BUD McALLISTER GOLDEN WEST DISTANCE FREE
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 1 (07/24/1998)
Daily Workout [1] for Saturday, October 1, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
1,650 12:00 PM
1 x 1650 on :00 every 3rd len. sd EN1 S FR
2,000 12:01 PM 20 x 100 on 1:15 Free
EN1 S FR
1:15
2,000 12:27 PM 20 x 100 on 1:05 Free
EN2 S FR
1:05
1,000 12:50 PM
1 x 1000 on :00 Free
EN1 S FR
1,000 12:51 PM
1 x 1000 on :00 Free
EN2 S FR
900 12:52 PM 12 x
75 on 1:05 Free
EN1 P FR
1:27
1:05 PM Finish time. Total: 8,550 yards. Stress Value = 116
pull (4" tube, paddles, bouy)
sets 4%5- 100-100,100-200-100-300,100-400,100-500
Energy Levels
Yards
================ ==============
Aerobic Base
5,550 64.91%
Anaerobic Thresh 3,000 35.09%
Stroke Categories
Yards
================= =============
Freestyle
8,550 100.00%
Type of Work
Yards
================ ==============
Swim
7,650 89.47%
Pull
900 10.53%
Daily Workout [2] for Monday, October 3, 1994
Distance Bud McAllister Group [1,7]
1 minute rest between sets
YARDS
======
700
900
800
800
400
400
200
300
SET
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ==================== === = === ====
12:00 PM 1 x 700 on :00 Free REC S FR
12:01 PM 1 x 900 on :00 im
EN1 S IM
12:02 PM 1 x 800 on :00 Free EN1 S FR
12:03 PM 1 x 800 on :00 im
EN2 S IM
12:04 PM 1 x 400 on :00 Free REC S FR
12:05 PM 1 x 400 on :00 Free EN2 S FR
12:06 PM 1 x 200 on :00 Free EN3 S FR
12:07 PM 1 x 300 on :00 Free REC S FR
12:07 PM Finish time. Total: 4,500 yards. Stress Value = 53
set 1- 1-kick-swim-kick
2-drill-swim-drill
3-swim
set 5,6,7- ez-neg split-sprint on watch
Energy Levels
Yards
================ ==============
Stroke Categories
Yards
================= =============
Warm-up/Recovery
Aerobic Base
Anaerobic Thresh
MaxVO2
1,400
1,700
1,200
200
31.11%
37.78%
26.67%
4.44%
Freestyle
IM
2,800
1,700
62.22%
37.78%
Type of Work
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 2 (07/24/1998)
Daily Workout [2] Distance Bud McAllister (con't)
================ ==============
Swim
4,500 100.00%
Daily Workout [3] for Monday, October 3, 1994
Distance Bud McAllister Group [1,7]
1 minute rest between sets
YARDS
======
600
600
1,500
500
3,200
800
900
SET
START
TIME SET DESCRIPTION
EGY T STK
======== ====================== === = ===
12:00 PM
1 x 600 on :00 Free REC S FR
12:01 PM
1 x 600 on :00 Free REC S IM
12:02 PM 15 x 100 on 1:15 Free EN1 S FR
12:22 PM
5 x 100 on 1:05 Free EN2 S FR
12:29 PM
1 x 3200 on :00 Free EN1 S FR
12:30 PM
1 x 800 on :00 Free EN2 S FR
12:31 PM
3 x 300 on 4:00 Free EN1 P FR
12:43 PM Finish time. Total: 8,100 yards.
PACE
====
1:15
1:05
1:20
Stress Value = 82
set 2- 50-kick
50-drill
50-swim
set 5-6- 800-600-400-200
600-400-200
400-200
200
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 14.81%
Aerobic Base
5,600 69.14%
Anaerobic Thresh 1,300 16.05%
Stroke Categories
Yards
================= =============
Freestyle
7,500 92.59%
IM
600
7.41%
Type of Work
Yards
================ ==============
Swim
7,200 88.89%
Pull
900 11.11%
YARDS
======
400
1,000
800
1,600
SET
START
TIME
========
12:00 PM
12:01 PM
12:02 PM
12:03 PM
Daily Workout [4] for Tuesday, October 4, 1994
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
=====================
1 x 400 on :00 Free
1 x 1000 on :00 Free
1 x 800 on :00 Free
1 x 1600 on :00 Free
EGY
===
REC
EN1
EN2
EN1
T
=
S
S
S
S
STK
===
FR
FR
FR
FR
PACE
====
1,650 12:04 PM 1 x 1650 on
12:04 PM Finish time.
:00 Free EN2 S FR
Total: 5,450 yards.
Stress Value = 75
set 2,3-4x100 1:15
1x200 2:15
3x100 1:15
1x200 2:15
1x100 1:15
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 3 (07/24/1998)
Daily Workout [4] Distance Bud McAllister (con't)
1x200 2:15
Energy Levels
Yards
================ ==============
Warm-up/Recovery
400
7.34%
Aerobic Base
2,600 47.71%
Anaerobic Thresh 2,450 44.95%
Stroke Categories
Yards
================= =============
Freestyle
5,450 100.00%
Type of Work
Yards
================ ==============
Swim
5,450 100.00%
YARDS
======
600
900
900
1,000
1,800
300
Daily Workout [5] for Wednesday, October 5, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ===================== === = === ====
12:00 PM 1 x 600 on :00 Free REC S FR
12:01 PM 1 x 900 on :00 Free EN1 S FR
12:02 PM 1 x 900 on :00 Free EN2 S FR
12:03 PM 1 x 1000 on :00 Free EN1 S FR
12:04 PM 1 x 1800 on :00 Free EN2 S FR
12:05 PM 1 x 300 on :00 Free REC P FR
12:05 PM Finish time. Total: 5,500 yards. Stress Value = 73
set 2-3 50-:50
100-1:15
150-1:40
2x50-:50
2x100-1:15
2x150-1:40
3x50-:50
3x100-1:15
3x150-1:40
set 4-5 200-2:25
400-4:30
600-6:15
400-4:30
600-6:15
600-6:15
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 16.36%
Aerobic Base
1,900 34.55%
Anaerobic Thresh 2,700 49.09%
Type of Work
Yards
================ ==============
Swim
5,200 94.55%
Stroke Categories
Yards
================= =============
Freestyle
5,500 100.00%
Pull
300
5.45%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 4 (07/24/1998)
Daily Workout [6] for Thursday, October 6, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ======================= === = === ====
600 12:00 PM 1 x 600 on :00 Free
EN1 S FR
400 12:01 PM 1 x 400 on :00 stroke REC S IM
600 12:02 PM 1 x 600 on :00 Free
EN1 S FR
1,800 12:03 PM 1 x 1800 on :00 Free
EN2 S FR
900 12:04 PM 1 x 900 on :00 Free
EN1 S FR
900 12:05 PM 1 x 900 on :00 Free
EN2 S IM
900 12:06 PM 1 x 900 on :00 fly
EN2 S FLY
300 12:07 PM 1 x 300 on :00 Free
REC S FR
1,250 12:08 PM 1 x 1250 on :00 Free
EN3 S FR
400 12:09 PM 1 x 400 on :00 Free
EN1 S FR
200 12:10 PM 1 x 200 on :00 Free
EN2 S FR
12:10 PM Finish time. Total: 8,250 yards. Stress Value = 176
set 3-4 50
150
100
300
set5-6 200
200
200
100
100
100
:50
1:40
1:20
3:10
fr
im 2:30
fl
fr
im 1:15
fl
x4
set 8-9 1x75 e
1x125f
1x75 e 1:20base
2x125f
1x75 e
3x125 f
1x75 e
4x125 e
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700
8.48%
Aerobic Base
2,500 30.30%
Anaerobic Thresh 3,800 46.06%
MaxVO2
1,250 15.15%
Stroke Categories
Yards
================= =============
Freestyle
6,050 73.33%
Butterfly
900 10.91%
IM
1,300 15.76%
Type of Work
Yards
================ ==============
Swim
8,250 100.00%
YARDS
======
500
1,000
1,400
1,500
1,000
Daily Workout [7] for Thursday, October 6, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ==================== === = === ====
12:00 PM 1 x 500 on :00 Free REC S FR
12:01 PM 5 x 200 on 2:10 Free EN2 S FR
1:05
12:13 PM 7 x 200 on 2:35 Free EN1 S FR
1:18
12:33 PM 3 x 500 on :00 Free EN1 S FR
12:34 PM 2 x 500 on :00 Free EN2 S FR
12:34 PM Finish time.
Total: 5,400 yards.
Stress Value = 69
set 2-3 3-2:35
1-2:15
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 5 (07/24/1998)
Daily Workout [7] Distance Bud McAllister (con't)
2-2:35
2-2:10
1-2:35
3-2;05
set 4-5 1-5:50
2-5:40
3-5:30
4-5:20
5-5:10
Energy Levels
Yards
================ ==============
Warm-up/Recovery
500
9.26%
Aerobic Base
2,900 53.70%
Anaerobic Thresh 2,000 37.04%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
YARDS
======
1,100
550
2,000
1,800
900
100
1,000
200
900
Daily Workout [8] for Thursday, October 6, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM
1 x 1100 on :00 Free
REC S FR
12:01 PM
1 x 550 on :00 stroke
REC S IM
12:02 PM 40 x
50 on :45 im order EN1 S IM
1:30
12:33 PM
1 x 1800 on :00 Free
EN1 S FR
12:34 PM
1 x 900 on :00 Free
EN2 S FR
12:35 PM
1 x 100 on :00 Free
SP1 S FR
12:36 PM
1 x 1000 on :00 Free
EN1 S FR
12:37 PM
1 x 200 on :00 Free
SP2 S FR
12:38 PM
9 x 100 on :00 Free
EN1 P FR
12:38 PM Finish time. Total: 8,550 yards. Stress Value = 103
1x each stroke
2x each stroke set 3
3x each stroke
4x each stroke
set 4,5,6- 600-7:00
400-4:15
500-5:50
300-3:10
400-4:40
200-2:05
300-3:30
set 7,8- 75 bl 1:10
50ez
:50
25 sp :50
set 9- 3-1:20
1-1:10
2-1:20
1-1:10
1-1:20
1-1:10
100-all out
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,650 19.30%
Hy-Tek's WORKOUT MANAGER licensed to
Page 6 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
6,000 70.18%
Coaching Services,USA Sw. 4
Daily Workout [8] Distance Bud McAllister (con't)
Aerobic Base
5,700 66.67% IM
Anaerobic Thresh
900 10.53%
Lactate Toleranc
100
1.17%
Peak Lactate
200
2.34%
2,550
29.82%
Type of Work
Yards
================ ==============
Swim
7,650 89.47%
Pull
900 10.53%
Daily Workout [9] for Friday, October 7, 1994
Distance Bud McAllister Group [1,7]
1 minute rest between sets
YARDS
======
300
300
1,500
300
600
1,500
400
SET
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ======================= === = === ====
12:00 PM
1 x 300 on :00 Free
REC S FR
12:01 PM
1 x 300 on :00 stroke REC S IM
12:02 PM 15 x 100 on 1:15 Free
EN1 S FR
1:15
12:22 PM
3 x 100 on 1:05 Free
EN2 S FR
1:05
12:27 PM
3 x 200 on 2:40 Free
EN1 S FR
1:20
12:36 PM
6 x 250 on 2:40 Free
EN2 S FR
1:04
12:53 PM
1 x 400 on :00 Free
REC P FR
12:53 PM Finish time. Total: 4,900 yards. Stress Value = 57
set 2-3- 6-1:20
3-1:10
4-1:15
2-1:05
2-1:10
1-1:00
set 5-6-200 2:45
3x250 2:45
200 2:40
2x250 2:40
200
2:35
1x250 all out 2:35
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 20.41%
Aerobic Base
2,100 42.86%
Anaerobic Thresh 1,800 36.73%
Stroke Categories
Yards
================= =============
Freestyle
4,600 93.88%
IM
300
6.12%
Type of Work
Yards
================ ==============
Swim
4,500 91.84%
Pull
400
8.16%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 7 (07/24/1998)
Daily Workout [10] for Saturday, October 8, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
YARDS
======
600
600
900
2,000
2,400
2,400
200
START
TIME SET DESCRIPTION
EGY
======== ============================= ===
12:00 PM
1 x 600 on :00 Free
REC
12:01 PM
1 x 600 on :00 im
REC
12:02 PM 18 x 50 on 1:00 Free
EN1
12:21 PM 20 x 100 on :00 Fr challenge EN3
12:22 PM
6 x 400 on 4:45 Free
EN1
12:52 PM
6 x 400 on :00 Free
EN2
12:53 PM
1 x 200 on :00 Free
REC
12:53 PM Finish time. Total: 9,100 yards.
T STK
= ===
S FR
S IM
S FR
S FR
S FR
S FR
S FR
Stress
PACE
====
2:00
1:11
Value = 201
set 3- 1-k-s1:10
2-d-s1:00
3-s :50
set 4- start at 1:20 and drop
1-sec. until 1:00
go until miss
set 5-6 3-4:45
3-4:15
2-4:45
2-4:10
1-4:45
1-4:05
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 15.38%
Aerobic Base
3,300 36.26%
Anaerobic Thresh 2,400 26.37%
MaxVO2
2,000 21.98%
Stroke Categories
Yards
================= =============
Freestyle
8,500 93.41%
IM
600
6.59%
Type of Work
Yards
================ ==============
Swim
9,100 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 8 (07/24/1998)
Daily Workout [11] for Monday, October 10, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ======================= === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
1,000 12:01 PM 1 x 1000 on :00 im
REC S IM
600 12:02 PM 8 x
75 on 1:10 Free
EN1 S FR
1:33
300 12:13 PM 4 x
75 on 1:10 stroke EN2 S IM
1:33
900 12:19 PM 1 x 900 on :00 Free
EN1 P FR
100 12:20 PM 1 x 100 on 1:10 Free
EN2 S FR
1:10
400 12:23 PM 1 x 400 on :00 Free
REC S FR
200 12:24 PM 1 x 200 on :00 Free
EN1 S FR
200 12:25 PM 1 x 200 on :00 Free
SP1 S FR
400 12:26 PM 1 x 400 on :00 Free
REC S FR
12:26 PM Finish time. Total: 4,700 yards. Stress Value = 41
set 2- 200 stroke
800-rev im-50-k
50-s
50-dr
50-s
set-7,8,9-25ez
25bl :30sec 8x
25ez
25sp
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,400 51.06%
Aerobic Base
1,700 36.17%
Anaerobic Thresh
400
8.51%
Lactate Toleranc
200
4.26%
Stroke Categories
Yards
================= =============
Freestyle
3,400 72.34%
IM
1,300 27.66%
Type of Work
Yards
================ ==============
Swim
3,800 80.85%
Pull
900 19.15%
YARDS
======
400
2,100
600
400
1,200
300
Daily Workout [12] for Monday, October 10, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ===================== === = === ====
12:00 PM 1 x 400 on :00 Free REC S FR
12:01 PM 1 x 2100 on :00 Free EN1 S FR
12:02 PM 1 x 600 on :00 Free EN2 S FR
12:03 PM 2 x 200 on 2:30 Free EN1 S FR
1:15
12:09 PM 2 x 600 on :00 Free EN2 S FR
12:10 PM 1 x 300 on :00 Free REC P FR
12:10 PM Finish time. Total: 5,000 yards. Stress Value = 61
set 2-3- 4-2:00
2-1:45
4-1:55
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 9 (07/24/1998)
Daily Workout [12] Distance Bud McAllister (con't)
2-1:40
4-1:50
2-1:35
set 4-5- 200-2:30
600-6:30 x2
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 14.00%
Aerobic Base
2,500 50.00%
Anaerobic Thresh 1,800 36.00%
Type of Work
Yards
================ ==============
Swim
4,700 94.00%
Stroke Categories
Yards
================= =============
Freestyle
5,000 100.00%
Pull
YARDS
======
300
300
300
1,600
800
800
1,600
1,600
300
100
1,200
300
6.00%
Daily Workout [13] for Monday, October 10, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== =========================== === = === ====
12:00 PM
1 x 300 on :00 Free
REC S FR
12:01 PM
1 x 300 on :00 Fr/stroke REC S FR
12:02 PM
1 x 300 on :00 im
REC S IM
12:03 PM
8 x 200 on 2:25 Free
EN1 S FR
1:13
12:24 PM
4 x 200 on :00 free
EN1 S IM
12:25 PM
4 x 200 on 2:25 Free
REC S FR
1:13
12:36 PM
8 x 200 on 2:35 im
EN2 S IM
1:18
12:58 PM
1 x 1600 on :00 Free
EN1 S FR
12:59 PM
1 x 300 on :00 Free
EN3 S FR
1:00 PM
1 x 100 on :00 Free
SP1 S FR
1:01 PM 12 x 100 on 1:20 Free
EN1 S FR
1:20
1:17 PM Finish time. Total: 8,900 yards. Stress Value = 110
set4&5- 12 tot. every 3rd 200 im
set 6-7 tot of 12- 1.free
2.im
4x
3.im
set 8,9,10- 400 4:40
300 3:30
200 2:20
100 1:10
300 3:30
200 2:20
100 1:10
200 2:20
100 1:10
100 all out
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,700 19.10%
Hy-Tek's WORKOUT MANAGER licensed to
Page 10 (07/24/1998)
set 11- 1-1:25
1-1:15
2-1:25
2-1:15
3-1:25
3-1:25
Stroke Categories
Yards
================= =============
Freestyle
6,200 69.66%
Coaching Services,USA Sw. 4
Daily Workout [13] Distance Bud McAllister (con't)
Aerobic Base
5,200 58.43% IM
Anaerobic Thresh 1,600 17.98%
MaxVO2
300
3.37%
Lactate Toleranc
100
1.12%
2,700
30.34%
Type of Work
Yards
================ ==============
Swim
8,900 100.00%
YARDS
Daily Workout [14] for Tuesday, October 11, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======
600
600
600
3,000
========
12:00 PM
12:01 PM
12:02 PM
12:03 PM
========================== === =
1 x 600 on :00 Free
REC S
8 x 75 on :00 Free
EN1 S
8 x 75 on :00 Free
EN2 S
1 x 100 on 1:30 Free } 5x EN1 S
1 x 200 on 2:20 Free }
EN1 S
1 x 300 on 3:10 Free }
EN2 S
600 12:39 PM 1 x 600 on :00 Free
REC S
12:39 PM Finish time. Total: 5,400 yards.
=== ====
FR
FR
FR
FR
1:30
FR
1:10
FR
1:03
FR
Stress Value = 63
set 2-3- tot 16x75- 4-1:05
4-:55
4-1:00
4-:50
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 22.22%
Aerobic Base
2,100 38.89%
Anaerobic Thresh 2,100 38.89%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 11 (07/24/1998)
Daily Workout [15] for Tuesday, October 11, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================== === = === ====
800 12:00 PM
1 x 800 on :00 Free-choise REC S FR
1,000 12:01 PM 10 x 100 on 1:20 Free
EN1 S FR
1:20
500 12:16 PM
5 x 100 on 1:05 Free
EN2 S FR
1:05
2,400 12:23 PM
1 x 100 on 1:25 im } 4x
EN1 S IM
1:25
1 x 200 on 2:40 im }
EN1 S IM
1:20
1 x 300 on 3:45 im }
EN2 S IM
1:15
1,200 12:56 PM
3 x 400 on 4:40 Free
EN1 S FR
1:10
400 1:11 PM
1 x 400 on 4:40 Free
EN3 S FR
1:10
600 1:17 PM
2 x 300 on 3:30 Free
EN1 S FR
1:10
300 1:25 PM
1 x 300 on 3:30 Free
EN3 S FR
1:10
200 1:30 PM
1 x 200 on 2:20 Free
EN1 S FR
1:10
200 1:34 PM
1 x 200 on 2:20 Free
EN3 S FR
1:10
100 1:38 PM
1 x 100 on :00 Free-all out SP1 S FR
1,000 1:39 PM
1 x 1000 on :00 Free
REC S FR
1:39 PM Finish time. Total: 8,700 yards. Stress Value = 138
set 2,3 tot of 15x100- 1-1:25
2-1:20
3-1:15
4-1:10
5-1:05
set 8-10-12 for time and add up for
broken 1000
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,800 20.69%
Aerobic Base
4,200 48.28%
Anaerobic Thresh 1,700 19.54%
MaxVO2
900 10.34%
Lactate Toleranc
100
1.15%
Stroke Categories
Yards
================= =============
Freestyle
6,300 72.41%
IM
2,400 27.59%
Type of Work
Yards
================ ==============
Swim
8,700 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 12 (07/24/1998)
Daily Workout [16] for Wednesday, October 12, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
2,700 12:01 PM 1 x 50 on :50 free } 1x EN1 S FR
1:40
1 x 150 on 1:50 Free }
EN1 S FR
1:13
1 x 250 on 2:45 Free }
EN2 S FR
1:06
2 x 50 on :50 Free }
EN1 S FR
1:40
2 x 150 on 1:50 Free }
EN1 S FR
1:13
2 x 250 on 2:45 Free }
EN2 S FR
1:06
3 x 50 on :50 Free }
EN1 S FR
1:40
3 x 150 on 1:50 Free }
EN1 S FR
1:13
3 x 250 on 2:45 Free }
EN2 S FR
1:06
2,000 12:35 PM 1 x 200 on 2:30 Free } 1x EN1 S FR
1:15
1 x 600 on 6:30 Free }
EN2 S FR
1:05
1 x 400 on 5:00 Free }
EN1 S FR
1:15
1 x 800 on 8:40 Free }
EN2 S FR
1:05
12:58 PM Finish time. Total: 5,300 yards. Stress Value = 76
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 11.32%
Aerobic Base
1,800 33.96%
Anaerobic Thresh 2,900 54.72%
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Type of Work
Yards
================ ==============
Swim
5,300 100.00%
YARDS
======
50
550
150
Daily Workout [17] for Thursday, October 13, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY
======== =========================================== ===
12:00 PM 1 x 50 on 11:00 Free
REC
12:12 PM 1 x 550 on
:00 Free
REC
12:13 PM 1 x 50 on
:00 fly-challenge at :50 } 1x EN3
1 x 50 on
:00 ba-challenge at:50
}
EN3
1 x 50 on
:00 br-challenge at :50 }
EN3
T
=
S
S
S
S
S
STK PACE
=== ====
FR 22:00
FR
FLY
BK
BR
4,800 12:14 PM
300
2 x 600 on
2 x 600 on
2 x 600 on
2 x 600 on
1:10 PM 1 x 300 on
1:10 PM Finish time.
7:15 Free } 1x
6:30 Free }
7:15 Free }
6:15 Free }
:00 Free
Total: 5,850 yards.
EN1 S FR
EN2 S FR
EN1 S FR
EN2 S FR
REC P FR
Stress Value = 81
set 3-5 challenge set
fl,bk-start at :50 sec drop 1sec every time
br- start at :55 sec then same as above
set6-9 is 8x600 as a set.
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 13 (07/24/1998)
Daily Workout [17] Distance Bud McAllister (con't)
Energy Levels
Yards Stroke Categories
Yards
================ ============== ================= =============
Warm-up/Recovery
900 15.38% Freestyle
5,700 97.44%
Aerobic Base
2,400 41.03% Backstroke
50
0.85%
Anaerobic Thresh 2,400 41.03% Breaststroke
50
0.85%
MaxVO2
150
2.56% Butterfly
50
0.85%
Type of Work
Yards
================ ==============
Swim
5,550 94.87%
Pull
300
5.13%
YARDS
======
400
1,800
1,200
1,200
800
Daily Workout [18] for Friday, October 14, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================== === = === ====
12:00 PM 1 x 400 on :00 Free
REC S FR
12:01 PM 1 x 150 on 2:00 Free } 1x
EN1 S FR
1:20
3 x 150 on 1:45 Free }
EN2 S FR
1:10
2 x 150 on 1:55 Free }
EN1 S FR
1:17
2 x 150 on 1:40 Free }
EN2 S FR
1:07
3 x 150 on 1:50 Free }
EN1 S FR
1:13
1 x 150 on 1:35 Free }
EN2 S FR
1:03
12:24 PM 4 x 300 on 3:40 Free
EN1 S FR
1:13
12:40 PM 4 x 300 on 3:10 Free
EN2 S FR
1:03
12:54 PM 2 x 400 on :00 Free-1min. between REC P FR
12:54 PM Finish time. Total: 5,400 yards. Stress Value = 63
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 22.22%
Aerobic Base
2,100 38.89%
Anaerobic Thresh 2,100 38.89%
Type of Work
Yards
================ ==============
Swim
4,600 85.19%
Pull
800 14.81%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
1:13
1:05
1:13
1:03
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 14 (07/24/1998)
Daily Workout [19] for Friday, October 14, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =============================== === = === ====
500 12:00 PM 1 x 500 on :00 Free
REC S FR
800 12:01 PM 8 x 100 on 1:20 Free
EN1 S FR
1:20
400 12:13 PM 4 x 100 on 1:20 im
EN1 S IM
1:20
900 12:20 PM 6 x 150 on :00 Free
EN1 S FR
900 12:21 PM 6 x 150 on 1:55 fl
EN2 S FLY 1:17
1,800 12:34 PM 6 x 300 on 3:45 im
EN2 S IM
1:15
900 12:58 PM 6 x 150 on :00 2-fl,2-bk,2-br EN1 S IM
600 12:59 PM 1 x 600 on :00 Free
EN1 S FR
600 1:00 PM 1 x 600 on :00 Free
EN2 S FR
1,500 1:01 PM 1 x 1500 on :00 Free
EN3 S FR
400 1:02 PM 1 x 400 on :00 Free
REC P FR
1:02 PM Finish time. Total: 9,300 yards. Stress Value = 192
set-8-9-10
1001:20
1001:10
1001:20
2002:10
1001:20
3003:10
1001:20
4004:10
1001:20
5005:10
1001:20
6006:10
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900
9.68%
Aerobic Base
3,600 38.71%
Anaerobic Thresh 3,300 35.48%
MaxVO2
1,500 16.13%
Stroke Categories
Yards
================= =============
Freestyle
5,300 56.99%
Butterfly
900
9.68%
IM
3,100 33.33%
Type of Work
Yards
================ ==============
Swim
8,900 95.70%
Pull
400
4.30%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 15 (07/24/1998)
Daily Workout [20] for Saturday, October 15, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =============================== === = === ====
800 12:00 PM
1 x 800 on :00 Free
REC S FR
400
500
1,000
500
3,600
12:01
12:02
12:10
12:23
12:30
PM
PM
PM
PM
PM
600
400
200
1:21
1:31
1:38
1:41
PM
PM
PM
PM
1 x 400 on
5 x 100 on
10 x 100 on
5 x 100 on
1 x 600 on
1 x 200 on
1 x 300 on
1 x 100 on
6 x 100 on
4 x 100 on
2 x 100 on
Finish time.
:00 stroke
1:15 Free
1:10 Free
1:05 Free
8:00 im
2:30 fl-bk-br
4:00 im
2:00 fl-bk-br
1:25 Free
1:20 Free
1:15 Free
Total: 8,000
REC S IM
EN1 S FR
1:15
EN1 S FR
1:10
EN1 S FR
1:05
} 3x EN1 S IM
1:20
}
EN2 S IM
1:15
}
EN1 S IM
1:20
}
EN1 S IM
2:00
EN1 P FR
1:25
EN1 P FR
1:20
EN1 P FR
1:15
yards. Stress Value = 74
set-6,9 round 1-200+100fly
2 200+100bk
3 200+100br
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 15.00%
Aerobic Base
6,200 77.50%
Anaerobic Thresh
600
7.50%
Stroke Categories
Yards
================= =============
Freestyle
4,000 50.00%
IM
4,000 50.00%
Type of Work
Yards
================ ==============
Swim
6,800 85.00%
Pull
1,200 15.00%
YARDS
======
300
300
300
7,200
1,200
900
Daily Workout [21] for Saturday, October 15, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK
======== ==================================== === = ===
12:00 PM 1 x 300 on :00 Free
REC S FR
12:01 PM 1 x 300 on :00 fr/st
REC S FR
12:02 PM 1 x 300 on :00 dr-sw
REC S FR
12:03 PM 6 x 150 on 2:00 Free
} 6x EN1 S FR
6 x 50 on :50 2-fl,2-bk,2-br }
EN1 S IM
1:46 PM 1 x 75 on :00 Free dr } 8x
REC S FR
1 x 75 on 1:30 free
}
SP1 S FR
1:59 PM 9 x 100 on :00 Free
EN1 S FR
1:59 PM Finish time. Total: 10,200 yards. Stress Value
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,500 14.71%
Aerobic Base
8,100 79.41%
Hy-Tek's WORKOUT MANAGER licensed to
Page 16 (07/24/1998)
1:20
1:40
2:00
= 129
Stroke Categories
Yards
================= =============
Freestyle
8,400 82.35%
IM
1,800 17.65%
Coaching Services,USA Sw. 4
Daily Workout [21] Distance Bud McAllister (con't)
Lactate Toleranc
600
5.88%
Type of Work
Yards
================ ==============
PACE
====
Swim
YARDS
======
600
1,000
400
2,400
300
300
400
10,200 100.00%
Daily Workout [22] for Monday, October 17, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== =========================== === = === ====
12:00 PM 2 x 300 on :00 Fr , fr/st REC S FR
12:01 PM 5 x 200 on :00 Free
EN1 S FR
12:02 PM 2 x 200 on :00 Free
EN2 S FR
12:03 PM 1 x 2400 on :00 Free
EN1 S FR
12:04 PM 1 x 300 on 3:10 Free
EN2 S FR
1:03
12:09 PM 1 x 300 on :00 Free
EN3 S FR
12:10 PM 1 x 400 on :00 Free
REC P FR
12:10 PM Finish time. Total: 5,400 yards. Stress Value = 66
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 18.52%
Aerobic Base
3,400 62.96%
Anaerobic Thresh
700 12.96%
MaxVO2
300
5.56%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 92.59%
Pull
400
7.41%
YARDS
======
750
900
900
250
900
1,200
1,200
600
900
800
Daily Workout [23] for Monday, October 17, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ======================= === = === ====
12:00 PM 1 x 750 on :00 Free
REC S FR
12:01 PM 1 x 900 on :00 Free
EN2 S FR
12:02 PM 1 x 900 on :00 Free
EN1 S FR
12:03 PM 1 x 250 on :00 stroke REC S IM
12:04 PM 2 x 450 on :00 Free
EN1 S FR
12:05 PM 2 x 600 on :00 Free
EN1 S IM
12:06 PM 1 x 1200 on :00 Free
REC S FR
12:07 PM 1 x 600 on :00 Free
EN2 S FR
12:08 PM 1 x 900 on :00 Free
SP1 S FR
12:09 PM 8 x 100 on :00 Free
EN1 P FR
12:09 PM Finish time. Total: 8,400 yards. Stress Value = 140
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,200 26.19%
Hy-Tek's WORKOUT MANAGER licensed to
Page 17 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
6,950 82.74%
Coaching Services,USA Sw. 4
Daily Workout [23] Distance Bud McAllister (con't)
Aerobic Base
3,800 45.24% IM
Anaerobic Thresh 1,500 17.86%
Lactate Toleranc
900 10.71%
1,450
17.26%
Type of Work
Yards
================ ==============
Swim
7,600 90.48%
Pull
800
9.52%
YARDS
======
800
600
1,200
1,600
600
600
Daily Workout [24] for Tuesday, October 18, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ===================== === = === ====
12:00 PM 1 x 800 on :00 Free REC S FR
12:01 PM 1 x 600 on :00 Free EN2 S FR
12:02 PM 1 x 1200 on :00 Free EN1 S FR
12:03 PM 1 x 1600 on :00 Free EN1 S FR
12:04 PM 1 x 600 on :00 Free EN2 S FR
12:05 PM 1 x 600 on :00 Free REC P FR
12:05 PM Finish time. Total: 5,400 yards. Stress Value = 52
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 25.93%
Aerobic Base
2,800 51.85%
Anaerobic Thresh 1,200 22.22%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
4,800 88.89%
Pull
600 11.11%
YARDS
======
1,000
800
1,350
1,800
1,800
2,000
Daily Workout [25] for Wednesday, October 19, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ==================================== === = === ====
12:00 PM 5 x 200 on :00 stroke-:30r between REC S FR
12:01 PM 8 x 100 on 1:30 sw-catch up
EN1 S FR
1:30
12:14 PM 1 x 100 on 1:20 im
} 6x
EN2 S IM
1:20
1 x 125 on 1:20 Free }
EN2 S FR
1:04
12:31 PM 1 x 200 on 2:40 im
} 4x
EN2 S FR
1:20
1 x 250 on 2:40 Free }
EN2 S FR
1:04
12:54 PM 1 x 400 on 5:20 im
} 2x
EN2 S IM
1:20
1 x 500 on 5:20 Free }
EN2 S FR
1:04
1:17 PM 2 x 1000 on :00 rest 1min between
REC P FR
1:17 PM Finish time. Total: 8,750 yards. Stress Value = 107
Energy Levels
Yards
================ ==============
Warm-up/Recovery 3,000 34.29%
Hy-Tek's WORKOUT MANAGER licensed to
Page 18 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
7,350 84.00%
Coaching Services,USA Sw. 4
Daily Workout [25] Distance Bud McAllister (con't)
Aerobic Base
800
9.14% IM
Anaerobic Thresh 4,950 56.57%
1,400
16.00%
Type of Work
Yards
================ ==============
Swim
6,750 77.14%
Pull
2,000 22.86%
YARDS
======
700
300
200
900
2,400
400
200
Daily Workout [26] for Thursday, October 20, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ===================== === = === ====
12:00 PM 1 x 700 on :00 Free REC S FR
12:01 PM 1 x 300 on :00 Free EN1 S FR
12:02 PM 1 x 200 on :00 Free EN2 S FR
12:03 PM 1 x 900 on :00 Free EN1 S FR
12:04 PM 1 x 2400 on :00 Free EN2 S FR
12:05 PM 1 x 400 on :00 Free EN3 S FR
12:06 PM 1 x 200 on :00 Free REC S FR
12:06 PM Finish time. Total: 5,100 yards. Stress Value = 88
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 17.65%
Aerobic Base
1,200 23.53%
Anaerobic Thresh 2,600 50.98%
MaxVO2
400
7.84%
Stroke Categories
Yards
================= =============
Freestyle
5,100 100.00%
Type of Work
Yards
================ ==============
Swim
5,100 100.00%
YARDS
======
500
900
300
1,600
2,000
200
Daily Workout [28] for Friday, October 21, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ===================== === = === ====
12:00 PM 1 x 500 on :00 Free REC S FR
12:01 PM 1 x 900 on :00 Free EN1 S FR
12:02 PM 1 x 300 on :00 Free EN2 S FR
12:03 PM 1 x 1600 on :00 Free EN1 S FR
12:04 PM 1 x 2000 on :00 Free EN3 S FR
12:05 PM 1 x 200 on :00 Free REC S FR
12:05 PM Finish time. Total: 5,500 yards. Stress Value = 151
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 12.73%
Aerobic Base
2,500 45.45%
Anaerobic Thresh
300
5.45%
MaxVO2
2,000 36.36%
Hy-Tek's WORKOUT MANAGER licensed to
Page 19 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
5,500 100.00%
Coaching Services,USA Sw. 4
Daily Workout [28] Distance Bud McAllister (con't)
Type of Work
Yards
================ ==============
Swim
5,500 100.00%
YARDS
======
450
450
600
1,200
1,200
1,000
800
900
900
1,200
Daily Workout [29] for Friday, October 21, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ======================= === = === ====
12:00 PM 1 x 450 on :00 Free
REC S FR
12:01 PM 1 x 450 on :00 stroke REC S IM
12:02 PM 1 x 600 on :00 Free
EN1 S FR
12:03 PM 1 x 1200 on :00 im
EN1 S IM
12:04 PM 1 x 1200 on :00 Free
EN1 S FR
12:05 PM 1 x 1000 on :00 im
EN2 S IM
12:06 PM 1 x 800 on :00 im
EN3 S IM
12:07 PM 1 x 900 on :00 Free
EN1 S FR
12:08 PM 1 x 900 on :00 Free
EN2 S FR
12:09 PM 1 x 1200 on :00 Free
EN3 S FR
12:09 PM Finish time. Total: 8,700 yards. Stress Value = 197
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 10.34%
Aerobic Base
3,900 44.83%
Anaerobic Thresh 1,900 21.84%
MaxVO2
2,000 22.99%
Stroke Categories
Yards
================= =============
Freestyle
5,250 60.34%
IM
3,450 39.66%
Type of Work
Yards
================ ==============
Swim
8,700 100.00%
YARDS
======
750
750
1,750
500
3,000
1,500
600
300
Daily Workout [30] for Saturday, October 22, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ======================= === = === ====
12:00 PM 1 x 750 on :00 Free
REC S FR
12:01 PM 1 x 750 on :00 stroke REC S IM
12:02 PM 1 x 1750 on :00 Free
EN1 S FR
12:03 PM 1 x 500 on :00 Free
EN2 S FR
12:04 PM 1 x 3000 on :00 Free
EN1 S FR
12:05 PM 1 x 1500 on :00 Free
EN2 S FR
12:06 PM 1 x 600 on :00 Free
REC S FR
12:07 PM 1 x 300 on :00 Free
EN3 S FR
12:07 PM Finish time. Total: 9,150 yards. Stress Value = 106
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,100 22.95%
Aerobic Base
4,750 51.91%
Hy-Tek's WORKOUT MANAGER licensed to
Page 20 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
8,400 91.80%
IM
750
8.20%
Coaching Services,USA Sw. 4
Daily Workout [30] Distance Bud McAllister (con't)
Anaerobic Thresh
MaxVO2
2,000
300
21.86%
3.28%
Type of Work
Yards
================ ==============
Swim
9,150 100.00%
YARDS
======
600
1,200
1,200
600
300
600
300
Daily Workout [31] for Saturday, October 22, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ======================= === = === ====
12:00 PM 1 x 600 on :00 Free
REC S FR
12:01 PM 1 x 1200 on :00 stroke EN1 S IM
12:02 PM 1 x 1200 on :00 Free
EN1 S FR
12:03 PM 1 x 600 on :00 im
EN2 S IM
12:04 PM 1 x 300 on :00 Free
SP1 S FR
12:05 PM 1 x 600 on :00 Free
EN1 S FR
12:06 PM 1 x 300 on :00 Free
REC P FR
12:06 PM Finish time. Total: 4,800 yards. Stress Value = 66
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 18.75%
Aerobic Base
3,000 62.50%
Anaerobic Thresh
600 12.50%
Lactate Toleranc
300
6.25%
Stroke Categories
Yards
================= =============
Freestyle
3,000 62.50%
IM
1,800 37.50%
Type of Work
Yards
================ ==============
Swim
4,500 93.75%
Pull
300
6.25%
YARDS
======
400
1,800
900
1,200
1,200
100
Daily Workout [32] for Monday, October 24, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ===================== === = === ====
12:00 PM 1 x 400 on :00 Free REC S FR
12:01 PM 1 x 1800 on :00 Free EN1 S FR
12:02 PM 1 x 900 on :00 Free EN2 S FR
12:03 PM 1 x 1200 on :00 Free EN1 S FR
12:04 PM 1 x 1200 on :00 Free EN2 S FR
12:05 PM 1 x 100 on :00 Free REC S FR
12:05 PM Finish time. Total: 5,600 yards. Stress Value = 72
Energy Levels
Yards
================ ==============
Warm-up/Recovery
500
8.93%
Aerobic Base
3,000 53.57%
Anaerobic Thresh 2,100 37.50%
Stroke Categories
Yards
================= =============
Freestyle
5,600 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 21 (07/24/1998)
Daily Workout [32] Distance Bud McAllister (con't)
Type of Work
Yards
================ ==============
Swim
5,600 100.00%
YARDS
======
400
600
800
2,800
800
400
1,200
500
600
Daily Workout [33] for Monday, October 24, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ======================= === = === ====
12:00 PM 1 x 400 on :00 Free
REC S FR
12:01 PM 1 x 600 on :00 stroke REC S IM
12:02 PM 1 x 800 on :00 Free
EN3 S FR
12:03 PM 1 x 2800 on :00 stroke EN1 S IM
12:04 PM 1 x 800 on :00 stroke EN2 S IM
12:05 PM 1 x 400 on :00 stroke EN3 S IM
12:06 PM 1 x 1200 on :00 Free
REC S FR
12:07 PM 1 x 500 on :00 Free
EN3 S FR
12:08 PM 1 x 600 on :00 Free
REC P FR
12:08 PM Finish time. Total: 8,100 yards. Stress Value = 146
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,800 34.57%
Aerobic Base
2,800 34.57%
Anaerobic Thresh
800
9.88%
MaxVO2
1,700 20.99%
Stroke Categories
Yards
================= =============
Freestyle
3,500 43.21%
IM
4,600 56.79%
Type of Work
Yards
================ ==============
Swim
7,500 92.59%
Pull
600
7.41%
YARDS
======
600
1,000
1,000
1,750
750
300
Daily Workout [34] for Tuesday, October 25, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ===================== === = === ====
12:00 PM 1 x 600 on :00 Free REC S FR
12:01 PM 1 x 1000 on :00 Free EN1 S FR
12:02 PM 1 x 1000 on :00 Free EN2 S FR
12:03 PM 1 x 1750 on :00 Free EN1 S FR
12:04 PM 1 x 750 on :00 Free EN2 S FR
12:05 PM 1 x 300 on :00 Free REC S FR
12:05 PM Finish time. Total: 5,400 yards. Stress Value = 63
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 16.67%
Aerobic Base
2,750 50.93%
Anaerobic Thresh 1,750 32.41%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 22 (07/24/1998)
Daily Workout [34] Distance Bud McAllister (con't)
================ ==============
Swim
5,400 100.00%
YARDS
======
750
250
1,200
1,200
1,050
2,000
2,000
600
Daily Workout [35] for Wednesday, October 26, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ======================= === = === ====
12:00 PM 1 x 750 on :00 Free
REC S FR
12:01 PM 1 x 250 on :00 stroke REC S IM
12:02 PM 1 x 1200 on :00 Free
EN1 S FR
12:03 PM 1 x 1200 on :00 Free
EN3 S FR
12:04 PM 1 x 1050 on :00 Free
EN1 S IM
12:05 PM 1 x 2000 on :00 Free
EN1 S FR
12:06 PM 1 x 2000 on :00 Free
EN2 S FR
12:07 PM 1 x 600 on :00 Free
EN1 S FR
12:07 PM Finish time. Total: 9,050 yards. Stress Value = 161
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 11.05%
Aerobic Base
4,850 53.59%
Anaerobic Thresh 2,000 22.10%
MaxVO2
1,200 13.26%
Stroke Categories
Yards
================= =============
Freestyle
7,750 85.64%
IM
1,300 14.36%
Type of Work
Yards
================ ==============
Swim
9,050 100.00%
YARDS
======
1,000
1,800
600
2,000
1,500
1,000
1,200
Daily Workout [36] for Thursday, October 27, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ======================= === = === ====
12:00 PM 1 x 1000 on :00 stroke REC S IM
12:01 PM 1 x 1800 on :00 Free
EN1 S FR
12:02 PM 1 x 600 on :00 Free
EN2 S FR
12:03 PM 1 x 2000 on :00 Free
EN1 S FR
12:04 PM 1 x 1500 on :00 Free
EN2 S FR
12:05 PM 1 x 1000 on :00 Free
EN3 S FR
12:06 PM 1 x 1200 on :00 Free
EN1 P FR
12:06 PM Finish time. Total: 9,100 yards. Stress Value = 152
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 10.99%
Aerobic Base
5,000 54.95%
Anaerobic Thresh 2,100 23.08%
MaxVO2
1,000 10.99%
Stroke Categories
Yards
================= =============
Freestyle
8,100 89.01%
IM
1,000 10.99%
Type of Work
Yards
================ ==============
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 23 (07/24/1998)
Daily Workout [36] Distance Bud McAllister (con't)
Swim
7,900 86.81%
Pull
1,200 13.19%
YARDS
======
800
700
700
1,200
1,800
200
Daily Workout [43] for Thursday, October 27, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ======================= === = === ====
12:00 PM 1 x 800 on :00 Free
REC S FR
12:01 PM 1 x 700 on :00 Free
EN1 S FR
12:02 PM 1 x 700 on :00 stroke EN1 S IM
12:03 PM 1 x 1200 on :00 Free
EN1 S FR
12:04 PM 1 x 1800 on :00 Free
EN2 S FR
12:05 PM 1 x 200 on :00 Free
REC S FR
12:05 PM Finish time. Total: 5,400 yards. Stress Value = 62
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 18.52%
Aerobic Base
2,600 48.15%
Anaerobic Thresh 1,800 33.33%
Stroke Categories
Yards
================= =============
Freestyle
4,700 87.04%
IM
700 12.96%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
YARDS
======
500
900
900
1,500
900
300
300
Daily Workout [37] for Friday, October 28, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ===================== === = === ====
12:00 PM 1 x 500 on :00 Free REC S FR
12:01 PM 1 x 900 on :00 Free EN1 S FR
12:02 PM 1 x 900 on :00 Free EN2 S FR
12:03 PM 1 x 1500 on :00 Free EN2 S FR
12:04 PM 1 x 900 on :00 Free EN1 S FR
12:05 PM 1 x 300 on :00 Free SP1 S FR
12:06 PM 1 x 300 on :00 Free REC P FR
12:06 PM Finish time. Total: 5,300 yards. Stress Value = 90
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 15.09%
Aerobic Base
1,800 33.96%
Anaerobic Thresh 2,400 45.28%
Lactate Toleranc
300
5.66%
Type of Work
Yards
================ ==============
Swim
5,000 94.34%
Pull
300
5.66%
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 24 (07/24/1998)
Daily Workout [38] for Friday, October 28, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ======================= === = === ====
900 12:00 PM 1 x 900 on :00 Free
EN1 S FR
1,000 12:01 PM 1 x 1000 on :00 Free
EN1 S FR
500 12:02 PM 1 x 500 on :00 stroke EN1 S FR
1,350 12:03 PM 1 x 1350 on :00 Free
EN1 S FR
450 12:04 PM 1 x 450 on :00 Free
EN2 S FR
3,000 12:05 PM 1 x 3000 on :00 Free
EN1 S FR
600 12:06 PM 1 x 600 on :00 Free
EN3 S FR
1,000 12:07 PM 1 x 1000 on :00 Free
EN1 P FR
12:07 PM Finish time. Total: 8,800 yards. Stress Value = 123
Energy Levels
Yards
================ ==============
Aerobic Base
7,750 88.07%
Anaerobic Thresh
450
5.11%
MaxVO2
600
6.82%
Stroke Categories
Yards
================= =============
Freestyle
8,800 100.00%
Type of Work
Yards
================ ==============
Swim
7,800 88.64%
Pull
1,000 11.36%
YARDS
======
800
400
1,200
800
1,600
2,100
2,100
200
Daily Workout [39] for Saturday, October 29, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ======================= === = === ====
12:00 PM 1 x 800 on :00 Free
REC S FR
12:01 PM 1 x 400 on :00 stroke REC S IM
12:02 PM 1 x 1200 on :00 Free
EN1 S FR
12:03 PM 1 x 800 on :00 im
EN1 S IM
12:04 PM 1 x 1600 on :00 Free
EN1 S FR
12:05 PM 1 x 2100 on :00 Free
EN1 S FR
12:06 PM 1 x 2100 on :00 Free
EN3 S FR
12:07 PM 1 x 200 on :00 Free
REC S FR
12:07 PM Finish time. Total: 9,200 yards. Stress Value = 183
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 15.22%
Aerobic Base
5,700 61.96%
MaxVO2
2,100 22.83%
Stroke Categories
Yards
================= =============
Freestyle
8,000 86.96%
IM
1,200 13.04%
Type of Work
Yards
================ ==============
Swim
9,200 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 25 (07/24/1998)
YARDS
======
600
200
300
600
1,200
400
150
250
1,000
300
Daily Workout [40] for Saturday, October 29, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ======================= === = === ====
12:00 PM 1 x 600 on :00 Free
REC S FR
12:01 PM 1 x 200 on :00 stroke REC S IM
12:02 PM 1 x 300 on :00 stroke EN1 S IM
12:03 PM 1 x 600 on :00 Free
EN1 S FR
12:04 PM 1 x 1200 on :00 Free
EN1 S FR
12:05 PM 1 x 400 on :00 Free
EN2 S FR
12:06 PM 1 x 150 on :00 Free
SP1 S FR
12:07 PM 1 x 250 on :00 Free
EN1 S FR
12:08 PM 1 x 1000 on :00 Free
REC P FR
12:09 PM 1 x 300 on :00 Free
REC S FR
12:09 PM Finish time. Total: 5,000 yards. Stress Value = 44
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,100 42.00%
Aerobic Base
2,350 47.00%
Anaerobic Thresh
400
8.00%
Lactate Toleranc
150
3.00%
Stroke Categories
Yards
================= =============
Freestyle
4,500 90.00%
IM
500 10.00%
Type of Work
Yards
================ ==============
Swim
4,000 80.00%
Pull
1,000 20.00%
YARDS
======
600
500
1,000
2,500
500
300
Daily Workout [41] for Monday, October 31, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ===================== === = === ====
12:00 PM 1 x 600 on :00 Free REC S FR
12:01 PM 1 x 500 on :00 Free EN2 S FR
12:02 PM 1 x 1000 on :00 Free EN1 S FR
12:03 PM 1 x 2500 on :00 Free EN1 S FR
12:04 PM 1 x 500 on :00 Free EN2 S FR
12:05 PM 1 x 300 on :00 Free REC P FR
12:05 PM Finish time. Total: 5,400 yards. Stress Value = 55
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 16.67%
Aerobic Base
3,500 64.81%
Anaerobic Thresh 1,000 18.52%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,100 94.44%
Pull
300
5.56%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 26 (07/24/1998)
YARDS
======
400
600
1,000
800
3,000
900
1,200
800
200
Daily Workout [42] for Monday, October 31, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ======================= === = === ====
12:00 PM 1 x 400 on :00 Free
REC S FR
12:01 PM 1 x 600 on :00 stroke REC S FR
12:02 PM 1 x 1000 on :00 stroke EN1 S IM
12:03 PM 1 x 800 on :00 Free
EN1 S FR
12:04 PM 1 x 3000 on :00 Free
EN3 S FR
12:05 PM 1 x 900 on :00 im
EN1 S IM
12:06 PM 1 x 1200 on :00 Free
EN2 S IM
12:07 PM 1 x 800 on :00 Free
EN3 K FR
12:08 PM 1 x 200 on :00 Free
REC S FR
12:08 PM Finish time. Total: 8,900 yards. Stress Value = 279
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 13.48%
Aerobic Base
2,700 30.34%
Anaerobic Thresh 1,200 13.48%
MaxVO2
3,800 42.70%
Stroke Categories
Yards
================= =============
Freestyle
5,800 65.17%
IM
3,100 34.83%
Type of Work
Yards
================ ==============
Swim
8,100 91.01%
Kick
800
8.99%
YARDS
======
400
1,800
2,400
600
Daily Workout [44] for Tuesday, November 1, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM 1 x 400 on :00 Free
REC S FR
12:01 PM 4 x 100 on 1:15 Free } 1x EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN2 S FR
1:08
3 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN2 S FR
1:08
2 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN2 S FR
1:08
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN2 S FR
1:08
12:24 PM 1 x 200 on 2:30 Free } 1x EN1 S FR
1:15
1 x 400 on 4:20 Free }
EN2 S FR
1:05
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 400 on 4:15 Free }
EN2 S FR
1:04
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 400 on 4:10 Free }
EN2 S FR
1:03
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 400 on 4:05 Free }
EN2 S FR
1:01
12:52 PM 1 x 600 on :00 Free
REC P FR
12:52 PM Finish time. Total: 5,200 yards. Stress Value = 66
In the first circuit a second group swam the same
distances with 5sec more rest for each line.
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 27 (07/24/1998)
Daily Workout [44] Distance Bud McAllister (con't)
The second circuit group two followed the same distances
with plus 10 sec more rest for each line.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 19.23%
Aerobic Base
1,800 34.62%
Anaerobic Thresh 2,400 46.15%
Stroke Categories
Yards
================= =============
Freestyle
5,200 100.00%
Type of Work
Yards
================ ==============
Swim
4,600 88.46%
Pull
600 11.54%
YARDS
======
1,650
1,200
1,000
1,000
1,000
2,800
Daily Workout [45] for Wednesday, November 2, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK
======== ===================================== === = ===
12:00 PM 1 x 1650 on :00 Fr 3rd length stroke REC S FR
12:01 PM 2 x 150 on 1:55 Free } 1x
EN1 S FR
2 x 150 on 1:40 Free }
EN2 S FR
2 x 150 on 1:50 Free }
EN1 S FR
2 x 150 on 1:35 free }
EN2 S FR
12:16 PM 3 x
50 on :45 fly } 4x
EN1 S FLY
1 x 100 on 1:15 Free }
EN1 S FR
12:31 PM 3 x
50 on :45 back } 4x
EN1 S BK
1 x 100 on 1:15 Free }
EN1 S FR
12:46 PM 3 x
50 on :45 breast } 4x
EN1 S BR
1 x 100 on 1:15 Free
}
EN1 S FR
1:01 PM 1 x 600 on 7:30 Free } 1x
EN1 S FR
1 x 400 on 4:10 Free }
EN2 S FR
1 x 500 on 6:15 Free }
EN1 S FR
1 x 300 on 3:05 Free }
EN3 S FR
1 x 400 on 5:00 Free }
EN1 S FR
1 x 200 on 2:00 Free }
EN3 S FR
1 x 300 on 3:45 Free }
EN1 S FR
1 x 100 on :00 Free }
EN3 S FR
1:33 PM Finish time. Total: 8,650 yards. Stress Value =
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,650 19.08%
Aerobic Base
5,400 62.43%
Anaerobic Thresh 1,000 11.56%
MaxVO2
600
6.94%
Type of Work
Yards
================ ==============
Swim
8,650 100.00%
PACE
====
1:17
1:07
1:13
1:03
1:30
1:15
1:30
1:15
1:30
1:15
1:15
1:03
1:15
1:02
1:15
1:00
1:15
110
Stroke Categories
Yards
================= =============
Freestyle
6,850 79.19%
Backstroke
600
6.94%
Breaststroke
600
6.94%
Butterfly
600
6.94%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 28 (07/24/1998)
Daily Workout [46] for Thursday, November 3, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
600 12:00 PM 2 x 300 on :00 1fr-2fr/st REC S FR
1,400 12:01 PM 1 x 200 on 2:35 Free } 1x EN1 S FR
1:18
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 200 on 2:15 Free }
EN2 S FR
1:08
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1 x 200 on 2:05 Free }
EN2 S FR
1:03
3,200 12:19 PM 2 x 400 on 4:45 Free } 1x EN1 S FR
1:11
2 x 400 on 4:15 Free }
EN2 S FR
1:04
2 x 400 on 4:45 Free }
EN1 S FR
1:11
2 x 400 on 4:10 Free }
EN2 S FR
1:03
12:55 PM Finish time. Total: 5,200 yards. Stress Value = 68
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 11.54%
Aerobic Base
2,400 46.15%
Anaerobic Thresh 2,200 42.31%
Stroke Categories
Yards
================= =============
Freestyle
5,200 100.00%
Type of Work
Yards
================ ==============
Swim
5,200 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 29 (07/24/1998)
Daily Workout [47] for Thursday, November 3, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =============================== === = === ====
200 12:00 PM 1 x 200 on :00 Free
REC S FR
400 12:01 PM 1 x 400 on :00 Fr/stroke
REC S FR
600 12:02 PM 1 x 600 on :00 rev.im
REC S IM
1,800 12:03 PM 6 x 100 on 1:20 Free } 1x
EN1 S FR
1:20
3 x 100 on 1:10 Free }
EN2 S FR
1:10
4 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:05 Free }
EN2 S FR
1:05
2 x 100 on 1:10 Free }
EN2 S FR
1:10
1 x 100 on 1:00 Free }
EN2 S FR
1:00
3,150 12:26 PM 1 x 50 on :50 Free } 3x
EN1 S FR
1:40
1 x 100 on 1:15 im
}
EN2 S IM
1:15
1 x 150 on 1:55 Free }
EN1 S FR
1:17
1 x 200 on 2:30 im
}
EN2 S IM
1:15
1 x 250 on 3:10 Free }
EN1 S FR
1:16
1 x 300 on 3:45 Free }
EN2 S IM
1:15
1,400 1:08 PM 2 x 50 on 1:00 Free
} 8x REC S FR
2:00
1 x 75 on 1:00 Fr-sprint }
SP2 S FR
1:20
600
1:33 PM
3 x 100 on 1:25 Free } 1x
EN1 P FR
1:25
2 x 100 on 1:20 Free }
EN1 P FR
1:20
1 x 100 on 1:15 Free }
EN1 P FR
1:15
1:42 PM Finish time. Total: 8,150 yards. Stress Value = 142
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,000 24.54%
Aerobic Base
2,950 36.20%
Anaerobic Thresh 2,600 31.90%
Peak Lactate
600
7.36%
Stroke Categories
Yards
================= =============
Freestyle
5,750 70.55%
IM
2,400 29.45%
Type of Work
Yards
================ ==============
Swim
7,550 92.64%
Pull
600
7.36%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 30 (07/24/1998)
Daily Workout [48] for Friday, November 4, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
1,800 12:01 PM 3 x 50 on :50 Free } 1x EN1 S FR
1:40
3 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 150 on 1:40 Free }
EN1 S FR
1:07
2 x 50 on :50 Free }
EN1 S FR
1:40
2 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 150 on 1:35 Free }
EN2 S FR
1:03
1 x 50 on :50 Free }
EN1 S FR
1:40
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 150 on 1:30 Free }
EN2 S FR
1:00
2,400 12:25 PM 3 x 800 on 9:20 desc. 1-3 EN2 S FR
1:10
400 12:54 PM 1 x 400 on :00 Free
REC P FR
12:54 PM Finish time. Total: 5,200 yards. Stress Value = 71
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 19.23%
Aerobic Base
1,350 25.96%
Anaerobic Thresh 2,850 54.81%
Stroke Categories
Yards
================= =============
Freestyle
5,200 100.00%
Type of Work
Yards
================ ==============
Swim
4,800 92.31%
Pull
400
7.69%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 31 (07/24/1998)
Daily Workout [49] for Friday, November 4, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ========
1,000 12:00 PM
2,400 12:01 PM
2,000 12:31 PM
3,000 12:58 PM
400
1:33 PM
1:33 PM
================================== === =
1 x 1000 on :00 4th length stroke REC S
1 x 100 on 1:20 Free } 1x
EN1 S
1 x 100 on 1:15 Free }
EN1 S
1 x 100 on 1:10 Free }
EN1 S
1 x 100 on 1:05 Free }
EN2 S
2 x 100 on 1:20 Free }
EN1 S
2 x 100 on 1:15 Free }
EN1 S
2 x 100 on 1:10 Free }
EN1 S
2 x 100 on 1:05 Free }
EN2 S
3 x 100 on 1:20 Free }
EN1 S
3 x 100 on 1:15 Free }
EN1 S
3 x 100 on 1:10 Free }
EN1 S
3 x 100 on 1:05 Free }
EN2 S
8 x 250 on 3:15 Free-notes
EN1 S
4 x 400 on 4:40 Free-notes } 1x
EN1 S
3 x 300 on 3:30 Free-notes }
EN1 S
2 x 200 on 2:20 Free-notes }
EN1 S
1 x 100 on :00 Free
}
SP2 S
1 x 400 on :00 Free
REC P
Finish time. Total: 8,800 yards. Stress
=== ====
FR
FR
1:20
FR
1:15
FR
1:10
FR
1:05
FR
1:20
FR
1:15
FR
1:10
FR
1:05
FR
1:20
FR
1:15
FR
1:10
FR
1:05
IM
1:18
FR
1:10
FR
1:10
FR
1:10
FR
FR
Value = 89
notes-1,3,5,7 (25fly,50ba,75br,100fr)
-2,4,6,8 (100fly, 75ba,50br,25fr)
circuit 2 400's 1-3ez, 4all out
300's 1-2ez, 3all out
200's 1ez,
1all out
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 15.91%
Aerobic Base
6,700 76.14%
Anaerobic Thresh
600
6.82%
Peak Lactate
100
1.14%
Stroke Categories
Yards
================= =============
Freestyle
6,800 77.27%
IM
2,000 22.73%
Type of Work
Yards
================ ==============
Swim
8,400 95.45%
Pull
400
4.55%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 32 (07/24/1998)
Daily Workout [50] for Saturday, November 5, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
1,000 12:00 PM 5 x 200 on :00 mixed im
REC S IM
2,400 12:01 PM 1 x 50 on :50 Free } 4x EN1 S FR
1:40
1 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 300 on 3:10 Free }
EN2 S FR
1:03
4,500 12:31 PM 1 x 100 on 1:15 Free } 3x EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN2 S FR
1:08
1 x 300 on 3:15 Free }
EN2 S FR
1:05
1,200
1 x 400 on 4:15 Free }
EN2 S FR
1:04
1 x 500 on 5:15 Free }
EN2 S FR
1:03
1:21 PM 4 x 300 on 4:15 Free
EN1 P FR
1:25
1:38 PM Finish time. Total: 9,100 yards. Stress Value = 135
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 10.99%
Aerobic Base
2,700 29.67%
Anaerobic Thresh 5,400 59.34%
Stroke Categories
Yards
================= =============
Freestyle
8,100 89.01%
IM
1,000 10.99%
Type of Work
Yards
================ ==============
Swim
7,900 86.81%
Pull
1,200 13.19%
YARDS
======
1,200
600
600
600
600
1,000
Daily Workout [51] for Saturday, November 5, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ============================== === = === ====
12:00 PM 2 x 600 on :00 Fr-rev.im
REC S FR
12:01 PM 1 x 100 on 1:25 Free } 2x
EN1 S FR
1:25
1 x 100 on 1:25 im
}
EN1 S IM
1:25
1 x 100 on 1:25 fly }
EN1 S FLY 1:25
12:11 PM 1 x 100 on 1:25 Free } 2x
EN1 S FR
1:25
1 x 100 on 1:25 im
}
EN1 S IM
1:25
1 x 100 on 1:25 back }
EN1 S BK
1:25
12:21 PM 1 x 100 on 1:25 Free } 2x
EN1 S FR
1:25
1 x 100 on 1:25 im
}
EN1 S IM
1:25
1 x 100 on 1:35 br
}
EN1 S BR
1:35
12:31 PM 1 x 600 on :00 Free
REC P FR
12:32 PM 1 x 50 on :50 Free
} 4x REC S FR
1:40
1 x 50 on :50 fr-build }
EN1 S FR
1:40
1 x 50 on :50 Free
}
REC S FR
1:40
1 x 100 on 1:50 Free
}
SP2 S FR
1:50
12:50 PM Finish time. Total: 4,600 yards. Stress Value = 60
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,200 47.83%
Hy-Tek's WORKOUT MANAGER licensed to
Page 33 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
3,400 73.91%
Coaching Services,USA Sw. 4
Daily Workout [51] Distance Bud McAllister (con't)
Aerobic Base
2,000 43.48% Backstroke
Peak Lactate
400
8.70% Breaststroke
Butterfly
Type of Work
Yards IM
================ ==============
Swim
4,000 86.96%
Pull
600 13.04%
200
200
200
600
4.35%
4.35%
4.35%
13.04%
Daily Workout [52] for Monday, November 7, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME
====== ========
500 12:00 PM
1,500 12:01 PM
SET DESCRIPTION
EGY T
========================== === =
1 x 500 on :00 Free
REC S
5 x 100 on 1:20 Free } 1x EN1 S
4 x 100 on 1:15 Free }
EN1 S
3 x 100 on 1:10 Free }
EN1 S
2 x 100 on 1:05 Free }
EN2 S
1 x 100 on 1:00 Free }
EN3 S
3,000 12:21 PM 1 x 500 on 6:14 Free } 1x EN1 S
1 x 300 on 3:20 Free }
EN2 S
1 x 400 on 5:00 Free }
EN1 S
1 x 300 on 3:15 Free }
EN2 S
1 x 300 on 3:45 Free }
EN1 S
1 x 300 on 3:10 Free }
EN2 S
1 x 200 on 2:30 Free }
EN1 S
1 x 300 on 3:05 Free }
EN3 S
1 x 100 on 1:15 Free }
EN1 S
1 x 300 on 3:00 Free }
EN3 S
400 12:57 PM 1 x 400 on :00 Free
REC P
12:57 PM Finish time. Total: 5,400 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 16.67%
Aerobic Base
2,700 50.00%
Anaerobic Thresh 1,100 20.37%
MaxVO2
700 12.96%
STK PACE
=== ====
FR
FR
1:20
FR
1:15
FR
1:10
FR
1:05
FR
1:00
FR
1:15
FR
1:07
FR
1:15
FR
1:05
FR
1:15
FR
1:03
FR
1:15
FR
1:02
FR
1:15
FR
1:00
FR
Stress Value = 91
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 92.59%
Pull
400
7.41%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 34 (07/24/1998)
Daily Workout [53] for Monday, November 7, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =========================== === = === ====
900 12:00 PM
3 x 300 on :00 Free
REC S FR
2,250 12:01 PM
4 x 100 on 1:30 im
} 1x EN1 S IM
1:30
4 x 125 on 1:30 Free }
REC S FR
1:12
3 x 100 on 1:25 im
}
EN1 S IM
1:25
3 x 125 on 1:25 Free }
EN1 S FR
1:08
2 x 100 on 1:20 im
}
EN2 S IM
1:20
2 x 125 on 1:20 Free }
EN2 S FR
1:04
1 x 100 on 1:15 im
}
EN2 S IM
1:15
1 x 125 on 1:15 Free }
EN2 S FR
1:00
2,700 12:31 PM
3 x 200 on 2:40 im
} 1x EN1 S IM
1:20
3 x 250 on 2:40 Free }
EN2 S FR
1:04
2 x 200 on 2:35 im
}
EN2 S IM
1:18
2 x 250 on 2:35 Free }
EN2 S FR
1:02
1 x 200 on 2:30 im
}
EN3 S IM
1:15
1 x 250 on 2:30 Free }
EN3 S FR
1:00
1,500
600
1:04 PM 15 x 100 on 1:00 Free-notes EN3 S FR
1:00
1:20 PM
1 x 600 on :00 Free
REC P FR
1:20 PM Finish time. Total: 7,950 yards. Stress Value = 180
notes- choise of stroke/fastest possible interval stop and
rest 1 min when swimmer missed send off continue to 15.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,000 25.16%
Aerobic Base
1,675 21.07%
Anaerobic Thresh 2,325 29.25%
MaxVO2
1,950 24.53%
Stroke Categories
Yards
================= =============
Freestyle
5,750 72.33%
IM
2,200 27.67%
Type of Work
Yards
================ ==============
Swim
7,350 92.45%
Pull
600
7.55%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 35 (07/24/1998)
Daily Workout [27] for Tuesday, November 8, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ======================= === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
400 12:01 PM 1 x 400 on :00 im
REC S IM
900 12:02 PM 1 x 900 on :00 Free
EN1 S FR
450 12:03 PM 1 x 450 on :00 stroke EN2 S IM
1,200 12:04 PM 1 x 1200 on :00 Free
EN1 S FR
1,250 12:05 PM 1 x 1250 on :00 Free
EN2 S FR
250 12:06 PM 1 x 250 on :00 Free
EN3 S FR
600 12:07 PM 1 x 600 on :00 Free
EN1 S FR
2,400 12:08 PM 1 x 2400 on :00 Free
EN2 S FR
300 12:09 PM 1 x 300 on :00 Free
REC P FR
12:09 PM Finish time. Total: 8,150 yards. Stress Value = 124
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 13.50%
Aerobic Base
2,700 33.13%
Anaerobic Thresh 4,100 50.31%
MaxVO2
250
3.07%
Stroke Categories
Yards
================= =============
Freestyle
7,300 89.57%
IM
850 10.43%
Type of Work
Yards
================ ==============
Swim
7,850 96.32%
Pull
300
3.68%
Daily Workout [54] for Tuesday, November 8, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
400 12:00 PM
1,500 12:01 PM
1 x 400 on :00 Free
REC S
1 x 50 on :50 Free } 3x EN1 S
1 x 100 on 1:15 Free }
EN1 S
1 x 150 on 1:45 Free }
EN2 S
1 x 200 on 2:10 Free }
EN2 S
3,600 12:20 PM 1 x 100 on 1:15 Free } 1x EN1 S
1 x 200 on 2:05 Free }
EN3 S
1 x 300 on 3:45 Free }
EN1 S
1 x 400 on 4:10 Free }
EN3 S
1 x 500 on 6:15 Free }
EN1 S
1 x 600 on 6:15 Free }
EN3 S
1 x 700 on 8:45 Free }
EN1 S
1 x 800 on 8:20 Free }
EN3 S
200 1:02 PM 1 x 200 on :00 Free
REC S
1:02 PM Finish time. Total: 5,700 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 10.53%
Aerobic Base
2,050 35.96%
Hy-Tek's WORKOUT MANAGER licensed to
Page 36 (07/24/1998)
FR
FR
1:40
FR
1:15
FR
1:10
FR
1:05
FR
1:15
FR
1:03
FR
1:15
FR
1:03
FR
1:15
FR
1:03
FR
1:15
FR
1:03
FR
Stress Value = 162
Stroke Categories
Yards
================= =============
Freestyle
5,700 100.00%
Coaching Services,USA Sw. 4
Daily Workout [54] Distance Bud McAllister (con't)
Anaerobic Thresh 1,050 18.42%
MaxVO2
2,000 35.09%
Type of Work
Yards
================ ==============
Swim
5,700 100.00%
YARDS
======
1,000
600
1,200
2,400
3,000
400
Daily Workout [55] for Wednesday, November
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
======== ========================================
12:00 PM
1 x 400 on :00 Free-notes } 1x
1 x 300 on :00 breast
}
1 x 200 on :00 back
}
1 x 100 on :00 fly
}
12:01 PM 12 x 50 on :50 Fr-every 3rd stroke
12:12 PM 12 x 100 on 1:20 Fr-every 3rd im
12:29 PM 12 x 200 on 2:20 Fr-every 3rd im
12:58 PM
1 x 300 on 3:15 Free
} 5x
1 x 200 on 2:45 Free
}
1 x 100 on 2:00 Free-sprint notes }
1:39 PM
1 x 400 on :00 Free
1:39 PM Finish time. Total: 8,600 yards. Stress
warmup circuit 30 sec rest after each
notes fastest 100
d.tong
51.1
s.chiba
53.2
t.martin
50.4
c.crews
53.6
9, 1994
EGY T
=== =
REC S
REC S
REC S
REC S
EN1 S
EN1 S
EN1 S
EN2 S
REC S
SP2 S
REC P
Value
STK PACE
=== ====
FR
BR
BK
FLY
FR
1:40
FR
1:20
FR
1:10
FR
1:05
FR
1:23
FR
2:00
FR
= 122
a.mijares
r.guijarro
d.payot
a.iacopetti
58.4
49.8
51.4
52.4
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,400 27.91%
Aerobic Base
4,200 48.84%
Anaerobic Thresh 1,500 17.44%
Peak Lactate
500
5.81%
Stroke Categories
Yards
================= =============
Freestyle
8,000 93.02%
Backstroke
200
2.33%
Breaststroke
300
3.49%
Butterfly
100
1.16%
Type of Work
Yards
================ ==============
Swim
8,200 95.35%
Pull
400
4.65%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 37 (07/24/1998)
Daily Workout [56] for Thursday, November 10, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
800 12:00 PM 1 x 800 on :00 Free
REC S FR
1,200 12:01 PM 3 x 100 on 1:20 Free } 1x
EN1 S FR
1:20
3 x 100 on 1:10 Free }
EN2 S FR
1:10
3 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:05 Free }
EN2 S FR
1:05
2,800 12:17 PM 3 x 400 on 4:45 Free
} 1x EN1 S FR
1:11
1 x 400 on 4:15 Free
}
EN3 S FR
1:04
2 x 400 on 4:45 Free
}
EN1 S FR
1:11
1 x 400 on 4:10 Free- notes }
EN3 S FR
1:03
600 12:51 PM 3 x 100 on 1:25 Free } 1x
EN1 P FR
1:25
2 x 100 on 1:20 Free }
EN1 P FR
1:20
1 x 100 on 1:15 Free }
EN1 P FR
1:15
1:00 PM Finish time. Total: 5,400 yards. Stress Value = 92
notes #7-400
r.guijarro 3:54
t.martin
4:00
d.tong
3:56
d.payot
3:58
k.reitzel
4:12
a.iacopetti 3:57
s.chiba
4:02
s.maddox
4:06
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 14.81%
Aerobic Base
3,200 59.26%
Anaerobic Thresh
600 11.11%
MaxVO2
800 14.81%
Type of Work
Yards
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
================ ==============
Swim
4,800 88.89%
Pull
600 11.11%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 38 (07/24/1998)
Daily Workout [57] for Thursday, November 10, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
400 12:00 PM
1 x 400 on :00 Free
REC S FR
1,200 12:01 PM 12 x 100 on 1:40 Free-notes
EN1 S FR
1:40
3,000 12:22 PM
4 x 750 on :00 challenge-notes EN3 S IM
4,000 12:23 PM
2 x 500 on 6:00 Free
} 1x EN1 S FR
1:12
2 x 500 on 5:30 Free
}
EN2 S FR
1:06
2 x 500 on 5:45 Free
}
EN1 S FR
1:09
2 x 500 on 5:15 Free-notes }
EN2 S FR
1:03
400 1:09 PM
1 x 400 on :00 Free
REC P FR
1:09 PM Finish time. Total: 9,000 yards. Stress Value = 252
notes line2- 4x(1-k-sw 1:50, 2-drill-sw 1:40, 3-sw 1:30)
notes line3- challenge 1-fly 45,44,43...until miss
challenge 2-back 45...until miss
challenge 3-breast 50...until miss
challenge 4-free 45...until miss
notes line7- the last 2 efforts were recorded
group 2 add 15sec
group1
group2
t.martin
5:02/4:55
k.reitzel 5:27/5:23
a.iacopetti 5:11/5:11
a.mijares 5:27/5:25
d.tong
5:07/5:11
r.guijarro 5:02/4:54
s.chiba
5:08/5:03
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800
8.89%
Aerobic Base
3,200 35.56%
Anaerobic Thresh 2,000 22.22%
MaxVO2
3,000 33.33%
Stroke Categories
Yards
================= =============
Freestyle
6,000 66.67%
IM
3,000 33.33%
Type of Work
Yards
================ ==============
Swim
8,600 95.56%
Pull
400
4.44%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 39 (07/24/1998)
Daily Workout [58] for Friday, November 11, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
600 12:00 PM
2,700 12:01 PM
1,650 12:35 PM
300 12:36 PM
100 12:43 PM
12:43 PM
2 x 300 on
6 x 150 on
3 x 150 on
4 x 150 on
2 x 150 on
2 x 150 on
1 x 150 on
1 x 1650 on
12 x
25 on
1 x 100 on
Finish time.
:00 Fr/fr-stroke
2:00 Free } 1x
1:40 Free }
1:55 Free }
1:35 Free }
1:50 Free }
1:30 Free }
:00 Free-med.effort
:30 Fr-3rd sprint
:00 Free
Total: 5,350 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 13.08%
Aerobic Base
1,800 33.64%
Anaerobic Thresh 2,700 50.47%
MaxVO2
150
2.80%
REC S FR
EN1 S FR
1:20
EN2 S FR
1:07
EN1 S FR
1:17
EN2 S FR
1:03
EN1 S FR
1:13
EN3 S FR
1:00
EN2 P FR
EN2 S FR
2:00
REC S FR
Stress Value = 81
Stroke Categories
Yards
================= =============
Freestyle
5,350 100.00%
Type of Work
Yards
================ ==============
Swim
3,700 69.16%
Pull
1,650 30.84%
YARDS
======
1,000
1,800
1,800
2,700
600
600
Daily Workout [59] for Friday, November 11, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ==================================== === = === ====
12:00 PM
5 x 200 on :00 im
REC S IM
12:01 PM
1 x 50 on :50 Free } 4x
EN1 S FR
1:40
1 x 150 on 1:50 Free }
EN1 S FR
1:13
1 x 250 on 2:45 Free }
EN2 S FR
1:06
12:24 PM 24 x 75 on 1:00 im order
EN1 S IM
1:20
12:49 PM
3 x 100 on 1:35 Free } 6x
EN1 S FR
1:35
1 x 150 on 1:35 Free }
EN2 S FR
1:03
1:28 PM 24 x 25 on :30 Fr-every 4th sprint EN2 S FR
2:00
1:41 PM
1 x 600 on :00 Free
REC P FR
1:41 PM Finish time. Total: 8,500 yards. Stress Value = 94
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 18.82%
Aerobic Base
4,400 51.76%
Anaerobic Thresh 2,500 29.41%
Stroke Categories
Yards
================= =============
Freestyle
5,700 67.06%
IM
2,800 32.94%
Type of Work
Yards
================ ==============
Swim
7,900 92.94%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 40 (07/24/1998)
Daily Workout [59] Distance Bud McAllister (con't)
Pull
600
7.06%
Daily Workout [60] for Saturday, November 12, 1994
YARDS
======
900
1,800
SET
START
TIME
========
12:00 PM
12:01 PM
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
================================
3 x 300 on :00 Fr/fr im
6 x 100 on 1:25 Free
} 1x
6 x 100 on 1:25 im
}
6 x 100 on 1:25 rev.im }
6,000 12:28 PM 1 x 200 on 2:30 Free
} 1x
1 x 400 on 4:45 Free
}
1 x 400 on 4:30 Free
}
1 x 600 on 7:00 Free
}
1 x 600 on 6:45 Free
}
1 x 600 on 6:30 Free
}
1 x 800 on 9:00 Free
}
1 x 800 on 8:45 Free
}
1 x 800 on 8:30 Free
}
1 x 800 on 8:15 Free-notes }
600 1:36 PM 3 x 100 on 1:25 Free } 1x
2 x 100 on 1:20 Free }
1 x 100 on 1:15 Free }
1:45 PM Finish time. Total: 9,300 yards.
EGY T STK PACE
=== = === ====
REC S FR
EN1 S FR
1:25
EN1 S IM
1:25
EN1 S IM
1:25
EN1 S FR
1:15
EN1 S FR
1:11
EN1 S FR
1:08
EN1 S FR
1:10
EN2 S FR
1:08
EN2 S FR
1:05
EN2 S FR
1:08
EN2 S FR
1:06
EN3 S FR
1:04
EN3 S FR
1:02
EN1 P FR
1:25
EN1 P FR
1:20
EN1 P FR
1:15
Stress Value = 192
notes last 800
a.mijares
8:49
s.chiba
8:28
t.martin
8:12
r.guijarro 8:14
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900
9.68%
Aerobic Base
4,000 43.01%
Anaerobic Thresh 2,800 30.11%
MaxVO2
1,600 17.20%
Stroke Categories
Yards
================= =============
Freestyle
8,100 87.10%
IM
1,200 12.90%
Type of Work
Yards
================ ==============
Swim
8,700 93.55%
Pull
600
6.45%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 41 (07/24/1998)
Daily Workout [61] for Saturday, November 12, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ====================================== === = ===
1,000 12:00 PM
1 x 1000 on :00 Fr every 4th stroke REC S FR
1,500 12:01 PM 15 x 100 on 1:25 Fr-every 3rd im
REC S FR
1,500 12:24 PM
1 x
50 on :50 Free-ez
} 6x REC S FR
1 x 100 on 1:30 Free-neg.split }
EN2 S FR
1 x
50 on :50 Free-ez
}
REC S FR
1 x
50 on :50 Free-sprint
}
SP1 S FR
1,200 12:49 PM
3 x 400 on 5:45 Free
EN1 P FR
PACE
====
1:25
1:40
1:30
1:40
1:40
1:26
1:07 PM Finish time.
Total: 5,200 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 3,100 59.62%
Aerobic Base
1,200 23.08%
Anaerobic Thresh
600 11.54%
Lactate Toleranc
300
5.77%
Stress Value = 48
Stroke Categories
Yards
================= =============
Freestyle
5,200 100.00%
Type of Work
Yards
================ ==============
Swim
4,000 76.92%
Pull
1,200 23.08%
YARDS
======
400
2,000
2,400
500
Daily Workout [62] for Monday, November 14, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== =========================== === = === ====
12:00 PM 1 x 400 on :00 Free
REC S FR
12:01 PM 4 x 100 on 1:15 Free } 1x
EN1 S FR
1:15
1 x 100 on 1:05 Free }
EN2 S FR
1:05
3 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:05 Free }
EN2 S FR
1:05
2 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:05 Free }
EN2 S FR
1:05
1 x 100 on 1:15 Free }
EN1 S FR
1:15
4 x 100 on 1:05 Free }
EN2 S FR
1:05
12:26 PM 1 x 200 on 2:30 Free } 1x
EN1 S FR
1:15
1 x 400 on 4:20 Free }
EN1 S FR
1:05
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 400 on 4:15 Free }
EN2 S FR
1:04
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 400 on 4:10 Free }
EN2 S FR
1:03
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 400 on 4:05 Free }
EN2 S FR
1:01
12:54 PM 5 x 100 on 1:25 Fr-3,5 fast EN1 S FR
1:25
1:02 PM Finish time. Total: 5,300 yards. Stress Value = 71
Energy Levels
Yards
================ ==============
Warm-up/Recovery
400
7.55%
Hy-Tek's WORKOUT MANAGER licensed to
Page 42 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Coaching Services,USA Sw. 4
Daily Workout [62] Distance Bud McAllister (con't)
Aerobic Base
2,700 50.94%
Anaerobic Thresh 2,200 41.51%
Type of Work
Yards
================ ==============
Swim
5,300 100.00%
Daily Workout [63] for Monday, November 14, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
YARDS
======
400
400
1,350
START
TIME
========
12:00 PM
12:01 PM
12:02 PM
3,000 12:20 PM
1,500 12:58 PM
900
1:24 PM
1:37 PM
SET DESCRIPTION
=================================
1 x 400 on :00 Free
1 x 400 on :00 rev.im
1 x 75 on 1:00 Free } 1x
1 x 75 on :55 Free }
1 x 75 on :50 Free }
2 x 75 on 1:00 Free }
2 x 75 on :55 Free }
2 x 75 on :50 Free }
3 x 75 on 1:00 Free }
3 x 75 on :55 Free }
3 x 75 on :50 Free }
5 x 200 on 2:30 im
} 1x
4 x 200 on 2:30 Free }
3 x 200 on 2:20 im
}
2 x 200 on 2:30 Free }
1 x 200 on 2:10 im
}
1 x 100 on 1:40 Free-ez
} 6x
1 x 75 on 1:10 Free-fast
}
1 x 50 on :50 Free-ez
}
1 x 25 on :30 Free-sprint }
3 x 300 on 4:15 Free
Finish time. Total: 7,550 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 10.60%
Aerobic Base
4,900 64.90%
Anaerobic Thresh 1,050 13.91%
MaxVO2
200
2.65%
Lactate Toleranc
450
5.96%
Peak Lactate
150
1.99%
EGY T STK PACE
=== = === ====
REC S FR
REC S IM
EN1 S FR
1:20
EN1 S FR
1:13
EN2 S FR
1:07
EN1 S FR
1:20
EN1 S FR
1:13
EN2 S FR
1:07
EN1 S FR
1:20
EN1 S FR
1:13
EN2 S FR
1:07
EN1 S IM
1:15
EN1 S FR
1:15
EN2 S IM
1:10
EN1 S FR
1:15
EN3 S IM
1:05
EN1 S FR
1:40
SP1 S FR
1:33
EN1 S FR
1:40
SP2 S FR
2:00
EN1 P FR
1:25
Stress Value = 133
Stroke Categories
Yards
================= =============
Freestyle
5,350 70.86%
IM
2,200 29.14%
Type of Work
Yards
================ ==============
Swim
6,650 88.08%
Pull
900 11.92%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 43 (07/24/1998)
Daily Workout [64] for Tuesday, November 15, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
600 12:00 PM 2 x 300 on :00 Fr/fr.stroke
REC S FR
1,400 12:01 PM 1 x 200 on 2:35 Free } 1x
EN1 S FR
1:18
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 200 on 2:15 Free }
EN2 S FR
1:08
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1 x 200 on 2:05 Free }
EN2 S FR
1:03
3,000 12:19 PM 2 x 600 on 7:15 Free
} 1x EN1 S FR
1:13
1 x 600 on 6:30 Free
}
1 x 600 on 7:00 Free
}
1 x 600 on 6:15 Free-notes }
400 12:55 PM 1 x 400 on :00 Free
12:55 PM Finish time. Total: 5,400 yards.
notes group 2 add 15sec
last 600
group 1
group 2
s.chiba
6:03 a.mijares
a.iacopetti
6:06 k.reitzel
d.payot
6:15
t.martin
5:55
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 18.52%
Aerobic Base
2,600 48.15%
Anaerobic Thresh 1,800 33.33%
EN2 S FR
1:05
EN1 S FR
1:10
EN2 S FR
1:03
REC P FR
Stress Value = 62
6:26
6:27
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 92.59%
Pull
400
7.41%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 44 (07/24/1998)
Daily Workout [65] for Wednesday, November 16, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ==================================== === = === ====
1,000 12:00 PM 1 x 1000 on :00 Fr-every 4th stroke REC S FR
900 12:01 PM 6 x 150 on :00 Free-notes
REC S FR
1,200 12:02 PM 1 x 100 on 1:20 Free
} 3x
EN1 S FR
1:20
1 x 100 on 1:20 im
}
EN1 S IM
1:20
1 x 100 on 1:20 Free
}
EN1 S FR
1:20
1 x 100 on 1:20 fly-bk-br }
EN1 S IM
1:20
2,000 12:19 PM 1 x 400 on 4:50 Free } 1x
EN1 S FR
1:13
1 x 400 on 4:40 Free }
EN1 S FR
1:10
1 x 400 on 4:30 Free }
EN1 S FR
1:08
1 x 400 on 4:20 Free }
EN1 S FR
1:05
1 x 400 on 4:10 Free }
EN1 S FR
1:03
1,700 12:43 PM 3 x 100 on 1:20 Free
} 4x
EN1 S FR
1:20
1 x 125 on 1:20 Free-notes }
EN2 S FR
1:04
700 1:06 PM 1 x 400 on 4:00 Free } 1x
EN3 P FR
1:00
1 x 200 on 2:30 Free }
EN1 P FR
1:15
1 x 100 on 1:10 Free }
EN2 P FR
1:10
1:14 PM Finish time. Total: 7,500 yards. Stress Value = 82
note line 2-1,3,5 k-75,d-50,s-25(30sec rest inbetween)
2,4,6 k-25,d-50,s-75
notes last 125
t.martin
1:06.6
d.tong
1:06.6
s.chiba
1:10.2
a.iacopetti
d.payot
a.mijares
j.maddox
1:11.4
1:09.0
1:16.3
1:12.2
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,900 25.33%
Aerobic Base
4,600 61.33%
Anaerobic Thresh
600
8.00%
MaxVO2
400
5.33%
Stroke Categories
Yards
================= =============
Freestyle
6,900 92.00%
IM
600
8.00%
Type of Work
Yards
================ ==============
Swim
6,800 90.67%
Pull
700
9.33%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 45 (07/24/1998)
Daily Workout [66] for Thursday, November 17, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
2,700 12:01 PM 6 x 150 on 2:00 Free } 1x EN1 S FR
1:20
2 x 150 on 1:40 Free }
EN2 S FR
1:07
4 x 150 on 1:55 Free }
EN1 S FR
1:17
2 x 150 on 1:35 Free }
EN2 S FR
1:03
2 x 150 on 1:50 Free }
EN1 S FR
1:13
2 x 150 on 1:30 Free }
EN3 S FR
1:00
1,900 12:35 PM 1 x 400 on 5:00 Free } 1x EN1 S FR
1:15
1 x 300 on 3:30 Free }
EN1 S FR
1:10
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1 x 100 on 1:00 Free }
EN3 S FR
1:00
1 x 300 on 3:30 Free }
EN1 S FR
1:10
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1 x 100 on 1:00 Free }
EN3 S FR
1:00
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1 x 100 on 1:00 Free }
EN3 S FR
1:00
400 12:58 PM 1 x 400 on :00 Free
REC P FR
12:58 PM Finish time. Total: 5,600 yards. Stress Value = 88
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 17.86%
Aerobic Base
2,800 50.00%
Anaerobic Thresh 1,200 21.43%
MaxVO2
600 10.71%
Stroke Categories
Yards
================= =============
Freestyle
5,600 100.00%
Type of Work
Yards
================ ==============
Swim
5,200 92.86%
Pull
400
7.14%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 46 (07/24/1998)
Daily Workout [67] for Thursday, November 17, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ====================================== === = === ====
1,000 12:00 PM
2 x 500 on :00 Fr/rev.im
REC S FR
1,050 12:01 PM
1 x
50 on :45 fly
} 3x
EN1 S FLY 1:30
1 x
50 on :45 fly-ba
}
EN1 S FLY 1:30
1 x
50 on :45 back
}
EN1 S BK
1:30
1 x
50 on :45 back-breast }
EN1 S BK
1:30
1 x
50 on :45 breast
}
EN1 S BR
1:30
1 x
50 on :45 breast-free }
EN1 S BR
1:30
1 x
50 on :45 Free
}
EN1 S FR
1:30
2,400 12:18 PM
1 x
50 on :50 Free } 4x
EN1 S FR
1:40
1 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 300 on 3:10 Free }
EN2 S FR
1:03
3,300 12:48 PM
2 x 1650 on :00 Free-notes
EN1 S FR
300 12:49 PM 12 x
25 on :30 Free-every 3rd sprin EN1 S FR
2:00
200 12:56 PM
1 x 200 on :00 Free
REC S FR
12:56 PM Finish time. Total: 8,250 yards. Stress Value = 83
notes line 13 rest 1 min inbetween. 1-ez
2-strong, not all out
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 14.55%
Aerobic Base
5,850 70.91%
Anaerobic Thresh 1,200 14.55%
Stroke Categories
Yards
================= =============
Freestyle
7,350 89.09%
Backstroke
300
3.64%
Breaststroke
300
3.64%
Butterfly
300
3.64%
Type of Work
Yards
================ ==============
Swim
8,250 100.00%
YARDS
======
400
2,000
2,800
300
Daily Workout [68] for Friday, November 18, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM 1 x 400 on :00 Free
REC S FR
12:01 PM 1 x 50 on :50 Free } 4x EN1 S FR
1:40
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 200 on 2:10 Free }
EN2 S FR
1:05
12:26 PM 1 x 200 on 2:30 Free } 1x EN1 S FR
1:15
1 x 400 on 4:40 Free }
EN1 S FR
1:10
1 x 600 on 6:30 Free }
EN2 S FR
1:05
1 x 400 on 4:40 Free }
EN1 S FR
1:10
1 x 600 on 6:30 Free }
EN2 S FR
1:05
1 x 600 on 6:30 Free }
EN2 S FR
1:05
12:59 PM 1 x 300 on :00 Free-ez
REC P FR
12:59 PM Finish time. Total: 5,500 yards. Stress Value = 74
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 47 (07/24/1998)
Daily Workout [68] Distance Bud McAllister (con't)
Energy Levels
Yards Stroke Categories
Yards
================ ============== ================= =============
Warm-up/Recovery
700 12.73% Freestyle
5,500 100.00%
Aerobic Base
2,200 40.00%
Anaerobic Thresh 2,600 47.27%
Type of Work
Yards
================ ==============
Swim
5,200 94.55%
Pull
300
5.45%
YARDS
======
900
3,000
900
1,200
1,200
200
Daily Workout [69] for Friday, November 18, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ============================== === = === ====
12:00 PM
3 x 300 on :00 Free-notes
REC S FR
12:01 PM 15 x 100 on 1:15 Free } 1x
EN1 S FR
1:15
10 x 100 on 1:10 Free }
EN1 S FR
1:10
5 x 100 on 1:05 Free }
EN2 S FR
1:05
12:38 PM
3 x 100 on 2:00 Free } 1x
EN1 K FR
2:00
1 x 100 on 1:40 Free }
EN2 K FR
1:40
2 x 100 on 2:00 Free }
EN1 K FR
2:00
1 x 100 on 1:40 Free }
EN2 K FR
1:40
1 x 100 on 2:00 Free }
EN1 K FR
2:00
1 x 100 on 1:40 Free }
EN2 K FR
1:40
12:56 PM
3 x 200 on 2:50 Free } 1x
EN1 P FR
1:25
2 x 200 on 2:40 Free }
EN1 P FR
1:20
1 x 200 on 2:30 Free }
EN1 P FR
1:15
1:14 PM 24 x 50 on :50 free-3rd pace EN1 S FR
1:40
1:35 PM
1 x 200 on :00 Free
REC S FR
1:35 PM Finish time. Total: 7,400 yards. Stress Value = 71
notes line1- 1-swim, 2-kick-swim, 3-drill-swim
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 14.86%
Aerobic Base
5,500 74.32%
Anaerobic Thresh
800 10.81%
Stroke Categories
Yards
================= =============
Freestyle
7,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,300 71.62%
Kick
900 12.16%
Pull
1,200 16.22%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 48 (07/24/1998)
Daily Workout [70] for Saturday, November 19, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ======================= === = === ====
12:00 PM
:00 swim meet
S
12:00 PM Finish time. Total: yards. Stress Value = 0
500 free
k.reitzel
a.mijares
s.chiba
j.maddox
a.iacopetti
d.tong
t.haney
t.martin
5:12.2
5:10.5
5:02.1 (sick)
5:03.6
4:59.1
4:54.8
4:45.9
4:40.5
Energy Levels
Yards
================ ==============
Stroke Categories
Yards
================= =============
Type of Work
Yards
================ ==============
Daily Workout [71] for Sunday, November 20, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ======================= === = === ====
12:00 PM
:00 swim meet
S
12:00 PM Finish time. Total: yards. Stress Value = 0
200 free
k.reitzel
a.mijares
s.chiba
j.maddox
a.iacopetti
d.tong
t.haney
t.martin
2:02.5
2:00.1
1:51.0
1:53.2
1:52.5
1:49.2
1:44.7
1:46.6
Energy Levels
Yards
================ ==============
Stroke Categories
Yards
================= =============
Type of Work
Yards
================ ==============
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 49 (07/24/1998)
Daily Workout [72] for Monday, November 21, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
1,800 12:01 PM 3 x 100 on 1:15 Free } 1x
EN1 S FR
1:15
1 x 200 on 2:15 Free }
2 x 100 on 1:15 Free }
2 x 200 on 2:15 Free }
1 x 100 on 1:15 Free }
3 x 200 on 2:15 Free }
2,400 12:23 PM 1 x 300 on 3:45 Free-ez
} 4x
1 x 150 on 1:35 Free-fast
}
1 x 100 on 1:35 Free-fast
}
1 x 50 on 1:00 Free-sprint }
400 12:56 PM 1 x 400 on :00 Free-ez
12:56 PM Finish time. Total: 5,200 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,600 50.00%
Aerobic Base
1,800 34.62%
MaxVO2
600 11.54%
Peak Lactate
200
3.85%
EN1 S FR
1:08
EN1 S FR
1:15
EN1 S FR
1:08
EN1 S FR
1:15
EN1 S FR
1:08
REC S FR
1:15
EN3 S FR
1:03
REC S FR
1:35
SP2 S FR
2:00
REC P FR
Stress Value = 74
Stroke Categories
Yards
================= =============
Freestyle
5,200 100.00%
Type of Work
Yards
================ ==============
Swim
4,800 92.31%
Pull
400
7.69%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 50 (07/24/1998)
Daily Workout [73] for Monday, November 21, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ==================================== === = === ====
400 12:00 PM
1 x 400 on :00 Fr-every 4th stroke REC S FR
300 12:01 PM
1 x 300 on :00 Fr-every 3rd stroke REC S FR
200 12:02 PM
1 x 200 on :00 Fr-every 2nd stroke REC S FR
100 12:03 PM
1 x 100 on :00 im
EN3 S IM
1,800 12:04 PM
1 x 50 on :50 Free } 1x
EN1 S FR
1:40
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 150 on 1:40 Free }
EN2 S FR
1:07
2 x 50 on :50 Free }
EN1 S FR
1:40
2 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 150 on 1:40 Free }
EN2 S FR
1:07
3 x 50 on :50 Free }
EN1 S FR
1:40
3 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 150 on 1:40 Free }
EN2 S FR
1:07
4,800 12:28 PM
3 x 400 on 4:45 Free
} 1x
EN1 S FR
1:11
3 x 400 on 4:15 Free
}
EN2 S FR
1:04
2 x 400 on 4:45 Free
}
EN1 S FR
1:11
2 x 400 on 4:10 Free
}
EN2 S FR
1:03
1 x 400 on 4:45 Free
}
EN1 S FR
1:11
1 x 400 on 4:05 Free-notes }
EN3 S FR
1:01
800 1:23 PM
4 x 200 on 2:45 Free
EN1 P FR
1:23
900 1:35 PM 12 x 75 on 1:15 Fr-every 3rd sprint EN1 S FR
1:40
200 1:51 PM
4 x 50 on 1:00 Fr-ez
REC S FR
2:00
1:55 PM Finish time. Total: 9,500 yards. Stress Value = 138
notes
last 400
t.martin
a.iacopetti
s.chiba
d.tong
a.mijares
k.reitzel
j.maddox
b.morgan
3:54
3:49
4:02
3:57
4:11
4:12
-----
last 74
37.2
38.6
38.6
37.3
43.8 (group2) add 15sec to all times
43.8 (group2) in the circuit.
39.7
37.3
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 11.58%
Aerobic Base
5,000 52.63%
Anaerobic Thresh 2,900 30.53%
MaxVO2
500
5.26%
Stroke Categories
Yards
================= =============
Freestyle
9,400 98.95%
IM
100
1.05%
Type of Work
Yards
================ ==============
Swim
8,700 91.58%
Pull
800
8.42%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 51 (07/24/1998)
Daily Workout [74] for Tuesday, November 22, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
600 12:00 PM 2 x 300 on :00 Fr/fr-stroke
REC S FR
1,500 12:01 PM 1 x 75 on 1:00 Free } 1x
EN1 S FR
1:20
1 x 75 on :50 Free }
EN2 S FR
1:07
2 x 75 on 1:00 Free }
EN1 S FR
1:20
2 x 75 on :50 Free }
EN2 S FR
1:07
3 x 75 on 1:00 Free }
EN1 S FR
1:20
3 x 75 on :50 Free }
EN2 S FR
1:07
4 x 75 on 1:00 Free }
EN1 S FR
1:20
4 x 75 on :50 Free }
EN2 S FR
1:07
2,400 12:21 PM 1 x 100 on 1:20 Free
} 4x EN1 S FR
1:20
1 x 200 on 2:15 Free
}
EN2 S FR
1:08
1 x 300 on 3:10 Free-notes }
EN2 S FR
1:03
150 12:49 PM 6 x 25 on :45 Free ez/fast
EN1 S FR
3:00
300 12:55 PM 1 x 300 on :00 Free
REC P FR
12:55 PM Finish time. Total: 4,950 yards. Stress Value = 68
notes add 5sec to group 2
last 300
group 1
group 2
t.marti
2:48
a.mijares 3:15
a.iacopetti 3:04
k.reitzel 3:06
s.chiba
2:59
s.o'rourke 2:59
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 18.18%
Aerobic Base
1,300 26.26%
Stroke Categories
Yards
================= =============
Freestyle
4,950 100.00%
Anaerobic Thresh
2,750
55.56%
Type of Work
Yards
================ ==============
Swim
4,650 93.94%
Pull
300
6.06%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 52 (07/24/1998)
Daily Workout [75] for Tuesday, November 22, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ======================================== === = ===
600 12:00 PM 1 x 600 on :00 Free
REC S FR
400 12:01 PM 1 x 400 on :00 Free/stroke
REC S FR
200 12:02 PM 1 x 200 on :00 rev.im
REC S IM
800 12:03 PM 8 x 100 on 1:25 Free (catchup/swim)
EN1 S FR
2,700 12:16 PM 3 x 50 on :50 Free } 1x
EN1 S FR
3 x 150 on 1:50 Free }
EN1 S FR
3 x 250 on 2:45 Free }
EN1 S FR
2 x 50 on :50 Free }
EN1 S FR
2 x 150 on 1:50 Free }
EN1 S FR
2 x 250 on 2:40 Free }
EN2 S FR
1 x 50 on :50 Free }
EN1 S FR
1 x 150 on 1:50 Free }
EN1 S FR
1 x 250 on 2:35 Free }
EN2 S FR
3,000 12:50 PM 4 x 400 on 4:40 test set see notes } 1x EN1 S FR
3 x 300 on 3:30 Free above
}
EN1 S FR
2 x 200 on 2:20 Free above
}
EN1 S FR
1 x 100 on 1:10 Free above
}
EN1 S FR
600 1:26 PM 1 x 600 on 8:30 Free
EN1 P FR
400 1:36 PM 1 x 400 on 5:20 Free
EN1 P FR
200 1:43 PM 1 x 200 on 2:30 Free
EN1 P FR
100 1:47 PM 1 x 100 on :00 Free
REC S FR
1:47 PM Finish time. Total: 9,000 yards. Stress Value = 85
test set (last one of each distance for time add up for
1000 time)
t.martin 3:55/2:53/1:53/52.2
d.tong
4:00/2:53/1:53/54.9
s.chiba 4:02/3:02/1:58/55.0
a.iacopetti 4:04/3:02/2:02/57.0
a.mijares 4:17/3:15/2:11/1:00
notes last 250
t.martin
2:17
t.haney
2:16
s.chiba
2:29
a.iacopetti 2:25
a.mijares
2:32
s.o'rourke
2:29
j.maddox
2:27
n.reese
2:37
Energy Levels
Yards
Stroke Categories
Yards
PACE
====
1:25
1:40
1:13
1:06
1:40
1:13
1:04
1:40
1:13
1:02
1:10
1:10
1:10
1:10
1:25
1:20
1:15
================ ==============
Warm-up/Recovery 1,300 14.44%
Aerobic Base
6,950 77.22%
Anaerobic Thresh
750
8.33%
================= =============
Freestyle
8,800 97.78%
IM
200
2.22%
Type of Work
Yards
================ ==============
Swim
7,800 86.67%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 53 (07/24/1998)
Daily Workout [75] Distance Bud McAllister (con't)
Pull
1,200 13.33%
YARDS
======
1,650
3,000
1,200
900
1,400
150
Daily Workout [76] for Wednesday, November 23, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK
======== ===================================== === = ===
12:00 PM 1 x 1650 on :00 Fr-3rd length stroke REC S FR
12:01 PM 1 x
50 on :40 Free } 6x
EN1 S FR
1 x 100 on 1:20 im
}
EN1 S IM
1 x 150 on 2:00 im
}
EN1 S IM
1 x 200 on 2:40 im
}
EN1 S IM
12:42 PM 3 x 100 on 1:25 Free } 1x
EN1 P FR
3 x 100 on 1:15 Free }
EN1 P FR
3 x 100 on 1:20 Free }
EN1 P FR
3 x 100 on 1:10 Free }
EN2 P FR
12:59 PM 1 x 100 on 2:00 Free-ez notes } 6x
REC K FR
1 x
50 on :45 Free-fast
}
SP1 K FR
1:17 PM 4 x 100 on 1:30 Free-ez
} 1x
REC S FR
1 x 100 on 1:30 Free-fast }
SP1 S FR
3 x 100 on 1:30 Free-ez
}
REC S FR
1 x 100 on 1:30 Free-fast }
SP1 S FR
2 x 100 on 1:30 Free-ez
}
REC S FR
1 x 100 on 1:30 Free-fast }
SP1 S FR
1 x 100 on 1:30 Free-ez
}
REC S FR
1 x 100 on 1:30 Free-fast }
SP1 S FR
1:39 PM 1 x 150 on :00 Free
REC S FR
1:39 PM Finish time. Total: 8,300 yards. Stress Value =
PACE
====
1:20
1:20
1:20
1:20
1:25
1:15
1:20
1:10
2:00
1:30
1:30
1:30
1:30
1:30
1:30
1:30
1:30
1:30
101
kicking is done with 1/2boards
Energy Levels
Yards
================ ==============
Warm-up/Recovery 3,400 40.96%
Aerobic Base
3,900 46.99%
Anaerobic Thresh
300
3.61%
Lactate Toleranc
700
8.43%
Type of Work
Yards
================ ==============
Swim
6,200 74.70%
Kick
900 10.84%
Pull
1,200 14.46%
Stroke Categories
Yards
================= =============
Freestyle
5,600 67.47%
IM
2,700 32.53%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 54 (07/24/1998)
Daily Workout [77] for Thursday, November 24, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================ === = === ====
900 12:00 PM 3 x 300 on :00 Fr/fr-im
REC S IM
1,800 12:01 PM 1 x 150 on 2:00 Free
} 6x EN1 S FR
1:20
1 x 100 on 1:20 im
}
EN2 S IM
1:20
1 x 50 on :50 stroke }
EN1 S IM
1:40
1,800 12:27 PM 3 x 200 on 2:50 Free } 1x
EN1 P FR
1:25
1 x 200 on 2:30 Free }
EN1 S FR
1:15
2 x 200 on 2:50 Free }
EN1 S FR
1:25
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:50 Free }
EN1 S FR
1:25
1 x 200 on 2:30 Free }
EN1 S FR
1:15
5,500 12:53 PM 1 x 100 on 1:15 Free } 1x
EN1 S FR
1:15
2 x 200 on 2:15 Free }
EN1 S FR
1:08
3 x 300 on 3:15 Free }
EN2 S FR
1:05
4 x 400 on 4:15 Free }
EN2 S FR
1:04
5 x 500 on 5:15 Free }
EN3 S FR
1:03
200 1:53 PM 1 x 200 on :00 Free
REC S FR
1:53 PM Finish time. Total: 10,200 yards. Stress Value = 247
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 10.78%
Aerobic Base
3,500 34.31%
Anaerobic Thresh 3,100 30.39%
MaxVO2
2,500 24.51%
Stroke Categories
Yards
================= =============
Freestyle
8,400 82.35%
IM
1,800 17.65%
Type of Work
Yards
================ ==============
Swim
9,600 94.12%
Pull
600
5.88%
YARDS
======
600
1,200
5,000
200
Daily Workout [78] for Friday, November 25, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== =========================== === = === ====
12:00 PM
1 x 600 on :00 Free
REC S FR
12:01 PM 24 x 50 on :45 im
EN1 S IM
1:30
12:20 PM 50 x 100 on 1:05 Free notes EN2 S FR
1:05
1:16 PM
1 x 200 on :00 Free
REC S FR
1:16 PM Finish time. Total: 7,000 yards. Stress Value = 112
notes this was done as a swim a thom,the fastest interval
by any group was 1:05
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 11.43%
Aerobic Base
1,200 17.14%
Stroke Categories
Yards
================= =============
Freestyle
5,800 82.86%
IM
1,200 17.14%
Anaerobic Thresh 5,000 71.43%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 55 (07/24/1998)
Daily Workout [78] Distance Bud McAllister (con't)
Type of Work
Yards
================ ==============
Swim
7,000 100.00%
YARDS
======
1,000
2,250
3,000
300
200
100
150
200
Daily Workout [79] for Friday, November 25, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================= === = === ====
12:00 PM 5 x 200 on :00 Fr/im
REC S IM
12:01 PM 4 x 100 on 1:30 im
} 1x
EN1 S IM
1:30
4 x 125 on 1:30 Free }
EN1 S FR
1:12
3 x 100 on 1:25 im
}
EN1 S IM
1:25
3 x 125 on 1:25 Free }
EN1 S FR
1:08
2 x 100 on 1:20 im
}
EN1 S IM
1:20
2 x 125 on 1:20 Free }
EN2 S FR
1:04
1 x 100 on 1:15 im
}
EN2 S IM
1:15
1 x 125 on 1:15 Free }
EN2 S FR
1:00
12:31 PM 1 x 500 on 6:15 Free notes } 1x EN1 S FR
1:15
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
1 x 400 on 5:00 Free
}
EN1 S FR
1:15
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
1 x 300 on 3:45 Free
}
EN1 S FR
1:15
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
1 x 200 on 2:30 Free
}
EN1 S FR
1:15
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
1 x 100 on 1:15 Free
}
EN1 S FR
1:15
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
1:07 PM 1 x 300 on 4:15 Free
EN1 P FR
1:25
1:13 PM 1 x 200 on 2:40 Free
EN1 P FR
1:20
1:17 PM 1 x 100 on 1:15 Free
EN1 P FR
1:15
1:20 PM 6 x 25 on :45 Free ez/sprint
EN1 S FR
3:00
1:26 PM 1 x 200 on :00 Free
REC S FR
1:26 PM Finish time. Total: 7,200 yards. Stress Value = 80
notes,this was a major set group 2 intervals add 5sec to
the 300's, group 3 intervals add 10sec to the 300's and
5sec to the 5,4,3,2,1.
recorded 300 times
group 1
t.martin 3:02/3:02/2:59/2:58/2:53
s.chiba 2:58/2:59/2:58/2:58/2:53
group 2
t.haney 3:09/3:08/3:12/3:06/2:58
a.iacopetti 3:10/3:05/3:08/3:06/2:58
d.tong
3:06/3:08/3:03/3:04/2:59
m.reese 3:10/3:08/3:11/3:08/3:09
j.maddox 3:07/3:04/3:00/3:06/2:58
group 3
a.mijares 3:15/3:17/3:13/3:14/3:11
k.rietzel 3:12/3:17/3:13/3:15/3:12
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 56 (07/24/1998)
Daily Workout [79] Distance Bud McAllister (con't)
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 16.67%
Aerobic Base
4,025 55.90%
Anaerobic Thresh 1,975 27.43%
Stroke Categories
Yards
================= =============
Freestyle
5,200 72.22%
IM
2,000 27.78%
Type of Work
Yards
================ ==============
Swim
6,600 91.67%
Pull
600
8.33%
YARDS
======
1,200
2,400
4,800
1,400
200
Daily Workout [80] for Saturday, November 26, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================ === = === ====
12:00 PM 2 x 600 on :00 Fr/fr-im
REC S FR
12:01 PM 1 x 100 on 1:20 Free } 1x
EN1 S FR
1:20
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 100 on 1:05 Free }
EN2 S FR
1:05
2 x 100 on 1:20 Free }
EN1 S FR
1:20
2 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:10 Free }
EN1 S FR
1:10
2 x 100 on 1:05 Free }
EN2 S FR
1:05
3 x 100 on 1:20 Free }
EN1 S FR
1:20
3 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:10 Free }
EN1 S FR
1:10
3 x 100 on 1:05 Free }
EN2 S FR
1:05
12:31 PM 2 x 600 on 7:00 Free
} 1x EN1 S FR
1:10
2 x 600 on 6:30 Free
}
EN2 S FR
1:05
2 x 600 on 7:00 Free
}
EN1 S FR
1:10
2 x 600 on 6:15 Free-notes }
EN2 S FR
1:03
1:26 PM 4 x 100 on 1:25 Free } 1x
EN1 S FR
1:25
1 x 100 on 1:10 Free }
EN1 S FR
1:10
3 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 100 on 1:10 Free }
EN1 S FR
1:10
2 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 100 on 1:10 Free }
EN1 S FR
1:10
1:46 PM 1 x 200 on :00 Free
REC S FR
1:46 PM Finish time. Total: 10,000 yards. Stress Value = 116
notes, group two add 15sec to all sendoff.
last 2
group 1
t.martin 6:11/6:13
s.chiba 6:12/6:27
group 2
a. mijares 6:30/6:38
k.rietzel 6:31/6:32
s.o'rourke 6:21/6:13
k.feldmen 6:22/6:19
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 57 (07/24/1998)
Daily Workout [80] Distance Bud McAllister (con't)
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 14.00%
Aerobic Base
5,600 56.00%
Anaerobic Thresh 3,000 30.00%
Stroke Categories
Yards
================= =============
Freestyle
10,000 100.00%
Type of Work
Yards
================ ==============
Swim
10,000 100.00%
YARDS
======
500
1,200
1,400
400
1,200
300
Daily Workout [81] for Saturday, November 26, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK
======== ===================================== === = ===
12:00 PM
1 x 500 on :00 Free
REC S FR
12:01 PM 12 x 100 on 1:45 Free(k-s-dr-sw)
EN1 S FR
12:23 PM
1 x 200 on 2:40 Free } 1x
EN1 S FR
1 x 200 on 2:35 Free }
EN1 S FR
1 x 200 on 2:30 Free }
EN1 S FR
1 x 200 on 2:25 Free }
EN1 S FR
1 x 200 on 2:20 Free }
EN1 S FR
1 x 200 on 2:15 Free }
EN2 S FR
1 x 200 on 2:10 Free }
EN2 S FR
12:41 PM
1 x 400 on :00 Free
REC P FR
12:42 PM 16 x 75 on 1:15 Free @4thsprint not. EN1 S FR
1:03 PM
1 x 300 on :00 Free
REC S FR
1:03 PM Finish time. Total: 5,000 yards. Stress Value =
PACE
====
1:45
1:20
1:18
1:15
1:13
1:10
1:08
1:05
1:40
42
notes last 75
t.martin
38.0
a.iacepetti 39.3
r.guijarro 36.4
s.chiba 39.2
d.payot 39.2
j.maddox 39.4
k.feldmen 38.5
a.mijares 43.0
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 24.00%
Aerobic Base
3,400 68.00%
Anaerobic Thresh
400
8.00%
Type of Work
Yards
================ ==============
Swim
4,600 92.00%
Stroke Categories
Yards
================= =============
Freestyle
5,000 100.00%
Pull
400
8.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 58 (07/24/1998)
Daily Workout [82] for Monday, November 28, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ====================================== === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
2,000 12:01 PM 5 x 100 on 1:15 Free-ez
} 1x
REC S FR
1:15
1 x 100 on 1:05 Free-fast }
SP1 S FR
1:05
4 x 100 on 1:15 Free-ez
}
REC S FR
1:15
1 x 100 on 1:05 Free-fast }
SP1 S FR
1:05
3 x 100 on 1:15 Free-ez
}
REC S FR
1:15
1 x 100 on 1:05 Free-fast }
SP1 S FR
1:05
2 x 100 on 1:15 Free-ez
}
REC S FR
1:15
1 x 100 on 1:05 Free-fast }
SP1 S FR
1:05
1 x 100 on 1:15 Free-ez
}
REC S FR
1:15
1 x 100 on 1:05 Free-fast }
SP1 S FR
1:05
2,800 12:27 PM 1 x 600 on 7:30 Free-notes
} 1x EN1 S FR
1:15
1 x 400 on 4:10 Free
}
EN3 S FR
1:03
1 x 500 on 6:15 Free
}
EN1 S FR
1:15
1 x 300 on 3:05 Free
}
EN3 S FR
1:02
1 x 400 on 5:00 Free
}
EN1 S FR
1:15
1 x 200 on 2:00 Free
}
EN3 S FR
1:00
1 x 300 on 3:45 Free
}
EN1 S FR
1:15
1 x 100 on :00 Free-timed notes }
SP1 S FR
200 1:00 PM 1 x 200 on :00 Free
REC S FR
1:00 PM Finish time. Total: 5,400 yards. Stress Value = 120
notes group 2 add 5sec to the 4,3,2,1
group 3 add 15sec to the 4,3,2,1
last 100
group 1
t.martin 54.4
s.chiba 56.2
group 2
b.morgan 52.9
a.iacopeth 55.3
s.o'rourke 58.0
j.maddox 57.2
m.reese
57.7
r.guijarro 58.5
d.payot
56.2
group 3
k.rietzel 59.4
a.mijares 1:00.1
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,100 38.89%
Aerobic Base
1,800 33.33%
MaxVO2
900 16.67%
Lactate Toleranc
600 11.11%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 59 (07/24/1998)
Daily Workout [83] for Monday, November 28, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ===================================== === = ===
800 12:00 PM 1 x 800 on :00 Free
REC S FR
1,800 12:01 PM 1 x 100 on 1:25 Free
} 6x
EN1 S FR
1 x 100 on 1:25 im
}
EN1 S FR
1 x 100 on 1:25 rev.im }
EN1 S FR
1,800 12:28 PM 1 x 150 on 1:55 Free } 1x
EN1 S FR
3 x 150 on 1:40 Free }
EN1 S FR
2 x 150 on 1:50 Free }
EN1 S FR
2 x 150 on 1:35 Free }
EN2 S FR
3 x 150 on 1:45 Free }
EN1 S FR
1 x 150 on 1:30 Free }
EN2 S FR
1,200 12:50 PM 1 x 600 on 8:00 Free } 1x
EN1 P FR
1 x 400 on 5:00 Free }
EN1 P FR
1 x 200 on 2:20 Free }
EN1 P FR
3,600 1:07 PM 1 x 500 on 5:30 Free
} 4x EN2 S FR
1 x 300 on 4:00 Free
}
EN1 S FR
1 x 100 on 2:00 Fr-sprint notes }
SP2 S FR
200 1:54 PM 1 x 200 on :00 Free
REC S FR
1:54 PM Finish time. Total: 9,400 yards. Stress Value =
PACE
====
1:25
1:25
1:25
1:17
1:07
1:13
1:03
1:10
1:00
1:20
1:15
1:10
1:06
1:20
2:00
145
notes sprint 100 times
t.martin 55.8/54.8/53.6/54.1
s.chiba
55.8/56.1/56.3/55.4
r.guijarro 53.8/53.6/52.6/52.4
a.iacupetti 56.9/55.2/53.8/53.2
a.mijares 1:00.3/59.1/1:00.5/1:00.8
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 10.64%
Aerobic Base
5,550 59.04%
Anaerobic Thresh 2,450 26.06%
Peak Lactate
400
4.26%
Stroke Categories
Yards
================= =============
Freestyle
9,400 100.00%
Type of Work
Yards
================ ==============
Swim
8,200 87.23%
Pull
1,200 12.77%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 60 (07/24/1998)
Daily Workout [84] for Tuesday, November 29, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
PACE
====== ========
600 12:00 PM
2,000 12:01 PM
========================================= === = ===
2 x 300 on :00 Fr/fr-stroke
REC S FR
4 x 100 on 1:25 Free
} 1x EN1 S FR
3 x 200 on 2:25 free 2:30 2:25 2:20 }
EN1 S FR
2 x 300 on 3:15 Free 3:20 3:15
}
EN2 S FR
1 x 400 on 4:10 Free
}
EN2 S FR
2,800 12:26 PM 1 x 100 on 1:15 Free
} 1x
EN1 S FR
1 x 300 on 3:15 Free
}
EN2 S FR
1 x 200 on 2:30 Free
}
EN1 S FR
1 x 400 on 4:15 Free
}
EN2 S FR
1 x 300 on 3:45 Free
}
EN1 S FR
1 x 500 on 5:15 Free
}
EN2 S FR
1 x 400 on 5:00 Free
}
EN1 S FR
1 x 600 on 6:15 Free-notes }
EN2 S FR
12:58 PM Finish time. Total: 5,400 yards. Stress Value = 76
====
1:25
1:13
1:05
1:03
1:15
1:05
1:15
1:04
1:15
1:03
1:15
1:03
notes group 2 add 5sec to the 400
add 10sec to the 500
add 15sec to the 600
last 600 recorded
group 1
s.chiba
6:04
s.o'rourke 6:13
group 2
a.iacopetti 6:17
d.payot
6:34
k.rietzel 6:25
a.mijares 6:30
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 11.11%
Aerobic Base
2,000 37.04%
Anaerobic Thresh 2,800 51.85%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 61 (07/24/1998)
Daily Workout [85] for Tuesday, November 29, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ======================================== === = ===
1,000 12:00 PM 1 x 1000 on :00 Fr-4th len.stroke
REC S FR
1,800 12:01 PM 4 x 150 on 2:05 Fr-stroke } 3x
EN1 S IM
3,000 12:27 PM 4 x 250 on :00 Free } 1x
EN1 S FR
8 x 250 on :00 im
}
EN1 S IM
800 12:28 PM 1 x 800 on :00 challenge pull notes
EN2 P FR
800 12:29 PM 1 x 800 on :00 challenge kick notes
EN2 K FR
800 12:30 PM 1 x
50 on :50 Free-ez
} 4x REC S FR
1 x
50 on :50 Free-build
}
EN1 S FR
1 x
50 on :50 Free-ez
}
REC S FR
1 x
50 on :50 Free-sprint notes }
SP1 S FR
PACE
====
1:23
1:40
1:40
1:40
1:40
12:44 PM Finish time.
Total: 8,200 yards.
Stress Value = 98
notes challenge pull start at 50sec and go to miss 4"tube
t.martin
31
s.o'rourke 39
m.reese
34
a.iacopetti 33
a.mijares
37
s.chibe
35
d.tong
35
k.feldmen
32
j.maddox
34
challenge kick with 1/2 boards start 1:00 go to miss
50 sprint times
s.chiba
25.5
d.tong
23.6
t,martin
24.8
a.iacopetti 24.8
j.maddox
25.8
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 17.07%
Aerobic Base
5,000 60.98%
Anaerobic Thresh 1,600 19.51%
Lactate Toleranc
200
2.44%
Stroke Categories
Yards
================= =============
Freestyle
4,400 53.66%
IM
3,800 46.34%
Type of Work
Yards
================ ==============
Swim
6,600 80.49%
Kick
800
9.76%
Pull
800
9.76%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 62 (07/24/1998)
Daily Workout [86] for Wednesday, November 30, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T
====== ======== =========================================== === =
1,000 12:00 PM 1 x 400 on
:00 Free 30sec rest all } 1x REC S
1 x 300 on
:00 breast
}
REC S
1 x 200 on
:00 back
}
REC S
1 x 100 on
:00 fly
}
REC S
1,500 12:01 PM 1 x
75 on 1:00 Free } 1x
EN1 S
1 x
75 on
:50 Free }
EN2 S
2 x
75 on 1:00 Free }
EN1 S
2 x
75 on
:50 Free }
EN2 S
3 x
75 on 1:00 Free }
EN1 S
3 x
75 on
:50 Free }
EN2 S
4 x
75 on 1:00 Free }
EN1 S
4 x
75 on
:50 Free }
EN2 S
2,400 12:21 PM 1 x
50 on
:50 Free
} 4x
EN1 S
1 x 150 on 1:45 Free
}
EN1 S
STK
===
FR
BR
BK
FLY
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
PACE
====
1:20
1:07
1:20
1:07
1:20
1:07
1:20
1:07
1:40
1:10
1,400 12:51 PM
3,000
200
1:11 PM
1:45 PM
1:49 PM
1 x 100 on 1:20 Free
}
1 x 300 on 3:05 Free-notes }
1 x 200 on 2:50 Free } 1x
1 x 200 on 2:45 Free }
1 x 200 on 2:40 Free }
1 x 200 on 2:35 Free }
1 x 200 on 2:30 Free }
1 x 200 on 2:25 Free }
1 x 200 on 2:20 Free }
3 x 1000 on 11:00 Free-notes
4 x
50 on 1:00 Free
Finish time. Total: 9,500 yards.
EN1 S FR
EN3 S FR
EN1 S FR
EN1 S FR
EN1 S FR
EN1 S FR
EN1 S FR
EN1 S FR
EN1 S FR
EN3 S FR
REC S FR
Stress Value = 301
1:20
1:02
1:25
1:23
1:20
1:18
1:15
1:13
1:10
1:06
2:00
note 300 circuit group 2 add 5sec to 150,100,300
group 3 add 10sec to 150,100,300
group 1 300 timed
t.martim
2:52
notes 1000 recorded
t.haney
2:50
t.martin 10:56/10:46/10:29
s.chiba
2:57
s.chiba 10:56/10:48/10:37
b.morgan
2:47
j.maddox 11:12/10:47/10:25
r.guijarro 2:54
n.reese 11:13/10:51/10:50
group 2
d.tony
2:55
s.o'rourke 2:54
j.maddox
2:55
k.feldmen 2:55
n.reese
3:03
d.payot
2:58
group 3
a.mijare
3:03
k.rietzel 3:09
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 12.63%
Hy-Tek's WORKOUT MANAGER licensed to
Page 63 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
8,900 93.68%
Coaching Services,USA Sw. 4
Daily Workout [86] Distance Bud McAllister (con't)
Aerobic Base
3,350 35.26% Backstroke
Anaerobic Thresh
750
7.89% Breaststroke
MaxVO2
4,200 44.21% Butterfly
200
300
100
2.11%
3.16%
1.05%
Type of Work
Yards
================ ==============
Swim
9,500 100.00%
YARDS
======
600
1,500
2,700
Daily Workout [87] for Thursday, December 1,
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
======== ==========================================
12:00 PM
1 x 600 on :00 Free
12:01 PM 15 x 100 on 1:20 Fr-every 3rd im
12:22 PM
1 x 200 on 2:40 Free 2:30 2:40 2:50 } 3x
1994
EGY
===
REC
EN1
EN1
T
=
S
S
S
STK
===
FR
FR
FR
PACE
====
1:20
1:20
1,000 12:59 PM
2,800
1:13 PM
200
1:47 PM
1:51 PM
1 x 200 on
1 x 200 on
1 x 100 on
1 x 100 on
1 x 100 on
1 x 300 on
1 x 200 on
1 x 100 on
1 x 200 on
1 x 100 on
1 x 100 on
1 x 800 on
1 x 200 on
1 x 600 on
1 x 200 on
1 x 400 on
1 x 200 on
1 x 200 on
1 x 200 on
4 x 50 on
Finish time.
2:40 im as above
}
EN1
2:40 fl/bk/br as above
}
EN1
1:20 Free 1:15 1:20 1:25 }
EN1
1:20 im as above
}
EN1
1:20 fl/bk/br as above
}
EN1
4:00 free } 1x
EN1
2:30 Free }
EN1
1:10 Free }
EN1
2:30 Free }
EN1
1:10 Free }
EN1
1:10 Free }
EN1
9:40 Free
} 1x
EN1
2:00 Free
}
EN3
7:15 Free
}
EN1
2:00 Free
}
EN3
4:50 Free
}
EN1
2:00 Free
}
EN3
2:25 Free
}
EN1
2:00 Free-notes }
EN3
1:00 Free
REC
Total: 8,800 yards. Stress Value
S
S
S
S
S
P
P
P
P
P
P
S
S
S
S
S
S
S
S
S
=
IM
IM
FR
IM
IM
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
120
1:20
1:20
1:20
1:20
1:20
1:20
1:15
1:10
1:15
1:10
1:10
1:13
1:00
1:13
1:00
1:13
1:00
1:13
1:00
2:00
notes group 2 add 5sec to the 200's and 20sec to the 800
15sec to the 600, 10sec to the 400, 5sec to the 200.
group 1 last 200
r.guijarro
1:51.1
t.martin
1:56.1
group 2
a.tacopetti 1:53.2
d.payot
1:57.1
k.feldman
1:55.8
s.chiba
1:58.8
a.mijares
2:00.8
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800
9.09%
Hy-Tek's WORKOUT MANAGER licensed to
Page 64 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
7,000 79.55%
Coaching Services,USA Sw. 4
Daily Workout [87] Distance Bud McAllister (con't)
Aerobic Base
7,200 81.82% IM
MaxVO2
800
9.09%
1,800
20.45%
Type of Work
Yards
================ ==============
Swim
7,800 88.64%
Pull
1,000 11.36%
YARDS
======
800
1,200
Daily Workout [88] for Friday, December 2, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T
======== ======================================== === =
12:00 PM 1 x 800 on :00 Free
REC S
12:01 PM 2 x 100 on 1:20 Free } 1x
EN1 S
STK
===
FR
FR
PACE
====
1:20
800 12:17 PM
2,000 12:20 PM
300 12:44 PM
12:44 PM
4 x 100 on 1:15 Free }
6 x 100 on 1:10 Free }
1 x 800 on 1:05 Free
1 x 500 on 6:00 Free just make set } 1x
1 x 500 on 5:45 Free
}
1 x 500 on 5:30 Free
}
1 x 500 on 5:15 Free
}
1 x 300 on :00 Free
Finish time. Total: 5,100 yards. Stress
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 21.57%
Aerobic Base
2,200 43.14%
Anaerobic Thresh 1,800 35.29%
EN1 S
EN1 S
EN2 S
EN1 S
EN1 S
EN2 S
EN2 S
REC P
Value
FR
FR
FR
FR
FR
FR
FR
FR
= 58
1:15
1:10
:08
1:12
1:09
1:06
1:03
Stroke Categories
Yards
================= =============
Freestyle
5,100 100.00%
Type of Work
Yards
================ ==============
Swim
4,800 94.12%
Pull
300
5.88%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 65 (07/24/1998)
Daily Workout [89] for Friday, December 2, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ========================================= === = ===
1,000 12:00 PM
5 x 200 on :00 mixed im
REC S IM
1,200 12:01 PM
2 x 150 on :00 Free
} 1x
REC S FR
2 x 150 on :00 breast }
REC S BR
2 x 150 on :00 back
}
REC S BK
2 x 150 on :00 fly
}
REC S FLY
3,600 12:02 PM
1 x 100 on 1:15 2x fl/ba/br } 6x
EN1 S IM
1 x 200 on 2:30 Free
}
EN1 S FR
1 x 300 on 3:45 im
}
EN1 S IM
2,000 12:48 PM
1 x 100 on 1:35 Free
} 1x EN1 S FR
1 x 200 on 2:25 free
}
EN1 S FR
1 x 300 on 3:15 Free
}
EN1 S FR
1 x 400 on 4:05 Free
}
EN2 S FR
1 x 100 on 1:25 Free
}
EN1 S FR
1 x 200 on 2:15 Free
}
EN1 S FR
1 x 300 on 3:05 Free
}
EN2 S FR
1 x 100 on 1:15 Free
}
EN1 S FR
1 x 200 on 2:05 Free
}
EN2 S FR
1 x 100 on 1:00 Free-all out notes }
EN3 S FR
300 1:12 PM 12 x 25 on :30 Free @3sprint 20y
EN1 S FR
1:18 PM Finish time. Total: 8,100 yards. Stress Value = 73
notes last 100
t.martin
57.8
r.guijarro
55.6
s.chiba
57.5
d.tong
56.3
a.iacopetti 58.5
t.haney
55.7
PACE
====
1:15
1:15
1:15
1:35
1:13
1:05
1:01
1:25
1:08
1:02
1:15
1:03
1:00
2:00
k.feldman
d.payot
n.reese
58.1
54.7
59.8
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,200 27.16%
Aerobic Base
4,900 60.49%
Anaerobic Thresh
900 11.11%
MaxVO2
100
1.23%
Stroke Categories
Yards
================= =============
Freestyle
3,800 46.91%
Backstroke
300
3.70%
Breaststroke
300
3.70%
Butterfly
300
3.70%
IM
3,400 41.98%
Type of Work
Yards
================ ==============
Swim
8,100 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 66 (07/24/1998)
Daily Workout [90] for Saturday, December 3, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
900 12:00 PM 3 x 300 on :00 Fr/fr-im
REC S FR
1,050 12:01 PM 1 x 50 on :45 fly
} 3x EN1 S FR
1:30
1 x 50 on :45 fly-back
}
EN1 S FLY 1:30
1 x 50 on :45 back
}
EN1 S BK
1:30
1 x 50 on :45 back-breast }
EN1 S BK
1:30
1 x 50 on :45 breast
}
EN1 S BR
1:30
1 x 50 on :45 breast-free }
EN1 S BR
1:30
1 x 50 on :45 Free
}
EN1 S FR
1:30
2,700 12:18 PM 3 x 200 on 2:40 im
} 1x
EN1 S IM
1:20
3 x 250 on 2:40 Free }
EN2 S FR
1:04
2 x 200 on 2:35 im
}
EN1 S IM
1:18
2 x 250 on 2:35 Free }
EN2 S FR
1:02
1 x 200 on 2:30 im
}
EN1 S IM
1:15
1 x 250 on 2:30 Free }
EN3 S FR
1:00
4,650 12:51 PM 3 x 500 on 5:45 Free } 1x
EN1 S FR
1:09
1 x 550 on 5:45 Free }
EN2 S FR
1:03
2 x 500 on 5:45 Free }
EN1 S FR
1:09
1 x 550 on 5:45 Free }
EN2 S FR
1:03
1 x 500 on 5:45 Free }
EN1 S FR
1:09
1 x 550 on 5:45 Free }
EN2 S FR
1:03
200 1:44 PM 1 x 200 on :00 Free
REC S FR
1:44 PM Finish time. Total: 9,500 yards. Stress Value = 126
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 11.58%
Aerobic Base
5,250 55.26%
Anaerobic Thresh 2,900 30.53%
MaxVO2
250
2.63%
Type of Work
Yards
================ ==============
Swim
9,500 100.00%
Stroke Categories
Yards
================= =============
Freestyle
7,550 79.47%
Backstroke
300
3.16%
Breaststroke
300
3.16%
Butterfly
150
1.58%
IM
1,200 12.63%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 67 (07/24/1998)
Daily Workout [91] for Saturday, December 3, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ====================================== === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
600 12:01 PM 1 x 600 on :00 rev.im
REC S FR
1,500 12:02 PM 3 x 125 on 1:40 Free } 1x
EN1 S FR
1:20
3 x 125 on 1:30 Free }
EN1 S FR
1:12
2 x 125 on 1:35 Free }
EN1 S FR
1:16
2 x 125 on 1:25 Free }
EN1 S FR
1:08
1 x 125 on 1:30 Free }
EN1 S FR
1:12
1 x 125 on 1:20 Free }
EN2 S FR
1:04
900 12:22 PM 1 x 100 on 1:25 im
} 6x
EN1 S IM
1:25
1 x 50 on :45 stroke }
EN1 S IM
1:30
800 12:36 PM 1 x 50 on :50 Free (kick swim) } 4x EN1 S FR
1:40
1 x 50 on :50 Free-ez
}
REC S FR
1:40
1 x 50 on :50 Free-dril/swim
}
EN1 S FR
1:40
1 x 50 on :50 Free=sprint
}
SP1 S FR
1:40
200 12:51 PM 1 x 200 on :00 Free
REC S FR
12:51 PM Finish time. Total: 4,600 yards. Stress Value = 45
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 34.78%
Aerobic Base
2,675 58.15%
Anaerobic Thresh
125
2.72%
Lactate Toleranc
200
4.35%
Stroke Categories
Yards
================= =============
Freestyle
3,700 80.43%
IM
900 19.57%
Type of Work
Yards
================ ==============
Swim
4,600 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 68 (07/24/1998)
Daily Workout [92] for Monday, December 5, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================== === = === ====
400 12:00 PM 1 x 400 on
:00 Free
REC S FR
1,800 12:01 PM 4 x 100 on 1:15 Free } 1x
EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN1 S FR
1:08
3 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN1 S FR
1:08
2 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN1 S FR
1:08
2,900 12:24 PM 1 x 800 on 10:00 Free } 1x
EN1 S FR
1:15
1 x 400 on 4:15 Free }
EN2 S FR
1:04
1 x 600 on 7:30 Free }
EN1 S FR
1:15
1 x 300 on 3:10 Free }
EN2 S FR
1:03
100
200
1 x 400 on 5:00 Free }
EN1 S
1 x 200 on 2:05 Free }
EN2 S
1 x 200 on 2:30 Free }
EN1 S
1:00 PM 1 x 100 on
:00 Free=sprint/notes SP1 S
1:01 PM 1 x 200 on
:00 Free
REC S
1:01 PM Finish time. Total: 5,400 yards. Stress
FR
1:15
FR
1:03
FR
1:15
FR
FR
Value = 64
notes group 2 add 5sec to the 400,300,200
100 sprint group 1
t.martin
53.2
r.guijarroo 52.9
a.iacopetti 52.9
s.chiba
56.5
d.tong
52.9
s.o'rourke
54.5
j.maddox
55.9
n.reese
57.7
group 2
d.payot
54.7
a.mijares
1:01.1
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 11.11%
Aerobic Base
3,800 70.37%
Anaerobic Thresh
900 16.67%
Lactate Toleranc
100
1.85%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 69 (07/24/1998)
Daily Workout [93] for Monday, December 5, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ====================================== === = ===
600 12:00 PM 1 x 600 on :00 Free
REC S FR
400 12:01 PM 1 x 400 on :00 Free/stroke
REC S FR
200 12:02 PM 1 x 200 on :00 rev.im
REC S IM
800 12:03 PM 8 x 100 on 1:30 Free catchup 1&last
EN1 S FR
3,000 12:16 PM 5 x 200 on 2:30 im
} 1x
EN1 S IM
4 x 200 on 2:30 Free }
EN1 S FR
3 x 200 on 2:20 im
}
EN2 S IM
2 x 200 on 2:30 Free }
EN1 S FR
1 x 200 on 2:10 im
}
EN3 S IM
2,000 12:54 PM 1 x 100 on 1:35 Free
} 1x EN1 S BK
1 x 100 on 1:35 Free
}
EN1 S FR
1 x 200 on 2:25 Free
}
EN1 S FR
1 x 100 on 1:35 Free
}
EN1 S FR
1 x 200 on 2:25 Free
}
EN1 S FR
1 x 300 on 3:15 Free
}
EN1 S FR
1 x 100 on 1:35 Free
}
EN1 S FR
1 x 200 on 2:25 Free
}
EN1 S FR
PACE
====
1:30
1:15
1:15
1:10
1:15
1:05
1:35
1:35
1:13
1:35
1:13
1:05
1:35
1:13
900
1:20 PM
300
200
400
1:35
1:40
1:44
1:49
PM
PM
PM
PM
1 x 300 on 3:15 Free
}
EN1 S FR
1:05
1 x 400 on 4:05 Free=timed notes }
EN3 S FR
1:01
5 x 100 on 1:30 Free } 1x
EN1 P FR
1:30
4 x 100 on 1:25 Free }
EN1 P FR
1:25
3 x 100 on 1:20 Free
EN1 P FR
1:20
2 x 100 on 1:15 Free
EN1 P FR
1:15
1 x 100 on 1:10 Free } 4x
EN1 P FR
1:10
Finish time. Total: 8,800 yards. Stress Value = 112
notes 400timed
t.martin
3:52.1
r.guijarro
3:51.6
s.chiba
3:55.0
d.payot
3:57.9
j.maddox
4:06.8
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 13.64%
Aerobic Base
6,400 72.73%
Anaerobic Thresh
600
6.82%
MaxVO2
600
6.82%
Stroke Categories
Yards
================= =============
Freestyle
6,700 76.14%
Backstroke
100
1.14%
IM
2,000 22.73%
Type of Work
Yards
================ ==============
Swim
7,000 79.55%
Pull
1,800 20.45%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 70 (07/24/1998)
Daily Workout [94] for Tuesday, December 6, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
500 12:00 PM 1 x 500 on :00 Free
REC S FR
1,500 12:01 PM 5 x 100 on 1:20 Free } 1x
EN1 S FR
1:20
4 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:10 Free }
EN1 S FR
1:10
2 x 100 on 1:05 Free }
EN2 S FR
1:05
1 x 100 on 1:00 Free }
EN3 S FR
1:00
3,000 12:21 PM 1 x 100 on 1:15 Free
} 1x EN1 S FR
1:15
1 x 200 on 2:10 Free
}
EN1 S FR
1:05
1 x 200 on 2:30 Free
}
EN1 S FR
1:15
1 x 400 on 4:10 Free
}
EN2 S FR
1:03
1 x 300 on 3:45 Free
}
EN1 S FR
1:15
1 x 600 on 6:10 Free
}
EN2 S FR
1:02
1 x 400 on 5:00 Free
}
EN1 S FR
1:15
1 x 800 on 8:10 Free=notes }
EN3 S FR
1:01
200 12:56 PM 1 x 200 on :00 Free
REC S FR
12:56 PM Finish time. Total: 5,200 yards. Stress Value = 102
notes last
t.marti
r.guijarro
s.chiba
800
8:10
8:25
8:08
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 13.46%
Aerobic Base
2,400 46.15%
Anaerobic Thresh 1,200 23.08%
MaxVO2
900 17.31%
Stroke Categories
Yards
================= =============
Freestyle
5,200 100.00%
Type of Work
Yards
================ ==============
Swim
5,200 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 71 (07/24/1998)
Daily Workout [95] for Tuesday, December 6, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================== === = === ====
1,000 12:00 PM 1 x 1000 on :00 Free=@4th stroke REC S FR
2,700 12:01 PM 6 x 150 on 1:55 Free } 1x
EN1 S FR
1:17
3 x 150 on 1:40 Free }
EN1 S FR
1:07
4 x 150 on 1:50 Free }
EN1 S FR
1:13
2 x 150 on 1:35 Free }
EN2 S FR
1:03
2 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 150 on 1:30 Free }
EN2 S FR
1:00
3,150 12:34 PM 1 x
50 on :50 Free } 3x
EN1 S FR
1:40
1 x 100 on 1:15 im
}
EN2 S IM
1:15
1 x 150 on 2:00 Free }
EN1 S FR
1:20
1 x 200 on 2:30 im
}
EN2 S IM
1:15
1 x 250 on 3:20 Free }
EN1 S FR
1:20
1 x 300 on 3:45 im
}
EN2 S IM
1:15
1,000 1:16 PM 1 x 100 on 1:40 Free=ez
} 4x REC S FR
1:40
1 x
75 on 1:10 Free=fast
}
EN3 S FR
1:33
1 x
50 on :50 Free=ez
}
REC S FR
1:40
1 x
25 on :30 Free=sprint }
SP2 S FR
2:00
800 1:34 PM 2 x 100 on 1:30 Free } 2x
EN1 P FR
1:30
2 x 100 on 1:20 Free }
EN1 P FR
1:20
1:46 PM Finish time. Total: 8,650 yards. Stress Value = 117
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 18.50%
Aerobic Base
4,400 50.87%
Anaerobic Thresh 2,250 26.01%
MaxVO2
300
3.47%
Peak Lactate
100
1.16%
Stroke Categories
Yards
================= =============
Freestyle
6,850 79.19%
IM
1,800 20.81%
Type of Work
Yards
================ ==============
Swim
7,850 90.75%
Pull
800
9.25%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 72 (07/24/1998)
Daily Workout [96] for Wednesday, December 7, 1994
YARDS
======
900
1,000
SET
START
TIME
========
12:00 PM
12:01 PM
2,700 12:17 PM
3,300 12:51 PM
900
1:30 PM
1:44 PM
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
=================================
3 x 300 on :00 Free mixed drills
1 x 25 on :25 im
notes } 4x
1 x 50 on :45 im
}
1 x 75 on 1:05 im
}
1 x 100 on 1:25 im
}
1 x 150 on 2:30 Free=ez } 6x
3 x 100 on 1:00 Free
}
1 x 200 on 2:45 Free
} 1x
4 x 250 on 2:45 Free
}
1 x 200 on 2:45 Free
}
3 x 250 on 2:40 Free
}
1 x 200 on 2:45 Free
}
2 x 250 on 2:35 Free
}
1 x 200 on 2:45 Free
}
1 x 250 on 2:30 Free=notes }
1 x 100 on 1:40 Free } 6x
1 x 50 on :40 Free }
Finish time. Total: 8,800 yards.
EGY T STK PACE
=== = === ====
REC S FR
EN1 S IM
1:40
EN1 S IM
1:30
EN1 S IM
1:27
EN1 S IM
1:25
REC S FR
1:40
EN3 S FR
1:00
EN1 S FR
1:23
EN1 S FR
1:06
EN1 S FR
1:23
EN2 S FR
1:04
EN1 S FR
1:23
EN2 S FR
1:02
EN1 S FR
1:23
EN2 S FR
1:00
EN1 P FR
1:40
EN1 P FR
1:20
Stress Value = 175
notes first circuit #1&3 25free, 50br/fr,75ba/br/fr,100im
#2&4 25fly, 50fl/ba,75fl/ba/br,100im
notes group 2 add 5sec to the circuit
group 1 last 250
t.martin
2:30.2
d.tong
2:26.5
group 2
a.iacopetti 2:28.9
d.payot
2:28.4
a.mijares
2:35.1
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,800 20.45%
Aerobic Base
3,700 42.05%
Anaerobic Thresh 1,500 17.05%
MaxVO2
1,800 20.45%
Stroke Categories
Yards
================= =============
Freestyle
7,800 88.64%
IM
1,000 11.36%
Type of Work
Yards
================ ==============
Swim
7,900 89.77%
Pull
900 10.23%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 73 (07/24/1998)
Daily Workout [97] for Thursday, December 8, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
800 12:00 PM
2 x 400 on :00 rev.im
REC S IM
600 12:01 PM 12 x 50 on :45 Free @3rd stroke EN1 S FR
1:30
2,400 12:11 PM
1 x 50 on
1 x 150 on
1 x 100 on
1 x 300 on
3,600 12:41 PM
1 x 100 on
1 x 200 on
1 x 300 on
1 x 400 on
1 x 500 on
1 x 600 on
1 x 700 on
1 x 800 on
1,200 1:23 PM
3 x 200 on
2 x 200 on
1 x 200 on
1:40 PM Finish time.
:50 Free
} 4x
1:45 Free
}
1:20 Free
}
3:15 Free-notes }
1:15 Free
} 1x
2:05 Free
}
3:45 Free
}
4:10 Free
}
6:15 Free
}
6:15 Free
}
8:45 Free
}
8:20 Free=notes }
2:50 Free } 1x
2:40 Free }
2:30 Free }
Total: 8,600 yards.
EN1 S FR
1:40
EN1 S FR
1:10
EN1 S FR
1:20
EN2 S FR
1:05
EN1 S FR
1:15
EN2 S FR
1:03
EN1 S FR
1:15
EN2 S FR
1:03
EN1 S FR
1:15
EN2 S FR
1:03
EN1 S FR
1:15
EN2 S FR
1:03
EN1 P FR
1:25
EN1 P FR
1:20
EN1 P FR
1:15
Stress Value = 110
notes-the 300's 5sec off each round
notes=group 2 add 5sec per 200 for the 200,400,600,800
last 800 group 1
t.martin
7:42.0
a.iacopetti 8:14.7
k.feldmen
8:20.7
group 2
d.payot
8:15.1
a.mijares
8:35.6
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800
9.30%
Aerobic Base
4,600 53.49%
Anaerobic Thresh 3,200 37.21%
Stroke Categories
Yards
================= =============
Freestyle
7,800 90.70%
IM
800
9.30%
Type of Work
Yards
================ ==============
Swim
7,400 86.05%
Pull
1,200 13.95%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 74 (07/24/1998)
Daily Workout [98] for Thursday, December 8, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
600 12:00 PM 2 x 300 on :00 Fr/free-stroke
REC S FR
1,400 12:01 PM 1 x 200 on 2:35 Free } 1x
EN1 S FR
1:18
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1 x 200 on 2:05 Free }
EN2 S FR
1:03
3,000 12:19 PM 2 x 600 on 7:00 Free
} 1x EN1 S FR
1:10
1 x 600 on 6:30 Free
}
EN1 S FR
1:05
1 x 600 on 7:00 Free
}
EN1 S FR
1:10
1 x 600 on 6:15 Free-notes }
EN2 S FR
1:03
300 12:54 PM 1 x 300 on :00 Free
REC P FR
12:54 PM Finish time. Total: 5,300 yards. Stress Value = 54
notes-the 600 circuit group 2 2-7:30,1-6:45,1-7:30,1-6:30
group 1
t.martin
6:06
j.maddox
6:04
group 2
k.rietzel 6:20
a.mijares 6:28
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 16.98%
Aerobic Base
3,400 64.15%
Anaerobic Thresh 1,000 18.87%
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 94.34%
Pull
300
5.66%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 75 (07/24/1998)
Daily Workout [99] for Friday, December 9, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
600 12:00 PM
1 x 600 on :00 Free
REC S FR
3,000 12:01 PM 15 x 100 on 1:15 Free } 1x
EN1 S FR
1:15
10 x 100 on 1:10 Free }
EN1 S FR
1:10
5 x 100 on 1:05 Free }
EN2 S FR
1:05
1,050 12:38 PM
1 x 150 on 2:00 Free-ez
} 2x REC S FR
1:20
1 x 125 on 1:40 Free-fast }
SP1 S FR
1:20
1 x 100 on 1:20 Free-ez
}
REC S FR
1:20
1 x 75 on 1:00 Free-fast }
SP1 S FR
1:20
1 x 50 on :50 Free-ez
}
REC S FR
1:40
1 x 25 on :30 Free-fast }
SP1 S FR
2:00
300 12:54 PM
1 x 300 on :00 Free-pull
REC P FR
12:54 PM Finish time. Total: 4,950 yards. Stress Value = 71
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,500 30.30%
Aerobic Base
2,500 50.51%
Anaerobic Thresh
500 10.10%
Lactate Toleranc
450
9.09%
Stroke Categories
Yards
================= =============
Freestyle
4,950 100.00%
Type of Work
Yards
================ ==============
Swim
4,650 93.94%
Pull
300
6.06%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 76 (07/24/1998)
Daily Workout [100] for Friday, December 9, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== =========================================== === = ===
1,000 12:00 PM
1 x 400 on :00 Free @4th stroke } 1x
REC S FR
1 x 300 on :00 Free @3rd stroke }
REC S FR
1 x 200 on :00 Free @2nd stroke }
REC S FR
1 x 100 on :00 all stroke
}
REC S IM
600 12:01 PM
1 x
50 on :45 Free } 1x
EN1 S FR
1 x
50 on :35 Free }
EN1 S FR
2 x
50 on :45 Free }
EN1 S FR
2 x
50 on :35 Free }
EN1 S FR
3 x
50 on :45 Free }
EN1 S FR
3 x
50 on :35 Free }
EN1 S FR
2,200 12:10 PM 22 x 100 on 1:20 challenge 100 notes
EN3 S FR
4,000 12:41 PM
1 x 200 on 2:35 Free
} 1x EN1 S FR
4 x 200 on 2:10 Free
}
EN1 S FR
2 x 200 on 2:35 Free
}
EN1 S FR
3 x 200 on 2:05 free
}
EN2 S FR
3 x 200 on 2:35 Free
}
EN1 S FR
2 x 200 on 2:00 Free
}
EN3 S FR
4 x 200 on 2:35 Free
}
EN1 S FR
1 x 200 on 1:55 Free-for time notes }
EN3 S FR
1,000 1:29 PM
1 x 1000 on :00 Free
REC P FR
1:29 PM Finish time. Total: 8,800 yards. Stress Value = 214
notes challenge 100 free start at the 120...go until miss
t.martin
57
t.haney
57
j.maddox
58
last 200 for time
a.iacopetti 57
t.martin
1:52.9
r.guijarro
59
j.maddox
1:58.1
d.tong
58
a.iacopetti 1:54.7
d.payot
58
d.tong
1:51.2
k.rietzel
1:00
a.mijares
1:58.5
a.mijares
1:02
s.o'rourke
1:06
k.feldman
59
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,000 22.73%
Aerobic Base
3,400 38.64%
Anaerobic Thresh
600
6.82%
MaxVO2
2,800 31.82%
Stroke Categories
Yards
================= =============
Freestyle
8,700 98.86%
IM
100
1.14%
Type of Work
Yards
================ ==============
Swim
7,800 88.64%
Pull
1,000 11.36%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 77 (07/24/1998)
Daily Workout [101] for Saturday, December 10, 1994
PACE
====
1:30
1:10
1:30
1:10
1:30
1:10
1:20
1:18
1:05
1:18
1:03
1:18
1:00
1:18
:58
YARDS
======
1,000
1,200
SET
START
TIME
========
12:00 PM
12:01 PM
1,500 12:19 PM
1,500 12:40 PM
1,500
1:01 PM
1,800
1:24 PM
400
1:49 PM
1:49 PM
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
=================================
5 x 200 on :00 mixed im
1 x 100 on 1:25 Free
} 4x
1 x 100 on 1:25 im
}
1 x 100 on 1:25 rev.im }
3 x 75 on 1:00 fly } 4x
1 x 150 on 2:00 Free }
3 x 75 on 1:00 back } 4x
1 x 150 on 2:00 Free }
3 x 75 on 1:10 breast } 4x
1 x 150 on 2:00 Free
}
1 x 300 on 3:15 Free-medium } 3x
1 x 200 on 2:45 Free-ez
}
1 x 100 on 2:00 Free-sprint }
1 x 400 on :00 Free
Finish time. Total: 8,900 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,000 22.47%
Aerobic Base
6,600 74.16%
Lactate Toleranc
300
3.37%
Type of Work
Yards
================ ==============
Swim
8,500 95.51%
Pull
400
4.49%
YARDS
======
1,200
2,250
2,000
200
EGY T STK PACE
=== = === ====
REC S IM
EN1 S FR
1:25
EN1 S IM
1:25
EN1 S IM
1:25
EN1 S FLY 1:20
EN1 S FR
1:20
EN1 S BK
1:20
EN1 S FR
1:20
EN1 S BR
1:33
EN1 S FR
1:20
EN1 S FR
1:05
REC S FR
1:23
SP1 S FR
2:00
REC P FR
Stress Value = 90
Stroke Categories
Yards
================= =============
Freestyle
4,400 49.44%
Backstroke
900 10.11%
Breaststroke
900 10.11%
Butterfly
900 10.11%
IM
1,800 20.22%
Daily Workout [102] for Saturday, December 10, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== =============================== === = === ====
12:00 PM 1 x 600 on :00 Free
} 1x REC S FR
1 x 400 on :00 Fr/stroke }
REC S FR
1 x 200 on :00 im
}
REC S IM
12:01 PM 4 x 100 on 1:30 im
} 1x
EN1 S IM
1:30
4 x 125 on 1:30 Free }
EN1 S FR
1:12
3 x 100 on 1:25 im
}
EN1 S IM
1:25
3 x 125 on 1:25 Free }
EN1 S FR
1:08
2 x 100 on 1:20 im
}
EN1 S IM
1:20
2 x 125 on 1:20 Free }
EN2 S FR
1:04
1 x 100 on 1:15 im
}
EN1 S IM
1:15
1 x 125 on 1:15 Free }
EN2 S FR
1:00
12:31 PM 1 x 200 on 3:20 im } 4x
EN1 S IM
1:40
2 x 100 on 1:40 im }
EN1 S IM
1:40
2 x 50 on :50 im }
EN1 S IM
1:40
1:06 PM 1 x 200 on :00 Free
REC S FR
1:06 PM Finish time. Total: 5,650 yards. Stress Value = 46
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 78 (07/24/1998)
Daily Workout [102] Distance Bud McAllister (con't)
Energy Levels
Yards Stroke Categories
Yards
================ ============== ================= =============
Warm-up/Recovery 1,400 24.78% Freestyle
2,450 43.36%
Aerobic Base
3,875 68.58% IM
3,200 56.64%
Anaerobic Thresh
375
6.64%
Type of Work
Yards
================ ==============
Swim
5,650 100.00%
YARDS
======
400
2,000
2,400
150
200
Daily Workout [103] for Monday, December 12, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM 1 x 400 on :00 Free
REC S FR
12:01 PM 5 x 100 on 1:15 Free } 1x EN1 S FR
1:15
1 x 100 on 1:05 Free }
EN2 S FR
1:05
4 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:05 Free }
EN2 S FR
1:05
3 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:05 Free }
EN2 S FR
1:05
2 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:05 Free }
EN2 S FR
1:05
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:05 Free }
EN2 S FR
1:05
12:27 PM 2 x 300 on 3:40 Free } 1x EN1 S FR
1:13
2 x 300 on 3:15 Free }
EN2 S FR
1:05
2 x 300 on 3:40 Free }
EN1 S FR
1:13
2 x 300 on 3:10 Free }
EN2 S FR
1:03
12:56 PM 6 x 25 on :45 ez/sprint SP1 S FR
3:00
1:02 PM 1 x 200 on :00 Free
REC S FR
1:02 PM Finish time. Total: 5,150 yards. Stress Value = 73
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 11.65%
Aerobic Base
2,700 52.43%
Anaerobic Thresh 1,700 33.01%
Lactate Toleranc
150
2.91%
Stroke Categories
Yards
================= =============
Freestyle
5,150 100.00%
Type of Work
Yards
================ ==============
Swim
5,150 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 79 (07/24/1998)
Daily Workout [104] for Monday, December 12, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ======================================= === = ===
800 12:00 PM 1 x 800 on :00 Free
REC S FR
PACE
====
1,500 12:01 PM
3,000 12:20 PM
700 12:58 PM
1,200 1:00 PM
1,200
1:21 PM
1:37 PM
3 x 125 on 1:35 Free } 1x
EN1 S FR
1:16
3 x 125 on 1:25 Free }
EN1 S FR
1:08
2 x 125 on 1:30 Free }
EN1 S FR
1:12
2 x 125 on 1:20 Free }
EN2 S FR
1:04
1 x 125 on 1:25 Free }
EN1 S FR
1:08
1 x 125 on 1:15 Free }
EN2 S FR
1:00
1 x 250 on 3:05 Free } 4x
EN1 S FR
1:14
2 x 250 on 3:05 im
}
EN1 S IM
1:14
1 x 700 on 1:00 challenge 50k notes
EN3 K FR
:09
1 x 25 on :30 Free-drill
} 8x EN1 S FR
2:00
1 x 50 on :50 Free-ez
}
REC S FR
1:40
1 x 75 on 1:10 Free-sprint/notes }
SP2 S FR
1:33
1 x 600 on 8:00 Free } 1x
EN1 P FR
1:20
1 x 400 on 5:00 Free }
EN1 P FR
1:15
1 x 200 on 2:20 Free }
EN1 P FR
1:10
Finish time. Total: 8,400 yards. Stress Value = 165
notes challenge kicks 100,59,58,57....go until miss
notes sprint
t.haney
t.martin
s.o'rourke
a.iacopetti
j.maddox
d.payot
a.mijares
36.4
39.2
42.0
40.1
41.2
39.8
44.1
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 14.29%
Aerobic Base
5,525 65.77%
Anaerobic Thresh
375
4.46%
MaxVO2
700
8.33%
Peak Lactate
600
7.14%
Stroke Categories
Yards
================= =============
Freestyle
6,400 76.19%
IM
2,000 23.81%
Type of Work
Yards
================ ==============
Swim
6,500 77.38%
Kick
700
8.33%
Pull
1,200 14.29%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 80 (07/24/1998)
Daily Workout [105] for Tuesday, December 13, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================ === = === ====
600 12:00 PM 2 x 300 on :00 Fr/fr-stroke REC S FR
2,000 12:01 PM 1 x 50 on :50 Free } 1x
EN1 S FR
1:40
1 x 50 on :45 Free }
EN1 S FR
1:30
1 x 50 on :40 Free }
EN1 S FR
1:20
1 x 50 on :35 Free }
EN1 S FR
1:10
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:10 Free }
EN1
1 x 100 on 1:05 Free }
EN2
1 x 150 on 1:50 Free }
EN1
1 x 150 on 1:45 Free }
EN1
1 x 150 on 1:40 Free }
EN1
1 x 150 on 1:35 Free }
EN2
1 x 200 on 2:20 Free }
EN1
1 x 200 on 2:15 Free }
EN1
1 x 200 on 2:10 Free }
EN2
1 x 200 on 2:05 Free }
EN2
2,500 12:26 PM 1 x 500 on 5:50 Free } 1x
EN1
1 x 500 on 5:40 Free }
EN1
1 x 500 on 5:30 Free }
EN1
1 x 500 on 5:20 Free }
EN1
1 x 500 on 5:10 Free }
EN2
200 12:55 PM 1 x 200 on :00 Free
REC
12:55 PM Finish time. Total: 5,300 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 15.09%
Aerobic Base
3,350 63.21%
Anaerobic Thresh 1,150 21.70%
S FR
1:10
S FR
1:05
S FR
1:13
S FR
1:10
S FR
1:07
S FR
1:03
S FR
1:10
S FR
1:08
S FR
1:05
S FR
1:03
S FR
1:10
S FR
1:08
S FR
1:06
S FR
1:04
S FR
1:02
S FR
Stress Value = 57
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Type of Work
Yards
================ ==============
Swim
5,300 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 81 (07/24/1998)
Daily Workout [106] for Tuesday, December 13, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================== === = === ====
900 12:00 PM
3 x 300 on :00 Free/fr-stroke
REC S FR
1,200 12:01 PM 24 x 50 on :45 im order
EN1 S IM
1:30
3,000 12:20 PM
3 x 200 on 2:35 im
} 1x
EN1 S IM
1:18
3 x 200 on 2:35 Free }
EN1 S FR
1:18
3 x 200 on 2:25 im
}
EN1 S IM
1:13
3 x 200 on 2:35 Free }
EN1 S FR
1:18
3 x 200 on 2:15 im
}
EN2 S IM
1:08
3,000 12:59 PM
1 x 100 on 1:25 Free
} 1x EN1 S FR
1:25
2 x 200 on 2:20 Free
}
EN1 S FR
1:10
3 x 300 on 3:15 Free
}
EN2 S FR
1:05
4 x 400 on 4:10 Free-notes] }
EN2 S FR
1:03
600 1:33 PM
1 x 600 on :00 Free-ez
REC S FR
1:33 PM Finish time. Total: 8,700 yards. Stress Value = 103
notes 400 times
t.martin 4:01,3:58,3:58,3:55
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,500 17.24%
Aerobic Base
4,100 47.13%
Stroke Categories
Yards
================= =============
Freestyle
5,700 65.52%
IM
3,000 34.48%
Anaerobic Thresh
3,100
35.63%
Type of Work
Yards
================ ==============
Swim
8,700 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 82 (07/24/1998)
Daily Workout [107] for Wednesday, December 14, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== =========================================== === = ===
1,000 12:00 PM 1 x 1000 on :00 Free @4th stroke
REC S FR
1,200 12:01 PM 1 x 100 on 1:50 im
kick-swim notes } 4x EN1 S IM
1 x 100 on 1:40 im
drill-swim
}
EN1 S IM
1 x 100 on 1:30 im
swim
}
EN1 S IM
2,700 12:22 PM 3 x
50 on :50 Free
} 1x
EN1 S FR
3 x 150 on 1:45 Free
}
EN1 S FR
3 x 250 on 2:40 Free
}
EN2 S FR
2 x
50 on :50 Free
}
EN1 S FR
2 x 150 on 1:45 Free
}
EN1 S FR
2 x 250 on 2:35 Free
}
EN2 S FR
1 x
50 on :50 Free
}
EN1 S FR
1 x 150 on 1:45 Free
}
EN1 S FR
1 x 250 on 2:30 Free-notes }
EN2 S FR
3,000 12:55 PM 1 x 400 on 5:00 Free-ez
} 3x
REC S FR
1 x 200 on 2:10 Free-med
}
EN1 S FR
1 x 300 on 4:00 Free-ez
}
REC S FR
1 x 100 on 2:00 Free-sprint notes }
SP2 S FR
600 1:36 PM 3 x 100 on 1:30 Free } 1x
EN1 P FR
2 x 100 on 1:25 Free }
EN1 P FR
1 x 100 on 1:20 Free }
EN1 P FR
1:45 PM Finish time. Total: 8,500 yards. Stress Value = 96
notes-group2 add 5sec to the 250s, group3 add another 5sec
to the 250s
last 250 group 1
last 100
t.haney
2:19
t.martin
52.6
t.martin
2:19
a.iacopetti 52.8
d.tong
2:22
j.maddox
55.6
group 2
s.chiba
53.9
a.iacopetti 2:23
s.o'rourke
56.4
j.maddox
2:25
a.mijares
57.7
n.reese
2:28
s.chiba
2:30
k.feldman
2:23
group 3
k.rietzel
2:33
a.mijares
2:31
Energy Levels
Yards
================ ==============
Warm-up/Recovery 3,100 36.47%
Aerobic Base
3,600 42.35%
Anaerobic Thresh 1,500 17.65%
Stroke Categories
Yards
================= =============
Freestyle
7,300 85.88%
IM
1,200 14.12%
PACE
====
1:50
1:40
1:30
1:40
1:10
1:04
1:40
1:10
1:02
1:40
1:10
1:00
1:15
1:05
1:20
2:00
1:30
1:25
1:20
Peak Lactate
300
3.53%
Type of Work
Yards
================ ==============
Swim
7,900 92.94%
Pull
600
7.06%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 83 (07/24/1998)
Daily Workout [108] for Thursday, December 15, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
2,100 12:01 PM 4 x 150 on 1:55 Free } 1x
EN1 S FR
1:17
1 x 150 on 1:45 Free }
EN1 S FR
1:10
3 x 150 on 1:55 Free }
EN1 S FR
1:17
1 x 150 on 1:40 Free }
EN1 S FR
1:07
2 x 150 on 1:55 Free }
EN1 S FR
1:17
1 x 150 on 1:35 Free }
EN2 S FR
1:03
1 x 150 on 1:55 Free }
EN1 S FR
1:17
1 x 150 on 1:30 Free }
EN2 S FR
1:00
2,400 12:28 PM 3 x 800 on 9:20 Free-desc. notes EN2 S FR
1:10
300 12:57 PM 1 x 300 on :00 Free
REC P FR
12:57 PM Finish time. Total: 5,400 yards. Stress Value = 72
notes # 800
t.martin 7:53
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 16.67%
Aerobic Base
1,800 33.33%
Anaerobic Thresh 2,700 50.00%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,100 94.44%
Pull
300
5.56%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 84 (07/24/1998)
Daily Workout [109] for Thursday, December 15, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ========================================= === = ===
1,200 12:00 PM 1 x 200 on :00 Free
} 1x REC S FR
1 x 400 on :00 Free/stroke by 25's }
REC S FR
1 x 600 on :00 rev.im k-dr-swim
}
REC S FR
2,400 12:01 PM 1 x 100 on 1:15 Free } 1x
EN1 S FR
1 x 100 on 1:10 Free }
EN1 S FR
1 x 100 on 1:05 Free }
EN2 S FR
1 x 100 on 1:00 Free }
EN2 S FR
PACE
====
1:15
1:10
1:05
1:00
1,800 12:29 PM
900 12:55 PM
800
1:13 PM
1,000
1:28 PM
1:42 PM
2 x 100 on 1:15 Free }
EN1 S FR
2 x 100 on 1:10 Free }
EN1 S FR
2 x 100 on 1:05 Free }
EN2 S FR
2 x 100 on 1:00 Free }
EN2 S FR
3 x 100 on 1:15 Free }
EN1 S FR
3 x 100 on 1:10 Free }
EN1 S FR
3 x 100 on 1:05 Free }
EN2 S FR
3 x 100 on 1:00 Free }
EN2 S FR
1 x 50 on :50 Free
} 3x
EN1 S FR
1 x 150 on 2:00 fly-back-breast }
EN1 S FR
1 x 100 on 1:20 Free
}
EN1 S FR
1 x 300 on 4:00 im
}
EN1 S IM
3 x 100 on 2:00 Free 1/2 boards } 1x
EN1 K FR
1 x 100 on 1:40 Free
}
EN1 K FR
2 x 100 on 2:00 Free
}
EN1 K FR
1 x 100 on 1:40 Free
}
EN1 K FR
1 x 100 on 2:00 Free
}
EN1 K FR
1 x 100 on 1:40 Free
}
EN1 K FR
1 x 50 on :50 Free -ez
} 4x
REC S FR
1 x 50 on :50 Free-build }
EN1 S FR
1 x 50 on :50 Free-ez
}
REC S FR
1 x 50 on :50 Free-fast }
SP1 S FR
4 x 100 on 1:25 Free } 1x
EN1 P FR
2 x 100 on 1:15 Free }
EN1 P FR
3 x 100 on 1:20 Free }
EN1 P FR
1 x 100 on 1:10 Free }
EN1 P FR
Finish time. Total: 8,100 yards. Stress Value = 91
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 19.75%
Aerobic Base
5,100 62.96%
Anaerobic Thresh 1,200 14.81%
Lactate Toleranc
200
2.47%
Stroke Categories
Yards
================= =============
Freestyle
7,200 88.89%
IM
900 11.11%
Type of Work
Yards
================ ==============
Swim
6,200 76.54%
Kick
900 11.11%
Pull
1,000 12.35%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 85 (07/24/1998)
Daily Workout [110] for Friday, December 16, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
500 12:00 PM 1 x 500 on :00 Free
REC S FR
1,800 12:01 PM 3 x 100 on 1:15 Free } 1x EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN1 S FR
1:08
2 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 200 on 2:15 Free }
EN1 S FR
1:08
2,800 12:23 PM 1 x 100 on 1:15 Free } 1x EN1 S FR
1:15
1:15
1:10
1:05
1:00
1:15
1:10
1:05
1:00
1:40
1:20
1:20
1:20
2:00
1:40
2:00
1:40
2:00
1:40
1:40
1:40
1:40
1:40
1:25
1:15
1:20
1:10
1 x 300 on 3:10 Free }
EN2 S
1 x 200 on 2:30 Free }
EN1 S
1 x 400 on 4:10 Free }
EN2 S
1 x 300 on 3:45 Free }
EN1 S
1 x 500 on 5:10 Free }
EN2 S
1 x 400 on 5:00 Free }
EN1 S
1 x 600 on 6:10 Free }
EN2 S
300 12:56 PM 1 x 300 on :00 Free-ez
REC P
12:56 PM Finish time. Total: 5,400 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 14.81%
Aerobic Base
2,800 51.85%
Anaerobic Thresh 1,800 33.33%
FR
1:03
FR
1:15
FR
1:03
FR
1:15
FR
1:02
FR
1:15
FR
1:02
FR
Stress Value = 64
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,100 94.44%
Pull
300
5.56%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 86 (07/24/1998)
Daily Workout [111] for Friday, December 16, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ==================================== === = === ====
1,000 12:00 PM 1 x 400 on :00 Free
} 1x
REC S FR
1 x 300 on :00 breast }
REC S BR
1 x 200 on :00 back
}
REC S BK
1 x 100 on :00 fly
}
REC S FLY
2,700 12:01 PM 6 x 150 on 1:55 Free } 1x
EN1 S FR
1:17
3 x 150 on 1:40 Free }
EN2 S FR
1:07
4 x 150 on 1:50 Free }
EN1 S FR
1:13
2 x 150 on 1:35 Free }
EN2 S FR
1:03
2 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 150 on 1:30 Free }
EN2 S FR
1:00
1,600 12:34 PM 4 x 400 on :00 free note
EN2 S FR
1,800 12:35 PM 1 x 75 on 1:10 Free-ez
} 12x EN1 S FR
1:33
1 x 75 on 1:10 Free ez/bld/sp }
EN1 S FR
1:33
400 1:04 PM 1 x 400 on :00 Free
REC P FR
1:04 PM Finish time. Total: 7,500 yards. Stress Value = 86
note 400
group 1
4:40
4:30
4:20
4:10
circuit
group 2
4:50
4:40
4:30
4:20
just make interval
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 18.67%
Aerobic Base
3,600 48.00%
Anaerobic Thresh 2,500 33.33%
Stroke Categories
Yards
================= =============
Freestyle
6,900 92.00%
Backstroke
200
2.67%
Breaststroke
300
4.00%
Butterfly
100
1.33%
Type of Work
Yards
================ ==============
Swim
7,100 94.67%
Pull
400
5.33%
Daily Workout [112] for Friday, December 16, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
2,000 12:00 PM 1 x 2000 on :00 swim meet notes EN3 S FR
12:00 PM Finish time. Total: 2,000 yards. Stress Value = 120
notes swim meet long course dec 16-17-18-19
50
100
200
400
800
1500
ali.mijares
--1:03.7 2:12.5 4:32.4 ----kristi rietzel ----2:19.3 ---9:39.2 --suzo chiba
27.69 58.4
2:07.0 4:27.1 9:16.7 --stever o'rourke ----------9:18.4
17:33tim haney
--56.5
2:02.1 4:19.7 ----Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 87 (07/24/1998)
Daily Workout [112] Distance Bud McAllister
tim martin
--57.8
2:01.0
a.iacopetti
27.38 58.46 2:08.2
nathan reese
----2:09.8
david tong
25.73 56.3
2:02.9
keith feldman
--- --2:08.0
jeff maddox
--- --2:09.3
Energy Levels
Yards
================ ==============
MaxVO2
2,000 100.00%
(con't)
4:13.1
4:32.2
4:29.4
4:27.2
4:27.2
4:32.2
8:48.5
---9:09.9
---9:19.9
9:29.4
16:41
--17:45
----17:49
Stroke Categories
Yards
================= =============
Freestyle
2,000 100.00%
Type of Work
Yards
================ ==============
Swim
2,000 100.00%
Daily Workout [113] for Saturday, December 17, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
2,000 12:00 PM 1 x 2000 on :00 swim meet note #69 EN3 S FR
12:00 PM Finish time. Total: 2,000 yards. Stress Value = 120
Energy Levels
Yards
================ ==============
MaxVO2
2,000 100.00%
Type of Work
Yards
================ ==============
Stroke Categories
Yards
================= =============
Freestyle
2,000 100.00%
Swim
2,000 100.00%
Daily Workout [114] for Sunday, December 18, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ==================================== === = === ====
2,000 12:00 PM 1 x 2000 on :00 swim meet notes #69 EN3 S FR
12:00 PM Finish time. Total: 2,000 yards. Stress Value = 120
Energy Levels
Yards
================ ==============
MaxVO2
2,000 100.00%
Stroke Categories
Yards
================= =============
Freestyle
2,000 100.00%
Type of Work
Yards
================ ==============
Swim
2,000 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 88 (07/24/1998)
Daily Workout [115] for Monday, December 19, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ==================================== === = === ====
2,000 12:00 PM 1 x 2000 on :00 swim meet notes #69 EN3 S FR
12:00 PM Finish time. Total: 2,000 yards. Stress Value = 120
Energy Levels
Yards
================ ==============
MaxVO2
2,000 100.00%
Stroke Categories
Yards
================= =============
Freestyle
2,000 100.00%
Type of Work
Yards
================ ==============
Swim
2,000 100.00%
YARDS
======
900
600
4,000
Daily Workout [116] for Tuesday, December 20, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK
======== ======================================== === = ===
12:00 PM 3 x 300 on :00 Free/fr-im
REC S FR
12:01 PM 1 x 50 on :55 stroke 6kick drill } 4x EN1 S IM
1 x 50 on :55 stroke 3kick drill }
EN1 S IM
1 x 50 on :55 Free
}
EN1 S FR
12:13 PM 1 x 100 on 1:20 Free } 1x
EN1 S FR
1 x 100 on 1:15 Free }
EN1 S FR
1 x 100 on 1:10 Free }
EN1 S FR
1 x 100 on 1:05 free }
EN2 S FR
2 x 100 on 1:20 Free }
EN1 S FR
2 x 100 on 1:15 Free }
EN1 S FR
2 x 100 on 1:10 Free }
EN1 S FR
2 x 100 on 1:05 Free }
EN2 S FR
3 x 100 on 1:20 Free }
EN1 S BK
PACE
====
1:50
1:50
1:50
1:20
1:15
1:10
1:05
1:20
1:15
1:10
1:05
1:20
2,800
600
3 x 100 on 1:15 Free }
3 x 100 on 1:10 Free }
3 x 100 on 1:05 Free }
4 x 100 on 1:20 Free }
4 x 100 on 1:15 Free }
4 x 100 on 1:10 Free }
4 x 100 on 1:05 Free }
1:03 PM 3 x 400 on 4:45 Free } 1x
1 x 400 on 4:05 Free }
2 x 400 on 4:45 Free }
1 x 400 on 4:05 Free }
1:36 PM 1 x 600 on :00 Free-desc by 200
1:36 PM Finish time. Total: 8,900 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 10.11%
Aerobic Base
6,200 69.66%
Anaerobic Thresh 1,800 20.22%
EN1 S
EN1 S
EN2 S
EN1 S
EN1 S
EN1 S
EN2 S
EN1 S
EN2 S
EN1 S
EN2 S
EN1 P
Stress Value
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
= 98
Stroke Categories
Yards
================= =============
Freestyle
8,200 92.13%
Backstroke
300
3.37%
IM
400
4.49%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 89 (07/24/1998)
Daily Workout [116] Distance Bud McAllister (con't)
Type of Work
Yards
================ ==============
Swim
8,300 93.26%
Pull
600
6.74%
YARDS
======
800
900
2,000
1,800
400
Daily Workout [117] for Wednesday, December 21, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================ === = === ====
12:00 PM 1 x 800 on :00 Free
REC S FR
12:01 PM 6 x 75 on 1:00 Free } 1x
EN1 S FR
1:20
4 x 75 on :55 Free }
EN1 S FR
1:13
2 x 75 on :50 Free }
EN2 S FR
1:07
12:14 PM 1 x 100 on 1:20 Free
} 1x EN1 S FR
1:20
1 x 100 on 1:20 Free
}
EN1 S FR
1:20
1 x 200 on 2:15 Free
}
EN1 S FR
1:08
1 x 100 on 1:20 Free
}
EN1 S FR
1:20
1 x 200 on 2:15 Free
}
EN1 S FR
1:08
1 x 300 on 3:10 Free
}
EN2 S FR
1:03
1 x 100 on 1:20 Free
}
EN1 S FR
1:20
1 x 200 on 2:15 Free
}
EN1 S FR
1:08
1 x 300 on 3:10 Free
}
EN2 S FR
1:03
1 x 400 on 4:05 Free-notes }
EN2 S FR
1:01
12:38 PM 1 x 200 on 2:35 Free } 4x
EN1 S FR
1:18
1 x 250 on 2:35 Free }
EN2 S FR
1:02
1:00 PM 1 x 400 on :00 Free
REC P FR
1:00 PM Finish time. Total: 5,900 yards. Stress Value = 69
notes add 5sec to each line in the circuit
group 1 last 400 free
t.martin
3:52
1:15
1:10
1:05
1:20
1:15
1:10
1:05
1:11
1:01
1:11
1:01
t.haney
s.chiba
group 2
n.reese
k.feldman
k.rietzel
d.tong
3:51
4:01
4:20
4:05
4:21
4:01
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 20.34%
Aerobic Base
2,550 43.22%
Anaerobic Thresh 2,150 36.44%
Stroke Categories
Yards
================= =============
Freestyle
5,900 100.00%
Type of Work
Yards
================ ==============
Swim
5,500 93.22%
Pull
400
6.78%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 90 (07/24/1998)
Daily Workout [118] for Thursday, December 22, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
600 12:00 PM
2 x 300 on :00 Free/free-stroke REC S FR
1,200 12:01 PM
1 x 50 on :50 Free } 4x
EN1 S FR
1:40
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 150 on 1:40 Free }
EN1 S FR
1:07
3,600 12:17 PM
6 x 200 on 2:25 Free } 1x
EN1 S FR
1:13
3 x 200 on 2:10 Free }
EN2 S FR
1:05
4 x 200 on 2:25 Free }
EN1 S FR
1:13
2 x 200 on 2:05 Free }
EN2 S FR
1:03
2 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:00 Free }
EN3 S FR
1:00
300 1:00 PM 12 x 25 on :30 Free @3rd sprint EN1 S FR
2:00
300 1:07 PM
1 x 300 on :00 Free-ez
REC S FR
1:07 PM Finish time. Total: 6,000 yards. Stress Value = 71
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 15.00%
Aerobic Base
3,900 65.00%
Anaerobic Thresh 1,000 16.67%
MaxVO2
200
3.33%
Stroke Categories
Yards
================= =============
Freestyle
6,000 100.00%
Type of Work
Yards
================ ==============
Swim
6,000 100.00%
YARDS
Daily Workout [119] for Thursday, December 22, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======
800
1,500
800
6,000
400
========
12:00 PM
12:01 PM
12:22 PM
12:24 PM
================================== === =
2 x 400 on :00 Free/free-im
REC S
15 x 100 on 1:20 Free @3rd im
EN1 S
1 x 800 on :45 challenge k notes EN3 S
4 x 800 on 9:20 Free-notes } 1x
EN2 S
3 x 600 on 7:00 Free
}
EN1 S
2 x 400 on 4:40 Free
}
EN1 S
1 x 200 on 2:20 Free
}
EN1 S
1:36 PM
1 x 400 on :00 Free
REC P
1:36 PM Finish time. Total: 9,500 yards. Stress
=== ====
FR
FR
1:20
FR
:06
FR
1:10
FR
1:10
FR
1:10
FR
1:10
FR
Value = 155
notes challenge 50 kicks 45,44,43...go until miss
t.martin
26
last of each for time
t.haney
27
t.martin
s.chiba
a.iacopetti 30
800 7:46
8:20
n.reese
31
600 5:53
6:21
d.tong
27
400 3:52
4:04
k.feldman
28
200 1:54
1:59
j.maddox
30
k.rietzel
32
s.chiba
30
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 91 (07/24/1998)
Daily Workout [119] Distance Bud McAllister (con't)
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 12.63%
Aerobic Base
4,300 45.26%
Anaerobic Thresh 3,200 33.68%
MaxVO2
800
8.42%
Stroke Categories
Yards
================= =============
Freestyle
9,500 100.00%
Type of Work
Yards
================ ==============
Swim
9,100 95.79%
Pull
400
4.21%
YARDS
======
500
1,800
2,400
400
Daily Workout [120] for Friday, December 23, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== =============================== === = === ====
12:00 PM
1 x 500 on :00 Free
REC S FR
12:01 PM
1 x 50 on :50 Free } 4x
EN1 S FR
1:40
1 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 250 on 2:40 Free }
EN2 S FR
1:04
12:23 PM 24 x 100 on 1:25 Free @3rd fast EN1 S FR
1:25
12:58 PM
1 x 400 on :00 Free
REC P FR
12:58 PM Finish time. Total: 5,100 yards. Stress Value = 52
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 17.65%
Aerobic Base
3,200 62.75%
Anaerobic Thresh 1,000 19.61%
Stroke Categories
Yards
================= =============
Freestyle
5,100 100.00%
Type of Work
Yards
================ ==============
Swim
4,700 92.16%
Pull
400
7.84%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 92 (07/24/1998)
Daily Workout [121] for Friday, December 23, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
1,200 12:01 PM 8 x 150 on :00 Free k-drill-swim REC S FR
1,400 12:02 PM 1 x 200 on 2:50 im
} 1x
EN1 S IM
1:25
1 x 200 on 2:45 im
}
EN1 S IM
1:23
1 x 200 on 2:40 im
}
EN1 S IM
1:20
1 x 200 on 2:35 im
}
EN1 S IM
1:18
1 x 200 on 2:30 im
}
EN1 S IM
1:15
1 x 200 on 2:25 im
}
EN2 S IM
1:13
1 x 200 on 2:20 Free }
EN2 S IM
1:10
2,400 12:22 PM 1 x 50 on :50 Free -notes } 4x EN1 S FR
1:40
1 x 150 on 1:45 Free
}
EN1 S FR
1:10
1 x 100 on 1:20 Free
}
EN1 S FR
1:20
1 x 300 on 3:15 Free
}
EN2 S FR
1:05
2,700 12:52 PM 1 x 100 on 1:30 Free } 1x
EN1 S FR
1:30
1 x 100 on 1:05 Free }
EN2 S FR
1:05
1 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 200 on 2:05 Free }
EN2 S FR
1:03
1 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 300 on 3:05 Free }
EN2 S FR
1:02
1 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 400 on 4:05 Free }
EN3 S FR
1:01
1 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 500 on 5:05 Free }
EN3 S FR
1:01
1 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 600 on 6:05 Free }
EN3 S FR
1:01
600 1:24 PM 3 x 100 on 1:30 Free } 1x
EN1 P FR
1:30
2 x 100 on 1:25 Free }
EN1 P FR
1:25
1 x 100 on 1:20 Free }
EN1 P FR
1:20
1:33 PM Finish time. Total: 8,700 yards. Stress Value = 168
notes add 5sec to the 150's and 100's
take off 5sec each round of the 300's
last 300 group 1
t.martin
2:48
t.haney
2:47
s.chiba
2:59
d.tong
2:55
group 2
n.reese
3:03
j.maddox
3:00
a.iacopetti 3:02
k.feldman
2:53
k.reitzel
3:09
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 18.39%
Aerobic Base
3,400 39.08%
Anaerobic Thresh 2,200 25.29%
MaxVO2
1,500 17.24%
Hy-Tek's WORKOUT MANAGER licensed to
Page 93 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
7,300 83.91%
IM
1,400 16.09%
Coaching Services,USA Sw. 4
Daily Workout [121] Distance Bud McAllister (con't)
Type of Work
Yards
================ ==============
Swim
8,100 93.10%
Pull
600
6.90%
YARDS
======
1,000
2,250
6,000
300
Daily Workout [122] for Saturday, December 24, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM 5 x 200 on :00 im mixup
REC S IM
12:01 PM 4 x 100 on 1:30 im
} 1x EN1 S IM
1:30
4 x 125 on 1:30 Free }
EN1 S FR
1:12
3 x 100 on 1:25 im
}
EN1 S IM
1:25
3 x 125 on 1:25 Free }
EN1 S FR
1:08
2 x 100 on 1:20 im
}
EN1 S IM
1:20
2 x 125 on 1:20 Free }
EN2 S FR
1:04
1 x 100 on 1:15 im
}
EN1 S IM
1:15
1 x 125 on 1:15 Free }
EN2 S FR
1:00
12:31 PM 1 x 200 on 2:15 Free } 1x EN1 S FR
1:08
1 x 400 on 4:30 Free }
EN1 S FR
1:08
1 x 400 on 4:15 Free }
EN2 S FR
1:04
1 x 600 on 6:45 Free }
EN1 S FR
1:08
1 x 600 on 6:30 Free }
EN1 S FR
1:05
1 x 600 on 6:15 Free }
EN2 S FR
1:03
1 x 800 on 9:00 Free }
EN2 S FR
1:08
1 x 800 on 8:45 Free }
EN2 S FR
1:06
1 x 800 on 8:30 Free }
EN3 S FR
1:04
1 x 800 on 8:15 Free }
EN3 S FR
1:02
1:37 PM 1 x 300 on :00 Free
REC P FR
1:37 PM Finish time. Total: 9,550 yards. Stress Value = 192
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,300 13.61%
Aerobic Base
3,675 38.48%
Anaerobic Thresh 2,975 31.15%
MaxVO2
1,600 16.75%
Stroke Categories
Yards
================= =============
Freestyle
7,550 79.06%
IM
2,000 20.94%
Type of Work
Yards
================ ==============
Swim
9,250 96.86%
Pull
300
3.14%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 94 (07/24/1998)
Daily Workout [123] for Monday, December 26, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================== === = === ====
600 12:00 PM
2 x 300 on :00 Free/free-stroke REC S FR
1,800 12:01 PM
6 x 100 on 1:20 Free } 1x
EN1 S FR
1:20
3 x 100 on 1:10 Free }
EN1 S FR
1:10
4 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:05 Free }
EN2 S FR
1:05
2 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 100 on 1:00 Free }
EN3 S FR
1:00
2,700 12:24 PM
1 x 300 on 3:30 Free -notes } 1x EN1 S FR
1:10
3 x 300 on 3:10 Free
}
EN2 S FR
1:03
1 x 300 on 3:30 Free
}
EN1 S FR
1:10
2 x 300 on 3:05 Free
}
EN2 S FR
1:02
1 x 300 on 3:30 Free
}
EN1 S FR
1:10
1 x 300 on 3:00 Free
}
EN3 S FR
1:00
300 12:55 PM 12 x 25 on :30 Free @3rd sprint EN1 S FR
2:00
300 1:02 PM
1 x 300 on :00 Free -ez
REC P FR
1:02 PM Finish time. Total: 5,700 yards. Stress Value = 85
notes add 10sec to the whole circuit for group 2
group 1 last 300
t.martin
2:54
group 2
s.chiba
2:59
n.reese
3:01
j.maddox
3:00
s.o'rourke 2:58
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 15.79%
Aerobic Base
2,700 47.37%
Anaerobic Thresh 1,700 29.82%
MaxVO2
400
7.02%
Stroke Categories
Yards
================= =============
Freestyle
5,700 100.00%
Type of Work
Yards
================ ==============
Swim
5,400 94.74%
Pull
300
5.26%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 95 (07/24/1998)
Daily Workout [124] for Monday, December 26, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ====================================== === = ===
1,000 12:00 PM
1 x 1000 on :00 Free @4th len stroke REC S FR
1,050 12:01 PM 21 x
50 on :45 im mixed
EN1 S IM
1,400 12:18 PM
1 x 200 on 2:35 Free } 1x
EN1 S FR
1 x 200 on 2:30 Free }
EN1 S FR
PACE
====
1:30
1:18
1:15
1 x
1 x
1 x
1 x
1 x
5,500 12:36 PM
1 x
1 x
1 x
1 x
1 x
1 x
1 x
1 x
1 x
1 x
1 x
1 x
1 x
1 x
1 x
300 1:44 PM
1 x
1:44 PM Finish
200 on
200 on
200 on
200 on
200 on
100 on
200 on
200 on
300 on
300 on
300 on
400 on
400 on
400 on
400 on
500 on
500 on
500 on
500 on
500 on
300 on
time.
2:25 Free }
2:20 Free }
2:15 Free }
2:10 Free }
2:05 Free }
1:10 Free } 1x
2:20 Free }
2:10 Free }
3:45 Free }
3:30 Free }
3:15 Free }
5:20 Free }
5:00 Free }
4:40 Free }
4:20 Free }
7:05 Free }
6:40 Free }
6:15 Free }
5:50 Free }
5:25 Free }
:00 Free
Total: 9,250 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,300 14.05%
Aerobic Base
5,750 62.16%
Anaerobic Thresh 2,200 23.78%
EN1 S FR
1:13
EN1 S FR
1:10
EN1 S FR
1:08
EN2 S FR
1:05
EN2 S FR
1:03
EN1 S FR
1:10
EN1 S FR
1:10
EN2 S FR
1:05
EN1 S FR
1:15
EN1 S FR
1:10
EN2 S FR
1:05
EN1 S FR
1:20
EN1 S FR
1:15
EN2 S FR
1:10
EN2 S FR
1:05
EN1 S FR
1:25
EN1 S FR
1:20
EN1 S FR
1:15
EN1 S FR
1:10
EN2 S FR
1:05
REC S FR
Stress Value = 102
Stroke Categories
Yards
================= =============
Freestyle
8,200 88.65%
IM
1,050 11.35%
Type of Work
Yards
================ ==============
Swim
9,250 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 96 (07/24/1998)
Daily Workout [125] for Tuesday, December 27, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
500 12:00 PM 1 x 500 on :00 Free
REC S FR
1,500 12:01 PM 1 x 75 on 1:00 Free } 1x
EN1 S FR
1:20
1 x 75 on :50 Free }
EN1 S FR
1:07
2 x 75 on 1:00 Free }
EN1 S FR
1:20
2 x 75 on :50 Free }
EN1 S FR
1:07
3 x 75 on 1:00 Free }
EN1 S FR
1:20
3 x 75 on :50 Free }
EN1 S FR
1:07
4 x 75 on 1:00 Free }
EN1 S FR
1:20
4 x 75 on :50 Free }
EN1 S FR
1:07
2,400 12:21 PM 1 x 150 on :00 Free-ez
} 4x REC S FR
1 x 150 on :00 100-ez/50fast }
EN1 S FR
1 x 150 on :00 50-ez/100fast }
EN1 S FR
1 x 150 on :00 Free-fast
}
EN3 S FR
1,000 12:22 PM 1 x 300 on 4:00 Free } 1x
EN1 S FR
1:20
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 200 on 2:30 Free }
1 x 100 on 1:10 Free }
1 x 100 on 1:10 Free }
12:35 PM Finish time. Total: 5,400 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 20.37%
Aerobic Base
3,700 68.52%
MaxVO2
600 11.11%
EN1 S FR
EN1 S FR
EN1 S FR
Stress Value
1:15
1:10
1:10
= 73
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 97 (07/24/1998)
Daily Workout [126] for Tuesday, December 27, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
1,000 12:00 PM
2 x 500 on :00 Free-rev.im
REC S IM
600 12:01 PM 12 x 50 on :50 Free @3rd stroke EN1 S FR
1:40
1,200 12:12 PM 12 x 100 on 1:20 Free @3rd im
EN1 S FR
1:20
2,400 12:29 PM 12 x 200 on 2:25 Free @3rd im
EN1 S FR
1:13
5,500 12:59 PM
1 x 100 on 1:05 Free
} 1x EN2 S FR
1:05
1 x 200 on 2:10 Free
}
EN2 S FR
1:05
1 x 200 on 2:05 Free
}
EN2 S FR
1:03
1 x 300 on 3:15 Free
}
EN2 S FR
1:05
1 x 300 on 3:10 Free
}
EN2 S FR
1:03
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
1 x 400 on 4:20 Free
}
EN2 S FR
1:05
1 x 400 on 4:15 Free
}
EN2 S FR
1:04
1 x 400 on 4:10 Free
}
EN2 S FR
1:03
1 x 400 on 4:05 Free
}
EN2 S FR
1:01
1 x 500 on 5:25 Free
}
EN2 S FR
1:05
1 x 500 on 5:20 Free
}
EN2 S FR
1:04
1 x 500 on 5:15 Free
}
EN2 S FR
1:03
1 x 500 on 5:10 Free
}
EN2 S FR
1:02
1 x 500 on 5:05 Free-notes }
EN2 S FR
1:01
200 1:58 PM
1 x 200 on :00 Free
REC S FR
1:58 PM Finish time. Total: 10,900 yards. Stress Value = 152
note 500 times
t.martin 5:10,5:05,5:03,4:58,5:55
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 11.01%
Aerobic Base
4,200 38.53%
Anaerobic Thresh 5,500 50.46%
Type of Work
Yards
================ ==============
Swim
10,900 100.00%
Stroke Categories
Yards
================= =============
Freestyle
9,900 90.83%
IM
1,000
9.17%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 98 (07/24/1998)
Daily Workout [127] for Wednesday, December 28, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ======================================== === = ===
800 12:00 PM 1 x 800 on :00 Free
REC S FR
1,200 12:01 PM 1 x 100 on 1:50 Free kick/swim } 4x
EN1 S FR
1 x 100 on 1:40 Free drill.swim }
EN1 S FR
1 x 100 on 1:30 Free
}
EN1 S FR
2,700 12:22 PM 3 x
50 on :50 Free
} 1x
EN1 S FR
3 x 150 on 1:45 Free
}
EN1 S FR
3 x 250 on 2:40 Free
}
EN2 S FR
2 x
50 on :50 Free
}
EN1 S FR
2 x 150 on 1:45 Free
}
EN1 S FR
2 x 250 on 2:35 Free
}
EN2 S FR
1 x
50 on :50 Free
}
EN1 S FR
1 x 150 on 1:45 Free
}
EN1 S FR
1 x 250 on 2:30 Free timed notes }
EN2 S FR
2,000 12:55 PM 1 x 400 on 5:00 Free-ez
} 1x REC S FR
1 x 300 on 3:45 Free-ez
}
REC S FR
1 x 200 on 2:30 Free-ez
}
REC S FR
1 x 100 on 1:30 Free-sprint notes }
SP1 S FR
1 x 300 on 3:45 Free-ez
}
REC S FR
1 x 200 on 2:30 Free-ez
}
REC S FR
1 x 100 on 1:30 Free-sprint
}
SP1 S FR
1 x 200 on 2:30 Free-ez
}
REC S FR
1 x 100 on 1:30 Free-sprint
}
SP1 S FR
1 x 100 on 1:30 Free-sprint
}
SP1 S FR
1,650 1:22 PM 1 x 1650 on :00 Free
REC P FR
1:22 PM Finish time. Total: 8,350 yards. Stress Value = 86
notes add 5sec to the 150's and 250 for group 2
add 10sec to the 150's and 250's for group 3
timed 250 group 1
t.martin
2:18.8
timed 100's
t.haney
2:16.0
t.martin
53.6,52.8,52.9,51.3
d.tong
2:22.9
t.haney
52.7,52.4,52.8,51.3
s.chiba
2:22.5
s.chiba
56.2,54.9,54.9,54.5
group 2
a.mijares
1:00.4,58.9,58.8,59.5
s.o'rourke
2:22.9
d.tong
56.2,54.6,53.2,52.4
a.iacopetti 2:24.0
a.iacopetti 58.4,54.6,56.4,57.9
j.maddox
2:26.8
n.reese
2:32.1
group 3
k.rietzel
2:35.2
a.mijares
2:31.2
Energy Levels
Yards
================ ==============
Warm-up/Recovery 4,050 48.50%
Aerobic Base
2,400 28.74%
Anaerobic Thresh 1,500 17.96%
Lactate Toleranc
400
4.79%
Stroke Categories
Yards
================= =============
Freestyle
8,350 100.00%
PACE
====
1:50
1:40
1:30
1:40
1:10
1:04
1:40
1:10
1:02
1:40
1:10
1:00
1:15
1:15
1:15
1:30
1:15
1:15
1:30
1:15
1:30
1:30
Type of Work
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 99 (07/24/1998)
Daily Workout [127] Distance Bud McAllister (con't)
================ ==============
Swim
6,700 80.24%
Pull
1,650 19.76%
YARDS
======
600
2,000
2,400
400
Daily Workout [128] for Thursday, December 29, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM 1 x 600 on :00 Free
REC S FR
12:01 PM 1 x 50 on :50 Free } 1x EN1 S FR
1:40
1 x 50 on :45 Free }
EN1 S FR
1:30
1 x 50 on :40 Free }
EN1 S FR
1:20
1 x 50 on :35 Free }
EN1 S FR
1:10
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 100 on 1:05 Free }
EN2 S FR
1:05
1 x 150 on 1:50 Free }
EN1 S FR
1:13
1 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 150 on 1:40 Free }
EN1 S FR
1:07
1 x 150 on 1:35 Free }
EN2 S FR
1:03
1 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1 x 200 on 2:05 Free }
EN2 S FR
1:03
12:26 PM 1 x 100 on 1:15 Free } 4x EN1 S FR
1:15
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1 x 300 on 3:05 Free }
EN2 S FR
1:02
12:53 PM 1 x 400 on :00 Free
REC P FR
12:53 PM Finish time. Total: 5,400 yards. Stress Value = 71
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 18.52%
Aerobic Base
1,750 32.41%
Anaerobic Thresh 2,650 49.07%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 92.59%
Pull
400
7.41%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 100 (07/24/1998)
Daily Workout [129] for Thursday, December 29, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
PACE
====== ========
1,000 12:00 PM
1,800 12:01 PM
3,000 12:24 PM
1,000
1,000
650
1:05
1:07
1:09
1:09
PM
PM
PM
PM
=========================================== === = ===
1 x 400 on :00 free @4th leng strok } 1x REC S FR
1 x 300 on :00 Free @3rd "
}
REC S FR
1 x 200 on :00 Free @2nd "
}
REC S FR
1 x 100 on :00 all stroke
}
REC S IM
3 x 150 on 2:00 Free } 1x
EN1 S FR
1 x 150 on 1:45 Free }
EN1 S FR
2 x 150 on 1:55 Free }
EN1 S FR
2 x 150 on 1:40 Free }
EN1 S FR
1 x 150 on 1:50 Free }
EN1 S FR
3 x 150 on 1:35 Free }
EN2 S FR
1 x 500 on 6:40 im 50f,100ba,150br.. } 3x EN1 S IM
1 x 500 on 6:40 im 200f,150ba,100b.. }
EN1 S IM
1 x 1000 on :50 challenge pull notes
EN3 P FR
1 x 1000 on 1:00 challenge kick notes
EN3 K FR
1 x 650 on :00 notes } 1x
EN3 S FR
Finish time. Total: 8,450 yards. Stress Value = 212
notes challenge 50's pull 50,49,48,47... go until miss
fastest t.martin :30
notes challenge 50's kick 60,59,58,57...go until miss
fastest s.chiba :39
notes 4x sprint kick 20 yds underwater ez 60 yds
sprint swim 20 yds choice ez 60 yds
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 11.83%
Aerobic Base
4,350 51.48%
Anaerobic Thresh
450
5.33%
MaxVO2
2,650 31.36%
Stroke Categories
Yards
================= =============
Freestyle
5,350 63.31%
IM
3,100 36.69%
Type of Work
Yards
================ ==============
Swim
6,450 76.33%
Kick
1,000 11.83%
Pull
1,000 11.83%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 101 (07/24/1998)
Daily Workout [130] for Friday, December 30, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
600 12:00 PM 2 x 300 on :00 Free/free-stroke REC S FR
1,200 12:01 PM 6 x 100 on 1:15 Free } 1x
EN1 S FR
1:15
4 x 100 on 1:10 Free }
EN1 S FR
1:10
2 x 100 on 1:05 Free }
EN2 S FR
1:05
3,600 12:17 PM 1 x 100 on 1:10 Free notes } 1x EN1 S FR
1:10
1 x 200 on 2:05 Free
}
EN2 S FR
1:03
1 x 300 on 3:30 Free
}
EN1 S FR
1:10
1 x 400 on 4:05 Free
}
EN2 S FR
1:01
1 x 500 on 5:50 Free
}
EN1 S FR
1:10
====
1:20
1:10
1:17
1:07
1:13
1:03
1:20
1:20
:05
:06
1 x 600 on 6:05 Free
}
1 x 700 on 8:10 Free
}
1 x 800 on 8:05 Free
}
100 12:58 PM 1 x 100 on :00 Free
12:58 PM Finish time. Total: 5,500 yards.
EN2 S FR
1:01
EN1 S FR
1:10
EN2 S FR
1:01
REC S FR
Stress Value = 70
notes add 5sec per 100 for the whole circuit for group 2
group 1
t.martin
2:02,4:03,6:03,8:04
group 2
s.o'rourke 2:03,4:06,6:12,8:08
s.chiba
2:04,4:06,6:13,8:16
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 12.73%
Aerobic Base
2,600 47.27%
Anaerobic Thresh 2,200 40.00%
Stroke Categories
Yards
================= =============
Freestyle
5,500 100.00%
Type of Work
Yards
================ ==============
Swim
5,500 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 102 (07/24/1998)
Daily Workout [131] for Friday, December 30, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
1,200 12:00 PM 1 x 600 on
:00 Free
} 1x REC S FR
1 x 400 on
:00 Free/stroke }
REC S FR
1 x 200 on
:00 im
}
REC S IM
2,000 12:01 PM 1 x
50 on
:50 Free notes } 4x EN1 S FR
1:40
1 x 100 on 1:20 im "
}
EN1 S IM
1:20
1 x 150 on 2:00 im "
}
EN1 S IM
1:20
1 x 200 on 2:40 im
"
}
EN1 S IM
1:20
2,500 12:30 PM 1 x 100 on 1:35 Free } 1x
EN1 S FR
1:35
1 x 150 on 1:35 Free }
EN2 S FR
1:03
2 x 100 on 1:35 Free }
EN1 S FR
1:35
2 x 150 on 1:35 Free }
EN2 S FR
1:03
3 x 100 on 1:35 Free }
EN1 S FR
1:35
3 x 150 on 1:35 Free }
EN2 S FR
1:03
4 x 100 on 1:35 Free }
EN1 S FR
1:35
4 x 150 on 1:35 Free }
EN2 S FR
1:03
3,000 1:03 PM 3 x 1000 on 11:00 Free desc 1-3
EN2 S FR
1:06
300 1:37 PM 1 x 300 on
:00 Free
REC P FR
1:37 PM Finish time. Total: 9,000 yards. Stress Value = 120
notes
#1,3 50 fr
100 br/fr
150 ba/br/fr
200 im
Energy Levels
Yards
================ ==============
#2,4 50 fl
100 fl/ba
150 fl/ba/br
200 im
Stroke Categories
Yards
================= =============
Warm-up/Recovery
Aerobic Base
Anaerobic Thresh
1,500
3,000
4,500
16.67%
33.33%
50.00%
Freestyle
IM
7,000
2,000
77.78%
22.22%
Type of Work
Yards
================ ==============
Swim
8,700 96.67%
Pull
300
3.33%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 103 (07/24/1998)
Daily Workout [132] for Saturday, December 31, 1994
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ===================================== === = ===
1,650 12:00 PM 1 x 1650 on :00 Free @3rd len.stroke REC S FR
1,800 12:01 PM 1 x 100 on 1:25 Free
} 6x
EN1 S FR
1 x 100 on 1:25 im
}
EN1 S IM
1 x 100 on 1:25 rev.im }
EN1 S IM
6,000 12:28 PM 3 x 500 on 6:00 Free } 1x
EN1 S FR
3 x 500 on 5:10 Free }
EN2 S FR
2 x 500 on 6:00 Free }
EN1 S FR
2 x 500 on 5:05 Free }
EN2 S FR
1 x 500 on 6:00 Free }
EN1 S FR
1 x 500 on 5:00 Free }
EN3 S FR
200 1:36 PM 1 x 200 on :00 Free
REC S FR
1:36 PM Finish time. Total: 9,650 yards. Stress Value =
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,850 19.17%
Aerobic Base
4,800 49.74%
Anaerobic Thresh 2,500 25.91%
MaxVO2
500
5.18%
400
600
600
400
3,000
1:25
1:25
1:25
1:12
1:02
1:12
1:01
1:12
1:00
128
Stroke Categories
Yards
================= =============
Freestyle
8,450 87.56%
IM
1,200 12.44%
Type of Work
Yards
================ ==============
Swim
9,650 100.00%
YARDS
======
1,000
1,200
PACE
====
Daily Workout [133] for Monday, January 2, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================ === = === ====
12:00 PM 5 x 200 on :00 im notes
REC S IM
12:01 PM 1 x 150 on 2:00 Free
} 4x
EN1 S FR
1:20
1 x 100 on 1:25 im
}
EN1 S IM
1:25
1 x 50 on :45 stroke }
EN1 S IM
1:30
12:19 PM 4 x 100 on 1:15 Free
EN1 S FR
1:15
12:25 PM 3 x 200 on 2:20 Free
EN1 S FR
1:10
12:33 PM 2 x 300 on 3:15 Free
EN1 S FR
1:05
12:41 PM 1 x 400 on 4:00 Free
EN2 S FR
1:00
12:46 PM 1 x 300 on 3:10 Free-notes } 5x EN2 S FR
1:03
1 x 200 on 2:50 Free
}
EN1 S FR
1:25
600
400
200
1:27
1:37
1:44
1:47
1 x 100 on 2:00 Free
}
PM 1 x 600 on 8:30 Free
PM 1 x 400 on 5:20 Free
PM 1 x 200 on 2:30 Free
PM Finish time. Total: 8,400 yards.
SP3 S FR
2:00
EN1 P FR
1:25
EN1 P FR
1:20
EN1 P FR
1:15
Stress Value = 108
set 1 rest 30sec between 200's
notes- group 2 add 10seconds to the 300&200
last 100
t.martin
52.4 gr 1
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 104 (07/24/1998)
Daily Workout [133] Distance Bud McAllister (con't)
s.chiba
54.5 gr 1
a.mijares
59.4 gr 2
s.o'rourke 54.0 gr 2
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 11.90%
Aerobic Base
5,000 59.52%
Anaerobic Thresh 1,900 22.62%
Alactate
500
5.95%
Stroke Categories
Yards
================= =============
Freestyle
6,800 80.95%
IM
1,600 19.05%
Type of Work
Yards
================ ==============
Swim
7,200 85.71%
Pull
1,200 14.29%
YARDS
======
900
1,500
1,600
4,000
Daily Workout [134] for Tuesday, January 3, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================== === = === ====
12:00 PM 3 x 300 on
:00 Free-notes
REC S FR
12:01 PM 5 x 100 on 1:20 im
} 1x
EN1 S IM
1:20
4 x 100 on 1:20 Free }
EN1 S FR
1:20
3 x 100 on 1:15 im
}
EN1 S IM
1:15
2 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 100 on 1:10 im
}
EN2 S IM
1:10
12:22 PM 1 x 400 on 4:40 Free } 1x
EN1 S FR
1:10
1 x 400 on 4:30 Free }
EN1 S FR
1:08
1 x 400 on 4:20 Free }
EN2 S FR
1:05
1 x 400 on 4:10 Free }
EN2 S FR
1:03
12:41 PM 1 x 1000 on 12:30 Free
} 1x REC S FR
1:15
1 x 200 on 2:10 Free-notes }
EN3 S FR
1:05
1 x 800 on 10:00 Free
}
EN1 S FR
1:15
1 x 200 on 2:10 Free-notes }
EN3 S FR
1:05
1 x 600 on 7:30 Free
}
EN1 S FR
1:15
1 x 200 on 2:10 Free-notes }
EN3 S FR
1:05
1 x 400 on 5:00 Free
}
EN1 S FR
1:15
1 x 200 on 2:10 Free-notes }
EN3 S FR
1:05
1 x 200 on 2:30 Free
}
EN1 S FR
1:15
1 x 200 on 2:10 Free-notes }
EN3 S FR
1:05
800
1:31 PM 2 x 400 on
1:42 PM Finish time.
5:20 Free
Total: 8,800 yards.
EN1 P FR
1:20
Stress Value = 128
notes- rest 30-sec. between sets swim-kick/swim-drill/swim
notes- the circuit of 200's were recorded
t.martin s.chiba
1.1:51
1.2:02
2.1:51
2.2:01
3.1:51
3.1:59
4.1:51
4.2:01
5.1:49
5.2:01
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 105 (07/24/1998)
Daily Workout [134] Distance Bud McAllister (con't)
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,900 21.59%
Aerobic Base
5,000 56.82%
Anaerobic Thresh
900 10.23%
MaxVO2
1,000 11.36%
Stroke Categories
Yards
================= =============
Freestyle
7,900 89.77%
IM
900 10.23%
Type of Work
Yards
================ ==============
Swim
8,000 90.91%
Pull
800
9.09%
YARDS
======
500
1,500
2,800
400
Daily Workout [135] for Tuesday, January 3, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================ === = === ====
12:00 PM 1 x 500 on :00 Free
REC S FR
12:01 PM 5 x 100 on 1:20 Free } 1x
EN1 S FR
1:20
4 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:10 Free }
EN1 S FR
1:10
2 x 100 on 1:05 Free }
EN2 S FR
1:05
1 x 100 on 1:00 Free }
EN3 S FR
1:00
12:21 PM 1 x 100 on 1:10 Free-notes } 1x EN1 S FR
1:10
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
1 x 200 on 2:20 Free
}
EN1 S FR
1:10
1 x 400 on 4:05 Free
}
EN2 S FR
1:01
1 x 300 on 3:30 Free
}
EN1 S FR
1:10
1 x 500 on 5:05 Free
}
EN2 S FR
1:01
1 x 400 on 4:40 Free
}
EN1 S FR
1:10
1 x 600 on 6:05 Free
}
EN2 S FR
1:01
12:53 PM 1 x 400 on :00 Free
REC P FR
12:53 PM Finish time. Total: 5,200 yards. Stress Value = 68
notes- group 2 add 5sec per onehundred 100,200,300,400
add 10sec per distance to 300,400,500,600
last 600
group 1
group 2
t.martin-5:59 s.chiba
6:08
s.o'rourke 6:10
j.maddox
6:24
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 17.31%
Aerobic Base
2,200 42.31%
Anaerobic Thresh 2,000 38.46%
MaxVO2
100
1.92%
Stroke Categories
Yards
================= =============
Freestyle
5,200 100.00%
Type of Work
Yards
================ ==============
Swim
4,800 92.31%
Pull
400
7.69%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 106 (07/24/1998)
Daily Workout [136] for Wednesday, January 4, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
800 12:01 PM 1 x 800 on :00 rev.im k/s-d/s
REC S IM
1,350 12:02 PM 6 x 75 on 1:00 Free } 1x
EN1 S FR
1:20
2 x 75 on :55 Free }
EN1 S FR
1:13
4 x 75 on 1:00 Free }
EN1 S FR
1:20
2 x 75 on :50 Free }
EN1 S FR
1:07
2 x 75 on 1:00 Free }
EN1 S FR
1:20
2 x 75 on :45 Free }
EN2 S FR
1:00
2,400 12:20 PM 1 x 50 on :50 Free
} 4x EN1 S FR
1:40
1 x 150 on 1:45 Free
}
EN1 S FR
1:10
1 x 100 on 1:20 Free
}
EN1 S FR
1:20
1 x 300 on 3:15 Free-notes }
EN2 S FR
1:05
200 12:50 PM 1 x 200 on :00 Free
REC S FR
12:50 PM Finish time. Total: 5,150 yards. Stress Value = 51
notes- round 2 300 310
3
305
4
300
shortened workout due to power outage due to storm
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 27.18%
Aerobic Base
2,400 46.60%
Anaerobic Thresh 1,350 26.21%
Stroke Categories
Yards
================= =============
Freestyle
4,350 84.47%
IM
800 15.53%
Type of Work
Yards
================ ==============
Swim
5,150 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 107 (07/24/1998)
Daily Workout [137] for Thursday, January 5, 1995
Distance Bud McAllister Group [1,7]
YARDS
======
400
300
200
100
2,400
SET
START
TIME
========
12:00 PM
12:01 PM
12:02 PM
12:03 PM
12:04 PM
1,500 12:32 PM
2,000 12:53 PM
900
600
300
1:23
1:37
1:46
1:50
PM
PM
PM
PM
1 minute rest between sets
SET DESCRIPTION
================================
1 x 400 on :00 Free-notes
1 x 300 on :00 breast
1 x 200 on :00 back
1 x 100 on :00 fly
1 x 100 on 1:15 Free } 1x
1 x 100 on 1:10 Free }
1 x 100 on 1:05 Free }
1 x 100 on 1:00 Free }
2 x 100 on 1:15 Free }
2 x 100 on 1:10 Free }
2 x 100 on 1:05 Free }
2 x 100 on 1:00 Free }
3 x 100 on 1:15 Free }
3 x 100 on 1:10 Free }
3 x 100 on 1:05 Free }
3 x 100 on 1:00 Free }
1 x 250 on 3:10 Free-notes } 2x
1 x 250 on 3:10 im
}
1 x 250 on 3:10 im
}
4 x 200 on 2:50 Free-notes } 1x
4 x 150 on 2:05 Free
}
4 x 100 on 1:25 Free
}
4 x 50 on :50 Free
}
3 x 300 on 4:15 Free
2 x 300 on 4:00 Free
1 x 300 on 3:45 Free
Finish time. Total: 8,700 yards.
EGY T STK PACE
=== = === ====
REC S FR
REC S BR
REC S BK
REC S FLY
EN1 S FR
1:15
EN1 S FR
1:10
EN2 S FR
1:05
EN2 S FR
1:00
EN1 S FR
1:15
EN1 S FR
1:10
EN2 S FR
1:05
EN3 S FR
1:00
EN1 S FR
1:15
EN1 S FR
1:10
EN2 S FR
1:05
EN3 S FR
1:00
EN1 S FR
1:16
EN1 S IM
1:16
EN1 S IM
1:16
EN3 S FR
1:25
EN3 S FR
1:23
EN3 S FR
1:25
EN3 S FR
1:40
EN1 P FR
1:25
EN1 P FR
1:20
EN1 P FR
1:15
Stress Value = 209
notes- rest 30 sec brwteen sets
notes- im 1(25fly,50back,75breast,100free)
2(100fly,75back,50breast,25free)
notes- last effort of each for time
t.martin
1:51,1:22,53,25.1
s.chiba
1:54,1:25,55,26.4
s.o'rourke 1:54,1:24,54,25.7
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 11.49%
Aerobic Base
4,500 51.72%
Anaerobic Thresh
700
8.05%
MaxVO2
2,500 28.74%
Stroke Categories
Yards
================= =============
Freestyle
7,100 81.61%
Backstroke
200
2.30%
Breaststroke
300
3.45%
Butterfly
100
1.15%
IM
1,000 11.49%
Type of Work
Yards
================ ==============
Swim
6,900 79.31%
Pull
1,800 20.69%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 108 (07/24/1998)
Daily Workout [138] for Friday, January 6, 1995
YARDS
======
600
1,800
SET
START
TIME
========
12:00 PM
12:01 PM
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
================================
1 x 600 on :00 Free
1 x 150 on 1:55 Free } 1x
1 x 150 on 1:35 Free }
2 x 150 on 1:55 Free }
2 x 150 on 1:35 Free }
3 x 150 on 1:55 Free }
3 x 150 on 1:35 Free }
2,800 12:23 PM 1 x 200 on 2:20 Free-notes } 1x
1 x 400 on 4:40 Free
}
1 x 400 on 4:10 Free
}
1 x 600 on 7:00 Free
}
1 x 600 on 6:30 Free
}
1 x 600 on 6:00 Free
}
300 12:55 PM 1 x 300 on :00 Free
12:55 PM Finish time. Total: 5,500 yards.
notes-groups two
EGY T STK PACE
=== = === ====
REC S FR
EN1 S FR
1:17
EN2 S FR
1:03
EN1 S FR
1:17
EN2 S FR
1:03
EN1 S FR
1:17
EN2 S FR
1:03
EN1 S FR
1:10
EN1 S FR
1:10
EN2 S FR
1:03
EN1 S FR
1:10
EN1 S FR
1:05
EN2 S FR
1:00
REC P FR
Stress Value = 65
200-2:30
400-5:00,4:30
600--7:30,7:00,6:30
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 16.36%
Aerobic Base
2,700 49.09%
Anaerobic Thresh 1,900 34.55%
Stroke Categories
Yards
================= =============
Freestyle
5,500 100.00%
Type of Work
Yards
================ ==============
Swim
5,200 94.55%
Pull
300
5.45%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 109 (07/24/1998)
Daily Workout [139] for Friday, January 6, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ======================================= === = ===
800 12:00 PM 1 x 800 on :00 Free-notes
REC S FR
400 12:01 PM 1 x 400 on :00 Fr-stroke
REC S IM
200 12:02 PM 1 x 200 on :00 im
REC S IM
2,700 12:03 PM 3 x 200 on 2:40 Free-notes } 1x
EN1 S FR
3 x 250 on 2:40 Free
}
EN1 S FR
2 x 200 on 2:35 Free
}
EN1 S FR
2 x 250 on 2:35 Free
}
EN1 S FR
1 x 200 on 2:30 Free
}
EN1 S FR
1 x 250 on 2:30 Free
}
EN1 S FR
1,000 12:36 PM 3 x 50 on :45 fly } 4x
EN1 S FLY
1 x 100 on 1:15 Free }
EN1 S FR
1,000 12:51 PM 3 x 50 on :45 back } 4x
EN1 S BK
1 x 100 on 1:15 Free }
EN1 S FR
PACE
====
1:20
1:04
1:18
1:02
1:15
1:00
1:30
1:15
1:30
1:15
1,000
960
200
1:06 PM
3 x 50 on :50 breast } 4x
EN1 S BR
1:40
1 x 100 on 1:15 Free
}
EN1 S FR
1:15
1:22 PM 1 x 80 on :00 sprint kick-notes } 6x SP1 K FR
1 x 80 on :00 sprint swim
}
SP1 S FR
1:23 PM 1 x 200 on :00 Free
REC S FR
1:23 PM Finish time. Total: 8,260 yards. Stress Value = 134
notes- rest :30sec between sets
notes-group 2-add 5sec to each distance
notes-12x80's-20 yard section
6x 1)20 yard sprint kick underwater-60ez
2)20yard sprint swim-60ez
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 19.37%
Aerobic Base
5,700 69.01%
Lactate Toleranc
960 11.62%
Type of Work
Yards
================ ==============
Swim
7,780 94.19%
Kick
480
5.81%
Stroke Categories
Yards
================= =============
Freestyle
5,860 70.94%
Backstroke
600
7.26%
Breaststroke
600
7.26%
Butterfly
600
7.26%
IM
600
7.26%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 110 (07/24/1998)
Daily Workout [140] for Saturday, January 7, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ===================================== === = ===
1,650 12:00 PM 1 x 1650 on :00 Free-@3rd len.stroke REC S FR
1,500 12:01 PM 1 x
25 on :25 im-notes } 6x
EN1 S IM
1 x
50 on :45 im
}
EN1 S IM
1 x
75 on 1:05 im
}
EN1 S IM
1 x 100 on 1:25 im
}
EN1 S IM
850 12:24 PM 1 x 850 on :00 challenge 50 free
SP1 S FR
3,600 12:25 PM 1 x 300 on 3:30 Free-notes } 1x
EN1 S FR
1 x 300 on 3:05 Free
}
EN2 S FR
2 x 300 on 3:30 Free
}
EN1 S FR
2 x 300 on 3:05 Free
}
EN2 S FR
3 x 300 on 3:30 Free
}
EN1 S FR
3 x 300 on 3:05 Free
}
EN2 S FR
1,000 1:06 PM 1 x 1000 on :00 Free
REC P FR
1:06 PM Finish time. Total: 8,600 yards. Stress Value =
notes-#1,3,5 25-free
2,4,6
50br/fr
75ba/br/fr
100im
notes-challenge 50's free
45,44,43...go until miss
25-fly
50-fly/ba
75-fly/ba/br
100im
notes- the 300 set,group 2 add 5sec to the second effort
PACE
====
1:40
1:30
1:27
1:25
1:10
1:02
1:10
1:02
1:10
1:02
137
of each part of the whole set.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,650 30.81%
Aerobic Base
3,300 38.37%
Anaerobic Thresh 1,800 20.93%
Lactate Toleranc
850
9.88%
Stroke Categories
Yards
================= =============
Freestyle
7,100 82.56%
IM
1,500 17.44%
Type of Work
Yards
================ ==============
Swim
7,600 88.37%
Pull
1,000 11.63%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 111 (07/24/1998)
Daily Workout [141] for Saturday, January 7, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================== === = === ====
800 12:00 PM
1 x 800 on :00 chioce
REC S FR
1,200 12:01 PM
8 x 150 on :00 im-notes
EN1 S FR
1,200 12:02 PM
3 x 100 on 1:20 Free } 1x
EN1 S FR
1:20
3 x 100 on 1:10 Free }
EN1 S FR
1:10
3 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:05 Free }
EN2 S FR
1:05
800 12:18 PM 16 x 50 on :50 Free@4th fast EN1 S FR
1:40
400 12:33 PM
1 x 400 on :00 Free
REC P FR
12:33 PM Finish time. Total: 4,400 yards. Stress Value = 35
notes 4x 1)75kick,50drill,25swim
2)25kick,50drill,75swim
rest 30 sec after each 150
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 27.27%
Aerobic Base
2,900 65.91%
Anaerobic Thresh
300
6.82%
Stroke Categories
Yards
================= =============
Freestyle
4,400 100.00%
Type of Work
Yards
================ ==============
Swim
4,000 90.91%
Pull
400
9.09%
YARDS
======
600
3,000
Daily Workout [142] for Monday, January 9, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== =============================== === = === ====
12:00 PM
2 x 300 on :00 Free-fr/stroke REC S FR
12:01 PM 15 x 100 on 1:15 Free } 1x
EN1 S FR
1:15
10 x 100 on 1:10 Free }
EN1 S FR
1:10
5 x 100 on 1:05 Free }
EN2 S FR
1:05
150 12:38 PM
6 x 25 on
200 12:44 PM
1 x 200 on
12:44 PM Finish time.
:45 Free-ez/fast
SP1 S FR
3:00
:00 Free
REC S FR
Total: 3,950 yards. Stress Value = 47
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 20.25%
Aerobic Base
2,500 63.29%
Anaerobic Thresh
500 12.66%
Lactate Toleranc
150
3.80%
Stroke Categories
Yards
================= =============
Freestyle
3,950 100.00%
Type of Work
Yards
================ ==============
Swim
3,950 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 112 (07/24/1998)
Daily Workout [143] for Monday, January 9, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
900 12:00 PM 3 x 300 on :00 stroke
REC S IM
1,800 12:01 PM 3 x 150 on 2:00 Free } 1x
EN1 S FR
1:20
3 x 150 on 1:45 Free }
EN1 S FR
1:10
3 x 150 on 1:55 Free }
EN1 S FR
1:17
3 x 150 on 1:40 Free }
EN1 S FR
1:07
2,400 12:24 PM 3 x 200 on 2:40 Free } 1x
EN1 S FR
1:20
3 x 200 on 2:40 im
}
EN1 S IM
1:20
2 x 200 on 2:30 Free }
EN1 S FR
1:15
2 x 200 on 2:30 im
}
EN2 S IM
1:15
1 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 200 on 2:20 im
}
EN2 S IM
1:10
1,400 12:56 PM 1 x 50 on :55 Free-ez notes } 8x REC S FR
1:50
1 x 50 on :55 Free-build
}
EN1 S FR
1:50
1 x 75 on :55 Free-fast
}
EN3 S FR
1:13
1,000 1:20 PM 4 x 100 on 1:35 Free } 1x
EN1 P FR
1:35
3 x 100 on 1:30 Free }
EN1 P FR
1:30
2 x 100 on 1:25 Free }
EN1 P FR
1:25
1 x 100 on 1:20 Free }
EN1 P FR
1:20
1:36 PM Finish time. Total: 7,500 yards. Stress Value = 98
notes- last 75
b.morgan 36.9
s.chiba 39.0
n.reese 40.0
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,300 17.33%
Aerobic Base
5,000 66.67%
Anaerobic Thresh
600
8.00%
MaxVO2
600
8.00%
Type of Work
Yards
================ ==============
Stroke Categories
Yards
================= =============
Freestyle
5,400 72.00%
IM
2,100 28.00%
Swim
Pull
6,500
1,000
86.67%
13.33%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 113 (07/24/1998)
Daily Workout [144] for Tuesday, January 10, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
500 12:00 PM 1 x 500 on :00 Free
REC S FR
1,400 12:01 PM 1 x 200 on 2:40 Free } 1x
EN1 S FR
1:20
1 x 200 on 2:35 Free }
EN1 S FR
1:18
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1,200 12:19 PM 1 x 300 on 3:50 Free-notes } 1x EN1 S FR
1:17
1 x 300 on 3:20 Free
}
EN1 S FR
1:07
1 x 300 on 3:50 Free
}
EN1 S FR
1:17
1 x 300 on 3:15 Free
}
EN2 S FR
1:05
200 12:35 PM 1 x 200 on :00 Free
REC S FR
12:35 PM Finish time. Total: 3,300 yards. Stress Value = 31
notes- just make interval
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 21.21%
Aerobic Base
2,100 63.64%
Anaerobic Thresh
500 15.15%
Stroke Categories
Yards
================= =============
Freestyle
3,300 100.00%
Type of Work
Yards
================ ==============
Swim
3,300 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 114 (07/24/1998)
Daily Workout [145] for Tuesday, January 10, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ===================================== === = ===
1,000 12:00 PM 5 x 200 on :00 im mix-notes
REC S IM
1,800 12:01 PM 1 x 100 on 1:20 Free
} 6x
EN1 S FR
1 x 100 on 1:20 im
}
EN1 S IM
1 x 100 on 1:20 rev.im }
EN1 S IM
1,600 12:26 PM 1 x 400 on 4:40 Free } 1x
EN1 S FR
1 x 400 on 4:30 Free }
EN1 S FR
1 x 400 on 4:20 Free }
EN2 S FR
1 x 400 on 4:10 Free }
EN2 S FR
2,800 12:45 PM 1 x 600 on 7:30 Free
} 1x EN1 S FR
1 x 400 on 4:20 Free
}
EN2 S FR
1 x 500 on 6:15 Free
}
EN1 S FR
PACE
====
1:20
1:20
1:20
1:10
1:08
1:05
1:03
1:15
1:05
1:15
200
1 x 300 on 3:15 Free
}
EN2 S FR
1 x 400 on 5:00 Free
}
EN1 S FR
1 x 200 on 2:10 Free
}
EN2 S FR
1 x 300 on 3:45 Free
}
EN1 S FR
1 x 100 on 1:05 Free-fast-notes }
EN2 S FR
1:20 PM 1 x 200 on :00 Free
EN1 S FR
1:20 PM Finish time. Total: 7,400 yards. Stress Value =
1:05
1:15
1:05
1:15
1:05
82
notes- rest 30sec between 1fr,2br/fr,3ba/fr,4fl/fr,5im
notes- last 100
d.tong
52.3
s.chiba 54.7
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 13.51%
Aerobic Base
4,600 62.16%
Anaerobic Thresh 1,800 24.32%
Stroke Categories
Yards
================= =============
Freestyle
5,200 70.27%
IM
2,200 29.73%
Type of Work
Yards
================ ==============
Swim
7,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 115 (07/24/1998)
Daily Workout [146] for Wednesday, January 11, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ==================================== === = === ====
400 12:00 PM 1 x 400 on :00 Free@4th stroke
REC S FR
300 12:01 PM 1 x 300 on :00 Free@3rd stroke
REC S FR
200 12:02 PM 1 x 200 on :00 Free@2nd stroke
REC S FR
100 12:03 PM 1 x 100 on :00 stroke
REC S IM
1,800 12:04 PM 1 x 50 on :50 Free } 1x
EN1 S FR
1:40
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 150 on 1:40 Free }
EN1 S FR
1:07
2 x 50 on :50 Free }
EN1 S FR
1:40
2 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 150 on 1:40 Free }
EN1 S FR
1:07
3 x 50 on :50 Free }
EN1 S FR
1:40
3 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 150 on 1:40 Free }
EN1 S FR
1:07
3,000 12:28 PM 1 x 200 on 2:45 Free-ez
} 6x REC S FR
1:23
1 x 100 on 1:15 Free-neg.split }
EN1 S FR
1:15
1 x 150 on 2:15 Free-ez
}
REC S FR
1:30
1 x 50 on 1:00 Free-fast
}
SP1 S FR
2:00
600 1:13 PM 1 x 600 on :00 Free
REC P FR
1:13 PM Finish time. Total: 6,400 yards. Stress Value = 48
Energy Levels
Yards
================ ==============
Warm-up/Recovery 3,700 57.81%
Aerobic Base
2,400 37.50%
Lactate Toleranc
300
4.69%
Stroke Categories
Yards
================= =============
Freestyle
6,300 98.44%
IM
100
1.56%
Type of Work
Yards
================ ==============
Swim
5,800 90.63%
Pull
600
9.38%
YARDS
======
600
1,500
1,000
200
Daily Workout [147] for Thursday, January 12, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================= === = === ====
12:00 PM 1 x 600 on :00 Free
REC S FR
12:01 PM 5 x 100 on 1:25 Free } 1x
EN1 S FR
1:25
4 x 100 on 1:20 Free }
EN1 S FR
1:20
3 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 100 on 1:05 Free }
EN2 S FR
1:05
12:22 PM 1 x 100 on 1:30 Free-ez
} 4x REC S FR
1:30
1 x 50 on :50 Free-pace
}
EN1 S FR
1:40
1 x 75 on 1:10 Free-ez
}
REC S FR
1:33
1 x 25 on :50 Free-sprint }
SP2 S FR
3:20
12:41 PM 1 x 200 on :00 Free
REC S FR
12:41 PM Finish time. Total: 3,300 yards. Stress Value = 28
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 116 (07/24/1998)
Daily Workout [147] Distance Bud McAllister (con't)
Energy Levels
Yards Stroke Categories
Yards
================ ============== ================= =============
Warm-up/Recovery 1,500 45.45% Freestyle
3,300 100.00%
Aerobic Base
1,600 48.48%
Anaerobic Thresh
100
3.03%
Peak Lactate
100
3.03%
Type of Work
Yards
================ ==============
Swim
3,300 100.00%
Daily Workout [148] for Thursday, January 12, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ===================================== === = === ====
2,000 12:00 PM 1 x 2000 on :00 Free-swim meets note EN1 S FR
12:00 PM Finish time. Total: 2,000 yards. Stress Value = 20
notes
200
Name
tim martin
1:41.77
nathan reese
--keith feldman
--stever o'rourke --jeff maddox
--suzu chiba
1:49.38
500
1000
4:29.34
4:57.7
4:54.4
4:50.4
4:56.2
4:48.59
9:13.19
10:09.28
10:05.55
9:53.7
10:01.9
10:13.3
1650
rested
15:31.1
17:03.7
----17:05.1
17:11.8
-----
3day&shav
no rest
no rest
no rest
no rest
no rest
alison mijares
kristi rietzel
1:56.38 5:03.29 10:28.1
--5:09.32 10:27.3
Energy Levels
Yards
================ ==============
Aerobic Base
2,000 100.00%
----- 10day&shav
17:21.1 no rest
Stroke Categories
Yards
================= =============
Freestyle
2,000 100.00%
Type of Work
Yards
================ ==============
Swim
2,000 100.00%
Daily Workout [149] for Friday, January 13, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =============================== === = === ====
2,000 12:00 PM 1 x 2000 on :00 Free-swim meet EN1 S FR
12:00 PM Finish time. Total: 2,000 yards. Stress Value = 20
Energy Levels
Yards
================ ==============
Aerobic Base
2,000 100.00%
Stroke Categories
Yards
================= =============
Freestyle
2,000 100.00%
Type of Work
Yards
================ ==============
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 117 (07/24/1998)
Daily Workout [149] Distance Bud McAllister (con't)
Swim
2,000 100.00%
Daily Workout [150] for Saturday, January 14, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =============================== === = === ====
2,000 12:00 PM 1 x 2000 on :00 Free-swim meet EN1 S FR
12:00 PM Finish time. Total: 2,000 yards. Stress Value = 20
Energy Levels
Yards
================ ==============
Aerobic Base
2,000 100.00%
Stroke Categories
Yards
================= =============
Freestyle
2,000 100.00%
Type of Work
Yards
================ ==============
Swim
2,000 100.00%
Daily Workout [151] for Sunday, January 15, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =============================== === = === ====
2,000 12:00 PM 1 x 2000 on :00 Free-swim meet EN1 S FR
12:00 PM Finish time. Total: 2,000 yards. Stress Value = 20
Energy Levels
Yards
================ ==============
Aerobic Base
2,000 100.00%
Stroke Categories
Yards
================= =============
Freestyle
2,000 100.00%
Type of Work
Yards
================ ==============
Swim
2,000 100.00%
YARDS
======
600
3,000
1,600
100
Daily Workout [152] for Tuesday, January 17, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM 1 x 600 on :00 Free
REC S FR
12:01 PM 8 x 150 on 1:55 Free } 1x EN1 S FR
1:17
4 x 150 on 1:40 Free }
EN2 S FR
1:07
6 x 150 on 1:50 Free }
EN1 S FR
1:13
2 x 150 on 1:35 Free }
EN2 S FR
1:03
12:39 PM 1 x 400 on 5:00 Free } 1x EN1 S FR
1:15
1 x 400 on 4:45 Free }
EN1 S FR
1:11
1 x 400 on 4:30 Free }
EN1 S FR
1:08
1 x 400 on 4:15 Free }
EN2 S FR
1:04
12:59 PM 1 x 100 on :00 Free
REC S FR
12:59 PM Finish time. Total: 5,300 yards. Stress Value = 59
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 118 (07/24/1998)
Daily Workout [152] Distance Bud McAllister (con't)
Energy Levels
Yards Stroke Categories
Yards
================ ============== ================= =============
Warm-up/Recovery
700 13.21% Freestyle
5,300 100.00%
Aerobic Base
3,300 62.26%
Anaerobic Thresh 1,300 24.53%
Type of Work
Yards
================ ==============
Swim
5,300 100.00%
YARDS
======
1,200
3,000
Daily Workout [153] for Tuesday, January 17, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM 2 x 600 on :00 Free/im
REC S FR
12:01 PM 1 x 100 on 1:15 Free } 1x EN1 S FR
1:15
1 x 100 on 1:05 Free }
EN2 S FR
1:05
2 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:05 Free }
EN2 S FR
1:05
3 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:05 Free }
EN2 S FR
1:05
4 x 100 on 1:15 Free }
EN1 S FR
1:15
4 x 100 on 1:05 Free }
EN2 S FR
1:05
5 x 100 on 1:15 Free }
EN1 S FR
1:15
5 x 100 on 1:05 Free }
EN2 S
1 x 100 on 1:10 Free } 1x EN1 S
1 x 200 on 2:05 Free }
EN2 S
1 x 300 on 3:30 Free }
EN1 S
1 x 400 on 4:10 Free }
EN3 S
1 x 500 on 5:50 Free }
EN1 S
1 x 600 on 6:15 Free }
EN3 S
1 x 700 on 8:10 Free }
EN1 S
1 x 800 on 8:20 Free }
EN3 S
1:18 PM 1 x 400 on :00 Free
REC S
1:18 PM Finish time. Total: 8,200 yards.
3,600 12:37 PM
400
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 19.51%
Aerobic Base
3,100 37.80%
Anaerobic Thresh 1,700 20.73%
MaxVO2
1,800 21.95%
FR
1:05
FR
1:10
FR
1:03
FR
1:10
FR
1:03
FR
1:10
FR
1:03
FR
1:10
FR
1:03
FR
Stress Value = 173
Stroke Categories
Yards
================= =============
Freestyle
8,200 100.00%
Type of Work
Yards
================ ==============
Swim
8,200 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 119 (07/24/1998)
Daily Workout [154] for Wednesday, January 18, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ===================================== === = ===
1,000 12:00 PM 1 x 1000 on
:00 Free@4th len stroke REC S FR
2,250 12:01 PM 4 x 100 on 1:30 im
} 1x
EN1 S IM
4 x 125 on 1:30 Free }
EN1 S FR
3 x 100 on 1:25 im
}
EN1 S IM
3 x 125 on 1:25 Free }
EN1 S FR
2 x 100 on 1:20 im
}
EN1 S IM
2 x 125 on 1:20 Free }
EN2 S FR
1 x 100 on 1:15 im
}
EN2 S IM
1 x 125 on 1:15 Free }
EN2 S FR
3,600 12:31 PM 1 x 100 on 1:15 Free } 1x
EN1 S FR
1 x 200 on 2:30 im
}
EN2 S IM
1 x 300 on 3:45 Free }
EN1 S FR
1 x 400 on 5:00 im
}
EN2 S IM
1 x 500 on 6:15 Free }
EN1 S FR
1 x 600 on 7:30 im
}
EN2 S IM
1 x 700 on 8:45 Free }
EN1 S FR
1 x 800 on 10:00 im
}
EN2 S IM
900 1:17 PM 1 x 100 on 1:40 Free } 6x
EN1 P FR
1 x
50 on
:40 Free }
EN1 P FR
200 1:32 PM 1 x 200 on
:00 Free
REC S FR
1:32 PM Finish time. Total: 7,950 yards. Stress Value =
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 15.09%
Aerobic Base
4,275 53.77%
PACE
====
1:30
1:12
1:25
1:08
1:20
1:04
1:15
1:00
1:15
1:15
1:15
1:15
1:15
1:15
1:15
1:15
1:40
1:20
92
Stroke Categories
Yards
================= =============
Freestyle
4,950 62.26%
IM
3,000 37.74%
Anaerobic Thresh
2,475
31.13%
Type of Work
Yards
================ ==============
Swim
7,050 88.68%
Pull
900 11.32%
YARDS
======
400
2,400
1,800
300
Daily Workout [155] for Thursday, January 19, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM 1 x 400 on :00 Free
REC S FR
12:01 PM 1 x 100 on 1:15 Free } 8x EN1 S FR
1:15
1 x 200 on 2:10 Free }
EN2 S FR
1:05
12:30 PM 1 x 200 on 2:20 Free } 3x EN1 S FR
1:10
1 x 400 on 4:10 Free }
EN2 S FR
1:03
12:51 PM 1 x 300 on :00 Free
EN1 P FR
12:51 PM Finish time. Total: 4,900 yards. Stress Value = 73
Energy Levels
Yards
================ ==============
Warm-up/Recovery
400
8.16%
Hy-Tek's WORKOUT MANAGER licensed to
Page 120 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
4,900 100.00%
Coaching Services,USA Sw. 4
Daily Workout [155] Distance Bud McAllister (con't)
Aerobic Base
1,700 34.69%
Anaerobic Thresh 2,800 57.14%
Type of Work
Yards
================ ==============
Swim
4,600 93.88%
Pull
300
6.12%
YARDS
======
600
2,000
2,400
3,200
400
Daily Workout [156] for Thursday, January 19, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== =================================== === = === ====
12:00 PM
2 x 300 on :00 Free-fr/stroke
REC S FR
12:01 PM 10 x
50 on :45 fly
} 1x
EN1 S FLY 1:30
10 x
50 on :45 back
}
EN1 S BK
1:30
10 x
50 on :45 breast }
EN1 S BR
1:30
10 x
50 on :45 Free
}
EN1 S FR
1:30
12:32 PM
1 x 2400 on :00 Free-chall. notes EN3 S FR
12:33 PM
1 x 800 on 9:20 Free-notes } 1x
EN1 S FR
1:10
1 x 800 on 8:20 Free
}
EN2 S FR
1:03
1 x 800 on 9:20 Free
}
EN1 S FR
1:10
1 x 800 on 8:10 Free
}
EN3 S FR
1:01
1:10 PM
1 x 400 on :00 Free
REC P FR
1:10 PM Finish time. Total: 8,600 yards. Stress Value = 244
challenge 100 free (2400)
start at 120,119,118...go until miss
t.martin
s.o'rourke
t.haney
n.reese
k.feldman
j.maddox
b.morgan
k.rietzel
56
1:00
58
59
57
58
58
1:00
last 800
t.martin
8:01
s.o'rourke 8:06
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 11.63%
Aerobic Base
3,600 41.86%
Anaerobic Thresh
800
9.30%
MaxVO2
3,200 37.21%
Stroke Categories
Yards
================= =============
Freestyle
7,100 82.56%
Backstroke
500
5.81%
Breaststroke
500
5.81%
Butterfly
500
5.81%
Type of Work
Yards
================ ==============
Swim
8,200 95.35%
Pull
400
4.65%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 121 (07/24/1998)
Daily Workout [157] for Friday, January 20, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
500 12:00 PM 1 x 500 on :00 Free
REC S FR
2,700 12:01 PM 1 x 50 on :50 Free } 1x EN1 S FR
1:40
1 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 250 on 2:40 Free }
EN2 S FR
1:04
2 x 50 on :50 Free }
EN1 S FR
1:40
2 x 150 on 1:45 Free }
EN1 S FR
1:10
2 x 250 on 2:40 Free }
EN2 S FR
1:04
3 x 50 on :50 Free }
EN1 S FR
1:40
3 x 150 on 1:45 Free }
EN1 S FR
1:10
3 x 250 on 2:40 Free }
EN2 S FR
1:04
2,000 12:34 PM 1 x 600 on 7:15 Free } 1x EN1 S FR
1:13
1 x 400 on 4:30 Free }
EN1 S FR
1:08
1 x 200 on 2:05 Free }
EN2 S FR
1:03
1 x 400 on 4:30 Free }
EN1 S FR
1:08
1 x 200 on 2:05 Free }
EN2 S FR
1:03
1 x 200 on 2:05 Free }
EN2 S FR
1:03
200 12:58 PM 1 x 200 on :00 Free
REC S FR
12:58 PM Finish time. Total: 5,400 yards. Stress Value = 68
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 12.96%
Aerobic Base
2,600 48.15%
Anaerobic Thresh 2,100 38.89%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 122 (07/24/1998)
Daily Workout [158] for Friday, January 20, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================ === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
400 12:01 PM 1 x 400 on :00 Free/stroke REC S FR
200 12:02 PM 1 x 200 on :00 rev.im
REC S IM
1,800 12:03 PM 3 x 150 on 2:00 Free } 1x
EN1 S FR
1:20
1 x 150 on 1:45 Free }
EN1 S FR
1:10
2 x 150 on 1:55 Free }
EN1 S FR
1:17
2 x 150 on 1:40 Free }
EN1 S FR
1:07
1 x 150 on 1:50 Free }
EN1 S FR
1:13
3 x 150 on 1:35 Free }
EN2 S FR
1:03
2,700 12:26 PM 1 x 200 on 2:30 Free
} 1x EN1 S FR
1:15
1 x 200 on 2:30 im
}
EN1 S IM
1:15
1 x 200 on 2:30 fly
}
EN1 S FLY 1:15
1 x 100 on 1:15 Free
}
EN1 S FR
1:15
1 x 100 on 1:15 im
}
EN1 S IM
1:15
1 x 100 on 1:15 fly
}
EN2 S FLY 1:15
1 x 200 on 2:30 Free
}
EN1 S FR
1:15
1 x 200 on 2:30 im
}
EN1 S IM
1:15
1 x 200 on 2:30 back
}
EN2 S BK
1:15
1 x 100 on 1:15 Free
}
EN1 S FR
1:15
1 x 100 on 1:15 im
}
EN1 S IM
1:15
1 x 100 on 1:15 back
}
EN2 S BK
1:15
1 x 200 on 2:30 Free
}
EN1 S FR
1:15
1 x 200 on 2:30 im
}
EN1 S IM
1:15
1 x 200 on 2:50 breast }
EN2 S BR
1:25
1 x 100 on 1:15 Free
}
EN1 S FR
1:15
1 x 100 on 1:15 im
}
EN1 S IM
1:15
1 x 100 on 1:25 breast }
EN2 S BR
1:25
2,700 1:02 PM 1 x 300 on 3:30 Free } 1x
EN1 S FR
1:10
3 x 300 on 3:10 Free }
EN2 S FR
1:03
1 x 300 on 3:30 Free }
EN1 S FR
1:10
2 x 300 on 3:05 Free }
EN2 S FR
1:02
1 x 300 on 3:30 Free }
EN1 S FR
1:10
1 x 300 on 3:00 Free }
EN3 S FR
1:00
400 1:33 PM 1 x 400 on :00 Free
REC P FR
1:33 PM Finish time. Total: 8,800 yards. Stress Value = 114
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 18.18%
Aerobic Base
4,250 48.30%
Anaerobic Thresh 2,650 30.11%
MaxVO2
300
3.41%
Type of Work
Yards
================ ==============
Swim
8,400 95.45%
Pull
400
4.55%
Stroke Categories
Yards
================= =============
Freestyle
6,800 77.27%
Backstroke
300
3.41%
Breaststroke
300
3.41%
Butterfly
300
3.41%
IM
1,100 12.50%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 123 (07/24/1998)
Daily Workout [159] for Saturday, January 21, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ==================================== === = === ====
1,650 12:00 PM 1 x 1650 on :00 Free@3rd len.stroke REC S FR
2,400 12:01 PM 1 x 100 on 1:20 Free } 1x
EN1 S FR
1:20
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 100 on 1:05 Free }
EN2 S FR
1:05
2 x 100 on 1:20 Free }
EN1 S FR
1:20
2 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:10 Free }
EN1 S FR
1:10
2 x 100 on 1:05 Free }
EN2 S FR
1:05
3 x 100 on 1:20 Free }
EN1 S FR
1:20
3 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:10 Free }
EN1 S FR
1:10
3 x 100 on 1:05 Free }
EN2 S FR
1:05
4,500 12:31 PM 1 x 100 on 1:25 Free } 3x
EN1 S FR
1:25
1 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 300 on 3:15 Free }
EN2 S FR
1:05
1 x 400 on 4:10 Free }
EN2 S FR
1:03
1 x 500 on 5:05 Free }
EN2 S FR
1:01
300 1:21 PM 1 x 300 on :00 Free
REC P FR
1:21 PM Finish time. Total: 8,850 yards. Stress Value = 111
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,950 22.03%
Aerobic Base
2,700 30.51%
Anaerobic Thresh 4,200 47.46%
Stroke Categories
Yards
================= =============
Freestyle
8,850 100.00%
Type of Work
Yards
================ ==============
Swim
8,550 96.61%
Pull
300
3.39%
YARDS
======
900
1,050
1,800
300
200
Daily Workout [160] for Saturday, January 21, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================ === = === ====
12:00 PM
3 x 300 on :00 Free sw/k/drill REC S FR
12:01 PM 21 x 50 on :45 im mix up
EN1 S IM
1:30
12:18 PM
3 x 200 on 2:25 Free } 1x
EN1 S FR
1:13
1 x 200 on 2:25 im
}
EN2 S IM
1:13
2 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:25 im
}
EN2 S IM
1:13
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:25 im
}
EN2 S IM
1:13
12:41 PM
6 x 50 on 3:00 Free-all out
SP3 S FR
6:00
1:00 PM
1 x 200 on :00 Free
REC S FR
1:00 PM Finish time. Total: 4,250 yards. Stress Value = 47
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 124 (07/24/1998)
Daily Workout [160] Distance Bud McAllister (con't)
Energy Levels
Yards Stroke Categories
Yards
================ ============== ================= =============
Warm-up/Recovery 1,100 25.88% Freestyle
2,600 61.18%
Aerobic Base
2,250 52.94% IM
1,650 38.82%
Anaerobic Thresh
600 14.12%
Alactate
300
7.06%
Type of Work
Yards
================ ==============
Swim
4,250 100.00%
YARDS
======
600
1,400
3,000
400
Daily Workout [161] for Monday, January 23, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM 1 x 600 on :00 Free
REC S FR
12:01 PM 1 x 200 on 2:35 Free } 1x EN1 S FR
1:18
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1 x 200 on 2:05 Free }
EN2 S FR
1:03
12:19 PM 2 x 600 on 7:00 Free } 1x EN1 S FR
1:10
1 x 600 on 6:15 Free }
EN2 S FR
1:03
1 x 600 on 7:00 Free }
EN1 S FR
1:10
1 x 600 on 6:10 Free }
EN2 S FR
1:02
12:54 PM 1 x 400 on :00 Free
REC P FR
12:54 PM Finish time. Total: 5,400 yards. Stress Value = 60
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 18.52%
Aerobic Base
2,800 51.85%
Anaerobic Thresh 1,600 29.63%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 92.59%
Pull
400
7.41%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 125 (07/24/1998)
Daily Workout [162] for Monday, January 23, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ======================================= === = ===
1,000 12:00 PM
5 x 200 on
:00 im mix
REC S IM
PACE
====
3,000 12:01 PM
1,500 12:43 PM
4,950 12:59 PM
200 1:54 PM
1:54 PM
1 x
50 on
:45 im mixed-notes
1 x 100 on 1:20 im mixed
1 x 150 on 2:00 im mixed
1 x 200 on 2:40 im mixed
15 x 100 on 1:00 Free-notes
3 x 1650 on 18:00 Free
1 x 200 on
:00 Free
Finish time. Total: 10,650 yards.
} 6x
}
}
}
EN1 S IM
1:30
EN1 S IM
1:20
EN1 S IM
1:20
EN1 S IM
1:20
EN3 S FR
1:00
EN3 S FR
1:05
REC S FR
Stress Value = 417
notes- 1,3,5 50 fr
2,4,6 50 fly
100 br-fr
100 fl-ba
150 ba-br-fr
150 fl-ba-br
200 im
200 im
notes- if they miss send off rest 1-2minutes,cont.until
done
group 1
t.martin
notes-1650
group 2
gr1.#3t.martin
16:38 @18:00
s.o'rourke
gr.2 s.o'rourke 18:38 @19:00
k.rietzel
gr.3 a.mijares
19:02 @19:30
a.mijares
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 11.27%
Aerobic Base
3,000 28.17%
MaxVO2
6,450 60.56%
Stroke Categories
Yards
================= =============
Freestyle
6,650 62.44%
IM
4,000 37.56%
Type of Work
Yards
================ ==============
Swim
10,650 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 126 (07/24/1998)
Daily Workout [163] for Tuesday, January 24, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
2,700 12:01 PM 6 x 150 on 1:55 Free } 1x
EN1 S FR
1:17
3 x 150 on 1:40 Free }
EN2 S FR
1:07
4 x 150 on 1:50 Free }
EN1 S FR
1:13
2 x 150 on 1:35 Free }
EN2 S FR
1:03
2 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 150 on 1:30 Free }
EN2 S FR
1:00
1,800 12:34 PM 1 x 100 on 1:15 Free-notes } 3x EN1 S FR
1:15
1 x 200 on 2:10 Free
}
EN2 S FR
1:05
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
400 12:55 PM 1 x 400 on :00 Free
REC P FR
12:55 PM Finish time. Total: 5,300 yards. Stress Value = 69
notes- add 5sec. to the second group
Energy Levels
Yards
Stroke Categories
Yards
================ ==============
Warm-up/Recovery
800 15.09%
Aerobic Base
2,100 39.62%
Anaerobic Thresh 2,400 45.28%
================= =============
Freestyle
5,300 100.00%
Type of Work
Yards
================ ==============
Swim
4,900 92.45%
Pull
400
7.55%
YARDS
======
800
1,200
4,000
1,800
200
Daily Workout [164] for Tuesday, January 24, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ============================== === = === ====
12:00 PM
2 x 400 on :00 Free/im
REC S FR
12:01 PM
1 x 100 on 1:25 Free
} 4x EN1 S FR
1:25
1 x 100 on 1:25 im
}
EN1 S IM
1:25
1 x 100 on 1:25 rev. im }
EN1 S IM
1:25
12:19 PM
4 x 200 on 2:45 im } 1x
EN1 S IM
1:23
4 x 200 on 2:25 im }
EN2 S IM
1:13
3 x 200 on 2:45 im }
EN1 S IM
1:23
3 x 200 on 2:20 im }
EN2 S IM
1:10
2 x 200 on 2:45 im }
EN1 S IM
1:23
2 x 200 on 2:15 im }
EN2 S IM
1:08
1 x 200 on 2:45 im }
EN1 S IM
1:23
1 x 200 on 2:10 im }
EN2 S IM
1:05
1:11 PM
6 x 100 on 1:40 Free } 1x
SP1 S FR
1:40
12 x 100 on 1:40 Free }
EN1 S FR
1:40
1:42 PM
1 x 200 on :00 Free
REC S FR
1:42 PM Finish time. Total: 8,000 yards. Stress Value = 132
Energy Levels
Yards Stroke Categories
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 127 (07/24/1998)
Daily Workout [164] Distance Bud McAllister (con't)
================ ============== ================= =============
Warm-up/Recovery 1,000 12.50% Freestyle
3,200 40.00%
Aerobic Base
4,400 55.00% IM
4,800 60.00%
Anaerobic Thresh 2,000 25.00%
Lactate Toleranc
600
7.50%
Type of Work
Yards
================ ==============
Swim
8,000 100.00%
YARDS
======
1,000
1,200
2,400
Daily Workout [166] for Wednesday, January 25,
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T
======== ===================================== === =
12:00 PM 1 x 1000 on :00 Free @4th len stroke REC S
12:01 PM 8 x 150 on :00 im-notes
EN1 S
12:02 PM 1 x
50 on :50 Free
} 4x
EN1 S
1995
STK
===
FR
FLY
FR
PACE
====
1:40
1 x 150 on
1 x 100 on
1 x 300 on
2,800 12:32 PM 1 x 100 on
1 x 300 on
1 x 200 on
1 x 400 on
1 x 300 on
1 x 500 on
1 x 400 on
1 x 600 on
1,000 1:04 PM 2 x 200 on
1 x 200 on
1 x 200 on
1 x 200 on
1:18 PM Finish time.
1:45 Free
}
1:15 Free
}
3:15 Free-notes }
1:10 Free } 1x
3:05 Free }
2:20 Free }
4:05 Free }
3:30 Free }
5:05 Free }
4:40 Free }
6:05 Free }
2:45 Free } 1x
2:30 Free }
2:45 Free }
2:30 Free }
Total: 8,400 yards.
EN1 S FR
EN1 S FR
EN2 S FR
EN1 S FR
EN2 S FR
EN1 S FR
EN2 S FR
EN1 S FR
EN2 S FR
EN1 S FR
EN2 S FR
EN1 P FR
EN1 P FR
EN1 P FR
EN1 P FR
Stress Value =
1:10
1:15
1:05
1:10
1:02
1:10
1:01
1:10
1:01
1:10
1:01
1:23
1:15
1:23
1:15
104
notes- 2-free,2-breast,2-back,2-fly 1.75kick,50drill,25sw
2.25kick,50drill,75sw
rest 30 sec.
notes-take off 5sec for each round(3:00 last round),
in addition add 5sec for everything for group two, and
10 sec for everything for group three
group 1
group 2
group 3
t.martin
2:51 k.feldman 2:45 a.mijares 3:05
d.tong
2:53 n.reese
2:58
s.o'rourke 2:51 j.maddox
2:53
b.morgan
2:48 a.iacopeth 2:55
t.haney
2:51
s.chiba
2:59
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 11.90%
Aerobic Base
4,400 52.38%
Hy-Tek's WORKOUT MANAGER licensed to
Page 128 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
7,200 85.71%
Butterfly
1,200 14.29%
Coaching Services,USA Sw. 4
Daily Workout [166] Distance Bud McAllister (con't)
Anaerobic Thresh 3,000 35.71%
Type of Work
Yards
================ ==============
Swim
7,400 88.10%
Pull
1,000 11.90%
YARDS
======
600
1,800
Daily Workout [167] for Thursday, January 26,
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK
======== ================================ === = ===
12:00 PM 2 x 300 on :00 Free--fr/stroke REC S FR
12:01 PM 1 x 200 on 2:30 Free } 1x
EN1 S FR
4 x 100 on 1:15 Free }
EN1 S FR
1 x 200 on 2:30 Free }
EN1 S FR
3 x 100 on 1:10 Free }
EN1 S FR
1995
PACE
====
1:15
1:15
1:15
1:10
1 x 200 on 2:30 Free }
2 x 100 on 1:05 Free }
1 x 200 on 2:30 Free }
1 x 100 on 1:00 Free }
2,400 12:24 PM 3 x 400 on 4:30 Free-notes } 1x
2 x 400 on 4:20 Free
}
1 x 400 on 4:10 Free
}
300 12:52 PM 1 x 300 on :00 Free
12:52 PM Finish time. Total: 5,100 yards.
EN1 S FR
1:15
EN2 S FR
1:05
EN1 S FR
1:15
EN3 S FR
1:00
EN1 S FR
1:08
EN1 S FR
1:05
EN2 S FR
1:03
REC P FR
Stress Value = 53
notes-add 10 sec to group 2
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 17.65%
Aerobic Base
3,500 68.63%
Anaerobic Thresh
600 11.76%
MaxVO2
100
1.96%
Stroke Categories
Yards
================= =============
Freestyle
5,100 100.00%
Type of Work
Yards
================ ==============
Swim
4,800 94.12%
Pull
300
5.88%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 129 (07/24/1998)
Daily Workout [168] for Thursday, January 26, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================== === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
300 12:01 PM 1 x 300 on :00 breast
REC S BR
200 12:02 PM 1 x 200 on :00 back
REC S BK
100 12:03 PM 1 x 100 on :00 fly
REC S FLY
1,800 12:04 PM 3 x 50 on :50 Free } 1x
EN1 S FR
1:40
3 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 150 on 1:40 Free }
EN2 S FR
1:07
2 x 50 on :50 Free }
EN1 S FR
1:40
2 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 150 on 1:35 Free }
EN2 S FR
1:03
1 x 50 on :50 Free }
EN1 S FR
1:40
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 150 on 1:30 Free }
EN2 S FR
1:00
3,150 12:28 PM 1 x 50 on :50 Free
} 3x EN1 S FR
1:40
1 x 100 on 1:15 im
}
EN2 S IM
1:15
1 x 150 on 2:00 Free
}
EN1 S FR
1:20
1 x 200 on 2:30 im
}
EN2 S IM
1:15
1 x 250 on 3:10 Free
}
EN1 S FR
1:16
1 x 300 on 3:45 im-notes }
EN2 S IM
1:15
3,150 1:10 PM 1 x 500 on 5:40 Free } 1x
EN1 S FR
1:08
1 x 550 on 5:40 Free }
EN2 S FR
1:02
1 x 500 on 5:35 Free }
EN1 S FR
1:07
1 x 550 on 5:35 Free }
EN2 S FR
1:01
1 x 500 on 5:30 Free }
EN1 S FR
1:06
1 x 550 on 5:30 Free }
EN2 S FR
1:00
300
1:45 PM 1 x 300 on :00 Free
REC P FR
1:45 PM Finish time. Total: 9,400 yards. Stress Value = 125
notes- last 300 for time
t.martin 3:09
t.haney
3:06
b.morgan 3:11
j.maddox 3:14
n.reese
3:19
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,300 13.83%
Aerobic Base
3,750 39.89%
Anaerobic Thresh 4,350 46.28%
Type of Work
Yards
================ ==============
Swim
9,100 96.81%
Pull
300
3.19%
Stroke Categories
Yards
================= =============
Freestyle
7,000 74.47%
Backstroke
200
2.13%
Breaststroke
300
3.19%
Butterfly
100
1.06%
IM
1,800 19.15%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 130 (07/24/1998)
Daily Workout [169] for Friday, January 27, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
500 12:00 PM 1 x 500 on :00 Free
REC S FR
3,000 12:01 PM 6 x 125 on 1:35 Free-notes } 1x EN1 S FR
1:16
2 x 125 on 1:20 Free
}
EN2 S FR
1:04
4 x 125 on 1:35 Free
}
EN1 S FR
1:16
4 x 125 on 1:20 Free
}
EN2 S FR
1:04
2 x 125 on 1:35 Free
}
EN1 S FR
1:16
6 x 125 on 1:20 Free
}
EN2 S FR
1:04
2,000 12:37 PM 1 x 400 on 4:40 Free
} 2x EN1 S FR
1:10
1 x 200 on 2:05 Free
}
EN2 S FR
1:03
1 x 300 on 3:30 Free
}
EN1 S FR
1:10
1 x 100 on 1:30 Free-notes }
EN3 S FR
1:30
200 1:02 PM 1 x 200 on :00 Free
REC S FR
1:02 PM Finish time. Total: 5,700 yards. Stress Value = 79
notes- add 5sec to the whole set for group 2
notes-100 times
t.martin 53.6,53.4
s.chiba
58.7,57.7
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 12.28%
Aerobic Base
2,900 50.88%
Anaerobic Thresh 1,900 33.33%
MaxVO2
200
3.51%
Type of Work
Yards
Stroke Categories
Yards
================= =============
Freestyle
5,700 100.00%
================ ==============
Swim
5,700 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 131 (07/24/1998)
Daily Workout [170] for Friday, January 27, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ==================================== === = === ====
200 12:00 PM 1 x 200 on :00 Free
REC S FR
400 12:01 PM 1 x 400 on :00 Free/stroke
REC S FR
800 12:02 PM 1 x 800 on :00 rev.im
REC S IM
1,800 12:03 PM 4 x 75 on 1:00 Free } 3x
EN1 S FR
1:20
4 x 75 on :50 Free }
EN1 S FR
1:07
900 12:26 PM 1 x 900 on :00 challenge fly notes EN3 S FLY
900 12:27 PM 1 x 900 on :00 challenge back notes EN3 S BK
700 12:28 PM 1 x 700 on :00 challenge breast not EN3 S BR
3,000 12:29 PM 1 x 500 on 5:50 Free
} 1x
EN1 S FR
1:10
1 x 300 on 3:05 Free-notes }
EN2 S FR
1:02
1 x 400 on 4:40 Free
}
EN1 S FR
1:10
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
1 x 300 on 3:30 Free
}
EN1 S FR
1:10
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
1 x 200 on 2:20 Free
}
EN1 S FR
1:10
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
1 x 100 on 1:10 Free
}
EN1 S FR
1:10
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
200 1:03 PM 1 x 200 on :00 Free
REC S FR
1:03 PM Finish time. Total: 8,900 yards. Stress Value = 213
notes-challenge 50's fly 50,49,48
go until miss
challenge 50's back 50,49,48
"
challenge 50's breast 50,49,48
"
notes-just make intervals on 300's
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 17.98%
Aerobic Base
3,300 37.08%
Anaerobic Thresh 1,500 16.85%
MaxVO2
2,500 28.09%
Stroke Categories
Yards
================= =============
Freestyle
5,600 62.92%
Backstroke
900 10.11%
Breaststroke
700
7.87%
Butterfly
900 10.11%
IM
800
8.99%
Type of Work
Yards
================ ==============
Swim
8,900 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 132 (07/24/1998)
Daily Workout [165] for Saturday, January 28, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================ === = === ====
600 12:00 PM
800 12:01 PM
3,300 12:14 PM
1,500 12:53 PM
1,500
1:13 PM
1,500
1:33 PM
200
1:54 PM
1:54 PM
1 x 600 on :00 Free
REC
8 x 100 on 1:30 Free-notes
EN1
1 x 200 on 2:45 Free } 1x
EN1
4 x 250 on 2:45 Free }
EN2
1 x 200 on 2:45 Free }
EN1
3 x 250 on 2:40 Free }
EN2
1 x 200 on 2:45 Free }
EN1
2 x 250 on 2:35 Free }
EN2
1 x 200 on 2:45 Free }
EN1
1 x 250 on 2:30 Free }
EN2
1 x 100 on 1:10 fly } 1x
EN2
2 x 100 on 1:20 Free }
EN1
3 x 100 on 1:10 fly }
EN1
4 x 100 on 1:20 Free }
EN1
5 x 100 on 1:10 fly }
EN2
1 x 100 on 1:10 back } 1x
EN2
2 x 100 on 1:20 Free }
EN1
3 x 100 on 1:10 back }
EN2
4 x 100 on 1:20 Free }
EN1
5 x 100 on 1:10 back }
EN2
1 x 100 on 1:20 breast } 1x EN2
2 x 100 on 1:20 Free
}
EN1
3 x 100 on 1:20 breast }
EN2
4 x 100 on 1:20 Free
}
EN1
5 x 100 on 1:20 breast }
EN2
1 x 200 on :00 Free
REC
Finish time. Total: 9,400 yards.
S FR
S FR
1:30
S FR
1:23
S FR
1:06
S FR
1:23
S FR
1:04
S FR
1:23
S FR
1:02
S FR
1:23
S FR
1:00
S FLY 1:10
S FR
1:20
S FLY 1:10
S FR
1:20
S FLY 1:10
S BK
1:10
S FR
1:20
S BK
1:10
S FR
1:20
S BK
1:10
S BR
1:20
S FR
1:20
S BR
1:20
S FR
1:20
S BR
1:20
S FR
Stress Value = 135
notes-25catchup,25swim,25swim,25catchup
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800
8.51%
Aerobic Base
3,700 39.36%
Anaerobic Thresh 4,900 52.13%
Stroke Categories
Yards
================= =============
Freestyle
6,700 71.28%
Backstroke
900
9.57%
Breaststroke
900
9.57%
Butterfly
900
9.57%
Type of Work
Yards
================ ==============
Swim
9,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 133 (07/24/1998)
Daily Workout [171] for Saturday, January 28, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================== === = === ====
900 12:00 PM
3 x 300 on :00 Free/im mix
REC S FR
2,000 12:01 PM
1 x 100 on 1:20 Free-notes } 1x
EN1 S FR
1:20
1 x 100 on 1:20 Free
}
EN1 S FR
1:20
1 x 200 on 2:15 Free
}
EN1 S FR
1:08
1 x 100 on 1:20 Free
}
EN1 S FR
1:20
1 x 200 on 2:15 Free
}
EN1 S FR
1:08
1 x 300 on 3:10 Free
}
EN2 S FR
1:03
1 x 100 on 1:20 Free
}
EN1 S FR
1:20
1 x 200 on 2:15 Free
}
EN1 S FR
1:08
600 12:25 PM
600 12:38 PM
400 12:51 PM
12:51 PM
1 x 300 on 3:10 Free
}
EN2 S
1 x 400 on 4:05 Free
}
EN2 S
12 x 50 on 1:00 Free-notes
EN1 S
1 x 25 on :30 Free-ez
} 6x REC S
1 x 25 on :30 Free-build }
EN1 S
1 x 25 on :30 Free-ez
}
REC S
1 x 25 on :30 Free-sprint }
SP1 S
1 x 400 on :00 Free
REC P
Finish time. Total: 4,500 yards. Stress
FR
1:03
FR
1:01
FR
2:00
FR
2:00
FR
2:00
FR
2:00
FR
2:00
FR
Value = 50
notes-group 2 add 5sec to the whole set
notes- 12x50 start at mid-pool sprint turns
ez in middle
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 35.56%
Aerobic Base
1,750 38.89%
Anaerobic Thresh 1,000 22.22%
Lactate Toleranc
150
3.33%
Stroke Categories
Yards
================= =============
Freestyle
4,500 100.00%
Type of Work
Yards
================ ==============
Swim
4,100 91.11%
Pull
400
8.89%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 134 (07/24/1998)
Daily Workout [172] for Monday, January 30, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
2,000 12:01 PM 4 x 100 on 1:15 Free } 1x
EN1 S FR
1:15
1 x 100 on 1:05 Free }
EN2 S FR
1:05
3 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:05 Free }
EN2 S FR
1:05
2 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:05 Free }
EN2 S FR
1:05
1 x 100 on 1:15 Free }
EN1 S FR
1:15
4 x 100 on 1:05 Free }
EN2 S FR
1:05
2,400 12:26 PM 1 x 200 on 2:20 Free
} 1x EN1 S FR
1:10
1 x 600 on 6:20 Free
}
EN2 S FR
1:03
1 x 200 on 2:20 Free
}
EN1 S FR
1:10
1 x 600 on 6:15 Free
}
EN3 S FR
1:03
1 x 200 on 2:20 Free
}
EN1 S FR
1:10
1 x 600 on 6:10 Free-notes }
EN3 S FR
1:02
600 12:53 PM 3 x 100 on 1:30 Free } 1x
EN1 P FR
1:30
2 x 100 on 1:25 Free }
EN1 P FR
1:25
1 x 100 on 1:20 Free }
EN1 P FR
1:20
1:02 PM Finish time. Total: 5,400 yards. Stress Value = 126
notes-#3 600
t.martin 5:55
s.chiba
6:01
Energy Levels
Yards
================ ==============
Warm-up/Recovery
400
7.41%
Aerobic Base
2,200 40.74%
Anaerobic Thresh 1,600 29.63%
MaxVO2
1,200 22.22%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
4,800 88.89%
Pull
600 11.11%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 135 (07/24/1998)
Daily Workout [173] for Monday, January 30, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
800 12:00 PM 1 x 800 on :00 Free
REC S FR
1,800 12:01 PM 1 x 75 on 1:00 fly
} 1x
EN1 S FLY 1:20
1 x 75 on 1:00 back
}
EN1 S BK
1:20
1 x 75 on 1:05 breast }
EN1 S BR
1:27
1 x 75 on 1:00 Free
}
EN1 S FR
1:20
2 x 75 on 1:00 fly
}
EN1 S FLY 1:20
2 x 75 on 1:00 back
}
EN1 S BK
1:20
2 x 75 on 1:05 breast }
EN1 S BR
1:27
2 x 75 on 1:00 Free
}
EN1 S FR
1:20
3 x 75 on 1:00 fly
}
EN1 S FLY 1:20
3 x 75 on 1:00 back
}
EN1 S BK
1:20
3 x 75 on 1:05 breast }
EN1 S BR
1:27
3 x 75 on 1:00 Free
}
EN1 S FR
1:20
3,000 12:27 PM 4 x 400 on 4:40 Free-notes } 1x EN3 S FR
1:10
3 x 300 on 3:30 Free-notes }
EN3 S FR
1:10
2 x 200 on 2:20 Free-notes }
EN3 S FR
1:10
1 x 100 on 1:10 Free-notes }
EN3 S FR
1:10
3,200 1:03 PM 1 x 100 on 1:30 Free-notes } 8x EN1 S FR
1:30
1 x 150 on 1:30 Free
}
EN2 S FR
1:00
1 x 150 on 1:30 Free
}
EN2 S FR
1:00
800 1:40 PM 2 x 100 on 1:30 Free } 2x
EN1 P FR
1:30
2 x 100 on 1:20 Free }
EN1 P FR
1:20
1:52 PM Finish time. Total: 9,600 yards. Stress Value = 262
notes- last one of each for time meet time 1-15-95
t.martin
3:44,2:44,1:48,51=9:07---9:13
s.o'rourke 3:55,2:52,1:56,55=9:39---9:53
s.maddox
4:03,3:00,1:58,1:00=10:01--10:01
s.chiba
4:01,2:58,1:57,56=9:52--10:13
k.feldmen 3:53,2:53,1:55,53=9:35--10:05
n.reese
4:04,3:04,2:03,59=10:10--10:09
group 2
a.mijares 4:13,3:10,2:04,59=10:26--10:28
k.rietzel 4:12,3:06,2:03,59=10:20--10:27
h.paz
4:30,3:22,2:11,1:06=11:09--11:09
group 2 add
add
add
add
20sec to the 400
15sec to the 300
10sec to the 200
5sec to the 100
notes
group 2 add 5sec to the whole set (ez 100,2nd 150faster
group 3 add 10sec to the whole set than 1st 150)
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800
8.33%
Aerobic Base
3,400 35.42%
Anaerobic Thresh 2,400 25.00%
MaxVO2
3,000 31.25%
Hy-Tek's WORKOUT MANAGER licensed to
Page 136 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
8,250 85.94%
Backstroke
450
4.69%
Breaststroke
450
4.69%
Butterfly
450
4.69%
Coaching Services,USA Sw. 4
Daily Workout [173] Distance Bud McAllister (con't)
Type of Work
Yards
================ ==============
Swim
8,800 91.67%
Pull
800
8.33%
YARDS
======
600
2,000
2,700
200
Daily Workout [174] for Tuesday, January 31, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================= === = === ====
12:00 PM 2 x 300 on :00 Free-fr/stroke
REC S FR
12:01 PM 8 x 50 on :50 Free } 1x
EN1 S FR
1:40
6 x 100 on 1:20 Free }
EN1 S FR
1:20
4 x 150 on 1:40 Free }
EN1 S FR
1:07
2 x 200 on 2:05 Free }
EN2 S FR
1:03
12:28 PM 1 x 500 on 5:15 Free-notes } 3x EN2 S FR
1:03
1 x 300 on 3:45 Free
}
EN1 S FR
1:15
1 x 100 on 2:00 Free-sprint }
SP1 S FR
2:00
1:02 PM 1 x 200 on :00 Free
REC S FR
1:02 PM Finish time. Total: 5,500 yards. Stress Value = 87
notes- add 15sec to group 2
100 times
t.martin
55.3,55.1,55.5
s.o'rourke 56.3,56.1,56.0
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 14.55%
Aerobic Base
2,500 45.45%
Anaerobic Thresh 1,900 34.55%
Lactate Toleranc
300
5.45%
Type of Work
Yards
================ ==============
Swim
5,500 100.00%
Stroke Categories
Yards
================= =============
Freestyle
5,500 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 137 (07/24/1998)
Daily Workout [175] for Tuesday, January 31, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ===================================== === = ===
1,000 12:00 PM 5 x 200 on :00 im mixed
REC S IM
1,200 12:01 PM 1 x 50 on 1:05 Free-kick/swim } 8x EN1 S FR
1 x 50 on :55 Free-drill/swim }
EN1 S FR
1 x 50 on :45 Free
}
EN1 S FR
200 12:24 PM 1 x 200 on 2:20 Free
EN1 S FR
800 12:28 PM 2 x 400 on 4:30 Free
EN1 S FR
1,800 12:38 PM 3 x 600 on 6:30 Free
EN2 S FR
3,200 12:59 PM 4 x 800 on 8:20 Free-notes
EN2 S FR
900 1:34 PM 1 x 100 on 1:35 Free } 6x
EN1 P FR
1 x 50 on :35 Free }
EN1 P FR
1:47 PM Finish time. Total: 9,100 yards. Stress Value =
PACE
====
2:10
1:50
1:30
1:10
1:08
1:05
1:03
1:35
1:10
131
notes-800's
t.martin 8:17,8:16,8:15,8:04
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 10.99%
Aerobic Base
3,100 34.07%
Anaerobic Thresh 5,000 54.95%
Stroke Categories
Yards
================= =============
Freestyle
8,100 89.01%
IM
1,000 10.99%
Type of Work
Yards
================ ==============
Swim
8,200 90.11%
Pull
900
9.89%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 138 (07/24/1998)
Daily Workout [176] for Wednesday, February 1, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ===================================== === = ===
600 12:00 PM 1 x 600 on :00 Free
REC S FR
400 12:01 PM 1 x 400 on :00 Free/stroke
REC S FR
200 12:02 PM 1 x 200 on :00 im
REC S IM
1,000 12:03 PM 3 x 50 on :45 fly } 4x
EN1 S FLY
1 x 100 on 1:15 Free }
EN1 S FR
1,000 12:18 PM 3 x 50 on :45 back } 4x
EN1 S BK
1 x 100 on 1:15 Free }
EN1 S FR
1,000 12:33 PM 3 x 50 on :45 breast } 4x
EN1 S FR
1 x 100 on 1:15 Free
}
EN1 S FR
2,100 12:48 PM 3 x 75 on 1:20 Free-ez
} 6x REC S FR
1 x 125 on 1:20 Free-fast notes }
EN3 S FR
2,000 1:21 PM 1 x 100 on 1:10 Free } 1x
EN1 S FR
1 x 100 on 1:10 Free }
EN1 S FR
1 x 200 on 2:10 Free }
EN2 S FR
PACE
====
1:30
1:15
1:30
1:15
1:30
1:15
1:47
1:04
1:10
1:10
1:05
400
1 x 100 on 1:10 Free }
1 x 200 on 2:10 Free }
1 x 300 on 3:10 Free }
1 x 100 on 1:10 Free }
1 x 200 on 2:10 Free }
1 x 300 on 3:10 Free }
1 x 400 on 4:10 Free }
1:44 PM 1 x 400 on :00 Free
1:44 PM Finish time. Total: 8,700 yards.
last 125
t.martin
t.haney
d.tong
j.maddox
n.reese
k.feldman
s.o'rourke
a.mijares
s.chiba
EN1 S FR
EN2 S FR
EN2 S FR
EN1 S FR
EN2 S FR
EN2 S FR
EN2 S FR
REC P FR
Stress Value =
1:10
1:05
1:03
1:10
1:05
1:03
1:03
111
1:04.3
1:02.9
1:05.9
1:09.3
1:10.0
1:07.2
1:07.5
1:13.4
1:07.6
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,950 33.91%
Aerobic Base
3,400 39.08%
Anaerobic Thresh 1,600 18.39%
MaxVO2
750
8.62%
Stroke Categories
Yards
================= =============
Freestyle
7,300 83.91%
Backstroke
600
6.90%
Butterfly
600
6.90%
IM
200
2.30%
Type of Work
Yards
================ ==============
Swim
8,300 95.40%
Pull
400
4.60%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 139 (07/24/1998)
Daily Workout [177] for Thursday, February 2, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
1,900 12:01 PM 6 x 100 on 1:20 Free } 1x EN1 S FR
1:20
3 x 100 on 1:10 Free }
EN1 S FR
1:10
4 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:05 Free }
EN2 S FR
1:05
2 x 100 on 1:10 Free }
EN1 S FR
1:10
2 x 100 on 1:00 Free }
EN2 S FR
1:00
2,700 12:25 PM 1 x 50 on :50 Free } 6x EN1 S FR
1:40
1 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 250 on 2:35 Free }
EN2 S FR
1:02
600 12:57 PM 1 x 600 on :00 Free
REC P FR
12:57 PM Finish time. Total: 5,600 yards. Stress Value = 65
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 17.86%
Stroke Categories
Yards
================= =============
Freestyle
5,600 100.00%
Aerobic Base
Anaerobic Thresh
2,700
1,900
48.21%
33.93%
Type of Work
Yards
================ ==============
Swim
5,000 89.29%
Pull
600 10.71%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
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Daily Workout [178] for Thursday, February 2, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
400 12:00 PM 1 x 400 on :00 Free@4th len stroke REC S FR
300 12:01 PM 1 x 300 on :00 Free@3rd len stroke REC S FR
200 12:02 PM 1 x 200 on :00 Free@2nd len stroke REC S FR
100 12:03 PM 1 x 100 on :00 stroke
REC S IM
1,200 12:04 PM 1 x 100 on 1:25 im
} 8x
EN1 S IM
1:25
1 x 50 on :45 stroke }
EN1 S IM
1:30
3,000 12:23 PM 1 x 250 on 3:05 Free } 4x
EN1 S FR
1:14
1 x 250 on 3:05 im
}
EN2 S IM
1:14
1 x 250 on 3:05 im
}
EN2 S IM
1:14
1,200 1:02 PM 1 x 100 on 1:05 Free } 1x
EN1 S FR
1:05
1 x 100 on 1:00 Free }
EN2 S FR
1:00
2 x 100 on 1:05 Free }
EN1 S FR
1:05
2 x 100 on 1:00 Free }
EN2 S FR
1:00
3 x 100 on 1:05 Free }
EN1 S FR
1:05
3 x 100 on 1:00 Free }
EN2 S FR
1:00
2,000 1:16 PM 8 x 100 on 1:25 Free } 1x
EN1 P FR
1:25
4 x 100 on 1:15 Free }
EN1 P FR
1:15
6 x 100 on 1:20 Free }
EN1 P FR
1:20
2 x 100 on 1:10 Free }
EN1 P FR
1:10
1:43 PM Finish time. Total: 8,400 yards. Stress Value = 100
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 11.90%
Aerobic Base
4,800 57.14%
Anaerobic Thresh 2,600 30.95%
Stroke Categories
Yards
================= =============
Freestyle
5,100 60.71%
IM
3,300 39.29%
Type of Work
Yards
================ ==============
Swim
6,400 76.19%
Pull
2,000 23.81%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 141 (07/24/1998)
Daily Workout [179] for Friday, February 3, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================== === = === ====
600 12:00 PM 2 x 300 on :00 Free fr/stroke REC S FR
1,800 12:01 PM
3 x 150 on 2:00 Free } 1x
EN1 S FR
1:20
1 x 150 on 1:45 Free }
EN1 S FR
1:10
2 x 150 on 1:55 Free }
EN1 S FR
1:17
2 x 150 on 1:40 Free }
EN2 S FR
1:07
1 x 150 on 1:50 Free }
EN1 S FR
1:13
3 x 150 on 1:35 Free }
EN2 S FR
1:03
2,400 12:24 PM 1 x 100 on 1:15 Free } 4x
EN1 S FR
1:15
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1 x 300 on 3:05 Free }
EN2 S FR
1:02
600 12:51 PM 1 x 600 on :00 Free
REC P FR
12:51 PM Finish time. Total: 5,400 yards. Stress Value = 70
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 22.22%
Aerobic Base
1,450 26.85%
Anaerobic Thresh 2,750 50.93%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
4,800 88.89%
Pull
600 11.11%
YARDS
======
1,200
600
1,200
2,400
2,000
Daily Workout [180] for Friday, February 3, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== =================================== === = === ====
12:00 PM
2 x 600 on :00 Free /rev im
REC S FR
12:01 PM 12 x 50 on :50 Free@3rd stroke
EN1 S FR
1:40
12:12 PM
1 x 100 on 1:25 Free
} 6x EN1 S FR
1:25
1 x 100 on 1:25 im or stroke }
EN1 S IM
1:25
12:30 PM
1 x 200 on 2:25 Free
} 4x EN1 S FR
1:13
1 x 200 on 2:25 im or stroke }
EN1 S IM
1:13
1 x 200 on 2:25 im or stroke }
EN1 S IM
1:13
1:00 PM
1 x 400 on 5:00 Free
} 1x
EN1 S FR
1:15
1 x 300 on 3:45 Free
}
EN1 S FR
1:15
1 x 200 on 2:30 Free
}
EN1 S FR
1:15
1 x 100 on 1:15 Free-notes }
EN3 S FR
1:15
1 x 300 on 3:45 Free
}
EN1 S FR
1:15
1 x 200 on 2:30 Free
}
EN1 S FR
1:15
1 x 100 on 1:15 Free-notes }
EN3 S FR
1:15
1 x 200 on 2:30 Free
}
EN1 S FR
1:15
1 x 100 on 1:15 Free-notes }
EN3 S FR
1:15
1 x 100 on 1:15 Free-notes }
EN3 S FR
1:15
1:26 PM
:00 relays
REC S FR
1:26 PM Finish time. Total: 7,400 yards. Stress Value = 82
all 100's fast
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 142 (07/24/1998)
Daily Workout [180] Distance Bud McAllister (con't)
t.martin 54.6,54.7,54.1,53.8
d.tong
54.7,54.6,53.9,53.5
s.chiba
56.4,56.6,56.3,54.3
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 16.22%
Aerobic Base
5,800 78.38%
MaxVO2
400
5.41%
Stroke Categories
Yards
================= =============
Freestyle
5,200 70.27%
IM
2,200 29.73%
Type of Work
Yards
================ ==============
Swim
7,400 100.00%
YARDS
======
1,000
1,050
7,000
400
Daily Workout [181] for Saturday, February
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY
======== ==================================== ===
12:00 PM 1 x 1000 on :00 Free@4th stroke/dr. REC
12:01 PM 1 x
50 on :45 fly
} 3x
EN1
1 x
50 on :45 fly-ba
}
EN1
1 x
50 on :45 back
}
EN1
1 x
50 on :45 back-br
}
EN1
1 x
50 on :45 breast
}
EN1
1 x
50 on :45 breast-fr }
EN1
1 x
50 on :45 Free
}
EN1
12:18 PM 1 x 500 on 5:45 Free } 1x
EN1
4 x 500 on 5:15 Free }
EN2
1 x 500 on 5:45 Free }
EN1
3 x 500 on 5:10 Free }
EN2
1 x 500 on 5:45 Free }
EN1
2 x 500 on 5:05 Free }
EN3
1 x 500 on 5:45 Free }
EN1
1 x 500 on 5:00 Free }
EN3
1:34 PM 1 x 400 on :00 Free
REC
1:34 PM Finish time. Total: 9,450 yards. Stress
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 14.81%
Aerobic Base
3,050 32.28%
Anaerobic Thresh 3,500 37.04%
MaxVO2
1,500 15.87%
4, 1995
T STK PACE
= === ====
S FR
S FLY 1:30
S FLY 1:30
S FR
1:30
S BK
1:30
S BR
1:30
S BR
1:30
S FR
1:30
S FR
1:09
S FR
1:03
S FR
1:09
S FR
1:02
S FR
1:09
S FR
1:01
S FR
1:09
S FR
1:00
P FR
Value = 191
Stroke Categories
Yards
================= =============
Freestyle
8,700 92.06%
Backstroke
150
1.59%
Breaststroke
300
3.17%
Butterfly
300
3.17%
Type of Work
Yards
================ ==============
Swim
9,050 95.77%
Pull
400
4.23%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 143 (07/24/1998)
Daily Workout [182] for Saturday, February 4, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ========================================= === = ===
800 12:00 PM 2 x 400 on :00 Free/rev. im
REC S FR
PACE
====
1,200 12:01 PM
700 12:17 PM
700 12:18 PM
900 12:19 PM
200 12:38 PM
12:38 PM
1 x 50 on :45 Free } 6x
EN1 S FR
1 x 150 on 1:45 Free }
EN1 S FR
1 x 700 on :00 Free-challenge note
EN3 P FR
1 x 700 on :00 Free-challenge note
EN3 K FR
1 x 75 on 1:15 Free dr-sw-dr by 25 } 6x EN1 S FR
1 x 50 on :50 Free-ez
}
REC S FR
1 x 25 on :50 Free-sprint
}
SP1 S FR
1 x 200 on :00 Free
REC S FR
Finish time. Total: 4,500 yards. Stress Value = 113
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,300 28.89%
Aerobic Base
1,650 36.67%
MaxVO2
1,400 31.11%
Lactate Toleranc
150
3.33%
Stroke Categories
Yards
================= =============
Freestyle
4,500 100.00%
Type of Work
Yards
================ ==============
Swim
3,100 68.89%
Kick
700 15.56%
Pull
700 15.56%
YARDS
======
600
1,500
100
400
900
1,600
300
Daily Workout [183] for Monday, February 6, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM 1 x 600 on :00 Free
REC S FR
12:01 PM 5 x 100 on 1:20 Free } 1x EN1 S FR
1:20
4 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:10 Free }
EN1 S FR
1:10
2 x 100 on 1:05 Free }
EN2 S FR
1:05
1 x 100 on 1:00 Free }
EN3 S FR
1:00
12:21 PM 1 x 100 on 1:20 Free
EN1 S FR
1:20
12:24 PM 2 x 200 on 2:15 Free
EN1 S FR
1:08
12:30 PM 3 x 300 on 3:10 Free
EN2 S FR
1:03
12:41 PM 4 x 400 on 4:05 Free
EN2 S FR
1:01
12:59 PM 1 x 300 on :00 Free
REC P FR
12:59 PM Finish time. Total: 5,400 yards. Stress Value = 77
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 16.67%
Aerobic Base
1,700 31.48%
Anaerobic Thresh 2,700 50.00%
MaxVO2
100
1.85%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
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Daily Workout [183] Distance Bud McAllister (con't)
Type of Work
Yards
================ ==============
Swim
5,100 94.44%
Pull
300
5.56%
1:30
1:10
1:40
1:40
3:20
YARDS
======
1,650
1,800
6,500
200
Daily Workout [184] for Monday, February 6, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ===================================== === = === ====
12:00 PM 1 x 1650 on
:00 Free@3rd len stroke REC S FR
12:01 PM 1 x 100 on 1:20 Free
} 2x
EN1 S FR
1:20
1 x 100 on 1:20 im
}
EN1 S IM
1:20
1 x 100 on 1:20 fly
}
EN1 S FLY 1:20
1 x 100 on 1:20 Free
}
EN1 S FR
1:20
1 x 100 on 1:20 im
}
EN1 S IM
1:20
1 x 100 on 1:20 back
}
EN1 S BK
1:20
1 x 100 on 1:20 Free
}
EN1 S FR
1:20
1 x 100 on 1:20 im
}
EN1 S IM
1:20
1 x 100 on 1:30 breast }
EN1 S BR
1:30
12:27 PM 1 x 100 on 1:30 Free
} 1x
EN1 S FR
1:30
1 x 100 on 1:05 Free
}
EN2 S FR
1:05
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
1 x 200 on 2:05 Free
}
EN2 S FR
1:03
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
1 x 400 on 4:05 Free
}
EN3 S FR
1:01
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
1 x 500 on 5:05 Free
}
EN3 S FR
1:01
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
1 x 600 on 6:05 Free
}
EN3 S FR
1:01
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
1 x 700 on 7:05 Free
}
EN3 S FR
1:01
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
1 x 800 on 8:05 Free
}
EN3 S FR
1:01
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
1 x 900 on 9:05 Free
}
EN3 S FR
1:01
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
1 x 1000 on 10:05 Free-notes }
EN3 S FR
1:01
1:39 PM 1 x 200 on
:00 Free-ez
REC S FR
1:39 PM Finish time. Total: 10,150 yards. Stress Value = 334
1000 timed
t.martin 9:41
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,850 18.23%
Aerobic Base
2,800 27.59%
Anaerobic Thresh
600
5.91%
MaxVO2
4,900 48.28%
Stroke Categories
Yards
================= =============
Freestyle
8,950 88.18%
Backstroke
200
1.97%
Breaststroke
200
1.97%
Butterfly
200
1.97%
IM
600
5.91%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 145 (07/24/1998)
Daily Workout [184] Distance Bud McAllister (con't)
Type of Work
Yards
================ ==============
Swim
10,150 100.00%
YARDS
======
500
2,500
1,200
800
Daily Workout [185] for Tuesday, February 7, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== =================================== === = === ====
12:00 PM 1 x 500 on :00 Free
REC S FR
12:01 PM 1 x 125 on 1:40 Free } 1x
EN1 S FR
1:20
1 x 125 on 1:25 Free }
EN1 S FR
1:08
2 x 125 on 1:40 Free }
EN1 S FR
1:20
2 x 125 on 1:25 Free }
EN1 S FR
1:08
3 x 125 on 1:40 Free }
EN1 S FR
1:20
3 x 125 on 1:25 Free }
EN1 S FR
1:08
4 x 125 on 1:40 Free }
EN1 S FR
1:20
4 x 125 on 1:25 Free }
EN1 S FR
1:08
12:33 PM 1 x 75 on 1:20 Free-dr/sw/dr } 8x EN1 S FR
1:47
1 x 50 on :50 Free-ez
}
EN1 S FR
1:40
1 x 25 on :50 Free-sprint
}
SP1 S FR
3:20
12:58 PM 2 x 100 on 1:30 Free } 1x
EN1 P FR
1:30
2 x 100 on 1:20 Free }
EN1 P FR
1:20
2 x 100 on 1:25 Free }
EN1 P FR
1:25
2 x 100 on 1:15 Free }
EN1 P FR
1:15
1:09 PM Finish time. Total: 5,000 yards. Stress Value = 59
Energy Levels
Yards
================ ==============
Warm-up/Recovery
500 10.00%
Aerobic Base
4,300 86.00%
Lactate Toleranc
200
4.00%
Stroke Categories
Yards
================= =============
Freestyle
5,000 100.00%
Type of Work
Yards
================ ==============
Swim
4,200 84.00%
Pull
800 16.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 146 (07/24/1998)
Daily Workout [186] for Tuesday, February 7, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
900 12:00 PM 3 x 300 on :00 Free- fr/ba- rev im REC S FR
1,200 12:01 PM 1 x 100 on 2:00 Free-notes } 4x
EN1 S FR
2:00
1 x 100 on 1:50 Free-notes }
EN1 S FR
1:50
1 x 100 on 1:40 Free-notes }
EN1 S FR
1:40
2,400 12:24 PM 1 x 50 on :50 Free } 4x
EN1 S FR
1:40
1 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 300 on 3:15 Free }
EN2 S FR
1:05
2,400 12:54 PM 1 x 150 on 2:20 Free sw-dr-sw } 8x EN1 S FR
1:33
1 x 100 on 1:30 Free-ez
}
REC S FR
1:30
1 x 50 on 1:00 Free-sprint
}
SP2 S FR
2:00
1,200 1:34 PM 6 x 100 on 1:30 Free } 1x
EN1 P FR
1:30
4 x 100 on 1:25 Free }
EN1 P FR
1:25
2 x 100 on 1:20 Free }
1:52 PM Finish time. Total: 8,100 yards.
notes
1. kick-swim x25
2. drill-swim x25
3. swim (3fly/3ba/3br/3fr)
EN1 P FR
1:20
Stress Value = 112
2:00
1:50
1:40
notes
2-3:10, 3-3:05, 4-3:00
last 300
t.haney
2:46
t.martin
3:00
n.reese
3:04
d.tong
2:57
s.o'rourke 2:53
k.feldman
2:56
s.maddox
3:00
s.chiba
3:00
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,700 20.99%
Aerobic Base
4,800 59.26%
Anaerobic Thresh 1,200 14.81%
Peak Lactate
400
4.94%
Stroke Categories
Yards
================= =============
Freestyle
8,100 100.00%
Type of Work
Yards
================ ==============
Swim
6,900 85.19%
Pull
1,200 14.81%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 147 (07/24/1998)
Daily Workout [187] for Wednesday, February 8, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
800 12:00 PM 1 x 800 on :00 Free
REC S FR
1,500 12:01 PM 1 x 25 on :25 Free notes } 6x EN1 S FR
1:40
1 x 50 on :45 stroke
}
EN1 S IM
1:30
1 x 75 on 1:05 stroke
}
EN1 S IM
1:27
1 x 100 on 1:25 im
}
EN1 S IM
1:25
3,000 12:24 PM 1 x 150 on 1:50 Free } 1x
EN1 S FR
1:13
1 x 150 on 1:35 Free }
EN2 S FR
1:03
2 x 150 on 1:50 Free }
EN1 S FR
1:13
2 x 150 on 1:35 Free }
EN2 S FR
1:03
3 x 150 on 1:50 Free }
EN1 S FR
1:13
3 x 150 on 1:35 Free }
EN2 S FR
1:03
4 x 150 on 1:50 Free }
EN1 S FR
1:13
4 x 150 on 1:35 Free }
EN2 S FR
1:03
3,600 1:00 PM 1 x 100 on 1:15 Free } 3x
EN1 S FR
1:15
1 x 300 on 3:45 im
}
EN1 S IM
1:15
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 600 on 7:30 im
}
EN1 S IM
1:15
100
1:46 PM 1 x 100 on :00 Free
REC S FR
1:46 PM Finish time. Total: 9,000 yards. Stress Value = 96
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 10.00%
Aerobic Base
6,600 73.33%
Anaerobic Thresh 1,500 16.67%
Stroke Categories
Yards
================= =============
Freestyle
4,950 55.00%
IM
4,050 45.00%
Type of Work
Yards
================ ==============
Swim
9,000 100.00%
YARDS
======
600
1,400
3,000
300
Daily Workout [188] for Thursday, February 9, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T
======== ========================================== === =
12:00 PM 2 x 300 on :00 Free fr/stroke
REC S
12:01 PM 1 x 200 on 2:35 Free } 1x
EN1 S
1 x 200 on 2:30 Free }
EN1 S
1 x 200 on 2:25 Free }
EN1 S
1 x 200 on 2:20 Free }
EN1 S
1 x 200 on 2:15 Free }
EN1 S
1 x 200 on 2:10 Free }
EN1 S
1 x 200 on 2:05 Free }
EN2 S
12:19 PM 1 x 200 on 2:40 Free-ez
} 6x REC S
3 x 100 on 1:10 Free(1:10 1:05 1:00) }
EN2 S
12:57 PM 1 x 300 on :00 Free
REC P
12:57 PM Finish time. Total: 5,300 yards. Stress Value =
STK
===
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
52
Energy Levels
Yards Stroke Categories
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 148 (07/24/1998)
Daily Workout [188] Distance Bud McAllister (con't)
================ ============== ================= =============
Warm-up/Recovery 2,100 39.62% Freestyle
5,300 100.00%
Aerobic Base
1,200 22.64%
Anaerobic Thresh 2,000 37.74%
Type of Work
Yards
================ ==============
Swim
5,000 94.34%
Pull
300
5.66%
YARDS
======
200
400
600
800
Daily Workout [189] for Thursday, February 9, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ============================== === = === ====
12:00 PM 1 x 200 on :00 Free
REC S FR
12:01 PM 1 x 400 on :00 Free/stroke
REC S FR
12:02 PM 1 x 600 on :00 rev im k-dr-sw REC S IM
12:03 PM 8 x 100 on 1:30 Free-notes
EN1 S FR
1:30
PACE
====
1:18
1:15
1:13
1:10
1:08
1:05
1:03
1:20
1:10
3,000 12:16 PM
2,500 12:55 PM
900
6 x 500 on 6:15 im notes
EN1 S IM
1:15
5 x 200 on 2:40 Free } 1x
EN1 S FR
1:20
5 x 150 on 2:00 Free }
EN1 S FR
1:20
5 x 100 on 1:20 Free }
EN1 S FR
1:20
5 x 50 on :50 Free }
EN1 S FR
1:40
1:31 PM 1 x 100 on 1:40 Free } 6x
EN1 P FR
1:40
1 x 50 on :40 Free }
EN1 P FR
1:20
1:45 PM Finish time. Total: 8,400 yards. Stress Value = 72
notes-100 set 25 kick,25 swim,25 catchup, 25 swim
notes 1. 50fly, 100back, 150breast, 200free
2. 200fly, 150back, 100breast, 50free
notes 1,3 med
2,4 ez
5 sprint rest 2 min between distance changes
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 14.29%
Aerobic Base
7,200 85.71%
Stroke Categories
Yards
================= =============
Freestyle
4,800 57.14%
IM
3,600 42.86%
Type of Work
Yards
================ ==============
Swim
7,500 89.29%
Pull
900 10.71%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 149 (07/24/1998)
Daily Workout [190] for Friday, February 10, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =========================== === = === ====
400 12:00 PM
1 x 400 on :00 Free
REC S FR
3,000 12:01 PM 15 x 100 on 1:15 Free } 1x EN1 S FR
1:15
10 x 100 on 1:10 Free }
EN1 S FR
1:10
5 x 100 on 1:05 Free }
EN2 S FR
1:05
1,800 12:38 PM
1 x 600 on 6:45 Free } 1x EN1 S FR
1:08
1 x 600 on 6:30 Free }
EN1 S FR
1:05
1 x 600 on 6:15 Free }
EN2 S FR
1:03
200 12:59 PM
1 x 200 on :00 Free
REC S FR
12:59 PM Finish time. Total: 5,400 yards. Stress Value = 59
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 11.11%
Aerobic Base
3,700 68.52%
Anaerobic Thresh 1,100 20.37%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
YARDS
======
800
1,200
3,600
1,800
600
Daily Workout [191] for Friday, February 10, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================= === = === ====
12:00 PM
2 x 400 on :00 Free k-sw dr-sw REC S FR
12:01 PM 12 x 100 on 1:25 Free@3rd rev im EN1 S FR
1:25
12:19 PM
3 x 400 on 4:45 Free
} 1x EN1 S FR
1:11
1 x 400 on 4:10 Free
}
EN2 S FR
1:03
2 x 400 on 4:50 Free
}
EN1 S FR
1:13
1 x 400 on 4:05 Free
}
EN2 S FR
1:01
1 x 400 on 4:45 Free
}
EN1 S FR
1:11
1 x 400 on 4:00 Free-notes }
EN3 S FR
1:00
1:01 PM 24 x 75 on 1:10 Free@3rd fast
EN1 S FR
1:33
1:30 PM
1 x 600 on :00 Free
REC P FR
1:30 PM Finish time. Total: 8,000 yards. Stress Value = 94
notes last 400
t.haney
3:53
t.martin 3:54
k.feldman 3:54
d.tong
3:57
s.chiba
3:55
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 17.50%
Aerobic Base
5,400 67.50%
Anaerobic Thresh
800 10.00%
Hy-Tek's WORKOUT MANAGER licensed to
Page 150 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
8,000 100.00%
Coaching Services,USA Sw. 4
Daily Workout [191] Distance Bud McAllister (con't)
MaxVO2
400
5.00%
Type of Work
Yards
================ ==============
Swim
7,400 92.50%
Pull
600
7.50%
YARDS
======
1,000
1,200
2,700
5,500
Daily Workout [192] for Saturday, February 11,
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T
======== ===================================== === =
12:00 PM
1 x 1000 on :00 Free@4th len stroke REC S
12:01 PM 24 x
50 on :45 im order
EN1 S
12:20 PM
3 x 200 on 2:45 im
} 1x
EN1 S
3 x 250 on 2:45 Free }
EN1 S
2 x 200 on 2:40 im
}
EN1 S
2 x 250 on 2:40 Free }
EN1 S
1 x 200 on 2:35 im
}
EN1 S
1 x 250 on 2:35 Free }
EN2 S
12:54 PM
1 x 100 on 1:10 Free } 1x
EN1 S
1 x 200 on 2:15 Free }
EN1 S
1995
STK
===
FR
IM
IM
FR
IM
IM
IM
FR
FR
FR
PACE
====
1:30
1:23
1:06
1:20
1:04
1:18
1:02
1:10
1:08
200
1 x
1 x
1 x
1 x
1 x
1 x
1 x
1 x
1 x
1 x
1 x
1 x
1 x
1:55 PM
1 x
1:55 PM Finish
200 on
300 on
300 on
300 on
400 on
400 on
400 on
400 on
500 on
500 on
500 on
500 on
500 on
200 on
time.
2:10 Free }
3:20 Free }
3:15 Free }
3:10 Free }
4:25 Free }
4:20 Free }
4:15 Free }
4:10 Free }
5:30 Free }
5:25 Free }
5:20 Free }
5:15 Free }
5:10 Free }
:00 Free
Total: 10,600 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 11.32%
Aerobic Base
7,550 71.23%
Anaerobic Thresh 1,850 17.45%
EN1
EN1
EN1
EN2
EN1
EN1
EN2
EN2
EN1
EN1
EN1
EN1
EN2
REC
Stress
S FR
1:05
S FR
1:07
S FR
1:05
S FR
1:03
S FR
1:06
S FR
1:05
S FR
1:04
S FR
1:03
S FR
1:06
S FR
1:05
S FR
1:04
S FR
1:03
S FR
1:02
S FR
Value = 113
Stroke Categories
Yards
================= =============
Freestyle
7,700 72.64%
IM
2,900 27.36%
Type of Work
Yards
================ ==============
Swim
10,600 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 151 (07/24/1998)
Daily Workout [193] for Monday, February 13, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
500 12:01 PM 5 x 100 on 1:15 Free
EN1 S FR
1:15
200 12:09 PM 1 x 200 on 2:15 Free
EN1 S FR
1:08
400 12:13 PM 4 x 100 on 1:15 Free
EN1 S FR
1:15
200 12:19 PM 1 x 200 on 2:15 Free
EN1 S FR
1:08
300 12:23 PM 3 x 100 on 1:15 Free
EN1 S FR
1:15
200 12:28 PM 1 x 200 on 2:15 Free
EN1 S FR
1:08
200 12:32 PM 2 x 100 on 1:15 Free
EN2 S FR
1:15
200 12:36 PM 1 x 200 on 2:15 Free
EN1 S FR
1:08
100 12:40 PM 1 x 100 on 1:15 Free
EN1 S FR
1:15
200 12:43 PM 1 x 200 on 2:15 Free
EN1 S FR
1:08
2,400 12:47 PM 3 x 400 on 4:45 Free } 1x EN1 S FR
1:11
2 x 400 on 4:30 Free }
EN1 S FR
1:08
1 x 400 on 4:15 Free }
EN2 S FR
1:04
100 1:16 PM 1 x 100 on :00 Free
REC S FR
1:16 PM Finish time. Total: 5,400 yards. Stress Value = 55
Energy Levels
Yards
================ ==============
Warm-up/Recovery
500
9.26%
Aerobic Base
4,300 79.63%
Anaerobic Thresh
600 11.11%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 152 (07/24/1998)
Daily Workout [194] for Monday, February 13, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ======================================== === = === ====
400 12:00 PM
1 x 400 on :00 Free@4th len stroke
REC S FR
300 12:01 PM
1 x 300 on :00 Free@3rd len stroke
REC S FR
200 12:02 PM
1 x 200 on :00 Free@2nd len stroke
REC S FR
100 12:03 PM
1 x 100 on :00 stroke
REC S IM
200 12:04 PM
1 x 200 on :00 breast drills
REC D BR
1,500 12:05 PM
4 x 100 on 1:30 Free } 1x
EN1 S FR
1:30
1 x 125 on 1:30 Free }
EN1 S FR
1:12
3 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 125 on 1:25 Free }
EN1 S FR
1:08
2 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 125 on 1:20 Free }
EN2 S FR
1:04
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 125 on 1:15 Free }
EN2 S FR
1:00
2,400 12:26 PM 12 x 200 on 2:40 im notes
EN1 S IM
1:20
3,600 12:59 PM
1 x 500 on 5:30 Free
} 4x EN1 S FR
1:06
1 x 300 on 3:45 Free
}
EN1 S FR
1:15
1 x 100 on 2:00 Free-sprint notes }
SP1 S FR
2:00
200 1:45 PM
1 x 200 on :00 Free
REC S FR
1:45 PM Finish time. Total: 8,900 yards. Stress Value = 106
notes- 1-6 75fly, 25back, 75breast, 25free
7-12 25fly, 75back, 25breast, 75free
fast on all "25s" medium on "75s"
notes- 100 sprints
t.martin 54.1, 53.8, 54.1, 53.0
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 15.73%
Aerobic Base
6,850 76.97%
Anaerobic Thresh
250
2.81%
Lactate Toleranc
400
4.49%
Stroke Categories
Yards
================= =============
Freestyle
6,200 69.66%
Breaststroke
200
2.25%
IM
2,500 28.09%
Type of Work
Yards
================ ==============
Swim
8,700 97.75%
Drill
200
2.25%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 153 (07/24/1998)
YARDS
======
800
1,800
2,400
300
Daily Workout [195] for Tuesday, February 14, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM 1 x 800 on :00 Free
REC S FR
12:01 PM 3 x 150 on 2:00 Free } 1x EN1 S FR
1:20
3 x 150 on 1:40 Free }
EN2 S FR
1:07
3 x 150 on 2:00 Free }
EN1 S FR
1:20
3 x 150 on 1:35 Free }
EN2 S FR
1:03
12:24 PM 1 x 100 on 1:25 Free } 4x EN1 S FR
1:25
1 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 300 on 3:05 Free }
EN2 S FR
1:02
12:52 PM 1 x 300 on :00 Free
REC P FR
12:52 PM Finish time. Total: 5,300 yards. Stress Value = 63
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 20.75%
Aerobic Base
2,100 39.62%
Anaerobic Thresh 2,100 39.62%
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 94.34%
Pull
300
5.66%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 154 (07/24/1998)
Daily Workout [196] for Tuesday, February 14, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ======================================= === = ===
1,000 12:00 PM 2 x 500 on :00 Free/rev im
REC S FR
1,200 12:01 PM 1 x 150 on 2:45 Free 50k,50dr,50s } 4x EN1 S IM
1 x 100 on 1:45 Free 50dr,50sw
}
EN1 S IM
1 x 50 on :45 Free-swim
}
EN1 S IM
2,400 12:23 PM 1 x 100 on 1:20 Free } 1x
EN1 S FR
1 x 100 on 1:15 Free }
EN1 S FR
1 x 100 on 1:10 Free }
EN1 S FR
1 x 100 on 1:05 Free }
EN2 S FR
2 x 100 on 1:20 Free }
EN1 S FR
2 x 100 on 1:15 Free }
EN1 S FR
2 x 100 on 1:10 Free }
EN1 S FR
2 x 100 on 1:05 Free }
EN2 S FR
3 x 100 on 1:20 Free }
EN1 S FR
3 x 100 on 1:15 Free }
EN1 S FR
3 x 100 on 1:10 Free }
EN1 S FR
3 x 100 on 1:05 Free }
EN2 S FR
3,600 12:53 PM 1 x 200 on 2:30 Free
} 3x
EN1 S FR
1 x 400 on 4:20 Free
}
EN2 S FR
1 x 600 on 6:10 Free-notes }
EN2 S FR
800 1:33 PM 2 x 100 on 1:35 Free } 1x
EN1 P FR
2 x 100 on 1:25 Free }
EN1 P FR
PACE
====
1:50
1:45
1:30
1:20
1:15
1:10
1:05
1:20
1:15
1:10
1:05
1:20
1:15
1:10
1:05
1:15
1:05
1:02
1:35
1:25
2 x 100 on 1:30 Free }
2 x 100 on 1:20 Free }
1:45 PM Finish time. Total: 9,000 yards.
EN1 P FR
1:30
EN1 P FR
1:20
Stress Value = 116
notes- last 600
t.martin
5:53
s.o'rourke 6:05
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 11.11%
Aerobic Base
4,400 48.89%
Anaerobic Thresh 3,600 40.00%
Stroke Categories
Yards
================= =============
Freestyle
7,800 86.67%
IM
1,200 13.33%
Type of Work
Yards
================ ==============
Swim
8,200 91.11%
Pull
800
8.89%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 155 (07/24/1998)
Daily Workout [197] for Wednesday, February 15, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ======================================== === = ===
600 12:00 PM 1 x 600 on :00 Free
REC S FR
450 12:01 PM 6 x 75 on 1:20 Free-notes
EN1 S FR
450 12:10 PM 6 x 75 on 1:10 Free-notes
EN1 S FR
3,000 12:18 PM 5 x 200 on 2:20 Free } 1x
EN1 S FR
4 x 200 on 2:15 Free }
EN1 S FR
3 x 200 on 2:10 Free }
EN2 S FR
2 x 200 on 2:05 Free }
EN2 S FR
1 x 200 on 2:00 Free }
EN2 S FR
400 12:53 PM 8 x 50 on 1:00 Free choice notes
EN1 S FR
1,500 1:02 PM 5 x 100 on 1:10 Free
} 1x
EN1 S FR
4 x 100 on 1:30 Free-ez
}
REC S FR
3 x 100 on 1:05 Free
}
EN2 S FR
2 x 100 on 1:30 Free-ez
}
EN1 S FR
1 x 100 on :00 Free-sprint }
SP1 S FR
960 1:22 PM 1 x 20 on :00 sprint k under h2o } 6x SP1 S FR
1 x 60 on :00 Free-ez
}
REC S FR
1 x 20 on :00 Free-sprint swim
}
SP1 S FR
1 x 60 on :00 Free-ez
}
REC S FR
100 1:23 PM 1 x 100 on :00 Free
REC S FR
1:23 PM Finish time. Total: 7,460 yards. Stress Value = 95
notes 1:2075- 25 catchup, 25 kick, 25 catchup
notes 1:1075- 25 swim, 25 catchup, 25 swim
notes 8x50 start mid-pool, sprint turns, ez in middle
notes- sprint ez set (the pool was separated into 20yd
sections)
rest 30sec after each round
PACE
====
1:47
1:33
1:10
1:08
1:05
1:03
1:00
2:00
1:10
1:30
1:05
1:30
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,820 24.40%
Aerobic Base
3,800 50.94%
Anaerobic Thresh 1,500 20.11%
Lactate Toleranc
340
4.56%
Stroke Categories
Yards
================= =============
Freestyle
7,460 100.00%
Type of Work
Yards
================ ==============
Swim
7,460 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 156 (07/24/1998)
Daily Workout [198] for Thursday, February 16, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================== === = === ====
600 12:00 PM 2 x 300 on :00 Free fr-stroke REC S FR
1,800 12:01 PM 1 x 50 on :50 Free } 1x
EN1 S FR
1:40
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 150 on 1:40 Free }
EN1 S FR
1:07
2 x 50 on :50 Free }
EN1 S FR
1:40
2 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 150 on 1:40 Free }
EN1 S FR
1:07
3 x 50 on :50 Free }
EN1 S FR
1:40
3 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 150 on 1:40 Free }
EN1 S FR
1:07
2,000 12:25 PM 1 x 600 on 6:45 Free } 1x
EN1 S FR
1:08
1 x 400 on 4:20 Free }
EN1 S FR
1:05
1 x 200 on 2:05 Free }
EN2 S FR
1:03
1 x 400 on 4:20 Free }
EN1 S FR
1:05
1 x 200 on 2:05 Free }
EN2 S FR
1:03
1 x 200 on 2:05 Free }
EN2 S FR
1:03
200 12:48 PM 8 x 25 on :45 Free ez-sprint SP1 S FR
3:00
600 12:55 PM 3 x 100 on 1:30 Free } 1x
EN1 P FR
1:30
2 x 100 on 1:25 Free }
EN1 P FR
1:25
1 x 100 on 1:20 Free }
EN1 P FR
1:20
1:04 PM Finish time. Total: 5,200 yards. Stress Value = 66
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 11.54%
Aerobic Base
3,800 73.08%
Anaerobic Thresh
600 11.54%
Lactate Toleranc
200
3.85%
Type of Work
Yards
================ ==============
Swim
4,600 88.46%
Pull
600 11.54%
Stroke Categories
Yards
================= =============
Freestyle
5,200 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 157 (07/24/1998)
Daily Workout [199] for Thursday, February 16, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ====================================== === = === ====
1,000 12:00 PM 5 x 200 on :00 mix im
REC S IM
600 12:01 PM 1 x 50 on 1:10 Free kick-swim } 4x
EN1 S FR
2:20
1 x 50 on 1:00 Free drill-swim }
EN1 S FR
2:00
1 x 50 on :50 Free
}
EN1 S FR
1:40
2,200 12:14 PM 1 x 400 on 5:00 Free-notes } 1x
EN1 S FR
1:15
1 x 300 on 3:15 Free
}
EN2 S FR
1:05
1 x 300 on 3:45 Free
}
EN1 S FR
1:15
1 x 300 on 3:10 Free
}
EN2 S FR
1:03
1 x 200 on 2:30 Free
}
EN1 S FR
1:15
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
1 x 100 on 1:15 Free
}
EN1 S FR
1:15
1 x 300 on 3:00 Free
}
EN3 S FR
1:00
3,000 12:40 PM 1 x 50 on :50 Free
} 6x EN1 S FR
1:40
1 x 150 on 1:45 2 of each stroke }
EN1 S IM
1:10
1 x 100 on 1:20 Free
}
EN1 S FR
1:20
1 x 200 on 2:30 im
}
EN1 S IM
1:15
2,000 1:20 PM 1 x 100 on 1:20 Free } 1x
EN1 P FR
1:20
1 x 100 on 1:10 Free }
EN1 P FR
1:10
2 x 100 on 1:20 Free }
EN1 P FR
1:20
2 x 100 on 1:10 Free }
EN1 P FR
1:10
3 x 100 on 1:20 Free }
EN1 P FR
1:20
3 x 100 on 1:10 Free }
EN1 P FR
1:10
4 x 100 on 1:20 Free }
EN1 P FR
1:20
4 x 100 on 1:10 Free }
EN1 P FR
1:10
200 1:46 PM 1 x 200 on :00 Free
REC S FR
1:46 PM Finish time. Total: 9,000 yards. Stress Value = 102
notes 12x50 1 round of each stroke
notes group 2 400
300
300
300
200
300
100
300
5:20
3:30
4:00
3:25
2:40
3:20
1:20
3:15
group 1 last
t.martin
t.haney
b.morgan
s.o'rourke
k.feldman
a.iacopetti
d.tong
j.maddox
e.larson
s.chiba
n.reese
group 2
k. rietzel
d.burch
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 13.33%
Aerobic Base
6,600 73.33%
300
2:44
2:44
2:52
2:52
2:55
2:59
2:54
2:59
2:53
2:59
3:01
3:09
3:06
Stroke Categories
Yards
================= =============
Freestyle
5,900 65.56%
IM
3,100 34.44%
Anaerobic Thresh
900 10.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 158 (07/24/1998)
Daily Workout [199] Distance Bud McAllister (con't)
MaxVO2
300
3.33%
Type of Work
Yards
================ ==============
Swim
7,000 77.78%
Pull
2,000 22.22%
YARDS
======
500
1,800
2,800
200
Daily Workout [200] for Friday, February 17, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ====================================== === = === ====
12:00 PM 1 x 500 on :00 Free
REC S FR
12:01 PM 6 x 100 on 1:25 Free } 1x
EN1 S FR
1:25
2 x 100 on 1:15 Free }
EN1 S FR
1:15
4 x 100 on 1:20 Free }
EN1 S FR
1:20
2 x 100 on 1:10 Free }
EN1 S FR
1:10
2 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:05 Free }
EN2 S FR
1:05
12:26 PM 1 x 600 on 7:00 Free
} 1x EN1 S FR
1:10
1 x 400 on 4:10 Free
}
EN2 S FR
1:03
1 x 500 on 5:50 Free
}
EN1 S FR
1:10
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
1 x 400 on 4:40 Free
}
EN1 S FR
1:10
1 x 200 on 2:00 Free
}
EN3 S FR
1:00
1 x 300 on 3:30 Free
}
EN1 S FR
1:10
1 x 100 on :00 Free-timed notes }
SP1 S FR
12:58 PM 1 x 200 on :00 Free
REC S FR
12:58 PM Finish time. Total: 5,300 yards. Stress Value = 72
notes 100 timed
t.martin 54.1
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 13.21%
Aerobic Base
3,400 64.15%
Anaerobic Thresh
900 16.98%
MaxVO2
200
3.77%
Lactate Toleranc
100
1.89%
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Type of Work
Yards
================ ==============
Swim
5,300 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 159 (07/24/1998)
Daily Workout [201] for Friday, February 17, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
======
900
900
2,000
TIME
========
12:00 PM
12:01 PM
12:16 PM
2,400 12:39 PM
1,200 1:16 PM
800
1:44 PM
1:55 PM
SET DESCRIPTION
EGY
========================================== ===
3 x 300 on :00 mixed im
REC
12 x 75 on 1:10 im or stroke
EN1
1 x 400 on 4:40 Free } 1x
EN1
1 x 400 on 4:30 Free }
EN1
1 x 400 on 4:20 Free }
EN2
1 x 400 on 4:10 Free }
EN2
1 x 400 on 4:00 Free }
EN3
24 x 100 on 1:30 Free@4th sprint note
EN1
1 x 75 on 1:20 Free 25dr-25sw-25dr } 8x EN1
1 x 50 on 1:00 Free 25kick-25swim }
EN1
1 x 25 on 1:00 Free sprint
}
SP1
2 x 100 on 1:25 Free } 2x
EN1
2 x 100 on 1:15 Free }
EN1
Finish time. Total: 8,200 yards. Stress Value
T
=
S
S
S
S
S
S
S
S
S
S
S
P
P
=
STK
===
IM
IM
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
115
notes last 100
s.chiba
51.9
d.tong
50.1
a.iacoppetti 52.1
s.o'rourke
55.4
t.martin
50.7
j.maddox
54.5
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 10.98%
Aerobic Base
5,900 71.95%
Anaerobic Thresh
800
9.76%
MaxVO2
400
4.88%
Lactate Toleranc
200
2.44%
Stroke Categories
Yards
================= =============
Freestyle
6,400 78.05%
IM
1,800 21.95%
Type of Work
Yards
================ ==============
Swim
7,400 90.24%
Pull
800
9.76%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 160 (07/24/1998)
Daily Workout [202] for Saturday, February 18, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ===================================== === = ===
1,650 12:00 PM 1 x 1650 on :00 Free@3rd len stroke REC S FR
900 12:01 PM 6 x
50 on :50 Free
} 1x
EN1 S FR
2 x
50 on :50 stroke }
EN1 S IM
4 x
50 on :45 Free
}
EN1 S FR
2 x
50 on :45 stroke }
EN1 S IM
2 x
50 on :40 Free
}
EN1 S FR
2 x
50 on :40 stroke }
EN1 S FR
2,000 12:16 PM 1 x 2000 on :00 Free challenge notes EN3 S FR
5,400 12:17 PM 3 x 600 on 7:00 Free } 1x
EN1 S FR
1 x 600 on 6:10 Free }
EN3 S FR
2 x 600 on 7:00 Free }
EN1 S FR
PACE
====
1:40
1:40
1:30
1:30
1:20
1:20
1:10
1:02
1:10
PACE
====
1:33
1:10
1:08
1:05
1:03
1:00
1:30
1:47
2:00
4:00
1:25
1:15
200
1 x 600 on 6:05 Free }
1 x 600 on 7:00 Free }
1 x 600 on 6:00 Free }
1:19 PM 1 x 200 on :00 free
1:19 PM Finish time. Total: 10,150 yards.
EN3
EN1
EN3
REC
Stress
S FR
1:01
S FR
1:10
S FR
1:00
S FR
Value = 273
notes- challenge 100's free start at 1:20,1:19,1:18
go until miss
t.haney
57
t.martin
57
k.feldman
58
s.o'rourke 58
b.morgan
1:04
e.larson
1:04
j.maddox
59
s.chiba
1:02
n.reese
1:02
d.tong
1:02
a.iacopetti 1:00
k.rietzel
1:03
d.durch
1:03
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,850 18.23%
Aerobic Base
4,500 44.33%
MaxVO2
3,800 37.44%
Stroke Categories
Yards
================= =============
Freestyle
9,950 98.03%
IM
200
1.97%
Type of Work
Yards
================ ==============
Swim
10,150 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 161 (07/24/1998)
Daily Workout [203] for Saturday, February 18, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
400 12:00 PM
1 x 400 on :00 Free
REC S FR
300 12:01 PM
1 x 300 on :00 breast
REC S BR
200 12:02 PM
1 x 200 on :00 back
REC S BK
100 12:03 PM
1 x 100 on :00 fly
REC S FLY
1,900 12:04 PM
1 x 100 on 1:40 Free } 1x
EN1 S FR
1:40
1 x 150 on 1:40 Free }
EN2 S FR
1:07
1 x 100 on 1:40 Free }
EN1 S FR
1:40
2 x 150 on 1:40 Free }
EN2 S FR
1:07
1 x 100 on 1:40 Free }
EN1 S FR
1:40
3 x 150 on 1:40 Free }
EN2 S FR
1:07
1 x 100 on 1:40 Free }
EN1 S FR
1:40
4 x 150 on 1:40 Free }
EN2 S FR
1:07
1,200 12:29 PM 24 x 50 on :50 Free@4th sprint EN1 S FR
1:40
400 12:50 PM
1 x 400 on :00 Free
REC P FR
12:50 PM Finish time. Total: 4,500 yards. Stress Value = 46
Energy Levels
Yards
Stroke Categories
Yards
================ ==============
Warm-up/Recovery 1,400 31.11%
Aerobic Base
1,600 35.56%
Anaerobic Thresh 1,500 33.33%
================= =============
Freestyle
3,900 86.67%
Backstroke
200
4.44%
Breaststroke
300
6.67%
Butterfly
100
2.22%
Type of Work
Yards
================ ==============
Swim
4,100 91.11%
Pull
400
8.89%
YARDS
======
600
1,200
2,400
400
Daily Workout [204] for Monday, February 20, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================= === = === ====
12:00 PM 1 x 600 on :00 Free
REC S FR
12:01 PM 3 x 100 on 1:20 Free } 1x
EN1 S FR
1:20
3 x 100 on 1:10 Free }
EN1 S FR
1:10
2 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:05 Free }
EN2 S FR
1:05
1 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 100 on 1:00 Free }
EN3 S FR
1:00
12:17 PM 1 x 300 on 3:50 Free-ez
} 4x EN1 S FR
1:17
1 x 150 on 1:50 Free-med
}
EN1 S FR
1:13
1 x 100 on 1:30 Free-ez
}
EN1 S FR
1:30
1 x 50 on 1:00 Free-sprint }
SP1 S FR
2:00
12:51 PM 1 x 400 on :00 Free
REC P FR
12:51 PM Finish time. Total: 4,600 yards. Stress Value = 57
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 21.74%
Hy-Tek's WORKOUT MANAGER licensed to
Page 162 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
4,600 100.00%
Coaching Services,USA Sw. 4
Daily Workout [204] Distance Bud McAllister (con't)
Aerobic Base
3,100 67.39%
Anaerobic Thresh
200
4.35%
MaxVO2
100
2.17%
Lactate Toleranc
200
4.35%
Type of Work
Yards
================ ==============
Swim
4,200 91.30%
Pull
400
8.70%
YARDS
======
1,200
2,700
Daily Workout [205] for Monday, February 20,
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY
======== ====================================== ===
12:00 PM 2 x 600 on :00 Free / rev. im
REC
12:01 PM 3 x
50 on :50 Free
} 1x EN1
3 x 150 on 1:50 Free
}
EN1
3 x 250 on 2:45 Free
}
EN2
1995
T
=
S
S
S
S
STK
===
FR
FR
FR
FR
PACE
====
1:40
1:13
1:06
1,000 12:35 PM
1,000 12:50 PM
1,000
1:05 PM
1,650
100
1:20 PM
1:21 PM
1:21 PM
2 x
50 on
2 x 150 on
2 x 250 on
1 x
50 on
1 x 150 on
1 x 250 on
3 x
50 on
1 x 100 on
3 x
50 on
1 x 100 on
3 x
50 on
1 x 100 on
1 x 1650 on
1 x 100 on
Finish time.
:50 Free
}
EN1 S FR
1:40
1:50 Free
}
EN1 S FR
1:13
2:40 Free
}
EN2 S FR
1:04
:50 Free
}
EN1 S FR
1:40
1:50 Free
}
EN1 S FR
1:13
2:35 Free-fast notes }
EN3 S FR
1:02
:45 fly } 4x
EN1 S FLY 1:30
1:15 Free }
EN1 S FR
1:15
:45 back } 4x
EN1 S BK
1:30
1:15 Free }
EN1 S FR
1:15
:45 breast } 4x
EN1 S BR
1:30
1:15 Free
}
EN1 S FR
1:15
:00 Free@3rd len stroke
EN1 S FR
:00 Free
REC S FR
Total: 8,650 yards. Stress Value = 99
notes- last 250
t.haney
2:14.0
t.martin
2:15.9
b.morgan
2:15.9
d.tong
2:25.9
s.o'rourke
2:20.4
k.feldman
2:23.3
e.larson
2:23.6
j.maddox
2:25.1
s.chiba
2:25.4
n.reese
2:31.2
a.iacopetti 2:29.6
d.burch
2:30.7
k,rietzel
2:32.2
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,300 15.03%
Hy-Tek's WORKOUT MANAGER licensed to
Page 163 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
6,850 79.19%
Coaching Services,USA Sw. 4
Daily Workout [205] Distance Bud McAllister (con't)
Aerobic Base
5,850 67.63% Backstroke
Anaerobic Thresh 1,250 14.45% Breaststroke
MaxVO2
250
2.89% Butterfly
600
600
600
6.94%
6.94%
6.94%
Type of Work
Yards
================ ==============
Swim
8,650 100.00%
YARDS
======
500
1,400
Daily Workout [206] for Tuesday, February 21, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM 1 x 500 on :00 Free
REC S FR
12:01 PM 1 x 200 on 2:35 Free } 1x EN1 S FR
1:18
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 200 on 2:15 Free }
EN1 S
1 x 200 on 2:10 Free }
EN2 S
1 x 200 on 2:05 Free }
EN2 S
1,500 12:19 PM 3 x 300 on 3:30 Free } 1x EN1 S
2 x 300 on 3:10 Free }
EN2 S
12:36 PM Finish time. Total: 3,400 yards.
FR
1:08
FR
1:05
FR
1:03
FR
1:10
FR
1:03
Stress Value = 39
notes-the workout was stopped early due to lightning
Energy Levels
Yards
================ ==============
Warm-up/Recovery
500 14.71%
Aerobic Base
1,900 55.88%
Anaerobic Thresh 1,000 29.41%
Stroke Categories
Yards
================= =============
Freestyle
3,400 100.00%
Type of Work
Yards
================ ==============
Swim
3,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 164 (07/24/1998)
Daily Workout [207] for Tuesday, February 21, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ======================================== === = === ====
1,000 12:00 PM 1 x 1000 on :00 Free@4th len stroke
REC S FR
3,000 12:01 PM 2 x 150 on 1:55 Free } 1x
EN1 S FR
1:17
6 x 150 on 1:40 Free }
EN2 S FR
1:07
4 x 150 on 1:50 Free }
EN1 S FR
1:13
8 x 150 on 1:35 Free }
EN2 S FR
1:03
3,000 12:36 PM 1 x 250 on 3:10 Free
} 4x
EN1 S FR
1:16
1 x 250 on 3:10 im notes }
EN1 S IM
1:16
1 x 250 on 3:10 im notes }
EN1 S FR
1:16
1,050 1:15 PM 1 x
50 on 1:00 Free-ez
} 6x EN1 S FR
2:00
1 x
50 on 1:00 Free build
}
EN1 S FR
2:00
1 x
75 on 1:00 Free-sprint notes }
SP1 S FR
1:20
400 1:34 PM 1 x 400 on :00 Free
REC P FR
1:34 PM Finish time. Total: 8,450 yards. Stress Value = 123
notes- last
d.tong
s.chiba
a.iacopetti
j.maddox
s.o'rourke
75
35.9
38.2
37.8
38.6
38.6
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 16.57%
Aerobic Base
4,500 53.25%
Anaerobic Thresh 2,100 24.85%
Lactate Toleranc
450
5.33%
Type of Work
Yards
================ ==============
Stroke Categories
Yards
================= =============
Freestyle
7,450 88.17%
IM
1,000 11.83%
Swim
Pull
8,050
400
95.27%
4.73%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 165 (07/24/1998)
Daily Workout [208] for Wednesday, February 22, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================== === = === ====
900 12:00 PM 3 x 300 on :00 Free sw k/sw dr/sw REC S FR
900 12:01 PM 6 x 50 on :50 Free } 1x
EN1 S FR
1:40
3 x 50 on :40 Free }
EN1 S FR
1:20
4 x 50 on :45 Free }
EN1 S FR
1:30
2 x 50 on :35 Free }
EN1 S FR
1:10
2 x 50 on :40 Free }
EN1 S FR
1:20
1 x 50 on :30 Free }
EN2 S FR
1:00
1,200 12:15 PM 1 x 100 on 1:05 Free } 1x
EN2 S FR
1:05
1 x 100 on 1:00 Free }
EN3 S FR
1:00
2 x 100 on 1:05 Free }
EN2 S FR
1:05
2 x 100 on 1:00 Free }
EN3 S FR
1:00
3 x 100 on 1:05 Free }
EN2 S FR
1:05
3 x 100 on 1:00 Free }
EN3 S FR
1:00
4,800 12:29 PM 2 x 800 on 9:00 Free
} 1x
EN1 S FR
1:08
1 x 800 on 8:00 Free-notes }
EN3 S FR
1:00
2 x 800 on 8:50 Free
}
EN1 S FR
1:06
1 x 800 on 7:50 Free-notes }
EN3 S FR
:59
1,400 1:22 PM 1 x 200 on 2:55 Free } 1x
EN1 P FR
1:28
1 x 200 on 2:50 Free }
EN1 P FR
1:25
1 x 200 on 2:45 Free }
EN1 P FR
1:23
1 x 200 on 2:40 Free }
EN1 P FR
1:20
1 x 200 on 2:35 Free }
EN1 P FR
1:18
1 x 200 on 2:30 Free }
EN1 P FR
1:15
1 x 200 on 2:25 Free }
EN1 P FR
1:13
1:41 PM Finish time. Total: 9,200 yards. Stress Value = 200
notes 800's hard
t.martin 7:56, 7:49
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900
9.78%
Aerobic Base
5,450 59.24%
Anaerobic Thresh
650
7.07%
MaxVO2
2,200 23.91%
Stroke Categories
Yards
================= =============
Freestyle
9,200 100.00%
Type of Work
Yards
================ ==============
Swim
7,800 84.78%
Pull
1,400 15.22%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 166 (07/24/1998)
Daily Workout [209] for Thursday, February 23, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME
====== ========
600 12:00 PM
1,800 12:01 PM
SET DESCRIPTION
EGY T
========================== === =
1 x 600 on :00 Free
REC S
1 x 100 on 1:15 Free } 1x EN1 S
1 x 200 on 2:15 Free }
EN1 S
2 x 100 on 1:15 Free }
EN1 S
2 x 200 on 2:15 Free }
EN1 S
3 x 100 on 1:15 Free }
EN1 S
3 x 200 on 2:15 Free }
EN1 S
2,400 12:23 PM 1 x 200 on 2:20 Free } 1x EN1 S
1 x 400 on 4:15 Free }
EN2 S
1 x 200 on 2:20 Free }
EN1 S
1 x 400 on 4:10 Free }
EN2 S
1 x 200 on 2:20 Free }
EN1 S
1 x 400 on 4:05 Free }
EN3 S
1 x 200 on 2:20 Free }
EN1 S
1 x 400 on 4:00 Free }
EN3 S
400 12:50 PM 1 x 400 on :00 Free
REC P
12:50 PM Finish time. Total: 5,200 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 19.23%
Aerobic Base
2,600 50.00%
Anaerobic Thresh
800 15.38%
MaxVO2
800 15.38%
STK PACE
=== ====
FR
FR
1:15
FR
1:08
FR
1:15
FR
1:08
FR
1:15
FR
1:08
FR
1:10
FR
1:04
FR
1:10
FR
1:03
FR
1:10
FR
1:01
FR
1:10
FR
1:00
FR
Stress Value = 90
Stroke Categories
Yards
================= =============
Freestyle
5,200 100.00%
Type of Work
Yards
================ ==============
Swim
4,800 92.31%
Pull
400
7.69%
YARDS
======
600
1,200
3,000
3,000
400
Daily Workout [210] for Thursday, February 23, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== =============================== === = === ====
12:00 PM 1 x 600 on :00 rev. im
REC S IM
12:01 PM 8 x 150 on :00 im notes
EN1 S IM
12:02 PM 5 x 200 on 2:35 im
} 1x EN1 S IM
1:18
4 x 200 on 2:35 Free
}
EN1 S FR
1:18
3 x 200 on 2:25 im
}
EN1 S IM
1:13
2 x 200 on 2:35 Free
}
EN1 S FR
1:18
1 x 200 on :00 Free-time }
EN3 S IM
12:39 PM 6 x 250 on 2:40 Free } 1x
EN1 S FR
1:04
4 x 250 on 2:35 Free }
EN2 S FR
1:02
2 x 250 on 2:30 Free }
EN2 S FR
1:00
1:12 PM 1 x 400 on :00 Free
REC P FR
1:12 PM Finish time. Total: 8,200 yards. Stress Value = 97
notes 2@ stroke fr,br,ba,fly
4x 1- 75kick, 50drill, 25swim
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 167 (07/24/1998)
Daily Workout [210] Distance Bud McAllister (con't)
2- 25kick, 50drill, 75swim
rest 30sec after each 150
notes 200 timed
t.haney
2:04
k.feldman
2:06
s.chiba
2:10
j.maddox
2:08
n.reese
2:12
d.tong
2:03
a.iacopetti 2:17
d.burch
2:15.9
k.rietzel
2:22
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 12.20%
Aerobic Base
5,500 67.07%
Anaerobic Thresh 1,500 18.29%
MaxVO2
200
2.44%
Stroke Categories
Yards
================= =============
Freestyle
4,600 56.10%
IM
3,600 43.90%
Type of Work
Yards
================ ==============
Swim
7,800 95.12%
Pull
400
4.88%
YARDS
======
400
1,500
3,000
400
Daily Workout [211] for Friday, February 24, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM 1 x 400 on :00 Free
REC S FR
12:01 PM 3 x 100 on 1:25 Free } 1x EN1 S FR
1:25
3 x 100 on 1:20 Free }
EN1 S FR
1:20
3 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:10 Free }
EN1 S FR
1:10
3 x 100 on 1:05 Free }
EN2 S FR
1:05
12:21 PM 1 x 500 on 5:30 Free } 1x EN1 S FR
1:06
1 x 300 on 3:05 Free }
EN3 S FR
1:02
1 x 400 on 4:40 Free }
EN1 S FR
1:10
1 x 300 on 3:05 Free }
EN3 S FR
1:02
1 x 300 on 3:30 Free }
EN1 S FR
1:10
1 x 300 on 3:05 Free }
EN3 S FR
1:02
1 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 300 on 3:05 Free }
EN3 S FR
1:02
1 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 300 on 3:05 Free }
EN3 S FR
1:02
12:55 PM 1 x 400 on :00 Free
REC P FR
12:55 PM Finish time. Total: 5,300 yards. Stress Value = 123
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 15.09%
Hy-Tek's WORKOUT MANAGER licensed to
Page 168 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Coaching Services,USA Sw. 4
Daily Workout [211] Distance Bud McAllister (con't)
Aerobic Base
2,700 50.94%
Anaerobic Thresh
300
5.66%
MaxVO2
1,500 28.30%
Type of Work
Yards
================ ==============
Swim
4,900 92.45%
Pull
400
7.55%
YARDS
======
1,000
2,400
3,150
2,000
300
Daily Workout [212] for Friday, February 24, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================== === = === ====
12:00 PM 1 x 1000 on :00 Free@4 len stroke REC S FR
12:01 PM 3 x 150 on 2:00 Free } 1x
EN1 S FR
1:20
1 x 150 on 1:45 Free }
EN1 S FR
1:10
3 x 150 on 1:55 Free }
EN1 S FR
1:17
1 x 150 on 1:40 Free }
EN2 S FR
1:07
3 x 150 on 1:50 Free }
EN1 S FR
1:13
1 x 150 on 1:35 Free }
EN2 S FR
1:03
3 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 150 on 1:30 Free }
EN2 S FR
1:00
12:31 PM 1 x
50 on :50 Free } 3x
EN1 S FR
1:40
1 x 100 on 1:20 im
}
EN1 S IM
1:20
1 x 150 on 2:00 Free }
EN1 S FR
1:20
1 x 200 on 2:30 im
}
EN1 S IM
1:15
1 x 250 on 3:20 Free }
EN1 S FR
1:20
1 x 300 on 3:30 im
}
EN1 S IM
1:10
1:13 PM 1 x 100 on 1:20 Free } 2x
EN1 S FR
1:20
1 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 300 on 3:10 Free }
EN2 S FR
1:03
1 x 400 on 4:05 Free }
EN3 S FR
1:01
1:36 PM 1 x 300 on :00 Free
REC S FR
1:36 PM Finish time. Total: 8,850 yards. Stress Value = 126
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,300 14.69%
Aerobic Base
5,700 64.41%
Anaerobic Thresh 1,050 11.86%
MaxVO2
800
9.04%
Stroke Categories
Yards
================= =============
Freestyle
7,050 79.66%
IM
1,800 20.34%
Type of Work
Yards
================ ==============
Swim
8,850 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 169 (07/24/1998)
Daily Workout [213] for Saturday, February 25, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ========
1,000 12:00 PM
10,000 12:01 PM
==========================
5 x 200 on :00 im mixed
4 x 500 on 5:45 Free } 1x
4 x 500 on 5:15 Free }
3 x 500 on 5:40 Free }
3 x 500 on 5:10 Free }
2 x 500 on 5:35 Free }
2 x 500 on 5:05 Free }
1 x 500 on 5:30 Free }
1 x 500 on 5:00 Free }
1:50 PM Finish time. Total: 11,000
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000
9.09%
Aerobic Base
5,000 45.45%
Anaerobic Thresh 2,000 18.18%
MaxVO2
3,000 27.27%
=== = === ====
REC S IM
EN1 S FR
1:09
EN2 S FR
1:03
EN1 S FR
1:08
EN3 S FR
1:02
EN1 S FR
1:07
EN3 S FR
1:01
EN1 S FR
1:06
EN3 S FR
1:00
yards. Stress Value = 270
Stroke Categories
Yards
================= =============
Freestyle
10,000 90.91%
IM
1,000
9.09%
Type of Work
Yards
================ ==============
Swim
11,000 100.00%
YARDS
======
600
400
200
1,500
1,500
300
Daily Workout [214] for Saturday, February 25, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ============================ === = === ====
12:00 PM
1 x 600 on :00 Free
REC S FR
12:01 PM
1 x 400 on :00 Free/back
REC S FR
12:02 PM
1 x 200 on :00 im
REC S IM
12:03 PM 15 x 100 on 1:25 Free@3rd im EN1 S FR
1:25
12:26 PM
1 x 100 on 1:40 Free } 6x
EN1 S FR
1:40
1 x 50 on :50 Free }
EN1 S FR
1:40
1 x 75 on 1:15 Free }
EN1 S FR
1:40
1 x 25 on :45 Free }
EN1 S FR
3:00
12:54 PM
1 x 300 on :00 Free
REC S FR
12:54 PM Finish time. Total: 4,500 yards. Stress Value = 30
notes work on starts before the 300 warm down
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,500 33.33%
Aerobic Base
3,000 66.67%
Stroke Categories
Yards
================= =============
Freestyle
4,300 95.56%
IM
200
4.44%
Type of Work
Yards
================ ==============
Swim
4,500 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 170 (07/24/1998)
Daily Workout [215] for Monday, February 27, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME
====== ========
500 12:00 PM
2,800 12:01 PM
2,100 12:36 PM
150
150
1:00 PM
1:06 PM
1:06 PM
SET DESCRIPTION
EGY T STK PACE
=============================== === = === ====
1 x 500 on :00 Free
REC S FR
4 x 200 on 2:30 Free } 1x
EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN1 S FR
1:08
3 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:10 Free }
EN2 S FR
1:05
2 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:05 Free }
EN2 S FR
1:03
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:00 Free }
EN3 S FR
1:00
1 x 100 on 1:10 Free } 1x
EN1 S FR
1:10
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1 x 300 on 3:30 Free }
EN1 S FR
1:10
1 x 400 on 4:10 Free }
EN2 S FR
1:03
1 x 500 on 5:50 Free }
EN1 S FR
1:10
1 x 600 on 6:10 Free }
EN2 S FR
1:02
6 x 25 on :45 Free ez/sprint SP1 S FR
3:00
1 x 150 on :00 Free
REC S FR
Finish time. Total: 5,700 yards. Stress Value = 87
Energy Levels
Yards
================ ==============
Warm-up/Recovery
650 11.40%
Aerobic Base
3,100 54.39%
Anaerobic Thresh 1,600 28.07%
MaxVO2
200
3.51%
Lactate Toleranc
150
2.63%
Stroke Categories
Yards
================= =============
Freestyle
5,700 100.00%
Type of Work
Yards
================ ==============
Swim
5,700 100.00%
YARDS
======
800
1,400
1,500
2,400
3,000
100
Daily Workout [216] for Monday, February 27, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================== === = === ====
12:00 PM
2 x 400 on :00 Free fr/stroke
REC S FR
12:01 PM
1 x 100 on 2:00 im notes } 4x
EN1 S IM
2:00
1 x 100 on 1:50 im notes }
EN1 S IM
1:50
1 x 150 on 1:40 im notes }
EN1 S IM
1:07
12:24 PM 15 x 100 on 1:00 Free-notes
EN3 S FR
1:00
12:40 PM
3 x 400 on 4:45 Free } 1x
EN1 S FR
1:11
2 x 400 on 4:30 Free }
EN1 S FR
1:08
1 x 400 on 4:15 Free }
EN2 S BK
1:04
1:09 PM
1 x 3000 on :00 desc. 1000's 1-3 EN1 P FR
1:10 PM
1 x 100 on :00 Free
REC S FR
1:10 PM Finish time. Total: 9,200 yards. Stress Value = 162
notes- 12x100 3-fly
1.kick-swim x25
3-back
2.drill-swim x25
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 171 (07/24/1998)
Daily Workout [216] Distance Bud McAllister (con't)
3-breast 3.swim
3-free
notes 15x100 go until miss interval rest 1-2min then
cont. until 15 completed
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900
9.78%
Aerobic Base
6,400 69.57%
Anaerobic Thresh
400
4.35%
MaxVO2
1,500 16.30%
Stroke Categories
Yards
================= =============
Freestyle
7,400 80.43%
Backstroke
400
4.35%
IM
1,400 15.22%
Type of Work
Yards
================ ==============
Swim
6,200 67.39%
Pull
3,000 32.61%
YARDS
======
600
3,000
1,800
100
Daily Workout [217] for Tuesday, February 28, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== =========================== === = === ====
12:00 PM
1 x 600 on :00 Free
REC S FR
12:01 PM 15 x 100 on 1:15 Free } 1x EN1 S FR
1:15
10 x 100 on 1:10 Free }
EN1 S FR
1:10
5 x 100 on 1:05 Free }
EN2 S FR
1:05
12:38 PM
3 x 300 on 3:30 Free } 1x EN1 S FR
1:10
2 x 300 on 3:20 Free }
EN1 S FR
1:07
1 x 300 on 3:10 Free }
EN2 S FR
1:03
1:00 PM
1 x 100 on :00 Free
REC S FR
1:00 PM Finish time. Total: 5,500 yards. Stress Value = 56
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 12.73%
Aerobic Base
4,000 72.73%
Anaerobic Thresh
800 14.55%
Stroke Categories
Yards
================= =============
Freestyle
5,500 100.00%
Type of Work
Yards
================ ==============
Swim
5,500 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 172 (07/24/1998)
Daily Workout [218] for Tuesday, February 28, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ====================================== === = ===
800 12:00 PM 1 x 800 on :00 Free
REC S FR
PACE
====
2,250 12:01 PM
2,400 12:31 PM
2,800
1:02 PM
1,200
1:34 PM
1:51 PM
4 x 100 on 1:30 im
} 1x
4 x 125 on 1:30 Free }
3 x 100 on 1:25 im
}
3 x 125 on 1:25 Free }
2 x 100 on 1:20 im
}
2 x 125 on 1:20 Free }
1 x 100 on 1:15 im
}
1 x 125 on 1:15 Free }
1 x 200 on 2:30 Free } 6x
1 x 200 on 2:30 im
}
1 x 600 on 7:00 Free
1 x 400 on 4:10 Free
1 x 500 on 5:50 Free
1 x 300 on 3:05 Free
1 x 400 on 4:40 Free
1 x 200 on 2:00 Free
1 x 300 on 3:30 Free
1 x 100 on :00 Free-timed notes
6 x 100 on 1:25 Free } 1x
4 x 100 on 1:20 Free }
2 x 100 on 1:15 Free }
Finish time. Total: 9,450 yards.
EN1 S FR
1:30
EN1 S FR
1:12
EN1 S IM
1:25
EN1 S FR
1:08
EN1 S IM
1:20
EN2 S FR
1:04
EN1 S IM
1:15
EN2 S FR
1:00
EN1 S FR
1:15
EN1 S IM
1:15
} 1x EN1 S FR
1:10
}
EN2 S FR
1:03
}
EN1 S FR
1:10
}
EN3 S FR
1:02
}
EN1 S FR
1:10
}
EN3 S FR
1:00
}
EN1 S FR
1:10
}
EN3 S FR
EN1 P FR
1:25
EN1 P FR
1:20
EN1 P FR
1:15
Stress Value = 124
notes- last 100 fast
t.martin 51.2
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800
8.47%
Aerobic Base
7,275 76.98%
Anaerobic Thresh
775
8.20%
MaxVO2
600
6.35%
Stroke Categories
Yards
================= =============
Freestyle
7,650 80.95%
IM
1,800 19.05%
Type of Work
Yards
================ ==============
Swim
8,250 87.30%
Pull
1,200 12.70%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA
Page 173 (07/24/1998)
Daily Workout [219] for Thursday, March 2,
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ============================== === = ===
600 12:00 PM 2 x 300 on :00 Free fr/stroke REC S FR
2,400 12:00 PM 1 x 100 on 1:10 Free } 1x
EN1 S FR
1 x 100 on 1:15 Free }
EN1 S FR
1 x 100 on 1:10 Free }
EN1 S FR
1 x 100 on 1:05 Free }
EN2 S FR
2 x 100 on 1:20 Free }
EN1 S FR
2 x 100 on 1:15 Free }
EN1 S FR
2 x 100 on 1:10 Free }
EN1 S FR
2 x 100 on 1:05 Free }
EN2 S FR
3 x 100 on 1:20 Free }
EN1 S FR
3 x 100 on 1:15 Free }
EN1 S FR
Sw. 4
1995
PACE
====
1:10
1:15
1:10
1:05
1:20
1:15
1:10
1:05
1:20
1:15
3 x 100 on 1:10 Free }
EN1 S FR
1:10
3 x 100 on 1:05 Free }
EN2 S FR
1:05
2,000 12:29 PM 1 x 100 on 1:15 Free } 1x
EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 300 on 3:15 Free }
EN2 S FR
1:05
1 x 400 on 4:15 Free }
EN2 S FR
1:04
1 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1 x 300 on 3:10 Free }
EN2 S FR
1:03
1 x 100 on 1:05 Free }
EN2 S FR
1:05
1 x 200 on 2:05 Free }
EN2 S FR
1:03
1 x 100 on 1:00 Free }
EN2 S FR
1:00
400 12:51 PM 1 x 400 on :00 Free
REC P FR
12:51 PM Finish time. Total: 5,400 yards. Stress Value = 66
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 18.52%
Aerobic Base
2,200 40.74%
Anaerobic Thresh 2,200 40.74%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 92.59%
Pull
400
7.41%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 174 (07/24/1998)
Daily Workout [220] for Thursday, March 2, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ====================================== === = ===
400 12:00 PM 1 x 400 on
:00 Free
REC S FR
800 12:00 PM 1 x 800 on
:00 im
REC S IM
1,050 12:00 PM 1 x
50 on
:45 fly
} 3x
EN1 S FLY
1 x
50 on
:45 fly-back
}
EN1 S FLY
1 x
50 on
:45 back
}
EN1 S BK
1 x
50 on
:45 back-breast }
EN1 S BK
1 x
50 on
:45 breast
}
EN1 S BR
1 x
50 on
:45 breast-free }
EN1 S BR
1 x
50 on
:45 Free
}
EN1 S FR
3,000 12:16 PM 1 x 100 on 1:10 Free } 1x
EN1 S FR
1 x 200 on 2:20 Free }
EN1 S FR
1 x 200 on 2:10 Free }
EN2 S FR
1 x 300 on 3:30 Free }
EN1 S FR
1 x 300 on 3:20 Free }
EN2 S FR
1 x 300 on 3:10 Free }
EN2 S FR
1 x 400 on 4:40 Free }
EN1 S FR
1 x 400 on 4:30 Free }
EN1 S FR
1 x 400 on 4:20 Free }
EN2 S FR
1 x 400 on 4:10 Free }
EN2 S FR
1,650 12:50 PM 3 x 550 on 6:25 Free(1:10 per 100)
EN1 S FR
2,200 1:10 PM 2 x 1100 on 11:55 Free(1:05 per 100)
EN2 S FR
1,650 1:34 PM 1 x 1650 on 16:30 Free(1:00 per 100)n. EN3 S FR
200 1:51 PM 1 x 200 on
:00 Free
REC S FR
PACE
====
1:30
1:30
1:30
1:30
1:30
1:30
1:30
1:10
1:10
1:05
1:10
1:07
1:03
1:10
1:08
1:05
1:03
1:10
1:05
1:00
1:51 PM Finish time.
Total: 10,950 yards.
Stress Value = 216
last 1650 for time
t.martin-16:28
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 12.79%
Aerobic Base
4,100 37.44%
Anaerobic Thresh 3,800 34.70%
MaxVO2
1,650 15.07%
Stroke Categories
Yards
================= =============
Freestyle
9,250 84.47%
Backstroke
300
2.74%
Breaststroke
300
2.74%
Butterfly
300
2.74%
IM
800
7.31%
Type of Work
Yards
================ ==============
Swim
10,950 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 175 (07/24/1998)
Daily Workout [221] for Friday, March 3, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
1,800 12:00 PM 1 x 50 on :50 Free } 6x EN1 S FR
1:40
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 150 on 1:40 Free }
EN1 S FR
1:07
3,100 12:23 PM 1 x 200 on 2:30 Free } 1x EN1 S FR
1:15
1 x 400 on 4:30 Free }
EN1 S FR
1:08
1 x 600 on 6:30 Free }
EN2 S FR
1:05
1 x 400 on 4:20 Free }
EN2 S FR
1:05
1 x 600 on 6:20 Free }
EN2 S FR
1:03
1 x 600 on 6:10 Free }
EN2 S FR
1:02
1 x 300 on :00 Free }
REC S FR
12:54 PM Finish time. Total: 5,500 yards. Stress Value = 68
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 16.36%
Aerobic Base
2,400 43.64%
Anaerobic Thresh 2,200 40.00%
Stroke Categories
Yards
================= =============
Freestyle
5,500 100.00%
Type of Work
Yards
================ ==============
Swim
5,500 100.00%
YARDS
======
1,000
1,800
SET
START
TIME
========
12:00 PM
12:00 PM
Daily Workout [222] for Friday, March 3, 1995
Distance Bud McAllister Group [1,7]
No rest between sets
SET DESCRIPTION
================================
5 x 200 on :00 mix im's by 200
1 x 100 on 1:25 Free
} 6x
1 x 100 on 1:25 im
}
1 x 100 on 1:25 rev.im }
EGY
===
REC
EN1
EN1
EN1
T
=
S
S
S
S
STK
===
IM
FR
IM
IM
PACE
====
1:25
1:25
1:25
2,400 12:26 PM
1,200 12:55 PM
1,500
1:17 PM
300
1:37 PM
1:37 PM
1 x 50 on :50 Free
} 4x
1 x 150 on 1:45 Free
}
1 x 100 on 1:20 Free
}
1 x 300 on 3:15 Free-notes }
1 x 100 on 2:00 Free(ez)
} 8x
1 x 50 on :45 Free(fast) }
1 x 200 on 3:00 Free(ez)
} 3x
3 x 100 on 1:10 Free(fast) }
1 x 300 on :00 Free
Finish time. Total: 8,200 yards.
EN1 S FR
1:40
EN1 S FR
1:10
EN1 S FR
1:20
EN1 S FR
1:05
REC K FR
2:00
SP1 K FR
1:30
REC P FR
1:30
SP1 P FR
1:10
REC S FR
Stress Value = 146
notes-300's round 2 3:10
3 3:05
4 3:00
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 176 (07/24/1998)
Daily Workout [222] Distance Bud McAllister (con't)
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,700 32.93%
Aerobic Base
4,200 51.22%
Lactate Toleranc 1,300 15.85%
Stroke Categories
Yards
================= =============
Freestyle
6,000 73.17%
IM
2,200 26.83%
Type of Work
Yards
================ ==============
Swim
5,500 67.07%
Kick
1,200 14.63%
Pull
1,500 18.29%
YARDS
======
1,000
1,800
2,000
2,100
600
Daily Workout [223] for Saturday, March 4, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
TIME SET DESCRIPTION
EGY
======== ========================================== ===
12:00 PM 1 x 1000 on :00 Free(4th length st.)
REC
12:00 PM 1 x 150 on 2:05 Free-100fr,50stroke } 6x EN1
1 x 100 on 1:25 Free-50fr,50stroke }
EN1
1 x
50 on :50 stroke
}
EN1
12:26 PM 1 x 100 on 1:35 Free } 8x
EN1
1 x 150 on 1:35 Free }
EN2
12:52 PM 1 x 200 on 2:40 Free } 1x
EN1
3 x 250 on 2:40 Free }
EN2
1 x 200 on 2:35 Free }
EN1
2 x 250 on 2:35 Free }
EN2
1 x 200 on 2:30 Free }
EN1
1 x 250 on 2:30 Free }
EN2
1:16 PM 1 x 600 on :00 Free
REC
1:16 PM Finish time. Total: 7,500 yards. Stress Value
taper starts for sr national swimmers
T
=
S
S
S
S
S
S
S
S
S
S
S
S
P
=
STK
===
FR
FR
FR
IM
FR
FR
FR
FR
FR
FR
FR
FR
FR
86
PACE
====
1:23
1:25
1:40
1:35
1:03
1:20
1:04
1:18
1:02
1:15
1:00
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 21.33%
Aerobic Base
3,200 42.67%
Anaerobic Thresh 2,700 36.00%
Stroke Categories
Yards
================= =============
Freestyle
7,200 96.00%
IM
300
4.00%
Type of Work
Yards
================ ==============
Swim
6,900 92.00%
Pull
600
8.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 177 (07/24/1998)
Daily Workout [224] for Saturday, March 4, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ===================================== === = ===
400 12:00 PM
1 x 400 on :00 Free(4th len.stroke) REC S FR
300 12:00 PM
1 x 300 on :00 Free(3rd len.stroke) REC S FR
200 12:00 PM
1 x 200 on :00 Free(2nd len.stroke) REC S FR
100 12:00 PM
1 x 100 on :00 all stroke
REC S FR
2,400 12:00 PM 12 x 200 on 2:40 Free-@3rd im
EN1 S FR
400 12:32 PM
8 x 50 on 1:00 Free notes
EN1 S FR
450 12:40 PM 18 x 25 on :30 Free
EN1 S FR
150 12:49 PM
6 x 25 on :30 Free
SP1 S FR
300 12:52 PM
1 x 300 on :00 Free
REC S FR
12:52 PM Finish time. Total: 4,700 yards. Stress Value =
PACE
====
1:20
2:00
2:00
2:00
45
notes-from mid pool work turns
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,300 27.66%
Aerobic Base
3,250 69.15%
Lactate Toleranc
150
3.19%
Stroke Categories
Yards
================= =============
Freestyle
4,700 100.00%
Type of Work
Yards
================ ==============
Swim
4,700 100.00%
YARDS
======
500
1,500
SET
START
TIME
========
12:00 PM
12:00 PM
12:00 PM
2,400 12:19 PM
Daily Workout [225] for Monday, March 6, 1995
Distance Bud McAllister Group [1,7]
No rest between sets
SET DESCRIPTION
======================================
:00 dis.taper begins } 4x
1 x 500 on :00 Free
5 x 100 on 1:20 Free } 1x
4 x 100 on 1:15 Free }
3 x 100 on 1:10 Free }
2 x 100 on 1:05 Free }
1 x 100 on 1:00 Free }
1 x 100 on 1:25 Free } 4x
1 x 200 on 2:15 Free }
EGY T STK
=== = ===
S
REC S FR
EN1 S FR
EN1 S FR
EN1 S FR
EN2 S FR
EN3 S FR
EN1 S FR
EN1 S FR
PACE
====
1:20
1:15
1:10
1:05
1:00
1:25
1:08
1 x 300 on 3:05 Free }
100 12:46 PM 1 x 100 on :00 Free
12:46 PM Finish time. Total: 4,500 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 13.33%
Aerobic Base
2,400 53.33%
Anaerobic Thresh 1,400 31.11%
MaxVO2
100
2.22%
EN2 S FR
1:02
REC S FR
Stress Value = 58
Stroke Categories
Yards
================= =============
Freestyle
4,500 100.00%
Type of Work
Yards
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Daily Workout [225] Distance Bud McAllister (con't)
================ ==============
Swim
4,500 100.00%
YARDS
======
900
600
600
2,550
SET
START
TIME
========
12:00 PM
12:00 PM
12:10 PM
12:20 PM
Daily Workout [226] for Monday, March 6, 1995
Distance Bud McAllister Group [1,7]
No rest between sets
SET DESCRIPTION
EGY T STK
=========================================== === = ===
3 x 300 on :00 Free
REC S FR
12 x 50 on :50 Free(@3rd stroke)
EN1 S FR
12 x 50 on :50 1-fr,2-stroke
EN1 S IM
3 x 100 on 1:20 Free-notes } 6x
EN1 S FR
1 x 125 on 1:20 Free-notes }
EN2 S FR
1,800 12:52 PM
1 x 150 on 1:40 Free
} 4x EN1 S FR
1 x 50 on :50 Free
}
EN1 S FR
1 x 250 on 3:00 Free-hold under 3:00 }
EN2 S FR
600 1:14 PM
6 x 100 on 1:25 Free-no tube
EN1 P FR
1:23 PM Finish time. Total: 7,050 yards. Stress Value = 79
notes-des.1-3 #6 for time
t.haney
1:04.3
b.morgan
1:03.8
s.chiba
1:07.6
t.martin
1:04.6
k.feldman 1:05.7
j.maddox
1:08.0
n.reese
1:10.6
d.tong
1:06.6
e.larson
1:05.6
s.o'rourke 1:06.4
a.iacopett 1:08.6
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 12.77%
Aerobic Base
4,400 62.41%
Anaerobic Thresh 1,750 24.82%
Type of Work
Yards
================ ==============
Stroke Categories
Yards
================= =============
Freestyle
6,450 91.49%
IM
600
8.51%
PACE
====
1:40
1:40
1:20
1:04
1:07
1:40
1:12
1:25
Swim
Pull
6,450
600
91.49%
8.51%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 179 (07/24/1998)
Daily Workout [227] for Tuesday, March 7, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
2,000 12:00 PM 1 x 50 on :50 Free } 4x EN1 S FR
1:40
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1,600 12:25 PM 1 x 400 on 4:40 Free } 1x EN1 S FR
1:10
1 x 400 on 4:30 Free }
EN1 S FR
1:08
1 x 400 on 4:20 Free }
EN2 S FR
1:05
1 x 400 on 4:10 Free }
EN2 S FR
1:03
300 12:43 PM 1 x 300 on :00 Free
REC P FR
12:43 PM Finish time. Total: 4,500 yards. Stress Value = 52
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 20.00%
Aerobic Base
2,000 44.44%
Anaerobic Thresh 1,600 35.56%
Stroke Categories
Yards
================= =============
Freestyle
4,500 100.00%
Type of Work
Yards
================ ==============
Swim
4,200 93.33%
Pull
300
6.67%
YARDS
======
800
1,200
SET
START
TIME
========
12:00 PM
12:01 PM
1,000 12:24 PM
1,000 12:39 PM
1,000 12:54 PM
1,400
1:09 PM
Daily Workout [228] for Tuesday, March 7, 1995
Distance Bud McAllister Group [1,7]
10 seconds rest between sets
SET DESCRIPTION
=====================================
1 x 800 on :00 Free
1 x 100 on 2:00 kick-swim } 4x
1 x 100 on 1:50 drill-swim }
1 x 100 on 1:40 Free
}
3 x 50 on :45 fly } 4x
1 x 100 on 1:15 Free }
3 x 50 on :45 back } 4x
1 x 100 on 1:15 Free }
3 x 50 on :45 breast } 4x
1 x 100 on 1:15 Free
}
4 x 100 on 1:30 Free-ez
} 1x
1 x 100 on 1:30 Free-fast note }
3 x 100 on 1:30 Free-ez
}
1 x 100 on 1:30 Free-fast note }
2 x 100 on 1:30 free-ez
}
1 x 100 on 1:30 Free-fast note }
1 x 100 on 1:30 Free-ez
}
EGY
===
REC
EN1
EN1
EN1
EN1
EN1
EN1
EN1
EN1
EN1
REC
SP1
REC
SP1
REC
SP1
REC
T
=
S
S
S
S
S
S
S
S
S
S
S
S
S
S
S
S
S
STK
===
FR
IM
IM
IM
FLY
FR
BK
FR
BR
FR
FR
FR
FR
FR
FR
FR
FR
PACE
====
2:00
1:50
1:40
1:30
1:15
1:30
1:15
1:30
1:15
1:30
1:30
1:30
1:30
1:30
1:30
1:30
1 x 100 on 1:30 Free-fast note }
SP1 S FR
1:30
1:30 PM Finish time. Total: 6,400 yards. Stress Value = 74
notes 100's fast (des.1-4)
t.martin
56,56,55,54.8
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 180 (07/24/1998)
Daily Workout [228] Distance Bud McAllister (con't)
s.o'rourke 57,56,55,53.1
s.chiba
55,55,54,53.3
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,800 28.13%
Aerobic Base
4,200 65.63%
Lactate Toleranc
400
6.25%
Type of Work
Yards
================ ==============
Swim
6,400 100.00%
YARDS
======
400
300
200
100
1,800
3,000
200
Stroke Categories
Yards
================= =============
Freestyle
3,400 53.13%
Backstroke
600
9.38%
Breaststroke
600
9.38%
Butterfly
600
9.38%
IM
1,200 18.75%
Daily Workout [229] for Wednesday, March 8, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
TIME SET DESCRIPTION
EGY T STK
======== ========================================= === = ===
12:00 PM 1 x 400 on :00 Free
REC S FR
12:00 PM 1 x 300 on :00 breast
REC S BR
12:00 PM 1 x 200 on :00 back
REC S BK
12:00 PM 1 x 100 on :00 fly
REC S FLY
12:00 PM 3 x 200 on 2:35 Free } 1x
EN1 S FR
1 x 200 on 2:35 im
}
EN1 S IM
2 x 200 on 2:35 Free }
EN1 S FR
1 x 200 on 2:35 im
}
EN1 S IM
1 x 200 on 2:35 Free }
EN1 S FR
1 x 200 on 2:35 im
}
EN1 S IM
12:24 PM 4 x 400 on 5:00 Free notes test set } 1x EN3 S FR
3 x 300 on 3:45 Free notes
}
EN3 S FR
2 x 200 on 2:30 Free notes
}
EN3 S FR
1 x 100 on 1:15 Free notes
}
EN3 S FR
1:02 PM 1 x 200 on :00 Free
REC S FR
1:02 PM Finish time. Total: 6,000 yards. Stress Value = 198
last one of each fast test set add up 3-8-95
t.martin
3:46 2:47 1:50 53
- 9:16
b.morgan
3:48 2:47 1:52 55
- 9:22
s.chiba
4:01 2:59 1:57 57
- 9:54
k.feldman
3:52 2:51 1:52 54
- 9:29
s.o'rourke
3:52 2:51 1:52 54
- 9:29
j.maddox
3:53 2:52 1:52 54
- 9:31
d.tong
4:01 2:59 1:55 53
- 9:48
a.iacopetti
3:59 2:57 1:53 54
- 9:43
n.reese
4:06 3:06 2:04 59.9 - 10:15
d.burch
4:06 3:02 1:58 58
- 10:04
k.reitzel
4:12 3:05 2:04 1:00 - 10:21
1-30
9:07
dnd
9:52
9:35
9:39
10:01
dnd
dnd
10:10
dnd
dnd
11-22
9:33
dnd
9:57
dnd
dnd
dnd
9:40
10:05
dnd
dnd
dnd
PACE
====
1:18
1:18
1:18
1:18
1:18
1:18
1:15
1:15
1:15
1:15
a.mijares
k.rietzel
h.paz
dnd
dnd
dnd
10:26 10:43
10:20 dnd
11:09 dnd
Energy Levels
Yards Stroke Categories
Yards
================ ============== ================= =============
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 181 (07/24/1998)
Daily Workout [229] Distance
Warm-up/Recovery 1,200
Aerobic Base
1,800
MaxVO2
3,000
Bud McAllister (con't)
20.00% Freestyle
30.00% Backstroke
50.00% Breaststroke
Butterfly
Type of Work
Yards IM
================ ==============
Swim
6,000 100.00%
YARDS
======
400
1,400
1,500
400
4,800
200
300
100
600
80.00%
3.33%
5.00%
1.67%
10.00%
Daily Workout [230] for Thursday, March 9, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ============================ === = === ====
12:00 PM 1 x 400 on :00 Free
REC S FR
12:00 PM 1 x 200 on 2:45 Free } 1x
EN1 S FR
1:23
1 x 200 on 2:40 Free }
EN1 S FR
1:20
1 x 200 on 2:35 Free }
EN1 S FR
1:18
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 200 on 2:15 Free }
EN1 S FR
1:08
12:18 PM 1 x 200 on 2:40 Free
} 3x EN1 S FR
1:20
1 x 150 on 2:00 stroke }
EN1 S IM
1:20
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
1 x 50 on 1:00 stroke }
EN1 S IM
2:00
12:40 PM 1 x 400 on :00 Free
REC S FR
12:40 PM Finish time. Total: 3,700 yards. Stress Value = 29
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 21.62%
Aerobic Base
2,900 78.38%
Stroke Categories
Yards
================= =============
Freestyle
3,100 83.78%
IM
600 16.22%
Type of Work
Yards
================ ==============
Swim
3,700 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 182 (07/24/1998)
Daily Workout [231] for Thursday, March 9, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
600 12:00 PM
1,800 12:00 PM
1 x 600 on :00 rev im
REC S
6 x 100 on 1:20 Free } 1x EN1 S
3 x 100 on 1:10 Free }
EN1 S
4 x 100 on 1:15 Free }
EN1 S
2 x 100 on 1:05 Free }
EN2 S
2 x 100 on 1:10 Free }
EN1 S
1 x 100 on 1:00 Free }
EN2 S
3,200 12:22 PM 2 x 400 on 4:50 Free } 1x EN1 S
2 x 400 on 4:20 Free }
EN2 S
2 x 400 on 4:40 Free }
EN1 S
2 x 400 on 4:10 Free }
EN2 S
200 12:58 PM 1 x 200 on :00 Free
REC S
12:58 PM Finish time. Total: 6,400 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 21.88%
Aerobic Base
3,100 48.44%
Anaerobic Thresh 1,900 29.69%
IM
FR
1:20
FR
1:10
FR
1:15
FR
1:05
FR
1:10
FR
1:00
FR
1:13
FR
1:05
FR
1:10
FR
1:03
FR
Stress Value = 69
Stroke Categories
Yards
================= =============
Freestyle
5,800 90.63%
IM
600
9.38%
Type of Work
Yards
================ ==============
Swim
6,400 100.00%
Daily Workout [232] for Friday, March 10, 1995
Distance Bud McAllister Group [1,7]
No rest between sets
YARDS
======
600
400
200
300
200
200
200
100
200
200
400
600
200
SET
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ============================== === = === ====
12:00 PM 2 x 300 on :00 free-fr/stroke REC S FR
12:00 PM 4 x 100 on 1:15 Free
EN1 S FR
1:15
12:05 PM 1 x 200 on 2:15 Free
EN1 S FR
1:08
12:08 PM 3 x 100 on 1:15 Free
EN1 S FR
1:15
12:12 PM 1 x 200 on 2:15 Free
EN1 S FR
1:08
12:15 PM 2 x 100 on 1:15 Free
EN1 S FR
1:15
12:18 PM 1 x 200 on 2:15 Free
EN1 S FR
1:08
12:21 PM 1 x 100 on 1:15 Free
EN1 S FR
1:15
12:23 PM 1 x 200 on 2:15 Free
EN1 S FR
1:08
12:26 PM 1 x 200 on 2:40 Free
EN1 S FR
1:20
12:29 PM 1 x 400 on 4:30 Free
EN1 S FR
1:08
12:34 PM 1 x 600 on 6:20 Free
EN2 S FR
1:03
12:41 PM 1 x 200 on :00 Free
REC S FR
12:41 PM Finish time. Total: 3,800 yards. Stress Value = 36
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 21.05%
Aerobic Base
2,400 63.16%
Hy-Tek's WORKOUT MANAGER licensed to
Page 183 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
3,800 100.00%
Coaching Services,USA Sw. 4
Daily Workout [232] Distance Bud McAllister (con't)
Anaerobic Thresh
600 15.79%
Type of Work
Yards
================ ==============
Swim
YARDS
======
900
900
SET
START
TIME
========
12:00 PM
12:00 PM
1,400 12:00 PM
1,800 12:19 PM
400 12:40 PM
100 12:48 PM
12:48 PM
3,800 100.00%
Daily Workout [233] for Friday, March 10, 1995
Distance Bud McAllister Group [1,7]
No rest between sets
SET DESCRIPTION
EGY T STK
========================================= === = ===
3 x 300 on :00 free-mixed im
REC S FR
1 x 150 on :00 mix drill rest :30s } 3x REC D FR
1 x 150 on :00 mix drill rest :30s }
REC D FR
1 x 200 on 2:55 im } 1x
EN1 S IM
1 x 200 on 2:50 im }
EN1 S IM
1 x 200 on 2:45 im }
EN1 S IM
1 x 200 on 2:40 im }
EN1 S IM
1 x 200 on 2:35 im }
EN1 S IM
1 x 200 on 2:30 im }
EN1 S IM
1 x 200 on 2:25 im }
EN1 S IM
1 x 50 on :50 Free } 4x
EN1 S FR
1 x 150 on 1:45 Free }
EN1 S FR
1 x 250 on 2:40 Free }
EN2 S FR
1 x 25 on :30 Free-ez
} 4x
REC S FR
1 x 25 on :30 Free-build }
EN1 S FR
1 x 25 on :30 Free-ez
}
REC S FR
1 x 25 on :30 Free-sprint }
SP1 S FR
1 x 100 on :00 Free
REC S FR
Finish time. Total: 5,500 yards. Stress Value = 51
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,100 38.18%
Aerobic Base
2,300 41.82%
Anaerobic Thresh 1,000 18.18%
Lactate Toleranc
100
1.82%
PACE
====
1:28
1:25
1:23
1:20
1:18
1:15
1:13
1:40
1:10
1:04
2:00
2:00
2:00
2:00
Stroke Categories
Yards
================= =============
Freestyle
4,100 74.55%
IM
1,400 25.45%
Type of Work
Yards
================ ==============
Swim
4,600 83.64%
Drill
900 16.36%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 184 (07/24/1998)
Daily Workout [234] for Saturday, March 11, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T
====== ======== ========================================= === =
1,000 12:00 PM 1 x 1000 on :00 Free @4th len stroke
REC S
2,700 12:00 PM 6 x 150 on 2:05 Free } 1x
EN1 S
3 x 150 on 1:45 Free }
EN2 S
4 x 150 on 2:00 Free }
EN1 S
2 x 150 on 1:40 Free }
EN2 S
2 x 150 on 1:55 Free }
EN1 S
1 x 150 on 1:35 Free }
EN2 S
1,125 12:35 PM 1 x 150 on 2:10 Free-ez
} 3x REC S
3 x
75 on :55 Free (:55,:50,:45) }
EN1 S
STK
===
FR
FR
FR
FR
FR
FR
FR
FR
FR
PACE
====
1:23
1:10
1:20
1:07
1:17
1:03
1:27
1:13
200 12:50 PM 1 x 200 on
12:50 PM Finish time.
:00 Free
Total: 5,025 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,650 32.84%
Aerobic Base
2,475 49.25%
Anaerobic Thresh
900 17.91%
REC S FR
Stress Value = 43
Stroke Categories
Yards
================= =============
Freestyle
5,025 100.00%
Type of Work
Yards
================ ==============
Swim
5,025 100.00%
YARDS
======
400
1,200
1,200
1,200
200
Daily Workout [235] for Saturday, March 11, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
TIME SET DESCRIPTION
EGY T STK
======== ======================================== === = ===
12:00 PM
1 x 400 on :00 Free
REC S FR
12:00 PM
1 x 150 on 2:30 Free-mixed drills } 4x EN1 S FR
1 x 100 on 1:40 Free-kick-swim
}
EN1 S FR
1 x 50 on :50 Free
}
EN1 S FR
12:20 PM
1 x 300 on 3:50 Free } 1x
EN1 S FR
1 x 300 on 3:40 Free }
EN1 S FR
1 x 300 on 3:30 Free }
EN1 S FR
1 x 300 on 3:20 Free }
EN1 S FR
12:35 PM 24 x 50 on :50 Free 4th pace
EN1 S FR
12:55 PM
1 x 200 on :00 Free
REC S FR
12:55 PM Finish time. Total: 4,200 yards. Stress Value = 36
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 14.29%
Aerobic Base
3,600 85.71%
Stroke Categories
Yards
================= =============
Freestyle
4,200 100.00%
Type of Work
Yards
================ ==============
Swim
4,200 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 185 (07/24/1998)
Daily Workout [236] for Monday, March 13, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
3,000 12:00 PM 1 x 3000 on :00 Free warm up notes EN1 S FR
12:00 PM Finish time. Total: 3,000 yards. Stress Value = 30
notes- at senior nationals in Minneapolis 3-13 to 3-18
Energy Levels
Yards
================ ==============
Aerobic Base
3,000 100.00%
Stroke Categories
Yards
================= =============
Freestyle
3,000 100.00%
PACE
====
1:40
1:40
1:40
1:17
1:13
1:10
1:07
1:40
Type of Work
Yards
================ ==============
Swim
3,000 100.00%
Daily Workout [237] for Monday, March 13, 1995
Distance Bud McAllister Group [1,7]
No rest between sets
SET
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ===================================== === = === ====
2,500 12:00 PM 1 x 2500 on :00 free warm up +pace50 EN1 S FR
12:00 PM Finish time. Total: 2,500 yards. Stress Value = 25
Energy Levels
Yards
================ ==============
Aerobic Base
2,500 100.00%
Stroke Categories
Yards
================= =============
Freestyle
2,500 100.00%
Type of Work
Yards
================ ==============
Swim
2,500 100.00%
Daily Workout [238] for Monday, March 13, 1995
Distance Bud McAllister Group [1,7]
No rest between sets
SET
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
2,500 12:00 PM 1 x 2500 on :00 free warm up +pace EN1 S FR
12:00 PM Finish time. Total: 2,500 yards. Stress Value = 25
Energy Levels
Yards
================ ==============
Aerobic Base
2,500 100.00%
Stroke Categories
Yards
================= =============
Freestyle
2,500 100.00%
Type of Work
Yards
================ ==============
Swim
2,500 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 186 (07/24/1998)
Daily Workout [239] for Tuesday, March 14, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
1,500 12:00 PM 1 x 1500 on :00 Free warm up notes EN1 S FR
12:00 PM Finish time. Total: 1,500 yards. Stress Value = 15
note -senior nationals
t.martin 800-8:22.41 14th
Energy Levels
Yards
================ ==============
Aerobic Base
1,500 100.00%
Type of Work
Yards
Stroke Categories
Yards
================= =============
Freestyle
1,500 100.00%
================ ==============
Swim
1,500 100.00%
Daily Workout [240] for Wednesday, March 15, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
1,500 12:00 PM 1 x 1500 on :00 Free warm up notes EN1 S FR
12:00 PM Finish time. Total: 1,500 yards. Stress Value = 15
notes AM senior national swims
100 free-s.chiba 56.71
200 back-b.morgan 2:07.9
n.reese 2:12.8
200 fly-t.martin 2:11.0
400 wd after the swim
Energy Levels
Yards
================ ==============
Aerobic Base
1,500 100.00%
Stroke Categories
Yards
================= =============
Freestyle
1,500 100.00%
Type of Work
Yards
================ ==============
Swim
1,500 100.00%
Daily Workout [241] for Wednesday, March 15, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
1,500 12:00 PM 1 x 1500 on :00 Free warm up notes EN1 S FR
12:00 PM Finish time. Total: 1,500 yards. Stress Value = 15
notes-pm swim senior nationals
100 free-s.chiba 56.80 3rd
400 wd after swim
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
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Daily Workout [241] Distance Bud McAllister (con't)
Energy Levels
Yards
================ ==============
Aerobic Base
1,500 100.00%
Stroke Categories
Yards
================= =============
Freestyle
1,500 100.00%
Type of Work
Yards
================ ==============
Swim
1,500 100.00%
Daily Workout [242] for Thursday, March 16, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================= === = === ====
1,500 12:00 PM 1 x 1500 on
12:00 PM Finish time.
senior nationals
200 free-s.chiba
400 im- b.morgan
t.haney
n.reese
400 wd after each
:00 Free warm up EN1 S FR
Total: 1,500 yards. Stress Value = 15
2:03.30
4:35.50
4:32.40
4:41.30
swim
Energy Levels
Yards
================ ==============
Aerobic Base
1,500 100.00%
Stroke Categories
Yards
================= =============
Freestyle
1,500 100.00%
Type of Work
Yards
================ ==============
Swim
1,500 100.00%
Daily Workout [243] for Thursday, March 16, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
1,500 12:00 PM 1 x 1500 on :00 Free warm up notes EN1 S FR
12:00 PM Finish time. Total: 1,500 yards. Stress Value = 15
notes- senior nationals pm swims
200 free- s.chiba 2:01.5 2nd
400 im- b.morgan 4:36.20 14th
t.haney
4:33.10 11th
400 wd after each swim
Energy Levels
Yards
================ ==============
Aerobic Base
1,500 100.00%
Stroke Categories
Yards
================= =============
Freestyle
1,500 100.00%
Type of Work
Yards
================ ==============
Swim
1,500 100.00%
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Daily Workout [244] for Friday, March 17, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
1,500 12:00 PM 1 x 1500 on :00 Free warm up notes EN1 S FR
12:00 PM Finish time. Total: 1,500 yards. Stress Value = 15
notes am swim senior nationals
400 free- s.chiba 4:18.30
400 free- t.martin 4:03.80
400 wd after each swim
Energy Levels
Yards
================ ==============
Aerobic Base
1,500 100.00%
Stroke Categories
Yards
================= =============
Freestyle
1,500 100.00%
Type of Work
Yards
================ ==============
Swim
1,500 100.00%
Daily Workout [245] for Friday, March 17, 1995
Distance Bud McAllister Group [1,7]
No rest between sets
SET
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
1,500 12:00 PM 1 x 1500 on :00 Free warm up notes EN1 S FR
12:00 PM Finish time. Total: 1,500 yards. Stress Value = 15
notes pm senior national swim
400 free s.chiba -4:15.10 2nd
800 free relay men-6th
b.morgan 1:56.8
t.haney
1:56.3
n.reese
2:01.4
t.martin 1:56.08
400 wd after each swim
Energy Levels
Yards
================ ==============
Aerobic Base
1,500 100.00%
Stroke Categories
Yards
================= =============
Freestyle
1,500 100.00%
Type of Work
Yards
================ ==============
Swim
1,500 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
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Daily Workout [246] for Friday, March 17, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
1,500 12:00 PM 1 x 1500 on :00 Free warm up notes EN1 S FR
12:00 PM Finish time. Total: 1,500 yards. Stress Value = 15
notes- am swim senior nationals
200 im- s.chiba 2:21.2
200 im- t.haney 2:09.5
1650- t.martin 16:06.30
400 wd after each swim
Energy Levels
Yards
================ ==============
Aerobic Base
1,500 100.00%
Type of Work
Yards
================ ==============
Stroke Categories
Yards
================= =============
Freestyle
1,500 100.00%
Swim
1,500 100.00%
Daily Workout [247] for Saturday, March 18, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
1,500 12:00 PM 1 x 1500 on :00 Free warm up notes EN1 S FR
12:00 PM Finish time. Total: 1,500 yards. Stress Value = 15
notes pm swim at senior nationals
200 im s.chiba 2:19.30 9th
400 wd after the swim
Energy Levels
Yards
================ ==============
Aerobic Base
1,500 100.00%
Stroke Categories
Yards
================= =============
Freestyle
1,500 100.00%
Type of Work
Yards
================ ==============
Swim
1,500 100.00%
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Daily Workout [248] for Monday, March 20, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================== === = === ====
200 12:00 PM 1 x 200 on :00 Free-notes
REC S FR
400 12:00 PM 1 x 400 on :00 Free-fr/stroke REC S FR
600 12:00 PM 1 x 600 on :00 rev.im
REC S IM
2,000 12:00 PM 4 x 100 on 1:15 Free } 1x
EN1 S FR
1:15
1 x 100 on 1:05 Free }
EN2 S FR
1:05
3 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:05 Free }
EN2 S FR
1:05
2 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:05 Free }
EN2 S FR
1:05
1 x 100 on 1:15 Free }
EN1 S FR
1:15
4 x 100 on 1:05 Free }
EN2 S FR
1:05
2,100 12:24 PM 1 x 100 on 1:15 Free } 1x
EN1 S FR
1:15
1 x 200 on 2:30 im
}
EN2 S IM
1:15
1 x 300 on 3:45 Free }
EN1 S FR
1:15
1 x 400 on 5:00 im
}
EN2 S IM
1:15
1 x 500 on 6:15 Free }
EN1 S FR
1:15
1 x 600 on 7:30 im
}
EN2 S IM
1:15
200 12:51 PM 1 x 200 on :00 Free
REC S FR
12:51 PM Finish time. Total: 5,500 yards. Stress Value = 63
work for the summer season strats from here until
nationals
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 25.45%
Stroke Categories
Yards
================= =============
Freestyle
3,700 67.27%
Aerobic Base
Anaerobic Thresh
1,900
2,200
34.55%
40.00%
IM
1,800
32.73%
Type of Work
Yards
================ ==============
Swim
5,500 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 191 (07/24/1998)
Daily Workout [250] for Tuesday, March 21, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
800 12:00 PM
1 x 800 on :00 Free-choise
REC S FR
600 12:00 PM 12 x 50 on :50 Free @3rd stroke EN1 S FR
1:40
1,200 12:10 PM
6 x 100 on 1:20 Free } 1x
EN1 S FR
1:20
6 x 100 on 1:20 im
}
EN1 S IM
1:20
2,400 12:26 PM
1 x 200 on 2:30 Free } 4x
EN1 S FR
1:15
2 x 200 on 2:30 im
}
EN2 S IM
1:15
400 12:56 PM
1 x 400 on 5:00 free
EN1 S FR
1:15
300 1:01 PM
1 x 300 on 3:30 Free
EN1 S FR
1:10
200 1:05 PM
1 x 200 on 2:10 Free
EN2 S FR
1:05
100 1:08 PM
1 x 100 on 1:00 Free
EN2 S FR
1:00
300 1:09 PM
1 x 300 on :00 Free
REC S FR
1:09 PM Finish time. Total: 6,300 yards. Stress Value = 71
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 17.46%
Aerobic Base
3,300 52.38%
Anaerobic Thresh 1,900 30.16%
Stroke Categories
Yards
================= =============
Freestyle
4,100 65.08%
IM
2,200 34.92%
Type of Work
Yards
================ ==============
Swim
6,300 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 192 (07/24/1998)
Daily Workout [249] for Wednesday, March 22, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ====================================== === = ===
1,000 12:00 PM 5 x 200 on :00 im mixed up
REC S IM
2,400 12:01 PM 1 x 50 on :50 Free } 4x
EN1 S FR
1 x 150 on 1:45 Free }
EN1 S FR
1 x 100 on 1:20 Free }
EN1 S FR
1 x 300 on 3:05 Free }
EN2 S FR
2,700 12:31 PM 1 x 200 on 2:30 Free
} 1x
EN1 S FR
1 x 200 on 2:30 im
}
EN2 S IM
1 x 200 on 2:30 fly
}
EN2 S FLY
1 x 100 on 1:15 Free
}
EN1 S FR
1 x 100 on 1:15 im
}
EN2 S IM
1 x 100 on 1:15 fly
}
EN2 S FLY
PACE
====
1:40
1:10
1:20
1:02
1:15
1:15
1:15
1:15
1:15
1:15
1,200
200
1 x 200 on 2:30 Free
}
EN1 S FR
1:15
1 x 200 on 2:30 im
}
EN2 S IM
1:15
1 x 200 on 2:30 back
}
EN2 S BK
1:15
1 x 100 on 1:15 Free
}
EN1 S FR
1:15
1 x 100 on 1:15 im
}
EN2 S IM
1:15
1 x 100 on 1:15 back
}
EN2 S BK
1:15
1 x 200 on 2:30 Free
}
EN1 S FR
1:15
1 x 200 on 2:30 im
}
EN2 S IM
1:15
1 x 200 on 2:50 breast }
EN2 S BR
1:25
1 x 100 on 1:15 Free
}
EN1 S FR
1:15
1 x 100 on 1:15 im
}
EN2 S IM
1:15
1 x 100 on 1:25 breast }
EN2 S BR
1:25
1:07 PM 1 x 150 on 2:30 Free mixed drill } 4x EN1 D FR
1:40
1 x 100 on 1:30 Free-ez
}
REC S FR
1:30
1 x 50 on 1:00 Free-fast
}
SP1 S FR
2:00
1:28 PM 1 x 200 on :00 Free
REC S FR
1:28 PM Finish time. Total: 7,500 yards. Stress Value = 103
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 21.33%
Aerobic Base
2,700 36.00%
Anaerobic Thresh 3,000 40.00%
Lactate Toleranc
200
2.67%
Stroke Categories
Yards
================= =============
Freestyle
4,700 62.67%
Backstroke
300
4.00%
Breaststroke
300
4.00%
Butterfly
300
4.00%
IM
1,900 25.33%
Type of Work
Yards
================ ==============
Swim
6,900 92.00%
Drill
600
8.00%
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Daily Workout [251] for Thursday, March 23, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
300 12:00 PM 1 x 300 on :00 breast
REC S BR
200 12:00 PM 1 x 200 on :00 back
REC S BK
100 12:00 PM 1 x 100 on :00 fly
REC S FLY
900 12:00 PM 4 x 100 on 1:30 im
} 1x EN1 S IM
1:30
4 x 125 on 1:30 Free }
EN1 S FR
1:12
675 12:12 PM 3 x 100 on 1:25 im
} 1x EN1 S IM
1:25
3 x 125 on 1:25 Free }
EN1 S FR
1:08
450 12:21 PM 2 x 100 on 1:20 im
} 1x EN1 S IM
1:20
2 x 125 on 1:20 Free }
EN2 S FR
1:04
225 12:27 PM 1 x 100 on 1:15 im
} 1x EN2 S IM
1:15
1 x 125 on 1:15 Free }
EN2 S FR
1:00
100 12:30 PM 1 x 100 on 1:10 Free
EN1 S FR
1:10
300 12:32 PM 1 x 300 on 3:05 Free
EN2 S FR
1:02
200 12:36 PM 1 x 200 on 2:20 Free
EN1 S FR
1:10
400 12:39 PM 1 x 400 on 4:10 Free
EN2 S FR
1:03
300 12:44 PM 1 x 300 on 3:30 Free
EN1 S FR
1:10
500 12:48 PM 1 x 500 on 5:15 Free
EN2 S FR
1:03
400 12:54 PM 1 x 400 on 4:40 Free
EN1 S FR
1:10
600 12:59 PM
1,500 1:06 PM
600
1 x 600 on 6:20 Free
EN2 S
5 x 100 on 1:10 Free } 1x EN1 S
4 x 100 on 1:30 Free }
EN1 S
3 x 100 on 1:05 Free }
EN2 S
2 x 100 on 1:30 Free }
EN1 S
1 x 100 on 1:00 Free }
EN2 S
1:26 PM 3 x 100 on 1:25 Free } 1x EN1 P
2 x 100 on 1:20 Free }
EN1 P
1 x 100 on 1:15 Free }
EN1 P
1:35 PM Finish time. Total: 8,150 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 12.27%
Aerobic Base
4,475 54.91%
Anaerobic Thresh 2,675 32.82%
Type of Work
Yards
================ ==============
Swim
7,550 92.64%
Pull
600
7.36%
FR
1:03
FR
1:10
FR
1:30
FR
1:05
FR
1:30
FR
1:00
FR
1:25
FR
1:20
FR
1:15
Stress Value = 98
Stroke Categories
Yards
================= =============
Freestyle
6,550 80.37%
Backstroke
200
2.45%
Breaststroke
300
3.68%
Butterfly
100
1.23%
IM
1,000 12.27%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 194 (07/24/1998)
Daily Workout [252] for Friday, March 24, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
900 12:00 PM
3 x 300 on :00 Free with drills REC D FR
1,200 12:00 PM
8 x 150 on :00 im drill } 1x
REC D IM
3,000 12:00 PM
1 x 250 on 3:10 Free
} 4x
EN1 S FR
1:16
2 x 250 on 3:10 im mixed }
EN1 S IM
1:16
1,350 12:38 PM 18 x 75 on 1:10 Free @3rd fast
EN1 S FR
1:33
2,000 12:59 PM
5 x 100 on 1:25 Free } 1x
EN1 P FR
1:25
5 x 100 on 1:15 Free }
EN1 P FR
1:15
5 x 100 on 1:20 Free }
EN1 P FR
1:20
5 x 100 on 1:10 Free }
EN1 P FR
1:10
1:25 PM Finish time. Total: 8,450 yards. Stress Value = 64
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,100 24.85%
Aerobic Base
6,350 75.15%
Stroke Categories
Yards
================= =============
Freestyle
5,250 62.13%
IM
3,200 37.87%
Type of Work
Yards
================ ==============
Swim
4,350 51.48%
Pull
2,000 23.67%
Drill
2,100 24.85%
YARDS
Daily Workout [253] for Saturday, March 25, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
TIME SET DESCRIPTION
EGY T STK
PACE
====== ========
1,000 12:00 PM
2,400 12:00 PM
4,000 12:29 PM
450
150
1,000
1:21
1:30
1:33
1:33
PM
PM
PM
PM
====================================== === = === ====
1 x 1000 on :00 Free @4th len stroke REC S FR
1 x 100 on 1:20 Free } 1x
EN1 S FR
1:20
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 100 on 1:05 Free }
EN2 S FR
1:05
2 x 100 on 1:20 Free }
EN1 S FR
1:20
2 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:10 Free }
EN1 S FR
1:10
2 x 100 on 1:05 Free }
EN2 S FR
1:05
3 x 100 on 1:20 Free }
EN1 S FR
1:20
3 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:10 Free }
EN1 S FR
1:10
3 x 100 on 1:05 Free }
EN2 S FR
1:05
8 x 200 on 2:40 im } 1x
EN1 S IM
1:20
4 x 200 on 2:30 im }
EN2 S IM
1:15
6 x 200 on 2:40 im }
EN1 S IM
1:20
2 x 200 on 2:20 im }
EN2 S FLY 1:10
18 x
25 on :30 Free
EN1 S FR
2:00
6 x
25 on :30 Free-sprint'
SP1 S FR
2:00
1 x 1000 on :00 Free
REC P FR
Finish time. Total: 9,000 yards. Stress Value = 99
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 195 (07/24/1998)
Daily Workout [253] Distance Bud McAllister (con't)
Energy Levels
Yards Stroke Categories
Yards
================ ============== ================= =============
Warm-up/Recovery 2,000 22.22% Freestyle
5,000 55.56%
Aerobic Base
5,050 56.11% Butterfly
400
4.44%
Anaerobic Thresh 1,800 20.00% IM
3,600 40.00%
Lactate Toleranc
150
1.67%
Type of Work
Yards
================ ==============
Swim
8,000 88.89%
Pull
1,000 11.11%
YARDS
======
600
2,700
SET
START
TIME
========
12:00 PM
12:00 PM
1,800 12:33 PM
Daily Workout [254] for Monday, March 27, 1995
Distance Bud McAllister Group [1,7]
No rest between sets
SET DESCRIPTION
============================
1 x 600 on :00 Free
3 x 150 on 2:00 Free } 1x
3 x 150 on 1:45 Free }
3 x 150 on 1:55 Free }
3 x 150 on 1:40 Free }
3 x 150 on 1:50 Free }
3 x 150 on 1:35 Free }
1 x 200 on 2:30 Free
} 1x
3 x 200 on 2:20 stroke }
1 x 200 on 2:30 Free
}
2 x 200 on 2:15 stroke }
1 x 200 on 2:30 Free
}
EGY
===
REC
EN1
EN1
EN1
EN2
EN1
EN2
EN1
EN2
EN1
EN2
EN1
T
=
S
S
S
S
S
S
S
S
S
S
S
S
STK
===
FR
FR
FR
FR
FR
FR
FR
FR
IM
FR
IM
FR
PACE
====
1:20
1:10
1:17
1:07
1:13
1:03
1:15
1:10
1:15
1:08
1:15
1 x 200 on 2:10 stroke }
EN2 S IM
1:05
200 12:55 PM 1 x 200 on :00 Free
REC S FR
12:55 PM Finish time. Total: 5,300 yards. Stress Value = 66
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 15.09%
Aerobic Base
2,400 45.28%
Anaerobic Thresh 2,100 39.62%
Stroke Categories
Yards
================= =============
Freestyle
4,100 77.36%
IM
1,200 22.64%
Type of Work
Yards
================ ==============
Swim
5,300 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 196 (07/24/1998)
Daily Workout [255] for Monday, March 27, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ==================================== === = === ====
1,000 12:00 PM 1 x 1000 on :00 Free 4th len stroke REC S FR
2,000 12:00 PM 2 x 100 on 1:20 Free } 1x
EN1 S FR
1:20
4 x 100 on 1:15 Free }
EN1 S FR
1:15
6 x 100 on 1:10 Free }
EN1 S FR
1:10
8 x 100 on 1:05 Free }
EN2 S FR
1:05
500 12:24 PM 2 x 250 on 3:15 im notes
EN1 S IM
1:18
1,000 12:31 PM 2 x 500 on 6:30 im notes
EN1 S IM
1:18
1,500 12:44 PM 2 x 750 on 9:45 im notes
EN1 S IM
1:18
1,500 1:04 PM 1 x
50 on :50 Free-ez
} 12x
REC S FR
1:40
1 x
75 on :50 Free-fast }
SP1 S FR
1:07
600 1:24 PM 3 x 200 on 2:30 Free
EN1 S FR
1:15
400 1:32 PM 2 x 200 on 2:30 Free-fast
SP1 S FR
1:15
1:37 PM Finish time. Total: 8,500 yards. Stress Value = 168
notes 250- 1
2
notes 500- 1
2
notes 750- 1
2
25fly,50ba,75br,100free
100fly,75ba,50br,25fr
50fly,100ba,150br,200fr
200fly,150ba,100br,50fr
75fly,150ba,225br,300fr
300fly,225ba,150br,75fr
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 18.82%
Aerobic Base
4,800 56.47%
Anaerobic Thresh
800
9.41%
Lactate Toleranc 1,300 15.29%
Stroke Categories
Yards
================= =============
Freestyle
5,500 64.71%
IM
3,000 35.29%
Type of Work
Yards
================ ==============
Swim
8,500 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 197 (07/24/1998)
Daily Workout [256] for Tuesday, March 28, 1995
YARDS
======
500
300
200
200
400
100
600
2,800
SET
START
TIME
========
12:00 PM
12:00 PM
12:04 PM
12:07 PM
12:10 PM
12:15 PM
12:17 PM
12:24 PM
Distance Bud McAllister Group [1,7]
No rest between sets
SET DESCRIPTION
EGY T
========================== === =
1 x 500 on :00 Free
REC S
3 x 100 on 1:15 Free
EN1 S
1 x 200 on 2:15 Free
EN1 S
2 x 100 on 1:15 Free
EN1 S
2 x 200 on 2:15 Free
EN1 S
1 x 100 on 1:15 Free
EN1 S
3 x 200 on 2:15 Free
EN1 S
3 x 400 on 4:40 Free } 1x EN1 S
1 x 400 on 4:10 Free }
EN2 S
2 x 400 on 4:40 Free }
EN1 S
1 x 400 on 4:05 Free }
EN3 S
200 12:56 PM 1 x 200 on :00 Free
REC S
12:56 PM Finish time. Total: 5,300 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 13.21%
Aerobic Base
3,800 71.70%
Anaerobic Thresh
400
7.55%
MaxVO2
400
7.55%
STK PACE
=== ====
FR
FR
1:15
FR
1:08
FR
1:15
FR
1:08
FR
1:15
FR
1:08
FR
1:10
FR
1:03
FR
1:10
FR
1:01
FR
Stress Value = 70
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Type of Work
Yards
================ ==============
Swim
5,300 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 198 (07/24/1998)
Daily Workout [257] for Tuesday, March 28, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ======================================== === = ===
900 12:00 PM 3 x 300 on :00 mixed drill :30rest
REC S FR
2,700 12:00 PM 3 x 50 on :50 Free } 1x
EN1 S FR
3 x 150 on 1:45 Free }
EN1 S FR
3 x 250 on 2:40 Free }
EN2 S FR
2 x 50 on :50 Free }
EN1 S FR
2 x 150 on 1:45 Free }
EN1 S FR
2 x 250 on 2:35 Free }
EN2 S FR
1 x 50 on :50 Free }
EN1 S FR
1 x 150 on 1:45 Free }
EN1 S FR
1 x 250 on 2:30 Free }
EN2 S FR
3,000 12:32 PM 1 x 50 on :50 Free
} 6x
EN1 S FR
1 x 100 on 1:20 stroke 2 of each }
EN1 S IM
1 x 150 on 1:50 Free
}
EN1 S FR
1 x 200 on 2:30 im
}
EN2 S FR
2,000 1:11 PM 1 x 100 on 1:25 Free with 4" t,d,p } 1x EN1 P FR
1 x 100 on 1:15 Free
}
EN1 P FR
2 x 100 on 1:25 Free
}
EN1 P FR
2 x 100 on 1:15 Free
}
EN1 P FR
3 x 100 on 1:25 Free
}
EN1 P FR
PACE
====
1:40
1:10
1:04
1:40
1:10
1:02
1:40
1:10
1:00
1:40
1:20
1:13
1:15
1:25
1:15
1:25
1:15
1:25
3 x 100 on 1:15 Free
4 x 100 on 1:25 Free
4 x 100 on 1:15 Free
1:38 PM Finish time. Total: 8,600 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 10.47%
Aerobic Base
5,000 58.14%
Anaerobic Thresh 2,700 31.40%
}
}
}
Stress
EN1 P
EN1 P
EN1 P
Value
FR
1:15
FR
1:25
FR
1:15
= 104
Stroke Categories
Yards
================= =============
Freestyle
8,000 93.02%
IM
600
6.98%
Type of Work
Yards
================ ==============
Swim
6,600 76.74%
Pull
2,000 23.26%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 199 (07/24/1998)
Daily Workout [258] for Wednesday, March 29, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
400 12:00 PM 1 x 400 on :00 Free/stroke
REC S FR
200 12:00 PM 1 x 200 on :00 im
REC S IM
1,050 12:00 PM 1 x 50 on :45 fly
} 3x EN1 S FLY 1:30
1 x 50 on :45 fly-back
}
EN1 S FLY 1:30
1 x 50 on :45 back
}
EN1 S BK
1:30
1 x 50 on :45 back-breast }
EN1 S BK
1:30
1 x 50 on :45 breast
}
EN1 S BR
1:30
1 x 50 on :45 breast-free }
EN1 S BR
1:30
1 x 50 on :45 Free
}
EN1 S FR
1:30
2,700 12:16 PM 1 x 300 on 3:40 Free } 1x
EN1 S FR
1:13
3 x 300 on 3:10 Free }
EN2 S FR
1:03
1 x 300 on 3:40 Free }
EN1 S FR
1:13
2 x 300 on 3:05 Free }
EN2 S FR
1:02
1 x 300 on 3:40 Free }
EN1 S FR
1:13
1 x 300 on 3:00 Free }
EN3 S FR
1:00
3,600 12:46 PM 2 x 600 on 7:00 Free } 1x
EN1 S FR
1:10
1 x 600 on 6:15 Free }
EN2 S FR
1:03
1 x 600 on 7:00 Free }
EN1 S FR
1:10
2 x 600 on 6:15 Free }
EN2 S FR
1:03
300 1:26 PM 1 x 300 on :00 Free
REC P FR
1:26 PM Finish time. Total: 8,850 yards. Stress Value = 122
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,500 16.95%
Aerobic Base
3,750 42.37%
Anaerobic Thresh 3,300 37.29%
MaxVO2
300
3.39%
Type of Work
Yards
================ ==============
Swim
8,550 96.61%
Stroke Categories
Yards
================= =============
Freestyle
7,750 87.57%
Backstroke
300
3.39%
Breaststroke
300
3.39%
Butterfly
300
3.39%
IM
200
2.26%
Pull
300
3.39%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 200 (07/24/1998)
Daily Workout [259] for Thursday, March 30, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ==================== === = === ====
400 12:00 PM 1 x 400 on :00 Free REC S FR
400 12:00 PM 4 x 100 on 1:20 Free EN1 S FR
1:20
600 12:06 PM 3 x 200 on 2:15 Free EN1 S FR
1:08
600 12:13 PM 2 x 300 on 3:10 Free EN2 S FR
1:03
400 12:20 PM 1 x 400 on 4:05 Free EN2 S FR
1:01
100 12:25 PM 1 x 100 on 1:10 Free EN1 S FR
1:10
300 12:27 PM 1 x 300 on 3:05 Free EN2 S FR
1:02
200 12:31 PM 1 x 200 on 2:20 Free EN1 S FR
1:10
400 12:34 PM 1 x 400 on 4:05 Free EN2 S FR
1:01
300 12:39 PM 1 x 300 on 3:30 Free EN1 S FR
1:10
500 12:43 PM 1 x 500 on 5:05 Free EN3 S FR
1:01
400 12:49 PM 1 x 400 on 4:40 Free EN1 S FR
1:10
600 12:54 PM 1 x 600 on 6:05 Free EN3 S FR
1:01
200 1:01 PM 1 x 200 on :00 Free REC S FR
1:01 PM Finish time. Total: 5,400 yards. Stress Value = 120
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 11.11%
Aerobic Base
2,000 37.04%
Anaerobic Thresh 1,700 31.48%
MaxVO2
1,100 20.37%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 201 (07/24/1998)
Daily Workout [260] for Thursday, March 30, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ==================================== === = ===
400 12:00 PM 1 x 400 on :00 Free rest:30 af.each REC S FR
300 12:00 PM 1 x 300 on :00 breast
REC S BR
200 12:00 PM 1 x 200 on :00 back
REC S BK
100 12:00 PM 1 x 100 on :00 fly
REC S FLY
1,800 12:00 PM 3 x 150 on 2:00 free } 1x
EN1 S FR
1 x 150 on 1:45 Free }
EN2 S FR
2 x 150 on 1:55 Free }
EN1 S FR
2 x 150 on 1:40 Free }
EN2 S FR
1 x 150 on 1:50 Free }
EN1 S FR
3 x 150 on 1:35 Free }
EN2 S FR
2,400 12:22 PM 3 x 200 on 2:50 im
} 1x
EN1 S IM
3 x 200 on 2:30 im
}
EN2 S IM
PACE
====
1:20
1:10
1:17
1:07
1:13
1:03
1:25
1:15
400 12:53 PM
800 12:58 PM
400 1:07 PM
800 1:12 PM
400 1:21 PM
800 1:26 PM
200 1:35 PM
1:35 PM
3 x 200 on 2:40 Free }
3 x 200 on 2:20 im
}
1 x 400 on 4:40 Free
1 x 800 on 8:40 Free
1 x 400 on 4:40 Free
1 x 800 on 8:30 Free
1 x 400 on 4:40 Free
1 x 800 on 8:20 Free
1 x 200 on :00 Free
Finish time. Total: 9,000 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 13.33%
Aerobic Base
3,300 36.67%
Anaerobic Thresh 4,500 50.00%
Type of Work
Yards
================ ==============
Swim
9,000 100.00%
EN1
EN2
EN1
EN2
EN1
EN2
EN1
EN2
REC
Stress
S IM
1:20
S IM
1:10
S FR
1:10
S FR
1:05
S FR
1:10
S FR
1:04
S FR
1:10
S FR
1:03
S FR
Value = 123
Stroke Categories
Yards
================= =============
Freestyle
6,000 66.67%
Backstroke
200
2.22%
Breaststroke
300
3.33%
Butterfly
100
1.11%
IM
2,400 26.67%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 202 (07/24/1998)
Daily Workout [261] for Friday, March 31, 1995
Distance Bud McAllister Group [1,7]
SET
No rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================== === = === ====
600 12:00 PM 2 x 300 on :00 Free fr/stroke REC S FR
1,400 12:00 PM 1 x 200 on 2:35 Free } 1x
EN1 S FR
1:18
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1 x 200 on 2:05 Free }
EN2 S FR
1:03
3,000 12:17 PM 1 x 100 on 1:15 Free } 3x
EN1 S FR
1:15
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1 x 300 on 3:45 Free }
EN1 S FR
1:15
1 x 400 on 4:10 Free }
EN2 S FR
1:03
300 12:51 PM 1 x 300 on :00 Free
REC P FR
12:51 PM Finish time. Total: 5,300 yards. Stress Value = 66
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 16.98%
Aerobic Base
2,200 41.51%
Anaerobic Thresh 2,200 41.51%
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 94.34%
Pull
300
5.66%
Daily Workout [262] for Friday, March 31, 1995
Distance Bud McAllister Group [1,7]
YARDS
======
800
1,200
SET
START
TIME
========
12:00 PM
12:00 PM
2,000 12:15 PM
3,300 12:45 PM
900 12:45 PM
400
1:05 PM
1:05 PM
No rest between sets
SET DESCRIPTION
EGY T STK
=================================== === = ===
1 x 800 on :00 Free/fly
REC S FR
3 x 100 on 1:20 Free } 1x
EN1 S FR
3 x 100 on 1:10 Free }
EN1 S FR
2 x 100 on 1:15 Free }
EN1 S FR
2 x 100 on 1:05 Free }
EN2 S FR
1 x 100 on 1:10 Free }
EN1 S FR
1 x 100 on 1:00 Free }
EN3 S FR
40 x
50 on :45 im order
EN1 S IM
1 x 1650 on :00 im
notes } 1x
EN1 S IM
1 x 1650 on :00 im notes
}
EN1 S IM
1 x
50 on :50 Free-ez
} 6x REC S FR
1 x
25 on :50 Free-build }
EN1 S FR
1 x
50 on :50 Free-ez
}
REC S FR
1 x
25 on :50 Free-sprint }
SP1 S FR
1 x 400 on :00 Free
REC P FR
Finish time. Total: 8,600 yards. Stress Value
PACE
====
1:20
1:10
1:15
1:05
1:10
1:00
1:30
1:40
3:20
1:40
3:20
= 86
notes-1x1650 25free-50stroke x22 rest 1 min
1x1650 50free-25stroke fast x22
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 203 (07/24/1998)
Daily Workout [262] Distance Bud McAllister (con't)
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,800 20.93%
Aerobic Base
6,350 73.84%
Anaerobic Thresh
200
2.33%
MaxVO2
100
1.16%
Lactate Toleranc
150
1.74%
Stroke Categories
Yards
================= =============
Freestyle
3,300 38.37%
IM
5,300 61.63%
Type of Work
Yards
================ ==============
Swim
8,200 95.35%
Pull
400
4.65%
YARDS
======
1,000
900
2,000
4,800
300
Daily Workout [263] for Saturday, April 1, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY
======== ========================================== ===
12:00 PM
5 x 200 on :00 mixed im
REC
12:01 PM
1 x 150 on :00 kick75 drill50 sw25 } 3x REC
1 x 150 on :00 kick25 drill50 sw25 }
EN1
12:02 PM 20 x 100 on 1:20 Free challenge notes
EN3
12:30 PM
2 x 600 on 8:30 im } 1x
EN1
3 x 600 on 7:30 im }
EN2
2 x 600 on 8:00 im }
EN1
1 x 600 on 7:00 im }
EN3
1:34 PM
1 x 300 on :00 Free
REC
1:34 PM Finish time. Total: 9,000 yards. Stress Value
T
=
S
S
S
S
S
S
S
S
S
=
STK
===
IM
IM
IM
FR
IM
IM
IM
IM
FR
221
PACE
====
1:20
1:25
1:15
1:20
1:10
challenge set 100's start on the 1:20 and go until miss
fastest time t.martin :58
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,750 19.44%
Aerobic Base
2,850 31.67%
Anaerobic Thresh 1,800 20.00%
MaxVO2
2,600 28.89%
Stroke Categories
Yards
================= =============
Freestyle
2,300 25.56%
IM
6,700 74.44%
Type of Work
Yards
================ ==============
Swim
9,000 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 204 (07/24/1998)
Daily Workout [264] for Saturday, April 1, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================ === = === ====
900 12:00 PM 1 x 300 on :00 Free } 1x
REC S FR
1 x 300 on :00 Free }
REC S FR
1 x 300 on :00 Free }
REC S FR
1,800 12:01 PM 1 x 100 on 1:20 Free
} 2x EN1 S FR
1:20
1 x 100 on 1:20 im
}
EN1 S IM
1:20
1 x 100 on 1:20 fly
}
EN1 S FLY 1:20
1 x 100 on 1:20 Free
}
EN1 S FR
1:20
1 x 100 on 1:20 im
}
EN1 S IM
1:20
1 x 100 on 1:20 back
}
EN1 S BK
1:20
1 x 100 on 1:20 Free
}
EN1 S FR
1:20
1 x 100 on 1:20 im
}
EN1 S IM
1:20
1 x 100 on 1:20 breast }
EN1 S BR
1:20
600 12:26 PM 1 x 600 on 7:00 Free
EN1 S FR
1:10
400 12:34 PM 1 x 400 on 4:40 Free
EN1 S FR
1:10
400 12:40 PM 1 x 400 on 4:20 Free
EN2 S FR
1:05
200 12:46 PM 1 x 200 on 2:20 Free
EN1 S FR
1:10
200 12:50 PM 1 x 200 on 2:10 Free
EN2 S FR
1:05
200 12:54 PM 1 x 200 on 2:00 Free
EN3 S FR
1:00
300 12:57 PM 6 x 50 on 3:00 Free sprint SP3 S FR
6:00
200 1:16 PM 1 x 200 on :00 Free
REC S FR
1:16 PM Finish time. Total: 5,200 yards. Stress Value = 66
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 21.15%
Aerobic Base
3,000 57.69%
Anaerobic Thresh
600 11.54%
MaxVO2
200
3.85%
Alactate
300
5.77%
Stroke Categories
Yards
================= =============
Freestyle
4,000 76.92%
Backstroke
200
3.85%
Breaststroke
200
3.85%
Butterfly
200
3.85%
IM
600 11.54%
Type of Work
Yards
================ ==============
Swim
5,200 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 205 (07/24/1998)
Daily Workout [265] for Monday, April 3, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ==================== === = === ====
600 12:00 PM 1 x 600 on :00 Free REC S FR
600 12:01 PM 4 x 150 on 1:55 Free EN1 S FR
1:17
300 12:10 PM 2 x 150 on 1:40 Free EN2 S FR
1:07
600 12:15 PM 4 x 150 on 1:50 Free EN1 S FR
1:13
300 12:24 PM 2 x 150 on 1:35 Free EN3 S FR
1:03
200 12:29 PM 1 x 200 on 2:20 Free EN1 S FR
1:10
400 12:33 PM 1 x 400 on 4:30 Free EN1 S FR
1:08
400 12:39 PM 1 x 400 on 4:15 Free EN2 S FR
1:04
600 12:45 PM 1 x 600 on 6:45 Free EN1 S FR
1:08
600 12:53 PM 1 x 600 on 6:30 Free EN1 S FR
1:05
600 1:01 PM 1 x 600 on 6:15 Free EN2 S FR
1:03
200 1:09 PM 1 x 200 on :00 Free REC S FR
1:09 PM Finish time. Total: 5,400 yards. Stress Value = 74
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 14.81%
Aerobic Base
3,000 55.56%
Anaerobic Thresh 1,300 24.07%
MaxVO2
300
5.56%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
YARDS
======
400
800
3,000
300
300
300
300
300
300
300
300
300
1,200
SET
START
TIME
========
12:00 PM
12:01 PM
12:02 PM
12:38
12:43
12:48
12:53
12:58
1:03
1:08
1:13
1:18
1:23
PM
PM
PM
PM
PM
PM
PM
PM
PM
PM
1:39 PM
Daily Workout [266] for Monday, April 3, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY
==================================== ===
1 x 400 on :00 Free
REC
1 x 800 on :00 rev im k-s-d-s by50s REC
1 x 200 on 2:30 Freeez } 6x
REC
3 x 100 on 1:05 Free
}
EN2
1 x 300 on 3:45 Free
EN1
1 x 300 on 3:45 fr/fly
EN1
1 x 300 on 3:45 im
EN1
1 x 300 on 3:45 Free
EN1
1 x 300 on 3:45 fr/back
EN1
1 x 300 on 3:45 im
EN1
1 x 300 on 3:45 Free
EN1
1 x 300 on 4:00 fr/breast
EN1
1 x 300 on 3:45 im
EN1
1 x 300 on 4:00 Free } 2x
EN1
1 x 200 on 2:30 Free }
EN1
1 x 100 on 1:10 Free }
EN1
Finish time. Total: 8,100 yards. Stress
Energy Levels
Yards
Stroke Categories
T STK PACE
= === ====
S FR
S IM
S FR
1:15
S FR
1:05
S FR
1:15
S FLY 1:15
S IM
1:15
S FR
1:15
S BK
1:15
S IM
1:15
S FR
1:15
S BR
1:20
S IM
1:15
P FR
1:20
P FR
1:15
P FR
1:10
Value = 75
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 206 (07/24/1998)
Daily Workout [266] Distance Bud McAllister (con't)
================ ============== ================= =============
Warm-up/Recovery 2,400 29.63% Freestyle
5,500 67.90%
Aerobic Base
3,900 48.15% Backstroke
300
3.70%
Anaerobic Thresh 1,800 22.22% Breaststroke
300
3.70%
Butterfly
300
3.70%
Type of Work
Yards IM
1,700 20.99%
================ ==============
Swim
6,900 85.19%
Pull
1,200 14.81%
Daily Workout [267] for Tuesday, April 4, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
YARDS
======
500
50
200
450
800
200
400
200
400
200
400
200
400
200
400
300
SET
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ==================== === = === ====
12:00 PM 1 x 500 on :00 Free REC S FR
12:01 PM 1 x 50 on :50 Free EN1 S FR
1:40
12:03 PM 2 x 100 on 1:20 Free EN1 S FR
1:20
12:07 PM 3 x 150 on 1:45 Free EN1 S FR
1:10
12:14 PM 4 x 200 on 2:10 Free EN2 S FR
1:05
12:24 PM 1 x 200 on 2:20 Free EN1 S FR
1:10
12:28 PM 1 x 400 on 4:20 Free EN2 S FR
1:05
12:34 PM 1 x 200 on 2:20 Free EN1 S FR
1:10
12:38 PM 1 x 400 on 4:15 Free EN2 S FR
1:04
12:44 PM 1 x 200 on 2:20 Free EN1 S FR
1:10
12:48 PM 1 x 400 on 4:10 Free EN2 S FR
1:03
12:54 PM 1 x 200 on 2:20 Free EN1 S FR
1:10
12:58 PM 1 x 400 on 4:05 Free EN3 S FR
1:01
1:04 PM 1 x 200 on 2:20 Free EN1 S FR
1:10
1:08 PM 1 x 400 on 4:00 Free EN3 S FR
1:00
1:13 PM 1 x 300 on :00 Free REC P FR
1:13 PM Finish time. Total: 5,300 yards. Stress Value = 105
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 15.09%
Aerobic Base
1,700 32.08%
Anaerobic Thresh 2,000 37.74%
MaxVO2
800 15.09%
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 94.34%
Pull
300
5.66%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 207 (07/24/1998)
Daily Workout [268] for Tuesday, April 4, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
======
500
400
300
200
100
1,350
2,400
========
12:00 PM
12:01 PM
12:02 PM
12:03 PM
12:04 PM
12:05 PM
12:24 PM
800 12:52 PM
600 1:03 PM
400 1:11 PM
200 1:17 PM
600 1:21 PM
400 1:29 PM
200 1:35 PM
400 1:39 PM
200 1:45 PM
400 1:49 PM
1:49 PM
==================================== ===
1 x 500 on :00 Free rest:30sec all REC
1 x 400 on :00 im
REC
1 x 300 on :00 breast
REC
1 x 200 on :00 back
REC
1 x 100 on :00 fly
REC
18 x 75 on 1:00 Free @3rd stroke
EN1
2 x 300 on 3:30 Free } 1x
EN1
2 x 300 on 3:10 Free }
EN2
2 x 300 on 3:30 Free }
EN1
2 x 300 on 3:05 Free }
EN3
1 x 800 on 9:40 Free
EN1
1 x 600 on 7:00 Free
EN1
1 x 400 on 4:30 Free
EN1
1 x 200 on 2:10 Free fast notes
EN2
1 x 600 on 7:00 Free
EN1
1 x 400 on 4:30 Free
EN1
1 x 200 on 2:10 Free fast notes
EN2
1 x 400 on 4:30 Free
EN1
1 x 200 on 2:10 Free fast notes
EN2
1 x 400 on :00 Free
REC
Finish time. Total: 9,450 yards. Stress
= === ====
S FR
S IM
S BR
S BK
S FLY
S FR
1:20
S FR
1:10
S FR
1:03
S FR
1:10
S FR
1:02
S FR
1:13
S FR
1:10
S FR
1:08
S FR
1:05
S FR
1:10
S FR
1:08
S FR
1:05
S FR
1:08
S FR
1:05
P FR
Value = 118
notes-200's fast
t.martin 1:54, 1:55, 1:54
s,chiba 1:58, 1:59, 1:59
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,900 20.11%
Aerobic Base
5,750 60.85%
Anaerobic Thresh 1,200 12.70%
MaxVO2
600
6.35%
Stroke Categories
Yards
================= =============
Freestyle
8,450 89.42%
Backstroke
200
2.12%
Breaststroke
300
3.17%
Butterfly
100
1.06%
IM
400
4.23%
Type of Work
Yards
================ ==============
Swim
9,050 95.77%
Pull
400
4.23%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 208 (07/24/1998)
Daily Workout [269] for Wednesday, April 5, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ===================================== === = ===
800 12:00 PM
1 x 800 on :00 Free
REC S FR
500 12:01 PM
5 x 100 on 1:20 im
EN1 S IM
400 12:09 PM
4 x 100 on 1:20 Free
EN1 S FR
300 12:16 PM
3 x 100 on 1:15 im
EN1 S IM
200 12:21 PM
2 x 100 on 1:20 Free
EN1 S FR
100 12:25 PM
1 x 100 on 1:10 im
EN2 S IM
200 12:28 PM
1 x 200 on 2:40 im
EN1 S IM
400 12:32 PM
2 x 200 on 2:20 Free
EN1 S FR
600 12:38 PM
3 x 200 on 2:30 im
EN1 S IM
800 12:47 PM
4 x 200 on 2:20 Free
EN1 S FR
PACE
====
1:20
1:20
1:15
1:20
1:10
1:20
1:10
1:15
1:10
1,000 12:58 PM
900 1:11 PM
900 1:27 PM
700 1:43 PM
450 1:57 PM
150
5 x 200 on 2:20 im
EN2 S IM
18 x 50 on :50 fly challenge notes EN3 S FLY
18 x 50 on :50 back challenge notes EN3 S BK
14 x 50 on :55 br challenge notes
EN3 S BR
1 x 50 on 1:00 Free-ez
} 6x
REC S FR
1 x 25 on :30 Free-sprint }
SP1 S FR
2:07 PM
1 x 150 on :00 Free
REC S FR
2:07 PM Finish time. Total: 8,400 yards. Stress Value =
1:10
1:40
1:40
1:50
2:00
2:00
218
notes- there were three challenge sets in this workout
1-fly by 50's, 1-back by 50's, 1-breast by 50's
fly- 50,49,48 go until miss
back- 50,49,48 go until miss
breast- 55,54,53 go until miss
no specific end points were measured
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,250 14.88%
Aerobic Base
3,400 40.48%
Anaerobic Thresh 1,100 13.10%
MaxVO2
2,500 29.76%
Lactate Toleranc
150
1.79%
Stroke Categories
Yards
================= =============
Freestyle
3,200 38.10%
Backstroke
900 10.71%
Breaststroke
700
8.33%
Butterfly
900 10.71%
IM
2,700 32.14%
Type of Work
Yards
================ ==============
Swim
8,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 209 (07/24/1998)
Daily Workout [270] for Thursday, April 6, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
400 12:01 PM 4 x 100 on 1:15 Free
EN1 S FR
1:15
100 12:07 PM 1 x 100 on 1:05 Free
EN2 S FR
1:05
300 12:10 PM 3 x 100 on 1:15 Free
EN1 S FR
1:15
200 12:15 PM 2 x 100 on 1:05 Free
EN2 S FR
1:05
200 12:19 PM 2 x 100 on 1:15 Free
EN1 S FR
1:15
300 12:23 PM 3 x 100 on 1:05 Free
EN2 S FR
1:05
100 12:28 PM 1 x 100 on 1:15 Free
EN1 S FR
1:15
400 12:31 PM 4 x 100 on 1:05 Free
EN2 S FR
1:05
2,400 12:37 PM 3 x 800 on 8:40 Free-notes EN3 S FR
1:05
200 1:04 PM 1 x 200 on :00 Free
REC S FR
1:04 PM Finish time. Total: 5,200 yards. Stress Value = 174
notes- t.martin 8:34,8:24,8:11
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 15.38%
Aerobic Base
1,000 19.23%
Anaerobic Thresh 1,000 19.23%
MaxVO2
2,400 46.15%
Stroke Categories
Yards
================= =============
Freestyle
5,200 100.00%
Type of Work
Yards
================ ==============
Swim
5,200 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 210 (07/24/1998)
Daily Workout [271] for Thursday, April 6, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== =========================================== === = ===
800 12:00 PM
2 x 400 on :00 Free fr/stroke
REC S FR
1,800 12:01 PM
1 x 150 on 2:45 Free 50-k,50-dr,50-s } 6x EN1 S FR
1 x 100 on 1:45 Free 50-dr,50-s
}
EN1 S FR
1 x 50 on :45 Free
}
EN1 S FR
200 12:34 PM
1 x 200 on 2:30 Free
EN1 S FR
1,000 12:38 PM
4 x 250 on 2:45 Free
EN2 S FR
200 12:50 PM
1 x 200 on 2:30 Free
EN1 S FR
750 12:54 PM
3 x 250 on 2:40 Free
EN2 S FR
200 1:03 PM
1 x 200 on 2:30 Free
EN1 S FR
500 1:07 PM
2 x 250 on 2:35 Free
EN3 S FR
200 1:14 PM
1 x 200 on 2:30 Free
EN1 S FR
250 1:18 PM
1 x 250 on 2:30 Free
EN3 S FR
1,200 1:22 PM 12 x 100 on 1:50 Free 1/2 boards 3rdf
EN1 K FR
960 1:45 PM
1 x 20 on :00 kick sprint underh2o } 6x SP1 S FR
1 x 60 on :00 Free-ez
}
REC S FR
1 x 20 on :00 Free- sprint dive
}
SP1 S FR
1 x 60 on :00 Free-ez
}
REC S FR
400 1:46 PM
1 x 400 on :00 Free
REC P FR
1:46 PM Finish time. Total: 8,460 yards. Stress Value = 137
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,920 22.70%
Aerobic Base
3,800 44.92%
Anaerobic Thresh 1,750 20.69%
MaxVO2
750
8.87%
Lactate Toleranc
240
2.84%
Stroke Categories
Yards
================= =============
Freestyle
8,460 100.00%
Type of Work
Yards
================ ==============
Swim
6,860 81.09%
Kick
1,200 14.18%
Pull
400
4.73%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 211 (07/24/1998)
Daily Workout [272] for Friday, April 7, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================== === = === ====
600 12:00 PM 2 x 300 on :00 Free fr/stroke REC S FR
200 12:01 PM 4 x 50 on :45 Free
EN1 S FR
1:30
PACE
====
1:50
1:45
1:30
1:15
1:06
1:15
1:04
1:15
1:02
1:15
1:00
1:50
150
150
300
100
450
50
600
400
800
1,200
400
12:05
12:08
12:12
12:17
12:20
12:27
12:29
12:37
12:43
12:53
1:07
1:07
PM 1 x 150 on 1:45 Free
EN2 S FR
1:10
PM 3 x 50 on :45 Free
EN1 S FR
1:30
PM 2 x 150 on 1:45 Free
EN2 S FR
1:10
PM 2 x 50 on :45 Free
EN1 S FR
1:30
PM 3 x 150 on 1:45 Free
EN2 S FR
1:10
PM 1 x 50 on :45 Free
EN1 S FR
1:30
PM 4 x 150 on 1:45 Free
EN2 S FR
1:10
PM 1 x 400 on 4:45 Free
EN1 S FR
1:11
PM 2 x 400 on 4:30 Free
EN1 S FR
1:08
PM 3 x 400 on 4:15 Free
EN2 S FR
1:04
PM 1 x 400 on :00 Free
REC P FR
PM Finish time. Total: 5,400 yards. Stress Value = 71
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 18.52%
Aerobic Base
1,700 31.48%
Anaerobic Thresh 2,700 50.00%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 92.59%
Pull
400
7.41%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw.
Page 212 (07/24/1998)
Daily Workout [273] for Friday, April 7, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T
====== ======== ======================================= === =
1,200 12:00 PM 2 x 600 on :00 free/im k/dr/sw
REC S
500 12:01 PM 5 x 100 on 1:15 Free
EN1 S
100 12:09 PM 1 x 100 on 1:15 im
EN1 S
400 12:12 PM 4 x 100 on 1:15 Free
EN1 S
100 12:18 PM 1 x 100 on 1:15 im
EN1 S
300 12:21 PM 3 x 100 on 1:15 Free
EN1 S
100 12:26 PM 1 x 100 on 1:15 im
EN1 S
200 12:29 PM 2 x 100 on 1:15 Free
EN1 S
100 12:33 PM 1 x 100 on 1:15 im
EN1 S
100 12:36 PM 1 x 100 on 1:15 Free
EN1 S
100 12:39 PM 1 x 100 on 1:15 im
EN1 S
100 12:42 PM 1 x 100 on 1:20 Free
EN1 S
100 12:45 PM 1 x 100 on 1:20 Free
EN1 S
200 12:48 PM 1 x 200 on 2:15 Free
EN1 S
100 12:52 PM 1 x 100 on 1:20 Free
EN1 S
200 12:55 PM 1 x 200 on 2:15 Free
EN1 S
300 12:59 PM 1 x 300 on 3:10 Free
EN2 S
100 1:04 PM 1 x 100 on 1:20 Free
EN1 S
200 1:07 PM 1 x 200 on 2:15 Free
EN1 S
300 1:11 PM 1 x 300 on 3:10 Free
EN2 S
400 1:16 PM 1 x 400 on 4:05 Free
EN2 S
3,600 1:22 PM 1 x 500 on 5:15 Free
} 4x EN2 S
1 x 300 on 3:30 Free
}
EN1 S
1 x 100 on 2:00 Free-sprint notes }
SP1 S
200 2:06 PM 1 x 200 on :00 Free
REC S
4
STK
===
FR
FR
IM
FR
IM
FR
IM
IM
IM
FR
IM
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
PACE
====
1:15
1:15
1:15
1:15
1:15
1:15
1:15
1:15
1:15
1:15
1:20
1:20
1:08
1:20
1:08
1:03
1:20
1:08
1:03
1:01
1:03
1:10
2:00
2:06 PM Finish time.
Total: 9,000 yards.
Stress Value = 134
notes- the 100's were recorded
t.martin 54.6,54.6,54.5,54.4
s.chiba 58.0,56.2,57.6,57.1
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 15.56%
Aerobic Base
4,200 46.67%
Anaerobic Thresh 3,000 33.33%
Lactate Toleranc
400
4.44%
Stroke Categories
Yards
================= =============
Freestyle
8,300 92.22%
IM
700
7.78%
Type of Work
Yards
================ ==============
Swim
9,000 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA
Page 213 (07/24/1998)
Daily Workout [274] for Saturday, April 8,
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY
====== ======== ===================================== ===
1,650 12:00 PM
1 x 1650 on :00 Free 3rd len stroke REC
1,050 12:01 PM 21 x
50 on :45 im order
EN1
100 12:18 PM
1 x 100 on 1:10 Free
EN1
300 12:21 PM
1 x 300 on 3:05 Free
EN3
200 12:26 PM
1 x 200 on 2:20 Free
EN1
400 12:30 PM
1 x 400 on 4:05 Free
EN3
300 12:36 PM
1 x 300 on 3:30 Free
EN1
500 12:41 PM
1 x 500 on 5:05 Free
EN3
400 12:48 PM
1 x 400 on 4:40 Free
EN1
600 12:54 PM
1 x 600 on 6:05 Free
EN3
100 1:02 PM
1 x 100 on 1:10 Free
EN1
400 1:05 PM
2 x 200 on 2:10 Free
EN2
200 1:11 PM
1 x 200 on 2:20 Free
EN1
800 1:15 PM
2 x 400 on 4:10 Free
EN2
300 1:25 PM
1 x 300 on 3:30 Free
EN1
1,200 1:30 PM
2 x 600 on 6:10 Free
EN3
400 1:44 PM
1 x 400 on 4:40 Free
EN1
1,600 1:50 PM
2 x 800 on 8:10 Free
EN3
200 2:08 PM
1 x 200 on :00 Free
REC
2:08 PM Finish time. Total: 10,700 yards. Stress
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,850 17.29%
Aerobic Base
3,050 28.50%
Anaerobic Thresh 1,200 11.21%
MaxVO2
4,600 42.99%
Type of Work
Yards
================ ==============
Swim
10,700 100.00%
Sw. 4
1995
T STK PACE
= === ====
S FR
S IM
1:30
S FR
1:10
S FR
1:02
S FR
1:10
S FR
1:01
S FR
1:10
S FR
1:01
S FR
1:10
S FR
1:01
S FR
1:10
S FR
1:05
S FR
1:10
S FR
1:03
S FR
1:10
S FR
1:02
S FR
1:10
S FR
1:01
S FR
Value = 331
Stroke Categories
Yards
================= =============
Freestyle
9,650 90.19%
IM
1,050
9.81%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 214 (07/24/1998)
Daily Workout [275] for Saturday, April 8, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ===================================== === = ===
400 12:00 PM
1 x 400 on :00 Free @4th len stroke REC S FR
300 12:01 PM
1 x 300 on :00 free @3rd len stroke REC S FR
200 12:02 PM
1 x 200 on :00 Free @2nd len stroke REC S FR
100 12:03 PM
1 x 100 on :00 stroke
REC S FR
400 12:04 PM
4 x 100 on 1:30 im
EN1 S IM
500 12:11 PM
4 x 125 on 1:30 Free
EN2 S FR
300 12:18 PM
3 x 100 on 1:25 im
EN1 S IM
375 12:24 PM
3 x 125 on 1:25 Free
EN2 S FR
200 12:30 PM
2 x 100 on 1:20 im
EN1 S IM
250 12:34 PM
2 x 125 on 1:20 Free
EN2 S FR
100 12:38 PM
1 x 100 on 1:15 im
EN1 S IM
125 12:41 PM
1 x 125 on 1:15 Free
EN2 S FR
1,200 12:44 PM 16 x 75 on 1:15 Free @4th sprint
EN1 S FR
300 1:05 PM
1 x 300 on :00 Free
REC S FR
1:05 PM Finish time. Total: 4,750 yards. Stress Value =
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,300 27.37%
Aerobic Base
2,200 46.32%
Anaerobic Thresh 1,250 26.32%
PACE
====
1:30
1:12
1:25
1:08
1:20
1:04
1:15
1:00
1:40
47
Stroke Categories
Yards
================= =============
Freestyle
3,750 78.95%
IM
1,000 21.05%
Type of Work
Yards
================ ==============
Swim
4,750 100.00%
YARDS
======
500
600
300
400
200
200
100
2,400
400
SET
START
TIME
========
12:00 PM
12:01 PM
12:10 PM
12:15 PM
12:21 PM
12:25 PM
12:29 PM
12:31 PM
Daily Workout [276] for Monday, April 10, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY
========================================== ===
1 x 500 on :00 Free
REC
6 x 100 on 1:20 Free
EN1
3 x 100 on 1:10 Free
EN1
4 x 100 on 1:15 Free
EN1
2 x 100 on 1:05 Free
EN2
2 x 100 on 1:10 Free
EN1
1 x 100 on 1:00 Free
EN3
1 x 50 on :50 Free-ez
} 12x REC
1 x 75 on :50 Free-fast
}
SP1
1 x 75 on :50 Free faster than 1st }
SP1
1:02 PM 1 x 400 on :00 Free
REC
1:02 PM Finish time. Total: 5,100 yards. Stress Value
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,500 29.41%
Aerobic Base
1,500 29.41%
T
=
S
S
S
S
S
S
S
S
S
S
P
=
STK
===
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
169
Stroke Categories
Yards
================= =============
Freestyle
5,100 100.00%
PACE
====
1:20
1:10
1:15
1:05
1:10
1:00
1:40
1:07
1:07
Anaerobic Thresh
200
3.92%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 215 (07/24/1998)
Daily Workout [276] Distance Bud McAllister (con't)
MaxVO2
100
1.96%
Lactate Toleranc 1,800 35.29%
Type of Work
Yards
================ ==============
Swim
4,700 92.16%
Pull
400
7.84%
YARDS
======
1,000
125
125
250
250
375
375
500
500
3,600
600
300
300
300
400
SET
START
TIME
========
12:00 PM
12:01 PM
12:04 PM
12:07 PM
12:11 PM
12:15 PM
12:21 PM
12:26 PM
12:33 PM
12:40 PM
1:29
1:37
1:41
1:46
1:47
1:47
PM
PM
PM
PM
PM
PM
Daily Workout [277] for Monday, April 10, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
================================
5 x 200 on :00 mixed im
1 x 125 on 1:30 Free
1 x 125 on 1:20 Free
2 x 125 on 1:30 Free
2 x 125 on 1:20 Free
3 x 125 on 1:30 Free
3 x 125 on 1:20 Free
4 x 125 on 1:30 Free
4 x 125 on 1:20 Free
1 x 50 on :50 Free
} 6x
1 x 150 on 2:00 stroke
}
1 x 100 on 1:20 Free
}
1 x 300 on 3:45 im-notes }
2 x 300 on 3:30 Free
1 x 300 on 3:00 Free
1 x 300 on 3:30 Free
1 x 300 on :00 Free-timed notes
1 x 400 on :00 Free
Finish time. Total: 9,000 yards.
EGY T STK PACE
=== = === ====
REC S IM
EN1 S FR
1:12
EN2 S FR
1:04
EN1 S FR
1:12
EN2 S FR
1:04
EN1 S FR
1:12
EN2 S FR
1:04
EN1 S FR
1:12
EN2 S FR
1:04
EN1 S FR
1:40
EN1 S IM
1:20
EN1 S FR
1:20
EN2 S IM
1:15
EN1 S FR
1:10
EN3 S FR
1:00
EN1 S FR
1:10
EN3 S FR
REC P FR
Stress Value = 137
notes-last 300 timed
t.martin 2:51.0
s.chiba 2:55.6
notes- last 300 im timned
t.martin
3:13
j.maddox
3:13
k.feldman
3:14
s.chiba
3:24
a.leight
3:24
j.obando
3:19
a.iacopetti 3:28
k.reitzel
3:31
h.paz
4:03
j.arrow
3:38
Energy Levels
Yards
================ ==============
Stroke Categories
Yards
================= =============
Warm-up/Recovery 1,400 15.56% Freestyle
5,300 58.89%
Aerobic Base
3,950 43.89% IM
3,700 41.11%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 216 (07/24/1998)
Daily Workout [277] Distance Bud McAllister (con't)
Anaerobic Thresh 3,050 33.89%
MaxVO2
600
6.67%
Type of Work
Yards
================ ==============
Swim
8,600 95.56%
Pull
400
4.44%
YARDS
======
800
600
600
600
600
400
800
1,200
300
Daily Workout [278] for Tuesday, April 11, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ==================== === = === ====
12:00 PM 1 x 800 on :00 Free REC S FR
12:01 PM 3 x 200 on 2:25 Free EN1 S FR
1:13
12:10 PM 3 x 200 on 2:15 Free EN1 S FR
1:08
12:18 PM 3 x 200 on 2:20 Free EN1 S FR
1:10
12:26 PM 3 x 200 on 2:10 Free EN1 S FR
1:05
12:34 PM 1 x 400 on 4:45 Free EN1 S FR
1:11
12:40 PM 2 x 400 on 4:30 Free EN1 S FR
1:08
12:50 PM 3 x 400 on 4:15 Free EN2 S FR
1:04
1:04 PM 1 x 300 on :00 Free REC P FR
1:04 PM Finish time. Total: 5,900 yards. Stress Value = 60
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 18.64%
Aerobic Base
3,600 61.02%
Anaerobic Thresh 1,200 20.34%
Stroke Categories
Yards
================= =============
Freestyle
5,900 100.00%
Type of Work
Yards
================ ==============
Swim
5,600 94.92%
Pull
300
5.08%
YARDS
======
900
500
1,000
1,500
3,000
1,000
150
300
300
Daily Workout [279] for Tuesday, April 11, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK
======== =================================== === = ===
12:00 PM
3 x 300 on :00 Free sw/kick/pull REC S FR
12:01 PM
5 x 100 on 1:15 Free
EN1 S FR
12:09 PM 10 x 100 on 1:10 Free
EN1 S FR
12:22 PM 15 x 100 on 1:05 Free
EN2 S FR
12:40 PM
6 x 500 on 6:40 im mixed distance EN1 S IM
1:21 PM
5 x 200 on 2:45 Free 3,5fast
EN1 S FR
1:36 PM
6 x 25 on :30 free sprint
SP1 S FR
1:40 PM 12 x 25 on :30 Free
EN1 S FR
1:47 PM
1 x 300 on :00 Free
REC S FR
PACE
====
1:15
1:10
1:05
1:20
1:23
2:00
2:00
1:47 PM Finish time.
Total: 8,650 yards.
Stress Value = 100
Energy Levels
Yards Stroke Categories
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 217 (07/24/1998)
Daily Workout [279] Distance Bud McAllister (con't)
================ ============== ================= =============
Warm-up/Recovery 1,200 13.87% Freestyle
5,650 65.32%
Aerobic Base
5,800 67.05% IM
3,000 34.68%
Anaerobic Thresh 1,500 17.34%
Lactate Toleranc
150
1.73%
Type of Work
Yards
================ ==============
Swim
8,650 100.00%
YARDS
======
1,000
1,500
2,400
3,000
600
Daily Workout [280] for Wednesday, April 12, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK
======== =========================================== === = ===
12:00 PM
1 x 1000 on :00 Free @4th len stroke
REC S FR
12:01 PM
1 x 200 on 2:40 Free last 50 stroke } 3x EN1 S FR
1 x 150 on 2:00 Free last 50 stroke }
EN1 S FR
1 x 100 on 1:20 Free last 50 stroke }
EN1 S FR
1 x
50 on :40 Free
}
EN1 S FR
12:22 PM
1 x 100 on 1:15 fly
} 1x
EN1 S FLY
1 x 100 on 1:15 back
}
EN1 S BK
1 x 100 on 1:25 breast }
EN1 S BR
1 x 100 on 1:15 Free
}
EN1 S FR
2 x 100 on 1:15 fly
}
EN1 S FLY
2 x 100 on 1:15 back
}
EN1 S BK
2 x 100 on 1:25 breast }
EN1 S BR
2 x 100 on 1:15 Free
}
EN1 S FR
3 x 100 on 1:15 fly
}
EN1 S FLY
3 x 100 on 1:15 back
}
EN1 S BK
3 x 100 on 1:25 breast }
EN1 S BR
3 x 100 on 1:15 Free
}
EN1 S FR
12:54 PM 12 x 100 on 1:30 Free-ez
} 1x
REC S FR
12 x 150 on 1:30 Free-fast (notes) }
EN3 S FR
1:31 PM
1 x 600 on :00 Free
REC P FR
1:31 PM Finish time. Total: 8,500 yards. Stress Value = 147
150's notes ave
t.martin
1:24
j.maddox
1:24
k.feldman 1:24
s.chiba
1:26
a.leight
1:31
k.reitzel 1:32
d.tong
1:29
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,800 32.94%
Stroke Categories
Yards
================= =============
Freestyle
6,700 78.82%
PACE
====
1:20
1:20
1:20
1:20
1:15
1:15
1:25
1:15
1:15
1:15
1:25
1:15
1:15
1:15
1:25
1:15
1:30
1:00
Aerobic Base
MaxVO2
3,900
1,800
45.88%
21.18%
Backstroke
Breaststroke
Butterfly
600
600
600
7.06%
7.06%
7.06%
Type of Work
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 218 (07/24/1998)
Daily Workout [280] Distance Bud McAllister (con't)
================ ==============
Swim
7,900 92.94%
Pull
600
7.06%
YARDS
======
600
1,500
3,150
300
Daily Workout [281] for Wednesday, April 12, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ============================== === = === ====
12:00 PM 2 x 300 on :00 Free fr/stroke REC S FR
12:01 PM 8 x 75 on 1:00 Free } 1x
EN1 S FR
1:20
4 x 75 on :50 Free }
EN2 S FR
1:07
6 x 75 on :55 Free }
EN1 S FR
1:13
2 x 75 on :45 Free }
EN3 S FR
1:00
12:21 PM 1 x 500 on 5:40 Free } 3x
EN1 S FR
1:08
1 x 550 on 5:40 Free }
EN2 S FR
1:02
12:56 PM 1 x 300 on :00 Free
REC P FR
12:56 PM Finish time. Total: 5,550 yards. Stress Value = 74
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 16.22%
Aerobic Base
2,550 45.95%
Anaerobic Thresh 1,950 35.14%
MaxVO2
150
2.70%
Stroke Categories
Yards
================= =============
Freestyle
5,550 100.00%
Type of Work
Yards
================ ==============
Swim
5,250 94.59%
Pull
300
5.41%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 219 (07/24/1998)
Daily Workout [282] for Thursday, April 13, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
200 12:00 PM 1 x 200 on :00 Free
REC S FR
400 12:01 PM 1 x 400 on :00 Free/stroke
REC S FR
600 12:02 PM 1 x 600 on :00 rev.im 50-k/dr/sw REC S IM
1,500 12:03 PM 1 x 50 on :45 Free } 1x
EN1 S FR
1:30
1 x 50 on :40 Free }
EN1 S FR
1:20
1 x 50 on :35 Free }
EN1 S FR
1:10
2 x 50 on :45 Free }
EN1 S FR
1:30
2 x 50 on :40 Free }
EN1 S FR
1:20
2 x 50 on :35 Free }
EN1 S FR
1:10
200
200
200
400
200
600
200
800
800
800
800
800
300
12:24
12:28
12:32
12:36
12:42
12:46
12:55
12:59
1:10
1:22
1:33
1:45
1:56
1:56
PM
PM
PM
PM
PM
PM
PM
PM
PM
PM
PM
PM
PM
PM
3 x 50 on :45 Free }
3 x 50 on :40 Free }
3 x 50 on :35 Free }
4 x 50 on :45 Free }
4 x 50 on :40 Free }
4 x 50 on :35 Free }
1 x 200 on 2:35 Free
1 x 200 on 2:35 im
1 x 200 on 2:35 Free
2 x 200 on 2:30 im
1 x 200 on 2:35 Free
3 x 200 on 2:25 im
1 x 200 on 2:35 Free
4 x 200 on 2:20 im
2 x 400 on 5:30 im
2 x 400 on 5:00 im
2 x 400 on 5:20 im
2 x 400 on 4:50 im
1 x 300 on :00 Free
Finish time. Total: 9,000 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,500 16.67%
Aerobic Base
4,500 50.00%
Anaerobic Thresh 3,000 33.33%
EN1 S FR
1:30
EN1 S FR
1:20
EN1 S FR
1:10
EN1 S FR
1:30
EN1 S FR
1:20
EN1 S FR
1:10
EN1 S FR
1:18
EN1 S IM
1:18
EN1 S FR
1:18
EN1 S IM
1:15
EN1 S FR
1:18
EN2 S IM
1:13
EN1 S FR
1:18
EN2 S IM
1:10
EN1 S IM
1:23
EN2 S IM
1:15
EN1 S IM
1:20
EN2 S IM
1:13
REC P FR
Stress Value = 105
Stroke Categories
Yards
================= =============
Freestyle
3,200 35.56%
IM
5,800 64.44%
Type of Work
Yards
================ ==============
Swim
8,700 96.67%
Pull
300
3.33%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 220 (07/24/1998)
Daily Workout [283] for Friday, April 14, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ====================== === = === ====
600 12:00 PM 1 x 600 on
:00 Free REC S FR
100 12:01 PM 1 x 100 on 1:10 Free EN1 S FR
1:10
200 12:04 PM 1 x 200 on 2:20 Free EN1 S FR
1:10
200 12:08 PM 1 x 200 on 2:10 Free EN2 S FR
1:05
300 12:12 PM 1 x 300 on 3:30 Free EN1 S FR
1:10
300 12:17 PM 1 x 300 on 3:20 Free EN1 S FR
1:07
300 12:22 PM 1 x 300 on 3:10 Free EN2 S FR
1:03
400 12:27 PM 1 x 400 on 4:40 Free EN1 S FR
1:10
400 12:33 PM 1 x 400 on 4:30 Free EN1 S FR
1:08
400 12:39 PM 1 x 400 on 4:20 Free EN2 S FR
1:05
400 12:45 PM 1 x 400 on 4:10 Free EN2 S FR
1:03
2,000 12:51 PM 2 x 1000 on 13:00 Free EN1 P FR
1:18
200 1:18 PM 1 x 200 on
:00 Free REC S FR
1:18 PM Finish time. Total: 5,800 yards. Stress Value = 63
Energy Levels
Yards
================ ==============
Stroke Categories
Yards
================= =============
Warm-up/Recovery
Aerobic Base
Anaerobic Thresh
800
3,700
1,300
13.79%
63.79%
22.41%
Freestyle
5,800 100.00%
Type of Work
Yards
================ ==============
Swim
3,800 65.52%
Pull
2,000 34.48%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 221 (07/24/1998)
Daily Workout [284] for Friday, April 14, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ======================================= === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
300 12:01 PM 1 x 300 on :00 breast
REC S BR
200 12:02 PM 1 x 200 on :00 back
REC S BK
100 12:03 PM 1 x 100 on :00 fly
REC S FLY
1,200 12:04 PM 1 x 100 on 1:50 fly kick-swim
} 1x EN1 S FLY 1:50
1 x 100 on 1:40 fly drill-swim
}
EN1 S FR
1:40
1 x 100 on 1:30 fly
}
EN1 S FLY 1:30
1 x 100 on 1:50 back kick-swim
}
EN1 S BK
1:50
1 x 100 on 1:40 back drill-swim
}
EN1 S BK
1:40
1 x 100 on 1:30 back
}
EN1 S BK
1:30
1 x 100 on 2:00 breast kick-swim }
EN1 S BR
2:00
1 x 100 on 1:50 breast drill-swim }
EN1 S BR
1:50
1 x 100 on 1:40 breast
}
EN1 S BR
1:40
1 x 100 on 1:50 Free kick-swim
}
EN1 S FR
1:50
1 x 100 on 1:40 Free drill-swim
}
EN1 S FR
1:40
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
150 12:26 PM 1 x 150 on 2:00 Free
EN1 S FR
1:20
150 12:29 PM 1 x 150 on 1:45 Free
EN2 S FR
1:10
300 12:32 PM 2 x 150 on 1:55 Free
EN1 S FR
1:17
300 12:37 PM 2 x 150 on 1:40 Free
EN2 S FR
1:07
450 12:42 PM 3 x 150 on 1:50 Free
EN1 S FR
1:13
450 12:49 PM 3 x 150 on 1:35 Free
EN2 S FR
1:03
100 12:55 PM 1 x 100 on 1:10 Free
EN1 S FR
1:10
200 12:58 PM 1 x 200 on 2:20 im
EN2 S IM
1:10
300 1:02 PM 1 x 300 on 3:30 Free
EN1 S FR
1:10
400 1:07 PM 1 x 400 on 4:40 im
EN2 S IM
1:10
500 1:13 PM 1 x 500 on 5:50 Free
EN1 S FR
1:10
600 1:20 PM 1 x 600 on 7:00 im
EN2 S IM
1:10
700 1:28 PM 1 x 700 on 8:10 Free
EN1 S FR
1:10
800 1:38 PM 1 x 800 on 9:20 im
EN2 S IM
1:10
600 1:49 PM 1 x 25 on :30 Free-ez
} 6x
REC S FR
2:00
1 x 25 on :30 Free-build }
EN1 S FR
2:00
1 x 25 on :30 Free-ez
}
REC S FR
2:00
1 x 25 on :30 Free-sprint }
SP1 S FR
2:00
300 2:02 PM 1 x 300 on :00 Free
REC K FR
2:02 PM Finish time. Total: 8,500 yards. Stress Value = 109
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 18.82%
Stroke Categories
Yards
================= =============
Freestyle
5,100 60.00%
Aerobic Base
Anaerobic Thresh
Lactate Toleranc
3,850
2,900
150
45.29%
34.12%
1.76%
Backstroke
Breaststroke
Butterfly
IM
500
600
300
2,000
5.88%
7.06%
3.53%
23.53%
Type of Work
Yards
================ ==============
Swim
8,200 96.47%
Kick
300
3.53%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 222 (07/24/1998)
Daily Workout [285] for Saturday, April 15, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
800 12:00 PM 1 x 800 on :00 Free
REC S FR
1,800 12:01 PM 1 x 100 on 1:20 free
} 6x
EN1 S FR
1:20
1 x 100 on 1:20 im
}
EN1 S IM
1:20
1 x 100 on 1:20 rev.im }
EN1 S IM
1:20
750 12:26 PM 3 x 250 on 3:10 Free
EN1 S FR
1:16
750 12:37 PM 3 x 250 on 2:40 Free
EN2 S FR
1:04
500 12:46 PM 2 x 250 on 3:05 Free
EN1 S FR
1:14
500 12:54 PM 2 x 250 on 2:35 Free
EN2 S FR
1:02
250 1:01 PM 1 x 250 on 3:00 Free
EN1 S FR
1:12
250 1:05 PM 1 x 250 on 2:30 Free
EN2 S FR
1:00
3,600 1:09 PM 1 x 100 on 1:15 Free
} 3x EN1 S FR
1:15
1 x 300 on 3:15 Free
}
EN2 S FR
1:05
1 x 200 on 2:30 Free
}
EN1 S FR
1:15
1 x 600 on 6:15 Free-notes }
EN3 S FR
1:03
200 1:50 PM 2 x 100 on 1:25 Free
EN1 P FR
1:25
200 1:54 PM 2 x 100 on 1:15 Free
EN1 P FR
1:15
200 1:58 PM 2 x 100 on 1:20 Free
EN1 P FR
1:20
200 2:02 PM 2 x 100 on 1:10 Free
EN1 P FR
1:10
2:05 PM Finish time. Total: 10,000 yards. Stress Value = 206
notes-600 were recorded
t.martin
6:07,6:00,5:52
k.feldman 6:07,5:59,5:53
s.chiba
6:07,6:00,5:57
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800
8.00%
Aerobic Base
5,000 50.00%
Anaerobic Thresh 2,400 24.00%
MaxVO2
1,800 18.00%
Stroke Categories
Yards
================= =============
Freestyle
8,800 88.00%
IM
1,200 12.00%
Type of Work
Yards
================ ==============
Swim
9,200 92.00%
Pull
800
8.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 223 (07/24/1998)
Daily Workout [286] for Saturday, April 15, 1995
YARDS
======
1,000
1,000
SET
START
TIME
========
12:00 PM
12:01 PM
1,200 12:17 PM
800 12:33 PM
300 12:48 PM
12:48 PM
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
=================================
2 x 500 on :00 Free/rev,im
1 x 25 on :25 Free/fly } 4x
1 x 50 on :45 mixed im }
1 x 75 on 1:05 im mixed }
1 x 100 on 1:25 im
}
1 x 100 on 1:20 Free } 1x
1 x 200 on 2:20 Free }
1 x 100 on 1:20 Free }
1 x 200 on 2:15 Free }
1 x 100 on 1:20 Free }
1 x 200 on 2:10 Free }
1 x 100 on 1:20 Free }
1 x 200 on 2:05 Free }
1 x 50 on :50 free-ez
} 4x
1 x 50 on :50 Free-build }
1 x 50 on :50 Free-ez
}
1 x 50 on :50 Free-sprint }
1 x 300 on :00 Free
Finish time. Total: 4,300 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,700 39.53%
Aerobic Base
2,000 46.51%
Anaerobic Thresh
400
9.30%
Lactate Toleranc
200
4.65%
EGY T STK PACE
=== = === ====
REC S FR
EN1 S IM
1:40
EN1 S IM
1:30
EN1 S IM
1:27
EN1 S IM
1:25
EN1 S FR
1:20
EN1 S FR
1:10
EN1 S FR
1:20
EN1 S FR
1:08
EN1 S FR
1:20
EN2 S FR
1:05
EN1 S FR
1:20
EN2 S FR
1:03
REC S FR
1:40
EN1 S FR
1:40
REC S FR
1:40
SP1 S FR
1:40
REC S FR
Stress Value = 44
Stroke Categories
Yards
================= =============
Freestyle
3,300 76.74%
IM
1,000 23.26%
Type of Work
Yards
================ ==============
Swim
4,300 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 224 (07/24/1998)
Daily Workout [287] for Monday, April 17, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
2,000 12:01 PM 5 x 100 on 1:20 Free } 1x EN1 S FR
1:20
5 x 100 on 1:10 Free }
EN1 S FR
1:10
5 x 100 on 1:15 Free }
EN1 S FR
1:15
5 x 100 on 1:05 Free }
EN2 S FR
1:05
2,000 12:27 PM 1 x 100 on 1:30 Free } 1x EN1 S FR
1:30
1 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 200 on 2:10 Free }
EN1 S FR
1:05
1 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 300 on 3:10 Free }
EN2 S FR
1:03
1 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 400 on 4:10 Free }
EN2 S FR
1:03
1 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 500 on 5:10 Free }
EN2 S FR
1:02
900 12:52 PM 3 x 300 on 3:45 Free
EN1 P FR
1:15
1:04 PM Finish time. Total: 5,300 yards. Stress Value = 66
Energy Levels
Yards
================ ==============
Warm-up/Recovery
400
7.55%
Aerobic Base
3,200 60.38%
Anaerobic Thresh 1,700 32.08%
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Type of Work
Yards
================ ==============
Swim
4,400 83.02%
Pull
900 16.98%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 225 (07/24/1998)
Daily Workout [288] for Monday, April 17, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ==================================== === = === ====
1,000 12:00 PM 1 x 1000 on :00 Free@4th len stroke REC S FR
2,400 12:01 PM 1 x
50 on :50 Free
} 4x
EN1 S FR
1:40
1 x 150 on 1:45 Free
}
EN1 S FR
1:10
1 x 100 on 1:20 Free
}
EN1 S FR
1:20
1 x 300 on 3:15 Free-notes }
EN2 S FR
1:05
1,800 12:31 PM 1 x
75 on 1:00 fly
} 1x
EN1 S FLY 1:20
1 x
75 on 1:00 back
}
EN1 S BK
1:20
1 x
75 on 1:05 breast }
EN1 S BR
1:27
1 x
75 on 1:00 Free
}
EN1 S FR
1:20
2 x
75 on 1:00 fly
}
EN1 S FLY 1:20
2 x
75 on 1:00 back
}
EN1 S BK
1:20
2 x
75 on 1:05 breast }
EN1 S BR
1:27
2 x
75 on 1:00 Free
}
EN1 S FR
1:20
3 x
75 on 1:00 fly
}
EN1 S FLY 1:20
3 x
75 on 1:00 back
}
EN1 S BK
1:20
3 x
75 on 1:05 breast }
EN1 S BR
1:27
3 x
75 on 1:00 Free
}
EN1 S FR
1:20
4,000 12:57 PM 2 x 500 on 5:45 Free } 1x
EN1 S FR
1:09
2 x 500 on 5:15 Free }
EN2 S FR
1:03
2 x 500 on 5:30 Free }
EN1 S FR
1:06
2 x 500 on 5:15 Free }
EN2 S FR
1:03
300 1:42 PM 1 x 300 on :00 Free
REC S FR
1:42 PM Finish time. Total: 9,500 yards. Stress Value = 114
notes-300's round 2-3:10,round 3-3:05,round 4-3:00
last 300
t.martin
2:49
t.haney
2:51
k.feldman
2:52
d.tong
2:58
j.obado
2:56
s.chiba
2:55
n.reese
2:52
j.maddox
a.iacopetti
2:55
2:51
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,300 13.68%
Aerobic Base
5,000 52.63%
Anaerobic Thresh 3,200 33.68%
Stroke Categories
Yards
================= =============
Freestyle
8,150 85.79%
Backstroke
450
4.74%
Breaststroke
450
4.74%
Butterfly
450
4.74%
Type of Work
Yards
================ ==============
Swim
9,500 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 226 (07/24/1998)
Daily Workout [289] for Tuesday, April 18, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
1,400 12:01 PM 1 x 200 on 2:35 Free } 1x
EN1 S FR
1:18
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 200 on 2:10 Free }
EN1 S FR
1:05
1 x 200 on 2:05 Free }
EN2 S FR
1:03
3,200 12:19 PM 1 x 800 on 9:00 Free
} 1x EN1 S FR
1:08
1 x 800 on 8:30 Free
}
EN2 S FR
1:04
1 x 800 on 9:00 Free
}
EN1 S FR
1:08
1 x 800 on 8:15 Free-notes }
EN3 S FR
1:02
300 12:55 PM 1 x 300 on :00 Free
REC P FR
12:55 PM Finish time. Total: 5,500 yards. Stress Value = 96
notes-last 800
t.martin-8:12
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 16.36%
Aerobic Base
2,800 50.91%
Anaerobic Thresh 1,000 18.18%
MaxVO2
800 14.55%
Stroke Categories
Yards
================= =============
Freestyle
5,500 100.00%
Type of Work
Yards
================ ==============
Swim
5,200 94.55%
Pull
300
5.45%
Daily Workout [290] for Tuesday, April 18, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ======================================== === = ===
PACE
====
1,000 12:00 PM
800 12:01 PM
3,600 12:14 PM
3,000
400
5 x 200 on
16 x 50 on
1 x 100 on
1 x 200 on
1 x 300 on
1:02 PM
1 x 400 on
1 x 200 on
1 x 300 on
1 x 100 on
1:41 PM
1 x 400 on
1:41 PM Finish time.
:00 mixed im
:45 challenge 50's notes
1:25 im } 6x
2:40 im }
3:45 im }
4:40 Free
} 3x
2:05 Free
}
3:45 Free
}
2:00 Free-sprint notes }
:00 Free
Total: 8,800 yards. Stress
REC S
EN3 S
EN1 S
EN1 S
EN1 S
EN1 S
EN2 S
EN1 S
SP3 S
REC P
Value
IM
FR
1:30
FR
1:25
IM
1:20
IM
1:15
FR
1:10
FR
1:03
FR
1:15
FR
2:00
FR
= 129
challenge notes- 50's start at 45,44,43...go until miss
t.martin 28
s,chiba
29
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 227 (07/24/1998)
Daily Workout [290] Distance Bud McAllister (con't)
k.feldman 28
j.obando 28
j.maddox 28
100's sprint
t.martin
55.3,54.5,53.2
k.feldman 55.8,54.7,53.2
j.maddox
55.1,55.2,55.3
s.chiba
55.7,55.8,55.8
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 15.91%
Aerobic Base
5,700 64.77%
Anaerobic Thresh
600
6.82%
MaxVO2
800
9.09%
Alactate
300
3.41%
Stroke Categories
Yards
================= =============
Freestyle
4,800 54.55%
IM
4,000 45.45%
Type of Work
Yards
================ ==============
Swim
8,400 95.45%
Pull
400
4.55%
YARDS
======
500
1,200
800
900
900
900
Daily Workout [291] for Wednesday, April 19, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK
======== ===================================== === = ===
12:00 PM
1 x 500 on :00 Free
REC S FR
12:01 PM
8 x 150 on :00 im mixed k/s/dr :30r EN1 S IM
12:02 PM 16 x 50 on :50 challenge 50 stroke EN3 S IM
12:17 PM
1 x 200 on 2:40 im
} 2x
EN1 S IM
1 x 250 on 2:40 Free }
EN1 S FR
12:29 PM
1 x 200 on 2:35 im
} 2x
EN1 S IM
1 x 250 on 2:35 Free }
EN2 S FR
12:41 PM
1 x 200 on 2:30 im
} 2x
EN1 S IM
1 x 250 on 2:30 Free }
EN2 S FR
PACE
====
1:40
1:20
1:04
1:18
1:02
1:15
1:00
1,800 12:52 PM
1,500
1 x 100 on
1 x 100 on
1 x 100 on
1:16 PM
5 x 100 on
4 x 100 on
3 x 100 on
2 x 100 on
1 x 100 on
1:36 PM Finish time.
1:15 Free
} 6x
1:15 Fr/stroke }
1:15 stroke
}
1:25 Free } 1x
1:20 Free }
1:15 Free }
1:10 Free }
1:05 Free }
Total: 8,500 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
500
5.88%
Aerobic Base
6,200 72.94%
Anaerobic Thresh 1,000 11.76%
MaxVO2
800
9.41%
Hy-Tek's WORKOUT MANAGER licensed to
Page 228 (07/24/1998)
EN1 S FR
EN1 S FR
EN1 S IM
EN1 P FR
EN1 P FR
EN1 P FR
EN1 P FR
EN1 P FR
Stress Value =
1:15
1:15
1:15
1:25
1:20
1:15
1:10
1:05
130
Stroke Categories
Yards
================= =============
Freestyle
4,700 55.29%
IM
3,800 44.71%
Coaching Services,USA Sw. 4
Daily Workout [291] Distance Bud McAllister (con't)
Type of Work
Yards
================ ==============
Swim
7,000 82.35%
Pull
1,500 17.65%
YARDS
======
600
400
200
1,500
4,000
1,200
400
Daily Workout [292] for Thursday, April 20, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ====================================== === = === ====
12:00 PM
1 x 600 on :00 Free
REC S FR
12:01 PM
1 x 400 on :00 Free/stroke
REC S FR
12:02 PM
1 x 200 on :00 rev.im
REC S IM
12:03 PM 20 x 75 on 1:00 mixed im
EN1 S IM
1:20
12:24 PM
1 x 100 on 1:20 Free } 1x
EN1 S FR
1:20
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 100 on 1:05 Free }
EN1 S FR
1:05
1 x 200 on 2:35 Free }
EN1 S FR
1:18
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 200 on 2:05 Free }
EN2 S FR
1:03
1 x 300 on 3:35 Free }
EN1 S FR
1:12
1 x 300 on 3:25 Free }
EN1 S FR
1:08
1 x 300 on 3:15 Free }
EN1 S FR
1:05
1 x 300 on 3:05 Free }
EN2 S FR
1:02
1 x 400 on 4:35 Free }
EN1 S FR
1:09
1 x 400 on 4:25 Free }
EN1 S FR
1:06
1 x 400 on 4:15 Free }
EN2 S FR
1:04
1 x 400 on 4:05 Free }
EN2 S FR
1:01
1:10 PM
1 x 50 on :55 Free kick-swim } 8x EN1 S FR
1:50
1 x 50 on :55 Free drill-swim }
EN1 S FR
1:50
1 x 50 on :55 Free sprint
}
SP1 S FR
1:50
1:34 PM
1 x 400 on :00 Free
REC P FR
1:34 PM Finish time. Total: 8,300 yards. Stress Value = 108
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 19.28%
Aerobic Base
5,000 60.24%
Anaerobic Thresh 1,300 15.66%
Lactate Toleranc
400
4.82%
Stroke Categories
Yards
================= =============
Freestyle
6,600 79.52%
IM
1,700 20.48%
Type of Work
Yards
================ ==============
Swim
7,900 95.18%
Pull
400
4.82%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 229 (07/24/1998)
Daily Workout [293] for Thursday, April 20, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
1,800 12:01 PM 1 x 50 on :50 Free } 1x EN1 S FR
1:40
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 150 on 1:40 Free }
EN2 S FR
1:07
2 x 50 on :50 Free }
EN1 S FR
1:40
2 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 150 on 1:40 Free }
EN2 S FR
1:07
3 x 50 on :50 Free }
EN1 S FR
1:40
3 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 150 on 1:40 Free }
EN2 S FR
1:07
1,500 12:25 PM 1 x 450 on 5:40 Free } 1x EN1 S FR
1:16
1 x 500 on 5:40 Free }
EN1 S FR
1:08
1 x 550 on 5:40 Free }
EN2 S FR
1:02
1,500 12:43 PM 1 x 450 on 5:35 Free } 1x EN1 S FR
1:14
1 x 500 on 5:35 Free }
EN1 S FR
1:07
1 x 550 on 5:35 Free }
EN2 S FR
1:01
200 1:01 PM 1 x 200 on :00 Free
REC S FR
1:01 PM Finish time. Total: 5,600 yards. Stress Value = 68
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 14.29%
Aerobic Base
2,800 50.00%
Anaerobic Thresh 2,000 35.71%
Stroke Categories
Yards
================= =============
Freestyle
5,600 100.00%
Type of Work
Yards
================ ==============
Swim
5,600 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 230 (07/24/1998)
Daily Workout [294] for Friday, April 21, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ========
800 12:00 PM
1,800 12:01 PM
=================================
1 x 800 on :00 Free
4 x 100 on 1:15 Free } 1x
1 x 200 on 2:15 Free }
3 x 100 on 1:15 Free }
1 x 200 on 2:15 Free }
2 x 100 on 1:15 Free }
1 x 200 on 2:15 Free }
1 x 100 on 1:15 Free }
1 x 200 on 2:15 Free }
2,000 12:24 PM 1 x 600 on 7:30 Free
} 1x
1 x 400 on 5:00 Free
}
1 x 200 on 2:30 stroke/fast }
1 x 400 on 5:00 Free
}
1 x 200 on 2:30 sprint/fast }
1 x 200 on 2:30 sprint/fast }
400 12:50 PM 1 x 400 on :00 Free
12:50 PM Finish time. Total: 5,000 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 24.00%
Aerobic Base
3,200 64.00%
Lactate Toleranc
600 12.00%
=== = === ====
REC S FR
EN1 S FR
1:15
EN1 S FR
1:08
EN1 S FR
1:15
EN1 S FR
1:08
EN1 S FR
1:15
EN1 S FR
1:08
EN1 S FR
1:15
EN1 S FR
1:08
EN1 S FR
1:15
EN1 S FR
1:15
SP1 S FR
1:15
EN1 S FR
1:15
SP1 S FR
1:15
SP1 S FR
1:15
REC P FR
Stress Value = 80
Stroke Categories
Yards
================= =============
Freestyle
5,000 100.00%
Type of Work
Yards
================ ==============
Swim
4,600 92.00%
Pull
400
8.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 231 (07/24/1998)
Daily Workout [295] for Friday, April 21, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ===================================== === = ===
900 12:00 PM
3 x 300 on :00 Free free/back revim REC S FR
1,500 12:01 PM
3 x 125 on 1:35 Free } 1x
EN1 S FR
3 x 125 on 1:25 Free }
EN1 S FR
3 x 125 on 1:30 Free }
EN1 S FR
3 x 125 on 1:20 Free }
EN1 S FR
1,000 12:20 PM
3 x 50 on :45 fly } 4x
EN1 S FLY
1 x 100 on 1:15 Free }
EN1 S FR
1,000 12:35 PM
3 x 50 on :45 back } 4x
EN1 S BK
1 x 100 on 1:15 Free }
EN1 S FR
1,000 12:50 PM
3 x 50 on :45 breast } 4x
EN1 S BR
1 x 100 on 1:15 Free
}
EN1 S FR
1,500 1:05 PM 15 x 100 on 1:00 Free notes
EN3 S FR
1,200 1:21 PM
3 x 200 on 2:40 Free } 1x
EN1 P FR
2 x 200 on 2:30 free }
EN1 P FR
1 x 200 on 2:20 Free }
EN1 P FR
200 1:38 PM
1 x 200 on :00 Free
REC S FR
1:38 PM Finish time. Total: 8,300 yards. Stress Value =
notes on the 100 set
PACE
====
1:16
1:08
1:12
1:04
1:30
1:15
1:30
1:15
1:30
1:15
1:00
1:20
1:15
1:10
147
go until miss interval rest 1 minute continue until 15
completed
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 13.25%
Aerobic Base
5,700 68.67%
MaxVO2
1,500 18.07%
Stroke Categories
Yards
================= =============
Freestyle
6,500 78.31%
Backstroke
600
7.23%
Breaststroke
600
7.23%
Butterfly
600
7.23%
Type of Work
Yards
================ ==============
Swim
7,100 85.54%
Pull
1,200 14.46%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 232 (07/24/1998)
Daily Workout [296] for Saturday, April 22, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ========================================= === = ===
1,200 12:00 PM 2 x 600 on :00 Free/rev.im
REC S FR
800 12:01 PM 8 x 100 on 1:25 Free25cup 50sw 25cup
EN1 S FR
3,000 12:14 PM 1 x 250 on 3:10 Free
} 4x EN1 S FR
1 x 250 on 3:10 im 25f50ba75br100fr }
EN1 S IM
1 x 250 on 3:10 im 100f75ba50br25fr }
EN1 S IM
3,600 12:53 PM 1 x 200 on 2:40 Free } 1x
EN1 S FR
1 x 400 on 4:30 Free }
EN1 S FR
1 x 600 on 6:20 Free }
EN2 S FR
1 x 200 on 2:30 Free }
EN1 S FR
1 x 400 on 4:20 Free }
EN1 S FR
1 x 600 on 6:10 Free }
EN2 S FR
1 x 200 on 2:20 Free }
EN1 S FR
1 x 400 on 4:10 Free }
EN2 S FR
1 x 600 on 6:00 Free }
EN3 S FR
400 1:33 PM 1 x 400 on :00 Free
REC P FR
1:33 PM Finish time. Total: 9,000 yards. Stress Value = 120
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 17.78%
Aerobic Base
5,200 57.78%
Anaerobic Thresh 1,600 17.78%
MaxVO2
600
6.67%
Stroke Categories
Yards
================= =============
Freestyle
7,000 77.78%
IM
2,000 22.22%
Type of Work
Yards
================ ==============
Swim
8,600 95.56%
Pull
400
4.44%
SET
START
YARDS
TIME
====== ========
Daily Workout [297] for Sunday, April 23, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T STK
================================== === = ===
PACE
====
PACE
====
1:25
1:16
1:16
1:16
1:20
1:08
1:03
1:15
1:05
1:02
1:10
1:03
1:00
400 12:00 PM
600 12:01 PM
1,200 12:12 PM
1,800 12:30 PM
450 12:52 PM
300
1:02 PM
1:02 PM
1 x 400 on
12 x 50 on
1 x 100 on
2 x 100 on
1 x 100 on
1 x 200 on
1 x 300 on
12 x 25 on
6 x 25 on
1 x 300 on
Finish time.
:00 Free
REC S
:50 Free @3rd stroke EN1 S
1:25 Free } 4x
EN1 S
1:25 im
}
EN1 S
1:20 Free } 3x
EN1 S
2:15 Free }
EN1 S
3:10 Free }
EN2 S
:30 Free
} 1x EN1 S
:30 Free-sprint }
SP1 S
:00 Free
REC S
Total: 4,750 yards. Stress
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 14.74%
Hy-Tek's WORKOUT MANAGER licensed to
Page 233 (07/24/1998)
FR
FR
1:40
FR
1:25
IM
1:25
FR
1:20
FR
1:08
FR
1:03
FR
2:00
FR
2:00
FR
Value = 60
Stroke Categories
Yards
================= =============
Freestyle
3,950 83.16%
Coaching Services,USA Sw. 4
Daily Workout [297] Distance Bud McAllister (con't)
Aerobic Base
3,000 63.16% IM
Anaerobic Thresh
900 18.95%
Lactate Toleranc
150
3.16%
800
16.84%
Type of Work
Yards
================ ==============
Swim
4,750 100.00%
YARDS
======
600
2,000
SET
START
TIME
========
12:00 PM
12:01 PM
2,000 12:27 PM
75 12:51 PM
75 12:55 PM
300 12:59 PM
12:59 PM
Daily Workout [298] for Monday, April 24, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T STK PACE
============================== === = === ====
2 x 300 on :00 Free fr/stroke REC S FR
4 x 50 on :50 Free } 1x
EN1 S FR
1:40
1 x 150 on 1:40 Free }
EN1 S FR
1:07
3 x 50 on :50 free }
EN1 S FR
1:40
2 x 150 on 1:40 Free }
EN1 S FR
1:07
2 x 50 on :50 Free }
EN1 S FR
1:40
3 x 150 on 1:40 Free }
EN1 S FR
1:07
1 x 50 on :50 Free }
EN1 S FR
1:40
4 x 150 on 1:40 Free }
EN1 S FR
1:07
1 x 400 on 4:50 Free } 1x
EN1 S FR
1:13
1 x 400 on 4:40 Free }
EN1 S FR
1:10
1 x 400 on 4:30 Free }
EN1 S FR
1:08
1 x 400 on 4:20 Free }
EN1 S FR
1:05
1 x 400 on 4:10 Free }
EN2 S FR
1:03
3 x 25 on 1:00 Free-ez
REC S FR
4:00
3 x 25 on 1:00 Free-fast
SP2 S FR
4:00
1 x 300 on :00 Free
REC P FR
Finish time. Total: 5,050 yards. Stress Value = 52
Energy Levels
Yards
================ ==============
Warm-up/Recovery
975 19.31%
Aerobic Base
3,600 71.29%
Anaerobic Thresh
400
7.92%
Stroke Categories
Yards
================= =============
Freestyle
5,050 100.00%
Peak Lactate
75
1.49%
Type of Work
Yards
================ ==============
Swim
4,750 94.06%
Pull
300
5.94%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 234 (07/24/1998)
Daily Workout [299] for Monday, April 24, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ======================================= === = === ====
800 12:00 PM 1 x 800 on :00 Free
REC S FR
1,500 12:01 PM 5 x 100 on 1:20 im
} 1x
EN1 S IM
1:20
4 x 100 on 1:20 Free }
EN1 S FR
1:20
3 x 100 on 1:15 im
}
EN2 S IM
1:15
2 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 100 on 1:10 im
}
EN2 S IM
1:10
3,000 12:22 PM 5 x 200 on 2:30 im
} 1x
EN2 S IM
1:15
4 x 200 on 2:30 Free }
EN1 S FR
1:15
3 x 200 on 2:20 im
}
EN2 S IM
1:10
2 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:10 im
}
EN3 S IM
1:05
2,800 1:00 PM 1 x 600 on 7:00 Free
} 1x EN1 S FR
1:10
1 x 400 on 4:15 Free
}
EN2 S FR
1:04
1 x 500 on 5:50 Free
}
EN1 S FR
1:10
1 x 300 on 3:10 Free
}
EN2 S FR
1:03
1 x 400 on 4:40 Free
}
EN1 S FR
1:10
1 x 200 on 2:05 Free
}
EN2 S FR
1:03
1 x 300 on 3:30 Free
}
EN1 S FR
1:10
1 x 100 on :00 Free-sprint notes }
SP1 S FR
900 1:32 PM 1 x 100 on 1:35 Free } 6x
EN1 P FR
1:35
1 x 50 on :35 Free }
EN2 P FR
1:10
1:45 PM Finish time. Total: 9,000 yards. Stress Value = 131
100 notest.martin 52.8
s.chiba 53.9
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800
8.89%
Aerobic Base
4,700 52.22%
Anaerobic Thresh 3,200 35.56%
MaxVO2
200
2.22%
Lactate Toleranc
100
1.11%
Stroke Categories
Yards
================= =============
Freestyle
6,300 70.00%
IM
2,700 30.00%
Type of Work
Yards
================ ==============
Swim
8,100 90.00%
Pull
900 10.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 235 (07/24/1998)
YARDS
======
600
2,700
2,000
400
Daily Workout [300] for Tuesday, April 25, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM 1 x 600 on :00 Free
REC S FR
12:01 PM 6 x 150 on 1:55 Free } 1x EN1 S FR
1:17
3 x 150 on 1:40 Free }
EN2 S FR
1:07
4 x 150 on 1:50 Free }
EN1 S FR
1:13
2 x 150 on 1:35 Free }
EN2 S FR
1:03
2 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 150 on 1:30 Free }
EN3 S FR
1:00
12:34 PM 1 x 200 on 2:20 Free } 1x EN1 S FR
1:10
1 x 400 on 4:10 Free }
EN2 S FR
1:03
1 x 600 on 7:00 Free }
EN1 S FR
1:10
1 x 800 on 8:10 Free }
EN3 S FR
1:01
12:57 PM 1 x 400 on :00 Free
REC P FR
12:57 PM Finish time. Total: 5,700 yards. Stress Value = 106
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 17.54%
Aerobic Base
2,600 45.61%
Anaerobic Thresh 1,150 20.18%
MaxVO2
950 16.67%
Stroke Categories
Yards
================= =============
Freestyle
5,700 100.00%
Type of Work
Yards
================ ==============
Swim
5,300 92.98%
Pull
400
7.02%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA
Page 236 (07/24/1998)
Daily Workout [301] for Tuesday, April 25,
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
====== ======== =========================================
900 12:00 PM 3 x 300 on :00 Free sw/k/dr with ea
1,200 12:01 PM 1 x 100 on 1:15 Free } 8x
1 x 50 on :45 Free }
3,150 12:18 PM 1 x 50 on :50 Free
} 3x
1 x 100 on 1:15 im
}
1 x 150 on 2:00 Free
}
1 x 200 on 2:30 im
}
1 x 250 on 3:20 Free
}
1 x 300 on 3:45 im-fast not all out }
2,700 1:00 PM 3 x 300 on 3:30 Free
} 1x
1 x 300 on 3:10 Free notes }
2 x 300 on 3:30 Free
}
1 x 300 on 3:05 Free notes }
1 x 300 on 3:30 Free
}
1 x 300 on 3:00 Free notes }
700 1:32 PM 3 x 100 on 1:50 Free } 1x
1 x 100 on 1:30 Free }
Sw. 4
1995
EGY
===
REC
EN1
EN1
EN1
EN2
EN1
EN2
EN1
EN2
EN1
EN2
EN1
EN2
EN1
EN3
EN1
EN2
T
=
S
S
S
S
S
S
S
S
S
S
S
S
S
S
S
K
K
STK
===
FR
FR
FR
FR
FR
FR
IM
FR
IM
FR
FR
FR
FR
FR
FR
FR
FR
PACE
====
1:15
1:30
1:40
1:15
1:20
1:15
1:20
1:15
1:10
1:03
1:10
1:02
1:10
1:00
1:50
1:30
200
2 x 100 on 1:50 Free }
1 x 100 on 1:30 Free }
1:46 PM 1 x 200 on :00 Free
1:46 PM Finish time. Total: 8,850 yards.
EN1 K FR
1:50
EN2 K FR
1:30
REC S FR
Stress Value = 119
notoes for the fast 300
s.chiba 3:04,3:02,2:55
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 12.43%
Aerobic Base
4,850 54.80%
Anaerobic Thresh 2,600 29.38%
MaxVO2
300
3.39%
Stroke Categories
Yards
================= =============
Freestyle
7,350 83.05%
IM
1,500 16.95%
Type of Work
Yards
================ ==============
Swim
8,150 92.09%
Kick
700
7.91%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 237 (07/24/1998)
Daily Workout [302] for Wednesday, April 26, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T
====== ======== ========================================== === =
1,000 12:00 PM 5 x 200 on :00 mixed im
REC S
1,200 12:01 PM 1 x 100 on 1:50 im order kick/swim } 4x
EN1 S
1 x 100 on 1:40 im order drill/swim }
EN1 S
1 x 100 on 1:30 im order swim
}
EN1 S
2,700 12:22 PM 3 x 50 on :50 Free
} 1x
EN1 S
3 x 150 on 1:45 Free
}
EN1 S
3 x 250 on 2:40 Free
}
EN2 S
2 x 50 on :50 Free
}
EN1 S
2 x 150 on 1:45 Free
}
EN1 S
2 x 250 on 2:40 Free
}
EN2 S
1 x 50 on :50 Free
}
EN1 S
1 x 150 on 1:45 Free
}
EN1 S
1 x 250 on 2:40 Free-notes }
EN2 S
1,750 12:55 PM 4 x 100 on 1:15 Free
} 1x EN1 S
4 x 75 on 1:15 Free 1-3med #4sprint }
EN1 S
3 x 100 on 1:15 Free
}
EN1 S
3 x 75 on 1:15 Free #3sprint
}
EN1 S
2 x 100 on 1:15 Free
}
EN1 S
2 x 75 on 1:15 Free #2sprint
}
EN1 S
1 x 100 on 1:15 Free
}
EN1 S
1 x 75 on 1:15 Free sprint
}
SP1 S
1,800 1:21 PM 1 x 300 on 4:00 Free } 3x
EN1 P
1 x 200 on 2:30 Free }
EN1 P
1 x 100 on 1:10 Free }
EN1 P
200 1:45 PM 1 x 200 on :00 Free
REC S
1:45 PM Finish time. Total: 8,650 yards. Stress Value =
last 250
t.haney
2:18
STK
===
IM
FR
IM
IM
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
95
PACE
====
1:50
1:40
1:30
1:40
1:10
1:04
1:40
1:10
1:04
1:40
1:10
1:04
1:15
1:40
1:15
1:40
1:15
1:40
1:15
1:40
1:20
1:15
1:10
k.feldman
j.obando
s.chiba
j.maddox
n.reese
a.iacopetti
a.leight
last 75
s.chiba
k.feldman
a.iacopetti
a.leight
2:20
2:25
2:24
2:22
2:26
2:26
2:31
38.2
37.0
38.2
42.2
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 13.87%
Aerobic Base
5,875 67.92%
Anaerobic Thresh 1,500 17.34%
Lactate Toleranc
75
0.87%
Stroke Categories
Yards
================= =============
Freestyle
6,850 79.19%
IM
1,800 20.81%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 238 (07/24/1998)
Daily Workout [302] Distance Bud McAllister (con't)
Type of Work
Yards
================ ==============
Swim
6,850 79.19%
Pull
1,800 20.81%
YARDS
======
500
2,000
2,700
300
Daily Workout [303] for Thursday, April 27, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ========================== === = === ====
12:00 PM 1 x 500 on :00 Free
REC S FR
12:01 PM 1 x 50 on :50 Free } 4x EN1 S FR
1:40
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 200 on 2:05 Free }
EN2 S FR
1:03
12:27 PM 1 x 300 on 3:30 Free } 1x EN1 S FR
1:10
3 x 300 on 3:10 Free }
EN2 S FR
1:03
1 x 300 on 3:30 Free }
EN1 S FR
1:10
2 x 300 on 3:05 Free }
EN3 S FR
1:02
1 x 300 on 3:30 Free }
EN1 S FR
1:10
1 x 300 on 3:00 Free }
EN3 S FR
1:00
12:58 PM 1 x 300 on :00 Free
REC P FR
12:58 PM Finish time. Total: 5,500 yards. Stress Value = 109
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 14.55%
Aerobic Base
2,100 38.18%
Anaerobic Thresh 1,700 30.91%
MaxVO2
900 16.36%
Stroke Categories
Yards
================= =============
Freestyle
5,500 100.00%
Type of Work
Yards
================ ==============
Swim
5,200 94.55%
Pull
300
5.45%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 239 (07/24/1998)
Daily Workout [304] for Thursday, April 27, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ======================================= === = === ====
1,650 12:00 PM
1 x 1650 on :00 Free @3rd len stroke REC S FR
3,000 12:01 PM
5 x 100 on 1:15 Free } 1x
EN1 S FR
1:15
10 x 100 on 1:10 Free }
EN1 S FR
1:10
15 x 100 on 1:05 Free }
EN2 S FR
1:05
3,750 12:37 PM
1 x 100 on 1:20 im
} 3x EN1 S IM
1:20
1 x
25 on :50 Free-fast
}
SP2 S FR
3:20
1 x 200 on 2:40 im
}
EN1 S IM
1:20
1 x
50 on :50 Free-fast
}
SP2 S FR
1:40
1 x 300 on 4:00 im
}
EN1 S FR
1:20
1 x
75 on 1:10 Free-fast
}
SP2 S FR
1:33
1 x 400 on 5:20 im
}
EN1 S IM
1:20
1 x 100 on 1:40 Free-fast notes }
SP2 S FR
1:40
400 1:32 PM
1 x 400 on :00 Free
REC P FR
1:32 PM Finish time. Total: 8,800 yards. Stress Value = 150
last 100
t.martin
s.chiba
k.feldman
j.obando
a.iacopetti
50.7
53.8
50.9
50.7
53.3
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,050 23.30%
Aerobic Base
4,500 51.14%
Anaerobic Thresh 1,500 17.05%
Peak Lactate
750
8.52%
Stroke Categories
Yards
================= =============
Freestyle
6,700 76.14%
IM
2,100 23.86%
Type of Work
Yards
================ ==============
Swim
8,400 95.45%
Pull
400
4.55%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 240 (07/24/1998)
Daily Workout [305] for Friday, April 28, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
1,400 12:01 PM 1 x 200 on 2:35 Free } 1x
EN1 S FR
1:18
1,500 12:19 PM
1,500 12:37 PM
300 12:54 PM
150 12:55 PM
1:00 PM
1 x 200 on 2:30 Free }
1 x 200 on 2:25 Free }
1 x 200 on 2:20 Free }
1 x 200 on 2:15 Free }
1 x 200 on 2:10 Free }
1 x 200 on 2:05 Free }
1 x 100 on 1:15 Free } 1x
1 x 200 on 2:15 Free }
1 x 300 on 3:15 Free }
1 x 400 on 4:15 Free }
1 x 500 on 5:15 Free }
1 x 100 on 1:10 Free } 1x
1 x 200 on 2:10 Free }
1 x 300 on 3:10 Free }
1 x 400 on 4:10 Free }
1 x 500 on 5:10 Free }
1 x 300 on :00 Free
3 x 25 on :45 Free-ez
} 1x
3 x 25 on :45 Free-sprint }
Finish time. Total: 5,450 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
975 17.89%
Aerobic Base
2,100 38.53%
Anaerobic Thresh 2,300 42.20%
Lactate Toleranc
75
1.38%
EN1 S FR
1:15
EN1 S FR
1:13
EN1 S FR
1:10
EN1 S FR
1:08
EN1 S FR
1:05
EN2 S FR
1:03
EN1 S FR
1:15
EN1 S FR
1:08
EN1 S FR
1:05
EN2 S FR
1:04
EN2 S FR
1:03
EN1 S FR
1:10
EN1 S FR
1:05
EN2 S FR
1:03
EN2 S FR
1:03
EN2 S FR
1:02
REC P FR
REC S FR
3:00
SP1 S FR
3:00
Stress Value = 73
Stroke Categories
Yards
================= =============
Freestyle
5,450 100.00%
Type of Work
Yards
================ ==============
Swim
5,150 94.50%
Pull
300
5.50%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 241 (07/24/1998)
Daily Workout [306] for Friday, April 28, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK
====== ======== ======================================== === = ===
400 12:00 PM
1 x 400 on
:00 Free rest:30after ea REC S FR
300 12:01 PM
1 x 300 on
:00 breast
REC S BR
200 12:02 PM
1 x 200 on
:00 back
REC S BK
100 12:03 PM
1 x 100 on
:00 fly
REC S FLY
2,000 12:04 PM
4 x 100 on 1:20 Free } 1x
EN1 S FR
3 x 200 on 2:15 Free }
EN1 S FR
2 x 300 on 3:10 Free }
EN2 S FR
1 x 400 on 4:05 Free }
EN2 S FR
2,000 12:28 PM 16 x
50 on
:50 im order 4 each } 1x EN1 S IM
12 x
50 on
:45 im order 3 each }
EN1 S IM
8 x
50 on
:40 im order 2 each }
EN2 S IM
4 x
50 on
:35 im order 1 each }
EN2 S IM
4,000 1:00 PM
1 x 200 on 2:20 Free
} 1x
EN1 S FR
1 x 200 on 2:10 Free
}
EN1 S FR
1 x 200 on 2:20 Free
}
EN1 S FR
1 x 400 on 4:10 Free
}
EN2 S FR
PACE
====
1:20
1:08
1:03
1:01
1:40
1:30
1:20
1:10
1:10
1:05
1:10
1:03
200
1 x 200 on 2:20 Free
}
1 x 600 on 6:10 Free
}
1 x 200 on 2:20 Free
}
1 x 800 on 8:10 Free
}
1 x 200 on 2:20 Free
}
1 x 1000 on 10:10 Free-notes }
1:44 PM
1 x 200 on
:00 Free
1:44 PM Finish time. Total: 9,200 yards.
EN1 S
EN2 S
EN1 S
EN3 S
EN1 S
EN3 S
REC S
Stress Value
FR
1:10
FR
1:02
FR
1:10
FR
1:01
FR
1:10
FR
1:01
FR
= 196
last 1000
t.martin 9:58
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 13.04%
Aerobic Base
3,600 39.13%
Anaerobic Thresh 2,600 28.26%
MaxVO2
1,800 19.57%
Stroke Categories
Yards
================= =============
Freestyle
6,600 71.74%
Backstroke
200
2.17%
Breaststroke
300
3.26%
Butterfly
100
1.09%
IM
2,000 21.74%
Type of Work
Yards
================ ==============
Swim
9,200 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 242 (07/24/1998)
Daily Workout [307] for Saturday, April 29, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================== === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
1,200 12:01 PM 8 x 150 on :00 mixed im notes REC S IM
1,900 12:02 PM 1 x 100 on 1:20 Free } 4x
EN1 S FR
1:20
3 x 125 on 1:20 Free }
EN3 S FR
1:04
4,800 12:25 PM 3 x 400 on 4:40 Free } 1x
EN1 S FR
1:10
3 x 400 on 4:10 Free }
EN3 S FR
1:03
2 x 400 on 4:35 Free }
EN1 S FR
1:09
2 x 400 on 4:05 Free }
EN3 S FR
1:01
1 x 400 on 4:30 Free }
EN1 S FR
1:08
1 x 400 on 4:00 Free }
EN3 S FR
1:00
1,200 1:19 PM 6 x 100 on 1:25 Free } 1x
EN1 P FR
1:25
4 x 100 on 1:20 Free }
EN1 P FR
1:20
2 x 100 on 1:15 Free }
EN1 P FR
1:15
1:36 PM Finish time. Total: 9,700 yards. Stress Value = 274
8x150 1-75kick,50drill,25swim
2-25kick,50drill,75swim
1@fl/ba/br/fr
rest 30sec after each
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,800 18.56%
Aerobic Base
4,000 41.24%
MaxVO2
3,900 40.21%
Stroke Categories
Yards
================= =============
Freestyle
8,500 87.63%
IM
1,200 12.37%
Type of Work
Yards
================ ==============
Swim
8,500 87.63%
Pull
1,200 12.37%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 243 (07/24/1998)
Daily Workout [308] for Monday, May 1, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
600 12:00 PM 2 x 300 on :00 Fr fr/stroke
REC S FR
2,000 12:01 PM 4 x 100 on 1:25 Free } 1x
EN1 S FR
1:25
4 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:20 Free }
EN1 S FR
1:20
3 x 100 on 1:10 Free }
EN1 S FR
1:10
2 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:05 Free }
EN2 S FR
1:05
1 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 100 on 1:00 Free }
EN3 S FR
1:00
2,200 12:27 PM 1 x 400 on 4:40 Free
} 1x EN1 S FR
1:10
1 x 300 on 3:05 Free
}
EN2 S FR
1:02
1 x 300 on 3:30 Free
}
EN1 S FR
1:10
1 x 300 on 3:05 Free
}
EN3 S FR
1:02
1 x 200 on 2:20 Free
}
EN1 S FR
1:10
1 x 300 on 3:05 Free
}
EN3 S FR
1:02
1 x 100 on 1:10 Free
}
EN1 S FR
1:10
1 x 300 on 3:05 Free-notes }
EN3 S FR
1:02
400 12:53 PM 1 x 400 on :00 Free
REC P FR
12:53 PM Finish time. Total: 5,200 yards. Stress Value = 97
notes the 300 for time
t.martin ave. 2:58 on the 300's
start taper for hs championships on may 11-12-13
t.martin rested and shaved may 8-12
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 19.23%
Aerobic Base
2,700 51.92%
Anaerobic Thresh
500
9.62%
MaxVO2
1,000 19.23%
Stroke Categories
Yards
================= =============
Freestyle
5,200 100.00%
Type of Work
Yards
================ ==============
Swim
4,800 92.31%
Pull
400
7.69%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 244 (07/24/1998)
Daily Workout [309] for Monday, May 1, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
======
300
300
300
2,250
TIME
========
12:00 PM
12:01 PM
12:02 PM
12:03 PM
2,000 12:33 PM
2,000
400
1:00 PM
1:27 PM
1:27 PM
SET DESCRIPTION
EGY
========================================== ===
1 x 300 on :00 Free
REC
1 x 300 on :00 Free-ba
REC
1 x 300 on :00 rev im
REC
4 x 100 on 1:30 im
} 1x
EN1
4 x 125 on 1:30 Free }
EN1
3 x 100 on 1:25 im
}
EN1
3 x 125 on 1:25 Free }
EN1
2 x 100 on 1:20 im
}
EN1
2 x 125 on 1:20 Free }
EN2
1 x 100 on 1:15 im
}
EN1
1 x 125 on 1:15 Free }
EN2
1 x 400 on 4:40 Free-ez
} 2x REC
1 x 200 on 2:20 Free-fast 151-155ran }
SP1
1 x 300 on 4:00 Free-ez
}
REC
1 x 100 on 2:00 Free-fast 51-55range }
SP2
4 x 500 on 6:30 im-notes
EN1
1 x 400 on :00 Free
REC
Finish time. Total: 7,550 yards. Stress Value
T
=
S
S
S
S
S
S
S
S
S
S
S
S
S
S
S
S
P
=
STK
===
FR
FR
IM
IM
FR
IM
FR
IM
FR
IM
FR
FR
FR
FR
FR
IM
FR
98
notes-#1,3-50fly,100ba,150br,200fr
#2,4-200fly,150ba,100br,50fr
t.martin 8550 total
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,700 35.76%
Aerobic Base
3,875 51.32%
Anaerobic Thresh
375
4.97%
Lactate Toleranc
400
5.30%
Peak Lactate
200
2.65%
Stroke Categories
Yards
================= =============
Freestyle
4,250 56.29%
IM
3,300 43.71%
Type of Work
Yards
================ ==============
Swim
7,150 94.70%
Pull
400
5.30%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 245 (07/24/1998)
Daily Workout [310] for Tuesday, May 2, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
500 12:00 PM 1 x 500 on :00 Free
REC S FR
1,800 12:01 PM 3 x 150 on 2:00 Free } 1x EN1 S FR
1:20
3 x 150 on 1:45 Free }
EN2 S FR
1:10
3 x 150 on 1:55 Free }
EN1 S FR
1:17
3 x 150 on 1:40 Free }
EN2 S FR
1:07
3,000 12:24 PM 1 x 500 on 5:45 Free } 1x EN1 S FR
1:09
1 x 500 on 5:15 Free }
EN2 S FR
1:03
1 x 500 on 5:40 Free }
EN1 S FR
1:08
1 x 500 on 5:10 Free }
EN2 S FR
1:02
1 x 500 on 5:35 Free }
EN1 S FR
1:07
PACE
====
1:30
1:12
1:25
1:08
1:20
1:04
1:15
1:00
1:10
1:10
1:20
2:00
1:18
1 x 500 on 5:05 Free }
EN2 S FR
1:01
300 12:58 PM 1 x 300 on :00 Free
REC P FR
12:58 PM Finish time. Total: 5,600 yards. Stress Value = 72
this was t.martin's workout
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 14.29%
Aerobic Base
2,400 42.86%
Anaerobic Thresh 2,400 42.86%
Stroke Categories
Yards
================= =============
Freestyle
5,600 100.00%
Type of Work
Yards
================ ==============
Swim
5,300 94.64%
Pull
300
5.36%
YARDS
======
500
1,800
1,600
300
200
100
75
75
100
SET
START
TIME
========
12:00 PM
12:01 PM
12:25
12:47
12:53
12:57
1:00
1:04
1:08
1:08
PM
PM
PM
PM
PM
PM
PM
PM
Daily Workout [311] for Tuesday, May 2, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T STK PACE
============================== === = === ====
1 x 500 on :00 Free
REC S FR
3 x 150 on 2:05 Free } 1x
EN1 S FR
1:23
3 x 150 on 1:50 Free }
EN1 S FR
1:13
3 x 150 on 2:00 Free }
EN1 S FR
1:20
3 x 150 on 1:45 Free }
EN1 S FR
1:10
8 x 200 on 2:35 Free-see notes EN1 S FR
1:18
3 x 100 on 1:25 Free
EN1 P FR
1:25
2 x 100 on 1:20 Free
EN1 P FR
1:20
1 x 100 on 1:15 Free
EN1 P FR
1:15
3 x 25 on 1:00 Free-ez
REC S FR
4:00
3 x 25 on 1:00 Free-sprint
SP3 S FR
4:00
1 x 100 on :00 Free
REC S FR
Finish time. Total: 4,750 yards. Stress Value = 43
this was the taper workout for may 2 am
Energy Levels
Yards Stroke Categories
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 246 (07/24/1998)
Daily Workout [311] Distance Bud McAllister (con't)
================ ============== ================= =============
Warm-up/Recovery
675 14.21% Freestyle
4,750 100.00%
Aerobic Base
4,000 84.21%
Alactate
75
1.58%
Type of Work
Yards
================ ==============
Swim
4,150 87.37%
Pull
600 12.63%
SET
Daily Workout [312] for Tuesday, May 2, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
YARDS
======
1,000
1,050
3,600
2,100
900
START
TIME
========
12:00 PM
12:01 PM
12:18 PM
SET DESCRIPTION
EGY T STK PACE
====================================== === = === ====
1 x 1000 on :00 Free4th len stroke
REC S FR
21 x
50 on :45 im notes
EN1 S IM
1:30
1 x 200 on 2:30 Free
} 2x
EN1 S FR
1:15
1 x 200 on 2:30 im
}
EN1 S IM
1:15
1 x 200 on 2:30 fly
}
EN1 S FLY 1:15
1 x 200 on 2:30 Free
}
EN1 S FR
1:15
1 x 200 on 2:30 im
}
EN1 S IM
1:15
1 x 200 on 2:30 back
}
EN1 S BK
1:15
1 x 200 on 2:30 Free
}
EN1 S FR
1:15
1 x 200 on 2:30 im
}
EN1 S IM
1:15
1 x 200 on 2:30 breast }
EN1 S BR
1:15
1:04 PM 21 x 100 on 1:20 Free-challenge notes EN3 S FR
1:20
1:33 PM
3 x 300 on 4:00 Free
EN1 P FR
1:20
1:45 PM Finish time. Total: 8,650 yards. Stress Value = 182
this was the non-taper workout
notes-21x50 im 1-fly
2-fly-back
3-back
4-back-breast
5-breast
6-breast-free
7-free
notes-challenge 100's free
120,119,118...go until miss
t.martin 1:00
s.chiba
59
j.o'bando 1:02
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 11.56%
Aerobic Base
5,550 64.16%
MaxVO2
2,100 24.28%
Stroke Categories
Yards
================= =============
Freestyle
5,200 60.12%
Backstroke
400
4.62%
Breaststroke
400
4.62%
Butterfly
400
4.62%
IM
2,250 26.01%
Type of Work
Yards
================ ==============
Swim
7,750 89.60%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 247 (07/24/1998)
Daily Workout [312] Distance Bud McAllister (con't)
Pull
900 10.40%
YARDS
======
600
400
200
1,350
SET
START
TIME
========
12:00 PM
12:01 PM
12:02 PM
12:03 PM
Daily Workout [313] for Wednesday, May 3, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
================================
1 x 600 on :00 Free
1 x 400 on :00 Free/stroke
1 x 200 on :00 rev.im
1 x 75 on 1:00 Free } 1x
EGY
===
REC
REC
REC
EN1
T
=
S
S
S
S
STK
===
FR
FR
IM
FR
PACE
====
1:20
1 x 75 on :55 Free }
1 x 75 on :50 Free }
2 x 75 on 1:00 Free }
2 x 75 on :55 Free }
2 x 75 on :50 Free }
3 x 75 on 1:00 Free }
3 x 75 on :55 Free }
3 x 75 on :50 Free }
1,800 12:21 PM 1 x 200 on 2:30 Free } 1x
1 x 200 on 2:30 im
}
1 x 200 on 2:30 Free }
1 x 400 on 5:00 im
}
1 x 200 on 2:30 Free }
1 x 600 on 7:30 im
}
1,200 12:45 PM 1 x 600 on 8:00 Free-notes } 1x
1 x 400 on 5:20 free-notes }
1 x 200 on 2:40 Free-notes }
1:01 PM Finish time. Total: 5,550 yards.
EN1 S FR
1:13
EN2 S FR
1:07
EN1 S FR
1:20
EN1 S FR
1:13
EN2 S FR
1:07
EN1 S FR
1:20
EN1 S FR
1:13
EN2 S FR
1:07
EN1 S FR
1:15
EN2 S IM
1:15
EN1 S FR
1:15
EN2 S IM
1:15
EN1 S FR
1:15
EN2 S IM
1:15
EN1 P FR
1:20
EN1 P FR
1:20
EN1 P FR
1:20
Stress Value = 60
both taper and non-taper were together
notes on pull set,work the last 200 of each
*shortened workout due to pool conflict
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 21.62%
Aerobic Base
2,700 48.65%
Anaerobic Thresh 1,650 29.73%
Stroke Categories
Yards
================= =============
Freestyle
4,150 74.77%
IM
1,400 25.23%
Type of Work
Yards
================ ==============
Swim
4,350 78.38%
Pull
1,200 21.62%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 248 (07/24/1998)
Daily Workout [314] for Thursday, May 4, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
1,500 12:01 PM 5 x 100 on 1:20 Free } 1x
EN1 S FR
1:20
4 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:10 Free }
EN1 S FR
1:10
2 x 100 on 1:05 Free }
EN2 S FR
1:05
1 x 100 on 1:00 Free }
EN3 S FR
1:00
3,000 12:21 PM 1 x 200 on 2:25 Free
} 1x EN1 S FR
1:13
1 x 400 on 4:25 Free
}
EN2 S FR
1:06
1 x 200 on 2:25 Free
}
EN1 S FR
1:13
1 x 400 on 4:20 Free
}
EN2 S FR
1:05
1 x 200 on 2:25 Free
}
EN1 S FR
1:13
1 x 400 on 4:15 Free
}
EN2 S FR
1:04
1 x 200 on 2:25 Free
}
EN1 S FR
1:13
1 x 400 on 4:10 Free
}
EN3 S FR
1:03
1 x 200 on 2:25 Free
}
EN1 S FR
1:13
1 x 400 on 4:05 Free-notes }
EN3 S FR
1:01
300 12:56 PM 1 x 300 on :00 Free
REC P FR
12:56 PM Finish time. Total: 5,400 yards. Stress Value = 104
notes-non taper group
last 400 s.chiba 3:59
t.martin 4:02
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 16.67%
Aerobic Base
2,200 40.74%
Anaerobic Thresh 1,400 25.93%
MaxVO2
900 16.67%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,100 94.44%
Pull
300
5.56%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 249 (07/24/1998)
Daily Workout [315] for Thursday, May 4, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
1,500 12:01 PM 5 x 100 on 1:25 Free } 1x
EN1 S FR
1:25
4 x 100 on 1:20 Free }
EN1 S FR
1:20
3 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 100 on 1:05 Free }
EN2 S FR
1:05
1,800 12:22 PM 1 x 150 on 2:30 Free-notes } 6x EN1 S FR
1:40
1 x 100 on 1:40 Free-notes }
EN1 S FR
1:40
1 x 50 on 1:00 Free-sprint }
EN1 S FR
2:00
600 12:54 PM 1 x 600 on :00 Free-ez
REC P FR
12:54 PM Finish time. Total: 4,500 yards. Stress Value = 34
taper workout-may 4am
notes-150 drill/swim by 25's
100 kick/swim by 25's
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 26.67%
Aerobic Base
3,200 71.11%
Anaerobic Thresh
100
2.22%
Stroke Categories
Yards
================= =============
Freestyle
4,500 100.00%
Type of Work
Yards
================ ==============
Swim
3,900 86.67%
Pull
600 13.33%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 250 (07/24/1998)
YARDS
======
800
1,800
SET
START
TIME
========
12:00 PM
12:01 PM
2,700 12:26 PM
1,000
1:01 PM
400
1:20 PM
1:20 PM
Daily Workout [316] for Thursday, May 4, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
=================================
2 x 400 on :00 Free/drill
1 x 50 on :50 Free } 1x
1 x 100 on 1:15 Free }
1 x 150 on 1:45 Free }
2 x 50 on :50 Free }
2 x 100 on 1:20 Free }
2 x 150 on 1:45 Free }
3 x 50 on :50 Free }
3 x 100 on 1:20 Free }
3 x 150 on 1:45 Free }
1 x 300 on 3:45 Free
} 1x
1 x 300 on 3:45 fr/fly
}
1 x 300 on 3:45 im
}
1 x 300 on 3:45 Free
}
1 x 300 on 3:45 Fr/back
}
1 x 300 on 3:45 im
}
1 x 300 on 3:45 Free
}
1 x 300 on 3:45 Fr/breast }
1 x 300 on 3:45 im
}
1 x 100 on 1:40 Free-ez
} 4x
1 x 50 on :50 Free-pace
}
1 x 75 on 1:10 Free-ez
}
1 x 25 on :50 Free-sprint }
1 x 400 on :00 Free
Finish time. Total: 6,700 yards.
EGY T STK PACE
=== = === ====
REC S BK
EN1 S FR
1:40
EN1 S FR
1:15
EN1 S FR
1:10
EN1 S FR
1:40
EN1 S FR
1:20
EN1 S FR
1:10
EN1 S FR
1:40
EN1 S FR
1:20
EN1 S FR
1:10
EN1 S FR
1:15
EN1 S FR
1:15
EN2 S IM
1:15
EN1 S FR
1:15
EN1 S FR
1:15
EN1 S IM
1:15
EN1 S FR
1:15
EN1 S FR
1:15
EN2 S FR
1:15
REC S FR
1:40
EN1 S FR
1:40
REC S FR
1:33
SP1 S FR
3:20
REC P FR
Stress Value = 61
this was the taper workout
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,900 28.36%
Aerobic Base
4,100 61.19%
Anaerobic Thresh
600
8.96%
Lactate Toleranc
100
1.49%
Stroke Categories
Yards
================= =============
Freestyle
5,300 79.10%
Backstroke
800 11.94%
IM
600
8.96%
Type of Work
Yards
================ ==============
Swim
6,300 94.03%
Pull
400
5.97%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 251 (07/24/1998)
Daily Workout [317] for Friday, May 5, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
1,500 12:01 PM 1 x 50 on :50 Free } 1x EN1 S FR
1:40
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 100 on 1:15 Free }
EN1 S
1 x 150 on 1:55 Free }
EN1 S
1 x 150 on 1:50 Free }
EN1 S
1 x 150 on 1:45 Free }
EN1 S
1 x 200 on 2:25 Free }
EN1 S
1 x 200 on 2:20 Free }
EN1 S
1 x 200 on 2:15 Free }
EN1 S
1 x 200 on 2:10 Free }
EN1 S
3,000 12:21 PM 1 x 800 on 9:20 Free } 1x EN2 S
1 x 600 on 6:15 Free }
EN3 S
1 x 600 on 7:00 Free }
EN1 S
1 x 400 on 4:10 Free }
EN3 S
1 x 400 on 4:40 Free }
EN1 S
1 x 200 on 2:05 Free }
EN3 S
400 12:56 PM 1 x 400 on :00 Free
REC P
12:56 PM Finish time. Total: 5,300 yards.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 15.09%
Aerobic Base
2,500 47.17%
Anaerobic Thresh
800 15.09%
MaxVO2
1,200 22.64%
FR
1:15
FR
1:17
FR
1:13
FR
1:10
FR
1:13
FR
1:10
FR
1:08
FR
1:05
FR
1:10
FR
1:03
FR
1:10
FR
1:03
FR
1:10
FR
1:03
FR
Stress Value = 113
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Type of Work
Yards
================ ==============
Swim
4,900 92.45%
Pull
400
7.55%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 252 (07/24/1998)
Daily Workout [318] for Friday, May 5, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
1,500 12:01 PM 1 x 50 on :50 Free } 1x
EN1 S FR
1:40
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 150 on 1:55 Free }
EN1 S FR
1:17
1 x 150 on 1:50 Free }
EN1 S FR
1:13
1 x 150 on 1:45 Free }
EN1 S FR
1:10
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 200 on 2:10 Free }
EN1 S FR
1:05
1,800 12:21 PM 1 x 75 on 1:10 Free-ez
} 6x REC S FR
1:33
1 x 75 on 1:10 Free-build }
EN1 S FR
1:33
1 x 75 on 1:10 Free-ez
}
REC S FR
1:33
1 x 75 on 1:10 Free-sprint }
SP1 S FR
1:33
300 12:50 PM 3 x 100 on 1:20 Free
EN1 P FR
1:20
200 12:55 PM 2 x 100 on 1:15 Free
EN1 P FR
1:15
100 12:59 PM 1 x 100 on 1:10 Free
EN1 P FR
1:10
1:01 PM Finish time. Total: 4,300 yards. Stress Value = 62
taper workout for may 5 am
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,300 30.23%
Aerobic Base
2,550 59.30%
Lactate Toleranc
450 10.47%
Stroke Categories
Yards
================= =============
Freestyle
4,300 100.00%
Type of Work
Yards
================ ==============
Swim
3,700 86.05%
Pull
600 13.95%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 253 (07/24/1998)
Daily Workout [319] for Friday, May 5, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
1,000 12:00 PM 5 x 200 on :00 mixed im
REC S IM
2,500 12:01 PM 5 x 100 on 1:15 Free } 1x EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN1 S FR
1:08
4 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN1 S FR
1:08
3 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN1 S FR
1:08
2 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN1 S FR
1:08
2,100 12:32 PM 1 x 50 on :50 Free } 2x EN1 S FR
1:40
1 x 100 on 1:15 im
}
EN1 S IM
1:15
1 x 150 on 2:00 Free }
EN1 S FR
1:20
1 x 200 on 2:30 im
}
EN1 S IM
1:15
1 x 250 on 3:20 Free }
EN1 S FR
1:20
1 x 300 on 3:45 im
}
EN1 S IM
1:15
200 1:01 PM 1 x 200 on :00 Free
EN1 S FR
1:01 PM Finish time. Total: 5,800 yards. Stress Value = 48
both groups (taper&non-taper) were together
*shortened workout due to pool conflict
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 17.24%
Aerobic Base
4,800 82.76%
Stroke Categories
Yards
================= =============
Freestyle
3,600 62.07%
IM
2,200 37.93%
Type of Work
Yards
================ ==============
Swim
5,800 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 254 (07/24/1998)
Daily Workout [320] for Saturday, May 6, 1995
Distance Bud McAllister Group [1,7]
YARDS
======
400
300
200
100
1,200
SET
START
TIME
========
12:00 PM
12:01 PM
12:02 PM
12:03 PM
12:04 PM
3,000 12:24 PM
2,400
1:05 PM
400
1:33 PM
1:33 PM
1 minute rest between sets
SET DESCRIPTION
EGY T STK PACE
====================================== === = === ====
1 x 400 on :00 Free@4th len stroke
REC S FR
1 x 300 on :00 Free@3rd len stroke
REC S FR
1 x 200 on :00 Free@2nd len stroke
REC S FR
1 x 100 on :00 stroke
REC S IM
1 x 100 on 1:30 im
} 8x
EN1 S IM
1:30
1 x 50 on :50 stroke }
EN1 S IM
1:40
1 x 400 on 4:45 Free
} 3x EN1 S FR
1:11
1 x 300 on 3:45 im
}
EN2 S IM
1:15
1 x 200 on 2:45 Free
}
EN1 S FR
1:23
1 x 100 on 2:00 Free fast-choice }
SP1 S FR
2:00
2 x 300 on 3:30 Free } 1x
EN1 S FR
1:10
2 x 300 on 3:15 Free }
EN1 S FR
1:05
2 x 300 on 3:30 Free }
EN1 S FR
1:10
2 x 300 on 3:10 Free }
EN2 S FR
1:03
1 x 400 on :00 Free
REC P FR
Finish time. Total: 8,000 yards. Stress Value = 102
this was the non-taper workout
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 17.50%
Aerobic Base
4,800 60.00%
Anaerobic Thresh 1,500 18.75%
Lactate Toleranc
300
3.75%
Stroke Categories
Yards
================= =============
Freestyle
5,800 72.50%
IM
2,200 27.50%
Type of Work
Yards
================ ==============
Swim
7,600 95.00%
Pull
400
5.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 255 (07/24/1998)
Daily Workout [321] for Saturday, May 6, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ======================================= === = === ====
400 12:00 PM
1 x 400 on :00 Free@4th len stroke
REC S FR
300 12:01 PM
1 x 300 on :00 Free@3rd len stroke
REC S FR
200 12:02 PM
1 x 200 on :00 Free@2nd len stroke
REC S FR
100 12:03 PM
1 x 100 on :00 stroke
REC S IM
1,200 12:04 PM
1 x 100 on 1:30 im
} 8x
EN1 S IM
1:30
1 x 50 on :50 stroke }
EN1 S IM
1:40
3,000 12:24 PM
1 x 400 on 4:45 Free
} 3x EN1 S FR
1:11
1 x 300 on 3:45 im
}
EN1 S IM
1:15
1 x 200 on 2:45 Free
}
EN1 S FR
1:23
1 x 100 on 2:00 Free-fast choice }
SP1 S FR
2:00
300 1:05 PM 12 x 25 on :30 Free
EN1 S FR
2:00
100 1:12 PM
4 x 25 on :30 Free-sprint
SP1 S FR
2:00
300 1:15 PM
1 x 300 on :00 Free
REC S FR
1:15 PM Finish time. Total: 5,900 yards. Stress Value = 74
this was the taper workout for may 6am
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,300 22.03%
Aerobic Base
4,200 71.19%
Lactate Toleranc
400
6.78%
Stroke Categories
Yards
================= =============
Freestyle
3,700 62.71%
IM
2,200 37.29%
Type of Work
Yards
================ ==============
Swim
5,900 100.00%
YARDS
======
900
1,500
SET
START
TIME
========
12:00 PM
12:01 PM
1,500 12:20 PM
200 12:41 PM
200 12:54 PM
12:54 PM
Daily Workout [322] for Saturday, May 6, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY
==================================== ===
3 x 300 on :00 Free (sw/kick/drill) REC
3 x 125 on 1:35 Free } 1x
EN1
3 x 125 on 1:25 Free }
EN1
3 x 125 on 1:30 Free }
EN1
3 x 125 on 1:20 Free }
EN2
2 x 250 on 3:10 Free
} 1x EN1
2 x 250 on 3:10 im mixed notes }
EN1
2 x 250 on 3:10 im mixed notes }
EN1
4 x 50 on 3:00 Free-sprint
SP3
1 x 200 on :00 Free
REC
Finish time. Total: 4,300 yards. Stress
T STK PACE
= === ====
S FR
S FR
1:16
S FR
1:08
S FR
1:12
S FR
1:04
S FR
1:16
S IM
1:16
S IM
1:16
S FR
6:00
S FR
Value = 42
both taper and non-taper groups did this workout
notes-first im round 25fly,50back,75breast,100free
second im round 100fly,75back,50breast,25free
Energy Levels
Yards Stroke Categories
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 256 (07/24/1998)
Daily Workout [322] Distance Bud McAllister (con't)
================ ============== ================= =============
Warm-up/Recovery 1,100 25.58% Freestyle
3,300 76.74%
Aerobic Base
2,625 61.05% IM
1,000 23.26%
Anaerobic Thresh
375
8.72%
Alactate
200
4.65%
Type of Work
Yards
================ ==============
Swim
4,300 100.00%
SET
START
YARDS
TIME
====== ========
600 12:00 PM
Daily Workout [323] for Monday, May 8, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T STK
========================== === = ===
1 x 600 on :00 Free
REC S FR
PACE
====
1,500
600
300
300
200
12:01
12:20
12:21
12:27
12:33
12:33
PM 15 x 100 on 1:10 Free
EN1 S
PM
1 x 600 on :00 Free
REC P
PM
6 x 50 on :50 Free-ez
REC S
PM
6 x 50 on :50 Free-pace EN1 S
PM
1 x 200 on :00 Free
REC S
PM Finish time. Total: 3,500 yards.
FR
1:10
FR
FR
1:40
FR
1:40
FR
Stress Value = 18
***taper for high school championship meet
tim martin did 5 day taper&shave
others did 10 day taper. Tim joined in with their group
today.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,700 48.57%
Aerobic Base
1,800 51.43%
Stroke Categories
Yards
================= =============
Freestyle
3,500 100.00%
Type of Work
Yards
================ ==============
Swim
2,900 82.86%
Pull
600 17.14%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 257 (07/24/1998)
Daily Workout [324] for Monday, May 8, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T
====== ======== ========================================== === =
600 12:00 PM 1 x 600 on :00 Free
REC S
600 12:01 PM 1 x 600 on :00 rev im k,dr,sw by50s
REC S
2,100 12:02 PM 4 x 150 on 1:55 Free } 1x
EN1 S
1 x 150 on 1:35 Free }
EN3 S
3 x 150 on 1:55 Free }
EN1 S
1 x 150 on 1:35 Free }
EN3 S
2 x 150 on 1:55 Free }
EN1 S
1 x 150 on 1:35 Free }
EN3 S
1 x 150 on 1:55 Free }
EN1 S
1 x 150 on 1:35 Free }
EN3 S
1,500 12:29 PM 1 x 50 on :45 im see notes for set } 3x EN1 S
1 x 100 on 1:25 im "
}
EN1 S
1 x 150 on 2:10 im "
}
EN1 S
1 x 200 on 2:50 im "
}
EN1 S
400 12:52 PM 1 x 400 on :00 Free
REC P
150 12:53 PM 3 x 50 on 3:00 Free-pace
SP1 S
200 1:03 PM 1 x 200 on :00 Free
REC S
1:03 PM Finish time. Total: 5,550 yards. Stress Value =
notes- rounds#1,3 50
100
150
200
round #2
50
100
150
200
free
br-fr
ba-br-fr
im
fly
fl-ba
fl-ba-br
im
STK
===
FR
IM
FR
FR
FR
FR
FR
FR
FR
FR
IM
IM
IM
IM
FR
FR
FR
78
PACE
====
1:17
1:03
1:17
1:03
1:17
1:03
1:17
1:03
1:30
1:25
1:27
1:25
6:00
after the 3x50's worked on starts
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,800 32.43%
Aerobic Base
3,000 54.05%
MaxVO2
600 10.81%
Lactate Toleranc
150
2.70%
Stroke Categories
Yards
================= =============
Freestyle
3,450 62.16%
IM
2,100 37.84%
Type of Work
Yards
================ ==============
Swim
5,150 92.79%
Pull
400
7.21%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 258 (07/24/1998)
Daily Workout [325] for Tuesday, May 9, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================== === = === ====
600 12:00 PM 2 x 300 on :00 Free fr/stroke REC S FR
2,000 12:01 PM 4 x 200 on 2:40 Free } 1x
EN1 S FR
1:20
3 x 200 on 2:30 Free }
EN1 S FR
1:15
2 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 200 on 2:10 Free }
EN2 S FR
1:05
400 12:27 PM 1 x 400 on :00 Free
REC P FR
150 12:28 PM 3 x 50 on 3:00 Free-pace
SP3 S FR
6:00
200 12:38 PM 1 x 200 on :00 Free
REC S FR
12:38 PM Finish time. Total: 3,350 yards. Stress Value = 28
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 35.82%
Aerobic Base
1,800 53.73%
Anaerobic Thresh
200
5.97%
Alactate
150
4.48%
Stroke Categories
Yards
================= =============
Freestyle
3,350 100.00%
Type of Work
Yards
================ ==============
Swim
2,950 88.06%
Pull
400 11.94%
YARDS
======
500
1,500
1,350
SET
START
TIME
========
12:00 PM
12:01 PM
12:24 PM
Daily Workout [326] for Tuesday, May 9, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
================================
1 x 500 on :00 Free
15 x 100 on 1:25 Free@3rdim
1 x 250 on 3:30 im-notes } 3x
1 x 150 on 2:30 Free
}
1 x 50 on 1:00 Free-pace }
150 12:46 PM
1 x 150 on :00 Free
12:46 PM Finish time. Total: 3,500 yards.
EGY T STK PACE
=== = === ====
REC S FR
EN1 S FR
1:25
EN1 S IM
1:24
EN1 S FR
1:40
SP1 S FR
2:00
REC S FR
Stress Value = 39
notes-the 250im went as follows(25fl,50ba,75br,100fr)
Energy Levels
Yards
================ ==============
Warm-up/Recovery
650 18.57%
Aerobic Base
2,700 77.14%
Lactate Toleranc
150
4.29%
Stroke Categories
Yards
================= =============
Freestyle
2,750 78.57%
IM
750 21.43%
Type of Work
Yards
================ ==============
Swim
3,500 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 259 (07/24/1998)
Daily Workout [327] for Wednesday, May 10, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T
====== ======== ========================================== === =
800 12:00 PM 1 x 800 on :00 Free
REC S
1,200 12:01 PM 1 x 100 on 1:50 free kick-swim notes } 4x EN1 S
1 x 100 on 1:40 Free drill-swim
}
EN1 S
1 x 100 on 1:30 Free swim
}
EN1 S
1,200 12:22 PM 1 x 300 on 3:50 Free } 1x
EN1 S
1 x 300 on 3:40 Free }
EN1 S
1 x 300 on 3:30 Free }
EN1 S
1 x 300 on 3:20 Free }
EN1 S
150 12:38 PM 3 x 50 on 3:00 Free-pace
SP3 S
150 12:48 PM 1 x 150 on :00 Free
REC S
12:48 PM Finish time. Total: 3,500 yards. Stress Value =
STK
===
FR
IM
IM
IM
FR
FR
FR
FR
FR
FR
30
notes-12x100 3-free
3-breast add 10sec
3-back
3-fly
Energy Levels
Yards
================ ==============
Warm-up/Recovery
950 27.14%
Aerobic Base
2,400 68.57%
Alactate
150
4.29%
Stroke Categories
Yards
================= =============
Freestyle
2,300 65.71%
IM
1,200 34.29%
Type of Work
Yards
================ ==============
Swim
3,500 100.00%
YARDS
======
400
1,500
SET
START
TIME
========
12:00 PM
12:01 PM
Daily Workout [328] for Thursday, May 11, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
==========================
1 x 400 on :00 Free
5 x 75 on 1:00 Free } 1x
1 x 75 on :50 Free }
EGY
===
REC
EN1
EN1
T
=
S
S
S
STK
===
FR
FR
FR
PACE
====
1:20
1:07
PACE
====
1:50
1:40
1:30
1:17
1:13
1:10
1:07
6:00
400 12:22 PM
150 12:23 PM
150 12:33 PM
12:33 PM
4 x 75 on 1:00 Free }
EN1 S
1 x 75 on :50 Free }
EN1 S
3 x 75 on 1:00 Free }
EN1 S
1 x 75 on :50 Free }
EN1 S
2 x 75 on 1:00 Free }
EN1 S
1 x 75 on :50 Free }
EN1 S
1 x 75 on 1:00 Free }
EN1 S
1 x 75 on :50 Free }
EN1 S
1 x 400 on :00 Free
REC P
3 x 50 on 3:00 Free-pace SP3 S
1 x 150 on :00 Free
REC S
Finish time. Total: 2,600 yards.
FR
1:20
FR
1:07
FR
1:20
FR
1:07
FR
1:20
FR
1:07
FR
1:20
FR
1:07
FR
FR
6:00
FR
Stress Value = 21
Energy Levels
Yards Stroke Categories
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 260 (07/24/1998)
Daily Workout [328] Distance Bud McAllister (con't)
================ ============== ================= =============
Warm-up/Recovery
950 36.54% Freestyle
2,600 100.00%
Aerobic Base
1,500 57.69%
Alactate
150
5.77%
Type of Work
Yards
================ ==============
Swim
2,200 84.62%
Pull
400 15.38%
YARDS
======
1,000
1,500
SET
START
TIME
========
12:00 PM
12:01 PM
Daily Workout [329] for Thursday, May 11, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY
========================================== ===
5 x 200 on :00 mixed im
EN1
1 x 200 on 2:45 Free-ez
} 3x REC
1 x 100 on 1:45 Free-drill/sw by 25s }
EN1
1 x 150 on 2:15 Free-ez
}
REC
1 x 50 on 1:00 Free-pace
}
SP1
300 12:26 PM 1 x 300 on :00 Free
REC
12:26 PM Finish time. Total: 2,800 yards. Stress Value
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,350 48.21%
Aerobic Base
1,300 46.43%
Lactate Toleranc
150
5.36%
STK
===
IM
FR
FR
FR
FR
FR
25
Stroke Categories
Yards
================= =============
Freestyle
1,800 64.29%
IM
1,000 35.71%
Type of Work
Yards
================ ==============
Swim
2,500 89.29%
Pull
300 10.71%
SET
START
T
=
S
S
S
S
S
P
=
Daily Workout [330] for Friday, May 12, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
PACE
====
1:23
1:45
1:30
2:00
YARDS
TIME SET DESCRIPTION
EGY T
====== ======== =========================== === =
3,000 12:00 PM 1 x 3000 on :00 Free-notes EN1 S
12:00 PM Finish time. Total: 3,000 yards.
STK PACE
=== ====
FR
Stress Value = 30
notes- today was the prelims for the california state high
school meet.
2000 general warmup
and then events
Energy Levels
Yards
================ ==============
Aerobic Base
3,000 100.00%
Stroke Categories
Yards
================= =============
Freestyle
3,000 100.00%
Type of Work
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 261 (07/24/1998)
Daily Workout [330] Distance Bud McAllister (con't)
================ ==============
Swim
3,000 100.00%
YARDS
======
600
600
800
SET
START
TIME
========
12:00 PM
12:01 PM
12:02 PM
Daily Workout [331] for Friday, May 12, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T
========================== === =
1 x 600 on :00 Free
REC S
4 x 150 on :00 Free notes REC S
2 x 100 on 1:25 Free } 1x EN1 S
2 x 100 on 1:15 Free }
EN1 S
2 x 100 on 1:20 Free }
EN1 S
2 x 100 on 1:10 Free }
EN1 S
150 12:14 PM 3 x 50 on 3:00 Free-pace SP1 S
250 12:24 PM 1 x 250 on :00 Free
REC S
12:24 PM Finish time. Total: 2,400 yards.
STK PACE
=== ====
FR
FR
FR
1:25
FR
1:15
FR
1:20
FR
1:10
FR
6:00
FR
Stress Value = 20
notes-kick75,drill50,swim25 rest 30sec after each
this was a pm workout between the prelims and final of the
next day
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,450 60.42%
Aerobic Base
800 33.33%
Lactate Toleranc
150
6.25%
Stroke Categories
Yards
================= =============
Freestyle
2,400 100.00%
Type of Work
Yards
================ ==============
Swim
2,400 100.00%
YARDS
SET
START
TIME
Daily Workout [332] for Saturday, May 13, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T STK
PACE
======
400
300
200
100
200
300
300
200
400
150
50
======== =================================== === = ===
12:00 PM 1 x 400 on :00 Free@4th len stroke REC S FR
12:01 PM 1 x 300 on :00 Free@3rd len stroke REC S FR
12:02 PM 1 x 200 on :00 Free@2nd len stroke REC S FR
12:03 PM 1 x 100 on :00 stroke
REC S FR
12:04 PM 4 x 50 on :50 Free
EN1 S FR
12:09 PM 3 x 100 on 1:30 Free
EN1 S FR
12:15 PM 2 x 150 on 2:00 Free
EN1 S FR
12:20 PM 1 x 200 on 2:20 Free
EN1 S FR
12:24 PM 1 x 400 on :00 Free
REC P FR
12:25 PM 3 x 50 on :00 Free-pace
EN1 S FR
12:26 PM 1 x 50 on :00 Free
REC S FR
12:26 PM Finish time. Total: 2,600 yards. Stress Value
====
1:40
1:30
1:20
1:10
= 12
Energy Levels
Yards Stroke Categories
Yards
================ ============== ================= =============
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 262 (07/24/1998)
Daily Workout [332] Distance Bud McAllister (con't)
Warm-up/Recovery 1,450 55.77% Freestyle
Aerobic Base
1,150 44.23%
2,600 100.00%
Type of Work
Yards
================ ==============
Swim
2,200 84.62%
Pull
400 15.38%
Daily Workout [333] for Saturday, May 13, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET
START
YARDS
TIME SET DESCRIPTION
EGY
====== ======== ==================================== ===
2,000 12:00 PM 1 x 2000 on :00 Free-meet see notes EN1
12:00 PM Finish time. Total: 2,000 yards. Stress
T STK PACE
= === ====
S FR
Value = 20
finals of the california high school championships
results from the meet
200 free500 free
s.o'ravke
1:46.14
k.rietzel 5:06.35
k.feldmen
1:44.25
s.o'ravke 4:36.58
a.iacopetti
1:45.20
t.haney
4:26.45
t.martin
1:41.55
t.martin
4:31.26
200 im
j.maddox
4:39.61
b.morgan
1:52.02
t.haney
1:49.37
n.reese
1:57.76
a.armstrong
2:14.68
j.maddox
1:57.59
Energy Levels
Yards
================ ==============
Aerobic Base
2,000 100.00%
Type of Work
Yards
================ ==============
Stroke Categories
Yards
================= =============
Freestyle
2,000 100.00%
Swim
2,000 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 263 (07/24/1998)
Daily Workout [334] for Monday, May 15, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================== === = === ====
800 12:00 PM 2 x 400 on :00 Free fr/stroke REC S FR
1,800 12:01 PM 3 x 150 on 1:55 Free } 1x
EN1 S FR
1:17
3 x 150 on 1:40 Free }
EN2 S FR
1:07
3 x 150 on 1:50 Free }
EN1 S FR
1:13
3 x 150 on 1:40 Free }
EN2 S FR
1:07
2,800 12:24 PM 3 x 400 on 4:40 free } 1x
EN1 S FR
1:10
1 x 400 on 4:10 Free }
EN2 S FR
1:03
2 x 400 on 4:40 Free }
EN1 S FR
1:10
1 x 400 on 4:05 Free }
EN3 S FR
1:01
200 12:57 PM 1 x 200 on :00 Free
REC S FR
12:57 PM Finish time. Total: 5,600 meters. Stress Value = 87
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 17.86%
Aerobic Base
2,900 51.79%
Anaerobic Thresh 1,300 23.21%
MaxVO2
400
7.14%
Stroke Categories
Yards
================= =============
Freestyle
5,600 100.00%
Type of Work
Yards
================ ==============
Swim
5,600 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 264 (07/24/1998)
Daily Workout [335] for Monday, May 15, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK
====== ======== ===================================== === = ===
600 12:00 PM
1 x 600 on :00 Free
REC S FR
600 12:01 PM
1 x 600 on :00 rev im kick/dr/sw 50 REC S IM
2,000 12:02 PM
1 x 50 on :45 fly
} 1x
EN1 S FLY
1 x 50 on :45 back
}
EN1 S BK
1 x 50 on :50 breast }
EN1 S BR
1 x 50 on :45 Free
}
EN1 S FR
2 x 50 on :45 fly
}
EN1 S FLY
2 x 50 on :45 back
}
EN1 S BK
2 x 50 on :50 breast }
EN1 S BR
2 x 50 on :45 Free
}
EN1 S FR
3 x 50 on :45 fly
}
EN1 S FLY
3 x 50 on :45 back
}
EN1 S BK
3 x 50 on :50 breast }
EN1 S BR
3 x 50 on :45 Free
}
EN1 S FR
4 x 50 on :45 fly
}
EN1 S FLY
4 x 50 on :45 back
}
EN1 S BK
PACE
====
1:30
1:30
1:40
1:30
1:30
1:30
1:40
1:30
1:30
1:30
1:40
1:30
1:30
1:30
4 x 50 on :50 breast }
4 x 50 on :45 Free
}
2,000 12:34 PM 20 x 100 on 1:20 Free
400 1:02 PM
1 x 400 on :00 Free
1:02 PM Finish time. Total: 5,600 meters.
EN1
EN1
EN1
REC
Stress
S BR
1:40
S FR
1:30
S FR
1:20
P FR
Value = 44
all workouts will be long course until sept
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 28.57%
Aerobic Base
4,000 71.43%
Type of Work
Yards
================ ==============
Swim
5,200 92.86%
Pull
400
7.14%
Stroke Categories
Yards
================= =============
Freestyle
3,500 62.50%
Backstroke
500
8.93%
Breaststroke
500
8.93%
Butterfly
500
8.93%
IM
600 10.71%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 265 (07/24/1998)
Daily Workout [336] for Tuesday, May 16, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================= === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
1,800 12:01 PM 1 x 50 on :50 Free } 1x
EN1 S FR
1:40
1 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 150 on 1:55 Free }
EN1 S FR
1:17
2 x 50 on :50 Free }
EN1 S FR
1:40
2 x 100 on 1:25 Free }
EN1 S FR
1:25
2 x 150 on 1:55 Free }
EN1 S FR
1:17
3 x 50 on :50 Free }
EN1 S FR
1:40
3 x 100 on 1:25 Free }
EN1 S FR
1:25
3 x 150 on 1:55 Free }
EN1 S FR
1:17
2,400 12:27 PM 4 x 600 on 8:00 Free desc.1-4 EN1 S FR
1:20
200 1:00 PM 1 x 200 on :00 Free
REC P FR
1:00 PM Finish time. Total: 5,000 meters. Stress Value = 46
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 16.00%
Aerobic Base
4,200 84.00%
Stroke Categories
Yards
================= =============
Freestyle
5,000 100.00%
Type of Work
Yards
================ ==============
Swim
4,800 96.00%
Pull
200
4.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 266 (07/24/1998)
Daily Workout [337] for Tuesday, May 16, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK
PACE
======
400
300
200
100
1,200
1,600
800
2,000
400
300
200
100
========
12:00 PM
12:01 PM
12:02 PM
12:03 PM
12:04 PM
12:27 PM
12:50 PM
1:02 PM
1:30
1:38
1:44
1:48
1:50
PM
PM
PM
PM
PM
===================================== ===
1 x 400 on :00 Free
REC
1 x 300 on :00 breast
REC
1 x 200 on :00 back
REC
1 x 100 on :00 flye
REC
24 x 50 on :55 Free-challenge notes EN3
8 x 200 on 2:45 Free
EN1
4 x 200 on 2:45 im
EN1
1 x 100 on 1:30 Free } 1x
EN1
1 x 100 on 1:15 Free }
EN2
1 x 100 on 1:30 Free }
EN1
1 x 200 on 2:30 Free }
EN2
1 x 100 on 1:30 Free }
EN1
1 x 300 on 3:45 Free }
EN2
1 x 100 on 1:30 Free }
EN1
1 x 400 on 5:00 Free }
EN2
1 x 100 on 1:30 Free }
EN1
1 x 500 on 6:15 Free }
EN2
4 x 100 on 1:40 Free
EN1
3 x 100 on 1:35 Free
EN1
2 x 100 on 1:30 Free
EN1
1 x 100 on 1:25 Free
EN1
Finish time. Total: 7,600 meters. Stress
= === ====
S FR
S BR
S BK
S FLY
S FR
1:50
S FR
1:23
S IM
1:23
S FR
1:30
S FR
1:15
S FR
1:30
S FR
1:15
S FR
1:30
S FR
1:15
S FR
1:30
S FR
1:15
S FR
1:30
S FR
1:15
P FR
1:40
P FR
1:35
P FR
1:30
P FR
1:25
Value = 155
notes-challenge 50's start on the 55,54,53...go until miss
fastest went to :31
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 13.16%
Aerobic Base
3,900 51.32%
Anaerobic Thresh 1,500 19.74%
MaxVO2
1,200 15.79%
Stroke Categories
Yards
================= =============
Freestyle
6,200 81.58%
Backstroke
200
2.63%
Breaststroke
300
3.95%
Butterfly
100
1.32%
IM
800 10.53%
Type of Work
Yards
================ ==============
Swim
6,600 86.84%
Pull
1,000 13.16%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA
Page 267 (07/24/1998)
Daily Workout [338] for Wednesday, May 17,
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T
====== ======== =================================== === =
800 12:00 PM 1 x 800 on :00 Free
REC S
800 12:01 PM 8 x 100 on 1:35 Free 25catup 25swim EN1 S
3,000 12:15 PM 3 x 50 on :45 fly
} 4x
EN1 S
1 x 100 on 1:20 Free
}
EN1 S
3 x 50 on :45 back
}
EN1 S
1 x 100 on 1:20 Free
}
EN1 S
3 x 50 on :50 breast }
EN1 S
1 x 100 on 1:20 Free
}
EN1 S
2,400 1:01 PM 3 x 50 on :55 Free
} 4x
EN1 S
3 x 150 on 1:55 Free des.1-3 }
EN1 S
Sw. 4
1995
STK
===
FR
FR
FLY
FR
BK
FR
BR
FR
FR
FR
PACE
====
1:35
1:30
1:20
1:30
1:20
1:40
1:20
1:50
1:17
1,000
1:36 PM 5 x 200 on 3:15 Free
1:53 PM Finish time. Total: 8,000 meters.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 10.00%
Aerobic Base
7,200 90.00%
Type of Work
Yards
================ ==============
Swim
7,000 87.50%
Pull
1,000 12.50%
EN1 P FR
1:38
Stress Value = 79
Stroke Categories
Yards
================= =============
Freestyle
6,200 77.50%
Backstroke
600
7.50%
Breaststroke
600
7.50%
Butterfly
600
7.50%
Daily Workout [339] for Thursday, May 18, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
METERS
======
600
600
200
400
200
200
200
200
800
300
600
200
400
200
200
100
SET
START
TIME SET DESCRIPTION
EGY
======== ============================== ===
12:00 PM 2 x 300 on :00 Free fr/stroke EN1
12:01 PM 6 x 100 on 1:30 Free
EN1
12:11 PM 2 x 100 on 1:20 Free
EN1
12:15 PM 4 x 100 on 1:25 Free
EN1
12:22 PM 2 x 100 on 1:15 Free
EN2
12:26 PM 2 x 100 on 1:20 Free
EN1
12:30 PM 2 x 100 on 1:10 Free
EN2
12:34 PM 1 x 200 on 3:00 Free
EN1
12:38 PM 4 x 200 on 2:30 Free
EN2
12:49 PM 1 x 300 on 3:00 Free
EN1
12:53 PM 3 x 200 on 2:25 Free
EN2
1:02 PM 1 x 200 on 3:00 Free
EN1
1:06 PM 2 x 200 on 2:20 Free
EN2
1:12 PM 1 x 200 on 3:00 Free
EN1
1:16 PM 1 x 200 on 2:15 Free
EN2
1:20 PM 1 x 100 on :00 Free
EN1
1:20 PM Finish time. Total: 5,400 meters.
Energy Levels
Yards
================ ==============
Aerobic Base
3,000 55.56%
Hy-Tek's WORKOUT MANAGER licensed to
Page 268 (07/24/1998)
T STK
= ===
S FR
S FR
S FR
S FR
S FR
S FR
S FR
S FR
S FR
S FR
S FR
S FR
S FR
S FR
S FR
S FR
Stress
PACE
====
1:30
1:20
1:25
1:15
1:20
1:10
1:30
1:15
1:00
1:13
1:30
1:10
1:30
1:08
Value = 86
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Coaching Services,USA Sw. 4
Daily Workout [339] Distance Bud McAllister (con't)
Anaerobic Thresh 2,400 44.44%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
SET
START
METERS
TIME
====== ========
1,000 12:00 PM
Daily Workout [340] for Thursday, May 18, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T STK
========================================== === = ===
5 x 200 on :00 mixed im
REC S IM
PACE
====
1,200 12:01 PM
2,400 12:24 PM
2,400 12:57 PM
400 1:34 PM
1:34 PM
1 x 100 on 2:00 Free kick-swim notes } 4x EN1 S IM
1 x 100 on 1:50 Free drill-swim
}
EN1 S IM
1 x 100 on 1:40 Free swim
}
EN1 S IM
1 x 50 on :50 Free } 4x
EN1 S FR
1 x 150 on 1:50 Free }
EN2 S FR
1 x 100 on 1:30 Free }
EN1 S FR
1 x 300 on 3:40 Free }
EN2 S FR
4 x 600 on 9:00 im
desc 1-4
EN1 S IM
1 x 400 on :00 Free
REC P FR
Finish time. Total: 7,400 meters. Stress Value = 86
2:00
1:50
1:40
1:40
1:13
1:30
1:13
1:30
im set 12x100 3@free
3@breast add 10sec. to each interval
3@back
3@fly
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 18.92%
Aerobic Base
4,200 56.76%
Anaerobic Thresh 1,800 24.32%
Stroke Categories
Yards
================= =============
Freestyle
2,800 37.84%
IM
4,600 62.16%
Type of Work
Yards
================ ==============
Swim
7,000 94.59%
Pull
400
5.41%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 269 (07/24/1998)
Daily Workout [341] for Friday, May 19, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ======================================= === = === ====
600 12:00 PM 1 x 600 on :00 Free
EN1 S FR
200 12:01 PM 1 x 200 on 2:55 Free
EN1 S FR
1:28
200 12:05 PM 1 x 200 on 2:50 Free
EN1 S FR
1:25
200 12:09 PM 1 x 200 on 2:45 Free
EN1 S FR
1:23
200 12:13 PM 1 x 200 on 2:40 Free
EN1 S FR
1:20
200 12:17 PM 1 x 200 on 2:35 Free
EN1 S FR
1:18
200 12:21 PM 1 x 200 on 2:30 Free
EN2 S FR
1:15
200 12:25 PM 1 x 200 on 2:25 Free
EN2 S FR
1:13
2,800 12:29 PM 1 x 400 on 5:20 Free-medium
} 4x EN2 S FR
1:20
1 x 200 on 3:00 free-ez
}
REC S FR
1:30
1 x 100 on 2:00 Free-sprint notes }
SP1 S FR
2:00
300 1:12 PM 1 x 300 on :00 Free
REC P FR
1:12 PM Finish time. Total: 5,100 meters. Stress Value = 97
notes- a.iacapetti 1:02.3
1:02.0
1:02.5
1:02.5
s.chiba
1:07.2
1:05.2
1:04.6
1;04.2
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 21.57%
Aerobic Base
1,600 31.37%
Anaerobic Thresh 2,000 39.22%
Lactate Toleranc
400
7.84%
Stroke Categories
Yards
================= =============
Freestyle
5,100 100.00%
Type of Work
Yards
================ ==============
Swim
4,800 94.12%
Pull
300
5.88%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 270 (07/24/1998)
Daily Workout [342] for Friday, May 19, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================== === = === ====
1,200 12:00 PM 3 x 400 on :00 Free-notes
REC S FR
2,400 12:01 PM 1 x 100 on 1:25 Free } 1x
EN1 S FR
1:25
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 100 on 1:15 Free }
EN2 S FR
1:15
1 x 100 on 1:10 Free }
EN2 S FR
1:10
2 x 100 on 1:25 Free }
EN1 S FR
1:25
2 x 100 on 1:20 Free }
EN1 S FR
1:20
2 x 100 on 1:15 Free }
EN2 S FR
1:15
2 x 100 on 1:10 Free }
EN2 S FR
1:10
3 x 100 on 1:25 Free }
EN1 S FR
1:25
3 x 100 on 1:20 Free }
EN1 S FR
1:20
3 x 100 on 1:15 Free }
EN2 S FR
1:15
3 x 100 on 1:10 Free }
EN2 S FR
1:10
2,000 12:33 PM 1 x 50 on :45 im-notes } 4x EN1 S IM
1:30
1 x 100 on 1:30 im "
}
EN1 S IM
1:30
1 x 150 on 2:15 im "
}
EN1 S IM
1:30
1 x 200 on 3:00 im "
}
EN1 S IM
1:30
900 1:04 PM 3 x 100 on 1:40 Free } 1x
EN1 P FR
1:40
1 x 100 on 1:30 Free }
EN1 P FR
1:30
2 x 100 on 1:40 Free }
EN1 P FR
1:40
1 x 100 on 1:30 Free }
EN1 P FR
1:30
1 x 100 on 1:40 Free }
EN1 P FR
1:40
1 x 100 on 1:30 Free }
EN1 P FR
1:30
1:19 PM Finish time. Total: 6,500 meters. Stress Value = 72
notes for warmup 1-free-back 2-free 3-kick-swim drill-swim
by 25's
note- #1,3 50
100
150
200
#2,4 50
100
free
br-fr
ba-br-fr
im
fly
fl-ba
150
200
fl-ba-br
im
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 18.46%
Aerobic Base
4,100 63.08%
Anaerobic Thresh 1,200 18.46%
Stroke Categories
Yards
================= =============
Freestyle
4,500 69.23%
IM
2,000 30.77%
Type of Work
Yards
================ ==============
Swim
5,600 86.15%
Pull
900 13.85%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 271 (07/24/1998)
Daily Workout [343] for Saturday, May 20, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK
====== ======== ====================================== === = ===
1,500 12:00 PM
1 x 1500 on :00 Free@3rd len stroke REC S FR
1,200 12:01 PM 24 x
50 on :55 stroke-challenge not EN3 S IM
100 12:24 PM
1 x 100 on 1:20 Free
EN1 S FR
100 12:27 PM
1 x 100 on 1:20 Free
EN1 S FR
200 12:30 PM
1 x 200 on 2:30 Free
EN2 S FR
100 12:34 PM
1 x 100 on 1:20 Free
EN1 S FR
200 12:37 PM
1 x 200 on 2:30 Free
EN2 S FR
300 12:41 PM
1 x 300 on 3:40 Free
EN2 S FR
100 12:46 PM
1 x 100 on 1:20 Free
EN1 S FR
200 12:49 PM
1 x 200 on 2:30 Free
EN2 S FR
300 12:53 PM
1 x 300 on 3:40 Free
EN2 S FR
400 12:58 PM
1 x 400 on 4:50 Free
EN1 S FR
400 1:04 PM
1 x 400 on :00 Free-notes
EN1 K FR
400 1:05 PM
1 x 400 on :00 Free-notes
EN1 S FR
1,000 1:06 PM
2 x 500 on 6:45 Free
EN1 S FR
500 1:21 PM
1 x 500 on 6:15 Free
EN2 S FR
500 1:29 PM
1 x 500 on 6:45 Free
EN1 S FR
500 1:37 PM
1 x 500 on 6:00 Free
EN2 S FR
400 1:44 PM
1 x 400 on :00 Free
REC P FR
1:44 PM Finish time. Total: 8,400 meters. Stress Value =
PACE
====
1:50
1:20
1:20
1:15
1:20
1:15
1:13
1:20
1:15
1:13
1:13
1:21
1:15
1:21
1:12
162
notes- challenge 50's stroke 55,54...go until miss fastest
on :31 back t.haney
n.reese
the 400 kick and swim-LA Freeway 4in each lane
last swimmer sprints around to
front then last swimmer sprints
around to front continously.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,900 22.62%
Aerobic Base
3,100 36.90%
Anaerobic Thresh 2,200 26.19%
Stroke Categories
Yards
================= =============
Freestyle
7,200 85.71%
IM
1,200 14.29%
MaxVO2
1,200
14.29%
Type of Work
Yards
================ ==============
Swim
7,600 90.48%
Kick
400
4.76%
Pull
400
4.76%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 272 (07/24/1998)
Daily Workout [344] for Saturday, May 20, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY
====== ======== =========================================== ===
800 12:00 PM
2 x 400 on :00 Free stroke/drill
REC
1,500 12:01 PM 15 x 100 on 1:30 Free@3rd im
EN1
1,200 12:25 PM
1 x 600 on :00 Free rest :30sec aft } 1x EN1
1 x 400 on :00 Free "
}
EN1
1 x 200 on :00 Free "
}
EN1
300 12:26 PM
6 x 50 on :50 Free-sprint
SP1
600 12:32 PM 12 x 50 on :50 Free
EN1
200 12:43 PM
1 x 200 on :00 Free
EN1
12:43 PM Finish time. Total: 4,600 meters. Stress Value
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 17.39%
Aerobic Base
3,500 76.09%
Lactate Toleranc
300
6.52%
METERS
======
600
1,800
100
200
300
400
500
12:27
12:30
12:34
12:39
12:45
PM
PM
PM
PM
PM
STK
===
FR
FR
FR
FR
FR
FR
FR
FR
65
Stroke Categories
Yards
================= =============
Freestyle
4,600 100.00%
Type of Work
Yards
================ ==============
Swim
3,400 73.91%
Pull
1,200 26.09%
SET
START
TIME
========
12:00 PM
12:01 PM
T
=
S
S
P
P
P
S
S
S
=
Daily Workout [345] for Monday, May 22, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
==========================
1 x 600 on :00 Free
4 x 100 on 1:30 Free } 1x
1 x 200 on 2:30 Free }
3 x 100 on 1:30 Free }
1 x 200 on 2:30 Free }
2 x 100 on 1:30 Free }
1 x 200 on 2:30 Free }
1 x 100 on 1:30 Free }
1 x 200 on 2:30 Free }
1 x 100 on 1:20 Free
1 x 200 on 2:25 Free
1 x 300 on 4:00 Free
1 x 400 on 4:50 Free
1 x 500 on 6:40 Free
EGY
===
REC
EN1
EN2
EN1
EN2
EN1
EN2
EN1
EN2
EN1
EN2
EN1
EN2
EN1
T
=
S
S
S
S
S
S
S
S
S
S
S
S
S
S
STK
===
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
PACE
====
1:30
1:15
1:30
1:15
1:30
1:15
1:30
1:15
1:20
1:13
1:20
1:13
1:20
PACE
====
1:30
1:40
1:40
600 12:53 PM 1 x 600 on 7:15 Free
EN2 S FR
1:13
400 1:02 PM 1 x 400 on :00 Free
REC P FR
1:02 PM Finish time. Total: 4,900 meters. Stress Value = 65
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 20.41%
Aerobic Base
1,900 38.78%
Anaerobic Thresh 2,000 40.82%
Hy-Tek's WORKOUT MANAGER licensed to
Page 273 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
4,900 100.00%
Coaching Services,USA Sw. 4
Daily Workout [345] Distance Bud McAllister (con't)
Type of Work
Yards
================ ==============
Swim
4,500 91.84%
Pull
400
8.16%
METERS
======
900
1,200
SET
START
TIME
========
12:00 PM
12:01 PM
3,800 12:18 PM
1,000
500
200
1:08
1:09
1:10
1:10
PM
PM
PM
PM
Daily Workout [346] for Monday, May 22, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY
===================================== ===
3 x 300 on :00 Free (sw/drill/kick) REC
3 x 100 on 1:25 Free } 1x
EN1
3 x 100 on 1:15 Free }
EN2
3 x 100 on 1:20 Free }
EN1
3 x 100 on 1:10 Free }
EN2
1 x 300 on 4:00 Free
} 1x
EN1
2 x 100 on 1:15 Free-notes }
EN2
1 x 400 on 5:20 Free
}
EN1
2 x 200 on 2:30 Free-notes }
EN2
1 x 500 on 6:40 Free
}
EN1
2 x 300 on 3:45 Free-notes }
EN2
1 x 600 on 8:00 Free
}
EN1
2 x 400 on 5:00 Free-notes }
EN2
1 x 1000 on :00 Free
EN1
1 x 500 on :00 Free-fast
EN2
1 x 200 on :00 Free
EN1
Finish time. Total: 7,600 meters. Stress
notes-2x100
2x200
2x300
2x400
hold
hold
hold
hold
under
under
under
under
T STK PACE
= === ====
S FR
S FR
1:25
S FR
1:15
S FR
1:20
S FR
1:10
S FR
1:20
S FR
1:15
S FR
1:20
S FR
1:15
S FR
1:20
S FR
1:15
S FR
1:20
S FR
1:15
S FR
S FR
S FR
Value = 108
110's
220's
330's
440's
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 11.84%
Aerobic Base
3,600 47.37%
Anaerobic Thresh 3,100 40.79%
Type of Work
Yards
================ ==============
Stroke Categories
Yards
================= =============
Freestyle
7,600 100.00%
Swim
7,600 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 274 (07/24/1998)
Daily Workout [347] for Tuesday, May 23, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK
====== ======== ========================================== === = ===
400 12:00 PM 1 x 400 on :00 Free
REC S FR
3,000 12:01 PM 1 x 150 on 2:10 Free } 1x
EN1 S FR
1 x 150 on 1:55 Free }
EN2 S FR
2 x 150 on 2:10 Free }
EN1 S FR
2 x 150 on 1:55 Free }
EN2 S FR
3 x 150 on 2:10 Free }
EN1 S FR
3 x 150 on 1:55 Free }
EN2 S FR
4 x 150 on 2:10 Free }
EN1 S FR
4 x 150 on 1:55 Free }
EN2 S FR
1,200 12:43 PM 1 x 50 on 1:00 Free kick-swim 25's } 6x EN1 S FR
1 x 50 on 1:00 Free build
}
EN1 S FR
1 x 50 on 1:00 Free drill-swim 25's }
EN1 S FR
1 x 50 on 1:00 Free sprint
}
SP1 S FR
400 1:08 PM 1 x 400 on :00 Free
REC P FR
1:08 PM Finish time. Total: 5,000 meters. Stress Value = 86
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 16.00%
Aerobic Base
2,400 48.00%
Anaerobic Thresh 1,500 30.00%
Lactate Toleranc
300
6.00%
Stroke Categories
Yards
================= =============
Freestyle
5,000 100.00%
Type of Work
Yards
================ ==============
Swim
4,600 92.00%
Pull
400
8.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 275 (07/24/1998)
Daily Workout [348] for Tuesday, May 23, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK
====== ======== ===================================== === = ===
600 12:00 PM 1 x 600 on :00 Free
REC S FR
400 12:01 PM 1 x 400 on :00 Free/stroke
REC S FR
200 12:02 PM 1 x 200 on :00 rev.im
REC S IM
900 12:03 PM 1 x 100 on 1:50 Free kick-swim } 3x EN1 S FR
1 x 100 on 1:40 Free drill-swim }
EN1 S FR
1 x 100 on 1:30 Free swim
}
EN1 S FR
2,800 12:19 PM 1 x 200 on 3:00 Free } 1x
EN1 S FR
4 x 200 on 3:00 im
}
EN1 S IM
1 x 200 on 3:00 Free }
EN1 S FR
3 x 200 on 2:50 im
}
EN2 S IM
1 x 200 on 3:00 Free }
EN1 S FR
PACE
====
1:50
1:40
1:30
1:30
1:30
1:30
1:25
1:30
PACE
====
1:27
1:17
1:27
1:17
1:27
1:17
1:27
1:17
2:00
2:00
2:00
2:00
2,700
400
2 x 200 on 2:40 im
}
1 x 200 on 3:00 Free }
1 x 200 on 2:30 im
}
1:01 PM 3 x 50 on :50 Free
} 1x
3 x 150 on 2:00 Free
}
3 x 250 on 3:05 Free
}
2 x 50 on :50 Free
}
2 x 150 on 2:00 Free
}
2 x 250 on 3:00 Free
}
1 x 50 on :50 Free
}
1 x 150 on 2:00 Free
}
1 x 250 on 2:55 Free-notes }
1:38 PM 1 x 400 on :00 Free
1:38 PM Finish time. Total: 8,000 meters.
EN2
EN1
EN2
EN1
EN1
EN2
EN1
EN1
EN2
EN1
EN1
EN2
REC
Stress
S IM
1:20
S FR
1:30
S IM
1:15
S FR
1:40
S FR
1:20
S FR
1:14
S FR
1:40
S FR
1:20
S FR
1:12
S FR
1:40
S FR
1:20
S FR
1:10
P FR
Value = 100
notes-last 250 2:45 t.martin
2:49 s.chiba
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 20.00%
Aerobic Base
3,700 46.25%
Anaerobic Thresh 2,700 33.75%
Stroke Categories
Yards
================= =============
Freestyle
5,800 72.50%
IM
2,200 27.50%
Type of Work
Yards
================ ==============
Swim
7,600 95.00%
Pull
400
5.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 276 (07/24/1998)
Daily Workout [349] for Wednesday, May 24, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK
====== ======== ====================================== === = ===
400 12:00 PM
1 x 400 on
:00 Free
REC S FR
300 12:01 PM
1 x 300 on
:00 breast
REC S BR
200 12:02 PM
1 x 200 on
:00 back
REC S BK
100 12:03 PM
1 x 100 on
:00 fly
REC S FLY
1,000 12:04 PM
8 x 50 on
:50 Free } 1x
EN1 S FR
4 x 50 on
:40 Free }
EN2 S FR
6 x 50 on
:45 Free }
EN1 S FR
2 x 50 on
:35 Free }
EN2 S FR
2,500 12:20 PM 25 x 100 on 1:30 Free-challenge notes EN3 S FR
4,000 12:59 PM
2 x 800 on 10:40 Free
} 1x
EN1 S FR
1 x 800 on 9:40 Free
}
EN3 S FR
1 x 800 on 10:40 Free
}
EN1 S FR
1 x 800 on 9:40 Free-notes }
EN3 S FR
400 1:52 PM
1 x 400 on
:00 Free
REC P FR
1:52 PM Finish time. Total: 8,900 meters. Stress Value =
notes- challenge 100's free 1:30,1:29,1:28...go until miss
fastest 1:05 t.martin
k.feldman
PACE
====
1:40
1:20
1:30
1:10
1:30
1:20
1:13
1:20
1:13
311
notes-last 800 b.morgan 9:03
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 15.73%
Aerobic Base
3,100 34.83%
Anaerobic Thresh
300
3.37%
MaxVO2
4,100 46.07%
Stroke Categories
Yards
================= =============
Freestyle
8,300 93.26%
Backstroke
200
2.25%
Breaststroke
300
3.37%
Butterfly
100
1.12%
Type of Work
Yards
================ ==============
Swim
8,500 95.51%
Pull
400
4.49%
METERS
======
500
2,000
SET
START
TIME
========
12:00 PM
12:01 PM
Daily Workout [350] for Thursday, May 25, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T STK PACE
========================== === = === ====
1 x 500 on :00 Free
REC S FR
1 x 50 on :50 Free } 4x EN1 S FR
1:40
1 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 150 on 2:00 Free }
EN1 S FR
1:20
1 x 200 on 2:20 Free }
EN2 S FR
1:10
2,400 12:29 PM 1 x 200 on 2:45 Free } 4x EN1 S FR
1:23
1 x 400 on 4:45 Free }
EN2 S FR
1:11
300 1:00 PM 1 x 300 on :00 Free
REC P FR
1:00 PM Finish time. Total: 5,200 meters. Stress Value = 75
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 277 (07/24/1998)
Daily Workout [350] Distance Bud McAllister (con't)
Energy Levels
Yards Stroke Categories
Yards
================ ============== ================= =============
Warm-up/Recovery
800 15.38% Freestyle
5,200 100.00%
Aerobic Base
2,000 38.46%
Anaerobic Thresh 2,400 46.15%
Type of Work
Yards
================ ==============
Swim
4,900 94.23%
Pull
300
5.77%
METERS
======
800
1,000
500
2,400
SET
START
TIME
========
12:00 PM
12:01 PM
12:17 PM
12:26 PM
Daily Workout [351] for Thursday, May 25, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
==================================
1 x 800 on :00 Free choice
10 x 100 on 1:30 Free
5 x 100 on 1:30 im or stroke
1 x 200 on 2:55 Free-ez
} 3x
1 x 200 on 2:55 im med.
}
1 x 200 on 2:55 Free-ez
}
EGY
===
REC
EN1
EN1
REC
EN1
REC
T
=
S
S
S
S
S
S
STK
===
FR
FR
IM
FR
IM
FR
PACE
====
1:30
1:30
1:28
1:28
1:28
3,600
300
1 x 200 on
3 x 300 on
3 x 300 on
2 x 300 on
2 x 300 on
1 x 300 on
1 x 300 on
1:49 PM
1 x 300 on
1:49 PM Finish time.
1:02 PM
2:55 stroke fast }
4:10 Free } 1x
3:40 Free }
4:00 Free }
3:30 Free }
3:50 Free }
3:30 Free }
:00 Free
Total: 8,600 meters.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,300 26.74%
Aerobic Base
3,900 45.35%
Anaerobic Thresh 2,400 27.91%
EN2 S IM
1:28
EN1 S BK
1:23
EN2 S FR
1:13
EN1 S FR
1:20
EN2 S FR
1:10
EN1 S FR
1:17
EN2 S FR
1:10
REC P FR
Stress Value = 96
Stroke Categories
Yards
================= =============
Freestyle
6,000 69.77%
Backstroke
900 10.47%
IM
1,700 19.77%
Type of Work
Yards
================ ==============
Swim
8,300 96.51%
Pull
300
3.49%
Daily Workout [352] for Friday, May 26, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
METERS
======
6,000
1,000
SET
START
TIME SET DESCRIPTION
======== ==================================
12:00 PM 1 x 6000 on :00 meet-warmup notes
12:01 PM 1 x 1000 on :00 racing "
12:01 PM Finish time. Total: 7,000 meters.
EGY T STK PACE
=== = === ====
EN1 S FR
SP1 S FR
Stress Value = 154
senior invitational meet prelims & finals
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 278 (07/24/1998)
Daily Workout [352] Distance Bud McAllister (con't)
5,6000 meters each day warmup-warmdown rec/en1
500-1500 meters each day racing en3/sp1
meet times
s.chiba
50
fr
26.86
100 fr
57.56
200 fr 2:04.8
400 fr 4:19.1
200 im 2:19.1
400 im 5:03.8
100 fl 1:06.9
200 fl 2:24.8
n.reese
1500 fr
200 fl
400 fr
200 ba
17:01.4
2:15.9
4:24.7
2:21.1
b.morgan
400 im 4:46.4
100 ba 1:02.1
200 fr 2:01.07
l.tucker
100 back 1:11.9
200 back 2:30.6
a.leight
t.martin
200 fr 2:16.8
400 im
4:56.5 400 im 5:16.9
200 fr
2:00.7 200 fl 2:29.2
1500 fr 17:05.0 400 fr 4:38.1
400 fr
4:10.8
m.casillian
k.rietzel
200 ba 2:35.7
100 fl 1:09.3
200 fl 2:24.6
k.feldman
200 fr 2:02.9
a.armstrong
100 fl 1:01.9
100 fl 1:10.7
200 fl 2:13.8
200 fl 2:29.1
400 fr 4:23.3
j.bart
200 breast 2:52.09
200 im
2:34.19
h.paz
200 fly 2:31.2
h.biscay
200 br 2:54.1
200 im 2:31.2
100 br 1:20.4
l.brebe
400 free 4:46.4
Energy Levels
Yards
================ ==============
Aerobic Base
6,000 85.71%
Lactate Toleranc 1,000 14.29%
j.arrow
200 breast
2:44.4
j.maddox
200 breast
200 fly
2:46.0
2:19.8
Stroke Categories
Yards
================= =============
Freestyle
7,000 100.00%
Type of Work
Yards
================ ==============
Swim
7,000 100.00%
Daily Workout [353] for Saturday, May 27, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
METERS
======
6,000
500
SET
START
TIME SET DESCRIPTION
EGY
======== ===================================== ===
12:00 PM 1 x 6000 on :00 Free cont. meet note EN1
12:01 PM 1 x 500 on :00 meet racing notes
EN3
12:01 PM Finish time. Total: 6,500 meters. Stress
T STK PACE
= === ====
S FR
S FR
Value = 99
This is the second day of the senior invitational meet
the distances discribed were outlined on 05/26/95.
Energy Levels
Yards Stroke Categories
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 279 (07/24/1998)
Daily Workout [353] Distance Bud McAllister (con't)
================ ============== ================= =============
Aerobic Base
6,000 92.31% Freestyle
6,500 100.00%
MaxVO2
500
7.69%
Type of Work
Yards
================ ==============
Swim
6,500 100.00%
Daily Workout [354] for Sunday, May 28, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
METERS
======
6,000
500
SET
START
TIME SET DESCRIPTION
EGY
======== ===================================== ===
12:00 PM 1 x 6000 on :00 cont. from meet note EN1
12:01 PM 1 x 500 on :00 racing from meet
EN3
12:01 PM Finish time. Total: 6,500 meters. Stress
T STK PACE
= === ====
S FR
S FR
Value = 99
This is the last day of the senior invitational meet.
Distances have already been discussed.
Energy Levels
Yards
================ ==============
Aerobic Base
6,000 92.31%
MaxVO2
500
7.69%
Stroke Categories
Yards
================= =============
Freestyle
6,500 100.00%
Type of Work
Yards
================ ==============
Swim
6,500 100.00%
METERS
======
500
2,700
SET
START
TIME
========
12:00 PM
12:01 PM
Daily Workout [355] for Monday, May 29, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T STK PACE
========================== === = === ====
1 x 500 on :00 Free
REC S FR
3 x 200 on 2:50 Free } 3x EN1 S FR
1:25
3 x 100 on 1:15 Free }
EN2 S FR
1:15
2,000 12:39 PM 1 x 400 on 5:20 Free } 1x EN1 S FR
1:20
1 x 400 on 5:10 Free }
EN1 S FR
1:18
1 x 400 on 5:20 Free }
EN1 S FR
1:20
1 x 400 on 4:50 Free }
EN2 S FR
1:13
1 x 400 on 4:40 Free }
EN2 S FR
1:10
600 1:06 PM 1 x 600 on :00 Free
REC P FR
1:06 PM Finish time. Total: 5,800 meters. Stress Value = 70
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 18.97%
Aerobic Base
3,000 51.72%
Anaerobic Thresh 1,700 29.31%
Stroke Categories
Yards
================= =============
Freestyle
5,800 100.00%
Type of Work
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 280 (07/24/1998)
Daily Workout [355] Distance Bud McAllister (con't)
================ ==============
Swim
5,200 89.66%
Pull
600 10.34%
METERS
======
1,200
2,100
1,800
SET
START
TIME
========
12:00 PM
12:01 PM
12:36 PM
3,400
1:01 PM
Daily Workout [356] for Monday, May 29, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
===========================
3 x 400 on :00 mixed im
21 x 100 on 1:35 notes
3 x 150 on 2:05 Free } 1x
3 x 150 on 1:50 Free }
2 x 150 on 2:05 Free }
2 x 150 on 1:45 Free }
1 x 150 on 2:05 Free }
1 x 150 on 1:40 Free }
1 x 100 on 1:40 Free } 1x
EGY
===
REC
EN1
EN1
EN2
EN1
EN2
EN1
EN3
EN1
T
=
S
S
S
S
S
S
S
S
S
STK
===
IM
IM
FR
FR
FR
FR
FR
FR
FR
PACE
====
1:35
1:23
1:13
1:23
1:10
1:23
1:07
1:40
200
1 x 100 on
1 x 100 on
1 x 200 on
1 x 100 on
1 x 300 on
1 x 100 on
1 x 400 on
1 x 100 on
1 x 500 on
1 x 100 on
1 x 400 on
1 x 100 on
1 x 300 on
1 x 100 on
1 x 200 on
1 x 100 on
1 x 100 on
1:48 PM
1 x 200 on
1:48 PM Finish time.
notes- 21x100
1.fly
2.fly-back
3.back
4.back-breast
5.breast
6.breast-free
7.free
1:15 Free }
EN2 S
1:40 Free }
EN1 S
2:30 Free }
EN2 S
1:40 Free }
EN1 S
3:45 Free }
EN2 S
1:40 Free }
EN1 S
5:00 Free }
EN2 S
1:40 Free }
EN1 S
6:15 Free }
EN2 S
1:40 Free }
EN1 S
4:40 Free }
EN3 S
1:40 Free }
EN1 S
3:30 Free }
EN3 S
1:40 Free }
EN1 S
2:20 Free }
EN3 S
1:40 Free }
EN1 S
1:10 Free }
EN3 S
:00 Free
REC S
Total: 8,700 meters.
FR
1:15
FR
1:40
FR
1:15
FR
1:40
FR
1:15
FR
1:40
FR
1:15
FR
1:40
FR
1:15
FR
1:40
FR
1:10
FR
1:40
FR
1:10
FR
1:40
FR
1:10
FR
1:40
FR
1:10
FR
Stress Value = 168
1st round 1:40
2nd round 1:35
3rd round 1:30
x3
add 10sec to 100 breast interval
Energy Levels
Yards Stroke Categories
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 281 (07/24/1998)
Daily Workout [356] Distance Bud McAllister (con't)
================ ============== ================= =============
Warm-up/Recovery 1,400 16.09% Freestyle
5,400 62.07%
Aerobic Base
3,900 44.83% IM
3,300 37.93%
Anaerobic Thresh 2,250 25.86%
MaxVO2
1,150 13.22%
Type of Work
Yards
================ ==============
Swim
8,700 100.00%
METERS
======
600
2,000
SET
START
TIME
========
12:00 PM
12:01 PM
Daily Workout [357] for Tuesday, May 30, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
=================================
1 x 600 on :00 Free
8 x 100 on 1:25 Free } 1x
EGY
===
REC
EN1
T
=
S
S
STK
===
FR
FR
PACE
====
1:25
100
200
400
800
200
400
12:29
12:32
12:36
12:43
12:54
PM
PM
PM
PM
PM
1:03 PM
1:03 PM
4 x 100 on 1:15 Free }
6 x 100 on 1:20 Free }
2 x 100 on 1:10 Free }
1 x 100 on 1:25 Free
1 x 200 on 2:30 Free
1 x 400 on 5:20 Free
1 x 800 on 9:20 Free
1 x 25 on 1:00 Free-sprint } 4x
1 x 25 on 1:00 Free-ez
}
1 x 400 on :00 Free
Finish time. Total: 4,700 meters.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 23.40%
Aerobic Base
1,900 40.43%
Anaerobic Thresh
600 12.77%
MaxVO2
1,000 21.28%
Lactate Toleranc
100
2.13%
EN2 S FR
1:15
EN1 S FR
1:20
EN3 S FR
1:10
EN1 S FR
1:25
EN2 S FR
1:15
EN1 S FR
1:20
EN3 S FR
1:10
SP1 S FR
4:00
REC S FR
4:00
REC P FR
Stress Value = 109
Stroke Categories
Yards
================= =============
Freestyle
4,700 100.00%
Type of Work
Yards
================ ==============
Swim
4,300 91.49%
Pull
400
8.51%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 282 (07/24/1998)
Daily Workout [358] for Tuesday, May 30, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ===================================== === = === ====
1,000 12:00 PM
2 x 500 on :00 mixed im
REC S IM
1,200 12:01 PM
8 x 150 on :00 im notes
REC S IM
800 12:02 PM 16 x 50 on 1:05 challenge 50's kick EN3 K FR
2:10
1,050 12:21 PM
4 x 200 on 3:05 im
} 1x
EN1 S IM
1:33
1 x 250 on 3:05 Free }
EN2 S FR
1:14
850 12:38 PM
3 x 200 on 3:00 im
} 1x
EN1 S IM
1:30
1 x 250 on 3:00 Free }
EN2 S FR
1:12
650 12:51 PM
2 x 200 on 2:55 im
} 1x
EN1 S IM
1:28
1 x 250 on 2:55 Free }
EN2 S FR
1:10
450 1:01 PM
1 x 200 on 2:50 im
} 1x
EN1 S IM
1:25
1 x 250 on 2:50 Free }
EN2 S FR
1:08
900 1:08 PM 18 x 50 on :55 challenge 50's notes EN3 S IM
1:50
200 1:26 PM
1 x 200 on :00 Free
REC S FR
1:26 PM Finish time. Total: 7,100 meters. Stress Value = 156
notes- 8x150 50drill-50swim-50drill
rest 360sec after each
challenge 50's kick 1:05,1:04,1:03...go until miss
challenge 50's stroke 55,54,53...go until miss
fastest 35-b.morgan backstroke
Energy Levels
Yards
Stroke Categories
Yards
================ ==============
Warm-up/Recovery 2,400 33.80%
Aerobic Base
2,000 28.17%
Anaerobic Thresh 1,000 14.08%
MaxVO2
1,700 23.94%
================= =============
Freestyle
2,000 28.17%
IM
5,100 71.83%
Type of Work
Yards
================ ==============
Swim
6,300 88.73%
Kick
800 11.27%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 283 (07/24/1998)
Daily Workout [359] for Thursday, June 1, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ==================== === = === ====
400 12:00 PM 1 x 400 on :00 Free REC S FR
300 12:01 PM 1 x 300 on :00 Free REC K FR
200 12:02 PM 1 x 200 on :00 Free REC D FR
100 12:03 PM 1 x 100 on :00 Free REC S FR
400 12:04 PM 4 x 100 on 1:25 Free EN1 S FR
1:25
600 12:11 PM 3 x 200 on 2:40 Free EN2 S FR
1:20
600 12:20 PM 2 x 300 on 3:45 Free EN2 S FR
1:15
400 12:29 PM 1 x 400 on 4:40 Free EN2 S FR
1:10
600 12:35 PM 1 x 600 on 8:00 Free EN1 S FR
1:20
400 12:44 PM 1 x 400 on 5:00 Free EN1 S FR
1:15
200 12:50 PM 1 x 200 on 2:20 Free EN1 S FR
1:10
400 12:54 PM 1 x 400 on :00 Free REC P FR
12:54 PM Finish time. Total: 4,600 meters. Stress Value = 53
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 30.43%
Aerobic Base
1,600 34.78%
Anaerobic Thresh 1,600 34.78%
Stroke Categories
Yards
================= =============
Freestyle
4,600 100.00%
Type of Work
Yards
================ ==============
Swim
3,700 80.43%
Kick
300
6.52%
Pull
400
8.70%
Drill
200
4.35%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 284 (07/24/1998)
Daily Workout [360] for Thursday, June 1, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T
====== ======== ========================================== === =
1,000 12:00 PM 1 x 1000 on :00 Free
REC S
500 12:01 PM 1 x 500 on :00 stroke
REC S
600 12:02 PM 1 x
50 on 1:00 kick-swim (notes) } 4x
EN1 S
STK
===
FR
STK
FR
PACE
====
2:00
3,000 12:15 PM
2,400 12:54 PM
400
100
1:31 PM
1:32 PM
1:32 PM
1 x
50 on
1 x
50 on
1 x 500 on
1 x 300 on
1 x 400 on
1 x 300 on
1 x 300 on
1 x 300 on
1 x 200 on
1 x 300 on
1 x 100 on
1 x 300 on
1 x 300 on
1 x 200 on
1 x 100 on
1 x 400 on
1 x 100 on
Finish time.
1:00 drill-swim
}
EN1 S FR
1:00 swim
}
EN1 S FR
6:40 Free
} 1x
EN1 S FR
3:40 Free
}
EN1 S FR
5:20 Free
}
EN1 S FR
3:35 Free
}
EN1 S FR
4:00 Free
}
EN1 S FR
3:30 Free
}
EN2 S FR
2:40 Free
}
EN1 S FR
3:25 Free
}
EN2 S FR
1:20 Free
}
EN1 S FR
3:20 Free(notes) }
EN3 S FR
3:45 Free(medium)
} 4x EN1 S FR
3:15 Free-ez
}
REC S FR
2:00 Free-sprint (notes) }
SP1 S FR
:00 Free
REC S FR
:00 Free
REC S FR
Total: 8,000 meters. Stress Value = 111
notes-12x50 3@fly/ba/br/fr
notes-last 300 recorded
b.morgan
3:11
t.martin
3:13
a.iacopetti 3:15
k.feldman
3:20
t.haney
3:20
n.reese
3:23
s.chiba
3:24
notes- 4x100sprint
t.martin 1:04,1:04,1:04,1:03.2
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,800 35.00%
Aerobic Base
3,900 48.75%
Anaerobic Thresh
600
7.50%
MaxVO2
300
3.75%
Lactate Toleranc
400
5.00%
Stroke Categories
Yards
================= =============
Freestyle
7,500 93.75%
Your stroke
500
6.25%
Type of Work
Yards
================ ==============
Swim
8,000 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 285 (07/24/1998)
Daily Workout [361] for Friday, June 2, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
500 12:00 PM 1 x 500 on :00 Free
REC S FR
2,400 12:01 PM 1 x 100 on 1:25 Free } 1x EN1 S FR
1:25
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 100 on 1:15 Free }
EN2 S FR
1:15
1 x 100 on 1:10 Free }
EN2 S FR
1:10
2:00
2:00
1:20
1:13
1:20
1:12
1:20
1:10
1:20
1:08
1:20
1:07
1:15
1:38
2:00
2 x 100 on 1:25 Free }
EN1 S FR
1:25
2 x 100 on 1:20 Free }
EN1 S FR
1:20
2 x 100 on 1:15 Free }
EN2 S FR
1:15
2 x 100 on 1:10 Free }
EN2 S FR
1:10
3 x 100 on 1:25 Free }
EN1 S FR
1:25
3 x 100 on 1:20 Free }
EN1 S FR
1:20
3 x 100 on 1:15 Free }
EN2 S FR
1:15
3 x 100 on 1:10 Free }
EN2 S FR
1:10
2,400 12:33 PM 1 x 600 on 8:00 Free } 1x EN1 S FR
1:20
1 x 600 on 7:30 Free }
EN2 S FR
1:15
1 x 600 on 8:00 Free }
EN1 S FR
1:20
1 x 600 on 7:00 Free }
EN2 S FR
1:10
100 1:05 PM 1 x 100 on :00 Free
REC S FR
1:05 PM Finish time. Total: 5,400 meters. Stress Value = 79
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 11.11%
Aerobic Base
2,400 44.44%
Anaerobic Thresh 2,400 44.44%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 286 (07/24/1998)
Daily Workout [362] for Saturday, June 3, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
300 12:00 PM 1 x 300 on :00 Free
REC S FR
600 12:01 PM 2 x 300 on :00 stroke
REC S STK
1,400 12:02 PM 1 x 200 on 2:35 free } 1x EN1 S FR
1:18
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:20 Free }
EN1 S FR
1:10
1 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 200 on 2:10 Free }
EN2 S FR
1:05
1 x 200 on 2:05 Free }
EN2 S FR
1:03
1,400 12:20 PM 1 x 200 on 2:45 im } 1x
EN1 S IM
1:23
1 x 200 on 2:40 im }
EN1 S IM
1:20
1 x 200 on 2:35 im }
EN1 S IM
1:18
1 x 200 on 2:30 im }
EN1 S IM
1:15
1 x 200 on 2:25 im }
EN2 S IM
1:13
1 x 200 on 2:20 im }
EN2 S IM
1:10
1 x 200 on 2:15 im }
EN2 S IM
1:08
4,500 12:39 PM 1 x 100 on 1:15 Free } 1x EN1 S FR
1:15
1 x 200 on 2:15 Free }
EN1 S FR
1:08
1 x 300 on 3:15 Free }
EN2 S FR
1:05
1 x 400 on 4:15 Free }
EN2 S FR
1:04
1 x 500 on 5:15 Free }
EN2 S FR
1:03
1 x 100 on 1:10 Free }
EN1 S FR
1:10
1 x 200 on 2:10 Free }
EN1 S FR
1:05
1 x 300 on 3:10 Free }
EN2 S FR
1:03
300
1 x 400 on 4:10 Free }
EN2 S
1 x 500 on 5:10 Free }
EN2 S
1 x 100 on 1:05 Free }
EN2 S
1 x 200 on 2:05 Free }
EN2 S
1 x 300 on 3:05 Free }
EN2 S
1 x 400 on 4:05 Free }
EN2 S
1 x 500 on 5:05 Free }
EN2 S
1:28 PM 1 x 300 on :00 Free
REC P
1:28 PM Finish time. Total: 8,500 yards.
FR
1:03
FR
1:02
FR
1:05
FR
1:03
FR
1:02
FR
1:01
FR
1:01
FR
Stress Value = 122
no practice -pool was superchlorinated on june 2
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 14.12%
Aerobic Base
2,400 28.24%
Anaerobic Thresh 4,900 57.65%
Stroke Categories
Yards
================= =============
Freestyle
6,500 76.47%
IM
1,400 16.47%
Your stroke
600
7.06%
Type of Work
Yards
================ ==============
Swim
8,200 96.47%
Pull
300
3.53%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 287 (07/24/1998)
Daily Workout [363] for Saturday, June 3, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ==================================== === = === ====
1,000 12:00 PM 1 x 1000 on :00 Fr@4th len.stroke
REC S FR
900 12:01 PM 4 x 100 on 1:30 im
} 1x
EN1 S IM
1:30
4 x 125 on 1:30 Free }
EN1 S FR
1:12
1,350 12:14 PM 3 x 100 on 1:25 im
} 1x
EN1 S IM
1:25
3 x 125 on 1:25 Free }
EN1 S FR
1:08
2 x 100 on 1:20 im
}
EN2 S IM
1:20
2 x 125 on 1:20 Free }
EN2 S FR
1:04
1 x 100 on 1:15 im
}
EN2 S IM
1:15
1 x 125 on 1:15 Free }
EN2 S FR
1:00
400 12:32 PM 1 x 400 on :00 Free-ez choice
REC S FR
600 12:33 PM 6 x 100 on 8:00 Free-sprint (notes) SP3 S FR
8:00
150 1:22 PM 1 x 150 on :00 Free
REC S FR
1:22 PM Finish time. Total: 4,400 yards. Stress Value = 53
notes-6x100 sprints on 8:00
ave.
t.martin 51.8
t.haney
52.4
s.chiba
52.8
j.maddox 54.2
n.reese
55.8
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,550 35.23%
Aerobic Base
1,575 35.80%
Stroke Categories
Yards
================= =============
Freestyle
3,400 77.27%
IM
1,000 22.73%
Anaerobic Thresh
Alactate
675
600
15.34%
13.64%
Type of Work
Yards
================ ==============
Swim
4,400 100.00%
METERS
======
600
2,700
SET
START
TIME
========
12:00 PM
12:01 PM
Daily Workout [364] for Monday, June 5, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T
=================================== === =
1 x 600 on :00 Free
REC S
6 x 150 on 2:05 Free
} 1x EN1 S
3 x 150 on 1:50 Free
}
EN2 S
4 x 150 on 2:05 Free
}
EN1 S
2 x 150 on 1:45 Free
}
EN2 S
2 x 150 on 2:05 Free
}
EN1 S
1 x 150 on 1:40 Free (notes) }
EN2 S
1,500 12:38 PM 1 x 1500 on :00 Free-desc ea 500
EN1 S
300 12:39 PM 1 x 300 on :00 Free
REC P
12:39 PM Finish time. Total: 5,100 meters. Stress
STK PACE
=== ====
FR
FR
1:23
FR
1:13
FR
1:23
FR
1:10
FR
1:23
FR
1:07
FR
FR
Value = 56
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 288 (07/24/1998)
Daily Workout [364] Distance Bud McAllister (con't)
Energy Levels
Yards Stroke Categories
Yards
================ ============== ================= =============
Warm-up/Recovery
900 17.65% Freestyle
5,100 100.00%
Aerobic Base
3,300 64.71%
Anaerobic Thresh
900 17.65%
Type of Work
Yards
================ ==============
Swim
4,800 94.12%
Pull
300
5.88%
METERS
======
200
400
800
4,500
SET
START
TIME
========
12:00 PM
12:01 PM
12:02 PM
12:03 PM
1,200
1:03 PM
Daily Workout [365] for Monday, June 5, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
====================================
1 x 200 on :00 Free
1 x 400 on :00 Fr/stroke
1 x 800 on :00 rev.im 50k/50sw
15 x 100 on 1:25 Free } 1x
5 x 100 on 1:15 Free }
10 x 100 on 1:20 Free }
5 x 100 on 1:10 Free }
5 x 100 on 1:15 Free }
5 x 100 on 1:05 Free }
1 x 50 on 1:00 Free-ez
} 4x
1 x 50 on 1:00 25sprint/25ez }
1 x 50 on 1:00 Free-ez
}
EGY
===
REC
REC
REC
EN1
EN1
EN1
EN2
EN1
EN2
REC
SP1
REC
T
=
S
S
S
S
S
S
S
S
S
S
S
S
STK
===
FR
FR
IM
FR
FR
FR
FR
FR
FR
FR
FR
FR
PACE
====
1:25
1:15
1:20
1:10
1:15
1:05
2:00
2:00
2:00
400
1 x 50 on 1:00 25ez/25sprint }
1 x 50 on 1:00 Free-ez
}
1 x 50 on 1:00 Free-sprint
}
1:28 PM
1 x 400 on :00 Free
1:28 PM Finish time. Total: 7,500 meters.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,400 32.00%
Aerobic Base
3,500 46.67%
Anaerobic Thresh 1,000 13.33%
Lactate Toleranc
600
8.00%
SP1 S FR
REC S FR
SP1 S FR
REC P FR
Stress Value
2:00
2:00
2:00
= 113
Stroke Categories
Yards
================= =============
Freestyle
6,700 89.33%
IM
800 10.67%
Type of Work
Yards
================ ==============
Swim
7,100 94.67%
Pull
400
5.33%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 289 (07/24/1998)
Daily Workout [366] for Tuesday, June 6, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
200 12:01 PM 4 x 50 on :50 Free
EN1 S FR
1:40
300 12:06 PM 3 x 100 on 1:25 Free
EN1 S FR
1:25
300 12:12 PM 2 x 150 on 2:00 Free
EN1 S FR
1:20
200 12:17 PM 1 x 200 on 2:25 Free
EN1 S FR
1:13
3,500 12:21 PM 1 x 500 on 7:05 Free } 1x EN1 S FR
1:25
1 x 400 on 4:55 Free }
EN2 S FR
1:14
1 x 400 on 5:40 Free }
EN1 S FR
1:25
1 x 400 on 4:50 Free }
EN2 S FR
1:13
1 x 300 on 4:15 Free }
EN1 S FR
1:25
1 x 400 on 4:45 Free }
EN2 S FR
1:11
1 x 200 on 2:50 Free }
EN1 S FR
1:25
1 x 400 on 4:40 Free }
EN2 S FR
1:10
1 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 400 on 4:35 Free }
EN2 S FR
1:09
100 1:07 PM 1 x 100 on :00 Free
REC S FR
1:07 PM Finish time. Total: 5,000 meters. Stress Value = 72
Energy Levels
Yards
================ ==============
Warm-up/Recovery
500 10.00%
Aerobic Base
2,500 50.00%
Anaerobic Thresh 2,000 40.00%
Stroke Categories
Yards
================= =============
Freestyle
5,000 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 100.00%
SET
Daily Workout [367] for Tuesday, June 6, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
METERS
======
1,200
900
1,000
2,000
3,000
400
START
TIME
========
12:00 PM
12:01 PM
12:17 PM
12:37 PM
1:07 PM
SET DESCRIPTION
EGY
=========================================== ===
3 x 400 on
:00 Free (sw/k/drmixed)
REC
18 x
50 on
:50 challenge 50's notes
EN3
20 x
50 on
:55 challenge 50's notes
EN3
4 x 500 on 7:15 im notes
EN1
1 x 1500 on 20:00 Free last 500 fast } 1x EN2
1 x 1000 on 13:20 Free "
}
EN2
1 x 500 on 6:40 Free "
}
EN2
1:48 PM
1 x 400 on
:00 Free
REC
1:48 PM Finish time. Total: 8,500 meters. Stress Value
T
=
S
S
S
S
S
S
S
P
=
STK
===
FR
FR
STK
IM
FR
FR
FR
FR
213
notes- challenge 50's free 50,49,48...go until miss
t.martin-:32
notes- challenge 50's stroke 55,54,53...go until miss
fly- j.obando :35
k.feldman :35
t.martin :35
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 290 (07/24/1998)
Daily Workout [367] Distance Bud McAllister (con't)
notes- 2x 1. 50fly,100back,150breast,200free
2. 200fly,150back,100breast,50free
notes- last 500 of each fast
last 500 t.martin 5:58
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 18.82%
Aerobic Base
2,000 23.53%
Anaerobic Thresh 3,000 35.29%
MaxVO2
1,900 22.35%
Stroke Categories
=================
Freestyle
IM
Your stroke
Yards
=============
5,500 64.71%
2,000 23.53%
1,000 11.76%
Type of Work
Yards
================ ==============
Swim
8,100 95.29%
Pull
400
4.71%
METERS
======
800
800
3,000
3,000
Daily Workout [368] for Wednesday, June 7, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================== === = === ====
12:00 PM 1 x 800 on :00 choice
REC S STK
12:01 PM 8 x 100 on 1:35 Free(25-c-up/25sw) EN1 S FR
1:35
12:15 PM 5 x 200 on 2:50 im
} 1x
EN2 S IM
1:25
4 x 200 on 2:50 Free
}
EN1 S FR
1:25
3 x 200 on 2:40 im
}
EN2 S IM
1:20
2 x 200 on 2:50 Free
}
EN1 S FR
1:25
1 x 200 on 2:30 im notes }
EN3 S IM
1:15
12:58 PM 4 x 400 on 5:20 Free } 1x
EN2 S FR
1:20
3 x 300 on 4:00 Free }
EN2 S FR
1:20
PACE
====
1:40
1:50
1:27
1:20
1:20
1:20
1,000
200
2 x 200 on 2:40 Free }
1 x 100 on 1:20 Free }
1:40 PM 4 x 100 on 1:35 Free } 1x
3 x 100 on 1:30 Free }
2 x 100 on 1:25 Free }
1 x 100 on 1:20 Free }
1:57 PM 1 x 200 on :00 Free
1:57 PM Finish time. Total: 8,800 meters.
EN2 S FR
1:20
EN2 S FR
1:20
EN1 P FR
1:35
EN1 P FR
1:30
EN1 P FR
1:25
EN1 P FR
1:20
EN1 S FR
Stress Value = 150
notes-last 200im
b.morgan 2:20
t.haney
2:22
k.feldman 2:25
a.leight 2:29
notes- last one of each for time
t.martin 4:29,3:19,2:10,1:00
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800
9.09%
Hy-Tek's WORKOUT MANAGER licensed to
Page 291 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
6,200 70.45%
Coaching Services,USA Sw. 4
Daily Workout [368] Distance Bud McAllister (con't)
Aerobic Base
3,200 36.36% IM
Anaerobic Thresh 4,600 52.27% Your stroke
MaxVO2
200
2.27%
1,800
800
20.45%
9.09%
Type of Work
Yards
================ ==============
Swim
7,800 88.64%
Pull
1,000 11.36%
METERS
======
600
2,000
SET
START
TIME
========
12:00 PM
12:01 PM
Daily Workout [369] for Thursday, June 8, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
==================================
2 x 300 on :00 Free/stroke
5 x 100 on 1:20 Free } 1x
1 x 100 on 1:10 Free }
4 x 100 on 1:20 Free }
1 x 100 on 1:10 Free }
3 x 100 on 1:20 Free }
1 x 100 on 1:10 Free }
2 x 100 on 1:20 Free }
1 x 100 on 1:10 Free }
1 x 100 on 1:20 Free }
1 x 100 on 1:10 Free }
2,500 12:28 PM 4 x 250 on 3:15 Free
} 1x
2 x 250 on 3:00 Free
}
3 x 250 on 3:15 Free
}
1 x 250 on 2:55 Free (notes) }
200 1:01 PM 1 x 200 on :00 Free
1:01 PM Finish time. Total: 5,300 meters.
EGY T STK PACE
=== = === ====
REC S FR
EN1 S FR
1:20
EN2 S FR
1:10
EN1 S FR
1:20
EN2 S FR
1:10
EN1 S FR
1:20
EN2 S FR
1:10
EN1 S FR
1:20
EN2 S FR
1:10
EN1 S FR
1:20
EN2 S FR
1:10
EN1 S FR
1:18
EN2 S FR
1:12
EN1 S FR
1:18
EN2 S FR
1:10
REC S FR
Stress Value = 63
notes-last 250 for time
t.martin-2:46
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 15.09%
Aerobic Base
3,250 61.32%
Anaerobic Thresh 1,250 23.58%
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Type of Work
Yards
================ ==============
Swim
5,300 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA
Page 292 (07/24/1998)
Daily Workout [370] for Thursday, June 8,
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY
====== ======== ===================================== ===
400 12:00 PM
1 x 400 on :00 Free @4th len stroke REC
300 12:01 PM
1 x 300 on :00 Free @3rd len stroke REC
200 12:02 PM
1 x 200 on :00 Free @2nd len stroke REC
100 12:03 PM
1 x 100 on :00 stroke
REC
300 12:04 PM
6 x 50 on :50 stroke
EN1
600 12:10 PM 12 x 50 on :50 Free
EN1
1,800 12:21 PM
1 x 50 on :50 Free } 4x
EN1
1 x 150 on 1:55 Free }
EN1
1 x 250 on 3:00 Free }
EN2
800 12:45 PM
4 x 200 on 2:50 Free
EN1
1,200 12:58 PM
3 x 400 on 5:20 Free
EN1
1,200 1:15 PM
2 x 600 on 7:30 Free
EN2
800 1:31 PM
1 x 800 on 9:20 Free (notes)
REC
600 1:42 PM
1 x 600 on :00 Free
REC
1:42 PM Finish time. Total: 8,300 meters. Stress
Sw. 4
1995
T STK PACE
= === ====
S FR
S FR
S FR
S STK
S STK 1:40
S FR
1:40
S FR
1:40
S FR
1:17
S FR
1:12
S FR
1:25
S FR
1:20
S FR
1:15
S FR
1:10
P FR
Value = 89
notes-880
t.martin 8:56
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,400 28.92%
Aerobic Base
3,700 44.58%
Anaerobic Thresh 2,200 26.51%
Stroke Categories
Yards
================= =============
Freestyle
7,900 95.18%
Your stroke
400
4.82%
Type of Work
Yards
================ ==============
Swim
7,700 92.77%
Pull
600
7.23%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 293 (07/24/1998)
Daily Workout [371] for Friday, June 9, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME
====== ========
500 12:00 PM
1,800 12:01 PM
SET DESCRIPTION
EGY T STK PACE
========================== === = === ====
1 x 500 on :00 Free
REC S FR
4 x 100 on 1:25 Free } 1x EN1 S FR
1:25
1 x 200 on 2:25 Free }
EN2 S FR
1:13
3 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 200 on 2:25 Free }
EN2 S FR
1:13
2 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 200 on 2:25 Free }
EN2 S FR
1:13
1 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 200 on 2:25 Free }
EN2 S FR
1:13
2,400 12:26 PM 1 x 100 on 1:45 Free } 1x EN1 S FR
1:45
1 x 200 on 2:45 Free }
EN1 S FR
1:23
1 x 300 on 3:45 Free }
EN2 S FR
1:15
1 x 100 on 1:40 Free }
EN1 S FR
1:40
1 x 200 on 2:40 Free }
EN1 S FR
1:20
1 x 300 on 3:40 Free }
EN2 S FR
1:13
1 x 100 on 1:35 Free }
EN1 S FR
1:35
1 x 200 on 2:35 Free }
EN1 S FR
1:18
1 x 300 on 3:35 Free }
EN2 S FR
1:12
1 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 200 on 2:30 Free }
EN2 S FR
1:15
1 x 300 on 3:30 Free }
EN2 S FR
1:10
400 12:59 PM 1 x 400 on :00 Free
REC P FR
12:59 PM Finish time. Total: 5,100 meters. Stress Value = 70
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 17.65%
Aerobic Base
2,000 39.22%
Anaerobic Thresh 2,200 43.14%
Stroke Categories
Yards
================= =============
Freestyle
5,100 100.00%
Type of Work
Yards
================ ==============
Swim
4,700 92.16%
Pull
400
7.84%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 294 (07/24/1998)
Daily Workout [372] for Friday, June 9, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
800 12:00 PM
2 x 400 on :00 Free (drills)
REC S FR
1,000 12:01 PM 10 x 100 on 1:30 Free
EN1 S FR
1:30
500 12:17 PM
5 x 100 on 1:30 im
EN1 S IM
1:30
800 12:26 PM
1 x 800 on :00 Free notes
EN1 S FR
400 12:27 PM
1 x 400 on :00 Free notes
EN1 K FR
1,600 12:28 PM
2 x 200 on 3:10 Free } 1x
EN1 S FR
1:35
2 x 200 on 2:50 Free }
EN1 S FR
1:25
2 x 200 on 3:00 Free }
EN1 S FR
1:30
2 x 200 on 2:40 Free }
EN1 S FR
1:20
1,200 12:53 PM 12 x 100 on 1:45 Free notes } 1x EN2 S FR
1:45
72 1:15 PM
4 x 18 on :00 Free-sprint
SP1 S FR
128
1:16 PM
1 x 128 on
1:16 PM Finish time.
:00 Free
REC S FR
Total: 6,500 meters. Stress Value = 80
notes-800 swim L.A. Freeway- 5 per lane last in line
sprints to front of group then last person in line sprints
to front-continously
notes-kick-L.A. Freeway
notes-12x100 3x 1.1st25sprint
2.2nd25sprint
3.3rd25sprint
4.4th25sprint
Energy Levels
Yards
================ ==============
Warm-up/Recovery
928 14.28%
Aerobic Base
4,300 66.15%
Anaerobic Thresh 1,200 18.46%
Lactate Toleranc
72
1.11%
75ez
rest of 100 ez
"
"
Stroke Categories
Yards
================= =============
Freestyle
6,000 92.31%
IM
500
7.69%
Type of Work
Yards
================ ==============
Swim
6,100 93.85%
Kick
400
6.15%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 295 (07/24/1998)
Daily Workout [373] for Saturday, June 10, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
1,800 12:01 PM 3 x 50 on :50 Free } 1x EN1 S FR
1:40
3 x 100 on 1:25 Free }
EN1 S FR
1:25
3 x 150 on 1:50 Free }
EN2 S FR
1:13
2 x 50 on :50 Free }
EN1 S FR
1:40
2 x 100 on 1:25 Free }
EN1 S FR
1:25
2 x 150 on 1:45 Free }
EN3 S FR
1:10
1 x 50 on :50 Free }
EN1 S FR
1:40
1 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 150 on 1:40 Free }
EN3 S FR
1:07
3,000 12:27 PM 3 x 300 on 4:00 Free } 1x EN1 S FR
1:20
2 x 300 on 3:30 Free }
EN2 S FR
1:10
2 x 300 on 4:00 Free }
EN1 S FR
1:20
3 x 300 on 3:25 Free }
EN2 S FR
1:08
100 1:06 PM 1 x 100 on :00 Free
REC S FR
1:06 PM Finish time. Total: 5,500 meters. Stress Value = 99
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 12.73%
Aerobic Base
2,400 43.64%
Anaerobic Thresh 1,950 35.45%
MaxVO2
450
8.18%
Stroke Categories
Yards
================= =============
Freestyle
5,500 100.00%
Type of Work
Yards
================ ==============
Swim
5,500 100.00%
METERS
======
500
500
1,200
1,200
4,800
200
Daily Workout [374] for Saturday, June 10, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================ === = === ====
12:00 PM
1 x 500 on :00 Free
REC S FR
12:01 PM
1 x 500 on :00 rev.im
REC S IM
12:02 PM 24 x 50 on :50 im notes
REC S IM
1:40
12:23 PM
1 x 200 on 2:55 im
} 1x
EN1 S IM
1:28
2 x 200 on 2:50 Free }
EN1 S FR
1:25
3 x 200 on 2:45 im
}
EN1 S IM
1:23
12:41 PM
3 x 400 on 5:30 Free
} 1x EN1 S FR
1:23
3 x 400 on 4:50 Free
}
EN2 S FR
1:13
2 x 400 on 5:20 Free
}
EN1 S FR
1:20
2 x 400 on 4:40 Free
}
EN3 S FR
1:10
1 x 400 on 5:10 Free
}
EN1 S FR
1:18
1 x 400 on 4:30 Free note }
EN3 S FR
1:08
1:43 PM
1 x 200 on :00 Free
REC S FR
1:43 PM Finish time. Total: 8,400 meters. Stress Value = 145
notes-last 400 t.martin 4:29
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 296 (07/24/1998)
Daily Workout [374] Distance Bud McAllister (con't)
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,400 28.57%
Aerobic Base
3,600 42.86%
Anaerobic Thresh 1,200 14.29%
MaxVO2
1,200 14.29%
Stroke Categories
Yards
================= =============
Freestyle
5,900 70.24%
IM
2,500 29.76%
Type of Work
Yards
================ ==============
Swim
8,400 100.00%
METERS
======
400
1,500
SET
START
TIME
========
12:00 PM
12:01 PM
3,000 12:23 PM
Daily Workout [375] for Monday, June 12, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
==========================
1 x 400 on :00 Free
5 x 100 on 1:30 Free } 1x
4 x 100 on 1:25 Free }
3 x 100 on 1:20 Free }
2 x 100 on 1:15 Free }
1 x 100 on 1:10 Free }
1 x 500 on 6:40 Free } 1x
1 x 100 on 1:10 Free }
1 x 400 on 5:20 Free }
EGY
===
REC
EN1
EN1
EN1
EN2
EN2
EN1
EN2
EN1
T
=
S
S
S
S
S
S
S
S
S
STK
===
FR
FR
FR
FR
FR
FR
FR
FR
FR
PACE
====
1:30
1:25
1:20
1:15
1:10
1:20
1:10
1:20
400
1 x 200 on 2:20 Free }
EN2 S FR
1:10
1 x 300 on 4:00 Free }
EN1 S FR
1:20
1 x 300 on 3:30 Free }
EN2 S FR
1:10
1 x 200 on 2:40 Free }
EN1 S FR
1:20
1 x 400 on 4:40 Free }
EN2 S FR
1:10
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 500 on 5:50 Free }
EN2 S FR
1:10
1:02 PM 1 x 400 on :00 Free
REC P FR
1:02 PM Finish time. Total: 5,300 meters. Stress Value = 69
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 15.09%
Aerobic Base
2,700 50.94%
Anaerobic Thresh 1,800 33.96%
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Type of Work
Yards
================ ==============
Swim
4,900 92.45%
Pull
400
7.55%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 297 (07/24/1998)
Daily Workout [376] for Monday, June 12, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK
====== ======== ==================================== === = ===
300 12:00 PM 1 x 300 on :00 Free
REC S FR
200 12:01 PM 1 x 200 on :00 Fr/stroke
REC S FR
100 12:02 PM 1 x 100 on :00 im
REC S IM
2,000 12:03 PM 1 x 50 on :45 stroke (notes) } 4x EN1 S IM
1 x 100 on 1:30 stroke "
}
EN1 S IM
1 x 150 on 2:15 stroke "
}
EN1 S IM
1 x 200 on 3:00 stroke "
}
EN1 S IM
2,000 12:34 PM 1 x 100 on 1:25 Free } 1x
EN1 S FR
1 x 100 on 1:25 Free }
EN1 S FR
1 x 200 on 2:30 Free }
EN1 S FR
1 x 100 on 1:25 Free }
EN1 S FR
1 x 200 on 2:30 Free }
EN1 S FR
1 x 300 on 3:35 Free }
EN2 S FR
1 x 100 on 1:25 Free }
EN1 S FR
1 x 200 on 2:30 Free }
EN1 S FR
1 x 300 on 3:35 Free }
EN2 S FR
1 x 400 on 4:40 Free }
EN2 S FR
3,000 1:00 PM 1 x 100 on 1:40 Free } 1x
EN1 S FR
1 x 200 on 2:40 Free }
EN1 S FR
1 x 300 on 3:40 Free }
EN2 S FR
1 x 400 on 4:40 Free }
EN2 S FR
1 x 200 on 2:40 Free }
EN1 S FR
1 x 300 on 3:40 Free }
EN2 S FR
1 x 400 on 4:40 Free }
EN2 S FR
1 x 300 on 3:40 Free }
EN2 S FR
1 x 400 on 4:40 Free }
EN2 S FR
1 x 400 on 4:40 Free }
EN2 S FR
800 1:38 PM 2 x 100 on 1:35 Free } 2x
EN1 P FR
PACE
====
1:30
1:30
1:30
1:30
1:25
1:25
1:15
1:25
1:15
1:12
1:25
1:15
1:12
1:10
1:40
1:20
1:13
1:10
1:20
1:13
1:10
1:13
1:10
1:10
1:35
2 x 100 on 1:25 Free }
1:50 PM Finish time. Total: 8,400 meters.
notes-#1,3- 50
100
150
200
#2,4-
50
100
150
200
EN1 P FR
1:25
Stress Value = 124
free
br-fr
ba-br-fr
im
fly
fly-ba
fly-ba-br
im
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600
7.14%
Aerobic Base
4,300 51.19%
Anaerobic Thresh 3,500 41.67%
Stroke Categories
Yards
================= =============
Freestyle
6,300 75.00%
IM
2,100 25.00%
Type of Work
Yards
================ ==============
Swim
7,600 90.48%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 298 (07/24/1998)
Daily Workout [376] Distance Bud McAllister (con't)
Pull
800
9.52%
METERS
======
800
1,400
SET
START
TIME
========
12:00 PM
12:01 PM
1,800 12:20 PM
600 12:48 PM
400 12:58 PM
12:58 PM
Daily Workout [377] for Tuesday, June 13, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T STK PACE
================================ === = === ====
2 x 400 on :00 Free swim/drill REC S FR
1 x 200 on 2:45 Free } 1x
EN1 S FR
1:23
1 x 200 on 2:40 Free }
EN1 S FR
1:20
1 x 200 on 2:35 Free }
EN1 S FR
1:18
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:25 Free }
EN2 S FR
1:13
1 x 200 on 2:20 Free }
EN2 S FR
1:10
1 x 200 on 2:15 Free }
EN2 S FR
1:08
18 x 100 on 1:30 Free
EN1 S FR
1:30
6 x 100 on 1:30 Free-sprint
SP1 S FR
1:30
1 x 400 on :00 Free
REC P FR
Finish time. Total: 5,000 meters. Stress Value = 95
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 24.00%
Aerobic Base
2,600 52.00%
Anaerobic Thresh
600 12.00%
Lactate Toleranc
600 12.00%
Type of Work
Yards
================ ==============
Swim
4,600 92.00%
Stroke Categories
Yards
================= =============
Freestyle
5,000 100.00%
Pull
400
8.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 299 (07/24/1998)
Daily Workout [378] for Tuesday, June 13, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK
====== ======== ==================================== === = ===
900 12:00 PM 3 x 300 on :00 Free swim-kick-drill REC S FR
1,200 12:01 PM 3 x 100 on 1:30 Free } 1x
EN1 S FR
1 x 100 on 1:20 Free }
EN1 S FR
2 x 100 on 1:25 Free }
EN1 S FR
2 x 100 on 1:15 Free }
EN1 S FR
1 x 100 on 1:20 Free }
EN1 S FR
3 x 100 on 1:10 Free }
EN2 S FR
1,800 12:19 PM 1 x 50 on :45 Free } 1x
EN1 S FR
1 x 100 on 1:30 IM
}
SP1 S IM
1 x 150 on 2:15 Free }
EN1 S FR
1 x 200 on 3:00 IM
}
SP1 S IM
1 x 250 on 3:45 Free }
EN1 S FR
1 x 300 on 4:30 IM
}
SP1 S IM
1 x 350 on 5:15 Free }
EN1 S FR
1 x 400 on 6:00 IM
}
SP1 S IM
4,000 12:47 PM 3 x 100 on 1:30 Free-EZ
} 8x
REC S FR
1 x 200 on 2:30 Free-FAST }
SP2 S FR
300 1:44 PM 1 x 300 on :00 Free
REC P FR
1:44 PM Finish time. Total: 8,200 meters. Stress Value
PACE
====
1:30
1:20
1:25
1:15
1:20
1:10
1:30
1:30
1:30
1:30
1:30
1:30
1:30
1:30
1:30
1:15
= 289
note- fast on all IM'S
Energy Levels
Yards
================ ==============
Warm-up/Recovery 3,600 43.90%
Aerobic Base
1,700 20.73%
Anaerobic Thresh
300
3.66%
Lactate Toleranc 1,000 12.20%
Peak Lactate
1,600 19.51%
Stroke Categories
Yards
================= =============
Freestyle
7,200 87.80%
IM
1,000 12.20%
Type of Work
Yards
================ ==============
Swim
7,900 96.34%
Pull
300
3.66%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 300 (07/24/1998)
Daily Workout [379] for Wednesday, June 14, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================ === = === ====
600 12:00 PM
1 x 600 on
:00 Free
REC S FR
400 12:01 PM
4 x 100 on 1:25 Free
EN1 S FR
1:25
600 12:08 PM
3 x 200 on 2:40 Free
EN1 S FR
1:20
600 12:17 PM
2 x 300 on 3:45 Free
EN1 S FR
1:15
400
2,100
500
1,000
1,500
400
12:26
12:32
12:33
12:41
12:55
1:14
1:14
PM
1 x 400 on 4:40 Free
EN2 S
PM 21 x 100 on
:00 IM NOTES EN1 S
PM
1 x 500 on 6:40 Free
EN1 S
PM
1 x 1000 on 12:30 Free
EN2 S
PM
1 x 1500 on 17:30 Free-note EN2 S
PM
1 x 400 on
:00 Free
REC P
PM Finish time. Total: 8,100 meters.
notes-21x100
FR
1:10
IM
FR
1:20
FR
1:15
FR
1:10
FR
Stress Value = 110
1.fly
2.fly-back
3.back
4.back-breast
5.breast
6.breast-free
7.free
note-1500 timed
t.martin 17:25
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 12.35%
Aerobic Base
4,200 51.85%
Anaerobic Thresh 2,900 35.80%
Stroke Categories
Yards
================= =============
Freestyle
6,000 74.07%
IM
2,100 25.93%
Type of Work
Yards
================ ==============
Swim
7,700 95.06%
Pull
400
4.94%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 301 (07/24/1998)
Daily Workout [380] for Thursday, June 15, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
300 12:00 PM 1 x 300 on :00 Free
REC S FR
200 12:01 PM 1 x 200 on :00 im
REC S IM
100 12:02 PM 1 x 100 on :00 stroke
REC S IM
2,000 12:03 PM 8 x 100 on 1:30 Free } 1x EN1 S FR
1:30
4 x 100 on 1:20 Free }
EN1 S FR
1:20
6 x 100 on 1:25 Free }
EN1 S FR
1:25
2 x 100 on 1:15 Free }
EN1 S FR
1:15
2,100 12:33 PM 1 x 100 on 1:20 Free } 1x EN1 S FR
1:20
1 x 200 on 2:25 Free }
EN2 S FR
1:13
1 x 300 on 4:00 Free }
EN1 S FR
1:20
1 x 400 on 4:50 Free }
EN2 S FR
1:13
1 x 500 on 6:40 Free }
EN1 S FR
1:20
1 x 600 on 7:15 Free }
EN2 S FR
1:13
300 1:01 PM 1 x 300 on :00 Free
REC P FR
1:01 PM Finish time.
Total: 5,000 meters.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 18.00%
Aerobic Base
2,900 58.00%
Anaerobic Thresh 1,200 24.00%
Stress Value = 58
Stroke Categories
Yards
================= =============
Freestyle
4,700 94.00%
IM
300
6.00%
Type of Work
Yards
================ ==============
Swim
4,700 94.00%
Pull
300
6.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 302 (07/24/1998)
Daily Workout [381] for Thursday, June 15, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================ === = === ====
800 12:00 PM 1 x 800 on :00 Free
REC S FR
900 12:01 PM 1 x 100 on 1:25 Free
} 6x EN1 S FR
1:25
1 x 50 on :45 stroke }
EN1 S IM
1:30
1,200 12:15 PM 3 x 200 on 3:00 Free } 1x
EN1 S FR
1:30
3 x 200 on 3:00 im
}
EN2 S IM
1:30
800 12:34 PM 2 x 200 on 2:50 Free } 1x
EN1 S FR
1:25
2 x 200 on 2:50 im
}
EN2 S IM
1:25
400 12:47 PM 1 x 200 on 2:40 Free } 1x
EN1 S FR
1:20
1 x 200 on 2:40 im
}
EN2 S IM
1:20
1,200 12:54 PM 1 x 200 on 3:10 Free } 1x
EN1 S FR
1:35
4 x 250 on 3:10 Free }
EN1 S FR
1:16
950 1:11 PM 1 x 200 on 3:05 Free } 1x
EN1 S FR
1:33
3 x 250 on 3:05 Free }
EN1 S FR
1:14
700 1:25 PM 1 x 200 on 3:00 Free } 1x
EN1 S FR
1:30
2 x 250 on 3:00 Free }
EN2 S FR
1:12
450 1:35 PM 1 x 200 on 2:55 Free } 1x
EN1 S FR
1:28
1 x 250 on 2:55 Free }
EN2 S FR
1:10
600 1:42 PM 3 x 100 on 1:40 Free } 1x
EN1 P FR
1:40
2 x 100 on 1:30 Free }
EN1 P FR
1:30
1 x 100 on 1:20 Free }
EN1 P FR
1:20
1:52 PM Finish time. Total: 8,000 meters. Stress Value = 101
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 10.00%
Aerobic Base
5,250 65.63%
Anaerobic Thresh 1,950 24.38%
Stroke Categories
Yards
================= =============
Freestyle
6,500 81.25%
IM
1,500 18.75%
Type of Work
Yards
================ ==============
Swim
7,400 92.50%
Pull
600
7.50%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 303 (07/24/1998)
Daily Workout [382] for Friday, June 16, 1995
METERS
======
500
2,700
SET
START
TIME
========
12:00 PM
12:01 PM
1,700 12:38 PM
100
300
1:01 PM
1:02 PM
1:02 PM
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T
=========================== === =
1 x 500 on :00 Free
REC S
6 x 150 on 2:05 Free } 1x
EN1 S
3 x 150 on 1:50 Free }
EN2 S
4 x 150 on 2:05 Free }
EN1 S
2 x 150 on 1:45 Free }
EN2 S
2 x 150 on 2:05 Free }
EN1 S
1 x 150 on 1:40 Free }
EN3 S
1 x 500 on 6:40 Free } 1x
EN1 S
1 x 300 on 3:30 Free }
EN3 S
1 x 400 on 5:20 Free }
EN1 S
1 x 200 on 2:20 Free }
EN3 S
1 x 300 on 4:00 Free }
EN1 S
1 x 100 on :00 Free-sprint SP1 S
1 x 300 on :00 Free
REC P
Finish time. Total: 5,300 meters.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 15.09%
Aerobic Base
3,000 56.60%
Anaerobic Thresh
750 14.15%
MaxVO2
650 12.26%
Lactate Toleranc
100
1.89%
STK PACE
=== ====
FR
FR
1:23
FR
1:13
FR
1:23
FR
1:10
FR
1:23
FR
1:07
FR
1:20
FR
1:10
FR
1:20
FR
1:10
FR
1:20
FR
FR
Stress Value = 101
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 94.34%
Pull
300
5.66%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 304 (07/24/1998)
Daily Workout [383] for Friday, June 16, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK
====== ======== ==================================== === = ===
200 12:00 PM
1 x 200 on :00 Free
REC S FR
400 12:01 PM
1 x 400 on :00 Free/stroke
REC S FR
600 12:02 PM
1 x 600 on :00 rev.im 50k/50dr/50s REC S IM
2,000 12:03 PM
1 x 50 on :50 Free } 1x
EN1 S FR
1 x 50 on :45 Free }
EN1 S FR
1 x 50 on :40 Free }
EN1 S FR
1 x 50 on :35 Free }
EN2 S FR
1 x 100 on 1:30 Free }
EN1 S FR
1 x 100 on 1:25 Free }
EN1 S FR
1 x 100 on 1:20 Free }
EN1 S FR
1 x 100 on 1:15 Free }
EN1 S FR
1 x 150 on 2:05 Free }
EN1 S FR
1 x 150 on 2:00 Free }
EN1 S FR
1 x 150 on 1:55 Free }
EN1 S FR
1 x 150 on 1:50 Free }
EN2 S FR
PACE
====
1:40
1:30
1:20
1:10
1:30
1:25
1:20
1:15
1:23
1:20
1:17
1:13
3,000 12:31 PM
2,000
200
1:11 PM
1:41 PM
1:41 PM
1 x 200 on
1 x 200 on
1 x 200 on
1 x 200 on
1 x 100 on
1 x 400 on
2 x 100 on
2 x 400 on
3 x 100 on
3 x 400 on
20 x 100 on
1 x 200 on
Finish time.
2:40 Free }
2:35 Free }
2:30 Free }
2:25 Free }
1:45 Free } 1x
4:45 Free }
1:45 Free }
4:45 Free }
1:45 Free }
4:45 Free }
1:25 Free
:00 Free
Total: 8,400 meters.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 16.67%
Aerobic Base
4,200 50.00%
Anaerobic Thresh 2,800 33.33%
EN1 S FR
EN1 S FR
EN1 S FR
EN2 S FR
EN1 S FR
EN2 S FR
EN1 S FR
EN2 S FR
EN1 S FR
EN2 S FR
EN1 P FR
REC S FR
Stress Value
1:20
1:18
1:15
1:13
1:45
1:11
1:45
1:11
1:45
1:11
1:25
= 108
Stroke Categories
Yards
================= =============
Freestyle
7,800 92.86%
IM
600
7.14%
Type of Work
Yards
================ ==============
Swim
6,400 76.19%
Pull
2,000 23.81%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 305 (07/24/1998)
Daily Workout [384] for Saturday, June 17, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================= === = === ====
1,000 12:00 PM
5 x 200 on :00 mixed im
REC S IM
900 12:01 PM
6 x 50 on :50 Free
} 1x EN1 S FR
1:40
12 x 50 on :50 stroke }
EN1 S IM
1:40
2,000 12:17 PM
1 x 100 on 1:25 Free } 1x
EN1 S FR
1:25
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:25 Free }
EN1 S FR
1:25
2 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:25 Free }
EN1 S FR
1:25
3 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:25 Free }
EN1 S FR
1:25
4 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:25 Free }
EN1 S FR
1:25
5 x 100 on 1:15 Free }
EN1 S FR
1:15
4,500 12:44 PM
5 x 300 on 4:05 Free } 1x
EN1 S FR
1:22
4 x 300 on 3:55 Free }
EN1 S FR
1:18
3 x 300 on 3:45 Free }
EN1 S FR
1:15
2 x 300 on 3:35 Free }
EN2 S FR
1:12
1 x 300 on 3:25 Free }
EN3 S FR
1:08
200 1:43 PM
1 x 200 on :00 Free
REC S FR
1:43 PM Finish time. Total: 8,600 meters. Stress Value = 105
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 13.95%
Stroke Categories
Yards
================= =============
Freestyle
7,000 81.40%
Aerobic Base
Anaerobic Thresh
MaxVO2
6,500
600
300
75.58%
6.98%
3.49%
IM
1,600
18.60%
Type of Work
Yards
================ ==============
Swim
8,600 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 306 (07/24/1998)
Daily Workout [385] for Saturday, June 17, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================== === = === ====
500 12:00 PM
1 x 500 on :00 Free
REC S FR
500 12:01 PM
1 x 500 on :00 rev.im
REC S IM
1,200 12:02 PM
2 x 150 on 2:10 Free } 1x
EN1 S FR
1:27
2 x 150 on 1:55 Free }
EN2 S FR
1:17
2 x 150 on 2:05 Free }
EN1 S FR
1:23
2 x 150 on 1:50 Free }
EN2 S FR
1:13
1,500 12:19 PM
5 x 100 on 1:40 Free } 1x
EN1 P FR
1:40
5 x 100 on 1:35 Free }
EN1 P FR
1:35
5 x 100 on 1:30 Free }
EN1 P FR
1:30
1,200 12:44 PM
6 x 50 on 1:00 Free-sprint } 1x EN1 S IM
2:00
18 x 50 on 1:00 Free
}
EN1 S FR
2:00
200 1:09 PM
1 x 200 on :00 Free
REC S FR
1:09 PM Finish time. Total: 5,100 meters. Stress Value = 50
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 23.53%
Aerobic Base
3,300 64.71%
Anaerobic Thresh
600 11.76%
Stroke Categories
Yards
================= =============
Freestyle
4,300 84.31%
IM
800 15.69%
Type of Work
Yards
================ ==============
Swim
3,600 70.59%
Pull
1,500 29.41%
METERS
======
400
2,000
SET
START
TIME
========
12:00 PM
12:01 PM
2,800 12:29 PM
Daily Workout [386] for Monday, June 19, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
==========================
1 x 400 on :00 Free
1 x 50 on :50 Free } 1x
1 x 150 on 1:50 Free }
2 x 50 on :50 Free }
2 x 150 on 1:50 Free }
3 x 50 on :50 Free }
3 x 150 on 1:50 Free }
4 x 50 on :50 Free }
4 x 150 on 1:50 Free }
3 x 400 on 5:15 Free } 1x
EGY
===
REC
EN1
EN2
EN1
EN2
EN1
EN2
EN1
EN2
EN1
T
=
S
S
S
S
S
S
S
S
S
S
STK
===
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
PACE
====
1:40
1:13
1:40
1:13
1:40
1:13
1:40
1:13
1:19
300
1 x 400 on 4:45 Free }
EN2 S FR
1:11
2 x 400 on 5:15 Free }
EN1 S FR
1:19
1 x 400 on 4:45 Free }
EN2 S FR
1:11
1:06 PM 1 x 300 on :00 Free
REC P FR
1:06 PM Finish time. Total: 5,500 meters. Stress Value = 78
NO PRACTICE-POOL CLOSED MON. JUNE 19PM
Energy Levels
Yards Stroke Categories
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 307 (07/24/1998)
Daily Workout [386] Distance Bud McAllister (con't)
================ ============== ================= =============
Warm-up/Recovery
700 12.73% Freestyle
5,500 100.00%
Aerobic Base
2,500 45.45%
Anaerobic Thresh 2,300 41.82%
Type of Work
Yards
================ ==============
Swim
5,200 94.55%
Pull
300
5.45%
METERS
======
600
1,400
SET
START
TIME
========
12:00 PM
12:01 PM
Daily Workout [387] for Tuesday, June 20, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T STK PACE
========================== === = === ====
1 x 600 on :00 Free
REC S FR
1 x 200 on 2:45 Free } 1x EN1 S FR
1:23
1 x 200 on 2:40 Free }
EN1 S FR
1:20
1 x 200 on 2:35 Free }
EN1 S FR
1:18
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:25 Free }
EN2 S FR
1:13
1 x 200 on 2:20 Free }
EN2 S FR
1:10
1 x 200 on 2:15 Free }
EN2 S FR
1:08
3,000 12:20 PM 1 x 500 on 6:40 Free } 1x EN1 S FR
1:20
1 x 300 on 3:40 Free }
EN2 S FR
1:13
1 x 400 on 5:20 Free }
EN1 S FR
1:20
1 x 300 on 3:35 Free }
EN2 S FR
1:12
1 x 300 on 4:00 Free }
EN1 S FR
1:20
1 x 300 on 3:30 Free }
EN3 S FR
1:10
1 x 200 on 2:40 Free }
EN1 S FR
1:20
1 x 300 on 3:25 Free }
EN3 S FR
1:08
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 300 on 3:20 Free }
EN3 S FR
1:07
400 12:59 PM 1 x 400 on :00 Free
REC P FR
12:59 PM Finish time. Total: 5,400 meters. Stress Value = 111
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 18.52%
Aerobic Base
2,300 42.59%
Anaerobic Thresh 1,200 22.22%
MaxVO2
900 16.67%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 92.59%
Pull
400
7.41%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 308 (07/24/1998)
Daily Workout [388] for Tuesday, June 20, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =============================== === = === ====
400 12:00 PM 1 x 400 on :00 Free SWIM
REC S FR
300 12:01 PM 1 x 300 on :00 Free drill/swim REC S FR
200 12:02 PM 1 x 200 on :00 Free kick/swim REC S FR
100 12:03 PM 1 x 100 on :00 im
REC S IM
2,400 12:04 PM 1 x 100 on 1:30 Free
} 3x
EN1 S FR
1:30
1 x 100 on 1:30 fly
}
EN1 S FLY 1:30
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
1 x 100 on 1:30 back
}
EN1 S BK
1:30
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
1 x 100 on 1:40 breast }
EN1 S BR
1:40
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
1 x 100 on 1:30 im
}
EN1 S IM
1:30
4,000 12:42 PM 8 x 200 on 3:00 im } 1x
EN1 S IM
1:30
4 x 200 on 2:40 im }
EN2 S IM
1:20
6 x 200 on 2:50 im }
EN1 S IM
1:25
2 x 200 on 2:30 im }
EN2 S IM
1:15
1,200 1:40 PM 3 x 100 on 1:40 Free } 1x
EN1 P FR
1:40
3 x 100 on 1:30 Free }
EN1 P FR
1:30
3 x 100 on 1:35 Free }
EN1 P FR
1:35
3 x 100 on 1:25 Free }
EN1 P FR
1:25
200 2:00 PM 1 x 200 on :00 Free
REC S FR
2:00 PM Finish time. Total: 8,800 meters. Stress Value = 97
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 13.64%
Aerobic Base
6,400 72.73%
Anaerobic Thresh 1,200 13.64%
Type of Work
Yards
================ ==============
Swim
7,600 86.36%
Pull
1,200 13.64%
Stroke Categories
Yards
================= =============
Freestyle
3,500 39.77%
Backstroke
300
3.41%
Breaststroke
300
3.41%
Butterfly
300
3.41%
IM
4,400 50.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 309 (07/24/1998)
Daily Workout [389] for Wednesday, June 21, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK
====== ======== ===================================== === = ===
800 12:00 PM 1 x 800 on :00 Free
REC S FR
1,200 12:01 PM 1 x 100 on 2:00 im k/sw by 25's } 4x EN1 S IM
PACE
====
2:00
2,400 12:24 PM
3,600 12:58 PM
400
1:47 PM
1:47 PM
1 x 100 on 1:50 im dr/sw
}
1 x 100 on 1:40 im swim
}
1 x 100 on 1:30 Free } 1x
1 x 100 on 1:25 Free }
1 x 100 on 1:20 Free }
1 x 100 on 1:15 Free }
2 x 100 on 1:30 Free }
2 x 100 on 1:25 Free }
2 x 100 on 1:20 Free }
2 x 100 on 1:15 Free }
3 x 100 on 1:30 Free }
3 x 100 on 1:25 Free }
3 x 100 on 1:20 Free }
3 x 100 on 1:15 Free }
1 x 600 on 7:30 Free-medium } 3x
1 x 200 on 3:00 Free-ez
}
1 x 400 on 5:30 Free-fast
}
1 x 400 on :00 Free
Finish time. Total: 8,400 meters.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,800 21.43%
Aerobic Base
5,400 64.29%
MaxVO2
1,200 14.29%
EN1
EN1
EN1
EN1
EN1
EN1
EN1
EN1
EN1
EN1
EN1
EN1
EN1
EN1
EN1
REC
EN3
REC
Stress
S IM
1:50
S IM
1:40
S FR
1:30
S FR
1:25
S FR
1:20
S FR
1:15
S FR
1:30
S FR
1:25
S FR
1:20
S FR
1:15
S FR
1:30
S FR
1:25
S FR
1:20
S FR
1:15
S FR
1:15
S FR
1:30
S FR
1:23
P FR
Value = 139
Stroke Categories
Yards
================= =============
Freestyle
7,200 85.71%
IM
1,200 14.29%
Type of Work
Yards
================ ==============
Swim
8,000 95.24%
Pull
400
4.76%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 310 (07/24/1998)
Daily Workout [390] for Thursday, June 22, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
YARDS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================== === = === ====
250 12:00 PM 1 x 250 on
:00 stroke
REC S IM
750 12:01 PM 1 x 750 on
:00 Free
REC S FR
1,500 12:02 PM 1 x
75 on 1:00 Free } 1x
EN1 S FR
1:20
1 x
75 on
:50 Free }
EN1 S FR
1:07
2 x
75 on 1:00 Free }
EN1 S FR
1:20
2 x
75 on
:50 Free }
EN1 S FR
1:07
3 x
75 on 1:00 Free }
EN1 S FR
1:20
3 x
75 on
:50 Free }
EN1 S FR
1:07
4 x
75 on 1:00 Free }
EN1 S FR
1:20
4 x
75 on
:50 Free }
EN1 S FR
1:07
3,000 12:22 PM 3 x 1000 on 10:50 Free descend 1-3 EN2 S FR
1:05
300 12:56 PM 1 x 300 on
:00 Free
REC S FR
12:56 PM Finish time. Total: 5,800 yards. Stress Value = 75
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,300 22.41%
Aerobic Base
1,500 25.86%
Stroke Categories
Yards
================= =============
Freestyle
5,550 95.69%
IM
250
4.31%
Anaerobic Thresh
3,000
51.72%
Type of Work
Yards
================ ==============
Swim
5,800 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 311 (07/24/1998)
Daily Workout [391] for Thursday, June 22, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
900 12:00 PM 3 x 300 on :00 Free
REC S FR
2,700 12:01 PM 3 x 50 on :50 Free } 1x EN1 S FR
1:40
3 x 150 on 2:00 Free }
EN1 S FR
1:20
3 x 250 on 3:05 Free }
EN1 S FR
1:14
2 x 50 on :50 Free }
EN1 S FR
1:40
2 x 150 on 2:00 Free }
EN1 S FR
1:20
2 x 250 on 3:00 Free }
EN2 S FR
1:12
1 x 50 on :50 Free }
EN1 S FR
1:40
1 x 150 on 2:00 Free }
EN1 S FR
1:20
1 x 250 on 2:55 Free }
EN2 S FR
1:10
4,400 12:38 PM 1 x 100 on 1:45 Free } 1x EN1 S FR
1:45
1 x 100 on 1:10 Free }
EN2 S FR
1:10
1 x 100 on 1:45 Free }
EN1 S FR
1:45
1 x 200 on 2:20 Free }
EN2 S FR
1:10
1 x 100 on 1:45 Free }
EN1 S FR
1:45
1 x 300 on 3:30 Free }
EN2 S FR
1:10
1 x 100 on 1:45 Free }
EN1 S FR
1:45
1 x 400 on 4:40 Free }
EN2 S FR
1:10
1 x 100 on 1:45 Free }
EN1 S FR
1:45
1 x 500 on 5:50 Free }
EN2 S FR
1:10
1 x 100 on 1:45 Free }
EN1 S FR
1:45
1 x 600 on 7:00 Free }
EN2 S FR
1:10
1 x 100 on 1:45 Free }
EN1 S FR
1:45
1 x 700 on 8:10 Free }
EN2 S FR
1:10
1 x 100 on 1:45 Free }
EN1 S FR
1:45
1 x 800 on 9:20 Free }
EN2 S FR
1:10
400 1:35 PM 1 x 400 on :00 Free
REC P FR
1:35 PM Finish time. Total: 8,400 meters. Stress Value = 126
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,300 15.48%
Aerobic Base
2,750 32.74%
Anaerobic Thresh 4,350 51.79%
Stroke Categories
Yards
================= =============
Freestyle
8,400 100.00%
Type of Work
Yards
================ ==============
Swim
8,000 95.24%
Pull
400
4.76%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 312 (07/24/1998)
Daily Workout [392] for Friday, June 23, 1995
METERS
======
500
2,500
SET
START
TIME
========
12:00 PM
12:01 PM
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T STK PACE
========================== === = === ====
1 x 500 on :00 Free
REC S FR
5 x 100 on 1:25 Free } 1x EN1 S FR
1:25
1 x 200 on 2:25 Free }
EN1 S FR
1:13
4 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 200 on 2:25 Free }
EN1 S FR
1:13
3 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 200 on 2:25 Free }
EN1 S FR
1:13
2 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1,800 12:36 PM 2 x 300 on 4:05 Free } 1x EN1 S FR
1:22
2 x 300 on 3:45 Free }
EN1 S FR
1:15
2 x 300 on 3:25 Free }
EN2 S FR
1:08
200 1:00 PM 1 x 200 on :00 Free
REC S FR
1:00 PM Finish time. Total: 5,000 meters. Stress Value = 54
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 14.00%
Aerobic Base
3,700 74.00%
Anaerobic Thresh
600 12.00%
Stroke Categories
Yards
================= =============
Freestyle
5,000 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 313 (07/24/1998)
Daily Workout [393] for Friday, June 23, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ======================================== === = === ====
400 12:00 PM
1 x 400 on :00 Free
REC S FR
400 12:01 PM
1 x 400 on :00 rev.im
REC S IM
200 12:02 PM
4 x 50 on :50 stroke
EN1 S IM
1:40
400 12:07 PM
8 x 50 on :50 Free
EN1 S FR
1:40
400 12:15 PM
4 x 100 on 1:35 stroke
EN1 S IM
1:35
800 12:23 PM
8 x 100 on 1:35 Free
EN1 S FR
1:35
800 12:37 PM
4 x 200 on 3:00 stroke
EN1 S IM
1:30
1,600 12:50 PM
8 x 200 on 3:00 Free
EN1 S FR
1:30
1,500 1:15 PM 15 x 100 on 1:10 Free (notes)chall.
EN3 S FR
1:10
900 1:34 PM
1 x 150 on 3:30 Free 100ez/50fast } 2x EN1 S FR
2:20
1 x 150 on 3:30 Free 50ez/100fast }
EN1 S FR
2:20
1 x 150 on 3:30 Free 150fast
}
EN3 S FR
2:20
600 1:56 PM
3 x 100 on 1:40 Free } 1x
EN1 P FR
1:40
2 x 100 on 1:30 Free }
EN1 P FR
1:30
1 x 100 on 1:20 Free }
EN1 P FR
1:20
200 2:07 PM
1 x 200 on :00 Free
REC S FR
2:07 PM Finish time. Total: 8,200 meters. Stress Value = 178
notes-15x100 go until miss rest 1 minute&cont. until 15
fastest possible interva; free-1:10
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 12.20%
Aerobic Base
5,400 65.85%
MaxVO2
1,800 21.95%
Stroke Categories
Yards
================= =============
Freestyle
6,400 78.05%
IM
1,800 21.95%
Type of Work
Yards
================ ==============
Swim
7,600 92.68%
Pull
600
7.32%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 314 (07/24/1998)
Daily Workout [394] for Saturday, June 24, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================ === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
400 12:01 PM 1 x 400 on :00 Free/stroke REC S FR
200 12:02 PM 1 x 200 on :00 im
REC S IM
1,500 12:03 PM 5 x 100 on 1:30 Free } 1x
EN1 S FR
1:30
4 x 100 on 1:25 Free }
EN1 S FR
1:25
3 x 100 on 1:20 Free }
EN1 S FR
1:20
2 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:10 Free }
EN2 S FR
1:10
3,000 12:25 PM 1 x 3000 on :00 Free notes EN3 S FR
3,000 12:26 PM 8 x 150 on 2:10 Free } 1x
EN1 S FR
1:27
4 x 150 on 2:00 Free }
EN1 S FR
1:20
6 x 150 on 2:10 Free }
EN1 S FR
1:27
2 x 150 on 1:50 Free }
EN2 S FR
1:13
200 1:09 PM 1 x 200 on :00 Free
REC S FR
1:09 PM Finish time. Total: 8,900 meters. Stress Value = 252
notes-3000 for time Tim Haney 36:24
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 15.73%
Aerobic Base
4,100 46.07%
Anaerobic Thresh
400
4.49%
MaxVO2
3,000 33.71%
Stroke Categories
Yards
================= =============
Freestyle
8,700 97.75%
IM
200
2.25%
Type of Work
Yards
================ ==============
Swim
8,900 100.00%
METERS
Daily Workout [395] for Saturday, June 24, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
====== ========
1,000 12:00 PM
2,000 12:01 PM
600 12:36 PM
1,800 12:47 PM
200 1:18 PM
1:18 PM
============================= ===
5 x 200 on :00 mixed 200 im REC
1 x 50 on :50 im } 4x
EN1
1 x 100 on 1:40 im }
EN1
1 x 150 on 2:30 im }
EN1
1 x 200 on 3:20 im }
EN1
6 x 100 on 1:40 Free-sprint SP2
18 x 100 on 1:40 Free
EN1
1 x 200 on :00 Free
REC
Finish time. Total: 5,600 meters.
= === ====
S IM
S IM
1:40
S IM
1:40
S IM
1:40
S IM
1:40
S FR
1:40
S FR
1:40
S FR
Stress Value = 108
notes-#1,3 fr- 50
br-fr-100
ba-br-fr-150
im-200
#2,4 fl-50
fl-ba-100
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 315 (07/24/1998)
Daily Workout [395] Distance Bud McAllister (con't)
fl-ba-br-150
im-200
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 21.43%
Aerobic Base
3,800 67.86%
Peak Lactate
600 10.71%
Stroke Categories
Yards
================= =============
Freestyle
2,600 46.43%
IM
3,000 53.57%
Type of Work
Yards
================ ==============
Swim
5,600 100.00%
METERS
======
400
800
1,800
SET
START
TIME
========
12:00 PM
12:01 PM
12:16 PM
Daily Workout [396] for Monday, June 26, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
=================================
1 x 400 on :00 Free
8 x 100 on 1:40 Free 25catup/25sw
3 x 150 on 2:10 Free } 1x
3 x 150 on 1:55 Free }
3 x 150 on 2:05 Free }
3 x 150 on 1:50 Free }
3,000 12:41 PM 1 x 200 on 2:45 Free } 1x
1 x 400 on 4:45 Free }
1 x 200 on 2:45 Free }
2 x 400 on 4:45 Free }
1 x 200 on 2:45 Free }
3 x 400 on 4:45 Free }
200 1:19 PM 1 x 200 on :00 Free
1:19 PM Finish time. Total: 6,200 meters.
EGY T STK PACE
=== = === ====
REC S FR
EN1 S FR
1:40
EN1 S FR
1:27
EN1 S FR
1:17
EN1 S FR
1:23
EN2 S FR
1:13
EN1 S FR
1:23
EN3 S FR
1:11
EN1 S FR
1:23
EN3 S FR
1:11
EN1 S FR
1:23
EN3 S FR
1:11
REC S FR
Stress Value = 199
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600
9.68%
Aerobic Base
2,750 44.35%
Anaerobic Thresh
450
7.26%
MaxVO2
2,400 38.71%
Stroke Categories
Yards
================= =============
Freestyle
6,200 100.00%
Type of Work
Yards
================ ==============
Swim
6,200 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 316 (07/24/1998)
Daily Workout [397] for Monday, June 26, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
900 12:00 PM
3 x 300 on :00 mixed free/im
REC S IM
1,500 12:01 PM
1 x 50 on :50 Free } 3x
EN1 S FR
1:40
1 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 150 on 1:55 Free }
EN1 S FR
1:17
1 x 200 on 2:25 Free }
EN1 S FR
1:13
3,000 12:22 PM
6 x 500 on 7:30 im-notes
EN1 S IM
1:30
1,000 1:08 PM 20 x 50 on 1:05 Free-challenge EN3 K FR
2:10
1,200 1:31 PM
1 x 50 on :50 Free-ez
} 12x REC S FR
1:40
1 x 50 on :50 Free-fast }
SP1 S FR
1:40
400 1:52 PM
1 x 400 on :00 Free
REC P FR
1:52 PM Finish time. Total: 8,000 meters. Stress Value = 168
notes-6x500-3x(50fl/100ba/150br/200fr)
(200fl/150ba/100br/50fr)
notes-challenge 50's kick 105,104,103...go until miss
fastest :45
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,900 23.75%
Aerobic Base
4,500 56.25%
MaxVO2
1,000 12.50%
Lactate Toleranc
600
7.50%
Stroke Categories
Yards
================= =============
Freestyle
4,100 51.25%
IM
3,900 48.75%
Type of Work
Yards
================ ==============
Swim
6,600 82.50%
Kick
1,000 12.50%
Pull
400
5.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 317 (07/24/1998)
Daily Workout [398] for Tuesday, June 27, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME
====== ========
400 12:00 PM
1,400 12:01 PM
3,200 12:21 PM
600
1:05 PM
200
1:16 PM
1:16 PM
SET DESCRIPTION
EGY T STK PACE
======================================= === = === ====
1 x 400 on
:00 Free
REC S FR
1 x 200 on 2:50 Free } 1x
EN1 S FR
1:25
1 x 200 on 2:45 Free }
EN1 S FR
1:23
1 x 200 on 2:40 Free }
EN1 S FR
1:20
1 x 200 on 2:35 Free }
EN1 S FR
1:18
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:25 Free }
EN1 S FR
1:13
1 x 200 on 2:20 Free }
EN2 S FR
1:10
2 x 800 on 10:40 Free-ez
} 1x REC S FR
1:20
1 x 800 on 10:40 Free-medium
}
EN1 S FR
1:20
1 x 800 on 10:40 Free-fast notes }
EN3 S FR
1:20
1 x 100 on 1:40 Free } 4x
EN1 P FR
1:40
1 x 50 on
:40 Free }
EN1 P FR
1:20
1 x 200 on
:00 Free
REC S FR
Finish time. Total: 5,800 meters. Stress Value = 86
notes-last800 t.martin 8:52
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,200 37.93%
Aerobic Base
2,600 44.83%
Anaerobic Thresh
200
3.45%
MaxVO2
800 13.79%
Stroke Categories
Yards
================= =============
Freestyle
5,800 100.00%
Type of Work
Yards
================ ==============
Swim
5,200 89.66%
Pull
600 10.34%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 318 (07/24/1998)
Daily Workout [399] for Tuesday, June 27, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================== === = === ====
1,000 12:00 PM 5 x 200 on :00 mixed im
REC S IM
1,200 12:01 PM 6 x 100 on 1:25 Free } 1x
EN1 S FR
1:25
4 x 100 on 1:20 Free }
EN1 S FR
1:20
2 x 100 on 1:15 Free }
EN2 S FR
1:15
2,400 12:19 PM 1 x
50 on :50 Free } 4x
EN1 S FR
1:40
1 x 150 on 1:50 Free }
EN2 S FR
1:13
1 x 100 on 1:35 Free }
EN1 S FR
1:35
1 x 300 on 3:35 Free }
EN3 S FR
1:12
2,000 12:52 PM 3 x
50 on 1:00 Free-drill } 4x EN1 S FR
2:00
2 x 100 on 1:30 Free-ez
}
REC S FR
1:30
1 x 150 on 2:00 Free-sprint }
SP1 S FR
1:20
500 1:25 PM 1 x 500 on :00 Free-fast
EN3 P FR
1,000 1:26 PM 1 x 1000 on :00 Free
EN1 P FR
200 1:27 PM 1 x 200 on :00 Free
REC S FR
1:27 PM Finish time. Total: 8,300 meters. Stress Value = 218
notes- last 300
b.morgan
3:12
r.guijario 3:12
j.obando
3:24
t.haney
3:21
s.chiba
3:30
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,000 24.10%
Aerobic Base
3,200 38.55%
Anaerobic Thresh
800
9.64%
MaxVO2
1,700 20.48%
Lactate Toleranc
600
7.23%
Stroke Categories
Yards
================= =============
Freestyle
7,300 87.95%
IM
1,000 12.05%
Type of Work
Yards
================ ==============
Swim
6,800 81.93%
Pull
1,500 18.07%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 319 (07/24/1998)
Daily Workout [400] for Wednesday, June 28, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================== === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
900 12:01 PM 6 x 50 on :50 Free } 1x
EN1 S FR
1:40
3 x 50 on :40 Free }
EN1 S FR
1:20
4 x 50 on :50 Free }
EN1 S FR
1:40
2 x 50 on :35 Free }
EN2 S FR
1:10
2 x 50 on :50 Free }
EN1 S FR
1:40
1 x 50 on :30 Free }
EN3 S FR
1:00
2,800 12:16 PM 1 x 600 on 8:00 Free
} 1x EN1 S FR
1:20
1 x 400 on 4:40 Free
}
EN2 S FR
1:10
1 x 500 on 6:40 Free
}
EN1 S FR
1:20
1 x 300 on 3:30 Free
}
EN2 S FR
1:10
1 x 400 on 5:20 Free
}
EN1 S FR
1:20
1 x 200 on 2:20 Free
}
EN2 S FR
1:10
1 x 300 on 4:00 Free
}
EN1 S FR
1:20
1 x 100 on :00 Free -sprint }
SP1 S FR
1,200 12:52 PM 1 x 100 on 1:35 Free } 1x
EN1 P FR
1:35
1 x 100 on 1:25 Free }
EN1 P FR
1:25
2 x 100 on 1:35 Free }
EN1 P FR
1:35
2 x 100 on 1:25 Free }
EN1 P FR
1:25
3 x 100 on 1:35 Free }
EN1 P FR
1:35
3 x 100 on 1:25 Free }
EN1 P FR
1:25
1:10 PM Finish time. Total: 5,500 meters. Stress Value = 75
notes-sprint 100 r.guijarro 56.6
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 10.91%
Aerobic Base
3,750 68.18%
Stroke Categories
Yards
================= =============
Freestyle
5,500 100.00%
Anaerobic Thresh
MaxVO2
Lactate Toleranc
1,000
50
100
18.18%
0.91%
1.82%
Type of Work
Yards
================ ==============
Swim
4,300 78.18%
Pull
1,200 21.82%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 320 (07/24/1998)
Daily Workout [401] for Wednesday, June 28, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ======================================= === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
600 12:01 PM 1 x 600 on :00 rev.im
REC S IM
2,100 12:02 PM 1 x 100 on 1:30 fly
} 3x
EN1 S FLY 1:30
1 x 100 on 1:30 fly-back
}
EN1 S FLY 1:30
1 x 100 on 1:30 back
}
EN1 S BK
1:30
1 x 100 on 1:30 back-breast }
EN1 S BK
1:30
1 x 100 on 1:40 breast
}
EN1 S BR
1:40
1 x 100 on 1:30 breast-free }
EN1 S BR
1:30
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
1,600 12:35 PM 1 x 400 on 5:10 Free
} 1x
EN1 S FR
1:18
1 x 400 on 5:00 Free
}
EN1 S FR
1:15
1 x 400 on 4:50 Free
}
EN1 S FR
1:13
1 x 400 on 4:40 Free-notes }
EN2 S FR
1:10
2,400 12:56 PM 1 x 100 on 1:40 Free-ez
} 12x REC S FR
1:40
1 x 100 on 1:40 Free-sprint notes }
SP1 S FR
1:40
900 1:37 PM 3 x 300 on 4:30 Free
EN1 P FR
1:30
1:51 PM Finish time. Total: 8,200 meters. Stress Value = 161
notes-last
b.morgan
t.martin
r.guijarro
s.chiba
400
4:18
4:28
4:27
4:37
notes- 24x100 t.martin ave for 12 sprints 1:01.4
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,400 29.27%
Aerobic Base
4,200 51.22%
Anaerobic Thresh
400
4.88%
Lactate Toleranc 1,200 14.63%
Stroke Categories
Yards
================= =============
Freestyle
5,800 70.73%
Backstroke
600
7.32%
Breaststroke
600
7.32%
Butterfly
600
7.32%
IM
600
7.32%
Type of Work
Yards
================ ==============
Swim
7,300 89.02%
Pull
900 10.98%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 321 (07/24/1998)
METERS
======
800
600
600
2,000
5,000
200
Daily Workout [402] for Thursday, June 29, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK
======== ========================================== === = ===
12:00 PM
1 x 800 on :00 Free
REC S FR
12:01 PM
4 x 150 on 2:30 50-free 50-st 50-fr } 1x EN1 S FR
12:12 PM
4 x 150 on 2:30 50-st 50-fr 50-st
EN1 S IM
12:23 PM
1 x 50 on :45 fly
} 1x
EN1 S FLY
1 x 50 on :45 back
}
EN1 S BK
1 x 50 on :50 breast }
EN1 S BR
1 x 50 on :45 Free
}
EN1 S FR
2 x 50 on :45 fly
}
EN1 S FLY
2 x 50 on :45 back
}
EN1 S BK
2 x 50 on :50 breast }
EN1 S BR
2 x 50 on :45 Free
}
EN1 S FR
3 x 50 on :45 fly
}
EN1 S FLY
3 x 50 on :45 back
}
EN1 S BK
3 x 50 on :50 breast }
EN1 S BR
3 x 50 on :45 Free
}
EN1 S FR
4 x 50 on :45 fly
}
EN1 S FLY
4 x 50 on :45 back
}
EN1 S BK
4 x 50 on :50 breast }
EN1 S BR
4 x 50 on :45 Free
}
EN1 S FR
12:55 PM 50 x 100 on 1:15 Free
EN2 S FR
1:59 PM
1 x 200 on :00 Free
REC S FR
1:59 PM Finish time. Total: 9,200 meters. Stress Value = 145
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 10.87%
Aerobic Base
3,200 34.78%
Anaerobic Thresh 5,000 54.35%
Type of Work
Yards
================ ==============
Swim
9,200 100.00%
Stroke Categories
Yards
================= =============
Freestyle
7,100 77.17%
Backstroke
500
5.43%
Breaststroke
500
5.43%
Butterfly
500
5.43%
IM
600
6.52%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 322 (07/24/1998)
Daily Workout [403] for Friday, June 30, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
3,000 12:01 PM 4 x 150 on 2:05 Free } 1x EN1 S FR
1:23
4 x 150 on 1:55 Free }
EN1 S FR
1:17
3 x 150 on 2:05 Free }
EN1 S FR
1:23
3 x 150 on 1:50 Free }
EN2 S FR
1:13
2 x 150 on 2:05 Free }
EN1 S FR
1:23
2 x 150 on 1:45 Free }
EN2 S FR
1:10
1 x 150 on 2:05 Free }
EN1 S FR
1:23
1 x 150 on 1:40 Free }
EN3 S FR
1:07
1,800 12:42 PM 1 x 100 on 1:35 Free } 3x EN1 S FR
1:35
PACE
====
1:40
1:40
1:30
1:30
1:40
1:30
1:30
1:30
1:40
1:30
1:30
1:30
1:40
1:30
1:30
1:30
1:40
1:30
1:15
200
1 x 200 on 2:35 Free }
EN1 S FR
1:18
1 x 300 on 3:35 Free }
EN2 S FR
1:12
1:07 PM 1 x 200 on :00 Free
REC S FR
1:07 PM Finish time. Total: 5,400 meters. Stress Value = 79
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 11.11%
Aerobic Base
3,000 55.56%
Anaerobic Thresh 1,650 30.56%
MaxVO2
150
2.78%
Stroke Categories
Yards
================= =============
Freestyle
5,400 100.00%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 323 (07/24/1998)
Daily Workout [404] for Friday, June 30, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ===================================== === = === ====
900 12:00 PM 3 x 300 on :00 Free
REC S FR
1,200 12:01 PM 1 x 100 on 1:35 Free } 3x
EN1 S FR
1:35
1 x 100 on 1:35 im
}
EN1 S IM
1:35
1 x 100 on 1:35 Free }
EN1 S FR
1:35
1 x 100 on 1:35 im
}
EN1 S IM
1:35
3,000 12:21 PM 4 x 200 on 3:10 im
} 1x
EN1 S IM
1:35
1 x 250 on 3:10 Free }
EN1 S FR
1:16
3 x 200 on 3:05 im
}
EN1 S IM
1:33
1 x 250 on 3:05 Free }
EN1 S FR
1:14
2 x 200 on 3:00 im
}
EN1 S IM
1:30
1 x 250 on 3:00 Free }
EN2 S FR
1:12
1 x 200 on 2:55 im
}
EN1 S IM
1:28
1 x 250 on 2:55 Free }
EN2 S FR
1:10
2,800 1:05 PM 1 x 200 on 2:50 Free
} 1x EN1 S FR
1:25
1 x 400 on 5:20 Free
}
EN1 S FR
1:20
1 x 600 on 7:30 Free
}
EN2 S FR
1:15
1 x 400 on 5:20 Free
}
EN1 S FR
1:20
1 x 600 on 7:30 Free
}
EN2 S FR
1:15
1 x 600 on 7:30 Free-fast notes }
EN3 S FR
1:15
300 1:43 PM 1 x 300 on :00 Free
REC P FR
1:43 PM Finish time. Total: 8,200 meters. Stress Value = 129
notes-last 600
t.martin 6:32
s.chiba
7:02
w.martin 7:03
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 14.63%
Aerobic Base
4,700 57.32%
Anaerobic Thresh 1,700 20.73%
MaxVO2
600
7.32%
Stroke Categories
Yards
================= =============
Freestyle
5,600 68.29%
IM
2,600 31.71%
Type of Work
Yards
================ ==============
Swim
7,900 96.34%
Pull
300
3.66%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA
Page 324 (07/24/1998)
Daily Workout [405] for Wednesday, July 5,
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY
====== ======== ===================================== ===
200 12:00 PM 1 x 200 on :00 Free
REC
400 12:01 PM 1 x 400 on :00 Fr/stroke
REC
800 12:02 PM 1 x 800 on :00 rev.im notes
REC
1,200 12:03 PM 8 x 100 on 1:35 Free
} 1x
EN1
4 x 100 on 1:35 stroke }
EN1
1,800 12:23 PM 1 x
50 on :45 Free ez } 1x
EN1
1 x 100 on 1:30 im fast }
SP1
1 x 150 on 2:15 Free ez }
EN1
1 x 200 on 3:00 im fast }
SP1
1 x 250 on 3:45 Free ez }
EN1
1 x 300 on 4:30 im fast }
SP1
1 x 350 on 5:15 Free ez }
EN1
1 x 400 on 6:00 im fast }
SP1
2,000 12:51 PM 1 x 2000 on 1:25 Free challenge notes EN3
1,200 12:54 PM 3 x 200 on 3:15 Free } 1x
EN1
2 x 200 on 3:05 Free }
EN1
1 x 200 on 2:55 Free }
EN1
1:13 PM Finish time. Total: 7,600 meters. Stress
Sw. 4
1995
T STK PACE
= === ====
S FR
S FR
S IM
S FR
1:35
S IM
1:35
S FR
1:30
S IM
1:30
S FR
1:30
S IM
1:30
S FR
1:30
S FR
1:30
S FR
1:30
S IM
1:30
S FR
:04
P FR
1:38
P FR
1:33
P FR
1:28
Value = 255
notes-challenge 100's free
1:25,1:24,1:23...go until miss
t.martin
1:05
r.guijarro 1:07
s.chiba
1:06
t.haney
1:08
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 18.42%
Aerobic Base
3,200 42.11%
MaxVO2
2,000 26.32%
Lactate Toleranc 1,000 13.16%
Stroke Categories
Yards
================= =============
Freestyle
5,700 75.00%
IM
1,900 25.00%
Type of Work
Yards
================ ==============
Swim
6,400 84.21%
Pull
1,200 15.79%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 325 (07/24/1998)
Daily Workout [406] for Thursday, July 6, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
METERS
======
400
300
200
100
700
START
TIME
========
12:00 PM
12:01 PM
12:02 PM
12:03 PM
12:04 PM
2,400 12:17 PM
3,600 12:51 PM
600
1:38 PM
1:48 PM
SET DESCRIPTION
==================================
1 x 400 on :00 [email protected]
1 x 300 on :00 Free@3rdlen "
1 x 200 on :00 Free@2ndlen."
1 x 100 on :00 all stroke
1 x 50 on :50 Free
} 1x
1 x 50 on :50 stroke }
1 x 50 on :50 Free
}
2 x 50 on :50 stroke }
1 x 50 on :50 Free
}
3 x 50 on :50 stroke }
1 x 50 on :50 Free
}
4 x 50 on :50 stroke }
1 x 200 on 2:45 Free } 1x
1 x 200 on 2:45 im
}
2 x 200 on 2:45 Free }
2 x 200 on 2:45 im
}
3 x 200 on 2:45 Free }
3 x 200 on 2:45 im
}
1 x 400 on 5:30 Free } 1x
4 x 200 on 2:25 Free }
1 x 400 on 5:30 Free }
3 x 200 on 2:20 Free }
1 x 400 on 5:30 Free }
2 x 200 on 2:15 Free }
1 x 400 on 5:30 Free }
1 x 200 on 2:10 Free }
3 x 100 on 1:40 Free } 1x
2 x 100 on 1:35 Free }
1 x 100 on 1:30 Free }
Finish time. Total: 8,300 meters.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 12.05%
Aerobic Base
4,100 49.40%
Anaerobic Thresh 2,600 31.33%
MaxVO2
600
7.23%
EGY T STK PACE
=== = === ====
REC S FR
REC S FR
REC S FR
REC S IM
EN1 S FR
1:40
EN1 S IM
1:40
EN1 S FR
1:40
EN1 S IM
1:40
EN1 S FR
1:40
EN1 S IM
1:40
EN1 S FR
1:40
EN1 S IM
1:40
EN1 S FR
1:23
EN2 S IM
1:23
EN1 S FR
1:23
EN2 S IM
1:23
EN1 S FR
1:23
EN2 S IM
1:23
EN1 S FR
1:23
EN2 S FR
1:13
EN1 S FR
1:23
EN2 S FR
1:10
EN1 S FR
1:23
EN3 S FR
1:08
EN1 S FR
1:23
EN3 S FR
1:05
EN1 P FR
1:40
EN1 P FR
1:35
EN1 P FR
1:30
Stress Value = 142
Stroke Categories
Yards
================= =============
Freestyle
6,500 78.31%
IM
1,800 21.69%
Type of Work
Yards
================ ==============
Swim
7,700 92.77%
Pull
600
7.23%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 326 (07/24/1998)
Daily Workout [407] for Friday, July 7, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
500 12:00 PM 1 x 500 on :00 Free
REC S FR
1,800 12:01 PM 6 x 100 on 1:25 Free } 1x EN1 S FR
1:25
3 x 100 on 1:15 Free }
EN2 S FR
1:15
4 x 100 on 1:20 Free }
EN1 S FR
1:20
2 x 100 on 1:10 Free }
EN2 S FR
1:10
2 x 100 on 1:15 Free }
EN2 S FR
1:15
1 x 100 on 1:05 Free }
EN3 S FR
1:05
3,000 12:26 PM 1 x 100 on 1:20 Free } 1x EN1 S FR
1:20
1 x 200 on 2:40 Free }
EN1 S FR
1:20
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 300 on 4:00 Free }
EN1 S FR
1:20
1 x 300 on 3:45 Free }
EN2 S FR
1:15
1 x 300 on 3:30 Free }
EN3 S FR
1:10
1 x 400 on 5:15 Free }
EN1 S FR
1:19
1 x 400 on 5:00 Free }
EN2 S FR
1:15
1 x 400 on 4:45 Free }
EN3 S FR
1:11
1 x 400 on 4:30 Free }
EN3 S FR
1:08
300 1:05 PM 1 x 300 on :00 Free
REC P FR
1:05 PM Finish time. Total: 5,600 meters. Stress Value = 134
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 14.29%
Aerobic Base
2,200 39.29%
Anaerobic Thresh 1,400 25.00%
MaxVO2
1,200 21.43%
Stroke Categories
Yards
================= =============
Freestyle
5,600 100.00%
Type of Work
Yards
================ ==============
Swim
5,300 94.64%
Pull
300
5.36%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 327 (07/24/1998)
Daily Workout [408] for Friday, July 7, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK
====== ======== ==================================== === = ===
400 12:00 PM
1 x 400 on :00 Free
REC S FR
400 12:01 PM
1 x 400 on :00 rev.im
REC S IM
1,500 12:02 PM
1 x 50 on :45 stroke notes } 3x
EN1 S IM
1 x 100 on 1:30 stroke "
}
EN1 S IM
1 x 150 on 2:15 stroke "
}
EN1 S IM
1 x 200 on 2:00 stroke '
}
EN1 S IM
3,000 12:23 PM
1 x 150 on 2:10 Free } 1x
EN1 S FR
1 x 150 on 2:00 Free }
EN1 S FR
2 x 150 on 2:10 Free }
EN1 S FR
2 x 150 on 1:55 Free }
EN1 S FR
3 x 150 on 2:10 Free }
EN1 S FR
3 x 150 on 1:50 Free }
EN2 S FR
4 x 150 on 2:10 Free }
EN1 S FR
4 x 150 on 1:45 Free }
EN2 S FR
1,200 1:04 PM
6 x 50 on 1:00 Free-sprint } 1x
SP1 S FR
18 x 50 on 1:00 Free
}
EN1 S FR
800 1:29 PM
1 x 800 on :00 Free desc. by 200's REC P FR
1:29 PM Finish time. Total: 7,300 meters. Stress Value
notes- #1,3 50- free
PACE
====
1:30
1:30
1:30
1:00
1:27
1:20
1:27
1:17
1:27
1:13
1:27
1:10
2:00
2:00
= 97
#2
100- br,fr
150- ba,br,fr
200- im
50- fl
100- fl,bk
150- fl,bk,br
200- im
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,600 21.92%
Aerobic Base
4,350 59.59%
Anaerobic Thresh 1,050 14.38%
Lactate Toleranc
300
4.11%
Stroke Categories
Yards
================= =============
Freestyle
5,400 73.97%
IM
1,900 26.03%
Type of Work
Yards
================ ==============
Swim
6,500 89.04%
Pull
800 10.96%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA
Page 328 (07/24/1998)
Daily Workout [409] for Saturday, July 8,
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY
====== ======== ===================================== ===
600 12:00 PM 1 x 600 on :00 Free
REC
1,200 12:01 PM 1 x 100 on 2:00 Free kick-swim } 4x EN1
1 x 100 on 1:50 Free drill-swim }
EN1
1 x 100 on 1:40 Free swim
}
REC
2,400 12:24 PM 1 x 50 on 1:00 Free } 4x
EN1
1 x 150 on 1:50 Free }
EN2
1 x 100 on 1:30 Free }
EN1
1 x 300 on 3:35 Free }
EN2
3,600 12:57 PM 1 x 100 on 1:20 Free } 1x
EN1
1 x 200 on 2:20 Free }
EN2
1 x 300 on 4:00 Free }
EN1
1 x 400 on 4:40 Free }
EN2
1 x 500 on 6:40 Free }
EN1
1 x 600 on 7:00 Free }
EN2
1 x 700 on 9:20 Free }
EN1
1 x 800 on 9:20 Free }
EN2
400 1:43 PM 1 x 400 on :00 Free
REC
1:43 PM Finish time. Total: 8,200 meters. Stress
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 17.07%
Aerobic Base
3,000 36.59%
Anaerobic Thresh 3,800 46.34%
Sw. 4
1995
T STK PACE
= === ====
S FR
S FR
2:00
S FR
1:50
S FR
1:40
S FR
2:00
S FR
1:13
S FR
1:30
S FR
1:12
S FR
1:20
S FR
1:10
S FR
1:20
S FR
1:10
S FR
1:20
S FR
1:10
S FR
1:20
S FR
1:10
P FR
Value = 117
Stroke Categories
Yards
================= =============
Freestyle
8,200 100.00%
Type of Work
Yards
================ ==============
Swim
7,800 95.12%
Pull
400
4.88%
METERS
======
600
2,000
SET
START
TIME
========
12:00 PM
12:01 PM
Daily Workout [410] for Monday, July 10, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T STK PACE
========================== === = === ====
1 x 600 on :00 Free
REC S FR
8 x 100 on 1:25 Free } 1x EN1 S FR
1:25
4 x 100 on 1:15 Free }
EN1 S FR
1:15
6 x 100 on 1:20 Free }
EN1 S FR
1:20
2 x 100 on 1:10 Free }
EN2 S FR
1:10
2,400 12:29 PM 2 x 300 on 4:05 Free } 1x EN1 S FR
1:22
2 x 300 on 3:35 Free }
EN2 S FR
1:12
2 x 300 on 4:05 Free }
EN1 S FR
1:22
2 x 300 on 3:35 Free }
EN2 S FR
1:12
200 1:01 PM 1 x 200 on :00 Free
REC S FR
1:01 PM Finish time. Total: 5,200 meters. Stress Value = 64
Energy Levels
Yards Stroke Categories
Yards
================ ============== ================= =============
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 329 (07/24/1998)
Daily Workout [410] Distance
Warm-up/Recovery
800
Aerobic Base
3,000
Anaerobic Thresh 1,400
Bud McAllister (con't)
15.38% Freestyle
57.69%
26.92%
5,200 100.00%
Type of Work
Yards
================ ==============
Swim
5,200 100.00%
METERS
======
300
300
300
900
SET
START
TIME
========
12:00 PM
12:01 PM
12:02 PM
12:03 PM
2,700 12:19 PM
Daily Workout [411] for Monday, July 10, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
==========================================
1 x 300 on
:00 Free
1 x 300 on
:00 Free kick-swim
1 x 300 on
:00 Free drill-swim
1 x 50 on
:50 Free
} 6x
2 x 50 on
:50 stroke }
1 x 200 on 2:50 Free
} 1x
1 x 200 on 2:50 im
}
1 x 200 on 2:50 fly
}
1 x 100 on 1:25 Free
}
1 x 100 on 1:25 im
}
1 x 100 on 1:25 fly
}
1 x 200 on 2:50 Free
}
1 x 200 on 2:50 im
}
1 x 200 on 2:50 back
}
EGY
===
REC
REC
REC
EN1
EN1
EN1
EN1
EN1
EN1
EN1
EN1
EN1
EN1
EN1
T
=
S
S
S
S
S
S
S
S
S
S
S
S
S
S
STK
===
FR
FR
FR
FR
IM
FR
IM
FLY
FR
IM
BR
FR
IM
BK
PACE
====
1:40
1:40
1:25
1:25
1:25
1:25
1:25
1:25
1:25
1:25
1:25
1 x 100 on 1:25 Free
}
EN1 S FR
1 x 100 on 1:25 im
}
EN1 S IM
1 x 100 on 1:25 back
}
EN1 S BK
1 x 200 on 2:50 Free
}
EN1 S FR
1 x 200 on 2:50 im
}
EN1 S IM
1 x 200 on 3:10 breast }
EN1 S BR
1 x 100 on 1:25 Free
}
EN1 S FR
1 x 100 on 1:25 im
}
EN1 S IM
1 x 100 on 1:25 breast }
EN1 S BR
1,500 12:59 PM 1 x 100 on 1:15 Free-all fast notes } 1x SP1 S FR
2 x 100 on 1:20 Free"
}
SP1 S FR
3 x 100 on 1:25 Free"
}
SP1 S FR
4 x 100 on 1:30 Free"
}
SP1 S FR
5 x 100 on 1:35 Free"
}
SP1 S FR
2,200 1:23 PM 1 x 800 on 12:00 Free } 1x
EN1 P FR
2 x 400 on 5:40 Free }
EN1 P FR
3 x 200 on 2:40 Free }
EN1 P FR
1:55 PM Finish time. Total: 8,200 meters. Stress Value = 196
notes- 15x100 all fast
ave.
t.martin
1:04,1:05
r.guijarro 1:04,1:05
s.chiba
1:03
Energy Levels
Yards Stroke Categories
Yards
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 330 (07/24/1998)
Daily Workout [411] Distance Bud McAllister (con't)
================ ============== ================= =============
Warm-up/Recovery
900 10.98% Freestyle
5,800 70.73%
Aerobic Base
5,800 70.73% Backstroke
300
3.66%
Lactate Toleranc 1,500 18.29% Breaststroke
400
4.88%
Butterfly
200
2.44%
Type of Work
Yards IM
1,500 18.29%
================ ==============
Swim
6,000 73.17%
Pull
2,200 26.83%
METERS
======
400
1,800
SET
START
TIME
========
12:00 PM
12:01 PM
2,800 12:26 PM
Daily Workout [412] for Tuesday, July 11, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
==========================
1 x 400 on :00 Free
4 x 100 on 1:25 Free } 1x
1 x 200 on 2:25 Free }
3 x 100 on 1:25 Free }
1 x 200 on 2:25 Free }
2 x 100 on 1:25 Free }
1 x 200 on 2:25 Free }
1 x 100 on 1:25 Free }
1 x 200 on 2:25 Free }
1 x 100 on 1:20 Free } 1x
1 x 300 on 3:30 Free }
EGY
===
REC
EN1
EN2
EN1
EN2
EN1
EN2
EN1
EN2
EN1
EN3
T
=
S
S
S
S
S
S
S
S
S
S
S
STK
===
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
PACE
====
1:25
1:13
1:25
1:13
1:25
1:13
1:25
1:13
1:20
1:10
1:25
1:25
1:25
1:25
1:25
1:35
1:25
1:25
1:25
1:15
1:20
1:25
1:30
1:35
1:30
1:25
1:20
300
1 x 200 on 2:40 Free }
EN1 S FR
1:20
1 x 400 on 4:40 Free }
EN3 S FR
1:10
1 x 300 on 4:00 Free }
EN1 S FR
1:20
1 x 500 on 5:50 Free }
EN3 S FR
1:10
1 x 400 on 5:20 Free }
EN1 S FR
1:20
1 x 600 on 7:00 Free }
EN3 S FR
1:10
1:02 PM 1 x 300 on :00 Free
REC P FR
1:02 PM Finish time. Total: 5,300 meters. Stress Value = 158
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 13.21%
Aerobic Base
2,000 37.74%
Anaerobic Thresh
800 15.09%
MaxVO2
1,800 33.96%
Stroke Categories
Yards
================= =============
Freestyle
5,300 100.00%
Type of Work
Yards
================ ==============
Swim
5,000 94.34%
Pull
300
5.66%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA
Page 331 (07/24/1998)
Daily Workout [413] for Tuesday, July 11,
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY
====== ======== ===================================== ===
400 12:00 PM 1 x 400 on :00 Free
REC
300 12:01 PM 1 x 300 on :00 breast
REC
200 12:02 PM 1 x 200 on :00 back
REC
100 12:03 PM 1 x 100 on :00 fly
REC
1,200 12:04 PM 4 x 100 on 1:50 Free kick-swim } 1x EN1
4 x 100 on 1:40 Free drill-swim }
EN1
4 x 100 on 1:30 Free swim
}
EN1
2,800 12:25 PM 1 x 200 on 3:00 Free } 1x
EN1
4 x 200 on 3:00 im
}
EN1
1 x 200 on 2:50 Free }
EN1
3 x 200 on 2:50 im
}
EN2
1 x 200 on 2:40 Free }
EN1
2 x 200 on 2:40 im
}
EN2
1 x 200 on 2:30 Free }
EN1
1 x 200 on 2:30 im
}
EN2
3,600 1:06 PM 3 x 400 on 5:30 Free } 1x
EN1
1 x 400 on 4:30 Free }
EN3
2 x 400 on 5:30 Free }
EN1
1 x 400 on 4:30 Free }
EN3
1 x 400 on 5:30 Free }
EN1
1 x 400 on 4:30 Free }
EN3
1:53 PM Finish time. Total: 8,600 meters. Stress
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 11.63%
Aerobic Base
5,200 60.47%
Anaerobic Thresh 1,200 13.95%
Sw. 4
1995
T STK PACE
= === ====
S FR
S BR
S BK
S FLY
S FR
1:50
S FR
1:40
S FR
1:30
S FR
1:30
S IM
1:30
S FR
1:25
S IM
1:25
S FR
1:20
S IM
1:20
S FR
1:15
S IM
1:15
S FR
1:23
S FR
1:08
S FR
1:23
S FR
1:08
S FR
1:23
S FR
1:08
Value = 163
Stroke Categories
Yards
================= =============
Freestyle
6,000 69.77%
Backstroke
200
2.33%
Breaststroke
300
3.49%
MaxVO2
1,200
13.95%
Butterfly
IM
100
2,000
1.16%
23.26%
Type of Work
Yards
================ ==============
Swim
8,600 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 332 (07/24/1998)
Daily Workout [414] for Wednesday, July 12, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
600 12:00 PM 2 x 300 on :00 Free (fr/stroke) REC S FR
2,700 12:01 PM 6 x 150 on 2:10 Free } 1x
EN1 S FR
1:27
3 x 150 on 1:50 Free }
EN2 S FR
1:13
4 x 150 on 2:05 Free }
EN1 S FR
1:23
2 x 150 on 1:45 Free }
EN2 S FR
1:10
2 x 150 on 2:00 Free }
EN1 S FR
1:20
1 x 150 on 1:40 Free }
EN2 S FR
1:07
2,000 12:38 PM 1 x 200 on 2:50 Free
} 1x EN1 S FR
1:25
1 x 600 on 7:30 Free
}
EN1 S FR
1:15
1 x 400 on 5:20 Free
}
EN1 S FR
1:20
1 x 800 on 9:20 Free-notes }
EN2 S FR
1:10
200 1:05 PM 1 x 200 on :00 Free
REC S FR
1:05 PM Finish time. Total: 5,500 meters. Stress Value = 70
notes-800
t.martin
s.chiba
r.gujarro
8:40
9:13
9:46
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 14.55%
Aerobic Base
3,000 54.55%
Anaerobic Thresh 1,700 30.91%
Stroke Categories
Yards
================= =============
Freestyle
5,500 100.00%
Type of Work
Yards
================ ==============
Swim
5,500 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 333 (07/24/1998)
Daily Workout [415] for Wednesday, July 12, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================ === = === ====
400 12:00 PM 1 x 400 on
:00 Free
REC S FR
2,400 12:01 PM 1 x 100 on 1:25 Free } 1x EN1 S FR
1:25
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:10 Free }
EN2 S FR
1:10
2 x 100 on 1:25 Free }
EN1 S FR
1:25
2,000 12:33 PM
3,000 1:04 PM
200
1:44 PM
1:44 PM
2 x 100 on 1:20 Free }
EN1 S
2 x 100 on 1:15 Free }
EN1 S
2 x 100 on 1:10 Free }
EN2 S
3 x 100 on 1:25 Free }
EN1 S
3 x 100 on 1:20 Free }
EN1 S
3 x 100 on 1:15 Free }
EN1 S
3 x 100 on 1:10 Free }
EN2 S
4 x 500 on 7:30 im-note
EN1 S
1 x 1500 on 20:00 Free } 1x EN1 S
1 x 1000 on 12:30 Free }
EN1 S
1 x 500 on 5:50 Free }
EN2 S
1 x 200 on
:00 Free
REC S
Finish time. Total: 8,000 meters.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600
7.50%
Aerobic Base
6,300 78.75%
Anaerobic Thresh 1,100 13.75%
FR
1:20
FR
1:15
FR
1:10
FR
1:25
FR
1:20
FR
1:15
FR
1:10
IM
1:30
FR
1:20
FR
1:15
FR
1:10
FR
Stress Value = 94
Stroke Categories
Yards
================= =============
Freestyle
6,000 75.00%
IM
2,000 25.00%
Type of Work
Yards
================ ==============
Swim
8,000 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 334 (07/24/1998)
Daily Workout [416] for Thursday, July 13, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================= === = === ====
500 12:00 PM 1 x 500 on :00 Free
REC S FR
500 12:01 PM 1 x 500 on :00 rev.im
REC S FR
1,500 12:02 PM 1 x 50 on :50 Free } 3x
EN1 S FR
1:40
1 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 150 on 2:05 Free }
EN1 S FR
1:23
1 x 200 on 2:30 Free }
EN1 S FR
1:15
2,100 12:24 PM 1 x 100 on 1:30 fly
} 3x EN1 S FLY 1:30
1 x 100 on 1:30 fly-back
}
EN1 S FLY 1:30
1 x 100 on 1:30 back
}
EN1 S BK
1:30
1 x 100 on 1:30 back-breast }
EN1 S BK
1:30
1 x 100 on 1:40 breast
}
EN1 S BR
1:40
1 x 100 on 1:30 breast-free }
EN1 S BR
1:30
1 x 100 on 1:30 Free
}
EN1 S FR
1:30
2,400 12:57 PM 1 x 100 on 1:50 Free-ez
} 12x
REC S FR
1:50
1 x 100 on 1:50 Free-fast }
SP1 S FR
1:50
400 1:42 PM 1 x 400 on :00 Free
REC P FR
1:42 PM Finish time. Total: 7,400 meters. Stress Value = 145
Energy Levels
Yards
================ ==============
Warm-up/Recovery 2,600 35.14%
Aerobic Base
3,600 48.65%
Lactate Toleranc 1,200 16.22%
Type of Work
Yards
Stroke Categories
Yards
================= =============
Freestyle
5,600 75.68%
Backstroke
600
8.11%
Breaststroke
600
8.11%
Butterfly
600
8.11%
================ ==============
Swim
7,000 94.59%
Pull
400
5.41%
METERS
======
800
2,000
SET
START
TIME
========
12:00 PM
12:01 PM
Daily Workout [417] for Friday, July 14, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
==================================
1 x 800 on :00 Free
3 x 100 on 1:25 Free } 2x
2 x 200 on 2:40 Free }
1 x 300 on 3:45 Free }
1,200 12:29 PM 1 x 150 on 2:30 Free k-dr-sw } 4x
1 x 100 on 1:40 Free dr-sw
}
1 x 50 on 1:00 Free fast
}
800 12:51 PM 2 x 100 on 1:35 Free } 2x
2 x 100 on 1:25 Free }
1:03 PM Finish time. Total: 4,800 meters.
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 16.67%
Aerobic Base
3,800 79.17%
Hy-Tek's WORKOUT MANAGER licensed to
Page 335 (07/24/1998)
EGY T STK PACE
=== = === ====
REC S FR
EN1 S FR
1:25
EN1 S FR
1:20
EN1 S FR
1:15
EN1 S FR
1:40
EN1 S FR
1:40
SP1 S FR
2:00
EN1 P FR
1:35
EN1 P FR
1:25
Stress Value = 59
Stroke Categories
Yards
================= =============
Freestyle
4,800 100.00%
Coaching Services,USA Sw. 4
Daily Workout [417] Distance Bud McAllister (con't)
Lactate Toleranc
200
4.17%
Type of Work
Yards
================ ==============
Swim
4,000 83.33%
Pull
800 16.67%
METERS
======
600
1,200
300
2,700
300
Daily Workout [418] for Saturday, July 15, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================ === = === ====
12:00 PM 1 x 600 on :00 Free
REC S FR
12:01 PM 3 x 100 on 1:30 Free } 1x
EN1 S FR
1:30
3 x 100 on 1:25 Free }
EN1 S FR
1:25
3 x 100 on 1:20 Free }
EN1 S FR
1:20
3 x 100 on 1:15 Free }
EN1 S FR
1:15
12:19 PM 3 x 100 on 1:10 Free
EN2 S FR
1:10
12:24 PM 3 x 200 on 3:00 Free
} 1x EN1 S FR
1:30
3 x 250 on 3:00 Free
}
EN2 S FR
1:12
2 x 200 on 2:55 Free
}
EN1 S FR
1:28
2 x 250 on 2:55 Free
}
EN2 S FR
1:10
1 x 200 on 2:50 Free
}
EN1 S FR
1:25
1 x 250 on 2:50 Free-notes }
EN2 S FR
1:08
1:01 PM 1 x 300 on :00 Free
REC P FR
1:01 PM Finish time. Total: 5,100 meters. Stress Value = 66
notes-last 250
t.martin 2:47.3
s.chiba
2:41.3
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 17.65%
Aerobic Base
2,400 47.06%
Anaerobic Thresh 1,800 35.29%
Stroke Categories
Yards
================= =============
Freestyle
5,100 100.00%
Type of Work
Yards
================ ==============
Swim
4,800 94.12%
Pull
300
5.88%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 336 (07/24/1998)
Daily Workout [419] for Saturday, July 15, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK
====== ======== ==================================== === = ===
400 12:00 PM 1 x 400 on :00 Free
REC S FR
400 12:01 PM 1 x 400 on :00 rev.im k/s dr/sw 25s REC S IM
1,000 12:02 PM 1 x 50 on :50 Free
} 10x
EN1 S FR
1 x 50 on :50 stroke }
EN1 S IM
3,000 12:20 PM 5 x 200 on 3:00 im
} 1x
EN1 S IM
4 x 200 on 3:00 Free }
EN1 S FR
3 x 200 on 2:50 im
}
EN1 S IM
2 x 200 on 3:00 Free }
EN1 S FR
1 x 200 on 2:40 im
}
EN2 S IM
3,600 1:06 PM 2 x 600 on 8:15 Free
} 1x
EN1 S FR
1 x 600 on 7:15 Free
}
EN2 S FR
2 x 600 on 8:15 Free
}
EN1 S FR
1 x 600 on 6:45 Free-notes }
EN3 S FR
100 1:54 PM 1 x 100 on :00 Free
REC S FR
1:54 PM Finish time. Total: 8,500 meters. Stress Value
PACE
====
1:40
1:40
1:30
1:30
1:25
1:30
1:20
1:23
1:13
1:23
1:08
= 125
notes-last 600
t.martin 6:39
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 10.59%
Aerobic Base
6,200 72.94%
Anaerobic Thresh
800
9.41%
MaxVO2
600
7.06%
Stroke Categories
Yards
================= =============
Freestyle
5,800 68.24%
IM
2,700 31.76%
Type of Work
Yards
================ ==============
Swim
8,500 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 337 (07/24/1998)
Daily Workout [420] for Monday, July 17, 1995
Distance Bud McAllister Group [1,7]
METERS
======
400
1,800
SET
START
TIME
========
12:00 PM
12:01 PM
1 minute rest between sets
SET DESCRIPTION
EGY T STK PACE
================================ === = === ====
1 x 400 on :00 Free
REC S FR
4 x 100 on 1:30 Free } 1x
EN1 S FR
1:30
1 x 200 on 2:30 Free }
EN1 S FR
1:15
3 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 200 on 2:25 Free }
EN2 S FR
1:13
2 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 200 on 2:20 Free }
EN3 S FR
1:10
1 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 200 on 2:15 Free }
EN3 S FR
1:08
2,400 12:27 PM 1 x 200 on 2:50 Free
} 1x EN1 S FR
1:25
1 x 400 on 4:50 Free
}
EN2 S FR
1:13
1 x 200 on 2:50 Free
}
EN1 S FR
1:25
1 x 400 on 4:45 Free
}
EN2 S FR
1:11
1 x 200 on 2:50 Free
}
EN1 S FR
1:25
1 x 400 on 4:40 Free
}
EN2 S FR
1:10
1 x 200 on 2:50 Free
}
EN1 S FR
1:25
1 x 400 on 4:35 Free-notes }
EN3 S FR
1:09
400 12:59 PM 1 x 400 on :00 Free
REC P FR
12:59 PM Finish time. Total: 5,000 meters. Stress Value = 106
notes-last 400
t.martin
4:37
r.guijarro 4:32
s.chiba
4:22
Energy Levels
Yards
================ ==============
Warm-up/Recovery
800 16.00%
Aerobic Base
2,000 40.00%
Anaerobic Thresh 1,400 28.00%
MaxVO2
800 16.00%
Stroke Categories
Yards
================= =============
Freestyle
5,000 100.00%
Type of Work
Yards
================ ==============
Swim
4,600 92.00%
Pull
400
8.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 338 (07/24/1998)
Daily Workout [421] for Monday, July 17, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
1,000 12:00 PM 5 x 200 on :00 mixed im
REC S IM
2,000 12:01 PM 1 x 50 on :45 im notes } 4x
EN1 S IM
1:30
1 x 100 on 1:30 im notes }
EN1 S IM
1:30
1 x 150 on 2:15 im notes }
EN1 S IM
1:30
1 x 200 on 3:00 im notes }
EN1 S IM
1:30
1,800 12:32 PM 3 x 150 on 2:10 Free
} 1x EN1 S FR
1:27
1 x 150 on 1:55 Free
}
EN1 S FR
1:17
2 x 150 on 2:10 Free
}
EN1 S FR
1:27
2 x 150 on 1:50 Free
}
EN1 S FR
1:13
1 x 150 on 2:10 Free
}
EN1 S FR
1:27
3 x 150 on 1:45 Free-notes }
EN2 S FR
1:10
3,000 12:57 PM 6 x 500 on 7:30 im mixed notes
EN1 S IM
1:30
400 1:43 PM 1 x 400 on :00 Free
REC P FR
1:43 PM Finish time. Total: 8,200 meters. Stress Value = 80
notes-im set #1,3 fr
:50
br-fr
1:00
ba-br-fr 1:50
im
2:00
#2,4 fl
:50
fl-ba
1:00
fl-ba-br 1:50
im
2:00
last 3-150's
s.chiba
1:37, 1:37, 1:37
t.martin
1:35, 1:35, 1:36
r.guijarro 1:37, 1:39, 1:36
notes-im
3- 200fl,150ba,100br,50fr
2- 50fl,100ba,150br,200fr
1- 200fl,150ba,100br,50fr
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 17.07%
Aerobic Base
6,350 77.44%
Anaerobic Thresh
450
5.49%
Stroke Categories
Yards
================= =============
Freestyle
2,200 26.83%
IM
6,000 73.17%
Type of Work
Yards
================ ==============
Swim
7,800 95.12%
Pull
400
4.88%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA
Page 339 (07/24/1998)
Daily Workout [422] for Tuesday, July 18,
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY
====== ======== ===================================== ===
500 12:00 PM 1 x 500 on :00 Free
REC
1,800 12:01 PM 6 x 100 on 1:30 Free } 1x
EN1
3 x 100 on 1:20 Free }
EN1
4 x 100 on 1:25 Free }
EN1
2 x 100 on 1:15 Free }
EN1
2 x 100 on 1:20 Free }
EN1
1 x 100 on 1:10 Free }
EN2
2,400 12:27 PM 1 x 600 on 8:00 Free
} 2x EN1
1 x 200 on 2:20 Free
}
EN2
1 x 300 on 4:00 Free
}
EN1
1 x 100 on 2:00 Free-fast notes }
SP1
Sw. 4
1995
T
=
S
S
S
S
S
S
S
S
S
S
S
STK
===
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
FR
PACE
====
1:30
1:20
1:25
1:15
1:20
1:10
1:20
1:10
1:20
2:00
400
1:01 PM 1 x 400 on :00 Free
1:01 PM Finish time. Total: 5,100 meters.
REC P FR
Stress Value = 67
notes-last 100
r.guijarro 1:01.7
t.martin
1:01.9
s.chiba
1:03.1
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 17.65%
Aerobic Base
3,500 68.63%
Anaerobic Thresh
500
9.80%
Lactate Toleranc
200
3.92%
Stroke Categories
Yards
================= =============
Freestyle
5,100 100.00%
Type of Work
Yards
================ ==============
Swim
4,700 92.16%
Pull
400
7.84%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 340 (07/24/1998)
Daily Workout [423] for Tuesday, July 18, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK
====== ======== ==================================== === = ===
900 12:00 PM
3 x 300 on :00 Free sw/kick/dr mix REC S FR
3,000 12:01 PM 15 x 100 on 1:20 Free } 1x
EN1 S FR
10 x 100 on 1:15 Free }
EN1 S FR
5 x 100 on 1:10 Free }
EN2 S FR
4,400 12:41 PM
1 x 100 on 1:45 Free } 1x
EN1 S FR
1 x 100 on 1:10 Free }
EN2 S FR
1 x 100 on 1:45 Free }
EN1 S FR
1 x 200 on 2:20 Free }
EN2 S FR
1 x 100 on 1:45 Free }
EN1 S FR
1 x 300 on 3:30 Free }
EN2 S FR
1 x 100 on 1:45 Free }
EN1 S FR
1 x 400 on 4:40 Free }
EN2 S FR
1 x 100 on 1:45 Free }
EN1 S FR
1 x 500 on 5:50 Free }
EN2 S FR
1 x 100 on 1:45 Free }
EN1 S FR
1 x 600 on 7:00 Free }
EN2 S FR
1 x 100 on 1:45 Free }
EN1 S FR
1 x 700 on 8:10 Free }
EN2 S FR
1 x 100 on 1:45 Free }
EN1 S FR
1 x 800 on 9:20 Free }
EN2 S FR
200 1:38 PM
1 x 200 on :00 Free
REC S FR
1:38 PM Finish time. Total: 8,500 meters. Stress Value
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,100 12.94%
Aerobic Base
3,300 38.82%
Anaerobic Thresh 4,100 48.24%
PACE
====
1:20
1:15
1:10
1:45
1:10
1:45
1:10
1:45
1:10
1:45
1:10
1:45
1:10
1:45
1:10
1:45
1:10
1:45
1:10
= 127
Stroke Categories
Yards
================= =============
Freestyle
8,500 100.00%
Type of Work
Yards
================ ==============
Swim
8,500 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 341 (07/24/1998)
Daily Workout [424] for Wednesday, July 19, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ================================ === = === ====
600 12:00 PM 1 x 600 on :00 Free
REC S FR
1,400 12:01 PM 1 x 200 on 2:45 Free } 1x
EN1 S FR
1:23
1 x 200 on 2:40 Free }
EN1 S FR
1:20
1 x 200 on 2:35 Free }
EN1 S FR
1:18
1 x 200 on 2:30 Free }
EN1 S FR
1:15
1 x 200 on 2:25 Free }
EN2 S FR
1:13
1 x 200 on 2:20 Free }
EN2 S FR
1:10
1 x 200 on 2:15 Free }
EN2 S FR
1:08
2,400 12:20 PM 1 x 100 on 2:30 Free
} 6x EN1 K FR
2:30
1 x 100 on 1:45 Free-build }
EN1 S FR
1:45
1 x 100 on 2:30 Free
}
EN1 K FR
2:30
1 x 100 on 1:45 Free-fast }
SP1 S FR
1:45
400 1:12 PM 1 x 400 on :00 Free
REC P FR
1:12 PM Finish time. Total: 4,800 meters. Stress Value = 95
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 20.83%
Aerobic Base
2,600 54.17%
Anaerobic Thresh
600 12.50%
Lactate Toleranc
600 12.50%
Stroke Categories
Yards
================= =============
Freestyle
4,800 100.00%
Type of Work
Yards
================ ==============
Swim
3,200 66.67%
Kick
1,200 25.00%
Pull
400
8.33%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 342 (07/24/1998)
Daily Workout [425] for Wednesday, July 19, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =================================== === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
300 12:01 PM 1 x 300 on :00 breast
REC S BR
200 12:02 PM 1 x 200 on :00 back
REC S BK
100 12:03 PM 1 x 100 on :00 fly
REC S FLY
800 12:04 PM 8 x 100 on 1:35 Free 25catup25sw x2 EN1 S FR
1:35
1,000 12:18 PM 3 x 50 on :45 fly } 4x
EN1 S FLY 1:30
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1,000 12:34 PM 3 x 50 on :45 back } 4x
EN1 S BK
1:30
1 x 100 on 1:20 Free }
EN1 S FR
1:20
1,000 12:50 PM
3,000
400
3 x 50 on :50 breast } 4x
1 x 100 on 1:20 Free
}
1:07 PM 1 x 100 on 1:30 Free } 1x
1 x 200 on 2:45 Free }
1 x 200 on 2:30 Free }
1 x 300 on 4:15 Free }
1 x 300 on 4:00 Free }
1 x 300 on 3:45 Free }
1 x 400 on 5:15 Free }
1 x 400 on 5:00 Free }
1 x 400 on 4:45 Free }
1 x 400 on 4:30 Free }
1:47 PM 1 x 400 on :00 Free
1:47 PM Finish time. Total: 8,200 meters.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 17.07%
Aerobic Base
5,800 70.73%
Anaerobic Thresh
600
7.32%
MaxVO2
400
4.88%
EN1 S
EN1 S
EN1 S
EN1 S
EN2 S
EN1 S
EN1 S
EN1 S
EN1 S
EN1 S
EN2 S
EN3 S
REC P
Stress
BR
1:40
FR
1:20
FR
1:30
FR
1:23
FR
1:15
FR
1:25
FR
1:20
FR
1:15
FR
1:19
FR
1:15
FR
1:11
FR
1:08
FR
Value = 103
Stroke Categories
Yards
================= =============
Freestyle
5,800 70.73%
Backstroke
800
9.76%
Breaststroke
900 10.98%
Butterfly
700
8.54%
Type of Work
Yards
================ ==============
Swim
7,800 95.12%
Pull
400
4.88%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 343 (07/24/1998)
Daily Workout [426] for Thursday, July 20, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================ === = === ====
1,000 12:00 PM 1 x 1000 on
:00 Free
REC S FR
500 12:01 PM 1 x 500 on
:00 stroke
REC S IM
1,200 12:02 PM 3 x 100 on 1:25 Free } 1x EN1 S FR
1:25
3 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:25 Free }
EN1 S FR
1:25
2 x 100 on 1:10 Free }
EN2 S FR
1:10
1 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 100 on 1:05 Free }
EN3 S FR
1:05
2,400 12:19 PM 1 x 200 on 2:55 Free } 1x EN1 S FR
1:28
1 x 200 on 2:55 im
}
EN1 S IM
1:28
2 x 200 on 2:50 Free }
EN1 S FR
1:25
2 x 200 on 2:50 im
}
EN2 S IM
1:25
3 x 200 on 2:45 Free }
EN1 S FR
1:23
3 x 200 on 2:45 im
}
EN2 S IM
1:23
3,000 12:54 PM 1 x 500 on 6:40 Free } 1x EN1 S FR
1:20
1 x 1000 on 12:30 Free }
EN1 S FR
1:15
1 x 1500 on 17:30 Free }
EN2 S FR
1:10
200 1:32 PM 1 x 200 on
:00 Free
REC S FR
1:32 PM Finish time. Total: 8,300 meters. Stress Value = 108
Energy Levels
Yards
================ ==============
Stroke Categories
Yards
================= =============
Warm-up/Recovery
Aerobic Base
Anaerobic Thresh
MaxVO2
1,700
3,800
2,700
100
20.48%
45.78%
32.53%
1.20%
Freestyle
IM
6,600
1,700
79.52%
20.48%
Type of Work
Yards
================ ==============
Swim
8,300 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 344 (07/24/1998)
Daily Workout [427] for Friday, July 21, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ============================== === = === ====
600 12:00 PM 2 x 300 on :00 Free fr/stroke REC S FR
2,000 12:01 PM 5 x 100 on 1:25 Free } 1x
EN1 S FR
1:25
1 x 100 on 1:15 Free }
EN1 S FR
1:15
4 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 100 on 1:15 Free }
EN1 S FR
1:15
3 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 100 on 1:15 Free }
EN1 S FR
1:15
2 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:25 Free }
EN1 S FR
1:25
1 x 100 on 1:15 Free }
EN1 S FR
1:15
450 12:30 PM 1 x 200 on 3:00 Free } 1x
EN1 S FR
1:30
1 x 250 on 3:00 Free }
EN2 S FR
1:12
450 12:37 PM 1 x 200 on 2:55 Free } 1x
EN1 S FR
1:28
1 x 250 on 2:55 Free }
EN2 S FR
1:10
450 12:44 PM 1 x 200 on 2:50 Free } 1x
EN1 S FR
1:25
1 x 250 on 2:50 Free }
EN2 S FR
1:08
450 12:51 PM 1 x 200 on 2:45 Free } 1x
EN1 S FR
1:23
1 x 250 on 2:45 Free }
EN2 S FR
1:06
400 12:58 PM 1 x 400 on :00 Free
REC P FR
12:58 PM Finish time. Total: 4,800 meters. Stress Value = 53
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 20.83%
Aerobic Base
2,800 58.33%
Anaerobic Thresh 1,000 20.83%
Stroke Categories
Yards
================= =============
Freestyle
4,800 100.00%
Type of Work
Yards
================ ==============
Swim
4,400 91.67%
Pull
400
8.33%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 345 (07/24/1998)
Daily Workout [428] for Friday, July 21, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ========
800 12:00 PM
1,200 12:01 PM
4,000 12:18 PM
1,000
200
1:16 PM
1:34 PM
1:34 PM
=================================
1 x 800 on :00 Free
1 x 50 on :50 Free } 1x
1 x 150 on 1:50 Free }
2 x 50 on :50 Free }
2 x 150 on 1:50 Free }
3 x 50 on :50 Free }
3 x 150 on 1:50 Free }
1 x 100 on 1:25 Free
} 1x
1 x 300 on 3:30 Free
}
1 x 200 on 2:50 Free
}
1 x 400 on 4:40 Free
}
1 x 300 on 4:15 Free
}
1 x 500 on 5:50 Free
}
1 x 400 on 5:40 Free
}
1 x 600 on 7:00 Free
}
12 x 100 on 1:45 Free-notes }
5 x 200 on 3:15 Free #3,5fast
1 x 200 on :00 Free
Finish time. Total: 7,200 meters.
notes-12x100
1.25sprint, 75ez
2.25ez, 25sprint, 50ez
3.50ez, 25sprint, 25ez
4.75ez, 25sprint
=== = === ====
REC S FR
EN1 S FR
1:40
EN2 S FR
1:13
EN1 S FR
1:40
EN2 S FR
1:13
EN1 S FR
1:40
EN2 S FR
1:13
EN1 S FR
1:25
EN2 S FR
1:10
EN1 S FR
1:25
EN2 S FR
1:10
EN1 S FR
1:25
EN2 S FR
1:10
EN1 S FR
1:25
EN2 S FR
1:10
EN1 S FR
1:45
EN1 S FR
1:38
REC S FR
Stress Value = 98
)
) 3x
)
)
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 13.89%
Aerobic Base
3,500 48.61%
Anaerobic Thresh 2,700 37.50%
Stroke Categories
Yards
================= =============
Freestyle
7,200 100.00%
Type of Work
Yards
================ ==============
Swim
7,200 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 346 (07/24/1998)
Daily Workout [429] for Saturday, July 22, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK
====== ======== ======================================== === = ===
600 12:00 PM 1 x 600 on :00 Free
REC S FR
400 12:01 PM 1 x 400 on :00 Free/stroke
REC S FR
200 12:02 PM 1 x 200 on :00 im
REC S IM
600 12:03 PM 4 x 150 on 2:30 50fr/50stroke/50fr
EN1 S FR
600 12:14 PM 4 x 150 on 2:30 50stroke/50fr/50st.
EN1 S FR
1,800 12:25 PM 1 x 100 on 1:40 Free } 3x
EN1 S FR
1 x 200 on 2:40 Free }
EN1 S FR
1 x 300 on 3:40 Free }
EN2 S FR
3,000 12:50 PM 4 x 400 on 5:20 Free (descend 1-4) } 1x EN1 S FR
3 x 300 on 4:00 Free (descend 1-3) }
EN1 S FR
2 x 200 on 2:40 Free (descend 1-2) }
EN1 S FR
PACE
====
1:40
1:40
1:40
1:20
1:13
1:20
1:20
1:20
600
1 x 100 on 1:20 Free-fast
1:32 PM 1 x 600 on :00 Free
1:32 PM Finish time. Total: 7,800 meters.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,800 23.08%
Aerobic Base
5,000 64.10%
Anaerobic Thresh
900 11.54%
Lactate Toleranc
100
1.28%
}
SP1 S FR
1:20
REC P FR
Stress Value = 84
Stroke Categories
Yards
================= =============
Freestyle
7,600 97.44%
IM
200
2.56%
Type of Work
Yards
================ ==============
Swim
7,200 92.31%
Pull
600
7.69%
METERS
======
600
1,500
400
300
900
400
Daily Workout [430] for Saturday, July 22, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK
======== ==================================== === = ===
12:00 PM
1 x 600 on :00 Free
REC S FR
12:01 PM
5 x 100 on 1:35 Free } 1x
EN1 S FR
4 x 100 on 1:30 Free }
EN1 S FR
3 x 100 on 1:25 Free }
EN1 S FR
2 x 100 on 1:20 Free }
EN1 S FR
1 x 100 on 1:15 Free }
EN1 S FR
12:25 PM
1 x 400 on :00 Free k/sw/dr/sw 25s EN1 S FR
12:26 PM
6 x 50 on 1:15 Free-sprint
SP2 S FR
12:35 PM 18 x 50 on 1:15 Free
EN1 S FR
12:59 PM
1 x 400 on :00 Free
REC P FR
12:59 PM Finish time. Total: 4,100 meters. Stress Value
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 24.39%
Aerobic Base
2,800 68.29%
Peak Lactate
300
7.32%
Hy-Tek's WORKOUT MANAGER licensed to
Page 347 (07/24/1998)
PACE
====
1:35
1:30
1:25
1:20
1:15
2:30
2:30
= 64
Stroke Categories
Yards
================= =============
Freestyle
4,100 100.00%
Coaching Services,USA Sw. 4
Daily Workout [430] Distance Bud McAllister (con't)
Type of Work
Yards
================ ==============
Swim
3,700 90.24%
Pull
400
9.76%
METERS
======
800
2,700
SET
START
TIME
========
12:00 PM
12:01 PM
Daily Workout [431] for Monday, July 24, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
=========================================
1 x 800 on :00 Free
6 x 150 on 2:05 Free } 1x
EGY
===
REC
EN1
T
=
S
S
STK
===
FR
FR
PACE
====
1:23
800 12:38 PM
2,000 12:41 PM
200
1:13 PM
1:13 PM
2 x 150 on 1:55 Free }
4 x 150 on 2:05 Free }
2 x 150 on 1:50 Free }
2 x 150 on 2:05 Free }
2 x 150 on 1:45 Free }
1 x 800 on 1:05 Free-challenge notes
1 x 400 on 6:00 Free
} 2x
1 x 200 on 2:40 Free
}
1 x 300 on 4:30 Free
}
1 x 100 on 2:00 Free-sprint (notes) }
1 x 200 on :00 Free
Finish time. Total: 6,500 meters. Stress
EN1 S
EN1 S
EN2 S
EN1 S
EN2 S
EN3 K
EN1 S
EN1 S
EN1 S
SP2 S
REC S
Value
FR
1:17
FR
1:23
FR
1:13
FR
1:23
FR
1:10
FR
:08
FR
1:30
FR
1:20
FR
1:30
FR
2:00
FR
= 131
notes-challenge 50's kick
1:05,1:04,1:03...go until miss
notes-last 100 sprint
t.martin 1:00.6
1:00.4
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 15.38%
Aerobic Base
3,900 60.00%
Anaerobic Thresh
600
9.23%
MaxVO2
800 12.31%
Peak Lactate
200
3.08%
Stroke Categories
Yards
================= =============
Freestyle
6,500 100.00%
Type of Work
Yards
================ ==============
Swim
5,700 87.69%
Kick
800 12.31%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 348 (07/24/1998)
Daily Workout [432] for Tuesday, July 25, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
1,600 12:01 PM 3 x 100 on 1:25 Free } 4x EN1 S FR
1:25
1 x 100 on 1:15 Free }
EN1 S FR
1:15
2,000 12:24 PM 2 x 250 on 3:20 Free } 1x EN1 S FR
1:20
2 x 250 on 3:05 Free }
EN1 S FR
1:14
2 x 250 on 3:20 Free }
EN1 S FR
1:20
2 x 250 on 3:00 Free }
EN2 S FR
1:12
200 12:51 PM 1 x 200 on :00 Free
REC S FR
12:51 PM Finish time. Total: 4,200 meters. Stress Value = 45
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 14.29%
Aerobic Base
3,100 73.81%
Anaerobic Thresh
500 11.90%
Stroke Categories
Yards
================= =============
Freestyle
4,200 100.00%
Type of Work
Yards
================ ==============
Swim
4,200 100.00%
METERS
======
600
600
2,400
SET
START
TIME
========
12:00 PM
12:01 PM
12:02 PM
Daily Workout [433] for Tuesday, July 25, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T STK
====================================== === = ===
1 x 600 on :00 Free
REC S FR
1 x 600 on :00 rev.im 50k/50dr/50sw
REC S IM
1 x 100 on 1:35 Free
} 6x EN1 S FR
1 x 100 on 1:35 im
}
EN1 S IM
1 x 100 on 1:35 Free
}
EN1 S FR
1 x 100 on 1:35 2 of each stroke }
EN1 S IM
1,600 12:41 PM 2 x 200 on 3:10 im } 1x
EN1 S IM
2 x 200 on 2:50 im }
EN2 S IM
2 x 200 on 3:10 im }
EN1 S IM
2 x 200 on 2:40 im }
EN2 S IM
200 1:06 PM 1 x 200 on :00 Free
REC S FR
1:06 PM Finish time. Total: 5,400 meters. Stress Value =
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 25.93%
Aerobic Base
3,200 59.26%
Anaerobic Thresh
800 14.81%
PACE
====
1:35
1:35
1:35
1:35
1:35
1:25
1:35
1:20
53
Stroke Categories
Yards
================= =============
Freestyle
2,000 37.04%
IM
3,400 62.96%
Type of Work
Yards
================ ==============
Swim
5,400 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 349 (07/24/1998)
Daily Workout [434] for Wednesday, July 26, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =============================== === = === ====
600 12:00 PM 2 x 300 on
:00 Free fr/stroke REC S FR
1,800 12:01 PM 3 x 50 on
:50 Free } 1x
EN1 S FR
1:40
3 x 100 on 1:30 Free }
EN1 S FR
1:30
3 x 150 on 2:00 Free }
EN1 S FR
1:20
2 x 50 on
:50 Free }
EN1 S FR
1:40
2 x 100 on 1:30 Free }
EN1 S FR
1:30
2 x 150 on 1:50 Free }
EN2 S FR
1:13
1 x 50 on
:50 Free }
EN1 S FR
1:40
1 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 150 on 1:40 Free }
EN3 S FR
1:07
1,600 12:28 PM 2 x 800 on 11:20 Free notes
EN2 S FR
1:25
300 12:52 PM 1 x 300 on
:00 Free
REC P FR
12:52 PM Finish time. Total: 4,300 meters. Stress Value = 67
notes-2x800 neg.split #2 faster than #1 medium effort
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 20.93%
Aerobic Base
1,350 31.40%
Anaerobic Thresh 1,900 44.19%
MaxVO2
150
3.49%
Stroke Categories
Yards
================= =============
Freestyle
4,300 100.00%
Type of Work
Yards
================ ==============
Swim
4,000 93.02%
Pull
300
6.98%
METERS
======
1,000
900
1,200
1,200
150
200
Daily Workout [435] for Wednesday, July 26, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== =============================== === = === ====
12:00 PM 5 x 200 on :00 mixed im
REC S IM
12:01 PM 1 x 50 on :50 Free
} 6x
EN1 S FR
1:40
2 x 50 on :50 stroke }
EN1 S IM
1:40
12:17 PM 1 x 100 on 1:30 Free
} 6x EN1 S FR
1:30
1 x 100 on 1:30 stroke/im }
EN1 S IM
1:30
12:36 PM 2 x 200 on 3:00 Free
} 2x EN1 S FR
1:30
1 x 200 on 3:00 stroke/im }
EN1 S IM
1:30
12:55 PM 3 x 50 on :00 Free-pace
SP1 S FR
12:56 PM 1 x 200 on :00 Free
REC S FR
12:56 PM Finish time. Total: 4,650 meters. Stress Value = 50
notes-worked on starts
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,200 25.81%
Hy-Tek's WORKOUT MANAGER licensed to
Page 350 (07/24/1998)
Stroke Categories
Yards
================= =============
Freestyle
2,050 44.09%
Coaching Services,USA Sw. 4
Daily Workout [435] Distance Bud McAllister (con't)
Aerobic Base
3,300 70.97% IM
Lactate Toleranc
150
3.23%
2,600
55.91%
Type of Work
Yards
================ ==============
Swim
4,650 100.00%
METERS
======
900
1,200
Daily Workout [436] for Thursday, July 27, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK PACE
======== ================================== === = === ====
12:00 PM 3 x 300 on :00 Free sw/k/dr
REC S FR
12:01 PM 3 x 100 on 1:30 Free } 1x
EN1 S FR
1:30
3 x 100 on 1:20 Free }
EN1 S FR
1:20
2 x 100 on 1:30 Free }
EN1 S FR
1:30
2 x 100 on 1:15 Free }
EN1 S FR
1:15
1 x 100 on 1:30 Free }
EN1 S FR
1:30
1 x 100 on 1:10 Free }
4 x 100 on 1:50 Free } 1x
4 x 150 on 1:50 Free }
3 x 100 on 1:45 Free }
3 x 150 on 1:45 Free }
2 x 100 on 1:40 Free }
2 x 150 on 1:40 Free }
1 x 100 on 1:35 Free }
1 x 150 on 1:35 Free }
600 12:56 PM 3 x 100 on 1:40 Free no tube } 1x
2 x 100 on 1:35 Free "
}
1 x 100 on 1:30 Free "
}
1:06 PM Finish time. Total: 5,200 meters.
2,500 12:19 PM
Energy Levels
Yards
================ ==============
Warm-up/Recovery
900 17.31%
Aerobic Base
2,700 51.92%
Anaerobic Thresh 1,150 22.12%
MaxVO2
450
8.65%
EN2 S FR
1:10
EN1 S FR
1:50
EN2 S FR
1:13
EN1 S FR
1:45
EN2 S FR
1:10
EN1 S FR
1:40
EN3 S FR
1:07
EN1 S FR
1:35
EN3 S FR
1:03
EN1 P FR
1:40
EN1 P FR
1:35
EN1 P FR
1:30
Stress Value = 85
Stroke Categories
Yards
================= =============
Freestyle
5,200 100.00%
Type of Work
Yards
================ ==============
Swim
4,600 88.46%
Pull
600 11.54%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 351 (07/24/1998)
Daily Workout [437] for Friday, July 28, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
400 12:00 PM 1 x 400 on :00 Free
REC S FR
1,500 12:01 PM 4 x 150 on 2:05 Free } 1x EN1 S FR
1:23
2 x 150 on 1:50 Free }
EN2 S FR
1:13
3 x 150 on 2:00 Free }
EN1 S FR
1:20
1 x 150 on 1:45 Free }
EN2 S BK
1:10
1,600 12:22 PM 1 x 400 on 5:30 Free } 1x EN1 S FR
1:23
1 x 400 on 5:15 Free }
EN1 S FR
1:19
1 x 400 on 5:00 Free }
EN1 S FR
1:15
1 x 400 on 4:45 Free }
EN2 S FR
1:11
200 12:44 PM 1 x 200 on :00 Free
REC S FR
12:44 PM Finish time. Total: 3,700 meters. Stress Value = 43
Energy Levels
Yards
================ ==============
Warm-up/Recovery
600 16.22%
Aerobic Base
2,250 60.81%
Anaerobic Thresh
850 22.97%
Stroke Categories
Yards
================= =============
Freestyle
3,550 95.95%
Backstroke
150
4.05%
Type of Work
Yards
================ ==============
Swim
3,700 100.00%
Daily Workout [438] for Friday, July 28, 1995
METERS
======
800
2,400
SET
START
TIME
========
12:00 PM
12:01 PM
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET DESCRIPTION
EGY T STK
========================================== === = ===
1 x 800 on :00 Free
REC S FR
3 x 100 on 2:00 im kick/swim by 25's } 4x EN1 S IM
2 x 100 on 1:50 im drill/swim by 25s }
EN1 S IM
1 x 100 on 1:40 im swim
}
EN1 S IM
1,400 12:48 PM 4 x 100 on 1:40 Free-ez
} 1x
EN1 S FR
1 x 100 on 1:40 Free-pace (notes) }
SP1 S FR
3 x 100 on 1:40 Free-ez
}
EN1 S FR
1 x 100 on 1:40 Free-pace (notes) }
SP1 S FR
2 x 100 on 1:40 Free-ez
}
EN1 S FR
1 x 100 on 1:40 Free-pace (notes) }
SP1 S FR
1 x 100 on 1:40 Free-ez
}
EN1 S FR
1 x 100 on 1:40 Free-pace (notes) }
SP1 S FR
200 1:13 PM 1 x 200 on :00 Free
REC S FR
1:13 PM Finish time. Total: 4,800 meters. Stress Value = 73
notes-descend pace 100 1-4
t.martin 1.1:03.3
2.1:02.7
3.1:00.9
4. 59.2
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 352 (07/24/1998)
Daily Workout [438] Distance Bud McAllister (con't)
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,000 20.83%
Aerobic Base
3,400 70.83%
Lactate Toleranc
400
8.33%
Stroke Categories
Yards
================= =============
Freestyle
2,400 50.00%
IM
2,400 50.00%
Type of Work
Yards
================ ==============
Swim
4,800 100.00%
METERS
======
400
300
200
100
2,000
Daily Workout [439] for Saturday, July 29, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
TIME SET DESCRIPTION
EGY T STK
======== ==================================== === = ===
12:00 PM 1 x 400 on :00 Free 4th len. stroke REC S FR
12:01 PM 1 x 300 on :00 Free 3rd len. stroke REC S FR
12:02 PM 1 x 200 on :00 Free 2nd len. stroke REC S FR
12:03 PM 1 x 100 on :00 all stroke
REC S IM
12:04 PM 4 x 50 on :50 Free } 1x
EN1 S FR
4 x 100 on 1:35 Free }
EN1 S FR
PACE
====
1:40
1:35
PACE
====
2:00
1:50
1:40
1:40
1:40
1:40
1:40
1:40
1:40
1:40
1:40
4 x 150 on 2:15 Free }
4 x 200 on 2:50 Free }
150 12:36 PM 3 x 50 on :00 Free-pace
400 12:37 PM 1 x 400 on :00 Free
12:37 PM Finish time. Total: 3,550 meters.
Energy Levels
Yards
================ ==============
Warm-up/Recovery 1,400 39.44%
Aerobic Base
2,000 56.34%
Lactate Toleranc
150
4.23%
EN1 S FR
1:30
EN1 S FR
1:25
SP1 S FR
REC P FR
Stress Value = 35
Stroke Categories
Yards
================= =============
Freestyle
3,450 97.18%
IM
100
2.82%
Type of Work
Yards
================ ==============
Swim
3,150 88.73%
Pull
400 11.27%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 353 (07/24/1998)
Daily Workout [440] for Saturday, July 29, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== ========================== === = === ====
500 12:00 PM 1 x 500 on :00 Free
REC S FR
1,500 12:01 PM 5 x 100 on 1:35 Free } 1x EN1 S FR
1:35
4 x 100 on 1:30 Free }
EN1 S FR
1:30
3 x 100 on 1:25 Free }
EN1 S FR
1:25
2 x 100 on 1:20 Free }
EN1 S FR
1:20
1 x 100 on 1:15 Free }
EN1 S FR
1:15
1,200 12:25 PM 1 x 600 on 9:00 Free } 1x EN1 P FR
1:30
1 x 400 on 5:40 Free }
EN1 P FR
1:25
1 x 200 on 2:40 Free }
EN1 P FR
1:20
150 12:44 PM 3 x 50 on :00 Free-pace SP1 S FR
200 12:45 PM 1 x 200 on :00 Free
REC S FR
12:45 PM Finish time. Total: 3,550 meters. Stress Value = 43
Energy Levels
Yards
================ ==============
Warm-up/Recovery
700 19.72%
Aerobic Base
2,700 76.06%
Lactate Toleranc
150
4.23%
Stroke Categories
Yards
================= =============
Freestyle
3,550 100.00%
Type of Work
Yards
================ ==============
Swim
2,350 66.20%
Pull
1,200 33.80%
Daily Workout [441] for Sunday, July 30, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET
START
METERS
TIME SET DESCRIPTION
EGY
====== ======== ===================================== ===
2,500 12:00 PM 1 x 2500 on :00 general warmup notes EN1
12:00 PM Finish time. Total: 2,500 meters. Stress
T STK PACE
= === ====
S FR
Value = 28
notes-the following yardages were done at the senior
national championships.
Energy Levels
Yards
================ ==============
Aerobic Base
2,500 100.00%
Stroke Categories
Yards
================= =============
Freestyle
2,500 100.00%
Type of Work
Yards
================ ==============
Swim
2,500 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 354 (07/24/1998)
Daily Workout [442] for Monday, July 31, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =========================== === = === ====
4,000 12:00 PM 1 x 4000 on :00 Free-notes EN1 S FR
12:00 PM Finish time. Total: 4,000 meters. Stress Value = 44
notes-monday-friday
total-of four thousand a day at the meet. This included
warmup-pace
events
warm down
***performance times at senior national****
Tim Martin 800
8:16.73
1500 15:53.00
200
1:55.6 (800 f.r.)
Blaine Morgan 200 back
400 im
200 free
Tim Haney
400
200
400
200
im
im
free
free
2:06.46
4:32.67
1:55.2 (lead off 800 f.r.)
4:35.40
2:10.0
4:01.44
1:56.7 (800 f.r.)
Nathan Reese 400 im 4:41.02
Rafael Guijarro 200 free 1:56.67
200 free 1:56.0 (800 f.r.)
Suzu Chiba- will be swimming in the Pan Pacific Games
Energy Levels
Yards
================ ==============
Aerobic Base
4,000 100.00%
Type of Work
Yards
================ ==============
Swim
4,000 100.00%
Stroke Categories
Yards
================= =============
Freestyle
4,000 100.00%
Daily Workout [443] for Tuesday, August 1, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =========================== === = === ====
4,000 12:00 PM 1 x 4000 on :00 Free-notes EN1 S FR
12:00 PM Finish time. Total: 4,000 meters. Stress Value = 44
Energy Levels
Yards
================ ==============
Aerobic Base
4,000 100.00%
Stroke Categories
Yards
================= =============
Freestyle
4,000 100.00%
Hy-Tek's WORKOUT MANAGER licensed to Coaching Services,USA Sw. 4
Page 355 (07/24/1998)
Daily Workout [443] Distance Bud McAllister (con't)
Type of Work
Yards
================ ==============
Swim
4,000 100.00%
Daily Workout [444] for Thursday, August 3, 1995
Distance Bud McAllister Group [1,7]
SET
1 minute rest between sets
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =========================== === = === ====
4,000 12:00 PM 1 x 4000 on :00 Free notes EN1 S FR
12:00 PM Finish time. Total: 4,000 meters. Stress Value = 44
Energy Levels
Yards
================ ==============
Aerobic Base
4,000 100.00%
Stroke Categories
Yards
================= =============
Freestyle
4,000 100.00%
Type of Work
Yards
================ ==============
Swim
4,000 100.00%
Daily Workout [445] for Friday, August 4, 1995
Distance Bud McAllister Group [1,7]
1 minute rest between sets
SET
START
METERS
TIME SET DESCRIPTION
EGY T STK PACE
====== ======== =========================== === = === ====
4,000 12:00 PM 1 x 4000 on :00 Free notes EN1 S FR
12:00 PM Finish time. Total: 4,000 meters. Stress Value = 44
Energy Levels
Yards
================ ==============
Aerobic Base
4,000 100.00%
Type of Work
Yards
================ ==============
Swim
4,000 100.00%
Stroke Categories
Yards
================= =============
Freestyle
4,000 100.00%