2:08 500 7:35 PM 10 x 50 on 1:15 Back/fast! for KING SP2 S BK 2:30 5/29 AVE 28"24 500 7:49 PM 10 x 50 on :50 Recovery/swim-down REC S CHO 1:40 500 7:59 PM 10 x 50 on :55 BK/BR by5t 3drl-2swm EN1 D BKR 1:50 250 8:10 PM 5 x 50 on 1:30 BK/BR turn dash SP3 S BKR 3:00 50 8:19 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00 500 8:22 PM 5 x 100 on 1:10 Free/des EN3 S FR 1:10 400 8:29 PM 4 x 100 on 1:40 Free/drill REC D FR 1:40 300 8:37 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:42 PM Finish time. Total: 6,000 meters. Stress Value = 138 Daily Workout [373] for Thursday, March 18, 1999 Senior Distance Group [1,3] 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 4 x 25 on :30 drill/IM ord by1set } 4x REC D IM 2:00 3 x 50 on 1:30 2turn dash/1no brs50 } SP3 S FR 3:00 400 7:13 PM 8 x 50 on 1:00 Free/sub EN2 S FR 2:00 100 7:22 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,100 7:25 PM 4 x 25 on :30 Free,1/9brs } 1x EN1 S FR 2:00 2 x 50 on :45 Free,1/7brs } EN2 S FR 1:30 1 x 100 on 1:30 Free,1/5brs } EN3 S FR 1:30 4 x 50 on :45 Individual Medley } EN1 S IM 1:30 2 x 100 on 1:30 1fly-bk,2br-fr } EN2 S IM 1:30 1 x 200 on 3:00 Individual Medley } EN3 S IM 1:30 4 x 100 on 1:20 Free } EN1 S FR 1:20 2 x 200 on 2:30 Free } EN2 S FR 1:15 1 x 400 on 4:30 Free } EN3 S FR 1:08 100 7:55 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 500 7:58 PM 10 x 50 on :50 your choice REC P CHO 1:40 500 8:08 PM 10 x 50 on 1:00 your choice REC K CHO 2:00 300 8:19 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:24 PM Finish time. Total: 6,000 meters. Stress Value = 105 Daily Workout [372] for Thursday, March 18, 1999 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 4 x 25 on :30 drill/IM ord by1set } 4x REC D IM 2:00 3 x 50 on 1:30 turn/2ord,1fly-bk~ } SP3 S IM 3:00 400 7:13 PM 8 x 50 on 1:00 Breaststroke/sub EN1 S BR 2:00 100 7:22 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 2,100 7:25 PM 4 x 25 on :30 Backstroke } 1x EN1 S BK 2:00 2 x 50 on :45 Backstroke } EN1 S BK 1:30 1 x 100 on 1:30 Backstroke } EN2 S BK 1:30 4 x 50 on :45 Individual Medley } EN1 S IM 1:30 2 x 100 on 1:30 1fly-bk,2br-fr } EN1 S IM 1:30 1 x 200 on 3:00 Individual Medley } EN2 S IM 1:30 4 x 100 on 1:20 Freestyle } EN1 S FR 1:20 2 x 200 on 2:30 Freestyle } EN2 S FR 1:15 1 x 400 on 4:40 Freestyle } EN2 S FR 1:10 100 7:55 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 500 7:58 PM 10 x 50 on :50 your choice REC P CHO 1:40 500 8:08 PM 10 x 50 on 1:00 your choice REC K CHO 2:00 300 8:19 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:24 PM Finish time. Total: 6,000 meters. Stress Value = 66 Daily Workout [375] for Friday, March 19, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,600 6:30 PM 8 x 100 on 1:30 2cho-1IM/alt } 1x REC S CHO 1:30 4 x 200 on 3:00 150fr(100e-50fa)&bk } EN1 P FRB 1:30 800 6:55 PM 1 x 400 on 7:00 kick&drill/fins on } 1x EN1 K CHO 1:45 4 x 100 on 2:00 Free/krls by25 } REC D FR 2:00 1,000 7:11 PM 20 x 50 on :50 Free/pace&ez mix EN2 S FR 1:40 400 7:29 PM 1 x 400 on 11:00 Recovery&rest REC S CHO 2:45 2,000 7:41 PM 20 x 100 on 1:20 Free/Try BEST AVE. EN3 S FR 1:20 Tachi/1-03-91 Ai/1-10-51 at'98/3 100 8:09 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 8:12 PM 10 x 100 on 1:30 Recovery/form REC S CHO 1:30 300 8:28 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 8:33 PM Finish time. Total: 7,200 meters. Stress Value = 167 Daily Workout [374] for Friday, March 19, 1999 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 30:00 w-up/choice REC S CHO 2:00 Pace/27-29.5-34.5-29 100 7:01 PM 4 x 25 on 2:00 Dive max/2fly-2bk SP3 S IM 8:00 75 7:10 PM 1 x 75 on 2:00 fly25-bk75/13.5-29.5 SP2 S IM 2:40 75 7:13 PM 1 x 75 on 2:00 Recovery/swim-down REC S CHO 2:40 300 7:16 PM 6 x 50 on 1:00 Bk/des32.0~29.0 SP1 S BK 2:00 75 7:23 PM 1 x 75 on 2:00 Recovery/swim-down REC S CHO 2:40 75 7:26 PM 1 x 75 on 2:00 Bk25-br75/14.5-34.5 SP2 S IM 2:40 100 7:29 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00 300 7:33 PM 6 x 50 on 1:00 Br/des37.0~34.0 SP1 S BR 2:00 75 7:40 PM 1 x 75 on 2:00 Recovery/swim-down REC S CHO 2:40 75 7:43 PM 1 x 75 on 2:00 Br25-fr75/17.0-29.0 SP2 S IM 2:40 400 7:46 PM 1 x 400 on 14:00 Recovery/swim-down REC S CHO 3:30 500 8:01 PM 5 x 100 on 1:20 Free/hard EN3 S FR 1:20 100 8:09 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,000 8:12 PM 10 x 100 on 1:30 Recovery/form REC S CHO 1:30 250 8:28 PM 1 x 250 on 5:00 Recovery/swim-down REC S CHO 2:00 8:33 PM Finish time. Total: 5,000 meters. Stress Value = 115 Daily Workout [377] for Sunday, March 21, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================== === = === ==== 1,200 8:30 AM 1 x 300 on 4:20 w-up } 3x REC S CHO 1:27 1 x 100 on 1:40 bk-IM-cho,drl } REC S MIX 1:40 1,000 8:49 AM 10 x 100 on 1:20 Free75-Bk25jog EN1 S FRB 1:20 1,000 9:04 AM 1 x 100 on 2:00 drl/IM } 4x REC D IM 2:00 6 x 25 on :40 IM/R-L-S-sub by2t } EN1 S IM 2:40 100 9:29 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 200 9:32 AM 8 x 25 on :40 Free/1xUW,2xdps~sub EN1 S FR 2:40 600 9:39 AM 12 x 50 on 1:00 IM/good-K,stk,swm EN1 S IM 2:00 600 9:52 AM 6 x 100 on 1:30 Free/des EN3 S FR 1:30 300 10:02 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 10:07 AM Finish time. Total: 5,000 meters. Stress Value = 66 Daily Workout [380] for Sunday, March 21, 1999 Senior Distance Group [1,3] 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 w-up REC S CHO 1:30 900 4:56 PM 4 x 25 on :45 Kick,Pull,Swm by1set } 3x SP3 S FR 3:00 25sp3 } 1 x 200 on 3:30 kick,pull,swm by1set } REC D FR 1:45 100 5:17 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 3,000 5:20 PM 1 x 500 on 7:30 Free } 1x EN1 S FR 1:30 1 x 1000 on 15:00 Free/bld by500 } EN2 S FR 1:30 1 x 1500 on 22:30 Free/bld by500 } EN3 S FR 1:30 200 6:06 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 6:10 PM Finish time. Total: 5,200 meters. Stress Value = 140 Daily Workout [376] for Sunday, March 21, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,200 8:30 AM 1 x 300 on 4:20 w-up } 3x REC S CHO 1:27 1 x 100 on 1:40 Bk,s-IM,s-cho,drl 1t } REC S MIX 1:40 1,000 8:49 AM 10 x 100 on 1:20 Free75&25bk-jog EN1 S FRB 1:20 1,000 9:04 AM 1 x 100 on 2:00 drill/IM order 1set } 4x REC D IM 2:00 6 x 25 on :40 R-L-Sby2t/IM S-sub } EN1 D IM 2:40 100 9:29 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 200 9:32 AM 8 x 25 on :40 Backstroke/1xU.W k EN1 D BK 2:40 2xdps~sub des 600 9:39 AM 12 x 50 on 1:00 IM order by3set EN1 S IM 2:00 good-kick,stk,swmby1 600 9:52 AM 6 x 100 on 1:30 Free/1~6des EN2 S FR 1:30 300 10:02 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 10:07 AM Finish time. Total: 5,000 meters. Stress Value = 40 Daily Workout [378] for Sunday, March 21, 1999 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 w-up REC S CHO 1:30 900 4:56 PM 4 x 25 on :45 Kick,pull,swm by1set } 3x SP3 D CHO 3:00 12.5~25sp3~ez mix } 1 x 200 on 3:30 kick,pull,swm by1set } REC D CHO 1:45 100 5:17 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 200 5:20 PM 8 x 25 on :30 Butterfly EN1 S FLY 2:00 200 5:25 PM 4 x 50 on 1:00 Backstroke EN1 S BK 2:00 200 5:30 PM 2 x 100 on 2:00 Breaststroke EN1 S BR 2:00 200 5:35 PM 1 x 200 on 4:00 Freestyle EN1 S FR 2:00 200 5:40 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 5:44 PM Finish time. Total: 3,000 meters. Stress Value = 22 Daily Workout [381] for Monday, March 22, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ====================================== === = === ==== 400 9:30 AM 1 x 400 on 6:00 w-up REC S CHO 1:30 400 9:37 AM 16 x 25 on :35 IM drill/by4t REC D IM 2:20 400 9:48 AM 1 x 400 on 6:00 Individual Medley EN1 S IM 1:30 3,000 9:55 AM 10 x 50 on :45 Free } 2x EN1 S FR 1:30 5 x 100 on 1:20 Free } EN2 S FR 1:20 1 x 500 on 6:15 Free/speed play } EN3 S FR 1:15 500 10:37 AM 20 x 25 on :30 4kick-1head up swim EN1 K FR 2:00 300 10:48 AM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40 10:53 AM Finish time. Total: 5,000 meters. Stress Value = 109 Daily Workout [383] for Monday, March 22, 1999 Senior Distance Group [1,3] 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 w-up REC S CHO 1:30 900 6:46 PM 4 x 25 on :45 Free/1dps-1fa,No brs } 3x SP3 S FR 3:00 1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30 100 7:05 PM 1 x 100 on 4:00 Recovery/swim-down REC S CHO 4:00 1,500 7:10 PM 1 x 200 on 4:00 Free/dive max } 3x SP2 S FR 2:00 4 x 25 on :30 Backstroke } REC S BK 2:00 1 x 200 on 5:30 Recovery&rest } REC S CHO 2:45 300 7:46 PM 6 x 50 on :40 Free/en1 EN1 S FR 1:20 200 7:51 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 7:55 PM Finish time. Total: 4,000 meters. Stress Value = 89 Daily Workout [379] for Monday, March 22, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ====================================== === = === ==== 400 9:30 AM 1 x 400 on 6:00 w-up REC S CHO 1:30 400 9:37 AM 16 x 25 on :35 IM drill/by4t REC D IM 2:20 400 9:48 AM 1 x 400 on 6:00 Individual Medley EN1 S IM 1:30 1,500 9:55 AM 10 x 50 on :45 Free } 1x EN1 S FR 1:30 5 x 100 on 1:20 Free } EN2 S FR 1:20 1 x 500 on 6:15 Free/speed play } EN2 S FR 1:15 300 10:17 AM 12 x 25 on :40 forming~recovery REC S CHO 2:40 10:25 AM Finish time. Total: 3,000 meters. Stress Value = 32 Daily Workout [382] for Monday, March 22, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ===================================== === = === ==== 400 6:30 PM 1 x 400 on 6:00 w-up REC S CHO 1:30 600 6:37 PM 3 x 200 on 4:00 Individual Med.form EN1 S IM 2:00 500 6:50 PM 10 x 50 on 1:00 Breaststroke/3xbldup EN1 S BR 2:00 100 7:01 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 400 7:04 PM 16 x 25 on :40 1kick-2drill-1swim EN1 D IM 2:40 600 7:16 PM 12 x 50 on 1:00 6Bk-6fr/20drl-30swm EN1 D FRB 2:00 100 7:29 PM 1 x 100 on 4:00 Recovery&rest REC S CHO 4:00 50 7:34 PM 2 x 25 on 3:00 Start dash SP3 S CHO 12:00 250 7:41 PM 1 x 250 on 5:00 Recovery/swim-down REC S CHO 2:00 7:46 PM Finish time. Total: 3,000 meters. Stress Value = 25 Daily Workout [385] for Tuesday, March 23, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================== === = === ==== 1,000 5:35 PM 3 x 300 on 4:30 w-up } 1x REC S CHO 1:30 1 x 100 on 2:00 head up drill } REC S CHO 2:00 600 5:52 PM 12 x 50 on :55 kick&swim by3t EN1 K CHO 1:50 300 6:04 PM 12 x 25 on :30 krls by1t REC D FR 2:00 400 6:11 PM 1 x 400 on 5:00 pull/speed play EN1 P CHO 1:15 100 6:17 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,200 6:20 PM 4 x 25 on :40 Freestyle/des } 2x EN1 S FR 2:40 1 x 200 on 3:30 Individual Medley } EN1 S IM 1:45 3 x 100 on 1:30 Free/sub } EN2 S FR 1:30 200 6:43 PM 8 x 25 on :40 forming EN1 S FR 2:40 200 6:50 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 6:54 PM Finish time. Total: 4,000 meters. Stress Value = 33 Daily Workout [384] for Tuesday, March 23, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ======================================== === = === ==== 1,000 5:35 PM 3 x 300 on 4:30 w-up } 1x REC S CHO 1:30 1 x 100 on 2:00 head up drill } REC D CHO 2:00 600 5:52 PM 12 x 50 on :55 kick&swim by3t EN1 K IM 1:50 300 6:04 PM 12 x 25 on :30 Krls by1t EN1 D STK 2:00 400 6:11 PM 1 x 400 on 5:00 pull/speed play EN1 P CHO 1:15 100 6:17 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,200 6:20 PM 4 x 25 on :40 Your Stroke/des } 2x EN1 S STK 2:40 1 x 200 on 3:30 Individual Medley } EN1 S IM 1:45 3 x 100 on 1:30 Free/sub } EN2 S FR 1:30 200 6:43 PM 8 x 25 on :40 forming EN1 S CHO 2:40 200 6:50 PM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 6:54 PM Finish time. Total: 4,000 meters. Stress Value = 36 Daily Workout [387] for Thursday, March 25, 1999 Senior Distance Group [1,3] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 1,200 8:30 AM 3 x 400 on 6:00 w-up/cho-IM-fr(dps) REC S MIX 1:30 500 8:49 AM 10 x 50 on :55 drill&Swm 4IM-1frx2 EN1 D IM 1:50 500 9:00 AM 10 x 50 on :55 SideK&swim EN1 K FR 1:50 100 9:11 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 1,500 9:14 AM 4 x 50 on 1:00 S,ply-Des-Fastby1set } 3x EN3 S FR 2:00 3 x 100 on 1:30 Free/form&turn } EN1 S FR 1:30 200 9:41 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00 9:45 AM Finish time. Total: 4,000 meters. Stress Value = 61 Daily Workout [386] for Thursday, March 25, 1999 Senior IM'ers Group [1,7] SET 1 minute rest between sets START METERS TIME SET DESCRIPTION EGY T STK PACE ====== ======== ==================================== === = === ==== 1,200 8:30 AM 3 x 400 on 7:00 Warm-up REC S CHO 1:45 1,000 8:52 AM 1 x 75 on 1:30 Kick drill } 4x REC D IM 2:00 1 x 75 on 1:30 Stk drill } REC D IM 2:00 4 x 25 on :40 Swim form } EN1 S IM 2:40 100 9:16 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00 400 9:19 AM 8 x 50 on 1:20 Speed play/your cho. EN1 S CHO 2:40 50 9:31 AM 2 x 25 on 2:00 Start dash/cho SP3 S CHO 8:00 250 9:36 AM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36 9:40 AM Finish time. Total: 3,000 meters. Stress Value = 11