Daily Workout [2695] for Thursday, August 22, 2013
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
800 6:30 AM 1 x 800 on 16:00 Warm-up REC S CHO 2:00
1,200 6:47 AM 4 x 50 on :45 Individual Med ord. } 1x EN1 S IM 1:30
4 x 100 on 1:30 " } EN1 S IM 1:30
4 x 150 on 2:15 " } EN2 S IM 1:30
200 7:06 AM 8 x 25 on :40 hypo/odd 1b25e,2b25H SP1 S FR 2:40
2,400 7:13 AM 8 x 100 on 1:20 Free } 1x EN1 S FR 1:20
1:00 rest } S :00
8 x 100 on 1:30 Free (fu-BK } EN2 S BK 1:30
60sec rest }
8 x 100 on 1:40 Free H } EN3 S FR 1:40
100 7:51 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
400 7:54 AM 1 x 400 on 6:00 ez kick&recovery REC S CHO 1:30
8:00 AM Finish time. Total: 5,100 meters. Stress Value = 117
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,300 25.49% Freestyle 1,800 35.29%
Aerobic Base 1,400 27.45% Backstroke 800 15.69%
Anaerobic Thresh 1,400 27.45% IM 1,200 23.53%
MaxVO2 800 15.69% your choice 1,300 25.49%
Lactate Toleranc 200 3.92%
Type of Work Meters
================ ==============
Swim 5,100 100.00%
Daily Workout [2696] for Thursday, August 22, 2013
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
600 6:30 PM 6 x 100 on 1:30 Warm-up/fr-Im-bk alt REC S MIX 1:30
600 6:40 PM 1 x 600 on 8:30 Fins/kick&drills REC K FIN 1:25
300 6:50 PM 12 x 25 on :40 Odd dr60" Ev SP20" SP3 D FIN 2:40
1,200 6:59 PM 4 x 25 on :25 Individual Medley } 3x EN1 P IM 1:40
3 x 100 on 1:30 Fr/des.1/5b orBK } EN2 P FR 1:30
1,200 7:19 PM 8 x 50 on :55 Kick/IMord orSTK } 1x EN1 K IM 1:50
8 x 50 on :55 Kick drills/Br orSTK } EN1 D BR 1:50
8 x 50 on :55 Kick&Swim STK spdply } EN1 K STK 1:50
100 7:42 PM 1 x 100 on 4:00 Recovery/swim-down REC S CHO 4:00
2,400 7:47 PM 8 x 100 on 1:40 Kick Hard! } 1x EN3 K FR 1:40
1:00 rest } S :00
8 x 100 on 1:30 Pull Hard!(pad-pv } EN3 P FR 1:30
1:00 rest } S :00
8 x 100 on 1:20 Swim Hard! } EN3 S FR 1:20
400 8:26 PM 8 x 50 on 1:00 rec forming. REC S CHO 2:00
8:34 PM Finish time. Total: 6,800 meters. Stress Value = 208
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,700 25.00% Freestyle 3,300 48.53%
Aerobic Base 1,500 22.06% Breaststroke 400 5.88%
Anaerobic Thresh 900 13.24% IM 700 10.29%
MaxVO2 2,400 35.29% Your stroke 400 5.88%
Alactate 300 4.41% Fins 900 13.24%
your choice 500 7.35%
Type of Work Meters Mix-stroke 600 8.82%
================ ==============
Swim 1,900 27.94%
Kick 2,200 32.35%
Pull 2,000 29.41%
Drill 700 10.29%
Daily Workout [2697] for Friday, August 23, 2013
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 6:30 PM 1 x 100 on 1:45 IM/drills } 1x REC D IM 1:45
1 x 200 on 3:15 Backstroke/pull } EN1 P BK 1:38
1 x 300 on 5:15 Breaststroke/kickdrl } EN1 K BR 1:45
1 x 400 on 6:00 Free 1/3brth } EN1 S FR 1:30
600 6:48 PM 6 x 100 on 1:45 Kick/4ord.2switch50 EN1 K IM 1:45
600 7:00 PM 6 x 100 on 1:45 Pull/4ord.2switch50 EN1 P IM 1:45
300 7:12 PM 6 x 50 on 1:00 Swim/4ord.2switch25 EN2 S IM 2:00
speed play. (or FR
300 7:19 PM 12 x 25 on :40 Br/UWK,Hupdol,2H,alt EN2 D BR 2:40
400 7:28 PM 8 x 50 on 1:10 Breaststroke/Hard. SP1 S BR 2:20
100 7:39 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,200 7:43 PM 8 x 50 on :50 IM ord. 3ez-1Hard } 3x EN2 S IM 1:40
1:00 rest/8t-switch } S :00
800 8:07 PM 8 x 100 on 1:45 Free HR26-28 EN2 S FR 1:45
HR desc.
400 8:22 PM 8 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
8:30 PM Finish time. Total: 5,700 meters. Stress Value = 116
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 600 10.53% Freestyle 1,200 21.05%
Aerobic Base 2,100 36.84% Backstroke 200 3.51%
Anaerobic Thresh 2,600 45.61% Breaststroke 1,000 17.54%
Lactate Toleranc 400 7.02% IM 2,800 49.12%
your choice 500 8.77%
Type of Work Meters
================ ==============
Swim 3,600 63.16%
Kick 900 15.79%
Pull 800 14.04%
Drill 400 7.02%
Daily Workout [2698] for Saturday, August 24, 2013
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 6:30 AM 1 x 100 on 1:45 IM/drills } 1x REC D IM 1:45
1 x 200 on 3:15 Backstroke/pull } EN1 P BK 1:38
1 x 300 on 5:15 Breaststroke/kickdrl } EN1 K BR 1:45
1 x 400 on 6:00 Free 1/3brth } EN1 S FR 1:30
300 6:48 AM 12 x 25 on :40 Br/UWK,Hupdol,2H,alt EN2 D BR 2:40
1,200 6:57 AM 4 x 50 on 1:00 2ord,2switch 20HE,EH } 4x EN2 S IM 2:00
1 x 100 on 2:30 Recovery/swim-down } REC S CHO 2:30
100 7:24 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 7:28 AM 2 x 50 on 1:00 Butterfly/Hard. } 1x SP1 S FLY 2:00
4 x 50 on :45 Backstroke/desc. } EN2 S BK 1:30
6 x 50 on :50 Breaststroke/Hard. } EN3 S BR 1:40
8 x 50 on :45 Free/desc to max! } EN3 S FR 1:30
400 7:45 AM 8 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
7:53 AM Finish time. Total: 4,000 meters. Stress Value = 94
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,000 25.00% Freestyle 800 20.00%
Aerobic Base 900 22.50% Backstroke 400 10.00%
Anaerobic Thresh 1,300 32.50% Breaststroke 900 22.50%
MaxVO2 700 17.50% Butterfly 100 2.50%
Lactate Toleranc 100 2.50% IM 900 22.50%
your choice 900 22.50%
Type of Work Meters
================ ==============
Swim 3,100 77.50%
Kick 300 7.50%
Pull 200 5.00%
Drill 400 10.00%
Daily Workout [2694] for Friday, August 16, 2013
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
800 9:30 AM 1 x 200 on 3:30 Warm-up } 1x REC S CHO 1:45
1 x 200 on 3:30 Kick } REC K CHO 1:45
1 x 200 on 3:30 Pull } REC P CHO 1:45
1 x 200 on 3:00 Swim } REC S CHO 1:30
800 9:46 AM 16 x 50 on :50 Fins 3drills-1swim EN1 D IM 1:40
200 10:02 AM 4 x 50 on 2:00 Fins Sprint SP3 S STK 4:00
100 10:12 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
800 10:17 AM 1 x 50 on 1:00 Kick&Drills } 8x EN1 D IM 2:00
1 x 50 on 1:00 Swim/He,eH IMo4t } SP1 S IM 2:00
100 10:35 AM 1 x 100 on 5:00 Recovery/swim-down REC S CHO 5:00
Aya rec 4km
2,000 10:42 AM 2 x 100 on 2:30 Butterfly/In. Hard } 1x SP1 S FLY 2:30
4 x 100 on 2:30 Backstroke } SP1 S BK 2:30
6 x 100 on 2:30 Breaststroke } SP1 S BR 2:30
8 x 100 on 2:30 Free } SP1 S FR 2:30
Fu 2,6,12,20Hard }
400 11:34 AM 1 x 400 on 10:00 Recovery/swim-down REC S CHO 2:30
11:44 AM Finish time. Total: 5,200 meters. Stress Value = 233
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,400 26.92% Freestyle 800 15.38%
Aerobic Base 1,200 23.08% Backstroke 400 7.69%
Lactate Toleranc 2,400 46.15% Breaststroke 600 11.54%
Alactate 200 3.85% Butterfly 200 3.85%
IM 1,600 30.77%
Type of Work Meters Your stroke 200 3.85%
================ ============== your choice 1,400 26.92%
Swim 3,600 69.23%
Kick 200 3.85%
Pull 200 3.85%
Drill 1,200 23.08%
Daily Workout [2692] for Thursday, August 14, 2013
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
800 5:30 PM 1 x 800 on 12:00 Warm-up REC S CHO 1:30
800 5:44 PM 3 x 200 on 3:30 Individual Medley/K } 1x EN1 K IM 1:45
4 x 50 on :50 Free/UWK-HupK by12.5 } EN1 K FR 1:40
800 6:00 PM 3 x 200 on 3:30 Individual Med/scl&P } 1x EN1 P IM 1:45
4 x 50 on :50 Free/25HupP desc. } EN1 P FR 1:40
100 6:16 PM 2 x 50 on 2:00 Dive! 100BRK(fu1x25 SP3 S STK 4:00
800 6:22 PM 16 x 50 on 1:00 2IMord&Fr sply-rec EN2 S IM 2:00
Fu rec 3km,Aya rec4k
2,400 6:40 PM 8 x 100 on 2:00 Odd IMez/Even Fly H } 1x SP1 S FLY 2:00
1:00 rest } S :00
8 x 100 on 1:45 4Bk-4Br 3H1ez } EN3 S IM 1:45
1:00 rest } S :00
8 x 100 on 1:30 Free/Hard! } EN3 S FR 1:30
100 7:26 PM 1 x 100 on 5:00 Recovery/swim-down REC S CHO 5:00
800 7:33 PM 4 x 200 on 3:30 skps ez form REC D FR 1:45
400 7:49 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
7:55 PM Finish time. Total: 7,000 meters. Stress Value = 216
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,100 30.00% Freestyle 2,000 28.57%
Aerobic Base 1,600 22.86% Butterfly 800 11.43%
Anaerobic Thresh 800 11.43% IM 2,800 40.00%
MaxVO2 1,600 22.86% Your stroke 100 1.43%
Lactate Toleranc 800 11.43% your choice 1,300 18.57%
Alactate 100 1.43%
Type of Work Meters
================ ==============
Swim 4,600 65.71%
Kick 800 11.43%
Pull 800 11.43%
Drill 800 11.43%
Daily Workout [2690] for Wednesday, August 14, 2013
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,200 9:30 AM 1 x 200 on 3:00 Warm-up } 1x REC S CHO 1:30
1 x 200 on 3:20 Butterfly drills } REC D FLY 1:40
1 x 200 on 3:20 Backstroke pull } REC P BK 1:40
1 x 200 on 3:40 Breaststroke kickdrl } REC K BR 1:50
1 x 400 on 6:00 Free speed play } EN1 S FR 1:30
300 9:52 AM 1 x 100 on 2:30 Kick/15m Dash ez } 1x SP3 K CHO 2:30
1 x 100 on 2:30 Pull/" } SP3 P CHO 2:30
1 x 100 on 2:30 Swim/" } SP3 S CHO 2:30
100 10:02 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,200 10:07 AM 4 x 50 on 1:00 IMord/en2 400pace } 4x EN2 S IM 2:00
1 x 100 on 2:00 50switch/40-60m hard } EN2 S MIX 2:00
Fu rec swimdown 3km }
100 10:33 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
100 10:38 AM 2 x 50 on 4:00 Dive! Faster Than SP2 S STK 8:00
Yesterday!
100 10:48 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
Aya rec swimdawn 4km
4,000 10:53 AM 1 x 800 on 12:00 Individual Medley } 1x EN1 S IM 1:30
set desc. }
1 x 600 on 9:00 Individual Medley } EN2 S IM 1:30
1 x 400 on 6:00 Individual Medley } EN2 S IM 1:30
1 x 200 on 3:00 Individual Medley } EN3 S IM 1:30
1 x 200 on 3:00 Free } EN1 S FR 1:30
1 x 400 on 6:00 Free } EN2 S FR 1:30
1 x 600 on 9:00 Free } EN2 S FR 1:30
1 x 800 on 12:00 Free ALL OUT! } EN3 S FR 1:30
400 11:55 AM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
12:01 PM Finish time. Total: 7,500 meters. Stress Value = 176
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,500 20.00% Freestyle 2,400 32.00%
Aerobic Base 1,400 18.67% Backstroke 200 2.67%
Anaerobic Thresh 3,200 42.67% Breaststroke 200 2.67%
MaxVO2 1,000 13.33% Butterfly 200 2.67%
Peak Lactate 100 1.33% IM 2,800 37.33%
Alactate 300 4.00% Your stroke 100 1.33%
your choice 1,200 16.00%
Type of Work Meters Mix-stroke 400 5.33%
================ ==============
Swim 6,700 89.33%
Kick 300 4.00%
Pull 300 4.00%
Drill 200 2.67%
Daily Workout [2689] for Tuesday, August 13, 2013
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================== === = === ====
400 5:30 PM 1 x 400 on 6:00 Warm-up REC S CHO 1:30
600 5:38 PM 6 x 100 on 1:45 Fins/25K&drls,50SWM EN1 D IM 1:45
800 5:51 PM 16 x 50 on :50 Free/5-4-3-2-1desc. EN2 S FR 1:40
100 6:07 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
100 6:11 PM 2 x 50 on 4:00 Dive! ALL-OUT SP2 S STK 8:00
100 6:21 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
500 6:26 PM 3 x 100 on 1:50 FLBKBR/neg } 1x EN1 K IM 1:50
1 x 200 on 3:30 Fr/KICK 100ezHard } EN2 K FR 1:45
500 6:37 PM 3 x 100 on 1:50 FLBKBR/pu neg } 1x EN1 P IM 1:50
1 x 200 on 3:00 Fr/PULL 100ezHard } EN2 P FR 1:30
500 6:48 PM 3 x 100 on 1:50 FLBKBR/swim neg } 1x EN1 S IM 1:50
1 x 200 on 3:00 Fr/SWIM 100ezHard } EN2 S FR 1:30
100 6:59 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
Fu&Aya rec400/4km
3,000 7:03 PM 5 x 200 on 3:00 200IM/desc } 1x EN1 S IM 1:30
4 x 200 on 2:50 " } EN2 S IM 1:25
3 x 200 on 2:40 Free/desc } EN3 S FR 1:20
2 x 200 on 2:30 Free } EN3 S FR 1:15
1 x 200 on 2:30 Free ALL OUT! } EN3 S FR 1:15
400 7:47 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
7:53 PM Finish time. Total: 7,100 meters. Stress Value = 166
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,100 15.49% Freestyle 2,600 36.62%
Aerobic Base 2,500 35.21% IM 3,300 46.48%
Anaerobic Thresh 2,200 30.99% Your stroke 100 1.41%
MaxVO2 1,200 16.90% your choice 1,100 15.49%
Peak Lactate 100 1.41%
Type of Work Meters
================ ==============
Swim 5,500 77.46%
Kick 500 7.04%
Pull 500 7.04%
Drill 600 8.45%
Daily Workout [2688] for Tuesday, August 13, 2013
Junior K-1 Team Shimaco's Group [2,9]
SET 2 minutes rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
900 9:30 AM 1 x 300 on 4:30 Warm-up } 1x REC S MIX 1:30
1 x 300 on 5:30 Kick drills } REC K MIX 1:50
1 x 300 on 5:30 Scull&Pull } REC P MIX 1:50
1,600 9:48 AM 1 x 200 on 3:20 Individual Medley } 1x EN1 S IM 1:40
3 x 200 on 3:00 Free desc. } EN2 S FR 1:30
1 x 200 on 3:20 Individual Medley } EN1 S IM 1:40
3 x 200 on 4:00 Free desc(HR26-28) } EN2 S FR 2:00
50 10:18 AM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
400 10:21 AM 8 x 50 on 1:10 BRK/kabe&UWK,KATAK, EN1 K BR 2:20
ROLLK,2DOL1K
400 10:33 AM 8 x 50 on 1:10 BRP&TB/scull,3Hup1k EN1 P BR 2:20
2P1B,Swim(Tube)
400 10:45 AM 8 x 50 on 1:10 BRS/He,eH,Bldup,Hx2 SP1 S BR 2:20
50 10:57 AM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
Fu&Aya rec400
2,500 11:01 AM 8 x 100 on 1:50 Kick/odd IM,ev IMord } 1x EN2 K IM 1:50
1 x 50 on 1:00 rest } S 2:00
8 x 100 on 1:40 Pull/odd IM,ev100SWT } EN2 P IM 1:40
1 x 50 on 1:00 rest } S 2:00
8 x 100 on 1:30 Swim/odd IMez,ev FRH } EN3 S FRM 1:30
400 11:45 AM 1 x 400 on 6:00 Recovery/swim-down REC S 1:30
11:51 AM Finish time. Total: 6,700 meters. Stress Value = 163
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Undefined 100 1.49% Undefined 500 7.46%
Warm-up/Recovery 1,400 20.90% Freestyle 1,200 17.91%
Aerobic Base 1,200 17.91% Breaststroke 1,200 17.91%
Anaerobic Thresh 2,800 41.79% IM 2,000 29.85%
MaxVO2 800 11.94% Free-medley 800 11.94%
Lactate Toleranc 400 5.97% your choice 100 1.49%
Mix-stroke 900 13.43%
Type of Work Meters
================ ==============
Swim 3,700 55.22%
Kick 1,500 22.39%
Pull 1,500 22.39%
自主練はさむから、メニューアップしておきます。
Daily Workout [2597] for Thursday, February 28, 2013
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
5:45 PM 45:00 Dry/Balance Ball L :00
1,800 6:30 PM 1 x 200 on 3:00 Warm-up } 4x REC S CHO 1:30
3 x 50 on :45 Kick/IM ord. by1sets } EN2 K IM 1:30
1 x 100 on 2:00 ez side kick/IMord. } REC K IM 2:00
3,000 7:00 PM 1 x 3000 on 37:30 PAD-PV YOUR AT-SP EN2 P FR 1:15
2,000 7:39 PM 1 x 50 on :45 Rt-FLY } 1x EN2 D FLY 1:30
1 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
1 x 50 on :45 Lft-BK } EN2 D BK 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 50 on :45 Rt-BR } EN2 D BR 1:30
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
1 x 50 on :45 Lft-FR } EN2 D FR 1:30
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
1 x 50 on :45 Lft-FLY } EN2 D FLY 1:30
1 x 300 on 4:30 Individual Medley } EN1 S IM 1:30
1 x 50 on :45 Rt-BK } EN2 D BK 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 50 on :45 Lft-BR } EN2 D BR 1:30
1 x 100 on 1:30 Individual Medley } EN1 S IM 1:30
1 x 50 on :45 Rt-FR } EN2 D FR 1:30
100 8:10 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,200 8:14 PM 4 x 50 on :55 Breast kick/desc } 2x EN1 K BR 1:50
4 x 50 on :50 IM ord/kick ezH25 } EN2 K IM 1:40
4 x 50 on :45 Free kick/Hard } EN3 K FR 1:30
400 8:35 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:41 PM Finish time. Total: 8,500 meters. Stress Value = 145
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,700 20.00% Freestyle 3,500 41.18%
Aerobic Base 2,000 23.53% Backstroke 100 1.18%
Anaerobic Thresh 4,400 51.76% Breaststroke 500 5.88%
MaxVO2 400 4.71% Butterfly 100 1.18%
IM 3,000 35.29%
Type of Work Meters your choice 1,300 15.29%
================ ==============
Swim 2,900 34.12%
Kick 2,200 25.88%
Pull 3,000 35.29%
Drill 400 4.71%
Daily Workout [2598] for Friday, March 1, 2013
Junior K-1 Team Shimaco's Group [2,9]
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 RtIMLftREV5+5STK ALT REC D IM 1:30
1,800 6:46 PM 2 x 25 on :20 1FOOT-1HAND } 1x SP3 S FR 1:20
1 x 100 on 1:30 REC } REC S CHO 1:30
2 x 50 on :40 1FOOT-1HAND } EN3 S FR 1:20
1 x 100 on 1:30 REC } REC S CHO 1:30
2 x 75 on 1:00 1FOOT-1HAND } EN3 S FR 1:20
1 x 100 on 1:30 REC } REC S CHO 1:30
2 x 100 on 1:20 1FOOT-1HAND } EN3 S FR 1:20
1 x 100 on 3:00 REC } REC S CHO 3:00
2 x 100 on 1:10 MAX } SP1 S FR 1:10
1 x 100 on 3:00 REC } REC S CHO 3:00
2 x 75 on :50 MAX } SP1 S FR 1:07
1 x 100 on 3:00 REC } REC S CHO 3:00
2 x 50 on :35 MAX } SP1 S FR 1:10
1 x 100 on 3:00 REC } REC S CHO 3:00
2 x 25 on :15 MAX } SP1 S FR 1:00
1 x 100 on 3:00 REC } REC S CHO 3:00
2,100 7:19 PM 1 x 100 on 1:30 Individual Medley } 3x EN1 P IM 1:30
3 x 200 on 2:50 Free/PV DES 357BRS/1 } EN2 P FR 1:25
2,100 7:50 PM 1 x 100 on 1:30 Individual Medley } 3x EN1 K FIN 1:30
3 x 200 on 3:00 FINS UW-SIDE-HUP } EN2 K FIN 1:30
400 8:23 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:29 PM Finish time. Total: 7,400 meters. Stress Value = 162
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 2,200 29.73% Freestyle 2,800 37.84%
Aerobic Base 600 8.11% IM 1,300 17.57%
Anaerobic Thresh 3,600 48.65% Fins 2,100 28.38%
MaxVO2 450 6.08% your choice 1,200 16.22%
Lactate Toleranc 500 6.76%
Alactate 50 0.68%
Type of Work Meters
================ ==============
Swim 2,200 29.73%
Kick 2,100 28.38%
Pull 2,100 28.38%
Drill 1,000 13.51%
Daily Workout [2599] for Saturday, March 2, 2013
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
800 6:50 AM 1 x 800 on 12:00 Free/BLDUP EN1 S FR 1:30
1,000 7:03 AM 1 x 250 on 4:00 DRLS } 1x REC D IM 1:36
1 x 250 on 4:00 PULL } REC P IM 1:36
1 x 250 on 4:00 KICK } EN1 K IM 1:36
1 x 250 on 4:00 SWIM } EN1 S IM 1:36
300 7:20 AM 12 x 25 on :40 SPRINT CHOICE SP3 S CHO 2:40
2,000 7:29 AM 1 x 800 on 12:00 Free/sno pad pv } 2x EN1 P SNO 1:30
4 x 50 on :50 Individual Medley } EN1 P IM 1:40
1,000 8:01 AM 4 x 250 on 4:30 200IM-50DRLSK EN1 K IM 1:48
2,000 8:20 AM 1 x 200 on 3:00 Individual Medley } 1x EN1 S IM 1:30
1 x 200 on 3:00 Butterfly } EN1 S FLY 1:30
1 x 200 on 3:00 Free } EN1 S FR 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 200 on 3:00 Backstroke } EN1 S BK 1:30
1 x 200 on 3:00 Free } EN1 S FR 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 200 on 3:00 Breaststroke } EN1 S BR 1:30
1 x 200 on 3:00 Free } EN1 S FR 1:30
1 x 200 on 3:00 Free } EN1 S FR 1:30
200 8:51 AM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
8:56 AM Finish time. Total: 7,300 meters. Stress Value = 83
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 700 9.59% Freestyle 1,600 21.92%
Aerobic Base 6,300 86.30% Backstroke 200 2.74%
Alactate 300 4.11% Breaststroke 200 2.74%
Butterfly 200 2.74%
Type of Work Meters IM 3,000 41.10%
================ ============== your choice 500 6.85%
Swim 3,550 48.63% Snorkel 1,600 21.92%
Kick 1,250 17.12%
Pull 2,250 30.82%
Drill 250 3.42%
Daily Workout [2592] for Thursday, February 14, 2013
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
5:45 PM 45:00 Dry/Balance Ball L :00
1,900 6:30 PM 1 x 800 on 12:00 Up/600cho-200IMdrill } 1x REC D IM 1:30
1 x 400 on 7:20 Stk(IM-Br)Kickdrills } REC K STK 1:50
1 x 200 on 3:30 Stk(IM-Br)pullordril } REC P STK 1:45
1 x 100 on 1:45 Stk(IM-Br)speedplay } EN1 S STK 1:45
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
100 7:02 PM 4 x 25 on 1:30 Dive! SP3 S CHO 6:00
800 7:09 PM 4 x 200 on 3:00 Fr/EN-Swim(HR150-160 EN1 S FR 1:30
800 7:22 PM 8 x 100 on 1:30 Fins/Kick 100IM,UWK EN1 K IM 1:30
SHT/recovery-down
800 7:35 PM 4 x 200 on 2:40 Fins-Pad-Sno EN1 P PAD 1:20
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 1:00 15UWK-l0scull-25Swim EN1 D IM 2:00
STK/2H-1ez alt&down
7:59 PM 3:00 rest S :00
1,800 8:02 PM 12 x 50 on 1:00 Fly/2H1ezdrl(10-flbk } 1x SP1 S FLY 2:00
4 x 50 on :50 Bk/ez-35He,15eH,H } EN2 S BK 1:40
4 x 50 on :50 Bk-Br/" } EN2 S MIX 1:40
4 x 50 on :50 Br/" } EN2 S BR 1:40
12 x 50 on :40 Free ez-eH-H by4t } EN2 S FR 1:20
DIS/20x100 1:30fr }
400 8:33 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:39 PM Finish time. Total: 7,100 meters. Stress Value = 120
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,900 26.76% Freestyle 1,400 19.72%
Aerobic Base 3,300 46.48% Backstroke 200 2.82%
Anaerobic Thresh 1,200 16.90% Breaststroke 200 2.82%
Lactate Toleranc 600 8.45% Butterfly 600 8.45%
Alactate 100 1.41% IM 2,400 33.80%
Your stroke 700 9.86%
Type of Work Meters Paddles 800 11.27%
================ ============== your choice 600 8.45%
Swim 3,700 52.11% Mix-stroke 200 2.82%
Kick 1,200 16.90%
Pull 1,000 14.08%
Drill 1,200 16.90%
Daily Workout [2593] for Friday, February 15, 2013
Junior K-1 Team Shimaco's Group [2,9]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
5:45 PM 45:00 TAISO&Stretch L :00
1,000 6:30 PM 1 x 1000 on 15:00 500s-300drl-200kick REC D CHO 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 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
600 7:02 PM 4 x 25 on 1:00 UW,k&s,swm/sp3 4xez } 4x SP3 S FRM 4:00
1 x 50 on 2:00 Your Stroke Sprint! } SP3 S STK 4:00
200 7:27 PM 1 x 200 on 4:00 drill&swim REC D CHO 2:00
SHT&MID recoverydown
2,000 7:32 PM 1 x 50 on :45 1.3set Fr/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 Fr/Br } EN2 S IM 1:30
1 x 200 on 3:00 IM/fr } EN2 S IM 1:30
400 8:03 PM 1 x 400 on 6:00 Recovery/swim-down REC S CHO 1:30
8:10 PM 20:00 F.P S :00
8:30 PM Finish time. Total: 5,200 meters. Stress Value = 86
Energy Levels Meters Stroke Categories Meters
================ ============== ================= =============
Warm-up/Recovery 1,600 30.77% Freestyle 400 7.69%
Aerobic Base 600 11.54% Backstroke 200 3.85%
Anaerobic Thresh 2,400 46.15% Breaststroke 300 5.77%
Alactate 600 11.54% Butterfly 100 1.92%
IM 2,000 38.46%
Type of Work Meters Your stroke 200 3.85%
================ ============== Free-medley 400 7.69%
Swim 4,000 76.92% your choice 1,600 30.77%
Drill 1,200 23.08%