2005-06 Carthage College Men's Swimming
Workout Training Log
Distance | Middle-Distance/IM | Sprint


Two training groups: Minneapolis Project - Targeted for rest @Minnesota Invitational
                     MIT - (Most improved team) Targeted for rest @CCIW Championships
  
Swimmers regularly switched between groups depending on the day/stroke.

Every warm-up was standard and based on turns:
 1 x 400 1st  6 turns were with arms at side, kicking into the wall
         next 5 turns were freestyle in, backstroke out of the turn
         last 4 turns were accelerating in/out of the walls
 4 x 100 Drill & Swim, Swimmer Chooses Stroke
 4 x  50 Open Turn with the butt close to the wall and a fast breakout

Morning workouts through November were swum in a 40-yard pool.  Afternoon workouts
were swum in a 25-yard pool.  Training Trip (December 26-January 3) was swum in 50-meter
and 25-meter pools.

DISTANCE

                    Workout #19 - Monday, 26 September  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                        1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build           1-B    D S
           {4 x 50 on :45 Open Turn - Fast Breakout                 1-B    S C
   1,000    1 x 1000 on 20:00 Reverse IM Pull 400-300-200-10        1-B    P
   1,200 3x{4 x 100 on 1:20 Pick Interval - HR 140-160              1-A    S
     100    1 x 100 on 2:00 Kick                                    1-B    K C
             Move Mpls Group into 1-2
   2,000    8 x 250 on 3:30                                         1-B    D
             Odds: Stroke 50 Drill-50 Swim-50 Drill-100 Swim
             Evens: Free 25 uw rec-50Swim-50-1-Arm-125 Build
             50 Single Arm - 125 Build
     120    8 x 15 on 1:00 Odds Kick !; Evens Swim !                5-B    K C
             "Do not let what you cannot do interfere with what you
             can do."  John Wooden, 10 NCAA Titles
         5:50 PM 5,420  Yards - Stress Value = 79

                   Workout #24 - Tuesday, 27 September  2005
                                Distance - M I T
         6:00 AM  Start
   Yards Set Description                                          EGY WORK STK
  ====== ======================================================== === ==== ===
     400 1 x 400 on 12:00 6-5-4                                   1-B    S  FR
          8x300 100 K - 100 Stroke - 100 Free
          Fins & Paddles - Build Stroke, Desc SC on Free
          Breaststrokers will go 4x300 Kick-2up2dn-Brst w/Dolphin
         6:54 AM 2,800  Yards - Stress Value = 36

                   Workout #27 - Tuesday, 27 September  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             Casey & David will swim this in AM
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,500    3 x 500 on 8:30 100 Streamline Kick - 10&10 - 1-B    K CHO
             Right - Left - Partial Catch-Up
   1,500 3x{3 x 100 on 1:45 Swim w/6 beat Kick            1-B    S  FR
           {4 x 50 on :45 Desc Time & SC 1-4              1-B    S  FR
     600    30 x 20 on :45 u/w streamline kick            1-B    K CHO
         5:33 PM 4,600  Yards - Stress Value = 46

                  Workout #31 - Wednesday, 28 September  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
     600    1 x 600 on 6:00 Back w/Paddles 50 Russ-100 Sw            1-B    S
     450    1 x 450 on 6:00 Swim every 4th 25 Fly                    1-B    S
     300    1 x 300 on 5:00 3 Brst-1 Fly Flip Turns                  1-B    S
     500    5 x 100 on 1:40 Kick w/fins                              1-B    K
     400    4 x 100 on 1:35 Kick w/fins                              1-B    K
     300    3 x 100 on 1:30 Kick w/fins                              1-B    K
     200    2 x 100 on 1:20 Kick w/fins                              1-B    K
     100    1 x 100 on 1:15 Kick                                     1-B    K
   1,600    8 x 200 on 2:45                                          1-A    S
             50 Drill - 25 Fly/Back/Breast - 75 Build HR 150+
             If you don't take the time to do it right, you probably
             won't have the time to do it over
         5:30 PM 5,450  Yards - Stress Value = 70

                   Workout #36 - Thursday, 29 September  2005
                                Distance - M I T
         6:00 AM  Start
   Yards Set Description                               EGY WORK STK
  ====== ============================================= === ==== ===
   1,800 6 x 300 on :30 100 Free/ 100 Drill/ 100 IM    1-B    S  IM
     600 12 x 50 on :40 IM Order 50/ 50/ 55/ 45        1-B    S  IM
   2,400 3 x 800 on 10:30 #1 Pull, #2 Paddles, #3 Swim 1-B    P  FR
          or 4x600 One Each Fins & Pads
         6:44 AM 4,800  Yards - Stress Value = 48

                   Workout #39 - Thursday, 29 September  2005
                                Distance - M I T
         4:00 PM  Start
   Yards     Set Description                                          EGY WORK
  ======     ======================================================== === ====
   1,000  1x{ Standard Warm-Up--------------
            {1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
            {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
            {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
   1,600  1x{1 x 400 on 6:00 w/Pads-200 Strmline-200 10&10            1-B    K
            {1 x 400 on 6:00 w/Pads-100Strmline-100R-50Sw             1-B    D
            { 100 Left - 50 Swim
            {1 x 400 on 6:00 Right-Left-Catchup-Russian               1-B    S
            {1 x 400 on 6:00 6-Beat, Swim, Catchup, Swim              1-B    S
              Backstrokers
              1x400 w/Pads-200 Streamline-200 10&10
              1x400 w/Pads-100Strmline-100R-50Sw-.100L-50 Sw
              1x400 Right-Left-Catchup-Russian
              1x400  50 Right - 50 Left - 3-3-3 - Russian - Swim
              Breaststrokers
              1x400 100 Piston, 100 Dolphin, 100 Stm K, 100 Hands Bac
              1x400 100K Hands Back; 100 StrmK; 100 4-1, 3-1, 2-1
              100 25 uw recovery, 25 free
              1x300 50 Piston K 50K Hands Back, 100 4-1- 3-1 2-1;
              100 2up 2 under
              1x400 3P-1K, 2P-1K, 1P-1K, 25 u/w brst-25 free
              Butterfly
              1x400 200 Fly K on back; 200 Fly K on stomach
              1x300 FlyK on Stomach, uw recover, 3K-1P,
              1x400 100 uw recover, 100 R, 100 L, 100 3K-1p
              1 x 400 50 R, 50 L, 100 3K-1Pull, 100 3-3-3, 100 Swim
              10 x 200 100K-100Sw @3 HR 150-167
         5:12 PM 4,600  Yards - Stress Value = 46

                    Workout #54 - Friday, 30 September  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,600    16 x 100 on 1:20 Cruise Intervals             1-A    S  FR
   1,800    12 x 150 on 2:00 Cruise Intervals             1-A    S  FR
     900    12 x 75 on 1:00 Cruise Intervals              1-A    S  FR
         5:17 PM 5,300  Yards - Stress Value = 96

                    Workout #58 - Friday, 30 September  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,600    16 x 100 on 1:20 Cruise Intervals             1-A    S  FR
   1,800    12 x 150 on 2:00 Cruise Intervals             1-A    S  FR
     900    12 x 75 on 1:00 Cruise Intervals              1-A    S  FR
         5:17 PM 5,300  Yards - Stress Value = 96

                    Workout #62 - Saturday, 01 October  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                    EGY WORK STK
  ======    ================================================== === ==== ===
             Carthage Dryland Circuit 6x4 man teams 4 min 1:17
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                   1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build      1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout            1-B    S CHO
     400    1 x 400 on 6:00 Extra 400 to re-do 1st 400         1-B    S  FR
     500    1 x 500 on 7:00 Loco Kick-Swim fins & pads         1-B    K  FR
   1,000    10 x 100 on 1:50 Kick-3rd person interval          1-B    K  FR
         4:51 PM 2,900  Yards - Stress Value = 29
 
                    Workout #67 - Monday, 03 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                          EGY WORK STK
  ======    ======================================== === ==== ===
             Pool Set-up for 40 Yards
             Standard Warm-Up LC - - - - - - - - -
     960 1x{1 x 400 on 6:00 Turn Cycle               1-B    S  FR
           { 4-3-2 Turn Cycle
           {5 x 80 on 1:20 Stroke Drill-Build Cycle  1-B    D STK
           { 1-3 40 Drill-40 Swim / 4-5 Swi
           {4 x 40 on :45 Variable Sprint            1-B    S CHO
     240    6 x 40 on :40 1-3 Free; 4-6 Stroke       1-B    S CHO
             Desc SC and Time
   3,840 3x{1 x 640 on 8:00 Pull 40 Russian-120 Free 1-B    P  FR
           {4 x 160 on 2:00 or 2:10 - HR 150-165     1-A    S  FR
         7:10 AM 5,040  Yards - Stress Value = 69
 
                    Workout #70 - Monday, 03 October  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
             Lanes 1-2: Andy, Erik, Charlie, Joe, Brian, Tim
   1,000 1x{1 x 400 on 6:00 6-5-4 Turn Cycle                       1-B    S  F
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build          1-B    D ST
           {4 x 50 on :45 Open Turn - Fast Breakout                1-B    S CH
     400    1 x 400 on 5:00 Pull - Every 4th Back or Russi         1-B    P  F
     300    1 x 300 on 4:00 Pull - Every 4th Breast                1-B    P  F
     200    1 x 200 on 3:00 Pull - Every 4th Fly                   1-B    P  F
             Next set join MD in progress
   2,700 3x{1 x 300 on 3:45 Swim Descend                           1-B    S  F
           {4 x 150 on 2:00 IM Switch HR 155-168                   1-A    S  I
             "Everything is simpler than you think and at the same
             time more complex than you imagine." von Goethe
         5:11 PM 4,600  Yards - Stress Value = 64

                    Workout #75 - Tuesday, 04 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
     960 1x{1 x 400 on 6:00 Turn Cycle                     1-B    S  FR
           { 4-3-2 Turn Cycle
           {5 x 80 on 1:20 Stroke Drill-Build Cycle        1-B    D STK
           { 1-3 40 Drill-40 Swim / 4-5 Swi
           {4 x 40 on :45 Variable Sprint                  1-B    S CHO
     800 4x{3 x 40 on :35 1-Arm                            1-B    D  FR
           {1 x 80 on 1:00 Swim DPS                        1-B    S  FR
   3,000 1x{6 x 200 on 2:40 40K-200 DPS                    1-B    S  FR
           {5 x 200 on 2:30 Faster - HR 155-170 2:09-2:22  1-A    S  FR
           {4 x 200 on 2:30 Fastest - HR 170-175 2:07-2:20   2    S  FR
     800    1 x 800 on 12:00 Every 4th 40 fast Fins & Pads 1-A    S FIN
         7:24 AM 5,560  Yards - Stress Value = 90

                    Workout #79 - Tuesday, 04 October  2005
                                Distance - M I T
         4:30 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
     800 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {1 on 1:00 Skip the 50's
            1 on 40:00 Turn Work w/Steve Crocker
   1,500    12 x 125 on 1:45 Think Turns, Desc in sets of 4          1-A    S
             HR 155-170
     500    4 x 125 on 1:45 Zone II - HR 170+                          2    S
             Did not get to 1x600 50K-100Sw Fins & Pads Stk/Fr
             "I'm seeing a lot of progress there from whatever it is
             I just told you."  -Steve Crocker
         5:56 PM 2,800  Yards - Stress Value = 53

                   Workout #84 - Wednesday, 05 October  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    1 x 600 on :40 Fins u/w rec progression       1-B    D FIN
   2,700 3x{2 x 200 on 2:30 or 2:40 - HR 145-160          1-A    S  FR
           {5 x 100 on 1:30 Free or Stk-Fr 75-25            2    S  FR
             Fastest you can hold, holding HR 170
   1,600    4 x 400 on 6:00 Pull/Kick Combo               1-B    P CHO
             You get good at what you practice.
         5:25 PM 5,900  Yards - Stress Value = 101

                    Workout #89 - Thursday, 06 October  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   1,500    3 x 500 on 6:50 1-Loco K-S; 2-Stk-Fr; 3 DescFr 1-B    P  FR
   1,400 1x{3 x 50 on :50 Drill                            1-B    S STK
           {1 x 75 on 1:05 Fr/ 1:10 Bk/Fl/ 1:15 Br -Build  1-A    S STK
           {5 x 75 on :55 Fr/ 1:05 Bk/Fl/ 1:10 Br          1-A    S STK
           {1 x 200 on 4:00 Breast Pull                    1-B    P  BR
           {4 x 50 on :45 Drill                            1-B    D STK
           {1 x 50 on :50 / :55/ 1:00                      1-A    S STK
           {7 x 50 on :45 / :50/ :55                       1-A    S STK
           { Pull Distance Out
   2,100 3x{1 x 300 on 4:00 Every 4th Stroke (IMO)         1-B    S  FR
           {4 x 100 on 1:20 / 1:15/ 1:10 (Desc by rounds)  1-A    S  FR
         5:33 PM 6,000  Yards - Stress Value = 82

                    Workout #94 - Thursday, 06 October  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                        EGY WORK STK
  ======    ====================================== === ==== ===
     800    1 x 800 on 10:00 Change at 200's       1-B    S CHO
   1,200    16 x 75 on 1:05 Turns on TIVO          1-B    S  FR
   2,000 4x{1 x 300 on 3:45 Pull                   1-B    P  FR
           {1 x 200 on 2:45 IM-Free x25's          1-A    S  IM
   1,200    1 x 1200 on 14:00 1/3 Stroke 1/3 Drill 1-B    S CHO
         5:14 PM 5,200  Yards - Stress Value = 60
 
                    Workout #95 - Friday, 07 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards Set Description                              EGY WORK STK
  ====== ============================================ === ==== ===
     400 1 x 400 on 6:00 4-3-2                        1-B    S  FR
     960 24 x 40 on :40 Every 6th Swim                1-B    D  FR
          1-5 u/w Recovery
          7-11 Right Arm Only
          13-17 Left Arm Only
          19-23 Russian
     800 1 x 800 on 14:00 Backstroke - Every 4th Free 1-B    P  BK
   2,000 5 x 400 on 1:00 Desc 1-3; Hold 4-5 HR <150   1-B    S  FR
          Stroke Count + Turns
         6:47 AM 4,160  Yards - Stress Value = 42
 
                    Workout #98 - Friday, 07 October  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                       1-B    S  F
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build          1-B    D ST
           {4 x 50 on :45 Open Turn - Fast Breakout                1-B    S CH
     400    1 x 400 on 6:00 RIMO-50K-25Dr-25Sw                     1-B    S  I
     300    1 x 300 on 5:00 6 Sculls-3 Strokes                     1-B    D  F
     600    6 x 100 on 1:25 I-A                                    1-A    S  F
     400    16 x 25 on :20 free                                    1-A    S  F
   1,600    8 x 200 on 2:35 / 2:45 Zone II - HR 170                  2    S  F
             Pelka <2:08, Schrank <2:12, Steenrod <2:18,
             Catellier <221, Staniger <223, Allen <226, Dodson 228
     400    8 x 50 on :55 Kick                                     1-B    K CH
         5:23 PM 4,700  Yards - Stress Value = 89

                   Workout #103 - Saturday, 08 October  2005
                                Distance - M I T
         9:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     800    8 x 100 on 1:30 4 K-R-L-S/4 Desc 1:20/15/10/05 1-B    S  FR
   3,900 1x{1 x 800 on 10:00 Negative Split & Descend      1-A    S  FR
           {1 x 200 on 3:00 Back or Fly/Free NS & Desc     1-B    S STK
           {1 x 400 on 5:00 Kick w/find                    1-B    K  FR
           {1 x 600 on 7:30 Negative Split & Descend       1-A    S  FR
           {1 x 400 on 6:30 Same as 200 above              1-B    S STK
           {1 x 300 on 6:00 Kick w/fins                    1-B    K  FR
           {1 x 400 on 5:00 Negative SPlit & Descend       1-A    S  FR
           {1 x 600 on 9:00 Same as 400 above              1-A    S STK
           {1 x 200 on 3:00 Kick w/fins                    1-B    K  FR
   1,200 2x{4 x 50 on :45 Drill                            1-B    D CHO
           {2 x 200 on 2:20                                1-A    S  FR
         10:45 AM 6,900  Yards - Stress Value = 101

                   Workout #108 - Saturday, 08 October  2005
                                Distance - M I T
         9:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   1,200    2 x 600 on 9:00 100 Fr/50 Stk; Bk/Br/Fr        1-A    P  IM
     800    8 x 100 on 1:30 4 K-R-L-S/4 Desc 1:20/15/10/05 1-B    S  FR
   3,900 1x{1 x 800 on 10:00 Negative Split & Descend      1-A    S  FR
           {1 x 200 on 3:00 Back or Fly/Free NS & Desc     1-B    S STK
           {1 x 400 on 5:00 Kick w/find                    1-B    K  FR
           {1 x 600 on 7:30 Negative Split & Descend       1-A    S  FR
           {1 x 400 on 6:30 Same as 200 above              1-B    S STK
           {1 x 300 on 6:00 Kick w/fins                    1-B    K  FR
           {1 x 400 on 5:00 Negative Split & Descend       1-A    S  FR
           {1 x 600 on 9:00 Same as 400 above              1-A    S STK
           {1 x 200 on 3:00 Kick w/fins                    1-B    K  FR
         10:47 AM 6,900  Yards - Stress Value = 105

                    Workout #109 - Monday, 10 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                    EGY WORK STK
  ======    ================================================== === ==== ===
     800 1x{1 x 400 on 6:00 4-3-2 Turn Cycle                   1-B    S  FR
           {5 x 80 on 1:20 Stroke Drill-Build Cycle            1-B    D STK
           { 1-3 40 Drill-40 Swim / 4-5 Swi
   4,320    9 x 480 on 5:30 1-3 40 Drill-80 Swim               1-A    S  FR
             4-6 120 Free-40 Stroke IMO
             7-9 Swim w/Paddles & Fins (Strokers 120Stk-40 Fr)
         7:04 AM 5,120  Yards - Stress Value = 94

                    Workout #113 - Monday, 10 October  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     500    1 x 500 on 7:00 Loco K-S w/fins               1-B    P CHO
   2,600 4x{3 x 50 on :45 Stroke Drill                    1-A    D STK
           {5 x 100 on 1:20 Zone II - HR 170                2    S STK
     300    1 x 300 on 5:00 Backstroke                    1-B    S  BK
     400    8 x 50 on :50 / :45/ :40/ :35                 1-A    S CHO
   1,800    9 x 200 on 2:30 Zone II Odds IM-Evens Stk       2    S  IM
         5:44 PM 6,600  Yards - Stress Value = 152

                    Workout #118 - Tuesday, 11 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards Set Description                                 EGY WORK STK
  ====== =============================================== === ==== ===
     800 1 x 800 on 12:00 40 1-Arm; 160 Desc SC That Arm 1-B    S  FR
     640 16 x 40 on :50 IM Order Dr-Swim                 1-B    S  IM
   1,200 1 x 1200 on 15:00 40 Drill-160 Swim             1-B    S  FR
     560 1 x 560 on 9:00 Kick w/fins - every 4th back    1-B    K  FR
   1,200 1 x 1200 on 15:00 Negative Split Faster         1-A    S  FR
     400 1 x 400 on 6:00 160 Breast-40 Back Pull         1-B    P  BR
   1,200 1 x 1200 on 15:00 Negative Split Fastest        1-A    S  FR
         7:38 AM 6,000  Yards - Stress Value = 84

                    Workout #123 - Tuesday, 11 October  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {8 x 25 on :25 Running Start/ 3pl catapult     1-B    S CHO
   4,400 2x{1 x 400 on 6:00 Negative Split Every 4th Stk  1-B    P  FR
           {2 x 300 on 4:00 25 Dr-50 Swim                 1-B    S CHO
           {3 x 200 on 2:30 Desc 1-3                      1-A    S  FR
           {6 x 100 on 1:30 K-Sw                          1-B    K CHO
         5:19 PM 5,400  Yards - Stress Value = 66

                   Workout #128 - Wednesday, 12 October  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                      EGY WORK STK
  ======    ==================================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                     1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build        1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout              1-B    S CHO
   1,600    4 x 400 on 5:15 Paddles                              1-B    P  FR
             50 Russian- 50 Swim - 50 1-Arm, 200 Free, 50 Stroke
   1,200    4 x 300 on 4:00 100 Kick - 100 Free - 100 Stk        1-A    S  FR
   1,000    1 x 1000 on 13:00 Fins & Paddles Desc SC x100's      1-B    P  FR
   1,000    10 x 100 on 1:20 /1:25 Fastest youcan hold @155      1-A    S  FR
     300    1 x 300 on 5:00 6 Scull - 3 Strokes                  1-B    D  FR
   1,000    1 x 1000 on 15:00 25 scull/kick - 25 Swim            1-B    S  FR
         6:07 PM 7,100  Yards - Stress Value = 93

                   Workout #133 - Thursday, 13 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,200    6 x 200 on 2:30 fins & pads Kick-Swim         1-B    K FIN
   1,800    4 x 450 on 5:30 Desc 1-4                      1-A    S  FR
   1,400    4 x 350 on 4:30 Same                          1-A    S  FR
   1,000    4 x 250 on 3:30 Same                          1-A    S  FR
         7:33 AM 6,400  Yards - Stress Value = 106

                   Workout #137 - Thursday, 13 October  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     700    1 x 700 on 9:00 Pull Desc O#SC E#Time         1-A    P  FR
             Breaststroke
   2,850 3x{3 x 100 on 1:45 Drill: 3K-1P/ 2P-1K / 2up2dn  1-B    D  BR
           {2 x 75 on 1:05 25 Dr - 50 Stroke              1-A    S  BR
           {8 x 50 on :50 Descend 1-6 in 2's; 7-8 Free    1-A    S  BR
           { Zach - Odds Fast (III), Evens Easy (1A)
           {1 x 100 on 2:00 Easy                          1-B    S  FR
     400    1 x 400 on 6:00 Breast Pull (Last 25 Free)    1-B    P  BR
             .
             Backstroke
             3 Rounds: 300 #1 50R-100 Sw/ #2 50R-100 Sw
             #3 1-Arm Russian-100 Swim
             6x50 Desc x2's
             2x200 @3 Neg Split (Chap 2x150 3B
             - 1x500 Fr-Bk-Fr-Br-Fr After third Round
             .
             Butterfly
             Three Rounds:3x100 25K-50 Drill-25 Fly
             #1 4-Kick Fly; #2 uw recovery; #3 1-2-1-2
             8x50 2 Drill 2x{3 Desc-1 DPS Free
             2 x 100 @130 w/Fins
             400 Pull After Third Round
             .
             Freestyle
             2 Rounds 4x100 u/w recovery
             1 x 600 75 Free-25 IMO Neg Split
             10x50 1-4 Desc SC; 5-8 2@45/ 40/ 35
         5:41 PM 4,950  Yards - Stress Value = 73

                    Workout #138 - Friday, 14 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards Set Description                        EGY WORK STK
  ====== ====================================== === ==== ===
     800 1 x 800 on 9:00 Change Every 200       1-B    S  FR
     480 1 x 480 on 5:00 Pull Drill Stuff       1-A    P CHO
   1,200 6 x 200 on 3:00 40K-120 Swim-40 Stroke 1-A    S  FR
     640 16 x 40 on :45 1-Arm Stuff             1-B    D  FR
         6:50 AM 3,120  Yards - Stress Value = 48

                    Workout #143 - Friday, 14 October  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build   1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout         1-B    S CHO
     300    1 x 300 on 5:00 6 Scull - 3 Swim                1-B    D CHO
   1,000    5 x 200 on 2:30 / 2:20/ 2:10                    1-A    S CHO
   1,650    1 x 1650 on 18:00 T-18                            2    S  FR
     800    1 x 800 on 10:00 Pull- 500 Loco Stk/Fr-300 Desc 1-B    P  FR
         5:10 PM 4,750  Yards - Stress Value = 91

                   Workout #151 - Saturday, 15 October  2005
                                Distance - M I T
         8:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             Andy-Bryan-Steve
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     900 4x{1 x 75 on 1:00 Stroke IMO 50Dr-25 Sw          1-B    D  IM
           {3 x 50 on :40 Desc 1-3; 4-6                   1-A    S  FR
   6,550 1x{4 x 300 on 4:00 Buoy & Paddles                1-B    S  FR
           {3 x 100 on 1:30 Stroke 25 Dr - 75 Swim        1-A    S STK
           {4 x 400 on 5:00 Paddles Only Desc 1-4         1-A    P  FR
           {3 x 150 on 2:20 25 Dr-25 Stk-50 Stk#2         1-A    S  IM
           {4 x 500 on 6:00 Desc 1-4 Swim                 1-A    S  FR
           {3 x 200 on 2:45 IM #1K-Sw/ #2Dr-Sw/ #3 Swim   1-B    S  IM
           {4 x 100 on 1:30 Swim w/Fins                   1-A    S  FR
         9:58 AM 8,450  Yards - Stress Value = 138

                    Workout #156 - Monday, 17 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,200    1 x 1200 on 18:00 200 Sw - 200 40K-120Dr-40Stk 1-B    S  FR
   5,280 3x{1 x 800 on 10:00 IM - 80 Dr-80 Stk-40 Fr       1-B    S  IM
           {4 x 240 on 3:00 /3:10 HR ~150                  1-A    S  FR
     960    2 x 480 on 5:30 Loco 1-3 #1K-Sw #2 EZ-Strong   1-B    P  FR
         7:39 AM 7,440  Yards - Stress Value = 104

                    Workout #164 - Monday, 17 October  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   2,100 3x{1 x 300 on 5:00 IM 25Dr-50 Sw                 1-B    S  IM
           {1 x 400 on 5:30 Free #1-2 Pull; #3-4 Swim     1-A    S  FR
   1,200    6 x 200 on 2:45 Odds Fr/ Evens IM               2    S  IM
     800    8 x 100 on 1:30 75K-25 Sw w/fins IMO          1-A    K FIN
   1,000    10 x 100 on 1:25 Zone II Odds Fr/ Evens Stk     2    S  FR
     600    3 x 200 on 2:25 Pull Desc 1-3                 1-A    P  FR
         6:05 PM 6,700  Yards - Stress Value = 137

                    Workout #166 - Tuesday, 18 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards Set Description                               EGY WORK STK
  ====== ============================================= === ==== ===
     800 1 x 800 on 12:00 Change Every 200             1-B    S CHO
   1,600 20 x 80 on 1:00 Kick - Drill - Swim           1-B    S CHO
   1,600 1 x 1600 on 22:00 40 Dr-80 Swim Mix Strokes   1-B    S CHO
   3,200 2 x 1600 on 20:00 #1 N/S Pull 1st 800 #2 Fins 1-A    S CHO
         7:40 AM 7,200  Yards - Stress Value = 104

                    Workout #175 - Tuesday, 18 October  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000    2 x 500 on 7:00 Loco Stk-Fr / EZ-Fast         1-A    S CHO
   3,000 3x{4 x 100 on 1:30 Descend 1-4                   1-A    S CHO
           {6 x 100 on 1:40 Zone III-B                    3-B    S CHO
     900    6 x 150 on 5:00 (actually 3x100 and 3x200     3-A    S CHO
         6:09 PM 5,900  Yards - Stress Value = 180

                   Workout #176 - Wednesday, 19 October  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000    8 x 125 on 1:45 O# 50K-75 Sw/ E# 50Dr-75Sw    1-B    S  FR
   2,000    4 x 500 on 6:30 #1 Loco u/w Rec-Swim          1-B    P  FR
             #2 Back #3-4 Neg Split Every 4th 1 Breath
   1,600    16 x 100 on 1:20 1-10 Free - 11-16 IM         1-A    S  FR
     400    1 x 400 on 6:00 25 Breast / 25 Reverse Free   1-B    P  BR
         5:47 PM 6,000  Yards - Stress Value = 76

                   Workout #184 - Thursday, 20 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards Set Description                            EGY WORK STK
  ====== ========================================== === ==== ===
     800 1 x 800 on 12:00 u/w Turns                 1-B    S CHO
   1,600 8 x 200 on 2:40 40K-80Drill-80Swim         1-A    S CHO
   1,600 4 x 400 on 5:30 Pull 200 Desc SC 200 Build 1-B    P  FR
     800 1 x 800 on 12:00 Fins & Paddles            1-B    S  FR
   1,200 12 x 100 on 1:20 75 Free-25 Stk            1-A    S  FR
         7:32 AM 6,000  Yards - Stress Value = 88

                   Workout #187 - Thursday, 20 October  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,600    8 x 200 on 2:30 Hold I-A Pace - Get HR        1-A    S  FR
   1,200    8 x 150 on 2:15 IM w/fins                     1-A    S  IM
   2,000    10 x 200 on 2:30 HR 165-170                     2    S  FR
     800    8 x 100 on 1:30 50 u/w Recovery Fly - 50 Fly  1-B    S CHO
         5:54 PM 6,600  Yards - Stress Value = 134

                    Workout #192 - Friday, 21 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards Set Description                                EGY WORK STK
  ====== ============================================== === ==== ===
   1,920 8 x 240 on 3:30 1-4 40 1-Arm 80 Swim           1-B    D  FR
          5-8 40K-200 Swim
   1,920 16 x 120 on 1:35 1-4 40Dr-80 Swim; Desc in 4's 1-A    S  FR
   1,920 6 x 320 on 4:00 Odds DPS & Descend             1-A    S  FR
          Evens: 20 Dr-40Stk-20Free
         7:22 AM 5,760  Yards - Stress Value = 95

                    Workout #201 - Friday, 21 October  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                           EGY WORK STK
  ======    ========================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle          1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw Cyle - Stroke       1-B    D STK
           {8 x 25 on :45 3pl Catapult/ Running Start 1-B    S CHO
   1,600 1x{4 x 50 on :45 Kick w/fins                 1-B    K FIN
           {4 x 100 on 1:30 Kick Fast w/fins          1-A    K FIN
           {3 x 200 on 2:30 Swim w/fins               1-A    S FIN
           {16 x 25 on :20 IM Order 4th @40           1-A    S  IM
   4,000 1x{1 x 800 on 10:00 Pull - Every 4th Russian 1-B    P  FR
           {1 x 800 on 9:30 Every 4th - 1 Breath      1-A    S  FR
           {4 x 200 on 2:30 Pull - Last 25 Breast     1-A    P  FR
           {4 x 200 on 2:30 Swim Desc 1-4             1-A    S  FR
           {8 x 100 on 1:15 Pull                      1-A    P  FR
     800    8 x 100 on 1:15 Swim                      1-A    S  FR
         6:02 PM 7,400  Yards - Stress Value = 128

                   Workout #202 - Saturday, 22 October  2005
                                Distance - M I T
         8:00 AM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
             Whitewater Warm-Up
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                 1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build    1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout          1-B    S CHO
   1,000    2 x 500 on 7:00 Pull #1 Loco Stk-Fr #2 DPS-Fst   1-A    P  FR
     900    12 x 75 on 1:00 Desc in Sets of 3                1-A    S  FR
             Throw in some stroke on one of the above rounds
     600    6 x 100 on 1:10 Swim @ Zone II                     2    S  FR
     200    1 x 200 on 4:00 u/w Recover                      1-B   DR  FR
            1 on 59:59 Breakfast                             1-B
             Any Extra Warm-Up You Want
   1,400    1 x 1400 on 59:59 Racing                         3-A    S STK
   1,000    2 x 500 on 8:00 Easy 500 After Races 1&2         1-B    S CHO
   1,000    1 x 1000 on 59:59 Team Warm-Down                 1-B    S  FR
         12:53 PM 7,100  Yards - Stress Value = 172

                    Workout #207 - Monday, 24 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,200    1 x 1200 on 18:00 200 Free-200 Stroke         1-B    S STK
   2,400 2x{6 x 40 on :40 Drill                           1-B    D CHO
           {6 x 160 on 2:20 120 Fr Descend SC; 40 Stk Bld 1-B    S  FR
   4,000    10 x 400 on 5:15 40 Drill - 360 Swim          1-A    S  FR
             Can Pull #5-6
         7:50 AM 7,600  Yards - Stress Value = 116

                    Workout #228 - Monday, 24 October  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                       EGY WORK STK
  ======    ===================================================== === ==== ===
             Had to run Geno to hospital - ran workout on the fly
   5,400 3x{2 x 400 on 6:00 IM - Drill Swim Stuff                 1-B    S  IM
           {5 x 200 on 2:45 Zone II Free                            2    S  FR
   1,800    1 x 1800 on 20:00 free                                1-B    S CHO
         5:40 PM 7,200  Yards - Stress Value = 132

                    Workout #211 - Tuesday, 25 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                   EGY WORK STK
  ======    ================================= === ==== ===
     640    1 x 640 on 9:00 Every 4th Stroke  1-B    S CHO
     800    10 x 80 on 1:20 Drill             1-B    S  FR
     800    1 x 800 on 12:00 Loco Stroke-Free 1-A    S STK
   4,320 1x{1 x 240 on 3:30 80K-160 Sw        1-A    S CHO
           {6 x 120 on 1:40 free              1-A    S  FR
           {1 x 320 on 4:30 80K-240 P         1-B    P  FR
           {8 x 120 on 1:35 free              1-A    S  FR
           {1 x 400 on 5:30 80K-320 P         1-B    P  FR
           {10 x 120 on 1:30 free             1-A    S  FR
           {1 x 480 on 6:30 80K-400 P         1-B    P  FR
         7:39 AM 6,560  Yards - Stress Value = 104

                    Workout #214 - Tuesday, 25 October  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     700    1 x 700 on 10:00 Free-Stk x100's Desc Free     1-A    P  FR
      60    4 x 15 on 1:00 Sprint!                         5-A    S CHO
             6 x 250 @4  150 Fast! - 100 DPS
   1,000    8 x 125 on 1:45 10 sec 25 Russian-50 Free-50Bk 1-B    S FIN
   1,800 2x{4 x 75 on 1:15 HR 170+                         3-B    S CHO
           {6 x 100 on 1:20 #1-2 Drill / 3-6 Descend       1-A    S  FR
         6:01 PM 6,060  Yards - Stress Value = 126

                   Workout #215 - Wednesday, 26 October  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   3,600    6 x 600 on 8:00 #1 75K-75Sw/ #2 50Stk-100 Fr   1-B    S CHO
             #3 50K-100 Sw / #4 50 Dr-50 Fr-50 Stk
             #5 25K-125 Sw / #6 Pull
   2,400 3x{4 x 50 on :40 u/w recovery w/fins              1-B    D  FR
           {3 x 200 on 2:40 Odds IM-Fr / Evens Dr-Sw x50's 1-A    S  IM
         5:55 PM 7,000  Yards - Stress Value = 88

                   Workout #220 - Thursday, 27 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards Set Description                                 EGY WORK STK
  ====== =============================================== === ==== ===
     640 1 x 640 on 10:00 Every 4th Breast               1-B    S  FR
     800 1 x 800 on 11:00 200 Free-40 Stroke IMO-GetTime 1-B   DR  FR
     800 10 x 80 on 1:05 20 Drill 60 Swim                1-A    S  FR
     800 5 x 160 on 2:00 / 2:10 Swim                     1-A    P  FR
     800 4 x 200 on 2:25 /2:40 Descend                   1-A    S  FR
     800 2 x 400 on 4:40 free                            1-B    S  FR
     800 1 x 800 on 10:00 200 Free-40 Stroke IMO-Faster  1-A    P  FR
     960 8 x 120 on 1:40 40K- 40 Free- 40 Breast w/fins  1-B    K  BR
     640 16 x 40 on :40 1-4 9-12 Desc SC; 5-8 Desc Tim   1-B    S  FR
         7:53 AM 7,040  Yards - Stress Value = 102

                   Workout #223 - Thursday, 27 October  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                 1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 STROKE   1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout-Stro     1-B    S CHO
   6,000    6 x 1000 on 12:30 Descend 1-4 Hold 5-6           1-A    S  FR
             Pelka <10:30; Steenrod <11:00; Catellier <11:20
             C. Steenrod - 900 <11:00
   1,000    1 x 1000 on 12:00 Faster w/fins & Paddles          2    S  FR
             Record Times & HR's
         6:02 PM 8,000  Yards - Stress Value = 160

                    Workout #236 - Friday, 28 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
   1,200    2 x 600 on 8:30 #1 K-D-S / #2 50Stk-100 Fr 1-B    S CHO
   4,720 1x{1 x 800 on 11:00 Pull                      1-A    P  FR
           {5 x 80 on :50 Fly/Back                     1-B    S  IM
           {3 x 320 on 4:00 Negative Split             1-A    S  FR
           {5 x 80 on :50 Back/Breast                  1-B    S  IM
           {6 x 160 on 2:00 free - HR 165-170            2    S  FR
           {5 x 80 on :50 Breast/Free                  1-B    S  IM
           {10 x 80 on 1:15 free - HR 165-170            2    S  FR
   1,000    2 x 500 on 7:00 #1 Loco K-S w/fins #2 Pull 1-B    P FIN
         7:35 AM 6,920  Yards - Stress Value = 122

                    Workout #245 - Friday, 28 October  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {8 x 25 on :45                                  1-B    S CHO
   1,200    4 x 300 on 4:20 Pull 100 Free-50 StrokeorRussi 1-A    P  FR
   1,500 1x{2 x 150 on 2:10 Free                           1-A    S  FR
           {2 x 150 on 2:20 Fly/Back/Breast                1-A    S  IM
           {2 x 150 on 2:00 Free                           1-A    S  FR
           {2 x 150 on 2:20 Back/Breast/Free               1-A    S  IM
           {2 x 150 on 1:50 free                           1-A    S  FR
     450    1 x 450 on 5:30 Pull 100 Free-50 Stroke        1-B    P  FR
     400    1 x 400 on 5:00 Fins & Paddles                 1-A    S  FR
   1,400    1 x 1400 on 30:00 Meant to do 2000             1-A    P  FR
         6:05 PM 5,950  Yards - Stress Value = 104

                    Workout #246 - Monday, 31 October  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,200    2 x 600 on 9:00 #1 Every 4th Stk IMO #2Rus-Swi 1-A    S  FR
   2,400    8 x 300 on 4:00 100 Dr- 100 Stk- 100 Fr        1-A    S  FR
   2,000 2x{4 x 125 on 1:35 free                           1-A    S  FR
           {1 x 500 on 7:00 Loco something                 1-B    S  FR
   1,600    4 x 400 on 6:00 #1-2 Pull; #3 Swim; #4 F&Pads  1-A    S  FR
         7:47 AM 7,200  Yards - Stress Value = 134

                    Workout #252 - Monday, 31 October  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                     EGY WORK STK
  ======    =================================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4              1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build       1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout             1-B    S CHO
   1,000    2 x 500 on 5:00 IM-Kick-IM-Kick-Stroke x100s        1-A    S  IM
             #2 Loco Free Breathing 3-5
   4,700 1x{3 x 200 on 2:50 Reverse IM Dr-Sw                    1-A    S  IM
           {3 x 400 on 4:35 Zone II - HR 170                      2    S  FR
           { Pelka <4:13; Steenrod <4:27; Catellier 350's @4:00
           {3 x 200 on 2:50 Reverse IM K-Sw                     1-A    S  IM
           {3 x 300 on 3:30 BP <3:09; AS <3:20; EC @3:45          2    S  FR
           {3 x 200 on 3:00 IM Pull Stk-Free x25's              1-A    S  IM
           {4 x 200 on 2:20 BP <2:03; AS <2:11; EC <2:14          2    S  FR
   1,200    2 x 600 on 8:00 100Fly-Back-Brst-300 Free           1-A    S  FR
         6:02 PM 7,900  Yards - Stress Value = 177

                   Workout #254 - Tuesday, 01 November  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                      EGY WORK STK
  ======    ==================================== === ==== ===
   1,600    1 x 1600 on 22:00 160 Free-80K-160IM 1-A    S CHO
   3,200 2x{1 x 400 on 6:00 Pull Lungbusters     1-A    P  FR
           {6 x 200 on 2:45 Rnd 1-80Sw-40K-80Sw  1-B    S  FR
             Rnd 2-40Sw-80K-80Sw
   2,560    8 x 320 on 4:30 1-4 R/Sw/L/Sw x80's  1-A    S  FR
             5-8 Bk/Fr/Br/Fr x80's
             < 6,000 tonight
         7:47 AM 7,360  Yards - Stress Value = 123

                   Workout #260 - Tuesday, 01 November  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {8 x 25 on :45 Open Turn - Fast Breakout       1-B    S CHO
     500    1 x 500 on 5:00 Pull Lungbusters              1-A    P  FR
     200    1 x 200 on 3:00 Descend x50's                 1-A    S  FR
     600    6 x 100 on 1:30 15 sec rest - Fast HR 180     3-B    S CHO
     300    1 x 300 on 4:00 Loco Back-Free                1-B    S  BK
     600    8 x 75 on 1:05 Fast HR 180                    3-B    S CHO
     300    1 x 300 on 5:00 Loco Back-Free                1-B    S CHO
     500    10 x 50 on :50 Fast HR                        3-B    S CHO
     300    1 x 300 on 4:00 Scull/Swim                    1-B   SC CHO
   1,600    8 x 200 on 2:45 50K-50Dr-50Sw-50Fast          1-A    S  FR
     200    4 x 50 on 3:00 Sprint from Block              4-A    S CHO
         6:00 PM 6,100  Yards - Stress Value = 153

                  Workout #261 - Wednesday, 02 November  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
             Entire Distance Group Now Going Mornings
   1,000    1 x 1000 on 14:00 50 Drill- 50 Stroke- 100 Free 1-B    S CHO
   3,600 4x{1 x 400 on 5:00 Pull                            1-A    P  FR
           {4 x 125 on 1:35 25 6Sculls-3Strokes/ 100 Swim   1-A    S  FR
   1,000    1 x 1000 on 14:00 Fins - Loco Back-Free         1-B    S  BK
     600    12 x 50 on :50 4 1-arm over/unders - 1 swim     1-B    D  FR
     300    1 x 300 on 4:30 Kick-Swim Loco                  1-B    K  FR
         7:37 AM 6,500  Yards - Stress Value = 101

                   Workout #266 - Thursday, 03 November  2005
                                Distance - M I T
         6:00 AM  Start
   Yards Set Description                                 EGY WORK STK
  ====== =============================================== === ==== ===
   1,200 1 x 1200 on 16:00 40 Drill-80Free-40 Stk-80Free 1-B    S  FR
   1,200 5 x 240 on 3:00 Fins 80K- 120 RL-CatchUp- 40Sw  1-B    S STK
   1,400 7 x 200 on 2:25 Swim                            1-A    S  FR
     960 3 x 320 on 4:00 40 1-Arm over/under 120 3-5-7   1-B    P  FR
   1,400 7 x 200 on 2:20 Swim                            1-A    S  FR
   1,200 1 x 1200 on 18:00 Loco 40-200 Free - IM         1-B    S  FR
         7:45 AM 7,360  Yards - Stress Value = 102

                   Workout #270 - Thursday, 03 November  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             Tim, Erik, Chris S
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000    8 x 125 on 1:35 Fin+Paddles 5-8 25K-100 Sw    1-A    S  FR
   4,700 2x{1 x 450 on 5:30 50 StkDr-50Strk-50 Free IMO   1-A    S  IM
           {3 x 200 on 2:40 #1 50 2up2dn Brst - 50 Breast 1-A    D  BR
           { #2 50 4KFly-50Fly-50 u/w rec fly- 50 fly
           {4 x 75 on 1:15 Fl-Bk/ Bk-Br/ Br-Fr/ Free !    3-B    S  IM
           {1 x 300 on 4:00 Pull Neg Split                1-A    P  FR
           {4 x 100 on 1:40 Backstroke Fast               3-B    S  BK
           {1 x 300 on 4:00 Pull Every 4th Best Stroke    1-A    P  FR
         5:54 PM 6,700  Yards - Stress Value = 152

                    Workout #272 - Friday, 04 November  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
     800    1 x 800 on 12:00 Every 4th Length Backstroke  1-B    S  FR
     800    1 x 800 on 11:00 Pull - Every 4th Length Fast 1-A    P  FR
     800    2 x 400 on 5:00 Negative Split                1-A    S  FR
     800    4 x 200 on 2:30 Desc 1-4 to HR 170            1-A    S  FR
   1,800 5x{1 x 160 on 2:05 free                          1-A    S  FR
           {1 x 120 on 1:30 free                          1-A    S  FR
           {1 x 80 on :55 free                            1-A    S  FR
     800    1 x 800 on 11:00 Backstroke with Fins         1-B    S  BK
   2,000    5 x 400 on 5:00 Descend to Fast               1-A    S  FR
         7:54 AM 7,800  Yards - Stress Value = 140

                    Workout #275 - Friday, 04 November  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4                   1-B    S
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
   1,000 1x{1 x 400 on 5:30 Pull - Every 4th Breast                  1-A    P
           {1 x 300 on 4:00 50 Russian - 100 Pulll                   1-A    P
           {1 x 200 on 2:35 free                                     1-A    P
           {1 x 100 on 1:15 free                                     1-A    P
   1,650    3 x 550 on 6:20 Descend 1-3 - Timed                        2    S
     450    1 x 450 on 6:30 K-D-S Stroke & Free                      1-B    S
   1,650    11 x 150 on 1:40 6 Sec Rest - Timed -60sec=1650            2    S
     400    1 x 400 on 7:00 Dolphin K 100 Board-100 Back             1-A    K
             Round 1 Swim; Round 2 Pull; Round 3 Fins & Paddles Back
   1,800 3x{1 x 250 on 3:00 HR ~155                                  1-A    S
           {1 x 200 on 2:25 Same                                     1-A    S
           {1 x 150 on 1:50 Same                                     1-A    S
         5:55 PM 7,950  Yards - Stress Value = 178

                   Workout #280 - Saturday, 05 November  2005
                                Distance - M I T
         8:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             Carthage vs. Hope
     800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
   1,800    9 x 200 on 2:35 Odds Free / Evens Dr-Stroke   1-B    S  FR
   1,000    1 x 1000 on 14:00 Loco Kick-Back              1-B    K  BK
   1,600 2x{1 x 400 on 5:15 Pull DPS                      1-B    P  FR
           {4 x 100 on 1:15 Pull Descend 1-4              1-A    P  FR
             Be back at 12:00 noon.
   1,200    1 x 1200 on 20:00 Additional Warm-Up          1-B    S CHO
   1,500    1 x 1500 on 18:00 Racing                      3-A    S  FR
   1,000    1 x 1000 on 15:00 Warm-Down                   1-B    S  FR
         10:16 AM 8,900  Yards - Stress Value = 172

                    Workout #286 - Monday, 07 November  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   2,400 3x{4 x 100 on 1:30 Drill-Swim IM Order            1-A    S  IM
           {1 x 400 on 5:30 Pull Every 4th Stroke IMO      1-A    P  FR
     100    4 x 25 on :45 SPRINT!                          5-A    S  FR
   1,200    6 x 200 on 2:20 / 2:25 HR 165-170                2    S  FR
   1,400    14 x 100 on 1:10 /1:15 HR 165-170                2    S  FR
   2,100    14 x 150 on 2:00 Odds Free / Evens IM-Fr x25's 1-A    S  IM
         6:02 PM 8,200  Yards - Stress Value = 182

                   Workout #291 - Tuesday, 08 November  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,200    1 x 1200 on 18:00 40 uw Rec - Swim            1-B    S  FR
   3,240 3x{1 x 400 on 4:40 Pull - Descend Each Round     1-A    P  FR
           {1 x 360 on 4:20 40 Back-80Free                1-A    S  FR
           {1 x 320 on 4:00 Swim                          1-A    S  FR
     800    1 x 800 on 14:00 Kick - Every 4th Swim w/fins 1-B    K  FR
   2,000    10 x 200 on 2:40 40 Dr-40Sw-40Dr-80 Sw        1-B    D  FR
             Drills 1-Arm; Underwater Rec; Russian
         7:43 AM 7,240  Yards - Stress Value = 105

                   Workout #295 - Tuesday, 08 November  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     200    8 x 25 on :35 Easy/Fast & Fast/Easy           5-B    S CHO
   2,200 2x{2 x 200 on 2:30 Pull                          1-A    P  FR
           {7 x 100 on 1:05 or 1:10                         2    S  FR
   1,000    5 x 200 on 3:00 Fast                          3-A    S  FR
   1,000    2 x 500 on 6:30 Loco #1K-S #2 Stroke-Free     1-A    S  FR
   1,500    12 x 125 on 1:35 25K-75Sw-25 Stroke           1-A    S  FR
         5:58 PM 6,900  Yards - Stress Value = 202

                  Workout #301 - Wednesday, 09 November  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
   1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4           1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build    1-B    D STK
           {1 x 400 on 6:00 Same as above 4-5-6 though       1-B    S CHO
     500    20 x 25 on :30 Odds Scull, Evens Pull            1-B   SC  FR
   2,000    1 x 2000 on 30:00 1000 w/Fins & Paddles-1000 w/o 1-B    S  FR
             Work on DPS - Every 5th 100 is Catch-Up
             Rnd 1 100 Strong Stroke / Rnd 2 100 Strong IM
   3,000 2x{1 x 500 on 6:30 400 Fr-100 Strong Stroke or IM   1-A    S  FR
           {1 x 400 on 6:00 300 Fr-100 Strong                1-A    S  FR
           {1 x 300 on 4:00 200 Fr - 100 Strong              1-A    S  FR
           {1 x 200 on 2:40 100 Fr - 100 Strong              1-A    S  FR
           {1 x 100 on 1:40 Kick                             1-B    K  FR
         6:01 PM 6,700  Yards - Stress Value = 95

                   Workout #305 - Thursday, 10 November  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,080    3 x 360 on 5:00 1-Dr-Sw; 2-K-Sw; 3-40Stk-80 Fr 1-B    S CHO
     640    16 x 40 on :40 Right/ Swim/ Left/ Swim/ Fly    1-A    D  FR
             #16 is Reverse Free / Back
             Bryan 8 x 200 Fr-Fl-Fr-Fl-Fr; Fr-Fl-Fr-80Fly
     640    8 x 80 on 1:20 Breast Pull                     1-B    P  BR
     160    1 x 160 on 3:00 Kick                           1-B    K  FR
     320    8 x 40 on :40 Breast w/fins                    1-A    P  BR
   2,880 3x{1 x 320 on 4:30 IM #1 x80's; #2-3 x160's       1-A    S  IM
           {1 x 320 on 4:00 free                           1-A    S  FR
           {1 x 320 on 4:30 120 Back-40 Free               1-A    S  BK
   1,600    8 x 200 on 2:30 /2:50 O#Free-E# Fl-Fr-Bk-Fr-Br 1-A    S  IM
             One more LC workout for the semester
         7:57 AM 7,320  Yards - Stress Value = 127

                   Workout #308 - Thursday, 10 November  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   1,000 2x{4 x 50 on 1:00 /:55/:50/:45 Kick               1-A    K  FR
           { Round 2 - Kick :55/ :50/ :45/ :40
           {1 x 300 on 4:00 Pull                           1-A    P  FR
   3,250    26 x 125 on 1:40 8@140; 7@1:35; 6@1:30; 5@1:25 1-A    S  FR
   1,500 3x{10 x 50 on 1:00 HR 180                         3-B    S CHO
           {1 on 2:00 Rest
         5:57 PM 6,750  Yards - Stress Value = 155

                    Workout #313 - Friday, 11 November  2005
                                Distance - M I T
         6:00 AM  Start
   Yards Set Description                                 EGY WORK STK
  ====== =============================================== === ==== ===
     800 2 x 400 on 5:30 80 Drill - 120 Swim Stk/Free    1-B    D CHO
   1,440 12 x 120 on 1:50 /2:00 Odds Sw, Evens K w/F&Pad 1-A    S  FR
     480 6 x 80 on 1:10 40 Russian - 40 Back             1-B    S  BK
   3,200 4 x 800 on 10:30 Desc 1-3 Hold 4                1-A    S  FR
     800 1 x 800 on 12:00 40 K - 40 Sw w/Pads & Fins     1-A    S  FR
          Start Out Under 10:00 Descend to sub-9:00
         7:42 AM 6,720  Yards - Stress Value = 122

                    Workout #317 - Friday, 11 November  2005
                                Distance - M I T
         4:00 PM  Start
   Yards     Set Description                                EGY WORK STK
  ======     ============================================== === ==== ===
   1,000  1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
            {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
            {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   4,550  1x{1 x 500 on 7:30 25 Fly-100Back-25Breast-100Fre 1-B    S  IM
            {8 x 75 on :55 free to turn                       2    S  FR
            {1 x 500 on 7:30 Swim-Kick x100's               1-A    K  FR
            {9 x 100 on 1:15 Hold 1:00's                      2    S  FR
            {1 x 500 on 6:30 Pull                           1-A    P  FR
            {7 x 150 on 1:45 <1:32                            2    S  FR
            {1 x 500 on 7:30 Loco 4-1 Stroke Free Build     1-A    S STK
              Did not get to 5x{200@3 + 100 @1:45 3-A
              Swim Next thing as 1x1000 K-D-S-Fast x25's
   1,000 10x{3 x 25 on :20 Kick - Drill - Swim              1-B    S CHO
            {1 x 25 on :20 FAST Swim or Kick                5-A    S CHO
     450     1 x 450 on 6:00 100 K BT flags, fast turns 50! 1-A    S FIN
         5:41 PM 7,000  Yards - Stress Value = 149

                   Workout #324 - Saturday, 12 November  2005
                                Distance - M I T
         8:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {1 x 400 on 6:00 Same as Above 4-5-6           1-B    S CHO
   1,500 1x{5 x 100 on 1:30 75Sw-25K                      1-B    S  FR
           {4 x 100 on 1:25                               1-B    S  FR
           {3 x 100 on 1:20                               1-A    S  FR
           {2 x 100 on 1:15                               1-A    S  FR
           {1 x 100 on 1:10                               1-A    S  FR
   3,000 1x{1 x 500 on 6:30 Pull Every 5th Kick           1-A    P  FR
           {1 x 300 on 3:30 Free - HR 165                 1-A    S  FR
           {1 x 400 on 5:45 IM 25K-50Stk-25 Fr            1-A    S  IM
           {1 x 300 on 3:25 Free - HR 165                 1-A    S  FR
           {1 x 300 on 4:00 50 Free-100 Back              1-A    S  BK
           {1 x 300 on 3:20 free                            2    S  FR
           {1 x 200 on 2:40 50 Breast - 50 Free           1-B    S  BR
           {1 x 300 on 3:15 free                            2    S  FR
           {1 x 100 on 2:00 Reverse Free / Free x25's     1-B    D  FR
           {1 x 300 on 3:10 free                            2    S  FR
     800    1 x 800 on 11:00 K w/Fins Every 8th Fly       1-B    K CHO
            1 on 8:00 Stretch, Break
   1,500 5x{1 x 200 on 3:00 Best Average - HR 175         3-B    S  FR
           { Steenrod - IM Switch 50-100-50
           {1 x 100 on 2:00 Fly (Pelka)                   3-B    S FLY
   1,200    4 x 300 on 4:00 #1 IM 25Dr-50Sw/ #2 Fl-Br/    1-A    P STK
             #3 Pelka - Fly; Others 50 Russian-100 Back
         10:27 AM 9,200  Yards - Stress Value = 191

                    Workout #328 - Monday, 14 November  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
             Now going Short-Course in AM's
   1,500    3 x 500 on 7:30 #1 Fr-Bk; #2 Fr-Br x100's;     1-B    S  IM
             #3 Fly-Free-Back-Free-Breast-Free
   1,500    3 x 500 on 7:00 #1 50 1-Arm/ 75 Sw;            1-A    P  FR
             #2 Loco Free-Stroke 4-1; #3 Fins + Paddles
   3,900 2x{4 x 75 on 1:00 50 Drill - 25 Free              1-B    D CHO
           {6 x 150 on 2:00 3@2:00; 3@1:50 Build to last 5 1-A    S  FR
           {5 x 150 on 1:40 /1:45 - Strong                   2    S  FR
     200    1 x 200 on 4:00 Breast Pull (after 1st round)  1-B    P  BR
         7:43 AM 7,100  Yards - Stress Value = 134

                    Workout #330 - Monday, 14 November  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    1 x 600 on 9:00 Pull Lungbusters                2    P  FR
   1,000    8 x 125 on 1:45 50K-75 IM w/fins & Pads       1-A    S  FR
     120    8 x 15 on :45 Sprint !                        5-A    S  FR
   3,200 8x{1 x 200 on 2:50 IM - Dr-Swim                  1-A    S  IM
           {1 x 200 on 2:20 Fast                          3-A    S  FR
     900    1 x 900 on 13:00 100 Fr-200 IM-200 Fr-100 IM  1-A    S  FR
             Last 300 Pull Free
         6:04 PM 6,820  Yards - Stress Value = 199

                   Workout #335 - Tuesday, 15 November  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
   1,100    1 x 1100 on 12:00 300 Fr-200 IM K-Sw-300 50K-25S 1-B    S CHO
   1,800 3x{3 x 175 on 2:15 sub best 200 this season         1-A    S  FR
           {3 x 25 on :35 1 Breath                           1-A    S  FR
   3,200 1x{3 x 100 on 1:15 Sub 1:01-1:02                      2    S  FR
           {3 x 200 on 2:30 Sub 2:04-2:07                      2    S  FR
           {3 x 300 on 3:30 Sub 3:10-3:15                      2    S  FR
           {1 x 200 on 3:30 Kick                             1-B    K CHO
           {4 x 200 on 2:40 Pull                             1-A    P  FR
           {4 x 100 on 1:15 Pull                             1-A    P  FR
     900    12 x 75 on 1:15 1-6 K betw flags; 7-12 ! turns   1-A    S CHO
         7:40 AM 7,000  Yards - Stress Value = 145

                   Workout #337 - Tuesday, 15 November  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     800    16 x 50 on :45 IM Order 1-4 K-S; 5-8 Dr-Sw    1-A    S  IM
     400    1 x 400 on 7:00 K 25 Right 25 Left 50 10&10   1-B    K  FR
     800    4 x 200 on 3:30 Scull - Pull x 25's           1-B    P  FR
     600    1 x 600 on 9:00 Pull O# Br x3 DPS/ E# x5 Hard 1-A    P  FR
     400    4 x 100 on 1:20 Desc 1-4                      1-A    S  FR
     600 6x{1 x 50 on :45 O# DPS / E# 500 Pace to foot    1-A    S  FR
           {1 x 50 on :45                                 1-B    S  FR
   1,000    5 x 200 on 4:00 free                          4-B    S CHO
     500    5 x 100 on 1:00 Easy in between 200's         1-B    S  FR
         6:08 PM 6,100  Yards - Stress Value = 152

                  Workout #340 - Wednesday, 16 November  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {1 x 400 on 6:00 4-5-6                          1-B    S CHO
   2,400    4 x 600 on 8:00 #1 Fins&Pads 100 Fr-50 K       1-A    P CHO
             #2 100Fr-50 Stk; #3-4 Neg Split
   3,000 3x{1 x 200 on 2:45 50 Scull-150 Swim              1-A    S  FR
           {2 x 150 on 1:45 50K-50Stroke-50 Free           1-A    S STK
           {4 x 125 on 1:25 Desc 1-4 - Get down to 1:15ish 1-A    S  FR
         7:30 AM 6,600  Yards - Stress Value = 120

                   Workout #346 - Thursday, 17 November  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
     600    1 x 600 on 9:00 Free-IM x100's                 1-A    S  IM
   1,400    8 x 175 on 2:15 Odds Desc SC - Evens Time      1-A    S  FR
     800    4 x 200 on 3:15 Kick w/fins                    1-B    K  FR
     800    8 x 100 on 1:30 Desc 1-4 75Fr-25 Fly/ 50-50/   1-A    S FLY
             25-75/ #4 & 8 Easy Free
   2,000 2x{1 x 400 on 5:00 10 sec Rest - Hold 1:04-1:10's   2    S  FR
           {1 x 300 on 4:00 10 Sec Rest - Hold 1:02-1:08's   2    S  FR
           {1 x 200 on 3:00 10 Sec Rest - Hold 1:00-1:06's   2    S  FR
           {1 x 100 on 1:30 Hold :58-1:01                    2    S  FR
     100    1 x 100 on 2:00 Rev 100 Free after Round 1     1-B
   1,000    1 x 1000 on 15:00 Loco Drill-Swim 4-1 Bld Swim 1-B    S  FR
         7:48 AM 6,700  Yards - Stress Value = 135

                   Workout #347 - Thursday, 17 November  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     120    8 x 15 on :45 Sprint                          5-A    S  FR
   1,600    4 x 400 on 5:00 Pull Desc 1-4 Down to 4:12    1-A    P  FR
     400    1 x 400 on 6:00 Kick-Swim x25's w/fins & pads 1-A    S FIN
   1,800 6x{1 x 100 on 1:25 free                          1-B    S  FR
           {1 x 100 on 1:15 free                          1-A    S  FR
           {1 x 100 on 1:05 free                            2    S  FR
   2,400    8 x 300 on 4:30 100 K - 100 Stroke - 100 Free 1-A    S  IM
             100's Stroke are IM Order (Breast on 4:45)
         5:56 PM 7,320  Yards - Stress Value = 139

                    Workout #349 - Friday, 18 November  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
     900    1 x 900 on 12:00 200Fr-100K-200Fr-100IM-   1-B    S CHO
             200 Free- 100 Kick
   2,700 1x{4 x 250 on 3:00 Desc 1-4 to HR 155         1-A    S  FR
           {4 x 200 on 2:30 Desc 1-4 HR to 160-165     1-A    S  FR
           {6 x 150 on 2:00 Strong - HR 165-170          2    S  FR
   1,800    8 x 225 on 3:00 100 Free-75 Back - 50 Kick 1-A    S  BK
   1,100 1x{4 x 50 on :40 Pace +:02                    1-A    S STK
           {1 x 50 on 1:00 Drill                       1-B    D STK
           {3 x 50 on :45 Pace +:01                    1-A    S STK
           {1 x 50 on 1:00 Drill                       1-B    D STK
           {2 x 50 on :50 Pace +:01                    1-A    S STK
           {1 x 50 on 1:00 Drill                       1-B    D STK
           {2 x 100 on 2:00 Pace x2                      2    S STK
           {1 x 300 on 4:30 Pull Strong                1-A    P STK
         7:35 AM 6,500  Yards - Stress Value = 129

                    Workout #351 - Friday, 18 November  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
             --------Meet Warm-Up for Distance & MD---------
   1,400 1x{1 x 600 on 6:00 Standard 6-5-4+200 Free DPS      1-B    S  FR
           {6 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build    1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout          1-B    S CHO
     400    1 x 400 on 6:00 Pull                             1-A    P  FR
     600    6 x 100 on 1:30 Odds IM / Evens Free             1-A    S  IM
     600    6 x 100 on 1:15 Desc 1-3 Hold 4-6 @1650 Pace       2    S  FR
             ---------------1650 Freestyle--------------
   1,650    1 x 1650 on 17:00 free                           3-A    S  FR
     600    1 x 600 on :40 Warm-Down                         1-B
         5:09 PM 5,250  Yards - Stress Value = 157

                    Workout #358 - Sunday, 27 November  2005
                                Distance - M I T
         6:00 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
             Dist & MD - Mon & Tues AM Only, No Thurs
             Sprint - Tues AM Only
             Tell Profs about Friday
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     500    1 x 500 on 8:00 Loco Kick & Back               1-B    K  BK
   2,400    8 x 300 on 4:00 Desc 1-4 Swim; 5-8 Pull        1-A    S  FR
   1,200    3 x 400 on 6:00 IM- #1 K-S/ #2 Dr-Sw/ #3 RevIM 1-B    S  IM
         7:19 PM 5,100  Yards - Stress Value = 75

                    Workout #361 - Monday, 28 November  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                              EGY WORK STK
  ======    ============================================ === ==== ===
     500    1 x 500 on 7:00 free                         1-B    S  FR
     400    1 x 400 on 6:00 Back                         1-B    S  BK
     300    1 x 300 on 5:00 Breast                       1-B    S  BR
     200    1 x 200 on 3:00 IM Kick                      1-B    K  IM
     100    1 x 100 on 1:30 free                         1-B    S  FR
     500    1 x 500 on 7:00 Fr-Stk x 100's Fr=Lungbuster 1-A    P  FR
   2,000    16 x 125 on 1:45 75 Free-50Breast or Fly       2    S  FR
     500    1 x 500 on 7:00 I forgot                     1-A    S  FR
   1,500 1x{1 x 500 on 7:00 400 Fr + 100 IM              1-A    S  FR
           {1 x 400 on 5:30 300 Fr + IM                  1-A    S  FR
           {1 x 300 on 4:00 200 Fr + 100 IM                     S  FR
           {1 x 200 on 2:30 100 Fr - 100 IM              1-A    S  FR
           {1 x 100 on 1:30 IM                           1-A    S  IM
         7:42 AM 6,000  Yards - Stress Value = 119

                    Workout #363 - Monday, 28 November  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     150    10 x 15 on :30 Fast 5K-5Sw                    5-B    S CHO
   4,300 1x{4 x 50 on :45 Fly Drill                       1-B    D FLY
           {1 x 600 on 8:00 IM - 50K-25Dr-75 Swim         1-A    S  IM
           {3 x 100 on 2:00 Swim Strong - HR 170+         3-A    S  FR
           {4 x 50 on :45 Back Drill                      1-B    D  BK
           {2 x 400 on 5:20 IM 25 Dr-75 Sw                1-A    S  IM
           {4 x 100 on 2:00 Swim Strong                   3-A    S  FR
           {4 x 50 on :50 Breast Drill                    1-B    D  BR
           {4 x 200 on 2:40 IM                            1-A    S  IM
           {6 x 100 on 1:50 Swim Strong                   3-A    S  FR
           {4 x 50 on :45 Free Drill                      1-B    D  FR
   1,200    8 x 150 on 2:00 1-4 Sw; 5-8 +Pads; 9-12 +Fins 1-A    S CHO
         6:04 PM 6,650  Yards - Stress Value = 182

                   Workout #367 - Tuesday, 29 November  2005
                                Distance - M I T
         6:00 AM  Start
   Yards Set Description                              EGY WORK STK
  ====== ============================================ === ==== ===
     600 1 x 600 on 9:00 Fr-Bk-Fr-Br-Fr-Fl            1-B    S  IM
     400 1 x 400 on 6:00 Kick Every 4th u/w           1-B    K  FR
   1,500 6 x 250 on 3:30 Pull Breathe 7-6-5-4-3 x50's 1-A    P  FR
   1,200 8 x 150 on 2:15 F&P - uwrec/russian/swim     1-B    S  FR
     400 1 x 400 on 6:00 Pull Back                    1-A    S  FR
     100 4 x 25 on :05 Fast                           5-A    S CHO
         7:11 AM 4,200  Yards - Stress Value = 64

                   Workout #370 - Tuesday, 29 November  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Accellerate In- Ass to Wall      1-B    S CHO
     250 5x{1 x 25 on :30 Easy -  No Breath                1-A    S CHO
           {1 x 25 on :30 FAST to turn                     5-B    S CHO
   5,800 4x{1 x 400 on 5:00 Pull; HR <160                  1-A    P  FR
           { Mix strokes as desired on 400, 300, 200
           {1 x 300 on 3:40 HR ~160                        1-A    S  FR
           {1 x 200 on 2:20 HR ~160                        1-A    S  FR
           {5 x 50 on :45 15 Sec Rest - Broken 200         3-A    S CHO
           {1 x 300 on 4:30 Right-Swim/ Left-Swim/ Back-Fr 1-B    S  FR
         5:56 PM 7,050  Yards - Stress Value = 171

                    Workout #377 - Monday, 05 December  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
         4:15 PM 1,000  Yards - Stress Value = 10

                    Workout #374 - Monday, 05 December  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                       EGY WORK STK
  ======    ===================================================== === ==== ===
             Played "Follow the Leader" - Run throughout the TARC
             20 Minutes
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4                1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build         1-B    D STK
           {4 x 50 on :45 Ass-to-Wall                             1-B    S CHO
   4,500 2x{1 x 50 on :50 Fly - Dr-Swim                           1-B    S FLY
           {2 x 100 on 1:30 Back: Dr-Sw                           1-B    S  BK
           {3 x 150 on 2:45 Breast Dr-Sw                          1-B    S  BR
           {4 x 200 on 2:35 Free - HR 150-60                      1-A    S  FR
           {3 x 150 on 2:30 Fly/Back/Breast                       1-A    S  IM
           {3 x 100 on 1:45 Fly/Back, Back/Breast, Brst/Fr        1-A    S  IM
     900 2x{1 x 300 on 4:30 Kick BT Flags Acc Walls               1-B    K  FR
           {3 x 50 on 1:00 Build to fast turn - FINS              1-A    S  FR
         6:00 PM 6,400  Yards - Stress Value = 98

                   Workout #378 - Tuesday, 06 December  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Butt to Wall                    1-B    S CHO
   3,600 3x{1 x 200 on 4:00 Kick 15m u/w Every 4th        1-B    K  FR
           {1 x 400 on 5:20 Pull Br 3-5-7-9 x100's        1-A    P  FR
           {1 x 600 on 7:30 Every 4th Stroke IMO -Neg Sp  1-A    S  FR
   2,700 3x{1 x 300 on 4:00 Work Turns                    1-B    S  FR
           {1 x 300 on 4:00 6 Beat Kick Last 100          1-A    S  FR
           {1 x 300 on 4:00 Negative Split - Strong       1-A    S  FR
         5:46 PM 7,300  Yards - Stress Value = 121

                  Workout #381 - Wednesday, 07 December  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   1,000    2 x 500 on 7:00 #1 K-S #2 Pull                 1-B    S CHO
   3,000 3x{1 x 300 on 3:30 free / 4:00 Stroke             1-A    S CHO
           {2 x 200 on 2:15 free / 2:35 Stroke             1-A    S CHO
           {3 x 100 on 1:05 free / 1:15 Stroke               2    S CHO
             {1 x 100 EZ after each round
   1,200    24 x 50 on :45 free                            1-B    S CHO
             5 1 Arm - 1 Swim/ 5 1-Arm Over-Under - 1 Swim
     600    1 x 600 on 9:00 Pull 175 Brst - 25 Free        1-B    P  BR
     600    1 x 600 on 9:00 free                           1-B    S CHO
         6:04 PM 7,400  Yards - Stress Value = 113

                   Workout #386 - Thursday, 08 December  2005
                                Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,600    4 x 400 on 6:00 1-Swim; 2-Kick; 3-Drill; 4-Pul 1-B    P CHO
   1,200 3x{3 x 100 on 1:30 Kick w/fins Desc 1-3           1-A    K FIN
           {4 x 25 on :30 Sprint K w/o Fins                5-A    K  FR
             1 Round Free; 1 Round Stroke; 1 Round Choice
   1,500 1x{4 x 100 on 1:30 30 Fly-20 Free                 1-A    S FLY
           {5 x 100 on 1:25 50 Fly - 50 Free               1-A    S FLY
           {6 x 100 on 1:20 25 Fly - 25 Free               1-A    S FLY
   1,000    1 x 1000 on 15:00 Loco K-Sw w/fins & paddles   1-B    K CHO
         7:27 AM 5,300  Yards - Stress Value = 86

                   Workout #390 - Thursday, 08 December  2005
                                Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
             Fly & Back Round
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4                   1-B    S
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
     600    4 x 150 on 2:00 K-D-Sw                                   1-B    K
     300    12 x 25 on :30 Variable Sprint Mix Strokes               5-A    S
   3,900 3x{6 x 75 on 1:10 2 Drill @1:10, 4 Desc @1:05               1-A    S
           { BackDrills : Reeder & Hallam 6scull-3 strokes; 3-2-1
           { Back Drills: Chap: 3R-3L-3F w/anchors; Last 12.5 spin
           { Fly Drills: Pelka 1 brst-1 fly / 4KFly work Kick
           {1 x 50 on 1:30 Scull                                     1-B   SC
           {8 x 50 on :50 1 Drill @:55 - 3 Swim @45                  1-A    S
           { BackDrills: Chap 12.5 Spin-12.5 Anchor; JR&JH Scul-Spin
           { Fly Drill: Chin on Surface
           {1 x 50 on 1:30 Reverse Free                              1-B    D
           {12 x 25 on :20                                             2    S
           {1 x 50 on 1:30 Easy                                      1-B    S
         5:57 PM 5,800  Yards - Stress Value = 112

                    Workout #391 - Friday, 09 December  2005
                                Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             Distance + RJC & Schranck
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     800    1 x 800 on 13:00 Kick - Every 4th Swim w/fins 1-B    K  FR
   4,900    7 x 700 on 9:00 free - HR 135-165 Entire Set  1-A    S  IM
             Odds Free Desc @9; Evens IM @10
             #2 4x175 IM Dr-Sw (50-50-50-25)
             #4 2x350 300 IM 50K-50 25 Dr + 50 Free
             #6 100 Stroke IMO - 75 Free
         5:35 PM 6,700  Yards - Stress Value = 116

                   Workout #394 - Tuesday, 27 December  2005
                                    Distance
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 50 Drill-50 Stroke                      1-B    D S
           {4 x 50 on 1:00 E-F, F-E, Build, DPS                     1-B    S C
   1,200    6 x 200 on 3:00 50 1-Arm; 100 Swim; 50 Stk IMO          1-B    S
     400    8 x 50 on :50 / :45/ :40/ :35 5-8 Stk +;05              1-A    S S
     200    1 x 200 on 6:00 AFAYCG                                  3-B    S
             Record Time + 15 Sec HR, +15 Sec HR Post 60
   2,400 4x{2 x 50 on 1:00 25 Russian-25 Back                       1-B    S
           {1 x 400 on 5:30 Desc 1-4                                1-A    S
           {1 x 100 on 2:00 25 K - 25 Brst or Fly                   1-B    K C
     400    1 x 400 on 5:40 Paddles + Flins                         1-A    P
     600    1 x 600 on 10:00 50K-50u/wRec- 50DPS w/fins             1-B    S
         9:53 AM 6,200  Meters - Stress Value = 100

                   Workout #399 - Tuesday, 27 December  2005
                                    Distance
         4:00 PM  Start
  Meters    Set Description                                          EGY WORK
  ======    ======================================================== === ====
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                   1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                               1-B    S
           {4 x 50 on 1:00 Odds Ass2Wall; Evens Open T               5-A    S
     800    2 x 400 on 5:00 Stk-Fr                                   1-A    S
   4,000 1x{1 x 600 on 9:00 Bk w/Pads 50K-50Russ-100Sw               1-B    P
           {2 x 100 on 1:25 free                                     1-A    S
           {1 x 500 on 7:00 Pull Loco Stk-Fr                         1-B    P
           {3 x 100 on 1:15 free - HR 165                              2    S
           {1 x 400 on 5:30 Pull - Every 4th Stk                     1-A    P
           {4 x 100 on 1:15 free                                       2    S
           {1 x 300 on 4:00 Pull - Every 4th Stk                     1-A    P
           {5 x 100 on 1:15 free                                       2    S
           {1 x 200 on 2:30 free                                       2    P
           {6 x 100 on 1:15 free                                       2    S
             Two Strokes to Breathe - 4-3-2-1 K on Surface not under
     200    1 x 200 on 9:00 Back50K-50Russian-100- Sw Pads           1-B    S
         5:35 PM 6,000  Meters - Stress Value = 137

                  Workout #400 - Wednesday, 28 December  2005
                                    Distance
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 F-E, E-F-, Build, DPS                    1-A    S C
   2,000    1 x 2000 on 30:00 IM - Stroke-Free x100's               1-A    S
     800    16 x 50 on 1:00 4 u/w rec; 8 FT Drag; 4 Swim            1-B    S
   1,500    1 x 1500 on 25:00 50K w/board-200 Swim                  1-A    S
     400    4 x 100 on 2:00 50 1-Arm Russian; 50 Sw                 1-B    S
   1,000    1 x 1000 on 18:00 Fins Kick 100 w/board 100 w/o         1-B    K C
             Tim & Erik did a 400 K at end since they'll do more PM
         10:03 AM 6,700  Meters - Stress Value = 113

                  Workout #403 - Wednesday, 28 December  2005
                                    Distance
         4:00 PM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
             Distance (Tim & Erik)
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !              5-A    S C
     900    9 x 100 on 1:25 Fins+Pads Every 3rd 50Fr-50Br           1-A    S
   2,025    9 x 225 on 3:20 Desc x3's                               1-A    S
   1,800    6 x 300 on 5:30 100K-50Russian-50Bk-100 Fr              1-B    S
         5:38 PM 5,725  Meters - Stress Value = 101

                   Workout #409 - Thursday, 29 December  2005
                                    Distance
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 F-E, E-F-, Build, DPS                    1-A    S C
   1,800    12 x 150 on 2:20 1-6 Pull 2@2:20; 1@2:40                1-A    P
             7-12 w/fins 2@2:20; 1@2:40
   2,700 3x{3 x 100 on 1:40 free                                    1-B    S
           {3 x 100 on 2:20 Kick                                    1-B    K C
           {3 x 100 on 2:00 Stroke                                  1-B    S S
         9:42 AM 5,500  Meters - Stress Value = 82

                   Workout #412 - Thursday, 29 December  2005
                                    Distance
         4:00 PM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !              5-A    S C
   1,500 1x{1 x 500 on 8:00 400 P (Get Time) 100 K                  1-B    P
           {1 x 400 on 6:00 Pull (Beat Time)                        1-A    P
           {1 x 300 on 5:00 200 P (Get Time) 100K                   1-B    P
           {1 x 200 on 3:00 Pull (Beat Time)                          2    K
           {1 x 100 on 2:00 Free (Half 200 time -2 sec)               2    S
   4,200 2x{6 x 100 on 1:40 Drill-DPS                               1-B    S
           {5 x 300 on 4:00 free - 3:45's or better                   2    S
         5:44 PM 6,700  Meters - Stress Value = 157

                    Workout #416 - Friday, 30 December  2005
                                    Distance
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 F-E, E-F-, Build, DPS                    1-A    S C
   1,000    20 x 50 on 1:00 1-arm/ swim dps                         1-B    D
   3,000    3 x 1000 on 16:00 #1 k 100 Board 200 w/o                1-B    S C
             #2 Dr-Swim x100's, #3 Loco Stk-Fr
   1,500 1x{1 x 500 on 7:00 60 Sec Rest                             1-A    S
           {1 x 400 on 6:00 60 Sec Rest Faster                      1-A    S
           {1 x 300 on 5:00 60 Sec Rest Faster                      1-A    S
           {1 x 200 on 3:00 Same                                      2    S
           {1 x 100 on 2:00 Same                                      2    S
             Subtract 4:00 from time.
         9:53 AM 6,500  Meters - Stress Value = 93

                    Workout #421 - Friday, 30 December  2005
                                    Distance
         4:00 PM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !              5-A    S C
     500    1 x 500 on 7:00 Fins & Pads Loco K-P                    1-B    P C
   1,900 1x{6 x 100 on 2:30 Fast                                    3-B    S C
           {1 x 400 on 7:00 TBD                                     1-B    K C
           {6 x 100 on 2:30 Fast                                    3-B    S C
           {1 x 300 on 5:00 free                                    1-B    S C
   1,000    1 x 1000 on :40 Warm-Down                               1-B    S C
         5:12 PM 4,400  Meters - Stress Value = 93

                   Workout #422 - Saturday, 31 December  2005
                                    Distance
         7:00 AM  Start
  Meters Set Description                                 EGY WORK STK
  ====== =============================================== === ==== ===
   1,000 20 x 50 on 1:00 Back-Breast-Drill               1-B    S CHO
   7,000 7 x 1000 on 14:00 #1 50Dr-150 Sw/ #2 50K-150 Sw 1-A    S CHO
          #3-6 Descend 1-4; #7 Pull
         9:00 AM 8,000  Meters - Stress Value = 165

                    Workout #425 - Sunday, 01 January  2006
                                    Distance
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
             - - - - - - - - - - Happy New Year!- - - - - - - - - -
   1,000 1x{1 x 1000 on 6:00 Follow Henry & Chap W/Up               1-B    S
     800    16 x 50 on :50 Brst P w/Dolphin K Fin+Pads              1-B    P
   1,800    6 x 300 on 4:45 100 K - 100 Fr - 100 Stk                1-A    S
   1,200    6 x 200 on 3:00 100 K - 100 Fr                          1-A    S
     600    6 x 100 on 1:25 free                                    1-A    S
     800    16 x 50 on :50 / :45/ :40/ :35 5-8 Stk +;05             1-A    S S
         9:40 AM 6,200  Meters - Stress Value = 117

                    Workout #428 - Sunday, 01 January  2006
                                    Distance
         4:00 PM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 6-5-4                                   1-B    S
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !              5-A    S C
     800    16 x 50 on :50 1-8 Strm K w/4 Str Br Each 25            1-B    K
             9-16 25 Brst-25 Build
   3,300 1x{2 x 300 on 4:00 HR 155                                  1-A    S
           {1 x 300 on 5:30 Stroke or Kick - Swim                   1-B    K
           {3 x 300 on 4:10 HR 160-165                                2    S
           {1 x 300 on 5:30 Kick-Swim                               1-B    S
           {4 x 300 on 4:20 HR 165+                                   2    S
   1,600 2x{3 x 100 on 2:00 Kick                                    1-B    K
           {2 x 50 on :45 Drill Swim                                1-B    S
           {4 x 100 on 1:30 Every 1st, 2nd, 3rd, 4th Fast           5-B    S C
         5:52 PM 6,700  Meters - Stress Value = 230

                    Workout #431 - Monday, 02 January  2006
                                    Distance
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
             Have Catellier & Dodson, do more IM, less Distance
             for tonight.
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !              5-A    S C
     600    12 x 50 on 1:00 IMO K-D-S                               1-B    D
   4,500 3x{2 x 400 on 6:00 #1 IM-Fr #2 Pull Neg Split              1-A    S
           {2 x 200 on 3:30 #1 Kick - #2 Sw Neg Split               1-B    S
           {3 x 100 on 1:30 Hold Under 2nd half of 200              1-A    S
         9:43 AM 6,100  Meters - Stress Value = 110

                    Workout #434 - Monday, 02 January  2006
                                    Distance
         4:00 PM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
     800 1x{1 x 600 on 9:00 Choice Warm-Up                          1-B    S
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !              5-A    S C
     500    1 x 500 on 8:00 Pull- Every 4th Something Else          1-B    P
   2,600 2x{4 x 150 on 2:20 K-Drill-DPS                             1-B    S S
           {3 x 100 on 1:30 25 Fr- 75 Stk Desc 1-3                  1-A    S S
           {1 x 100 on 4:00 Different Stroke                        1-B    S S
           {3 x 50 on :50 Strong                                    3-A    S S
           {3 x 25 on :50 Odds Dive                                 5-A    S S
           {3 x 25 on :50 Evens EZ Free                             1-B    S S
   1,000    1 x 1000 on 15:00 free                                  1-B    S
         5:33 PM 4,900  Meters - Stress Value = 90

                   Workout #438 - Wednesday, 04 January  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,800    3 x 600 on 8:30 #1 Every 4th 50 Stk; #3 Pull    1-B    S CHO
             #2 Odd Walls Kick In; Even Walls Acc In
   2,700    18 x 150 on 2:00 1-6 K-D-S; 7-12 Dr-Sw; 13-18Sw 1-B    S  FR
   2,000 1x{1 x 100 on 1:15 DPS                             1-B    S  FR
           {1 x 100 on 1:30 DPS                             1-B    P  FR
           {2 x 100 on 1:10 free                            1-A    S  FR
           {1 x 200 on 2:45 DPS                             1-B    P  FR
           {3 x 100 on 1:10 free                            1-A    S  FR
           {1 x 300 on 4:00 DPS                             1-B    P  FR
           {4 x 100 on 1:10 free                            1-A    S  FR
           {4 x 100 on 1:10 free                            1-A    S  FR
         5:46 PM 6,500  Yards - Stress Value = 78

                   Workout #441 - Thursday, 05 January  2006
                                    Distance
         7:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
     800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
   1,000    8 x 125 on 1:45 25K-100 Swim +/-25 to 100K-25S 1-A    K  FR
   2,500 1x{1 x 100 on 1:20 Pull                           1-B    P  FR
           {1 x 200 on 2:35 Pull                           1-B    P  FR
           {1 x 300 on 3:50 Pull                           1-A    P  FR
           {1 x 400 on 5:00 Pull                           1-A    P  FR
           {1 x 300 on 3:40 Pull                           1-A    P  FR
           {1 x 200 on 2:25 Pull                           1-A    P  FR
           {1 x 100 on 1:10 Pull                           1-A    P  FR
           {1 x 200 on 2:20 Swim                             2    S  FR
           {1 x 300 on 3:30 Swim                             2    S  FR
           {1 x 400 on 4:40 Swim                             2    S  FR
     900    1 x 900 on 16:00 Pull 25Br-75Fr-50Br-50Fr      1-B    P  BR
         8:19 AM 5,200  Yards - Stress Value = 93

                   Workout #444 - Thursday, 05 January  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
   1,350 1x{1 x 200 on 3:00 Free Relay                 1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw                  1-A    S  FR
           {1 x 200 on 3:00 IM                         1-A    S  IM
           {1 x 50 on 1:00 1 breath each way           3-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build    1-A    S  IM
   1,500    3 x 500 on 6:20 Desc 1-3; Every 4th Stroke 1-A    P  FR
   2,700 3x{3 x 200 on 2:25 HR 165                     1-A    S  FR
           {3 x 100 on 1:30 HR 175                     3-B    S  FR
   1,800 4x{1 x 250 on 3:00 Free                       1-A    S  FR
           {1 x 200 on 4:00 IM                         1-A    S  FR
         6:04 PM 7,350  Yards - Stress Value = 164

                    Workout #447 - Friday, 06 January  2006
                                    Distance
         7:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000    4 x 250 on 4:00 50 Fist - 200 Desc Stroke Coun 1-B    S  FR
     500    4 x 125 on 2:00 100 Kick - 25 Swim             1-B    K  FR
   4,600 2x{1 x 200 on 2:45 Lungbusters w/Paddles if avail 1-A    P  FR
           {4 x 175 on 2:15 Under best in-season 200         2    S  FR
           {2 x 100 on 1:40 50 1-arm / 50 swim             1-B    S  FR
           {4 x 50 on :50 Brst 2up2dn; BP 2Fly2Brst        1-B   DR  FR
           {1 x 1000 on 14:00 Loco Stroke-Free             1-B    P  FR
             Pull 1st 1000; Swim 2nd
         8:32 AM 6,100  Yards - Stress Value = 93

                    Workout #452 - Friday, 06 January  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
   1,300 1x{1 x 200 on 3:00 Medley Relay                           1-B    S  I
           {1 x 400 on 6:00 IM - Kick - Drill                      1-B    S  I
           {1 x 100 on 2:00 Fly - Dr-Build                         1-A    S FL
           {1 x 200 on 3:00 Swim                                   1-A    S  F
           {1 x 100 on 2:00 Breast - Dr-Build                      1-A    S  B
           {1 x 100 on 2:00 Back                                   1-A    S  B
           {1 x 200 on 3:00 8 x 25 NB (800 Free Relay)             1-A    S  F
   2,400    24 x 100 on 1:30 1-6 K-Sw/ 9-12 Dr-Sw @1:25            1-A    S  F
             13-16 Stroke-Free @1:20/ 17-21 Desc, 22-24 Hold @1:15
   3,300 1x{1 x 300 on 4:00 Pull Back-Breast-Free x50's            1-A    S  F
           {4 x 150 on 1:50 Hold ~1:36 - 1:40                        2    S  F
           {1 x 300 on 4:00 Pull Back-Breast-Free x50's            1-A    S  F
           {4 x 150 on 1:50 Hold ~1:33-1:36                          2    S  F
           {1 x 300 on 4:00 Pull Back-Breast-Free x50's            1-A    S  F
           {3 x 150 on 1:50 Hold ~1:31-1:33                          2    S  F
           {1 x 300 on 4:00 Pull Back-Breast-Free x50's            1-A    S  F
           {3 x 150 on 1:50 Hold <1:30-1:32                          2    S  F
             Rest 1:00
   1,350 1x{1 x 150 on 2:00 DPS                                    1-B    S  F
           {5 x 75 on 1:00 Hold <45.5                                2    S  F
           {1 x 150 on 2:00 DPS                                    1-B    S  F
           {4 x 75 on 1:00 Hold <44.5                                2    S  F
           {1 x 150 on 2:00 DPS                                    1-B    S  F
           {3 x 75 on 1:00 Hold <43.5                                2    S  F
         6:18 PM 8,350  Yards - Stress Value = 189

                   Workout #456 - Saturday, 07 January  2006
                                    Distance
         9:00 AM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
   1,100 1x{1 x 200 on 3:00 Back                                     1-B    S
           {1 x 100 on 1:30 Free                                     1-B    S
           {1 x 200 on 3:00 Breast                                   1-B    S
           {1 x 200 on 3:00 Fly                                      1-B    S
           {1 x 400 on 6:00 Free Relay                               1-A    S
   1,000    2 x 500 on 6:00 #1 Stk-Fr Desc Stk                       1-B    P
             #2 Fr-Stroke x100's Desc Free
   1,800 2x{3 x 200 on 3:00 #1 K-Sw/ #2 Dr-Sw/ #3 Fr-Sw              1-A    S
           {3 x 100 on 1:20 Desc 1-3                                 1-A    S
             - - - - - - - - - - - - Breakfast - - - - - - - - - - -
             - - - - - - - - - Carthage vs. Lawrence - - - - - - - -
     500    1 x 500 on 5:00 Pre Meet Warm-Up                         1-B    S
   1,200    1 x 1200 on 18:00 Racing                                 4-B    S
   1,800    1 x 1800 on 25:00 Warm-Down                              1-B    S
         10:53 AM 7,400  Yards - Stress Value = 180

                    Workout #457 - Monday, 09 January  2006
                                    Distance
         7:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
             Chapman & Schranck to Distance Group
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   1,800    3 x 600 on 8:00 175 Free - 25 Stroke IMO       1-A    S  FR
   1,500    3 x 500 on 7:30 #1 Pull Loco Russian Free      1-B    P  FR
             #2 Kick-Swim #3 Stroke-Free
   1,200    3 x 400 on 5:20 Every 4th BrorFly Descend Swim 1-A    S  FR
     900    3 x 300 on 4:00 100 Free -50 Back Descend      1-A    S  FR
         8:38 AM 6,400  Yards - Stress Value = 103

                    Workout #460 - Monday, 09 January  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4          1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build   1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout         1-B    S CHO
   1,350 3x{3 x 50 on :50 Drill Stroke IMO                  1-B    D STK
           {1 x 50 on :45 free                              1-B    D  FR
           {1 x 100 on 1:20 free                            1-A    D  FR
           {1 x 150 on 1:55 free                            1-A    S  FR
   3,200    16 x 200 on 2:20 Desc 1-3 Hold 4-16 @2:00-2:04    2    S  FR
     500    1 x 500 on 7:30 Loco Pull Stroke-Free           1-A    S  FR
   1,800    18 x 100 on 1:20 Desc 1-6 SC/ 7-12 Time/13-18SC 1-A    S  FR
         6:08 PM 7,850  Yards - Stress Value = 173

                    Workout #463 - Tuesday, 10 January  2006
                                    Distance
         7:00 AM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,400 1x{1 x 400 on 6:00 6-5-4                           1-B    S  FR
           {10 x 100 on 1:40 4 Dr @1:40, 2ea@1:30-1:20-1:10 1-A    S  FR
   4,050 3x{1 x 900 on 12:00 100 Drill-100Stk-100 Free      1-A    P  FR
           {6 x 75 on 1:10 TiVO Turns                       1-A    S  FR
         8:22 AM 5,450  Yards - Stress Value = 105

                    Workout #467 - Tuesday, 10 January  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Ass2Wall                         1-B    S CHO
     500    1 x 500 on 6:30 75 Breast-25 Free              1-B    P  BR
   1,000    2 x 500 on 7:00 Odd K-S/ Ev Free-Stk Desc Odds 1-A    S  FR
   1,600    8 x 200 on 3:00 HR 175+                        3-A    S CHO
   1,800    1 x 1800 on 25:00 TBD - Longer stuff           1-B    S CHO
     200    2 x 100 on 6:00 Blocks                         4-A    S CHO
         6:02 PM 6,100  Yards - Stress Value = 169

                   Workout #469 - Wednesday, 11 January  2006
                                    Distance
         4:15 PM  Start
   Yards Set Description      EGY WORK STK
  ====== ==================== === ==== ===
   3,000 1 x 3000 on :40 free 1-B
   3,200 1 x 3200 on :40 free 1-A
         4:19 PM 6,200  Yards - Stress Value = 94

                   Workout #472 - Thursday, 12 January  2006
                                    Distance
         7:00 AM  Start
   Yards Set Description                               EGY WORK STK
  ====== ============================================= === ==== ===
     600 1 x 600 on 9:00 100 Fr- 50Stk IMO             1-B    S  FR
     450 1 x 450 on :40 100K-50Sw-50K-100Sw-50-100     1-B    K  FR
     300 12 x 25 on :20 Fl-Bk-Br @20/ Fr @40           1-A    S  IM
   2,400 12 x 200 on 3:00 100 Dr-100 Build             1-A    S  FR
   1,200 12 x 100 on 1:15 4 Fr Desc - 4 IM - 4 Fr Desc 1-A    S  FR
         8:13 AM 4,950  Yards - Stress Value = 88

                   Workout #476 - Thursday, 12 January  2006
                                    Distance
         3:30 PM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
             Chap & Schranck did this set
   1,350 1x{1 x 200 on 3:00 Free Relay                 1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw                  1-A    S  FR
           {1 x 200 on 3:00 IM                         1-A    S  IM
           {1 x 50 on 1:00 1 breath each way           3-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build    1-A    S  IM
   1,200    8 x 150 on 2:00 25 Stk - 100 DPS - 25 NB ! 1-A    S  FR
   3,900 1x{1 x 500 on 7:00 Pull                       1-A    P  FR
           {1 x 400 on 5:30 Descend HR 160             1-A    S  FR
           {1 x 300 on 4:00 Descend HR 165               2    S  FR
           {1 x 200 on 2:35 Descend HR 165               2    S  FR
           {1 x 100 on 1:15 /1:20 free                   2    S  FR
           {1 x 200 on 2:30 /2:40 free                   2    S  FR
           {1 x 300 on 3:40 / 3:55 free                  2    S  FR
           {1 x 400 on 4:55 / 5:10 free                  2    S  FR
           {1 x 500 on 6:00 / 6:25 free                  2    S  FR
           {1 x 400 on 4:40 / 4:55 free                  2    S  FR
           {1 x 300 on 3:25 / 3:35 free                  2    S  FR
           {1 x 200 on 2:10 / 2:20 free                  2    S  FR
           {1 x 100 on 1:05 / 1:10 free                  2    S  FR
     700    1 x 700 on 11:00 100Kick- 100Stroke (IMO)  1-B    K  IM
     660 4x{1 x 15 on :30 SPRINT!                      5-A    S  FR
           {1 x 100 on 1:30 Reduce Stroke Count        1-A    S  FR
           {1 x 50 on 1:00 FAST!                       3-A    S CHO
         5:26 PM 7,810  Yards - Stress Value = 187

                    Workout #477 - Friday, 13 January  2006
                                    Distance
         7:00 AM  Start
   Yards Set Description                                EGY WORK STK
  ====== ============================================== === ==== ===
     400 1 x 400 on 6:00 6-5-4                          1-B    S CHO
     600 6 x 100 on 1:30 50Fr-50 Stk IMO Build          1-B    S  IM
     900 12 x 75 on 1:00 Turn1 Fast In Turn2 StrmPastFl 1-A    S  FR
   3,000 12 x 250 on 3:25 1-4 50k-100Dr-100 Sw          1-B    S  FR
          5-8 100 Stk-150 Sw/ 9-12 Desc 1-4
         8:14 AM 4,900  Yards - Stress Value = 58

                    Workout #478 - Friday, 13 January  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
   1,300 1x{1 x 200 on 3:00 Medley Relay               1-B    S  IM
           {1 x 400 on 6:00 IM - Kick - Drill          1-B    S  IM
           {1 x 100 on 2:00 Fly - Dr-Build             1-A    S FLY
           {1 x 200 on 3:00 Swim                       1-B    S  FR
           {1 x 100 on 2:00 Breast - Dr-Build          1-B    S  BR
           {1 x 100 on 2:00 Back                       1-A    S  BK
           {1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A    S  FR
     500    1 x 500 on 7:00 Pull Negative Split        1-A    P  FR
     500    5 x 100 on 1:15 Descend 1-4 Hold 5           2    S  FR
     150    3 x 50 on :40 Pace                           2    S  FR
     500    1 x 500 on 10:00 Timed                     4-B    S  FR
   1,000    8 x 125 on 2:00 1-4 75K-50Brst / 5-8 50-75 1-B    P  BR
             w/Paddles
         5:28 PM 3,950  Yards - Stress Value = 96

                   Workout #483 - Saturday, 14 January  2006
                                    Distance
         7:30 AM  Start
   Yards Set Description                                          EGY WORK STK
  ====== ======================================================== === ==== ===
     600 1 x 600 on 9:00 Easy Swim & Drill                        1-B    S CHO
     600 1 x 600 on 9:00 Pull-Every 4th 1 Breath                  1-B    P CHO
   1,000 8 x 125 on 1:30 3 x 25 Drill; 50 Swim                    1-B
     300 1 x 300 on 5:00 Loco Kick-Drill                          1-B    D CHO
     600 8 x 75 on 1:00 IM Switch-Build Through Turns             1-B    S  IM
     200 8 x 25 on :40 Variable Sprint                            1-A    S CHO
          - - - - - - - - - - - - Session 1 - - - - - - - - - - -
     400 1 x 400 on :01 Racing                                    4-B
     600 1 x 600 on :01 Warn-Down                                 1-B
          - - - - - - - - - - - - Session 2 - - - - - - - - - - -
     800 1 x 800 on :40 Swim & Drill                              1-B
     400 4 x 100 on 1:30 Descend 1-4                              1-A
     150 3 x 50 on :40 Pace Work                                    2
   1,650 1 x 1650 on :40 Racing                                   3-B
     400 1 x 400 on :40 Warm-Down
     200 1 x 200 on :40 Racing                                    4-B
     600 1 x 600 on :40 Warm-Down                                 1-B
         9:02 AM 8,500  Yards - Stress Value = 181

                    Workout #486 - Monday, 16 January  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
             Happy Martin Luther King Day
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4                   1-B    S
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
             "We cannot walk alone. And as we walk, we must make the
             pledge that we shall march ahead. We can't turn back."
   1,075 1x{1 x 200 on 2:50 IM                                       1-A    S
           {1 x 175 on 2:30 of an IM + 25 Sprint Free@30             1-A    S
           {1 x 150 on 2:10 of an IM + 2x25 Sprint Free@30           1-A    S
           {1 x 125 on 1:50 of an IM + 3x25 Sprint @30               1-A    S
           {1 x 100 on 1:30 of an IM + 4x25 Sprint@30                1-A    S
           {1 x 75 on 1:10 of an IM + 5x25 Sprint@30                 1-A    S
           {1 x 50 on :50 Fly + 6x25 Sprint @30                      1-A    S
           {8 x 25 on :30 Sprint 2 Each Stroke                       3-A    S
             "In spite of the difficulties and frustrations of the
             moment, I still have a dream."
   4,800 1x{2 x 500 on 6:30 Freestyle Pull Neg Split                 1-A    P
           {2 x 400 on 6:00 IM #1 Dr-Swx25's #2 Swim                 1-A    S
           {2 x 400 on 5:00 Free Negative Split                      1-A    S
           {2 x 300 on 4:15 IM                                       1-A    S
           {2 x 300 on 3:30 Free Negative Split                      1-A    S
           {2 x 200 on 2:45 IM                                         2    S
           {2 x 200 on 2:15 free                                       2    S
           {2 x 100 on 1:20 IM                                         2    S
             "When will you be satisfied?""
     200    1 x 200 on 3:00 Free !                                   3-A    S
             "Free at last! free at last! thank God Almighty, we are
             free at last."
         6:13 PM 7,600  Yards - Stress Value = 190

                    Workout #490 - Tuesday, 17 January  2006
                                    Distance
         7:00 AM  Start
   Yards Set Description                                EGY WORK STK
  ====== ============================================== === ==== ===
          Chapman & Schranck Join Distance
     500 1 x 500 on 7:00 u/w Turns                      1-B    S  FR
     500 1 x 500 on 7:00 Pull Fr-Bk (PelkFl)-Fr-Br-Fr   1-B    P  IM
     600 12 x 50 on 1:00 -55-50-45-55-50-45-40-50-45-40 1-A    S  FR
   2,000 16 x 125 on 1:35 free - HR 165-175 <1:14         2    S  FR
          Chris & Erik 15 x 125 @1:40 <1:20
   1,600 4 x 400 on 5:00 Pull Every 4th Stroke Desc 1-4 1-A    P  FR
         8:20 AM 5,200  Yards - Stress Value = 114

                    Workout #492 - Tuesday, 17 January  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {8 x 25 on :45 Running Starts                   1-B    S CHO
   1,600    8 x 200 on 3:00 50 1-Arm-100 Sw- 50 Kick       1-A    D  FR
   1,200    3 x 400 on 5:30 300 Free-100 Stroke (25Dr-75Sw 1-A    S  FR
   2,400 8x{1 x 50 on :50 Drill                            1-B    D CHO
           {1 x 100 on 1:20 free - HR 155-160              1-A    S  FR
           {1 x 150 on 2:00 Sub-1:30 HR ~175               3-B    S  FR
   1,000    1 x 1000 on 16:00 Loco K-S Fins & Paddles      1-B    P  FR
         6:12 PM 7,200  Yards - Stress Value = 144

                   Workout #495 - Wednesday, 18 January  2006
                                    Distance
         7:00 AM  Start
   Yards    Set Description                                      EGY WORK STK
  ======    ==================================================== === ==== ===
   1,200    1 x 1200 on 16:00 50 K or Dr-100 Sw Mix Strokes      1-B    S CHO
     900    1 x 900 on 15:00 Kick w/fins                         1-B    K FLY
   1,200    16 x 75 on 1:10 TiVO Turns                           1-B    S CHO
   1,000 4x{2 x 50 on :50 1-Arm Back (Steve, Erik, Andy)         1-B    D  BK
           {1 x 150 on 2:00 Backstroke DPS                       1-B    S  BK
             Roberto: 10x50 25 Free-Fly 15m kick & Back Breakout
         8:10 AM 4,300  Yards - Stress Value = 43

                   Workout #497 - Wednesday, 18 January  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   1,000    1 x 1000 on 16:00 Loco K-S w/fins Back         1-B    P  BK
   5,600 1x{4 x 500 on 6:15 Every 4th Stroke-Desc Everythi 1-B    P  FR
           {4 x 400 on 5:30 IM - Stk/Fr x25's Flip Turns   1-A    S  IM
           {4 x 300 on 4:00 50K-100 Swim                   1-B    K  FR
           {4 x 200 on 2:30 Desc 1-4 to HR 165             1-A    S  FR
         6:03 PM 7,600  Yards - Stress Value = 100

                   Workout #500 - Thursday, 19 January  2006
                                    Distance
         3:45 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,350 1x{1 x 200 on 3:00 Free Relay                      1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw                       1-B    S  FR
           {1 x 200 on 3:00 IM Drill                        1-B    D  IM
           {1 x 50 on 1:00 1 breath each way                3-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build         1-A    S  IM
   1,500    5 x 300 on 4:20 50K-100 Dr- 150 (Pick 3) IM     1-A    S  FR
   1,200    12 x 100 on 1:20 Desc SC 1-4/ Time 5-8/ SC 9-12 1-B    S  FR
   2,200 4x{1 x 100 on 1:15 ~59.0  HR <170                    2    S  FR
           {1 x 150 on 1:50 ~1:30 HR <170                     2    S  FR
           {1 x 100 on 1:15 ~59.0 HR <170                     2    S  FR
           {1 x 200 on 2:40 ~2:01 HR <170                     2    S  FR
     400    1 x 400 on 7:00 Kick w/fins                     1-B    K CHO
   1,800    9 x 200 on 2:35 Desc 1-3; 4-6; 7-9              1-A    S  FR
         5:52 PM 8,450  Yards - Stress Value = 167

                    Workout #507 - Friday, 20 January  2006
                                    Distance
         7:00 AM  Start
   Yards Set Description                                       EGY WORK STK
  ====== ===================================================== === ==== ===
     600 1 x 600 on 9:00 Every 3rd 25 Brst 3K-1P               1-B    S  FR
   1,800 12 x 150 on 2:00 Stk-Fr IMO x25's                     1-B    P  IM
   1,500 12 x 125 on 1:40 1-4 25K-100 Sw Last 25 Stk           1-A    S  FR
          5-8 50K-75Sw Last 25 Stk / 9-12 75K-50Sw Last 25 Stk
     500 1 x 500 on 8:00 Pull Breathe Every 3-5                1-B    P  FR
   1,000 20 x 50 on :45 Fast turn w/fins, Last 4 w/o           1-B    S  FR
         8:24 AM 5,400  Yards - Stress Value = 69

                    Workout #509 - Friday, 20 January  2006
                                    Distance
         3:45 PM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
   1,300 1x{1 x 200 on 3:00 Medley Relay               1-B    S  IM
           {1 x 400 on 6:00 IM - Kick - Drill          1-B    S  IM
           {1 x 100 on 2:00 Fly - Dr-Build             1-A    S FLY
           {1 x 200 on 3:00 Swim                       1-A    S  FR
           {1 x 100 on 2:00 Breast - Dr-Build          1-A    S  BR
           {1 x 100 on 2:00 Back                       1-A    S  BK
           {1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A    S  FR
            1 on 20:00 Team Meeting
   1,200 3x{4 x 25 on :20 IMO                          1-B    S  IM
           {3 x 100 on 1:20 Pull Descend               1-A    P  FR
   2,900 1x{1 x 900 on 11:00 Under 1000 time           1-A    S  FR
           {1 x 950 on 11:00 Under 1000 time           1-A    S  FR
           {1 x 1050 on 11:00 fins Under 1000 time     1-A    S  FR
     300    1 x 300 on 6:00 25K-50 Bk                  1-B    S  BK
   2,400    24 x 100 on 1:35 1-12 Odds K-Sw/Evens K-Bk 1-A    S  FR
             13-24 Odds K-Sw/Evens K-Brst
         6:07 PM 8,100  Yards - Stress Value = 150

                   Workout #512 - Saturday, 21 January  2006
                                    Distance
         1:00 PM  Start
   Yards Set Description        EGY WORK STK
  ====== ====================== === ==== ===
          Wheaton Meet
   2,500 1 x 2500 on :40 Swim   1-B    S CHO
   1,500 1 x 1500 on :40 Racing 3-B    S CHO
   1,000 1 x 1000 on :40 free   1-A    S CHO
         1:07 PM 5,000  Yards - Stress Value = 105

                    Workout #515 - Monday, 23 January  2006
                                    Distance
         7:00 AM  Start
   Yards    Set Description                         EGY WORK STK
  ======    ======================================= === ==== ===
     500    1 x 500 on 8:00 Fr-Bk-Fr-Brst-Fr        1-B    S  IM
     800    8 x 100 on 1:20 Pull - Desc SC 1-4/5-8  1-A    P  FR
             Every 4th Fast!
     600    1 x 600 on 10:00 50K - 100 Sw w/paddles 1-B    S  FR
   1,800 6x{1 x 100 on 1:30 DPS                     1-B    S  FR
           {1 x 100 on 1:20 HR 150-55               1-A    S  FR
           {1 x 100 on 1:20 IM - Strong HR 170+     3-B    S  IM
     400    16 x 25 on :30 Fast                     5-B    S CHO
         8:10 AM 4,100  Yards - Stress Value = 117

                    Workout #518 - Monday, 23 January  2006
                                    Distance
         4:30 PM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4           1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build    1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout          1-B    S CHO
   1,350    3 x 450 on 5:30 75Fr25Fly100Fr50Bk125Fr75Br      1-A    S  IM
   1,800    8 x 225 on 2:35 / 2:45 - HR 155-168                2    S  FR
   1,000    1 x 1000 on 15:00 Loco Russian&Bk - Free Paddles 1-B    P  FR
   1,200    8 x 150 on 1:45 / 1:55 - HR 155-68                 2    S  FR
     600    1 x 600 on 9:00 75 FT Drag - 25 Breast or Fly    1-A    S  FR
     600    8 x 75 on 1:20 HR 180~                           3-B    S CHO
         6:24 PM 7,550  Yards - Stress Value = 173

                    Workout #522 - Tuesday, 24 January  2006
                                    Distance
         7:00 AM  Start
   Yards    Set Description                                    EGY WORK STK
  ======    ================================================== === ==== ===
     900    1 x 900 on 14:00 100 Free - 50 Kick                1-B    S CHO
   4,200 6x{1 x 400 on 5:30 Pull - Negative Split              1-A    P  FR
           { 1-3 Desc Paddles & Buoy / 4-6 Desc Fins + Paddles
           {3 x 100 on 1:30 #1 K-S/ #2 Dr-Sw/ #3 Stk-Fr        1-B    S CHO
         8:16 AM 5,100  Yards - Stress Value = 75

                    Workout #524 - Tuesday, 24 January  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,950 3x{4 x 50 on 1:00 Stroke Drill                   1-B    D STK
           {3 x 150 on 1:50 IM Switch Fl/Bk/Br, Bk/Br/Fr, 1-A    S  IM
   1,000    5 x 200 on 3:00 Best Stroke or IM             3-B    S STK
     500    1 x 500 on 8:00 Swim-Kick x100's              1-B    K  FR
   1,050 3x{3 x 50 on :50 1-Arm                           1-B    S  FR
           {4 x 50 on :50 Fast - HR 175                   3-B    S  FR
   1,800 4x{1 x 200 on 2:25 2:02-2:06 - HR <160           1-A    S  FR
           {1 x 150 on 1:50 1:31-1:33                     1-A    S  FR
           {1 x 100 on 1:15 1:01-1:03                     1-A    S  FR
         6:12 PM 7,300  Yards - Stress Value = 152

                   Workout #528 - Wednesday, 25 January  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,800    3 x 600 on 8:00 #1 Pad+Buoy #2Pad #3Pad+Fins  1-A    P  FR
   1,200    3 x 400 on 5:30 IM 25Dr-50Stk-25Fr            1-A    S  IM
   1,200    6 x 200 on 2:20 Descend 1-3                     2    S  FR
   1,800 6x{1 x 100 on 6:00 Fast from Blocks              4-B    S CHO
           {1 x 200 on :01 50 EZ - 150 K-D-Bld            1-B    S CHO
         6:10 PM 7,000  Yards - Stress Value = 166

                   Workout #531 - Thursday, 26 January  2006
                                    Distance
         7:00 AM  Start
   Yards Set Description                                EGY WORK STK
  ====== ============================================== === ==== ===
     900 1 x 900 on 16:00 200 Swim - 100 Something Else 1-B    S CHO
   1,200 6 x 200 on 2:40 100 Russian-100 Swim           1-A    P  FR
   1,000 2 x 500 on 7:00 #1 w/fins Kick last 7m in/ #2S 1-A    S FIN
   2,200 11 x 200 on 2:35 AFAYCG <160 HR                1-A    S  FR
         8:21 AM 5,300  Yards - Stress Value = 97

                   Workout #533 - Thursday, 26 January  2006
                                    Distance
         3:00 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
   1,350 1x{1 x 200 on 3:00 Free Relay                             1-B    S CH
           {1 x 500 on 7:00 Loco K-Sw                              1-A    S  F
           {1 x 200 on 3:00 IM                                     1-A    S  I
           {1 x 50 on 1:00 1 breath each way                       3-B    S  F
           {1 x 400 on 6:00 Medley Relay K-Dr-Build                1-A    S  I
   1,050    6 x 175 on 2:10 Pull Desc 1-3; 4-6 Fr-Stk              1-A    P  F
   4,000 4x{1 x 100 on 1:30 Russian                                1-B    D  F
           {2 x 300 on 3:45 Rnd 3 4x150@1:50; Rnd 4 6x100          1-A    S  F
           {4 x 75 on 1:15 Rnd 3 2x150; Rnd 4 1x300                1-A    S  F
             Last 1/3 Stroke; Bryan Fly, Andy & Erik IM; Tim Drill
     800    1 x 800 on 13:00 K w/board & Fins flip Odd turn        1-B    K  F
   1,200    24 x 50 on :45 Every other one 28                      1-A    S  F
         5:08 PM 8,400  Yards - Stress Value = 155

                    Workout #539 - Friday, 27 January  2006
                                    Distance
         7:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     800    8 x 100 on 1:30 fly                            1-A    S FLY
     400 2x{1 x 100 on 2:00 Kick                           1-B    K CHO
           {4 x 25 on :40 Kick Sprint                      5-B    K CHO
     400    4 x 100 on 1:15 Descend down to 1:00           1-A    S  FR
   2,000    5 x 400 on 4:30 Hold 4:00's, if you miss, pull   2    S  FR
             Erik - 4:11; Tim 4:16
     400    4 x 100 on 3:00 Phast                          4-B    S CHO
   1,400 1x{1 x 200 on 4:00 Kick                           1-B    K CHO
           {5 x 100 on 1:20 Desc SC 1-3 Hold #4-5          1-A    S  FR
           {1 x 200 on 4:00 Kick                           1-B    K CHO
           {10 x 50 on :45 Desc 1-6 to 28; Hold 7-10       1-A    S  FR
         8:52 AM 6,400  Yards - Stress Value = 176

                    Workout #545 - Friday, 27 January  2006
                                    Distance
         3:00 PM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
   1,300 1x{1 x 200 on 3:00 Medley Relay               1-B    S  IM
           {1 x 400 on 6:00 IM - Kick - Drill          1-B    S  IM
           {1 x 100 on 2:00 Fly - Dr-Build             1-A    S FLY
           {1 x 200 on 3:00 Swim                       1-A    S  FR
           {1 x 100 on 2:00 Breast - Dr-Build          1-A    S  BR
           {1 x 100 on 2:00 Back                       1-A    S  BK
           {1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A    S  FR
     800    8 x 100 on 1:30 Backstroke                 1-A    S  BK
     500    20 x 25 on :20 / :40 IMO                   1-A    S  IM
   1,500    10 x 150 on 2:15 HR 165-172                3-B    S  FR
   1,750 1x{1 x 250 on 3:00 Hold <2:40                 1-A    S  FR
           {1 x 125 on 1:35 100 Free - 25 Stroke       1-A    S  FR
           {1 x 250 on 2:55 Hold <2:38                 1-A    S  FR
           {2 x 125 on 1:35 75 Free - 50 Stroke        1-A    S  FR
           {1 x 250 on 2:50 Hold <2:36                 1-A    S  FR
           {3 x 125 on 1:35 50 Free - 75 Stroke        1-A    S  FR
           {1 x 250 on 2:45 Hold <2:34                 1-A    S  FR
         4:32 PM 5,850  Yards - Stress Value = 141

                   Workout #547 - Saturday, 28 January  2006
                                    Distance
         10:30 AM  Start
   Yards    Set Description            EGY WORK STK
  ======    ========================== === ==== ===
   1,100 1x{1 x 200 on 3:00 Back       1-B    S  BK
           {1 x 100 on 1:30 Free       1-B    S  FR
           {1 x 200 on 3:00 Breast     1-B    S  BR
           {1 x 200 on 3:00 Fly        1-B    S FLY
           {1 x 400 on 6:00 Free Relay 1-A    S  FR
   3,200    1 x 3200 on :40 1-A        1-A    S  FR
     400    1 x 400 on :40 Racing      4-B    S CHO
   1,200    1 x 1200 on :40 Warm-Down  1-B    S CHO
         10:56 AM 5,900  Yards - Stress Value = 123

                    Workout #550 - Sunday, 29 January  2006
                                    Distance
         11:00 AM  Start
   Yards Set Description                                EGY WORK STK
  ====== ============================================== === ==== ===
     600 1 x 600 on 9:00 u/w Recovery every 4th Str Arm 1-B    S  FR
     400 1 x 400 on 6:00 Back Pull Every 4th Russian    1-B    P  BK
     400 8 x 50 on :40 Kick 2 Each Stroke               1-B    K  IM
     800 4 x 200 on 3:00 Desc 1-4                       1-B    S  FR
         11:39 AM 2,200  Yards - Stress Value = 22

                    Workout #553 - Monday, 30 January  2006
                                    Distance
         7:00 AM  Start
   Yards    Set Description                                   EGY WORK STK
  ======    ================================================= === ==== ===
     700    1 x 700 on :40 Choice - Mix it Up                 1-B    S CHO
   1,800    6 x 300 on 4:30 P Free-Back-Free Desc Frees       1-A    P  FR
             Schranck 6x250 100 Fr-50 Brst / Chris Mid 50 IMO
   1,600 1x{1 x 400 on 5:30 Negative Split                    1-A    S  FR
           {4 x 200 on 2:30 Negative Split Holding 2nd 200    1-A    S  FR
           {4 x 100 on 1:15 Neg Split                         1-A    S  FR
         7:53 AM 4,100  Yards - Stress Value = 75

                    Workout #556 - Monday, 30 January  2006
                                    Distance
         3:00 PM  Start
   Yards    Set Description                                       EGY WORK STK
  ======    ===================================================== === ==== ===
             Chapman & Schranck Went 4100 w/Distance this AM
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4                1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build         1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout               1-B    S CHO
   1,500 1x{4 x 175 on 2:15 Descend Free or IM                    1-A    S  FR
           {4 x 125 on 1:45 Descend Free or Stroke                1-A    S STK
           {4 x 75 on 1:00 Descend                                3-B    S CHO
     300 1x{1 x 200 on 4:00 Kick                                  1-B    K CHO
           {4 x 25 on :35 Kick Fast                               1-A    K CHO
             Pads  8 x 200 on 4:00 25K-125DPS-50!
     300 1x{1 x 200 on 3:00 Pull                                  1-B    P CHO
           {4 x 25 on :30 Pull Fast n/b                           3-B    P CHO
             Pelka:16 x 25 @30 Odds Free/ Evens Fly @14.2 to foot
             Then Pull 1 x 600 Breathe 3-5-7 x100's
     400    8 x 50 on :40 Something like odds @28; EvDPS          3-B    S CHO
     400    1 x 400 on :40 free                                   4-B    S
     300    12 x 25 on :50 Fast Turns                             1-A    S  FR
         4:53 PM 5,800  Yards - Stress Value = 132

                    Workout #557 - Tuesday, 31 January  2006
                                    Distance
         3:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Ass2Wall                        1-B    S CHO
     900    3 x 300 on 5:00 100 u/w Rec-100Sw-50Russ-50Sw 1-A    D  FR
     900    1 x 900 on 14:00 50K-100Sw-75K-75Sw w/fin     1-A    S FIN
   1,000    5 x 200 on 2:20 <2:05; HR ~165                  2    S CHO
     500    1 x 500 on 7:30 Pull, Every 4th Breast        1-A    P  FR
     120    8 x 15 on :45 Fast! - IMO                     5-B    S CHO
   1,000    8 x 125 on 1:30 <1:15; HR ~165                  2    S CHO
   1,200    1 x 1200 on 25:00 Stroke-specific type work   1-A    S STK
             300 Kick
             16 x 50 IM order x4's #1 Stk 2-4 Descend
     120    8 x 15 on :45 Fast! - Choice K-P-Sw-Stk?      5-B    S CHO
         5:09 PM 6,740  Yards - Stress Value = 168

                  Workout #563 - Wednesday, 01 February  2006
                                    Distance
         3:45 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,200    12 x 100 on 1:15 Desc 1-4; Hold 5-8; Rest 60  1-A    S  FR
   1,400 4x{1 x 100 on 1:20 Descend 100-75-50             1-A    S  FR
           {1 x 75 on 1:00                                  2    S  FR
           {1 x 50 on 1:00                                3-B    S  FR
           {1 x 125 on 2:00 DPS                           1-B    S CHO
         4:41 PM 3,600  Yards - Stress Value = 64

                   Workout #576 - Thursday, 02 February  2006
                                    Distance
         3:15 PM  Start
   Yards    Set Description                              EGY WORK STK
  ======    ============================================ === ==== ===
   1,350 1x{1 x 200 on 3:00 Free Relay                   1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw                    1-A    S  FR
           {1 x 200 on 3:00 IM                           1-A    S  IM
           {1 x 50 on 1:00 1 breath each way             3-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build      1-A    S  IM
     400 1x{1 x 200 on 4:00 Kick                         1-B    K STK
           {4 x 50 on 1:00 5 Fast Wall Kicks-! Turn EZ50 1-A    S CHO
   1,600    4 x 400 on 5:15 #1P #2-3Pads #3Fins & Pads   1-A    S  FR
   1,200 6x{1 x 100 on 1:15 free                         1-A    S  FR
           {1 x 100 on 1:15 HR 165                         2    S  FR
     400    1 x 400 on 5:00 kick type stuff              1-B    S CHO
         4:32 PM 4,950  Yards - Stress Value = 98

                    Workout #577 - Friday, 03 February  2006
                                    Distance
         3:45 PM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
   1,300 1x{1 x 200 on 3:00 Medley Relay               1-B    S  IM
           {1 x 400 on 6:00 IM - Kick - Drill          1-B    S  IM
           {1 x 100 on 2:00 Fly - Dr-Build             1-A    S FLY
           {1 x 200 on 3:00 Swim                       1-A    S  FR
           {1 x 100 on 2:00 Breast - Dr-Build          1-A    S  BR
           {1 x 100 on 2:00 Back                       1-A    S  BK
           {1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A    S  FR
         4:06 PM 1,300  Yards - Stress Value = 20

                    Workout #578 - Monday, 06 February  2006
                                    Distance
         3:45 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     800    2 x 400 on 5:00 Pull Negative Split           1-A    P  FR
     400    1 x 400 on 5:00 Swim Last 25 Stroke           1-A    S  FR
     800    8 x 100 on 1:20 free - Medium Pace, HR <160   1-A    S  FR
     600    12 x 50 on :50 6 IMO - 6 Free                 1-B    S  IM
     300    3 x 100 on 1:30 58's to turn                    2    S  FR
     200    1 x 200 on 3:00 Esay                          1-B    S  FR
     100    2 x 50 on :50 28's to turn                      2    S  FR
     500    1 x 500 on 8:00 Long DPS                      1-A    S  FR
            1 on :40 Andy & Bryan + 800-1000?
         5:11 PM 4,700  Yards - Stress Value = 80

                    Workout #583 - Monday, 20 February  2006
                                    Distance
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
     900    1 x 900 on 16:00 Kick-Drill-Swim Mid300 Stroke 1-B    S CHO
   2,700 1x{3 x 400 on 5:15 Pull Every 4th Stroke IMO      1-A    P CHO
           {3 x 300 on 4:00 Swim                           1-A    S  FR
           {3 x 200 on 4:00 Kick Descend 1-3               1-B    K  FR
         6:58 AM 3,600  Yards - Stress Value = 57

                    Workout #584 - Monday, 20 February  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     400    4 x 100 on 2:00 Kick Descend                   1-A    K CHO
     400    8 x 50 on :40 Pull                             1-A    P  FR
   3,100 1x{8 x 200 on 2:45 Stk-Free IMO Zone II - HR ~170   2    S FRM
           {1 x 400 on 6:00 Pull - every 4th Russian       1-A    P  FR
           {4 x 25 on 1:00 Sprint                          5-B    S CHO
           {4 x 250 on 3:00 Zone II                        3-B    S  FR
             MD will go 4x200 @3 Zone III
     100    4 x 25 on 1:00 Sprint                          5-B    S CHO
     800    4 x 200 on 3:00 IM Drill Swim                  1-B    D  IM
         5:54 PM 5,800  Yards - Stress Value = 154

                   Workout #588 - Tuesday, 21 February  2006
                                    Distance
         3:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    3 x 200 on 3:30 100 Kick - 100 Back           1-B    K  BK
   4,800 3x{6 x 50 on :50 1 Drill - 2 Build               1-A    S CHO
           {4 x 125 on 1:30 free                            2    S  FR
           {2 x 175 on 2:15 IM (-25 Fly)                    2    S  FR
           {2 x 225 on 2:40 free                            2    S  FR
   1,000    2 x 500 on 6:30 #1 Drill-Swim/ #2 Stk-Free    1-B    P CHO
     500    1 x 500 on 6:00 Fins                            2    S FIN
         5:11 PM 7,900  Yards - Stress Value = 176

                  Workout #590 - Wednesday, 22 February  2006
                                    Distance
         6:00 AM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
   1,000    4 x 250 on :10 50K-200 Dr/Swim Mix Strokes 1-B    S CHO
   1,900 1x{1 x 500 on 6:30 Pull DPS                   1-B    P  FR
           {4 x 100 on 1:15 Desc 1-4                   1-A    S  FR
           {1 x 500 on 6:30 Pull DPS                   1-B    P  FR
           {5 x 100 on 1:15 Hold from Above            1-A    S  FR
     500    1 x 500 on 7:00 Loco Russian + Back        1-B    S  BK
   1,600    8 x 200 on 2:40 Fins-100K-100 4K Fly       1-A    K FLY
         7:01 AM 5,000  Yards - Stress Value = 75

                  Workout #594 - Wednesday, 22 February  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    4 x 150 on :15 Hard                           3-B    S CHO
   1,000    1 x 1000 on :40 free                          1-B    S CHO
   2,500    2 x 1250 on :40 Something Else                1-A    S CHO
     600    6 x 100 on 1:30 Hard                          1-B    S CHO
         4:51 PM 5,700  Yards - Stress Value = 100

                   Workout #595 - Thursday, 23 February  2006
                                    Distance
         3:15 PM  Start
   Yards    Set Description                         EGY WORK STK
  ======    ======================================= === ==== ===
   1,350 1x{1 x 200 on 3:00 Free Relay              1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw               1-A    S  FR
           {1 x 200 on 3:00 IM                      1-A    S  IM
           {1 x 50 on 1:00 1 breath each way        3-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A    S  IM
     600    1 x 600 on 5:00 Pull Strong             1-A    P  FR
     400    1 x 400 on 6:00 Kick Strong w/fins      1-A    K CHO
      60    4 x 15 on 1:00 Sprint                   5-B    S CHO
   1,200    12 x 100 on 1:15 / 1:20 Free & Stroke   1-A    S FRM
     100    4 x 25 on 1:20 Sprint                   5-B    S CHO
     400    1 x 400 on 8:00 Backstroke Swim         1-B    S  BK
     100    2 x 50 on 5:00 Sprint                   5-B    S CHO
   1,950    1 x 1950 on 20:00 TBD                   1-A    S CHO
         5:05 PM 6,160  Yards - Stress Value = 144

                    Workout #599 - Friday, 24 February  2006
                                    Distance
         7:00 AM  Start
   Yards Set Description                                 EGY WORK STK
  ====== =============================================== === ==== ===
          Chapman Also did
     800 1 x 800 on 11:00 25 u/w Rec / 25 FT Drag w/fins 1-B    S  FR
     400 1 x 400 on 5:00 Pull NS                         1-A    P  FR
     200 8 x 25 on :20 to feet                           1-A    P  FR
   2,000 4 x 500 on 6:00 1 Bk-Fr, 2-Russ-Fr; 3 Loco IM   1-B    S  FR
     800 8 x 100 on 1:40 75K - 25 K-Dominated Swim       1-B    K  FR
         8:05 AM 4,200  Yards - Stress Value = 48

                    Workout #602 - Friday, 24 February  2006
                                    Distance
         3:45 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
             Chapman + Pelka (Pelka goes 150's)
   1,300 1x{1 x 200 on 3:00 Medley Relay                   1-B    S  IM
           {1 x 400 on 6:00 IM - Kick - Drill              1-B    S  IM
           {1 x 100 on 2:00 Fly - Dr-Build                 1-A    S FLY
           {1 x 200 on 3:00 Swim                           1-A    S  FR
           {1 x 100 on 2:00 Breast - Dr-Build              1-A    S  BR
           {1 x 100 on 2:00 Back                           1-A    S  BK
           {1 x 200 on 3:00 8 x 25 NB (800 Free Relay)     1-A    S  FR
     400    4 x 100 on 1:15 / 1:45 Sw w/Pads & Kick        1-A    K CHO
   4,850 1x{4 x 150 on 1:40 75 free - 50 Stk- HR 165       1-A    S  FR
           {3 x 100 on 1:40 HARD-Stk (1:50) or Free HR 180 3-B    S  FR
           {6 x 150 on 1:40 Same - 75 Free- 50 Stk#2       1-A    S  FR
           {3 x 100 on 1:35 Same                           3-B    S FIN
           {8 x 150 on 1:40 Same - 75 Free- 50 Stk#3       1-A    S  FR
           {3 x 100 on 1:35 Same                           3-B    S  FR
           {10 x 125 on 1:35 Free                          1-A    S  FR
     600    1 x 600 on 9:00 Pull - 100 Russian - 50 Free   1-B    P  FR
         5:27 PM 7,150  Yards - Stress Value = 149

                   Workout #604 - Saturday, 25 February  2006
                                    Distance
         8:30 AM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
            1 on 30:00 Cardio                               1-B
   1,100 1x{1 x 200 on 3:00 Back                            1-B    S  BK
           {1 x 100 on 1:30 Free                            1-B    S  FR
           {1 x 200 on 3:00 Breast                          1-B    S  BR
           {1 x 200 on 3:00 Fly                             1-B    S FLY
           {1 x 400 on 6:00 (16 x 25 Variable Sprint)       5-B    S  FR
   3,000    6 x 500 on 7:00 300 Free-100Stroke-100 Kick     1-B    S  FR
             Paddles Only on Above
   2,200    11 x 200 on 2:20 Zone II Middle 3-4 Stroke@2:30   2    S  FR
         10:29 AM 6,300  Yards - Stress Value = 151

                    Workout #606 - Monday, 27 February  2006
                                    Distance
         7:00 AM  Start
   Yards    Set Description                  EGY WORK STK
  ======    ================================ === ==== ===
     600    1 x 600 on :40 Choice            1-B    S  FR
     600    1 x 600 on :40 Russian Pull Work 1-B    P DRY
     200    1 x 200 on 3:00 Kick             1-B    K CHO
     100    4 x 25 on :30 Kick !             5-B    K CHO
   2,100 1x{2 x 200 on 2:30 Back             1-B    S  BK
           {4 x 25 on :30 Fly !              5-B    S FLY
           {2 x 200 on 2:30 back             1-B    S  BK
           {4 x 25 on :30 Back !             5-B    S  BK
           {2 x 200 on 2:30 bACK             1-B    S  BK
           {4 x 25 on :30 Breast!            5-B    S  BR
           {3 x 200 on 3:00 IM 1-A           1-A    S  IM
         7:45 AM 3,600  Yards - Stress Value = 86

                    Workout #609 - Monday, 27 February  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     500    1 x 500 on 7:00 Rev Loco 4-1 K & Sw w/fins+pad 1-A    S FIN
             Increase Speed as you go along.
   2,350 1x{8 x 100 on 3:00 Drill-Swim                     1-B    S CHO
           {4 x 200 on 2:40 Swim                           1-A    S STK
           {5 x 150 on 2:30 IM Swim                        3-B    S CHO
     500    1 x 500 on 8:00 TBD                            1-B    S CHO
         5:39 PM 4,350  Yards - Stress Value = 79

                   Workout #625 - Tuesday, 28 February  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     500 2x{3 x 50 on :50 Kick Descend                    1-B    K  FR
           {1 x 100 on 2:00 K-Dominated Swim              1-A    S  FR
   1,000    10 x 100 on 1:50 1:40/1:50 - VO2 - HR 180     3-B    S  FR
     600    1 x 600 on 9:00 Pull Back Every 4th Free/Fly  1-B    P  BK
   2,000    5 x 400 on 4:30 free                            2    S CHO
     200    4 x 50 on :50 free                            5-B    S CHO
         5:44 PM 5,300  Yards - Stress Value = 147

                    Workout #612 - Wednesday, 01 March  2006
                                    Distance
         7:00 AM  Start
   Yards Set Description                EGY WORK STK
  ====== ============================== === ==== ===
   1,000 1 x 1000 on 15:00 free         1-A
   2,000 1 x 2000 on 40:00 on the house 1-B
         7:57 AM 3,000  Yards - Stress Value = 40

                    Workout #623 - Wednesday, 01 March  2006
                                    Distance
         7:00 AM  Start
   Yards Set Description      EGY WORK STK
  ====== ==================== === ==== ===
   1,500 1 x 1500 on :40 free 1-B
   1,500 1 x 1500 on :40 free 1-A
         7:04 AM 3,000  Yards - Stress Value = 45

                    Workout #616 - Wednesday, 01 March  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,200    1 x 1200 on 18:00 free                        1-B    S CHO
   1,200    12 x 100 on 2:00 Zone III                     3-B    S CHO
   1,100    11 x 100 on 1:20 Zone I-a HR 160              1-A    S CHO
   1,000    20 x 50 on :35 Hold 28's                        2    S CHO
     500    1 x 500 on :40 TBD                            1-A    S
         5:50 PM 6,000  Yards - Stress Value = 132

                    Workout #615 - Thursday, 02 March  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                              EGY WORK STK
  ======    ============================================ === ==== ===
   1,350 1x{1 x 200 on 3:00 Free Relay                   1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw                    1-A    S  FR
           {1 x 200 on 3:00 IM                           1-A    S  IM
           {1 x 50 on 1:00 1 breath each way             3-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build      1-A    S  IM
   3,150 3x{1 x 400 on 5:00 Desc SC x100's               1-A    S  FR
           {1 x 300 on 4:00 Pull Under 300 Split Above   1-A    P  FR
           {1 x 200 on 2:40 150 Free - 50 Fly Kick       1-A    S  FR
           {3 x 50 on :50 Descend 1-3 to Fast            3-B    S CHO
   1,200    8 x 150 on 1:40 Odd: 50Fly-25Bk-25Br-50 Free 1-A    S  IM
             Evens Free
         5:35 PM 5,700  Yards - Stress Value = 122
 
                    Workout #619 - Friday, 03 March  2006
                                    Distance
         7:00 AM  Start
   Yards    Set Description                                   EGY WORK STK
  ======    ================================================= === ==== ===
             Pelka - Has Lincoln Stuff tonight so we did more
     800    1 x 800 on 12:00 Choice                           1-B    S CHO
   2,400 3x{1 x 400 on 5:00 Pull                              1-A    P  FR
           {4 x 100 on 1:10 Last 25 Fly Rnd1@1:15; 3@1:05     1-A    S  FR
   2,100 7x{1 x 200 on 2:20 Free                                2    S  FR
           {1 x 100 on 1:10 Held HR a little high for (175      2    S  FR
         8:10 AM 5,300  Yards - Stress Value = 119
 
                    Workout #621 - Friday, 03 March  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     800    16 x 50 on :45 IMO                             1-A    S  IM
     800    4 x 200 on 2:40 100 Free - 100 Back ! Zone III 3-B    S FIN
     200    1 x 200 on 3:00 Kick                           1-B    K CHO
     100    4 x 25 on :30 Kick !                           5-B    K CHO
     400    1 x 400 on 6:00 DPS                            1-B    P CHO
   1,200    24 x 50 on 1:00 8@1:00, 8@1:10, 8@1:20         3-B    S CHO
     800    8 x 100 on 1:10 Fins + Pads <1:01 HR <150      1-A    P  FR
         5:52 PM 5,300  Yards - Stress Value = 140

                    Workout #627 - Saturday, 04 March  2006
                                    Distance
         9:00 AM  Start
   Yards    Set Description                         EGY WORK STK
  ======    ======================================= === ==== ===
   1,100 1x{1 x 200 on 3:00 Back                    1-B    S  BK
           {1 x 100 on 1:30 Free                    1-B    S  FR
           {1 x 200 on 3:00 Breast                  1-B    S  BR
           {1 x 200 on 3:00 Fly                     1-B    S FLY
           {1 x 400 on 6:00 Free Relay              1-A    S  FR
   2,100    14 x 150 on 1:42 free Last 5 Paddles      2    S FIN
     600    3 x 200 on 3:00 IM - K-Sw               1-B    S  IM
             3 x 600 - Descend - Last 50 Fly FAST!
         10:21 AM 5,600  Yards - Stress Value = 135
 
                    Workout #630 - Sunday, 05 March  2006
                                    Distance
         9:00 AM  Start
   Yards Set Description              EGY WORK STK
  ====== ============================ === ==== ===
   3,000 1 x 3000 on :40 On the house 1-B
         9:01 AM 3,000  Yards - Stress Value = 30
 
                    Workout #633 - Monday, 06 March  2006
                                    Distance
         7:00 AM  Start
   Yards Set Description                  EGY WORK STK
  ====== ================================ === ==== ===
     600 1 x 600 on 8:00 Choice           1-B    S CHO
     600 6 x 100 on 1:30 Fins - Swim/Kick        S CHO
      60 4 x 15 on :30 Sprint Fly         5-B    S STK
     800 4 x 200 on 3:00 Drill-Swim IM    1-A    S CHO
      60 4 x 15 on :45 Sprint             5-B    S CHO
     600 1 x 600 on 9:00 TBd              1-B    S CHO
     100 4 x 25 on :45 Sprint             5-B    S CHO
         7:58 AM 2,820  Yards - Stress Value = 54
 
                    Workout #636 - Monday, 06 March  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     400    1 x 400 on 6:00 Pull - Every 4th Breast       1-A    P  FR
     600    3 x 200 on 2:30 Descend 1-4 (Hold through 4   1-A    S  FR
     600    3 x 200 on 2:20 free                            2    S  FR
     600    3 x 200 on 3:00 Fist!                         3-B    S CHO
     200    1 x 200 on 5:00 Back EZ                       1-B    S CHO
     150    10 x 15 on 1:00 Sprint                        5-B    S CHO
   1,800 3x{2 x 200 on 2:30 K-D / D-Sw                    1-A    S CHO
           {4 x 50 on :45 Build through Turns             1-A    S CHO
         5:53 PM 5,350  Yards - Stress Value = 128
 
                    Workout #640 - Tuesday, 07 March  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000    8 x 125 on 1:35 Paddles 25K +25 Each          1-A    S  FR
   1,800 2x{1 x 200 on 2:15 free                            2    S  FR
           {1 x 300 on 3:20 free                            2    S  FR
           {1 x 400 on 4:20 free                            2    S  FR
     800    2 x 400 on 6:00 100K-100u/w Rec-100Fr-100 Stk 1-B    S  FR
         5:21 PM 4,600  Yards - Stress Value = 92

                    Workout #641 - Wednesday, 08 March  2006
                                    Distance
         7:00 AM  Start
   Yards Set Description              EGY WORK STK
  ====== ============================ === ==== ===
   2,400 1 x 2400 on :40 On the house 1-B
         7:01 AM 2,400  Yards - Stress Value = 24

                    Workout #644 - Wednesday, 08 March  2006
                                    Distance
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   2,000 2x{1 x 400 on 5:00 Free                           1-A    S  FR
           {1 x 300 on 3:50 Free-Back x75's                1-A    S  BK
           {1 x 200 on 2:40 Free-Breast x50's              1-A    S  BR
           {1 x 100 on 1:20 Free-Fly x25's                 1-A    S FLY
     600    6 x 100 on 1:05 Hold 55's #1 is a freebie@1:10   2    S  FR
     800    1 x 800 on 12:00 300 Pull - 100 Kick w/paddles 1-B    P  FR
     600 4x{1 x 50 on :45 EZ                               1-B    S  FR
           {1 x 50 on :45 Medium                           1-A    S  FR
           {1 x 50 on :45 Fast                             3-B    S  FR
         5:32 PM 5,000  Yards - Stress Value = 90
 
                    Workout #646 - Friday, 10 March  2006
                                    Distance
         7:00 AM  Start
   Yards Set Description     EGY WORK STK
  ====== =================== === ==== ===
     800 1 x 800 on :40 I-B  1-B
   1,600 1 x 1600 on :40 I-A 1-A
         7:04 AM 2,400  Yards - Stress Value = 40
 
                    Workout #649 - Friday, 10 March  2006
                                    Distance
         2:00 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
             Chap & Zach
             REMINDER: Timing Tonight @5:40- Practice Tomorrow @2:00
   1,300 1x{1 x 200 on 3:00 Medley Relay                             1-B    S
           {1 x 400 on 6:00 IM - Kick - Drill                        1-B    S
           {1 x 100 on 2:00 Fly - Dr-Build                           1-A    S
           {1 x 200 on 3:00 Swim                                     1-A    S
           {1 x 100 on 2:00 Breast - Dr-Build                        1-A    S
           {1 x 100 on 2:00 Back                                     1-A    S
           {8 x 25 on :40 No Breath                                  1-A    S
     200    4 x 50 on :50 Odds Build to turn @25                     1-A    S
             Evens - Three Breaths
     200    1 x 200 on 4:00 6 Sculls+3 Strokes w/Buoy                1-B    S
     500    4 x 125 on 1:30 Descend to Strong Zone II                  2    S
     200    1 x 200 on 4:00 Reverse IM Swim EZ                       1-B    S
     800    8 x 100 on 1:20 Evens Fr- Odds IM Switch                 1-A    S
     900 3x{1 x 200 on 2:15 free - Good Turns                        1-A    S
           {1 x 100 on 2:15 Stroke or Free @Zone III                 3-B    S
     500    1 x 500 on 7:00 Pull Mix-In 200 Drill or Strok           1-B    P
         3:28 PM 4,600  Yards - Stress Value = 88

MIDDLE – DISTANCE

                    Workout #20 - Monday, 26 September  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                        1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build           1-B    D S
           {4 x 50 on :45 Open Turn - Fast Breakout                 1-B    S C
   1,000    1 x 1000 on 20:00 Reverse IM Pull 400-300-200-10        1-B    P
   1,200 3x{4 x 100 on 1:20 Pick Interval - HR 140-160              1-A    S
     100    1 x 100 on 2:00 Kick                                    1-B    K C
             Move Mpls Group into 1-2
   2,000    8 x 250 on 3:30                                         1-B    D
             Odds: Stroke 50 Drill-50 Swim-50 Drill-100 Swim
             Evens: Free 25 uw rec-50Swim-50-1-Arm-125 Build
             50 Single Arm - 125 Build
     120    8 x 15 on 1:00 Odds Kick !; Evens Swim !                5-B    K C
             "Do not let what you cannot do interfere with what you
             can do."  John Wooden, 10 NCAA Titles
         5:50 PM 5,420  Yards - Stress Value = 79

                    Workout #22 - Monday, 26 September  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                        1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build           1-B    D S
           {4 x 50 on :45 Open Turn - Fast Breakout                 1-B    S C
   1,000    1 x 1000 on 20:00 Reverse IM Pull 400-300-200-10        1-B    P
   1,200 3x{4 x 100 on 1:20 Pick Interval - HR 140-160              1-A    S
     100    1 x 100 on 2:00 Kick                                    1-B    K C
             Move Mpls Group into 1-2
     120    8 x 15 on :45 Fast                                      5-B    S C
   1,000    5 x 200 on 2:06 Stroke Zone II                            2    S S
     500    1 x 500 on 8:00 Loco Pull or K-Swim w/fins              1-B    K C
   1,000    8 x 125 on 1:15 Free Zone II                              2    S
             "Do not let what you cannot do interfere with what you
             can do."  John Wooden, 10 NCAA Titles
         5:51 PM 5,920  Yards - Stress Value = 124

                   Workout #25 - Tuesday, 27 September  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards Set Description                                          EGY WORK STK
  ====== ======================================================== === ==== ===
     400 1 x 400 on 12:00 6-5-4                                   1-B    S  FR
          8x300 100 K - 100 Stroke - 100 Free
          Fins & Paddles - Build Stroke, Desc SC on Free
          Breaststrokers will go 4x300 Kick-2up2dn-Brst w/Dolphin
         6:54 AM 2,800  Yards - Stress Value = 36

                   Workout #28 - Tuesday, 27 September  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             Casey & David will swim this in AM
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,500    3 x 500 on 8:30 100 Streamline Kick - 10&10 - 1-B    K CHO
             Right - Left - Partial Catch-Up
   1,500 3x{3 x 100 on 1:45 Swim w/6 beat Kick            1-B    S  FR
           {4 x 50 on :45 Desc Time & SC 1-4              1-B    S  FR
     600    30 x 20 on :45 u/w streamline kick            1-B    K CHO
         5:33 PM 4,600  Yards - Stress Value = 46

                   Workout #26 - Tuesday, 27 September  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards Set Description                                          EGY WORK STK
  ====== ======================================================== === ==== ===
     400 1 x 400 on 12:00 6-5-4                                   1-B    S  FR
          8x300 100 K - 100 Stroke - 100 Free
          Fins & Paddles - Build Stroke, Desc SC on Free
          Breaststrokers will go 4x300 Kick-2up2dn-Brst w/Dolphin
         6:54 AM 2,800  Yards - Stress Value = 36

                   Workout #51 - Tuesday, 27 September  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
             Casey & David will swim this in AM
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                       1-B    S  F
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build          1-B    D ST
           {4 x 50 on :45 Open Turn - Fast Breakout                1-B    S CH
   1,500    3 x 500 on 8:30 100 Streamline Kick - 10&10 -          1-B    K CH
             Right - Left - Partial Catch-Up
   1,800 3x{4 x 100 on 1:45 Swim w/6 beat Kick                     3-B    S  F
           {4 x 50 on :45 Desc Time & SC 1-4                       1-B    S  F
     600    30 x 20 on :45 u/w streamline kick                     1-B    K CH
             Roberto
             3 x 300 IM 1-50drill/25swim; 2-25drill/50swim; 3-full
             3 x 200 Descend 1-3 Free
             3 x 100 Descend to Fast! Stroke
         5:37 PM 4,900  Yards - Stress Value = 85

                   Workout #50 - Tuesday, 27 September  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
             Casey & David will swim this in AM
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                       1-B    S  F
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build          1-B    D ST
           {4 x 50 on :45 Open Turn - Fast Breakout                1-B    S CH
   1,500    3 x 500 on 8:30 100 Streamline Kick - 10&10 -          1-B    K CH
             Right - Left - Partial Catch-Up
   1,800 3x{4 x 100 on 1:45 Swim w/6 beat Kick                     3-B    S  F
           {4 x 50 on :45 Desc Time & SC 1-4                       1-B    S  F
     600    30 x 20 on :45 u/w streamline kick                     1-B    K CH
             Roberto
             3 x 300 IM 1-50drill/25swim; 2-25drill/50swim; 3-full
             3 x 200 Descend 1-3 Free
             3 x 100 Descend to Fast! Stroke
         5:37 PM 4,900  Yards - Stress Value = 85

                  Workout #32 - Wednesday, 28 September  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
     600    1 x 600 on 6:00 Back w/Paddles 50 Russ-100 Sw            1-B    S
     450    1 x 450 on 6:00 Swim every 4th 25 Fly                    1-B    S
     300    1 x 300 on 5:00 3 Brst-1 Fly Flip Turns                  1-B    S
     500    5 x 100 on 1:40 Kick w/fins                              1-B    K
     400    4 x 100 on 1:35 Kick w/fins                              1-B    K
     300    3 x 100 on 1:30 Kick w/fins                              1-B    K
     200    2 x 100 on 1:20 Kick w/fins                              1-B    K
     100    1 x 100 on 1:15 Kick                                     1-B    K
   1,600    8 x 200 on 2:45                                          1-A    S
             50 Drill - 25 Fly/Back/Breast - 75 Build HR 150+
             If you don't take the time to do it right, you probably
             won't have the time to do it over
         5:30 PM 5,450  Yards - Stress Value = 70

                  Workout #30 - Wednesday, 28 September  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards Set Description                                EGY WORK STK
  ====== ============================================== === ==== ===
     600 1 x 600 on 9:00 Change Every 200               1-B    S CHO
   1,200 2 x 600 on 8:00 Pull #1 Stroke Free/ #2 KickSw 1-B    K CHO
     600 1 x 600 on 9:00 6 Scull - 3 Swim               1-B    S CHO
     400 1 x 400 on 8:00 Kick                           1-B    K CHO
         6:45 AM 2,800  Yards - Stress Value = 28

                  Workout #34 - Wednesday, 28 September  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    1 x 600 on 6:00 Back w/Paddles 50 Russ-100 Sw 1-B    S  BK
     450    1 x 450 on 6:00 Swim every 4th 25 Fly         1-B    S  FR
     300    1 x 300 on 5:00 3 Brst-1 Fly Flip Turns       1-B    S  BR
     500    5 x 100 on 1:40 Kick w/fins                   1-B    K  FR
     400    4 x 100 on 1:35 Kick w/fins                   1-B    K  FR
     300    3 x 100 on 1:30 Kick w/fins                   1-B    K  FR
     200    2 x 100 on 1:20 Kick w/fins                   1-B    K  FR
     100    1 x 100 on 1:15 Kick                          1-B    K  FR
   1,200    16 x 75 on 1:00                                 2    S  IM
         5:24 PM 5,050  Yards - Stress Value = 74

                   Workout #37 - Thursday, 29 September  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards Set Description                               EGY WORK STK
  ====== ============================================= === ==== ===
   1,800 6 x 300 on :30 100 Free/ 100 Drill/ 100 IM    1-B    S  IM
     600 12 x 50 on :40 IM Order 50/ 50/ 55/ 45        1-B    S  IM
   2,400 3 x 800 on 10:30 #1 Pull, #2 Paddles, #3 Swim 1-B    P  FR
          or 4x600 One Each Fins & Pads
         6:44 AM 4,800  Yards - Stress Value = 48

                   Workout #40 - Thursday, 29 September  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards     Set Description                                          EGY WORK
  ======     ======================================================== === ====
   1,000  1x{ Standard Warm-Up--------------
            {1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
            {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
            {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
   1,600  1x{1 x 400 on 6:00 w/Pads-200 Strmline-200 10&10            1-B    K
            {1 x 400 on 6:00 w/Pads-100Strmline-100R-50Sw             1-B    D
            { 100 Left - 50 Swim
            {1 x 400 on 6:00 Right-Left-Catchup-Russian               1-B    S
            {1 x 400 on 6:00 6-Beat, Swim, Catchup, Swim              1-B    S
              Backstrokers
              1x400 w/Pads-200 Streamline-200 10&10
              1x400 w/Pads-100Strmline-100R-50Sw-.100L-50 Sw
              1x400 Right-Left-Catchup-Russian
              1x400  50 Right - 50 Left - 3-3-3 - Russian - Swim
              Breaststrokers
              1x400 100 Piston, 100 Dolphin, 100 Stm K, 100 Hands Bac
              1x400 100K Hands Back; 100 StrmK; 100 4-1, 3-1, 2-1
              100 25 uw recovery, 25 free
              1x300 50 Piston K 50K Hands Back, 100 4-1- 3-1 2-1;
              100 2up 2 under
              1x400 3P-1K, 2P-1K, 1P-1K, 25 u/w brst-25 free
              Butterfly
              1x400 200 Fly K on back; 200 Fly K on stomach
              1x300 FlyK on Stomach, uw recover, 3K-1P,
              1x400 100 uw recover, 100 R, 100 L, 100 3K-1p
              1 x 400 50 R, 50 L, 100 3K-1Pull, 100 3-3-3, 100 Swim
              10 x 200 100K-100Sw @3 HR 150-167
         5:12 PM 4,600  Yards - Stress Value = 46

                   Workout #38 - Thursday, 29 September  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards Set Description                               EGY WORK STK
  ====== ============================================= === ==== ===
   1,800 6 x 300 on :30 100 Free/ 100 Drill/ 100 IM    1-B    S  IM
     600 12 x 50 on :40 IM Order 50/ 50/ 55/ 45        1-B    S  IM
   2,400 3 x 800 on 10:30 #1 Pull, #2 Paddles, #3 Swim 1-B    P  FR
          or 4x600 One Each Fins & Pads
         6:44 AM 4,800  Yards - Stress Value = 48

                   Workout #42 - Thursday, 29 September  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
   1,600 1x{1 x 400 on 6:00 w/Pads-200 Strmline-200 10&10            1-B    K
           {1 x 400 on 6:00 w/Pads-100Strmline-100R-50Sw             1-B    D
           { 100 Left - 50 Swim
           {1 x 400 on 6:00 Right-Left-Catchup-Russian               1-B    S
           {1 x 400 on 6:00 6-Beat, Swim, Catchup, Swim              1-B    S
             Backstrokers
             1x400 w/Pads-200 Streamline-200 10&10
             1x400 w/Pads-100Strmline-100R-50Sw-.100L-50 Sw
             1x400 Right-Left-Catchup-Russian
             1x400  50 Right - 50 Left - 3-3-3 - Russian - Swim
             Breaststrokers
             1x400 100 Piston, 100 Dolphin, 100 Stm K, 100 Hands Bac
             1x400 100K Hands Back; 100 StrmK; 100 4-1, 3-1, 2-1
             100 25 uw recovery, 25 free
             1x300 50 Piston K 50K Hands Back, 100 4-1- 3-1 2-1;
             100 2up 2 under
             1x400 3P-1K, 2P-1K, 1P-1K, 25 u/w brst-25 free
             Butterfly
             1x400 200 Fly K on back; 200 Fly K on stomach
             1x300 FlyK on Stomach, uw recover, 3K-1P,
             1x400 100 uw recover, 100 R, 100 L, 100 3K-1p
             1 x 400 50 R, 50 L, 100 3K-1Pull, 100 3-3-3, 100 Swim
             - - - - - - - - SPlit From MIT - - - - - - -
     600    6 x 100 on 6:00 Sprint                                   4-B    S
   1,200    6 x 200 on 2:00 Easy 200 inbetween                       1-B    S
         5:31 PM 4,400  Yards - Stress Value = 86

                    Workout #55 - Friday, 30 September  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,600    16 x 100 on 1:20 Cruise Intervals             1-A    S  FR
   1,800    12 x 150 on 2:00 Cruise Intervals             1-A    S  FR
     900    12 x 75 on 1:00 Cruise Intervals              1-A    S  FR
         5:17 PM 5,300  Yards - Stress Value = 96

                    Workout #59 - Friday, 30 September  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,600    16 x 100 on 1:20 Cruise Intervals             1-A    S  FR
   1,800    12 x 150 on 2:00 Cruise Intervals             1-A    S  FR
     900    12 x 75 on 1:00 Cruise Intervals              1-A    S  FR
         5:17 PM 5,300  Yards - Stress Value = 96

                    Workout #52 - Friday, 30 September  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards Set Description                                 EGY WORK STK
  ====== =============================================== === ==== ===
     800 1 x 800 on 10:00 change @200's                  1-B    S CHO
     500 1 x 500 on 8:00 Pull/Drill stuff like yesterda  1-B    D STK
   1,800 18 x 100 on 1:08 or 36x50 @35; etc, long & bori 1-A    S  FR
         6:41 AM 3,100  Yards - Stress Value = 49

                    Workout #57 - Friday, 30 September  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,600    16 x 100 on 1:20 Cruise Intervals             1-A    S  FR
   1,800    12 x 150 on 2:00 Cruise Intervals             1-A    S  FR
     900    12 x 75 on 1:00 Cruise Intervals              1-A    S  FR
         5:17 PM 5,300  Yards - Stress Value = 96

                    Workout #63 - Saturday, 01 October  2005
                              Mid-Distance - M I T
         8:00 AM  Start
   Yards    Set Description                                    EGY WORK STK
  ======    ================================================== === ==== ===
             Carthage Dryland Circuit 6x4 man teams 4 min 1:17
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                   1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build      1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout            1-B    S CHO
     400    1 x 400 on 6:00 Extra 400 to re-do 1st 400         1-B    S  FR
     500    1 x 500 on 7:00 Loco Kick-Swim fins & pads         1-B    K  FR
   1,000    10 x 100 on 1:50 Kick-3rd person interval          1-B    K  FR
         8:51 AM 2,900  Yards - Stress Value = 29

                    Workout #64 - Saturday, 01 October  2005
                       Mid-Distance - Minneapolis Project
         8:00 AM  Start
   Yards    Set Description                                    EGY WORK STK
  ======    ================================================== === ==== ===
             Carthage Dryland Circuit 6x4 man teams 4 min 1:17
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                   1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build      1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout            1-B    S CHO
     400    1 x 400 on 6:00 Extra 400 to re-do 1st 400         1-B    S  FR
     500    1 x 500 on 7:00 Loco Kick-Swim fins & pads         1-B    K  FR
   1,000    10 x 100 on 1:50 Kick-3rd person interval          1-B    K  FR
         8:51 AM 2,900  Yards - Stress Value = 29
 
                    Workout #68 - Monday, 03 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards    Set Description                          EGY WORK STK
  ======    ======================================== === ==== ===
             Pool Set-up for 40 Yards
             Standard Warm-Up LC - - - - - - - - -
     960 1x{1 x 400 on 6:00 Turn Cycle               1-B    S  FR
           { 4-3-2 Turn Cycle
           {5 x 80 on 1:20 Stroke Drill-Build Cycle  1-B    D STK
           { 1-3 40 Drill-40 Swim / 4-5 Swi
           {4 x 40 on :45 Variable Sprint            1-B    S CHO
     240    6 x 40 on :40 1-3 Free; 4-6 Stroke       1-B    S CHO
             Desc SC and Time
   3,840 3x{1 x 640 on 8:00 Pull 40 Russian-120 Free 1-B    P  FR
           {4 x 160 on 2:00 or 2:10 - HR 150-165     1-A    S  FR
         7:10 AM 5,040  Yards - Stress Value = 69
 
                    Workout #71 - Monday, 03 October  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
             Lanes 3-4 Steve, Kyle, Ivan, Chris S, Jimmy, Casey
   1,000 1x{1 x 400 on 6:00 6-5-4 Turn Cycle                       1-B    S  F
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build          1-B    D ST
           {4 x 50 on :45 Open Turn - Fast Breakout                1-B    S CH
   2,700 3x{1 x 300 on 3:45 #1 Pull, #2 Swim, #3 Fins&Pads         1-B    S  F
           {4 x 150 on 2:00 IM Switch HR 155-168                   1-A    S  I
     600    8 x 75 on 1:10 Kick                                    1-B    K CH
             "Everything is simpler than you think and at the same
             time more complex than you imagine." von Goethe
         5:05 PM 4,300  Yards - Stress Value = 61
 
                    Workout #69 - Monday, 03 October  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards    Set Description                          EGY WORK STK
  ======    ======================================== === ==== ===
             Pool Set-up for 40 Yards
             Standard Warm-Up LC - - - - - - - - -
     960 1x{1 x 400 on 6:00 Turn Cycle               1-B    S  FR
           { 4-3-2 Turn Cycle
           {5 x 80 on 1:20 Stroke Drill-Build Cycle  1-B    D STK
           { 1-3 40 Drill-40 Swim / 4-5 Swi
           {4 x 40 on :45 Variable Sprint            1-B    S CHO
     240    6 x 40 on :40 1-3 Free; 4-6 Stroke       1-B    S CHO
             Desc SC and Time
   3,840 3x{1 x 640 on 8:00 Pull 40 Russian-120 Free 1-B    P  FR
           {4 x 160 on 2:00 or 2:10 - HR 150-165     1-A    S  FR
         7:10 AM 5,040  Yards - Stress Value = 69
 
                    Workout #73 - Monday, 03 October  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
             Lane 5: Chapman, Roberto, Jole
   1,000 1x{1 x 400 on 6:00 6-5-4 Turn Cycle                       1-B    S  F
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build          1-B    D ST
           {4 x 50 on :45 Open Turn - Fast Breakout                1-B    S CH
     600    6 x 100 on 1:30 25K-75 Sw - HR 150-165                 1-A    S  F
   1,000    5 x 200 on 2:35 IM Switch - HR 160-170                   2    S  I
     600    6 x 100 on 1:30 50K-50 Sw - HR 150-165                 1-A    S  F
   1,000    5 x 200 on 2:35 IM Switch 50-100-50                      2    S  I
     600    6 x 100 on 1:30 50 Drill-50 Swim                       1-B    S  F
     400    8 x 50 on :45 HR 185                                   3-B    S ST
             "Everything is simpler than you think and at the same
             time more complex than you imagine." von Goethe
         5:27 PM 5,200  Yards - Stress Value = 116

                    Workout #76 - Tuesday, 04 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
     960 1x{1 x 400 on 6:00 Turn Cycle                     1-B    S  FR
           { 4-3-2 Turn Cycle
           {5 x 80 on 1:20 Stroke Drill-Build Cycle        1-B    D STK
           { 1-3 40 Drill-40 Swim / 4-5 Swi
           {4 x 40 on :45 Variable Sprint                  1-B    S CHO
     800 4x{3 x 40 on :35 1-Arm                            1-B    D  FR
           {1 x 80 on 1:00 Swim DPS                        1-B    S  FR
   3,000 1x{6 x 200 on 2:40 40K-200 DPS                    1-B    S  FR
           {5 x 200 on 2:30 Faster - HR 155-170 2:09-2:22  1-A    S  FR
           {4 x 200 on 2:30 Fastest - HR 170-175 2:07-2:20   2    S  FR
     800    1 x 800 on 12:00 Every 4th 40 fast Fins & Pads 1-A    S FIN
         7:24 AM 5,560  Yards - Stress Value = 90

                    Workout #80 - Tuesday, 04 October  2005
                              Mid-Distance - M I T
         4:30 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
             Did not get to 1x600 50K-100Sw Fins & Pads Stk/Fr
     800 1x{1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {1 on 1:00 Skip the 50's
            1 on 40:00 Turn Work w/Steve Crocker
   1,500    12 x 125 on 1:45 Think Turns, Desc in sets of 4          1-A    S
             HR 155-170
     500    4 x 125 on 1:45 Zone II - HR 170+                          2    S
     600    1 x 600 on 8:00 50K-100Sw Fins & Pads Stk/Fr             1-B    S
             "I'm seeing a lot of progress there from whatever it is
             I just told you."  -Steve Crocker
         6:06 PM 3,400  Yards - Stress Value = 59

                    Workout #77 - Tuesday, 04 October  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
     960 1x{1 x 400 on 6:00 Turn Cycle                     1-B    S  FR
           { 4-3-2 Turn Cycle
           {5 x 80 on 1:20 Stroke Drill-Build Cycle        1-B    D STK
           { 1-3 40 Drill-40 Swim / 4-5 Swi
           {4 x 40 on :45 Variable Sprint                  1-B    S CHO
     800 4x{3 x 40 on :35 1-Arm                            1-B    D  FR
           {1 x 80 on 1:00 Swim DPS                        1-B    S  FR
   3,000 1x{6 x 200 on 2:40 40K-200 DPS                    1-B    S  FR
           {5 x 200 on 2:30 Faster - HR 155-170 2:09-2:22  1-A    S  FR
           {4 x 200 on 2:30 Fastest - HR 170-175 2:07-2:20   2    S  FR
     800    1 x 800 on 12:00 Every 4th 40 fast Fins & Pads 1-A    S FIN
         7:24 AM 5,560  Yards - Stress Value = 90

                    Workout #81 - Tuesday, 04 October  2005
                       Mid-Distance - Minneapolis Project
         4:30 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
     800 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {1 on 1:00 Skip the 50's
            1 on 40:00 Turn Work w/Steve Crocker
   1,125    9 x 125 on 1:45 Think Turns, Desc in sets of 3           1-A    S
             HR 155-170
     600    6 x 100 on 1:50 Zone II - HR 170+                        3-B    S
     300    1 x 300 on 8:00 Loco K-Sw w/fins & pads                  1-B    S
             We did not get to 4x50 3-B
             "I'm seeing a lot of progress there from whatever it is
             I just told you."  -Steve Crocker
         6:05 PM 2,825  Yards - Stress Value = 57

                   Workout #85 - Wednesday, 05 October  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    1 x 600 on :40 Fins u/w rec progression       1-B    D FIN
   3,600 3x{2 x 200 on 2:30 or 2:40 - HR 145-160          1-A    S  FR
           {8 x 100 on 1:30 Odds 50Dr-50 Sw/ Evs Kick     1-B    S CHO
             You get good at what you practice.
         5:12 PM 5,200  Yards - Stress Value = 64

                   Workout #87 - Wednesday, 05 October  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     600    1 x 600 on :40 Fins u/w rec progression        1-B    D FIN
   3,200 4x{1 x 300 on 2:30 or 2:40 - HR 145-160           1-A    S  FR
           {5 x 100 on 1:30 Zone II Odds Fr-Evens Stk @140   2    S CHO
     300    1 x 300 on 2:30 or 2:40 - HR 145-160           1-A    S  FR
     400    8 x 50 on 1:00 free                            3-B    S CHO
             You get good at what you practice.
         5:16 PM 5,500  Yards - Stress Value = 122

                    Workout #90 - Thursday, 06 October  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000 5x{1 x 100 on 1:50 Streamline K on Stomach       1-B    K  FR
           {2 x 50 on :50 Kick Strong                     1-B    K CHO
   2,100 1x{3 x 50 on :50 Drill                           1-B    S STK
           {1 x 75 on 1:05 Fr/ 1:10 Bk/Fl/ 1:15 Br -Build 1-A    S STK
           {5 x 75 on :55 Fr/ 1:05 Bk/Fl/ 1:10 Br         1-A    S STK
           {1 x 200 on 4:00 Breast Pull                   1-B    P  BR
           {4 x 50 on :45 Drill                           1-B    D STK
           {1 x 50 on :50 / :55/ 1:00                     1-A    S STK
           {7 x 50 on :45 / :50/ :55                      1-A    S STK
           { Pull Distance Out
           {1 x 300 on 4:00 50 Russian-100 Back           1-B    D  BK
           {16 x 25 on :20 Bk/ Fr; :25 Br or Fly          1-A    S STK
   1,000    5 x 200 on 3:00 50K- 100 Fr DPS- 50 Stroke!   1-A    S  FR
         5:17 PM 4,400  Yards - Stress Value = 64

                    Workout #92 - Thursday, 06 October  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000 5x{1 x 100 on 1:50 Streamline K on Stomach       1-B    K  FR
           {2 x 50 on :50 Kick Strong                     1-B    K CHO
   1,625 1x{3 x 50 on :50 Drill                           1-B    S STK
           {5 x 75 on 1:30                                3-B    S STK
           {1 x 200 on 4:00 Breast Pull                   1-B    P  BR
           {4 x 50 on :45 Drill                           1-B    D STK
           {8 x 50 on 1:10                                1-A    S STK
           {1 x 300 on 4:00 50 Russian-100 Back           1-B    D  BK
   1,400 4x{1 x 125 on 1:45 3B                            3-B    S CHO
           {1 x 100 on 1:30 DPS                           1-B    S CHO
           {1 x 75 on 1:15 3B                             3-B    S CHO
           {1 x 50 on :45 DPS                             1-B    S CHO
     400    1 x 400 on 5:00 25K- 50Sw-25 NB               1-B    S CHO
         5:35 PM 5,125  Yards - Stress Value = 91
 
                    Workout #96 - Friday, 07 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards Set Description                              EGY WORK STK
  ====== ============================================ === ==== ===
     400 1 x 400 on 6:00 4-3-2                        1-B    S  FR
     960 24 x 40 on :40 Every 6th Swim                1-B    D  FR
          1-5 u/w Recovery
          7-11 Right Arm Only
          13-17 Left Arm Only
          19-23 Russian
     800 1 x 800 on 14:00 Backstroke - Every 4th Free 1-B    P  BK
   1,800 5 x 360 on 5:00 IM-Free                      1-B    S  IM
          Stroke Count + Turns
         7:07 AM 3,960  Yards - Stress Value = 40
 
                    Workout #99 - Friday, 07 October  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     400    1 x 400 on 6:00 RIMO-50K-25Dr-25Sw            1-B    S  IM
     300    1 x 300 on 5:00 6 Sculls-3 Strokes            1-B    D  FR
     600    6 x 100 on 1:25 I-A                           1-A    S  FR
     400    16 x 25 on :20 free                           1-A    S  FR
   1,600    8 x 200 on 2:35 / 2:45 Zone II - HR 170         2    S  FR
     400    8 x 50 on :55 Kick                            1-B    K CHO
         5:23 PM 4,700  Yards - Stress Value = 89
 
                    Workout #97 - Friday, 07 October  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards    Set Description                              EGY WORK STK
  ======    ============================================ === ==== ===
     400    1 x 400 on 6:00 4-3-2                        1-B    S  FR
   1,800 3x{3 x 40 on :40 Rnds u/w, Right, Left, Russian 1-B    D  FR
           {3 x 160 on 2:00 40 Sw w/6-beat; 120 Free     1-A    S  FR
     400    1 x 400 on 6:00 Backstroke - Every 4th Free  1-B    P  BK
   1,800    5 x 360 on 5:00 IM-Free                      1-A    S  IM
         7:07 AM 4,400  Yards - Stress Value = 77

                    Workout #101 - Friday, 07 October  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                       1-B    S  F
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build          1-B    D ST
           {4 x 50 on :45 Open Turn - Fast Breakout                1-B    S CH
     400    1 x 400 on 6:00 RIMO-50K-25Dr-25Sw                     1-B    S  I
     300    1 x 300 on 5:00 6 Sculls-3 Strokes                     1-B    D  F
     600    6 x 100 on 1:25 I-A                                    1-A    S  F
     400    16 x 25 on :20 free                                    1-A    S  F
   1,600    8 x 200 on 2:35 / 2:45 Zone II - HR 170                  2    S  F
             Pelka <2:08, Schrank <2:12, Steenrod <2:18,
             Catellier <221, Staniger <223, Allen <226, Dodson 228
     400    8 x 50 on :55 Kick                                     1-B    K CH
         5:23 PM 4,700  Yards - Stress Value = 89

                   Workout #106 - Saturday, 08 October  2005
                              Mid-Distance - M I T
         9:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     800    8 x 100 on 1:30 4 K-R-L-S/4 Desc 1:20/15/10/05 1-B    S  FR
   3,900 1x{1 x 800 on 10:00 Negative Split & Descend      1-A    S  FR
           {1 x 200 on 3:00 Back or Fly/Free NS & Desc     1-B    S STK
           {1 x 400 on 5:00 Kick w/find                    1-B    K  FR
           {1 x 600 on 7:30 Negative Split & Descend       1-A    S  FR
           {1 x 400 on 6:30 Same as 200 above              1-B    S STK
           {1 x 300 on 6:00 Kick w/fins                    1-B    K  FR
           {1 x 400 on 5:00 Negative SPlit & Descend       1-A    S  FR
           {1 x 600 on 9:00 Same as 400 above              1-A    S STK
           {1 x 200 on 3:00 Kick w/fins                    1-B    K  FR
            20 on :40 Streamline jumps w/twist
         10:41 AM 5,700  Yards - Stress Value = 81

                   Workout #104 - Saturday, 08 October  2005
                       Mid-Distance - Minneapolis Project
         9:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     800    8 x 100 on 1:30 4 K-R-L-S/4 Desc 1:20/15/10/05 1-B    S  FR
   3,900 1x{1 x 800 on 10:00 Negative Split & Descend      1-A    S  FR
           {1 x 200 on 3:00 Back or Fly/Free NS & Desc     1-B    S STK
           {1 x 400 on 5:00 Kick w/find                    1-B    K  FR
           {1 x 600 on 7:30 Negative Split & Descend       1-A    S  FR
           {1 x 400 on 6:30 Same as 200 above              1-B    S STK
           {1 x 300 on 6:00 Kick w/fins                    1-B    K  FR
           {1 x 400 on 5:00 Negative SPlit & Descend       1-A    S  FR
           {1 x 600 on 9:00 Same as 400 above              1-A    S STK
           {1 x 200 on 3:00 Kick w/fins                    1-B    K  FR
     950 2x{1 x 50 on :30 Round 1 Free; Round 2 Stroke     3-B    S CHO
           {1 x 75 on 1:30                                 3-B    S CHO
           {1 x 100 on 2:00                                3-B    S CHO
           {1 x 150 on 2:00                                3-B    S CHO
           {1 x 100 on 2:00 u/w Recover Recovery           1-B    D  FR
   1,200    2 x 600 on 9:00 100 Fr/50 Stk; Bk-Br-Fr        1-A    P  IM
         11:05 AM 7,850  Yards - Stress Value = 137

                    Workout #110 - Monday, 10 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                    EGY WORK STK
  ======    ================================================== === ==== ===
     800 1x{1 x 400 on 6:00 4-3-2 Turn Cycle                   1-B    S  FR
           {5 x 80 on 1:20 Stroke Drill-Build Cycle            1-B    D STK
           { 1-3 40 Drill-40 Swim / 4-5 Swi
   4,320    9 x 480 on 5:30 1-3 40 Drill-80 Swim               1-A    S  FR
             4-6 120 Free-40 Stroke IMO
             7-9 Swim w/Paddles & Fins (Strokers 120Stk-40 Fr)
         7:04 AM 5,120  Yards - Stress Value = 94

                    Workout #114 - Monday, 10 October  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     150    10 x 15 on :50 Sprint - Odds K; Evens Stk     5-B    S CHO
   2,600 4x{3 x 50 on :45 Stroke Drill                    1-A    D STK
           {5 x 100 on 1:20 Zone II - HR 170                2    S STK
     300    1 x 300 on 5:00 Backstroke                    1-B    S  BK
     400    8 x 50 on :50 / :45/ :40/ :35                 1-A    S CHO
   1,800    9 x 200 on 2:30 Zone II - Odds Fr/ Evens IM     2    S  IM
         5:46 PM 6,250  Yards - Stress Value = 165

                    Workout #111 - Monday, 10 October  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards    Set Description                             EGY WORK STK
  ======    =========================================== === ==== ===
     800 1x{1 x 400 on 6:00 4-3-2 Turn Cycle            1-B    S  FR
           {5 x 80 on 1:20 Stroke Drill-Build Cycle     1-B    D STK
           { 1-3 40 Drill-40 Swim / 4-5 Swi
     800    1 x 800 on 12:00 40 Drill-80 DPS-40 Stroke! 1-A    S  FR
   3,360 7x{1 x 200 on 2:30                             1-A    S  FR
           {1 x 160 on 2:00                             1-A    S  FR
           {1 x 120 on 2:00                             3-B    S CHO
         7:15 AM 4,960  Yards - Stress Value = 108

                    Workout #115 - Monday, 10 October  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     150    10 x 15 on :50 Sprint - Odds K; Evens Stk     5-B    S CHO
   2,600 4x{3 x 50 on :45 Stroke Drill                    1-A    D STK
           {5 x 100 on 1:20 Zone II - HR 170                2    S STK
     300    1 x 300 on 5:00 Backstroke                    1-B    S  BK
     400    8 x 50 on :50 / :45/ :40/ :35                 1-A    S CHO
     800    8 x 100 on 2:00 Zone IIIb                     3-B    S  IM
         5:39 PM 5,250  Yards - Stress Value = 143

                    Workout #119 - Tuesday, 11 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards    Set Description                          EGY WORK STK
  ======    ======================================== === ==== ===
     800    1 x 800 on 12:00 Change Every 4th        1-B    S CHO
     960    12 x 80 on 1:00 Drill                    1-B    D STK
             Fly - 2 Under 2 Over
             Back - 1 Arm & 1-Arm Russian
             Breast- 2 Up 2 Dn
     800    1 x 800 on 12:00 Fin+Pads Loco Back Free 1-A    P  BK
   3,600 3x{1 x 400 on 7:00 Kick                     1-A    K CHO
           {1 x 800 on 12:00 Loco Stroke Free        1-A    S STK
             Descend SC Free; Descend Stroke Time
         7:39 AM 6,160  Yards - Stress Value = 106

                    Workout #124 - Tuesday, 11 October  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {8 x 25 on :25 Running Start/ 3pl catapult     1-B    S CHO
     500    1 x 500 on 8:00 Fins+Pads & Loco K-S          1-A    K CHO
   3,300 3x{1 x 400 on 6:00 Negative Split Every 4th Stk  1-B    P  FR
           {1 x 100 on 1:30 1-A                           1-A    S CHO
           {1 x 100 on 1:30 3-B                           3-B    S CHO
           {1 x 125 on 1:45 1-a                           1-A    S CHO
           {1 x 125 on 1:45 3-B                           3-B    S CHO
           {1 x 100 on 1:00 Kick                          1-B    K CHO
           {3 x 50 on :45 3-B                             3-B    S CHO
     500    10 x 50 on :50 TBD                            1-A    S CHO
         5:27 PM 5,300  Yards - Stress Value = 104

                    Workout #120 - Tuesday, 11 October  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards    Set Description                          EGY WORK STK
  ======    ======================================== === ==== ===
     800    1 x 800 on 12:00 Change Every 4th        1-B    S CHO
     960    12 x 80 on 1:00 Drill                    1-B    D STK
             Fly - 2 Under 2 Over
             Back - 1 Arm & 1-Arm Russian
             Breast- 2 Up 2 Dn
     800    1 x 800 on 12:00 Fin+Pads Loco Back Free 1-A    P  BK
   3,600 3x{1 x 400 on 7:00 Kick                     1-A    K CHO
           {1 x 800 on 12:00 Loco Stroke Free        1-A    S STK
             Descend SC Free; Descend Stroke Time
         7:39 AM 6,160  Yards - Stress Value = 106

                    Workout #125 - Tuesday, 11 October  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {8 x 25 on :25 Running Start/ 3pl catapult     1-B    S CHO
     500    1 x 500 on 8:00 Fins+Pads & Loco K-S          1-A    K CHO
   4,600 4x{1 x 400 on 6:00 Negative Split Every 4th Stk  1-B    P  FR
           {1 x 100 on 1:30 1-A                           1-A    S CHO
           {1 x 100 on 1:30 3-B                           3-B    S CHO
           {1 x 125 on 1:45 1-a                           1-A    S CHO
           {1 x 125 on 1:45 3-B                           3-B    S CHO
           {1 x 100 on 1:00 Kick                          1-B    K CHO
           {4 x 50 on :45 3-B                             3-B    S CHO
         5:34 PM 6,100  Yards - Stress Value = 126

                   Workout #129 - Wednesday, 12 October  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                      EGY WORK STK
  ======    ==================================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                     1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build        1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout              1-B    S CHO
   1,600    4 x 400 on 5:15 Paddles                              1-B    P  FR
             50 Russian- 50 Swim - 50 1-Arm, 200 Free, 50 Stroke
   1,200    4 x 300 on 4:00 100 Kick - 100 Free - 100 Stk        1-A    S  FR
   1,000    1 x 1000 on 13:00 Fins & Paddles Desc SC x100's      1-B    P  FR
   1,000    10 x 100 on 1:20 /1:25 Fastest youcan hold @155      1-A    S  FR
     300    1 x 300 on 5:00 6 Scull - 3 Strokes                  1-B    D  FR
   1,000    1 x 1000 on 15:00 25 scull/kick - 25 Swim            1-B    S  FR
         6:07 PM 7,100  Yards - Stress Value = 93

                   Workout #131 - Wednesday, 12 October  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,050 3x{1 x 100 on 1:30 50 1-Arm- 50 Swim             1-B    K  FR
           {5 x 50 on 1:00 Kick !                         1-A    K  FR
   1,200    4 x 300 on 4:00 K-Dr-Stk-50Dr-100 Free        1-A    S  FR
     450    6 x 75 on 1:00 Fins & Pads 20K-35 Fast-20 Bk  1-B    P  FR
   2,400 6x{1 x 100 on 1:20 Easy                          1-B    S CHO
           {1 x 100 on 1:20 Medium                        1-A    S CHO
           {1 x 100 on 1:20 Strong (Zone II)                2    S CHO
           {1 x 100 on 1:20 Fast                          3-B    S CHO
           {1 on 1:00 Rest
     300    1 x 300 on 5:00 6 Scull - 3 Strokes           1-B    D  FR
         6:06 PM 6,400  Yards - Stress Value = 119

                   Workout #134 - Thursday, 13 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards Set Description                              EGY WORK STK
  ====== ============================================ === ==== ===
     800 1 x 800 on 12:00 Change Every 200            1-B    S CHO
   1,800 9 x 200 on 2:30 Kick - Swim w/fins & paddles 1-A    K CHO
         6:37 AM 2,600  Yards - Stress Value = 44

                   Workout #147 - Thursday, 13 October  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     700    1 x 700 on 9:00 Pull Desc O#SC E#Time         1-A    P  FR
             Breaststroke
   2,850 3x{3 x 100 on 1:45 Drill: 3K-1P/ 2P-1K / 2up2dn  1-B    D  BR
           {2 x 75 on 1:05 25 Dr - 50 Stroke              1-A    S  BR
           {8 x 50 on :50 Descend 1-6 in 2's; 7-8 Free    1-A    S  BR
           { Zach - Odds Fast (III), Evens Easy (1A)
           {1 x 100 on 2:00 Easy                          1-B    S  FR
     400    1 x 400 on 6:00 Breast Pull (Last 25 Free)    1-B    P  BR
             .
             Backstroke
             3 Rounds: 300 #1 50R-100 Sw/ #2 50R-100 Sw
             #3 1-Arm Russian-100 Swim
             6x50 Desc x2's
             2x200 @3 Neg Split (Chap 2x150 3B
             - 1x500 Fr-Bk-Fr-Br-Fr After third Round
             .
             Butterfly
             Three Rounds:3x100 25K-50 Drill-25 Fly
             #1 4-Kick Fly; #2 uw recovery; #3 1-2-1-2
             8x50 2 Drill 2x{3 Desc-1 DPS Free
             2 x 100 @130 w/Fins
             400 Pull After Third Round
             .
             Freestyle
             2 Rounds 4x100 u/w recovery
             1 x 600 75 Free-25 IMO Neg Split
             10x50 1-4 Desc SC; 5-8 2@45/ 40/ 35
         5:41 PM 4,950  Yards - Stress Value = 73

                   Workout #135 - Thursday, 13 October  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards Set Description                              EGY WORK STK
  ====== ============================================ === ==== ===
     800 1 x 800 on 12:00 Change Every 200            1-B    S CHO
   1,800 9 x 200 on 2:30 Kick - Swim w/fins & paddles 1-A    K CHO
         6:37 AM 2,600  Yards - Stress Value = 44

                   Workout #148 - Thursday, 13 October  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     700    1 x 700 on 9:00 Pull Desc O#SC E#Time         1-A    P  FR
             Breaststroke
   2,250 3x{3 x 100 on 1:45 Drill: 3K-1P/ 2P-1K / 2up2dn  1-B    D  BR
           {2 x 75 on 1:05 25 Dr - 50 Stroke              1-A    S  BR
           {2 x 50 on :50 Odds Fast                       1-A    S  BR
           {2 x 50 on :50 Evens EZ                        1-B    S  FR
           {1 x 100 on 2:00 Easy                          1-B    S  FR
     400    1 x 400 on 6:00 Breast Pull (Last 25 Free)    1-B    P  BR
             .
         5:31 PM 4,350  Yards - Stress Value = 58

                    Workout #139 - Friday, 14 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards Set Description                        EGY WORK STK
  ====== ====================================== === ==== ===
     800 1 x 800 on 9:00 Change Every 200       1-B    S  FR
     480 1 x 480 on 5:00 Pull Drill Stuff       1-A    P CHO
   1,200 6 x 200 on 3:00 40K-120 Swim-40 Stroke 1-A    S  FR
     640 16 x 40 on :45 1-Arm Stuff             1-B    D  FR
         6:50 AM 3,120  Yards - Stress Value = 48

                    Workout #144 - Friday, 14 October  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build   1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout         1-B    S CHO
     300    1 x 300 on 5:00 6 Scull - 3 Swim                1-B    D CHO
   1,000    5 x 200 on 2:30 / 2:20/ 2:10                    1-A    S CHO
   1,650    1 x 1650 on 18:00 T-18                            2    S  FR
     800    1 x 800 on 10:00 Pull- 500 Loco Stk/Fr-300 Desc 1-B    P  FR
         5:10 PM 4,750  Yards - Stress Value = 91

                    Workout #140 - Friday, 14 October  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards Set Description                        EGY WORK STK
  ====== ====================================== === ==== ===
     800 1 x 800 on 9:00 Change Every 200       1-B    S  FR
     480 1 x 480 on 5:00 Pull Drill Stuff       1-A    P CHO
   1,200 6 x 200 on 3:00 40K-120 Swim-40 Stroke 1-A    S  FR
     640 16 x 40 on :45 1-Arm Stuff             1-B    D  FR
         6:50 AM 3,120  Yards - Stress Value = 48

                    Workout #145 - Friday, 14 October  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     300    1 x 300 on 5:00 6 Scull - 3 Swim              1-B    D CHO
   1,000    5 x 200 on 2:30 / 2:20/ 2:10                  1-A    S CHO
   1,650    1 x 1650 on 18:00 T-18                          2    S  FR
         4:58 PM 3,950  Yards - Stress Value = 83

                   Workout #152 - Saturday, 15 October  2005
                              Mid-Distance - M I T
         8:00 AM  Start
   Yards    Set Description                                     EGY WORK STK
  ======    =================================================== === ==== ===
             Reeder, Catellier, Staniger, Underwood, CSteenrod,
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                    1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build       1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout             1-B    S CHO
   1,350 6x{1 x 75 on 1:00 Stroke IMO 50Dr-25 Sw                1-B    D  IM
           {3 x 50 on :40 Desc 1-3; 4-6                         1-A    S  FR
   5,250 1x{4 x 300 on 4:00 Buoy & Paddles                      1-B    S  FR
           {3 x 100 on 1:30 Stroke 25 Dr - 75 Swim              1-A    S STK
           {5 x 200 on 5:00 100K-100 Sw Paddles Only            1-A    P  FR
           {3 x 150 on 2:20 25 Dr-25 Stk-50 Stk#2               1-A    S  IM
           {6 x 150 on 2:30 Desc 1-4 Swim                       1-A    S  FR
           {3 x 200 on 2:45 IM #1K-Sw/ #2Dr-Sw/ #3 Swim         1-B    S  IM
           {8 x 100 on 1:30 Swim w/Fins                         1-A    S  FR
         10:06 AM 7,600  Yards - Stress Value = 119

                   Workout #153 - Saturday, 15 October  2005
                       Mid-Distance - Minneapolis Project
         8:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,350 6x{1 x 75 on 1:00 Stroke IMO 50Dr-25 Sw          1-B    D  IM
           {3 x 50 on :40 Desc 1-3; 4-6                   1-A    S  FR
     500    20 x 25 on :20 3@20 1@40; Kicks @25           1-A    S  FR
     200    1 x 200 on 10:00 Race                         4-A    S STK
             Henry, Chap Free; Roberto Back, Zach Breast
     450    1 x 450 on 6:00 100 Swim / 50 Drill           1-B    S  FR
     300    6 x 50 on :50 HR 170+                         3-B    S  FR
     150    10 x 15 on :50 Fast Odds K- Evens Fr          5-B    S  FR
     100    1 x 100 on 4:00 Race                          4-A    S CHO
             Chap Back, Jole Breast, RJC & Henry Fly
     300    1 x 300 on 5:00 100 Sw - 200 6scull-3 strokes 1-B    S  FR
     800    8 x 100 on 1:30 25K-75Sw; 50050/ 75-25/ 100   1-A    S  FR
     100    1 x 100 on 3:00 Chap Fly, Jole & Henry Free,  4-B    S CHO
         9:55 AM 5,250  Yards - Stress Value = 133

                    Workout #157 - Monday, 17 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,200    1 x 1200 on 18:00 200 Sw - 200 40K-120Dr-40Stk 1-B    S  FR
   4,800 3x{1 x 640 on 9:00 IM - 80 Dr-60 Stk-20 Fr        1-B    S  IM
           {4 x 240 on 3:00 /3:10 HR ~150                  1-A    S  FR
     800    1 x 800 on 12:00 Pull Loco 1-4 K-Sw fin & Pads 1-B    P  FR
         7:37 AM 6,800  Yards - Stress Value = 97

                    Workout #163 - Monday, 17 October  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   2,100 3x{1 x 300 on 5:00 IM 25Dr-50 Sw                 1-B    S  IM
           {1 x 400 on 5:30 Free #1-2 Pull; #3-4 Swim     1-A    S  FR
   1,200    6 x 200 on 2:45 Odds Fr/ Evens IM               2    S  IM
     800    8 x 100 on 1:30 75K-25 Sw w/fins IMO          1-A    K FIN
   1,000    10 x 100 on 1:25 Zone II Odds Fr/ Evens Stk     2    S  FR
     600    3 x 200 on 2:25 Pull Desc 1-3                 1-A    P  FR
         6:05 PM 6,700  Yards - Stress Value = 137

                    Workout #158 - Monday, 17 October  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,200    1 x 1200 on 18:00 200 Sw - 200 40K-120Dr-40Stk 1-B    S  FR
   4,800 3x{1 x 640 on 9:00 IM - 80 Dr-60 Stk-20 Fr        1-B    S  IM
           {4 x 240 on 3:00 /3:10 HR ~150                  1-A    S  FR
     800    1 x 800 on 12:00 Pull Loco 1-4 K-Sw fin & Pads 1-B    P  FR
         7:37 AM 6,800  Yards - Stress Value = 97

                    Workout #165 - Monday, 17 October  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,200 3x{1 x 200 on 2:45 IM 25Dr-25 Fr                 1-B    S  IM
           {1 x 200 on 2:30 Free #1-2 Pull; #3-4 Swim     1-A    S  FR
   1,000    5 x 200 on 3:00 3-B                           3-B    S CHO
     600    6 x 100 on 1:30 75K-25 Sw w/fins IMO          1-A    K FIN
   2,400 3x{10 x 50 on :50 Zone III - Rnd 2 Stroke        3-B    S CHO
           {3 x 100 on 1:25 Zone I-A                      1-A    S CHO
           {1 on 1:45 Rest
         6:02 PM 6,200  Yards - Stress Value = 158

                    Workout #167 - Tuesday, 18 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards Set Description                     EGY WORK STK
  ====== =================================== === ==== ===
   2,000 1 x 2000 on 30:00 1-B after weights 1-B
         6:30 AM 2,000  Yards - Stress Value = 20

                    Workout #174 - Tuesday, 18 October  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000    2 x 500 on 7:00 Loco Stk-Fr / EZ-Fast         1-A    S CHO
   3,000 3x{4 x 100 on 1:30 Descend 1-4                   1-A    S CHO
           {6 x 100 on 1:40 Zone III-B                    3-B    S CHO
     600    6 x 100 on 5:00 Sprint                        4-B    S CHO
         6:09 PM 5,600  Yards - Stress Value = 174

                    Workout #170 - Tuesday, 18 October  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
     800    1 x 800 on 12:00 Change Every 200          1-B    S CHO
     720    6 x 120 on 2:00 40 1-Arm w/Board - 80 Swim 1-B    D CHO
   1,920 6x{1 x 80 on 1:20 Drill                       1-B    S CHO
           {1 x 80 on 1:20 Swim                        1-A    S CHO
           {2 x 80 on 1:20 Fins Descend                1-A    S CHO
     480    1 x 480 on 6:00 Kick                       1-B    K CHO
         7:08 AM 3,920  Yards - Stress Value = 54

                    Workout #173 - Tuesday, 18 October  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    8 x 75 on 1:30 Fins Swim - K Under - Swim     1-A    S FIN
   3,300 3x{3 x 100 on 1:30 Descend 1-3                   1-A    S CHO
           {4 x 100 on 1:30 I-A Odds (8x100)              1-A    S CHO
           {4 x 100 on 1:30 3-A Evens                     3-B    S CHO
     600    6 x 100 on 5:00 Fast Blocks                   4-B    S CHO
         6:09 PM 5,500  Yards - Stress Value = 160

                   Workout #177 - Wednesday, 19 October  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000    8 x 125 on 1:45 O# 50K-75 Sw/ E# 50Dr-75Sw    1-B    S  FR
   2,000    4 x 500 on 6:30 #1 Loco u/w Rec-Swim          1-B    P  FR
             #2 Back #3-4 Neg Split Every 4th 1 Breath
   1,600    16 x 100 on 1:20 1-10 Free - 11-16 IM         1-A    S  FR
     400    1 x 400 on 6:00 25 Breast / 25 Reverse Free   1-B    P  BR
         5:47 PM 6,000  Yards - Stress Value = 76

                   Workout #179 - Wednesday, 19 October  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     800 2x{5 x 50 on :40 Swim                            1-A    S  FR
           {10 x 15 on :45 Sprint                         5-A    K CHO
     600    8 x 75 on 1:05 25K-25Fr-25 Fl                 1-A    S CHO
   2,000    10 x 200 on 2:25 Zone II - HR 170               2    S  FR
     400    8 x 50 on 1:00 u/w recovery                   1-B    D  FR
   1,000    8 x 125 on 1:30 75K-50 Sw                     1-A    S  FR
         5:57 PM 5,800  Yards - Stress Value = 128

                   Workout #185 - Thursday, 20 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards Set Description                   EGY WORK STK
  ====== ================================= === ==== ===
   2,000 1 x 2000 on :30 1-B after Weights 1-B    S CHO
         6:01 AM 2,000  Yards - Stress Value = 20

                   Workout #188 - Thursday, 20 October  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     900    6 x 150 on 1:50 IM Primary Stroke K-D-S        1-A    S  IM
   4,050 1x{1 x 200 on 3:00 Kick Stroke 100 w/board & w/o  1-B    K CHO
           {3 x 100 on 1:40 Dr-Sw 75-25/ 50-50/ 25-75      1-B    D STK
           {5 x 200 on 2:50 Stroke (Fly 50K-1004KFly-50 Fl   2    S STK
           {1 x 400 on 6:00 Pull Every 4th Worst Stroke    1-A    P  FR
           {6 x 50 on :50 Drill                            1-B    D STK
           {6 x 125 on 1:50 Stroke (Fly 50 4Kick-75Fly)      2    S STK
           {12 x 25 on :25 Kick under :20                  1-A    K STK
           {16 x 50 on :45 Swim Every 4th Free               2    S STK
         5:48 PM 5,950  Yards - Stress Value = 126

                   Workout #186 - Thursday, 20 October  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards    Set Description                      EGY WORK STK
  ======    ==================================== === ==== ===
     800    1 x 800 on 12:00 u/w Turns           1-B    S CHO
   1,600    8 x 200 on 2:40 100K-100 Sw (80-120) 1-A    S CHO
   2,700 3x{1 x 400 on 5:30 Pull                 1-B    P CHO
           {10 x 50 on :45 Drill Stroke          1-B    D CHO
         7:17 AM 5,100  Yards - Stress Value = 67

                   Workout #190 - Thursday, 20 October  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     900    6 x 150 on 1:50 IM Primary Stroke K-D-S        1-A    S  IM
   3,450 1x{1 x 200 on 3:00 Kick Stroke 100 w/board & w/o  1-B    K CHO
           {3 x 100 on 1:40 Dr-Sw 75-25/ 50-50/ 25-75      1-B    D STK
           {5 x 150 on 2:50 Stroke (Fly 50K-1004KFly-50 Fl 3-B    S STK
           {1 x 400 on 6:00 Pull Every 4th Worst Stroke    1-A    P  FR
           {6 x 50 on :50 Drill                            1-B    D STK
           {6 x 100 on 1:50 Stroke (Fly 50 4Kick-75Fly)    3-B    S STK
           {12 x 25 on :25 Kick under :20                  1-A    K STK
           {12 x 50 on :50 Swim Every 4th Free             3-B    S STK
         5:46 PM 5,350  Yards - Stress Value = 128

                    Workout #193 - Friday, 21 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards Set Description                                EGY WORK STK
  ====== ============================================== === ==== ===
   1,920 8 x 240 on 3:30 1-4 40 1-Arm 80 Swim           1-B    D  FR
          5-8 40K-200 Swim
   1,920 16 x 120 on 1:35 1-4 40Dr-80 Swim; Desc in 4's 1-A    S  FR
   2,240 7 x 320 on 4:00 Odds DPS & Descend             1-A    S  FR
          Evens: 20 Dr-40Stk-20Free
         7:26 AM 6,080  Yards - Stress Value = 102

                    Workout #198 - Friday, 21 October  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {8 x 25 on :45 3pl Catapult / Running Start     1-B    S CHO
     400    4 x 100 on 1:40 u/w rec/ right/ left/ russian  1-B    D  FR
     800    1 x 800 on 12:00 Fins 50K-50 Breast            1-A    D  BR
     300    12 x 25 on :45 Variable Sprint w/fins          5-B    S CHO
   1,600    16 x 100 on 1:35 Zone III                      3-B    S  FR
     900    12 x 75 on 1:00 1-Fl/Bk 2-Bk/Br 3-Br/Fr 4-FlyK 1-A    S  IM
         5:50 PM 5,000  Yards - Stress Value = 148

                    Workout #194 - Friday, 21 October  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards Set Description                      EGY WORK STK
  ====== ==================================== === ==== ===
   1,440 6 x 240 on 3:30 1-4 40 1-Arm 80 Swim 1-B    D  FR
          5-8 40K-200 Swim
   1,000 1 x 1000 on 15:00 Scull Work -       1-B   DR STK
         6:38 AM 2,440  Yards - Stress Value = 24

                    Workout #199 - Friday, 21 October  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build   1-B    D STK
           {8 x 25 on :45 3pl Catapult / Running Start      1-B    S CHO
     400    4 x 100 on 1:40 u/w rec/ right/ left/ russian   1-B    D  FR
     400    1 x 400 on 6:00 Fins 50K-50 Breast              1-A    D  BR
     300    12 x 25 on :45 Variable Sprint w/fins           5-B    S CHO
   2,100    21 x 100 on 1:40 Zone II - HR 165                 2    S  FR
             6@1:40; 5@1:35; 4@1:30; 3@1:25; 2@1:20; 1@1:15
             Maintain HR as rest decreases
     900    12 x 75 on 1:00 1-Fl/Bk 2-Bk/Br 3-Br/Fr 4-FlyK  1-A    S  IM
         5:53 PM 5,100  Yards - Stress Value = 139

                   Workout #204 - Saturday, 22 October  2005
                              Mid-Distance - M I T
         8:00 AM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
             Whitewater Warm-Up
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                 1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build    1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout          1-B    S CHO
   1,000    2 x 500 on 7:00 Pull #1 Loco Stk-Fr #2 DPS-Fst   1-A    P  FR
     900    12 x 75 on 1:00 Desc in Sets of 3                1-A    S  FR
             Throw in some stroke on one of the above rounds
     600    6 x 100 on 1:10 Swim @ Zone II                     2    S  FR
     200    1 x 200 on 4:00 u/w Recover                      1-B   DR  FR
            1 on 59:59 Breakfast                             1-B
             Any Extra Warm-Up You Want
     900    1 x 900 on 59:59 Racing                          3-A    S STK
     800    2 x 400 on 8:00 Easy 500 After Races 1&2         1-B    S CHO
   1,000    1 x 1000 on 59:59 Team Warm-Down                 1-B    S  FR
         12:23 PM 6,400  Yards - Stress Value = 140

                   Workout #205 - Saturday, 22 October  2005
                       Mid-Distance - Minneapolis Project
         8:00 AM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
             Whitewater Warm-Up
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                 1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build    1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout          1-B    S CHO
   1,000    2 x 500 on 7:00 Pull #1 Loco Stk-Fr #2 DPS-Fst   1-A    P  FR
     900    12 x 75 on 1:00 Desc in Sets of 3                1-A    S  FR
             Throw in some stroke on one of the above rounds
     600    6 x 100 on 1:10 Swim @ Zone II                     2    S  FR
     200    1 x 200 on 4:00 u/w Recover                      1-B   DR  FR
            1 on 59:59 Breakfast                             1-B
             Any Extra Warm-Up You Want
     900    1 x 900 on 59:59 Racing                          3-A    S STK
     800    2 x 400 on 8:00 Easy 500 After Races 1&2         1-B    S CHO
   1,000    1 x 1000 on 59:59 Team Warm-Down                 1-B    S  FR
         12:23 PM 6,400  Yards - Stress Value = 140

                    Workout #208 - Monday, 24 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,200    1 x 1200 on 18:00 200 Free-200 Stroke         1-B    S STK
   2,400 2x{6 x 40 on :40 Drill                           1-B    D CHO
           {6 x 160 on 2:20 120 Fr Descend SC; 40 Stk Bld 1-B    S  FR
   3,200    8 x 400 on 5:15 40 Dr-80 Fr- 80 Stk - 200 Fr  1-A    S  FR
             Can Pull #5-6
         7:40 AM 6,800  Yards - Stress Value = 100

                    Workout #229 - Monday, 24 October  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                       EGY WORK STK
  ======    ===================================================== === ==== ===
             Had to run Geno to hospital - ran workout on the fly
   3,600 2x{2 x 400 on 6:00 IM - Drill Swim Stuff                 1-B    S  IM
           {5 x 200 on 2:45 Zone II Free                            2    S  FR
   1,800    1 x 1800 on 20:00 free                                1-B    S CHO
     850    1 x 850 on :40 free                                   1-A    S CHO
         5:17 PM 6,250  Yards - Stress Value = 111

                    Workout #209 - Monday, 24 October  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
     960 1x{1 x 400 on 6:00 Turn Cycle                    1-B    S  FR
           { 4-3-2 Turn Cycle
           {5 x 80 on 1:20 Stroke Drill-Build Cycle       1-B    D STK
           { 1-3 40 Drill-40 Swim / 4-5 Swi
           {4 x 40 on :45 Variable Sprint                 1-B    S CHO
     480    1 x 480 on 9:00 Loco Dr-S w/fins              1-A    K CHO
     600    3 x 200 on 3:00 Fly- 80K- 40Dr- 80Swim        1-A    S FLY
     160    4 x 40 on :45 EZ-Fastt                        5-B    S CHO
     800 4x{1 x 120 on 2:00 Free - Zone 3                 3-A    S CHO
           {1 x 80 on 1:00 Stroke Zone 3                  3-A    S STK
   1,800    3 x 600 on 9:00 #1 Pull; #2 40K-80 Sw; #3 F&P 1-A    S  FR
         7:26 AM 4,800  Yards - Stress Value = 135

                    Workout #230 - Monday, 24 October  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                       EGY WORK STK
  ======    ===================================================== === ==== ===
             Had to run Geno to hospital - ran workout on the fly
   3,600 2x{2 x 400 on 6:00 IM - Drill Swim Stuff                 1-B    S  IM
           {5 x 200 on 2:45 Zone II Free                            2    S  FR
   1,800    1 x 1800 on 20:00 free                                1-B    S CHO
     700    1 x 700 on :40 free                                   1-A    S CHO
         5:17 PM 6,100  Yards - Stress Value = 108

                    Workout #235 - Tuesday, 25 October  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards     Set Description                               EGY WORK STK
  ======     ============================================= === ==== ===
   1,000  1x{ Standard Warm-Up--------------
            {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
            {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
            {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000     8 x 125 on 1:45 25K-50 Swim - 50 Stroke       1-A    S CHO
     150     10 x 15 on :50 Sprint                         5-A    S
   2,400 12x{1 x 100 on 2:00 Drill-Swim                    1-A    S  FR
            {1 x 100 on 1:00 FAST                          3-A    S CHO
     500     1 x 500 on 8:00 100 Kick - 100 Stroke         1-B    P STK
      60     4 x 15 on 1:00 Pull Fast                      5-A    P  FR
     300     4 x 75 on 5:00 From Blocks                    5-B    S CHO
         5:59 PM 5,410  Yards - Stress Value = 175

                    Workout #210 - Tuesday, 25 October  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards     Set Description                               EGY WORK STK
  ======     ============================================= === ==== ===
   1,000  1x{ Standard Warm-Up--------------
            {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
            {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
            {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000     8 x 125 on 1:45 25K-50 Swim - 50 Stroke       1-A    S CHO
     150     10 x 15 on :50 Sprint                         5-A    S
   2,400 12x{1 x 100 on 2:00 Drill-Swim                    1-A    S  FR
            {1 x 100 on 1:00 FAST                          3-A    S CHO
     500     1 x 500 on 8:00 100 Kick - 100 Stroke         1-B    P STK
      60     4 x 15 on 1:00 Pull Fast                      5-A    P  FR
     300     4 x 75 on 5:00 From Blocks                    5-B    S CHO
         5:59 PM 5,410  Yards - Stress Value = 175

                   Workout #216 - Wednesday, 26 October  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build   1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout         1-B    S CHO
   1,000    10 x 100 on 1:30 Kick w/fins (except breaststro 1-A    K CHO
   4,050 1x{6 x 75 on 1:10 1-3 50 Dr-25 Sw/ 4-6 25-50       1-B    S CHO
           {2 x 400 on 5:30 Stroke-Free x 100's             1-A    S  FR
           {6 x 50 on :45 Drill                             1-B    D CHO
           {4 x 200 on 2:40 Desc 1-4                        1-A    S  FR
           {12 x 25 on :20 IMO Every 4th Free               1-A    S  IM
           {8 x 100 on 1:15 DPS                             1-B    S  FR
           {3 x 200 on 2:40 Desc 1-3 100 Fr-100 Stk         1-A    S
         5:46 PM 6,050  Yards - Stress Value = 95

                   Workout #217 - Wednesday, 26 October  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build   1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout         1-B    S CHO
   1,000    10 x 100 on 1:30 Kick w/fins (except breaststro 1-A    K CHO
   4,050 1x{6 x 75 on 1:10 1-3 50 Dr-25 Sw/ 4-6 25-50       1-B    S CHO
           {2 x 400 on 5:30 Stroke-Free x 100's             1-A    S  FR
           {6 x 50 on :45 Drill                             1-B    D CHO
           {4 x 200 on 2:40 Desc 1-4                        1-A    S  FR
           {12 x 25 on :20 IMO Every 4th Free               1-A    S  IM
           {8 x 100 on 1:15 DPS                             1-B    S  FR
           {3 x 200 on 2:40 Desc 100 Fr-100 Stk             1-A    S CHO
         5:46 PM 6,050  Yards - Stress Value = 95

                   Workout #221 - Thursday, 27 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards    Set Description                         EGY WORK STK
  ======    ======================================= === ==== ===
     640    1 x 640 on 9:00 Every 4th Stroke        1-B    S  FR
     960    2 x 480 on 5:15 40K-80P-40Stk - Paddles 1-A    S  FR
     480    6 x 80 on 1:10 40 Drill - 40 Build IMO  1-A    D  IM
   2,680 1x{6 x 200 on 2:45 IM Fr-Bk-Fr-Brst-Fr       2    S  IM
           {4 x 120 on 1:45 40K-80 DPS              1-B    S CHO
           {5 x 200 on 2:45 IM or Free (2:30)         2    S  IM
     800    16 x 50 on 1:00 1-Arm u/w Rec & Swim    1-B    D  FR
             3 1-Arm; 1 Swim
         7:29 AM 5,560  Yards - Stress Value = 114

                   Workout #222 - Thursday, 27 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards Set Description                     EGY WORK STK
  ====== =================================== === ==== ===
          Breaststroke Group - After Weights
   1,800 1 x 1800 on :40 Stretch Cord Stuff  1-A
         6:01 AM 1,800  Yards - Stress Value = 36

                   Workout #224 - Thursday, 27 October  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             Breaststrokers - MIT & Mpls
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    6 x 100 on 1:30 3k-1p/ 2k-1p/ brst/ free      1-B    D  BR
   1,000    4 x 250 on 3:30 Pull - Last 50 Back           1-A    P  FR
   2,850 3x{4 x 25 on :25 Kick - Under 20                 1-A    K  BR
           {4 x 25 on :25 Pull - Under 20 - Leave on Top  1-A    P  BR
           {4 x 25 on :40 Odds 4 Pullout/Kickouts         1-A    S  BR
           {1 x 100 on 2:00 Fast Breast                   3-A    S  BR
           {3 x 50 on :50 Drill                           1-B    D  BR
           {4 x 50 on :50 Fast Breast                     3-B    S  BR
           {1 x 200 on 3:00 Russian-Back-Russian-Back     1-B    D  BK
             Minneapolis:
             8 x 75 Odds IM Switch / Evens DPS Free
             MIT:
     900    9 x 100 on 1:20 Odds Free - Evens Desc IM     1-A    S  FR
         6:05 PM 6,350  Yards - Stress Value = 124

                   Workout #225 - Thursday, 27 October  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
             Backstrokers - MIT & Mpls
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
     600    6 x 100 on 1:30 Drill x 25's (Next line)                 1-B    D
             25 Each 3R-1Stroke/ 2R-1Stroke/ Swim/ 12.5 Spin-12.5 EZ
   1,000    4 x 250 on 3:30 Pull - Last 50 Breast                    1-A    P
   3,000 3x{6 x 25 on :25 Kick - 15m w/Breakout Stroke               1-A    K
           {4 x 25 on :25 Pull - Under 20 - Leave on Top             1-A    P
           {4 x 25 on :40 O# 3 Kicks+Spin/ E# 8K Break               1-A    S
           {1 x 100 on 2:00 Fast Back                                3-A    S
           {3 x 50 on :50 6 Scull - 3 Strokes Build                  1-B    D
           {4 x 50 on :50 Fast Backstroke                            3-B    S
           {1 x 200 on 3:00 Russian-Back-Russian-Back                1-B    D
             Minneapolis:
     600    8 x 75 on 1:15 O# 3B IM Switch/ E# DPS Free              3-B    S
             MIT:
             9 x 100 Odds Fr - Evens IM Descend
         6:05 PM 6,200  Yards - Stress Value = 133

                    Workout #237 - Friday, 28 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,200    2 x 600 on 8:30 #1 K-D-S / #2 50Stk-100 Fr    1-B    S CHO
   4,400 1x{1 x 800 on 12:00 IM 75K-75Dr-50 Swim DPS      1-A    D  IM
           {5 x 80 on 1:05 Free - Descend 1-4/ 5-8        1-B    S  FR
           {2 x 400 on 6:00 25Dr-75 Swim                  1-A    S  IM
           {8 x 50 on :50 25K- 25 Sw                      1-B    S  FR
           {4 x 200 on 3:00 IM orFr/Str-Zone II (HR 165+)   2    S  IM
           {8 x 50 on :50 Free 25 Russian-25 Sw           1-B    S  IM
           {8 x 100 on 1:20 IM or Stroke - Zone II          2    S  IM
   1,000    2 x 500 on 7:00 #1 Loco K-S w/fins #2 Pull    1-B    P FIN
         7:41 AM 6,600  Yards - Stress Value = 114

                    Workout #243 - Friday, 28 October  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {8 x 25 on :45                                 1-B    S CHO
   3,400 2x{1 x 600 on 8:00 K-Dr-Sw Free/Stroke           1-B    D CHO
           {4 x 25 on :45 Kick Fast!                      5-A    K CHO
           {5 x 200 on 2:30 Rnd 2 IM-Fr or Stk-Fr@2:40      2    S CHO
   1,000    1 x 1000 on 16:00 TBD                         1-B    S CHO
     900 4x{2 x 25 on :30 Kick Fast                       1-A    K CHO
           {1 x 75 on 1:00 Fast w/fins                    3-A    S CHO
           {1 x 100 on 2:00 free                          1-B    S CHO
         5:59 PM 6,300  Yards - Stress Value = 126

                    Workout #240 - Friday, 28 October  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards Set Description                            EGY WORK STK
  ====== ========================================== === ==== ===
   1,200 2 x 600 on 8:30 #1 K-D-S / #2 50Stk-100 Fr 1-B    S CHO
     500 1 x 500 on 7:30 Loco K-Sw w/fins           1-B    D  FR
     450 9 x 50 on :45 / :40/ :35                   1-A    S  FR
     300 3 x 100 on 2:00 Stroke - HR 175+           3-B    S STK
     400 1 x 400 on 7:00 50 Scull - 50 Swim         1-B   SC  FR
     300 4 x 75 on 1:30 Stroke - HR 175+            3-B    S STK
     300 1 x 300 on 5:30 Pull 50Free - 50 Russian   1-B    P  FR
     300 6 x 50 on :50 Stroke - HR 175+             3-B    S STK
     600 8 x 75 on 1:10 8K 1st Turn; 6 2nd Turn     1-B    S  BK
         7:28 AM 4,350  Yards - Stress Value = 75

                    Workout #244 - Friday, 28 October  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {8 x 25 on :45                                 1-B    S CHO
   2,300 2x{2 x 200 on 3:00 K-Dr-Sw Free/Stroke           1-A    D CHO
           {5 x 150 on 2:30 Rnd 2 IM-Fr or Stk-Fr@2:40    3-B    S CHO
   1,840 4x{4 x 15 on :45 Sprint                          5-A    S CHO
           {3 x 50 on 1:00 Kick w/Fins                    1-A    S CHO
           {2 x 75 on 1:00 Fast w/fins                    3-A    S CHO
           {1 x 100 on 2:00 free                          1-B    S CHO
         5:55 PM 5,140  Yards - Stress Value = 148

                    Workout #247 - Monday, 31 October  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,200    2 x 600 on 9:00 #1 Every 4th Stk IMO #2Rus-Swi 1-A    S  FR
   2,400    8 x 300 on 4:00 100 Dr- 100 Stk- 100 Fr        1-A    S  FR
   2,000 2x{4 x 125 on 1:35 free                           1-A    S  FR
           {1 x 500 on 7:00 Loco something                 1-B    S  FR
         7:21 AM 5,600  Yards - Stress Value = 102

                    Workout #251 - Monday, 31 October  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000    2 x 500 on 5:00 IM-Kick-IM-Kick-Stroke x100s  1-A    S  IM
     800    16 x 50 on :50 4 Each Stroke O# Drill, E#Swim 1-B    S  IM
     800    8 x 100 on 1:40 K-S w/paddles                 1-A    K CHO
     400    8 x 50 on :45 Drill/Build2! w/Fins+Pads IMO   5-B    S  IM
   2,700 1x{6 x 100 on 1:30 Reverse IM - HR 165-170         2    S  BK
           {3 x 150 on 2:30 IM Switch 100-50              1-A    S  IM
           {1 on 1:00 Extra Rest
           {6 x 100 on 1:30 Reverse IM - HR 165-170         2    S  BR
           {3 x 150 on 2:30 Same as above                 1-A    S  FR
           {6 x 100 on 1:40 Fr-Fly - HR 170-175             2    S FLY
         6:08 PM 6,700  Yards - Stress Value = 174

                    Workout #248 - Monday, 31 October  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,200    2 x 600 on 9:00 #1 Every 4th Stk IMO #2Rus-Swi 1-A    S  FR
   2,000    8 x 250 on 3:30 75Dr-75Stk-100 Fr              1-A    S  FR
     100    4 x 25 on 3:00 Scull against cordz             1-B    S STK
   1,000 1x{4 x 125 on 1:35 free                           1-A    S  FR
           {1 x 500 on 7:00 Loco something                 1-B    S  FR
         7:18 AM 4,300  Yards - Stress Value = 80

                    Workout #253 - Monday, 31 October  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     800    2 x 400 on 5:00 K-Stroke x100's               1-B    K CHO
     800    16 x 50 on :50 4 Each Stroke O# Drill, E#Fast 3-B    S  IM
     800    8 x 100 on 1:40 K-S w/paddles                 1-A    K CHO
     400    8 x 50 on :45 Drill/Build2! w/Fins+Pads IMO   5-B    S  IM
   2,700 1x{6 x 100 on 1:30 Reverse IM - HR 165-170         2    S  BK
           {3 x 150 on 2:30 IM Switch 100-50              1-A    S  IM
           {1 on 1:00 Extra Rest
           {6 x 100 on 1:30 Reverse IM - HR 165-170         2    S  BR
           {3 x 150 on 2:30 Same as above                 1-A    S  FR
           {6 x 100 on 1:40 Fr-Fly - HR 170-175             2    S FLY
         6:08 PM 6,500  Yards - Stress Value = 186

                   Workout #258 - Tuesday, 01 November  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {8 x 25 on :45 Open Turn - Fast Breakout       1-B    S CHO
     500    1 x 500 on 5:00 Pull Lungbusters              1-A    P  FR
     200    1 x 200 on 3:00 Descend x50's                 1-A    S  FR
     600    6 x 100 on 1:30 15 sec rest - Fast HR 180     3-B    S CHO
     300    1 x 300 on 4:00 Loco Back-Free                1-B    S  BK
     600    8 x 75 on 1:05 Fast HR 180                    3-B    S CHO
     300    1 x 300 on 5:00 Loco Back-Free                1-B    S CHO
     500    10 x 50 on :50 Fast HR                        3-B    S CHO
     300    1 x 300 on 4:00 Scull/Swim                    1-B   SC CHO
   1,600    8 x 200 on 2:45 50K-50Dr-50Sw-50Fast          1-A    S  FR
     200    4 x 50 on 3:00 Sprint from Block              4-A    S CHO
         6:00 PM 6,100  Yards - Stress Value = 153

                   Workout #259 - Tuesday, 01 November  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {8 x 25 on :45 Open Turn - Fast Breakout       1-B    S CHO
     500    1 x 500 on 5:00 Pull Lungbusters              1-A    P  FR
     200    1 x 200 on 3:00 Descend x50's                 1-A    S  FR
     600    6 x 100 on 1:30 15 sec rest - Fast HR 180     3-B    S CHO
     300    1 x 300 on 4:00 Loco Back-Free                1-B    S  BK
     600    8 x 75 on 1:05 Fast HR 180                    3-B    S CHO
     300    1 x 300 on 5:00 Loco Back-Free                1-B    S CHO
     500    10 x 50 on :50 Fast HR                        3-B    S CHO
     300    1 x 300 on 4:00 Scull/Swim                    1-B   SC CHO
   1,600    8 x 200 on 2:45 50K-50Dr-50Sw-50Fast          1-A    S  FR
     200    4 x 50 on 3:00 Sprint from Block              4-A    S CHO
         6:00 PM 6,100  Yards - Stress Value = 153

                  Workout #262 - Wednesday, 02 November  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4          1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build   1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout         1-B    S CHO
     400    1 x 400 on 5:30 Pull - Every 4th 1-Breath       1-B    P  FR
     800    8 x 100 on 1:10 Swim                            1-A    S  FR
     600    1 x 600 on 8:00 50K-100 Swim w/Paddles          1-B    P  FR
     800    8 x 100 on 1:15 Swim                            1-A    S  FR
     800    1 x 800 on 10:00 150 Free-50 Stroke IMO         1-B    P  FR
     800    8 x 100 on 1:20 50 Drill-50 Swim                1-B    S  FR
   1,000    1 x 1000 on 14:00 Loco Kick Swim out past flags 1-B    K  FR
         5:53 PM 6,200  Yards - Stress Value = 78

                  Workout #264 - Wednesday, 02 November  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     150    10 x 15 on 1:00 5 Kick - 5 Swim               5-B    S CHO
     400    1 x 400 on 5:30 Pull - Every 4th 1-Breath     1-B    P  FR
     800    8 x 100 on 1:10 Swim                          1-A    S  FR
     600    1 x 600 on 8:00 50K-100 Swim w/Paddles        1-B    P  FR
     800    8 x 100 on 1:15 Swim                          1-A    S  FR
     800    1 x 800 on 10:00 150 Free-50 Stroke IMO       1-B    P  FR
     800    8 x 100 on 1:20 50 Drill-50 Swim              1-B    S  FR
         5:49 PM 5,350  Yards - Stress Value = 86

                   Workout #268 - Thursday, 03 November  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                     EGY WORK STK
  ======    =================================================== === ==== ===
             All Backstrokers
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4              1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build       1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout             1-B    S CHO
     900    6 x 150 on 2:30 50K w/Vert Board - 100 Sw           1-A    S  FR
             Sprinters will go 6x75 Vert Drill (See Breast)
   4,350 3x{2 x 150 on 2:15 6 Sculls- 2 1-Arm Strokes (1ea      1-B    D  BK
           {4 x 25 on :30 8 Kicks - Breakout+3! (E#-Spin        5-B    S  BK
           {1 x 200 on 3:00 Broken 200 Back                     3-A    S  BK
           { #1 75-50-25-50 #2 50-100-50 #3 75-75-50 #4 100-100
           {3 x 50 on :50 5-4-3 Accellerate to 3                1-B    D  BK
           {4 x 75 on 1:20 Fast back w/Fins                     3-B    S  BK
           {1 x 400 on 5:30 75 Free - 25 #2 Stroke              1-A    S  FR
         5:58 PM 6,250  Yards - Stress Value = 173

                    Workout #271 - Friday, 04 November  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
     720    1 x 720 on 13:00 40 Drill-80Free-40 Stk-80Free 1-B    S  FR
     640    16 x 40 on :40 1 Drill-3 Swim IMO              1-A    S  IM
   1,200    5 x 240 on 3:00 Fins 80K- 120 RL-CatchUp- 40Sw 1-B    S STK
   1,800 5x{1 x 160 on 2:00 IM Drill                       1-B    D  IM
           {1 x 200 on 2:40 IM +40 Free                    1-A    S  FR
     400    1 x 400 on 6:00 Pull - Breast (w/fly K)or Back 1-B    P  BR
   1,400    7 x 200 on 2:20 Swim                           1-A    S  FR
         7:36 AM 6,160  Yards - Stress Value = 92

                    Workout #276 - Friday, 04 November  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4          1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build   1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout         1-B    S CHO
     150    10 x 15 on :50 Kick-Swim / Swim-Kick            4-B    K CHO
   1,200    12 x 100 on 1:15 /1:20 Odds Free / Evens IM     1-A    S  FR
   2,200    11 x 200 on 2:20 /2:25 1-5 50Stk-150 Fr; 6-11Fr   2    S  FR
     300    1 x 300 on 5:00 25Fly-25Bk-25Brst-75 Free       1-A    S  IM
   1,800    12 x 150 on 1:50 or 2:00 Stroke HR 155-165      1-A    S STK
             1-4 Free / 5-8 Stk or IM @2:00 / 9-12 Free
         5:57 PM 6,650  Yards - Stress Value = 154

                    Workout #273 - Friday, 04 November  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
     720    1 x 720 on 13:00 40 Drill-80Free-40 Stk-80Free 1-B    S  FR
     640    16 x 40 on :40 1 Drill-3 Swim IMO              1-A    S  IM
   1,200    5 x 240 on 3:00 Fins 80K- 120 RL-CatchUp- 40Sw 1-B    S STK
   1,800 5x{1 x 160 on 2:00 IM Drill                       1-B    D  IM
           {1 x 200 on 2:40 IM +40 Free                    1-A    S  FR
     400    1 x 400 on 6:00 Pull - Breast (w/fly K)or Back 1-B    P  BR
   1,400    7 x 200 on 2:20 Swim                           1-A    S  FR
         7:36 AM 6,160  Yards - Stress Value = 92

                    Workout #277 - Friday, 04 November  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4          1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build   1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout         1-B    S CHO
     150    10 x 15 on :50 Kick-Swim / Swim-Kick            4-B    K CHO
   1,200    12 x 100 on 1:15 /1:20 Odds Free / Evens IM     1-A    S  FR
   2,200    11 x 200 on 2:20 /2:25 1-5 50Stk-150 Fr; 6-11Fr   2    S  FR
     300    1 x 300 on 5:00 25Fly-25Bk-25Brst-75 Free       1-A    S  IM
   1,800    12 x 150 on 1:50 or 2:00 Stroke HR 155-165      1-A    S STK
             1-4 Free / 5-8 Stk or IM @2:00 / 9-12 Free
         5:57 PM 6,650  Yards - Stress Value = 154

                   Workout #281 - Saturday, 05 November  2005
                              Mid-Distance - M I T
         8:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             Carthage vs. Hope
     800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
   1,200    8 x 150 on 2:00 Odds 75IM-75Fr Evens Dr-Swim  1-B    S  FR
     600    1 x 600 on 9:00 50 Drill (u/w) 100 Swim       1-B    K  BK
     600    6 x 100 on 1:30 Descend                       1-B    S CHO
     200    4 x 50 on 1:00 free                           1-A    S CHO
             Be back at 12:00 noon.
   1,200    1 x 1200 on 20:00 Additional Warm-Up          1-B    S CHO
     400    1 x 400 on 12:00 Racing                       3-A    S  FR
   1,000    1 x 1000 on 15:00 Warm-Down                   1-B    S  FR
         9:51 AM 6,000  Yards - Stress Value = 82

                   Workout #282 - Saturday, 05 November  2005
                       Mid-Distance - Minneapolis Project
         8:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             Carthage vs. Hope
     800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
   1,200    8 x 150 on 2:00 Odds 75IM-75Fr Evens Dr-Swim  1-B    S  FR
     600    1 x 600 on 9:00 50 Drill (u/w) 100 Swim       1-B    K  BK
     600    6 x 100 on 1:30 Descend                       1-B    S CHO
     200    4 x 50 on 1:00 free                           1-A    S CHO
             Be back at 12:00 noon.
   1,200    1 x 1200 on 20:00 Additional Warm-Up          1-B    S CHO
     400    1 x 400 on 12:00 Racing                       3-A    S  FR
   1,000    1 x 1000 on 15:00 Warm-Down                   1-B    S  FR
         9:51 AM 6,000  Yards - Stress Value = 82

                    Workout #287 - Monday, 07 November  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   4,600 2x{4 x 100 on 1:30 Drill-Swim IM Order           1-A    S  IM
           {1 x 300 on 5:30 Loco Kick-Swim                1-A    P  FR
           {8 x 200 on 2:20 Rnd 1 Free/ Rnd 2 IM @2:30      2    S  FR
     100    4 x 25 on :45 SPRINT!                         5-A    S  FR
   1,650 3x{4 x 25 on :30 Scull                           1-B    S  FR
           {3 x 150 on 2:00 50Kick-100 IM                 1-A    S  IM
         5:49 PM 7,350  Yards - Stress Value = 168

                    Workout #290 - Monday, 07 November  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   3,400 2x{4 x 100 on 1:30 Drill-Swim IM Order            1-A    S  IM
           {1 x 300 on 5:30 Loco Kick-Swim                 1-A    P  FR
           {5 x 200 on 2:20 Rnd 1 IM-Fr/ Rnd 10x100 @1:10+   2    S  FR
     100    4 x 25 on :45 SPRINT!                          5-A    S  FR
   1,200 3x{4 x 25 on :30 Scull                            1-B    S  FR
           {2 x 150 on 2:00 50Kick-100 IM                  1-A    S  IM
             Stretch Cordz
         5:29 PM 5,700  Yards - Stress Value = 123

                   Workout #292 - Tuesday, 08 November  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,200    1 x 1200 on 18:00 40 uw Rec - Swim            1-B    S  FR
   3,240 3x{1 x 400 on 4:40 Pull - Descend Each Round     1-A    P  FR
           {1 x 360 on 4:20 40 Back-80Free                1-A    S  FR
           {1 x 320 on 4:00 Swim                          1-A    S  FR
     800    1 x 800 on 14:00 Kick - Every 4th Swim w/fins 1-B    K  FR
     840 7x{1 x 80 on 1:00 Fast                           3-B    S  FR
           {1 x 40 on :40 EZ                              1-B    S CHO
         7:29 AM 6,080  Yards - Stress Value = 110

                   Workout #296 - Tuesday, 08 November  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     200    8 x 25 on :30 Easy-Fast / Fast-Easy           5-A    S CHO
     800    8 x 100 on 1:30 Sw/ 25K-75Sw/ 50-50/ 75-25    1-B    K CHO
   1,000    5 x 200 on 3:00 Fast (Mpls EMFMF)             3-B    S CHO
     400    1 x 400 on 6:30 Backstroke Easy               1-B    S CHO
     750    5 x 150 on 2:10 Fast (Mpls EMFMF)             3-B    S CHO
     600    1 x 600 on 9:00 50 Scull-100 Swim             1-B    S CHO
     600    6 x 100 on 6:00 Blocks                        4-B    S CHO
         6:18 PM 5,350  Yards - Stress Value = 154

                   Workout #294 - Tuesday, 08 November  2005
                       Mid-Distance - Minneapolis Project
         6:00 AM  Start
   Yards Set Description                                EGY WORK STK
  ====== ============================================== === ==== ===
     720 1 x 720 on 18:00 40 uw Rec - Swim              1-B    S  FR
   1,200 6 x 200 on 3:00 40 Drill-40 Swim-40 Dr-80 Swim 1-A    S  FR
   1,600 1 x 1600 on 24:00 TBD                          1-B    S  FR
         7:04 AM 3,520  Yards - Stress Value = 47

                   Workout #297 - Tuesday, 08 November  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     200    8 x 25 on :30 Easy-Fast / Fast-Easy           5-A    S CHO
     800    8 x 100 on 1:30 Sw/ 25K-75Sw/ 50-50/ 75-25    1-B    K CHO
   1,000    5 x 200 on 3:00 Fast (Mpls EMFMF)             3-B    S CHO
     400    1 x 400 on 6:30 Backstroke Easy               1-B    S CHO
     750    5 x 150 on 2:10 Fast (Mpls EMFMF)             3-B    S CHO
     600    1 x 600 on 9:00 50 Scull-100 Swim             1-B    S CHO
     500    5 x 100 on 6:00 Blocks                        4-B    S CHO
         6:12 PM 5,250  Yards - Stress Value = 146

                  Workout #300 - Wednesday, 09 November  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
   1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4           1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build    1-B    D STK
           {1 x 400 on 6:00 Same as above but 4-5-6          1-B    S CHO
     500    20 x 25 on :30 Odds Scull, Evens Pull            1-B   SC  FR
   2,000    1 x 2000 on 30:00 1000 w/Fins & Paddles-1000 w/o 1-B    S  FR
             Work on DPS - Every 5th 100 is Catch-Up
   2,700 3x{1 x 400 on 6:00 100K-100Sw-100K-100 IM!          1-A    S  FR
           {1 x 300 on 4:00 200 Fr - 100 Strong              1-A    S  FR
           {1 x 200 on 2:40 IM Drill-Swim                    1-A    S  FR
         5:57 PM 6,400  Yards - Stress Value = 91

                  Workout #302 - Wednesday, 09 November  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {1 x 400 on 6:00 Same as above but 4-5-6        1-B    S CHO
     500    20 x 25 on :30 Odds Scull, Evens Pull          1-B   SC  FR
     900    6 x 150 on 1:45 HR 145 Last 25/50 Stroke       1-A    S  FR
     700    7 x 100 on 1:10 or 1:15 stk touch & go @165      2    S CHO
     300    1 x 300 on 5:00 u/w recover - swim (or 1-armbk 1-B    D CHO
     700    7 x 100 on 1:15 Same as above                    2    S CHO
     750    6 x 125 on 1:45 25K-25Dr-75 DPS                1-B    S CHO
         5:40 PM 5,050  Yards - Stress Value = 88

                   Workout #306 - Thursday, 10 November  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,080    3 x 360 on 5:00 1-Dr-Sw; 2-K-Sw; 3-40Stk-80 Fr 1-B    S CHO
     640    16 x 40 on :40 Right/ Swim/ Left/ Swim/ Fly    1-A    D  FR
             #16 is Reverse Free / Back
     640    8 x 80 on 1:20 Breast Pull                     1-B    P  BR
     160    1 x 160 on 3:00 Kick                           1-B    K  FR
     320    8 x 40 on :40 Breast w/fins                    1-A    P  BR
   1,920 2x{1 x 320 on 4:30 IM #1 x80's; #2-3 x160's       1-A    S  IM
           {1 x 320 on 4:00 free                           1-A    S  FR
           {1 x 320 on 4:30 120 Back-40 Free               1-A    S  BK
             One more LC workout
         7:22 AM 4,760  Yards - Stress Value = 77

                   Workout #310 - Thursday, 10 November  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,500 3x{4 x 50 on 1:00 /:55/:50/:45 Kick              1-A    K  FR
           { Round 2 - Kick :55/ :50/ :45/ :40
           {1 x 300 on 4:00 Pull                          1-A    P  FR
   2,400 4x{4 x 50 on :50 Drill in Stroke                 1-B    D STK
           {4 x 100 on 1:15 or 1:20 Stroke                1-A    S  FR
   1,500 3x{10 x 50 on 1:00 HR 180                        3-B    S CHO
           {1 on 2:00 Rest
         5:55 PM 6,400  Yards - Stress Value = 140

                   Workout #309 - Thursday, 10 November  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards     Set Description                               EGY WORK STK
  ======     ============================================= === ==== ===
   1,000  1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
            {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
            {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,200  2x{4 x 50 on 1:00 /:55/:50/:45 Kick-Swim         1-A    K  FR
            { Round 2 - Kick :55/ :50/ :45/ :40
            {2 x 200 on 3:00 Swim w/fins                   1-A    S  FR
   1,200     4 x 300 on 5:00 IM 25Dr-50Stroke / or Brst    1-A    S STK
   1,500 10x{1 x 50 on 1:00 25 Scull-25 Swim               1-B    D CHO
            {1 x 50 on 1:00 25 DPS-15y Fast-10y Easy       1-A    S  FR
            {1 x 50 on 1:00 Fast                           3-B    S  FR
         5:31 PM 4,900  Yards - Stress Value = 93

                    Workout #314 - Friday, 11 November  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards Set Description                                 EGY WORK STK
  ====== =============================================== === ==== ===
     800 2 x 400 on 5:30 80 Drill - 120 Swim Stk/Free    1-B    D CHO
   1,440 12 x 120 on 1:50 /2:00 Odds Sw, Evens K w/F&Pad 1-A    S  FR
     480 6 x 80 on 1:10 40 Russian - 40 Back             1-B    S  BK
   3,200 4 x 800 on 10:30 Desc 1-3 Hold 4                1-A    S  FR
     800 1 x 800 on 12:00 40 K - 40 Sw w/Pads & Fins     1-A    S  FR
          Start Out Under 10:00 Descend to sub-9:00
         7:42 AM 6,720  Yards - Stress Value = 122

                    Workout #320 - Friday, 11 November  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards Set Description                             EGY WORK STK
  ====== =========================================== === ==== ===
   2,000 1 x 2000 on 30:00 Meet Warm-Up              1-B    S CHO
     400 1 x 400 on 10:00 Racing                     4-B    S CHO
   1,200 1 x 1200 on 4:00 Warm-Down (Post and During 1-B    S CHO
         4:48 PM 3,600  Yards - Stress Value = 64

                    Workout #315 - Friday, 11 November  2005
                       Mid-Distance - Minneapolis Project
         7:00 AM  Start
   Yards Set Description        EGY WORK STK
  ====== ====================== === ==== ===
   2,000 1 x 2000 on 30:00 free 1-B
         7:30 AM 2,000  Yards - Stress Value = 20

                    Workout #318 - Friday, 11 November  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     800    16 x 50 on :45 Fr @40; Fl&Bk @45; Br @50       1-A    S  IM
             IMO Rnd 1 Drill Swim; 2 Kick-Swim; 3-4 Swim
     100    4 x 25 on 2:00 Cords                           5-A    S CHO
   1,000    8 x 125 on 1:40 Swim - HR 160-165                2    S CHO
             Can do some IM Switch
     300    1 x 300 on 5:00 25 Scull - 50 Swim             1-B    S CHO
     400    1 x 400 on 8:00 w/fins Kick-Swim! In/Out Walls 1-A    K  FR
   1,000    8 x 125 on 1:40 Same as Above                    2    S CHO
     400    1 x 400 on 6:00 TBD                            1-B    S CHO
      50    2 x 25 on 2:00 Cords Scull                     1-B    S CHO
      50    2 x 25 on 2:00 Cords Fast                      5-A    S CHO
         5:48 PM 5,100  Yards - Stress Value = 107

                   Workout #323 - Saturday, 12 November  2005
                       Mid-Distance - Minneapolis Project
         8:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    3 x 200 on 3:00 50 6sc3str/ 25R 25 Sw         1-B    S  BK
             Zach 3x150 50 3K-1P; 2up2dn; 50 DPS
     375 1x{1 x 75 on 2:30 10&10K                         1-A    S  BK
           {1 x 25 on :40 15m Fast                        5-A    S CHO
           {1 x 75 on 2:30 3-2-1                          1-B    S  BK
           {1 x 50 on :40 Build Strong to Fast            5-A    S  BK
           {1 x 75 on 1:30 Russian                        1-B   DR  FR
           {1 x 75 on 1:30 Build Strong to Fast           5-A    S  BK
     600    1 x 600 on 6:00 Loco 1-3 Free/ Breast         1-B    S  BR
             Jole Loco Free/Back
     150    3 x 50 on :50 200 Pace -1 sec                 3-A    S STK
     600    6 x 100 on 1:15 Desc 1-4; Hold 5-6            1-A    S  FR
      50    2 x 25 on 1:00 Fast 25 to turn                5-A    S CHO
     300    1 x 300 on 5:00 Scull-type Stuff              1-B    D CHO
             Medley Relay Starts TiVO
         9:12 AM 3,675  Yards - Stress Value = 58

                    Workout #326 - Sunday, 13 November  2005
                       Mid-Distance - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {1 x 400 on 6:00 4-5-6                         1-B    S CHO
   1,000    1 x 1000 on 15:00 Pull Loco Stroke-Free       1-B    P CHO
     750    5 x 150 on 2:00 Odds Fr @1:45; Evens IM @2:00 1-A    S CHO
     600    1 x 600 on 8:00 1-A                           1-A
         4:57 PM 3,550  Yards - Stress Value = 49

                    Workout #329 - Monday, 14 November  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,500    3 x 500 on 7:30 #1 Fr-Bk; #2 Fr-Br x100's;     1-B    S  IM
             #3 Fly-Free-Back-Free-Breast-Free
   1,500    3 x 500 on 7:00 #1 50 1-Arm/ 75 Sw;            1-A    P  FR
             #2 Loco Free-Stroke 4-1; #3 Fins + Paddles
   3,900 2x{4 x 75 on 1:00 50 Drill - 25 Free              1-B    D CHO
           {6 x 150 on 2:00 3@2:00; 3@1:50 Build to last 5 1-A    S  FR
           {5 x 150 on 1:40 /1:45 - Strong                   2    S  FR
     200    1 x 200 on 4:00 Breast Pull (after 1st round)  1-B    P  BR
         7:43 AM 7,100  Yards - Stress Value = 134

                    Workout #331 - Monday, 14 November  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    1 x 600 on 9:00 Pull Lungbusters                2    P  FR
   1,000    8 x 125 on 1:45 50K-75 IM w/fins & Pads       1-A    S  FR
     120    8 x 15 on :45 Sprint !                        5-A    S  FR
   3,200 8x{1 x 200 on 2:50 IM - Dr-Swim                  1-A    S  IM
           {1 x 200 on 2:20 Fast                          3-A    S  FR
     900    1 x 900 on 13:00 100 Fr-200 IM-200 Fr-100 IM  1-A    S  FR
             Last 300 Pull Free
         6:04 PM 6,820  Yards - Stress Value = 199

                    Workout #334 - Monday, 14 November  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     800    8 x 100 on 1:30 Odds IM / Evens K-S weak Stk  1-A    S  IM
             Schranck, RJC, Chap odds are 150's IM
     300    6 x 50 on 1:00 Desc 1-3 Free Brx4s/ 4-6 Stk   1-A    S CHO
     120    6 x 20 on :30 Dive Sprint                     5-A    S  FR
     180    6 x 30 on 1:30 Easy after Dive Sprint         1-B    S CHO
     600    3 x 200 on 2:40 Desc 1-3                      1-A    S  FR
     200    1 x 200 on 3:00 Easy TBD                      1-B    S CHO
     200    1 x 200 on 4:00 Broken 75-50-75               3-B    S STK
     300    1 x 300 on 4:00 Easy TBD                      1-B    S CHO
     100    1 x 100 on 3:00 Broken 50-50                  3-B    S STK
     400    1 x 400 on 8:00 TBD                           1-A    S CHO
         5:50 PM 4,200  Yards - Stress Value = 76

                   Workout #338 - Tuesday, 15 November  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     800    16 x 50 on :45 IM Order 1-4 K-S; 5-8 Dr-Sw    1-A    S  IM
     400    1 x 400 on 7:00 K 25 Right 25 Left 50 10&10   1-B    K  FR
     800    4 x 200 on 3:30 Scull - Pull x 25's           1-B    P  FR
     600    1 x 600 on 9:00 Pull O# Br x3 DPS/ E# x5 Hard 1-A    P  FR
     400    4 x 100 on 1:20 Desc 1-4                      1-A    S  FR
     600 6x{1 x 50 on :45 O# DPS / E# 500 Pace to foot    1-A    S  FR
           {1 x 50 on :45                                 1-B    S  FR
   1,000    5 x 200 on 4:00 free                          4-B    S CHO
     500    5 x 100 on 1:00 Easy in between 200's         1-B    S  FR
         6:08 PM 6,100  Yards - Stress Value = 152

                  Workout #342 - Wednesday, 16 November  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {1 x 400 on 6:00 4-5-6                          1-B    S CHO
   2,400    4 x 600 on 8:00 #1 Fins&Pads 100 Fr-50 K       1-A    P CHO
             #2 100Fr-50 Stk; #3-4 Neg Split
   3,000 3x{1 x 200 on 2:45 50 Scull-150 Swim              1-A    S  FR
           {2 x 150 on 1:45 50K-50Stroke-50 Free           1-A    S STK
           {4 x 125 on 1:25 Desc 1-4 - Get down to 1:15ish 1-A    S  FR
         5:30 PM 6,600  Yards - Stress Value = 120

                  Workout #353 - Wednesday, 16 November  2005
                       Mid-Distance - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     400    1 x 400 on 6:00 IM - 25 Dr-75 Sw              1-A    S  IM
             Reeder 1x300 25 Dr-25K-25 Sw Back
     500 1x{4 x 75 on 1:00 Descend Free 1-4               1-A    S  FR
           {4 x 50 on :45 Desc 1; 2-4 200 Pace            3-B    S STK
     300    1 x 300 on 5:00 Scull-Swim                    1-B    K CHO
             Schranck Only Next Set
     600 1x{4 x 50 on :40 Pace +:02                       1-A    S STK
           {1 x 50 on 1:00 Drill                          1-B    D STK
           {3 x 50 on :45 Pace +:01                       1-A    S STK
           {1 x 50 on 1:00 Drill                          1-B    D STK
           {2 x 50 on :50 Pace -:01                       1-A    S STK
           {1 x 50 on 1:00 Drill                          1-B    D STK
             Reeder, RJC, Chapman do Below
     300    6 x 50 on :50 25 Build to turn 25 kick EZ     1-B    S STK
     400    1 x 400 on 6:00 Pull, Every 4th Fast          1-A    P STK
     200    8 x 25 on :35 3 Fast Fly; 1 EZ                5-A    S FLY
     200    1 x 200 on 3:00 Scull-Swim                    1-B    S CHO
      50    2 x 25 on :30 Cords AFAYCG                    5-A    S CHO
         5:36 PM 3,950  Yards - Stress Value = 67

                   Workout #355 - Thursday, 17 November  2005
                       Mid-Distance - Minneapolis Project
         7:00 AM  Start
   Yards Set Description       EGY WORK STK
  ====== ===================== === ==== ===
   1,500 1 x 1500 on 25:00 DPS 1-B
         7:25 AM 1,500  Yards - Stress Value = 15

                    Workout #359 - Sunday, 27 November  2005
                              Mid-Distance - M I T
         6:00 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
             Dist & MD - Mon & Tues AM Only, No Thurs
             Sprint - Tues AM Only
             Tell Profs about Friday
             Nathaniel, Zach, Roberto, Reeder
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     500    1 x 500 on 8:00 Loco Kick & Back               1-B    K  BK
   2,400    8 x 300 on 4:00 Desc 1-4 Swim; 5-8 Pull        1-A    S  FR
             Mpls Guys - No Desc DPS
   1,200    3 x 400 on 6:00 IM- #1 K-S/ #2 Dr-Sw/ #3 RevIM 1-B    S  IM
         7:19 PM 5,100  Yards - Stress Value = 75

                    Workout #362 - Monday, 28 November  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                     EGY WORK STK
  ======    =================================================== === ==== ===
     400    1 x 400 on 6:00 Back                                1-B    S  BK
     300    1 x 300 on 5:00 Breast                              1-B    S  BR
     200    1 x 200 on 3:00 IM Kick                             1-B    K  IM
     100    1 x 100 on 1:30 free                                1-B    S  FR
   1,000    2 x 500 on 7:00 Fr-Stk x 100's Fr=Lungbuster        1-A    P  FR
   2,000    16 x 125 on 1:45 75 Free-50Breast or Fly              2    S  FR
   1,500 5x{2 x 100 on 1:45 Kick                                1-B    K  FR
           {1 x 100 on 1:30 IM                                  1-A    S  FR
             Minneapolis people coming back in stay at 1B an 1A
         7:35 AM 5,500  Yards - Stress Value = 110

                    Workout #364 - Monday, 28 November  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     150    10 x 15 on :30 Fast 5K-5Sw                    5-B    S CHO
   4,300 1x{4 x 50 on :45 Fly Drill                       1-B    D FLY
           {1 x 600 on 8:00 IM - 50K-25Dr-75 Swim         1-A    S  IM
           {3 x 100 on 2:00 Swim Strong - HR 170+         3-A    S  FR
           {4 x 50 on :45 Back Drill                      1-B    D  BK
           {2 x 400 on 5:20 IM 25 Dr-75 Sw                1-A    S  IM
           {4 x 100 on 2:00 Swim Strong                   3-A    S  FR
           {4 x 50 on :50 Breast Drill                    1-B    D  BR
           {4 x 200 on 2:40 IM                            1-A    S  IM
           {6 x 100 on 1:50 Swim Strong                   3-A    S  FR
           {4 x 50 on :45 Free Drill                      1-B    D  FR
     750    10 x 75 on 1:00 Ka@s/ K HeadUp/ Sw w/pads     1-A    S CHO
         5:58 PM 6,200  Yards - Stress Value = 173

                   Workout #368 - Tuesday, 29 November  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards Set Description                              EGY WORK STK
  ====== ============================================ === ==== ===
     600 1 x 600 on 9:00 Fr-Bk-Fr-Br-Fr-Fl            1-B    S  IM
     400 1 x 400 on 6:00 Kick Every 4th u/w           1-B    K  FR
   1,500 6 x 250 on 3:30 Pull Breathe 7-6-5-4-3 x50's 1-A    P  FR
   1,200 8 x 150 on 2:15 F&P - uwrec/russian/swim     1-B    S  FR
     400 1 x 400 on 6:00 Pull Back                    1-A    S  FR
     100 4 x 25 on :05 Fast                           5-A    S CHO
         7:11 AM 4,200  Yards - Stress Value = 64

                   Workout #373 - Tuesday, 29 November  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Accellerate In- Ass to Wall     1-B    S CHO
     250 5x{1 x 25 on :30 Easy -  No Breath               1-A    S CHO
           {1 x 25 on :30 FAST to turn                    5-B    S CHO
   5,000 5x{1 x 200 on 2:40 Pull; HR <160 (Desc 3x200)    1-A    P  FR
           { Mix strokes as desired
           {2 x 200 on 2:30 HR 160-65                       2    S  FR
           {4 x 50 on :45 15 Sec Rest - Broken 200        3-A    S CHO
           {1 x 200 on 4:30 Right-Swim/ Left-Swim/        1-A    S  FR
         5:55 PM 6,250  Yards - Stress Value = 187

                    Workout #375 - Monday, 05 December  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Ass-to-Wall                      1-B    S CHO
   4,500 2x{1 x 50 on :50 Fly - Dr-Swim                    1-B    S FLY
           {2 x 100 on 1:30 Back: Dr-Sw                    1-B    S  BK
           {3 x 150 on 2:45 Breast Dr-Sw                   1-B    S  BR
           {4 x 200 on 2:35 Free - HR 150-60               1-A    S  FR
           {3 x 150 on 2:30 Fly/Back/Breast                1-A    S  IM
           {3 x 100 on 1:45 Fly/Back, Back/Breast, Brst/Fr 1-A    S  IM
     900 2x{1 x 300 on 4:30 Kick BT Flags Acc Walls        1-B    K  FR
           {3 x 50 on 1:00 Build to fast turn - FINS       1-A    S  FR
         6:00 PM 6,400  Yards - Stress Value = 98

                   Workout #379 - Tuesday, 06 December  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Butt to Wall                    1-B    S CHO
   3,600 3x{1 x 200 on 4:00 Kick 15m u/w Every 4th        1-B    K  FR
           {1 x 400 on 5:20 Pull Br 3-5-7-9 x100's        1-A    P  FR
           {1 x 600 on 7:30 Every 4th Stroke IMO -Neg Sp  1-A    S  FR
   2,700 3x{1 x 300 on 4:00 Work Turns                    1-B    S  FR
           {1 x 300 on 4:00 6 Beat Kick Last 100          1-A    S  FR
           {1 x 300 on 4:00 Negative Split - Strong       1-A    S  FR
         5:46 PM 7,300  Yards - Stress Value = 121

                  Workout #384 - Wednesday, 07 December  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   1,000    2 x 500 on 7:00 #1 K-S #2 Pull                 1-B    S CHO
   3,000 3x{1 x 300 on 3:30 free / 4:00 Stroke             1-A    S CHO
           {2 x 200 on 2:15 free / 2:35 Stroke             1-A    S CHO
           {3 x 100 on 1:05 free / 1:15 Stroke               2    S CHO
             {1 x 100 EZ after each round
   1,200    24 x 50 on :45 free                            1-B    S CHO
             5 1 Arm - 1 Swim/ 5 1-Arm Over-Under - 1 Swim
     600    1 x 600 on 9:00 Pull 175 Brst - 25 Free        1-B    P  BR
         5:53 PM 6,800  Yards - Stress Value = 107

                   Workout #387 - Thursday, 08 December  2005
                              Mid-Distance - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,600    4 x 400 on 6:00 1-Swim; 2-Kick; 3-Drill; 4-Pul 1-B    P CHO
   1,200 3x{3 x 100 on 1:30 Kick w/fins Desc 1-3           1-A    K FIN
           {4 x 25 on :30 Sprint K w/o Fins                5-A    K  FR
             1 Round Free; 1 Round Stroke; 1 Round Choice
   1,500 1x{4 x 100 on 1:30 30 Fly-20 Free                 1-A    S FLY
           {5 x 100 on 1:25 50 Fly - 50 Free               1-A    S FLY
           {6 x 100 on 1:20 25 Fly - 25 Free               1-A    S FLY
   1,000    1 x 1000 on 15:00 Loco K-Sw w/fins & paddles   1-B    K CHO
         7:27 AM 5,300  Yards - Stress Value = 86

                   Workout #389 - Thursday, 08 December  2005
                              Mid-Distance - M I T
         4:15 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
             Breast & Fly Round
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4                 1-B    S  F
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build          1-B    D ST
           {4 x 50 on :45 Open Turn - Fast Breakout                1-B    S CH
     600    4 x 150 on 2:00 K-D-Sw                                 1-B    K  F
     300    12 x 25 on :30 Variable Sprint Mix Strokes             5-A    S  I
   3,900 3x{6 x 75 on 1:20 2 Drill @1:20; 4 Desc @1:15             1-A    S ST
           { Brest Drills: Zach & Chris 50 3K-1p-  25 u/w Swim
           { Ivan, Kyle, & Greg 25 Scull-25 2K-1p - 25 u/w Swim
           { Flyers: 25 1-Stroke KonSurface; 25 u/w rec; 25 4K-Fly
           {1 x 50 on 1:30 Scull                                   1-B   SC CH
           {8 x 50 on :55 1 Drill @55; 3 Swim @50                  1-A    S ST
           { BreastDrill: 2K-1P
           { Fly Drill: 12.5 chin on surface wide finish
           {1 x 50 on 1:30 Reverse Free                            1-B    D  F
           {12 x 25 on :30 breast/fly                                2    S ST
           {1 x 50 on 1:30 Easy                                    1-B    S  F
         6:08 PM 5,800  Yards - Stress Value = 112

                    Workout #392 - Friday, 09 December  2005
                              Mid-Distance - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             Distance + RJC & Schranck
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000    8 x 125 on 1:45 O# 100K-25 Sw E# 50K-75 Sw    1-B    K  FR
   3,600    6 x 600 on 7:00 HR 135-165 Entire Set         1-A    S  IM
             Odds Free Desc @9; Evens IM @10
             #2 6x100 IM Odd#K Even#Drill
             #4 3x200 IM Dr-Sw
             #6 2x300 IM 50Stk-25Fr
         5:15 PM 5,600  Yards - Stress Value = 92

                   Workout #395 - Tuesday, 27 December  2005
                                  Mid-Distance
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 50 Drill-50 Stroke                      1-B    D S
           {4 x 50 on 1:00 E-F, F-E, Build, DPS                     1-B    S C
   1,200    6 x 200 on 3:00 50 1-Arm; 100 Swim; 50 Stk IMO          1-B    S
     400    8 x 50 on :50 / :45/ :40/ :35 5-8 Stk +;05              1-A    S S
     200    1 x 200 on 6:00 AFAYCG                                  3-B    S
             Record Time + 15 Sec HR, +15 Sec HR Post 60
   2,400 4x{2 x 50 on 1:00 25 Russian-25 Back                       1-B    S
           {1 x 400 on 5:30 Desc 1-4                                1-A    S
           {1 x 100 on 2:00 25 K - 25 Brst or Fly                   1-B    K C
     400    1 x 400 on 5:40 Paddles + Flins                         1-A    P
     600    1 x 600 on 10:00 50K-50u/wRec- 50DPS w/fins             1-B    S
         9:53 AM 6,200  Meters - Stress Value = 100

                   Workout #398 - Tuesday, 27 December  2005
                                  Mid-Distance
         4:00 PM  Start
  Meters    Set Description                                          EGY WORK
  ======    ======================================================== === ====
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                   1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                               1-B    S
           {4 x 50 on 1:00 Odds Ass2Wall; Evens Open T               5-A    S
     600    1 x 600 on 9:00 IM 100 Dr-Sw Stk-50 Fr  Sw               1-A    S
             Next Set has Five 200's in it, 3x 150, 100, 50
             Rnd 3 is Stroke/IM Using Rnd 1 Intervals
   3,400 4x{1 x 200 on 2:45 / 2:40/ 2:35 - Desc Rnds + Set           1-A    S
           {1 x 150 on 2:05 / 2:00/ 1:55                             1-A    S
           {5 x 100 on 1:25 / 1:20/ 1:15                               2    S
     200    1 x 200 on 2:30 Under 2:30                                 2    S
     300    3 x 100 on 2:00 Strm K- Stroke for Breath                1-B    S
             Two Strokes to Breathe - 4-3-2-1 K on Surface not under
         5:30 PM 5,500  Meters - Stress Value = 137

                  Workout #401 - Wednesday, 28 December  2005
                                  Mid-Distance
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 F-E, E-F-, Build, DPS                    1-A    S C
   1,600    1 x 1600 on 30:00 IM 100K-100Dr-200 Sw                  1-A    S
     800    16 x 50 on 1:00 4 u/w rec; 8 FT Drag; 4 Swim            1-B    S
   1,000    1 x 1000 on 16:00 150 Fr-50 Brst w/Paddles              1-A    S
     400    4 x 100 on 2:00 50 1-Arm Russian; 50 Sw                 1-B    S
   1,000    1 x 1000 on 18:00 Fins Kick 100 w/board 100 w/o         1-B    K C
         9:54 AM 5,800  Meters - Stress Value = 93

                  Workout #407 - Wednesday, 28 December  2005
                                  Mid-Distance
         4:00 PM  Start
  Meters Set Description         EGY WORK STK
  ====== ======================= === ==== ===
   2,450 1 x 2450 on :50 Clear   1-B    S STK
   1,100 1 x 1100 on 20:00 White 1-A    S STK
   1,000 1 x 1000 on 20:00 Pink    2    S STK
     200 1 x 200 on 5:00 Gold    5-B    S CHO
         4:52 PM 4,750  Meters - Stress Value = 109

                   Workout #410 - Thursday, 29 December  2005
                                  Mid-Distance
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 F-E, E-F-, Build, DPS                    1-A    S C
   1,800    12 x 150 on 2:20 1-6 Pull 2@2:20; 1@2:40                1-A    P
             7-12 w/fins 2@2:20; 1@2:40
   2,700 3x{3 x 100 on 1:40 free                                    1-B    S
           {3 x 100 on 2:20 Kick                                    1-B    K C
           {3 x 100 on 2:00 Stroke                                  1-B    S S
         9:42 AM 5,500  Meters - Stress Value = 82

                   Workout #413 - Thursday, 29 December  2005
                                  Mid-Distance
         4:00 PM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !              5-A    S C
   1,500 1x{1 x 500 on 8:00 S-K-S-K-S w/fins+paddles                1-B    P
           {1 x 400 on 6:00 IM - K-Dr                               1-B    S
           {1 x 300 on 5:00 Pull                                    1-B    P
           {1 x 200 on 3:00 Swim Last 5m fast each 25               1-B    S
           {4 x 25 on :30 Variable Sprint                           5-A    S
   3,500 2x{5 x 100 on 2:00 K-S; D-S Free/ K-S; D-S Stk/KS          1-B    S
           {5 x 250 on 4:00 IM + 50 Stroke                            2    S
         5:44 PM 6,000  Meters - Stress Value = 130

                    Workout #417 - Friday, 30 December  2005
                                  Mid-Distance
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 F-E, E-F-, Build, DPS                    1-A    S C
   1,000    20 x 50 on 1:00 1-arm/ swim dps                         1-B    D
   2,400    3 x 800 on 16:00 #1 k 100 Board 200 w/o                 1-B    S C
             #2 Dr-Swim x100's, #3 Loco Stk-Fr
   1,000    5 x 200 on 3:00 Dr-Sw stk desc 1-3 hold45               1-A    S S
         9:45 AM 5,400  Meters - Stress Value = 71

                    Workout #420 - Friday, 30 December  2005
                                  Mid-Distance
         4:00 PM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !              5-A    S C
     800    1 x 800 on 12:00 Misc Warm-Up                           1-B    S C
   2,000 2x{4 x 50 on :50 Desc to Racing Speed                      1-A    S S
           {4 x 50 on :50 DPS Free                                  1-B    S
           {4 x 50 on :50 Race Pace                                   2    S S
           {4 x 50 on :50 DPS Free                                  1-B    S
           {4 x 50 on :50 Race Pace -1 sec                          3-B    S S
     400    1 x 400 on :40 Warm-Down                                1-B    S C
             Paces:
             Chap 31.3 Back, 29.1 Free/ Jole 35.5 Brst/ U'wood 39.4
             RJC 35.2 Back, 39.3 Brst, 34.3 Fly/ Ivan 36.8
             Reeder 32.8 Back/ Schranck 35.4 Fly, 33.8 Brst
             C-Steenrod 40.7 Brst
         5:08 PM 4,200  Meters - Stress Value = 78

                   Workout #423 - Saturday, 31 December  2005
                                  Mid-Distance
         7:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 F-E, E-F-, Build, DPS                    1-A    S C
   5,600 1x{8 x 100 on 1:40 Back - 50 Russian-50 Swim               1-B    S
           {1 x 800 on 12:00 IM 50K-50Dr-100Sw                      1-B    S C
           {8 x 100 on 1:45 Fly - 50 4KFly-50 Fly                   1-A    S C
           {1 x 800 on 12:00 IM 50 Dr-150 Sw                        1-A    S
           {8 x 100 on 1:45 50 3K 1 Pull-50 Swim                    1-B    S
           {1 x 800 on 13:00 IM                                     1-A    S
           {8 x 100 on 1:35 Free Desc 1-4; 5-8                      1-A    S
         8:49 AM 6,600  Meters - Stress Value = 111

                    Workout #426 - Sunday, 01 January  2006
                                  Mid-Distance
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
             - - - - - - - - - - Happy New Year!- - - - - - - - - -
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 50 Drill-50 Stroke                      1-B    D S
           {4 x 50 on 1:00 E-F, F-E, Build, DPS                     1-B    S C
     800    16 x 50 on :50 Brst P w/Dolphin K Fin+Pads              1-B    P
   1,800    6 x 300 on 4:45 100 K - 100 Fr - 100 Stk                1-A    S
   1,200    6 x 200 on 3:00 100 K - 100 Fr                          1-A    S
     600    6 x 100 on 1:25 free                                    1-A    S
     800    16 x 50 on :50 / :45/ :40/ :35 5-8 Stk +;05             1-A    S S
         9:50 AM 6,200  Meters - Stress Value = 116

                    Workout #429 - Sunday, 01 January  2006
                                  Mid-Distance
         4:00 PM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 6-5-4                                   1-B    S
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !              5-A    S C
     800    16 x 50 on :50 1-8 Strm K w/4 Str Br Each 25            1-B    K
             9-16 25 Brst-25 Build
   3,650 1x{4 x 175 on 2:30 Descend 1-4                             1-A    S
           {1 x 250 on 4:00 50K-50Dr-100Stk-50Fr                    1-B    S S
           {6 x 175 on 2:25 Desc 1-4; Hold 5                        1-A    S
           {1 x 250 on 4:00                                         1-B    S S
           {8 x 175 on 2:20 free                                      2    S
     800 4x{1 x 100 on 2:00 Kick                                    1-B    K
           {1 x 100 on 1:30 Every 1st, 2nd, 3rd, 4th Fast           5-B    S C
         5:42 PM 6,250  Meters - Stress Value = 171

                    Workout #432 - Monday, 02 January  2006
                                  Mid-Distance
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !              5-A    S C
     600    12 x 50 on 1:00 IMO K-D-S                               1-B    D
   4,500 3x{2 x 400 on 6:00 #1 IM-Fr #2 Pull Neg Split              1-A    S
           {2 x 200 on 3:30 #1 Kick - #2 Sw Neg Split               1-B    S
           {3 x 100 on 1:30 Hold Under 2nd half of 200              1-A    S
         9:43 AM 6,100  Meters - Stress Value = 110

                    Workout #435 - Monday, 02 January  2006
                                  Mid-Distance
         4:00 PM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
     800 1x{1 x 600 on 9:00 Choice Warm-Up                          1-B    S
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !              5-A    S C
     500    1 x 500 on 8:00 Pull- Every 4th Something Else          1-B    P
   2,600 2x{4 x 150 on 2:20 K-Drill-DPS                             1-B    S S
           {3 x 100 on 1:30 25 Fr- 75 Stk Desc 1-3                  1-A    S S
           {1 x 100 on 4:00 Different Stroke                        1-B    S S
           {3 x 50 on :50 Strong                                    3-A    S S
           {3 x 25 on :50 Odds Dive                                 5-A    S S
           {3 x 25 on :50 Evens EZ Free                             1-B    S S
   1,000    1 x 1000 on 15:00 free                                  1-B    S
         5:33 PM 4,900  Meters - Stress Value = 90

                   Workout #439 - Wednesday, 04 January  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,800    3 x 600 on 8:30 #1 Every 4th 50 Stk; #3 Pull    1-B    S CHO
             #2 Odd Walls Kick In; Even Walls Acc In
   2,700    18 x 150 on 2:00 1-6 K-D-S; 7-12 Dr-Sw; 13-18Sw 1-B    S  FR
   2,000 1x{1 x 100 on 1:15 DPS                             1-B    S  FR
           {1 x 100 on 1:30 DPS                             1-B    P  FR
           {2 x 100 on 1:10 free                            1-A    S  FR
           {1 x 200 on 2:45 DPS                             1-B    P  FR
           {3 x 100 on 1:10 free                            1-A    S  FR
           {1 x 300 on 4:00 DPS                             1-B    P  FR
           {4 x 100 on 1:10 free                            1-A    S  FR
           {4 x 100 on 1:10 free                            1-A    S  FR
         5:46 PM 6,500  Yards - Stress Value = 78

                   Workout #442 - Thursday, 05 January  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards    Set Description                                      EGY WORK STK
  ======    ==================================================== === ==== ===
     800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4               1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build        1-B    D STK
     900    1 x 900 on 16:00 Pull 25Br-75Fr-50Br-50Fr            1-B    P  BR
     600    1 x 600 on 12:00 See Note Below                      1-A    S CHO
             RJC & Chapman - 75's work kick off the wall
             Underwood - underwater 25's shooting the hands
             Schranck u/w Recovery Fly stuff - long & smooth
             Ivan - Scull/Swim 2up 2nder / Jole - 1arm Back+Spin
   2,325 3x{1 x 400 on 5:00 IM - Stk-Fr x25's                    1-A    S  IM
           {3 x 125 on 1:45 100 Free-25 Best Stroke              1-A    S  FR
         8:17 AM 4,625  Yards - Stress Value = 75

                   Workout #448 - Thursday, 05 January  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000    4 x 250 on 4:00 50 Fist - 200 Desc Stroke Coun 1-B    S  FR
     500    4 x 125 on 2:00 100 Kick - 25 Swim             1-B    K  FR
   4,600 2x{1 x 200 on 2:45 Lungbusters w/Paddles if avail 1-A    P  FR
           {4 x 175 on 2:15 Under best in-season 200         2    S  FR
           {2 x 100 on 1:40 50 1-arm / 50 swim             1-B    S  FR
           {4 x 50 on :50 Brst 2up2dn; BP 2Fly2Brst        1-B   DR  FR
           {1 x 1000 on 14:00 Loco Stroke-Free             1-B    P  FR
             Pull 1st 1000; Swim 2nd
         8:32 AM 6,100  Yards - Stress Value = 93

                   Workout #445 - Thursday, 05 January  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
   1,350 1x{1 x 200 on 3:00 Free Relay                             1-B    S CH
           {1 x 500 on 7:00 Loco K-Sw                              1-B    S  F
           {1 x 200 on 3:00 IM                                     1-A    S  I
           {1 x 50 on 1:00 1 breath each way                       4-A    S  F
           {1 x 400 on 6:00 Medley Relay K-Dr-Build                1-A    S  I
     900    12 x 75 on 1:10 Fast Turns - Acc Inn/ Acc Out          1-A    S CH
   3,000 1x{1 x 300 on 3:45 Free                                   1-A    S  F
           {3 x 200 on 3:30 100 Fly-50 Bk-25 Br-25 Fr              3-A    S  I
           {1 x 400 on 5:00 Free                                   1-A    S  F
           {3 x 200 on 3:30 25 Fly-100 Bk-50 Brst-25 Fr            3-A    S  I
           {1 x 500 on 6:00 Free                                   1-A    S  F
           {3 x 200 on 3:30 25 Fly-25 Bk-100 Brst-50 Fr            3-A    S  I
   1,000    20 x 50 on 1:00 See Below
             1 DPS-1 Fast; 1 DPS-2 Fast; 1 DPS-3Fast; 1 DPS-4 Fast
         6:02 PM 6,250  Yards - Stress Value = 174

                    Workout #449 - Friday, 06 January  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000    4 x 250 on 4:00 50 Fist - 200 Desc Stroke Coun 1-B    S  FR
     500    4 x 125 on 2:00 100 Kick - 25 Swim             1-B    K  FR
   4,600 2x{1 x 200 on 2:45 Lungbusters w/Paddles if avail 1-A    P  FR
           {4 x 175 on 2:15 Under best in-season 200         2    S  FR
           {2 x 100 on 1:40 50 1-arm / 50 swim             1-B    S  FR
           {4 x 50 on :50 Brst 2up2dn; BP 2Fly2Brst        1-B   DR  FR
           {1 x 1000 on 14:00 Loco Stroke-Free             1-B    P  FR
             Pull 1st 1000; Swim 2nd
         8:32 AM 6,100  Yards - Stress Value = 93

                    Workout #451 - Friday, 06 January  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,300 1x{1 x 200 on 3:00 Medley Relay                  1-B    S  IM
           {1 x 400 on 6:00 IM - Kick - Drill             1-B    S  IM
           {1 x 100 on 2:00 Fly - Dr-Build                1-A    S FLY
           {1 x 200 on 3:00 Swim                          1-A    S  FR
           {1 x 100 on 2:00 Breast - Dr-Build             1-A    S  BR
           {1 x 100 on 2:00 Back                          1-A    S  BK
           {1 x 200 on 3:00 8 x 25 NB (800 Free Relay)    1-A    S  FR
   2,000    20 x 100 on 1:25 / 1:20/ 1:15/ 1:10 Odds Free 1-A    S  FR
             . . . . . . . . Evens Stroke +:05
     400    1 x 400 on 12:00 Kick TBD                     1-B    K CHO
   3,200 4x{1 x 200 on 5:00 Back Pull                     1-A    S  BK
           {2 x 150 on 2:30 Brst 2up2dn/2fly2br/swim flip 1-A    D  BR
           {3 x 100 on 1:15 Free                          1-A    S  FR
         6:18 PM 6,900  Yards - Stress Value = 128

                   Workout #455 - Saturday, 07 January  2006
                                  Mid-Distance
         9:00 AM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
   1,100 1x{1 x 200 on 3:00 Back                                     1-B    S
           {1 x 100 on 1:30 Free                                     1-B    S
           {1 x 200 on 3:00 Breast                                   1-B    S
           {1 x 200 on 3:00 Fly                                      1-B    S
           {1 x 400 on 6:00 Free Relay                               1-A    S
     500    1 x 500 on 6:00 Fr-Stroke x100's Desc Free               1-B    P
   1,800 2x{3 x 200 on 3:00 #1 K-Sw/ #2 Dr-Sw/ #3 Fr-Sw              1-A    S
           {3 x 100 on 1:20 Desc 1-3                                 1-A    S
     400    1 x 400 on 8:00 Choice Kick                              1-B    K
             - - - - - - - - - - - - Breakfast - - - - - - - - - - -
             - - - - - - - - - Carthage vs. Lawrence - - - - - - - -
     500    1 x 500 on 5:00 Pre Meet Warm-Up                         1-B    S
     450    1 x 450 on 5:00 Racing                                   4-B    S
   1,600    1 x 1600 on 15:00 Warm-Down                              1-B    S
         10:34 AM 6,350  Yards - Stress Value = 117

                    Workout #458 - Monday, 09 January  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4           1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build    1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout          1-B    S CHO
   1,500    3 x 500 on 7:30 #1 K-S x100's #2 S-K #3 Stk-Fr   1-A    P  FR
             Descend Odd 100's - HR ~155
   1,000    1 x 1000 on 18:00 Backstroke Pull Every 4th Brst 1-B    P  NK
   1,600    8 x 200 on 2:45 50R-150 Sw/ 50L-150 Sw           1-A    S  FR
         8:24 AM 5,100  Yards - Stress Value = 82

                    Workout #461 - Monday, 09 January  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                                      EGY WORK STK
  ======    ==================================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4               1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build        1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout              1-B    S CHO
   1,440 3x{3 x 50 on :50 Drill Stroke IMO                       1-B    D STK
           {1 x 50 on :45 free                                   1-B    D  FR
           {1 x 100 on 1:20 free                                 1-A    D  FR
           {1 x 150 on 1:55 free                                 1-A    S  FR
           {2 x 15 on :50 Sprint                                 5-B    S CHO
   4,400 4x{1 x 400 on 5:30 IM                                   1-A    S  FR
           { #1 25Str-25Fr/ #2 K-Dr-50 Sw/ #3 75Str-25 Fr/ #4 IM
           {4 x 125 on 1:45 <1:20-1:25                             2    S  FR
           {4 x 50 on :50 HR 175+ IMO                            3-B    S  IM
     100    4 x 25 on 1:00 Sprint from Blocks stroke             5-A    S  IM
         6:09 PM 6,940  Yards - Stress Value = 170

                    Workout #464 - Tuesday, 10 January  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,400 1x{1 x 400 on 6:00 6-5-4                           1-B    S  FR
           {10 x 100 on 1:40 4 Dr @1:40, 2ea@1:30-1:20-1:10 1-A    S  FR
   4,050 3x{1 x 900 on 12:00 100 Drill-100Stk-100 Free      1-A    P  FR
           {6 x 75 on 1:10 TiVO Turns                       1-A    S  FR
         8:22 AM 5,450  Yards - Stress Value = 105

                    Workout #466 - Tuesday, 10 January  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Ass2Wall                        1-B    S CHO
     400    1 x 400 on 6:30 Breaststroke Pull w/dolphin   1-B    P  BR
     750 1x{5 x 50 on :45 5 Breaths                       1-A    S  FR
           {4 x 50 on :50 4 Breaths                       1-A    S  FR
           {3 x 50 on :55 3 Breaths                       1-A    S  FR
           {2 x 50 on 1:00 2 Breaths                      1-A    S  FR
           {1 x 50 on 1:00 1 Breath                       1-A    S  FR
     800    8 x 100 on 2:00 HR 175+ (Stroke @2:15)        3-A    S CHO
     400    8 x 50 on 1:00 HR 175+                        3-A    S  FR
   1,000    1 x 1000 on 20:00 TBD - Kick-Type stuff       1-B    S CHO
     300    4 x 75 on 6:00 Blocks                         4-A    S CHO
         6:10 PM 4,650  Yards - Stress Value = 141

                   Workout #470 - Wednesday, 11 January  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards Set Description      EGY WORK STK
  ====== ==================== === ==== ===
   3,000 1 x 3000 on :40 free 1-B
   3,200 1 x 3200 on :40 free 1-A
         4:19 PM 6,200  Yards - Stress Value = 94

                   Workout #473 - Thursday, 12 January  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards Set Description                               EGY WORK STK
  ====== ============================================= === ==== ===
     600 1 x 600 on 9:00 100 Fr- 50Stk IMO             1-B    S  FR
     450 1 x 450 on :40 100K-50Sw-50K-100Sw-50-100     1-B    K  FR
     400 16 x 25 on :20 Fl-Bk-Br @20/ Fr @40           1-A    S  IM
   1,650 11 x 150 on 3:00 w/15 Broken Mile               2    S  FR
   1,200 12 x 100 on 1:15 4 Fr Desc - 4 IM - 4 Fr Desc 1-A    S  FR
         8:12 AM 4,300  Yards - Stress Value = 92

                   Workout #475 - Thursday, 12 January  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,350 1x{1 x 200 on 3:00 Free Relay                      1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw                       1-A    S  FR
           {1 x 200 on 3:00 IM                              1-A    S  IM
           {1 x 50 on 1:00 1 breath each way                3-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build         1-A    S  IM
   1,200    8 x 150 on 2:00 150 DPS-50Bld Last 25 NB        1-A    S  FR
     400    8 x 50 on 1:00 Odds EFFE/ Evens FEEF            5-B    S CHO
   2,850 3x{4 x 25 on :25 Kick Stroke <20                   1-A    K STK
           {4 x 25 on :25 Pull <20                          1-A    S STK
           {3 x 50 on 1:00 Drill Stroke                     1-B    D STK
           {12 x 50 on :45 Rnd 1 Every Other Fast           3-B    S STK
             Round 2 Every 3rd Fast/ Round 3 Every 4th Fast
     600    8 x 75 on 1:00 Fast In/out Walls                1-A    S CHO
         6:01 PM 6,400  Yards - Stress Value = 198

                    Workout #481 - Friday, 13 January  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards Set Description                                EGY WORK STK
  ====== ============================================== === ==== ===
     400 1 x 400 on 6:00 6-5-4                          1-B    S CHO
     600 6 x 100 on 1:30 50Fr-50 Stk IMO Build          1-B    S  IM
     900 12 x 75 on 1:00 Turn1 Fast In Turn2 StrmPastFl 1-A    S  FR
   3,000 12 x 250 on 3:25 1-4 50k-100Dr-100 Sw          1-B    S  FR
          5-8 100 Stk-150 Sw/ 9-12 Desc 1-4
         8:14 AM 4,900  Yards - Stress Value = 58

                    Workout #479 - Friday, 13 January  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
   1,300 1x{1 x 200 on 3:00 Medley Relay               1-B    S  IM
           {1 x 400 on 6:00 IM - Kick - Drill          1-B    S  IM
           {1 x 100 on 2:00 Fly - Dr-Build             1-A    S FLY
           {1 x 200 on 3:00 Swim                       1-B    S  FR
           {1 x 100 on 2:00 Breast - Dr-Build          1-B    S  BR
           {1 x 100 on 2:00 Back                       1-A    S  BK
           {1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A    S  FR
     500    1 x 500 on 7:00 Pull Negative Split        1-A    P  FR
     500    5 x 100 on 1:15 Descend 1-4 Hold 5           2    S  FR
     150    3 x 50 on :40 Pace                           2    S  FR
     500    1 x 500 on 10:00 Timed                     4-B    S  FR
   1,000    8 x 125 on 2:00 1-4 75K-50Brst / 5-8 50-75 1-B    P  BR
             w/Paddles
         5:28 PM 3,950  Yards - Stress Value = 96

                   Workout #484 - Saturday, 14 January  2006
                                  Mid-Distance
         7:30 AM  Start
   Yards Set Description                                          EGY WORK STK
  ====== ======================================================== === ==== ===
     600 1 x 600 on 9:00 Easy Swim & Drill                        1-B    S CHO
     600 1 x 600 on 9:00 Pull-Every 4th 1 Breath                  1-B    P CHO
     750 6 x 125 on 1:30 3 x 25 Drill; 50 Swim                    1-B
     300 1 x 300 on 5:00 Loco Kick-Drill                          1-B    D CHO
     600 8 x 75 on 1:00 IM Switch-Build Through Turns             1-B    S  IM
     200 8 x 25 on :40 Variable Sprint                            1-A    S CHO
          - - - - - - - - - - - - Session 1 - - - - - - - - - - -
     400 1 x 400 on :01 Racing                                    4-B
     600 1 x 600 on :01 Warn-Down                                 1-B
          - - - - - - - - - - - - Session 2 - - - - - - - - - - -
     800 1 x 800 on :40 Swim & Drill                              1-B
     400 4 x 100 on 1:30 Descend 1-4                              1-A
     150 3 x 50 on :40 Pace Work                                    2
     300 1 x 300 on :40 Racing                                    3-B
     400 1 x 400 on :40 Warm-Down                                 1-B
     600 1 x 600 on :40 Warm-Down                                 1-B
         8:56 AM 6,700  Yards - Stress Value = 113

                    Workout #487 - Monday, 16 January  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
             Happy Martin Luther King Day
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4                   1-B    S
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
             "We cannot walk alone. And as we walk, we must make the
             pledge that we shall march ahead. We can't turn back."
   1,075 1x{1 x 200 on 2:50 IM                                       1-A    S
           {1 x 175 on 2:30 of an IM + 25 Sprint Free@30             1-A    S
           {1 x 150 on 2:10 of an IM + 2x25 Sprint Free@30           1-A    S
           {1 x 125 on 1:50 of an IM + 3x25 Sprint @30               1-A    S
           {1 x 100 on 1:30 of an IM + 4x25 Sprint@30                1-A    S
           {1 x 75 on 1:10 of an IM + 5x25 Sprint@30                 1-A    S
           {1 x 50 on :50 Fly + 6x25 Sprint @30                      1-A    S
           {8 x 25 on :30 Sprint 2 Each Stroke                       3-A    S
             "In spite of the difficulties and frustrations of the
             moment, I still have a dream."
   4,800 1x{2 x 500 on 6:30 Freestyle Pull Neg Split                 1-A    P
           {2 x 400 on 6:00 IM #1 Dr-Swx25's #2 Swim                 1-A    S
           {2 x 400 on 5:00 Free Negative Split                      1-A    S
           {2 x 300 on 4:15 IM                                       1-A    S
           {2 x 300 on 3:30 Free Negative Split                      1-A    S
           {2 x 200 on 2:45 IM                                         2    S
           {2 x 200 on 2:15 free                                       2    S
           {2 x 100 on 1:20 IM                                         2    S
             "When will you be satisfied?""
     200    1 x 200 on 3:00 Free !                                   3-A    S
             "Free at last! free at last! thank God Almighty, we are
             free at last."
         6:13 PM 7,600  Yards - Stress Value = 190

                    Workout #491 - Tuesday, 17 January  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
     500    1 x 500 on 7:00 u/w Turns                      1-B    S  FR
     500    1 x 500 on 7:00 Pull Fr-Bk (PelkFl)-Fr-Br-Fr   1-B    P  IM
     600    12 x 50 on 1:00 -55-50-45-55-50-45-40-50-45-40 1-A    S  FR
   1,000    8 x 125 on 1:35 free - HR 165-175 <1:14          2    S  FR
             Zach & Kyle Move to Stretch Cords
   1,200 4x{4 x 50 on :40 Drill Stroke 3K-1P; Body Roll    1-B    D  IM
           {1 x 100 on 1:30 DPS Pull Stroke                1-B    P  IM
         8:04 AM 3,800  Yards - Stress Value = 64

                    Workout #493 - Tuesday, 17 January  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4                   1-B    S
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {8 x 25 on :45 Running Starts                             1-B    S
     800    4 x 200 on 3:00 50 1-Arm-100 Sw- 50 Kick                 1-A    D
     150    6 x 25 on 1:00 Sprint Choice of Stroke                   5-B    S
   1,200    3 x 400 on 5:30 300 Free-100 Stroke (25Dr-75Sw           1-A    S
   1,600    16 x 100 on 1:30 Zone III HR 180                         3-B    S
             9-16 Choice of Stk or Free Brst & Fly @1:40; Back @1:30
   1,000    1 x 1000 on 16:00 Loco K-S Fins & Paddles                1-B    P
     300    4 x 75 on 3:00 Blocks                                    4-B    S
         6:12 PM 6,050  Yards - Stress Value = 166

                   Workout #496 - Wednesday, 18 January  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards    Set Description                                      EGY WORK STK
  ======    ==================================================== === ==== ===
   1,200    1 x 1200 on 16:00 50 K or Dr-100 Sw Mix Strokes      1-B    S CHO
     900    1 x 900 on 15:00 Kick w/fins                         1-B    K FLY
   1,200    16 x 75 on 1:10 TiVO Turns                           1-B    S CHO
   1,000 4x{2 x 50 on :50 1-Arm Back (Steve, Erik, Andy)         1-B    D  BK
           {1 x 150 on 2:00 Backstroke DPS                       1-B    S  BK
             Roberto: 10x50 25 Free-Fly 15m kick & Back Breakout
         8:10 AM 4,300  Yards - Stress Value = 43

                   Workout #498 - Wednesday, 18 January  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000    20 x 50 on :50 Swim-K x25's fast Turn         1-B    P  BK
     400    4 x 100 on 1:45 Drill Choice of Strokes       1-B    D CHO
   4,000 1x{4 x 400 on 5:30 IM - Stk/Fr x25's Flip Turns  1-A    S  IM
           {4 x 300 on 4:00 50K-100 Swim                  1-B    K  FR
           {4 x 200 on 2:30 Pull Desc 1-4                 1-A    S  FR
           {4 x 100 on 1:20 Desc 1-4                      1-A    S  FR
         5:54 PM 6,400  Yards - Stress Value = 92

                   Workout #501 - Thursday, 19 January  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,350 1x{1 x 200 on 3:00 Free Relay                      1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw                       1-B    S  FR
           {1 x 200 on 3:00 IM Drill                        1-B    D  IM
           {1 x 50 on 1:00 1 breath each way                3-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build         1-A    S  IM
   1,500    5 x 300 on 4:20 50K-100 Dr- 150 (Pick 3) IM     1-A    S  FR
   1,200    12 x 100 on 1:20 Desc SC 1-4/ Time 5-8/ SC 9-12 1-A    S  FR
   1,900 2x{1 x 200 on 3:30 Drill                           1-B    D CHO
           {3 x 100 on 2:00 < 54 Free - HR 180+             3-B    S CHO
           {3 x 50 on 1:00 25 K Arms@Side/ 25 DPS           1-B    K CHO
           {4 x 75 on 1:30 HR 175 - Last 25 u/w Kick        3-B    S CHO
     300    1 x 300 on 6:00 Easy 300                        1-B    D CHO
     600 4x{1 x 75 on 1:00 Blocks - Fast                    4-B    S STK
           {1 x 75 on 1:30 Kick, u/w Recovery, DPS          1-B    K CHO
         6:16 PM 6,850  Yards - Stress Value = 158

                    Workout #508 - Friday, 20 January  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards Set Description                                       EGY WORK STK
  ====== ===================================================== === ==== ===
     600 1 x 600 on 9:00 Every 3rd 25 Brst 3K-1P               1-B    S  FR
     900 1 x 900 on 15:00 Pull 25Stk-50Fr-Last 25 NB           1-B    P  FR
   1,500 12 x 125 on 1:40 1-4 25K-100 Sw Last 25 Stk           1-A    S  FR
          5-8 50K-75Sw Last 25 Stk / 9-12 75K-50Sw Last 25 Stk
     500 1 x 500 on 8:00 Pull Breathe Every 3-5                1-B    P  FR
   1,000 20 x 50 on :45 Fast turn w/fins, Last 4 w/o           1-B    S  FR
         8:15 AM 4,500  Yards - Stress Value = 60

                    Workout #510 - Friday, 20 January  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                                     EGY WORK STK
  ======    =================================================== === ==== ===
   1,300 1x{1 x 200 on 3:00 Medley Relay                        1-B    S  IM
           {1 x 400 on 6:00 IM - Kick - Drill                   1-B    S  IM
           {1 x 100 on 2:00 Fly - Dr-Build                      1-A    S FLY
           {1 x 200 on 3:00 Swim                                1-A    S  FR
           {1 x 100 on 2:00 Breast - Dr-Build                   1-A    S  BR
           {1 x 100 on 2:00 Back                                1-A    S  BK
           {1 x 200 on 3:00 8 x 25 NB (800 Free Relay)          1-A    S  FR
   1,200 3x{4 x 25 on :20 IMO                                   1-B    S  IM
           {3 x 100 on 1:20 Pull Descend                        1-A    P  FR
   2,600 4x{1 x 125 on 1:40 Last 25 Stk - HR ~160                 2    S STK
           {1 x 150 on 2:00 Last 50 Stk - HR ~160                 2    S STK
           {1 x 175 on 2:15 Last 75 Stk - HR ~160                 2    S  FR
           {1 x 200 on 2:35 100 Free-100 Stk - HR ~160            2    S  FR
             Steve & Chap - Stop after 2 1/2 Rounds (after 150)
             Then 6x100 @2 - HR 180 III-A
     300    1 x 300 on 6:00 25K-50 Bk                           1-B    S  BK
   1,600    16 x 100 on 1:35 1-8 Odds K-Sw/Evens K-Bk           1-A    S  FR
             9-16 Odds K-Sw/Evens K-Brst
         6:05 PM 7,000  Yards - Stress Value = 154

                   Workout #513 - Saturday, 21 January  2006
                                  Mid-Distance
         1:00 PM  Start
   Yards Set Description       EGY WORK STK
  ====== ===================== === ==== ===
          Wheaton Meet
   2,500 1 x 2500 on :40 Swim  1-B    S CHO
     800 1 x 800 on :40 Racing 3-B    S CHO
   1,000 1 x 1000 on :40 free  1-A    S CHO
         1:07 PM 4,300  Yards - Stress Value = 77

                    Workout #516 - Monday, 23 January  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards Set Description                             EGY WORK STK
  ====== =========================================== === ==== ===
     500 1 x 500 on 5:00 Fr-Bk-Fr-Brst-Fr            1-B    S CHO
     800 8 x 100 on 1:20 I've forgotten              1-B    P CHO
   1,800 9 x 200 on 2:40 HR 155 - 2Free, 1RevIM w/15 1-A    S  FR
   1,500 1 x 1500 on 22:00 Pull type stuff           1-A    P CHO
         8:08 AM 4,600  Yards - Stress Value = 79

                    Workout #519 - Monday, 23 January  2006
                                  Mid-Distance
         4:30 PM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4           1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build    1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout          1-B    S CHO
   1,350    3 x 450 on 5:30 75Fr25Fly100Fr50Bk125Fr75Br      1-A    S  IM
   1,800    8 x 225 on 2:35 / 2:45 - HR 155-168                2    S  FR
   1,000    1 x 1000 on 15:00 Loco Russian&Bk - Free Paddles 1-B    P  FR
      90    6 x 15 on 1:00 free                              5-B    S CHO
     800 1x{4 x 150 on 2:45 Hard - Fr or Fr/Stk              3-B    S CHO
           {4 x 50 on 4:00 Fast - Fr or Stroke               4-B    S CHO
      90    6 x 15 on 1:00 free                              5-B    S CHO
         6:29 PM 6,130  Yards - Stress Value = 163

                    Workout #523 - Tuesday, 24 January  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards    Set Description                                    EGY WORK STK
  ======    ================================================== === ==== ===
     900    1 x 900 on 14:00 100 Free - 50 Kick                1-B    S CHO
   4,200 6x{1 x 400 on 5:30 Pull - Negative Split              1-A    P  FR
           { 1-3 Desc Paddles & Buoy / 4-6 Desc Fins + Paddles
           {3 x 100 on 1:30 #1 K-S/ #2 Dr-Sw/ #3 Stk-Fr        1-B    S CHO
         8:16 AM 5,100  Yards - Stress Value = 75

                    Workout #525 - Tuesday, 24 January  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   1,950 3x{4 x 50 on 1:00 Stroke Drill                    1-B    D STK
           {3 x 150 on 1:50 IM Switch Fl/Bk/Br, Bk/Br/Fr,  1-A    S  IM
     600    3 x 200 on 3:00 Best Stroke or IM              3-B    S STK
     400    2 x 200 on 3:00 DPS (Evens)                    1-B    S CHO
             Odds 3-B; Evens DPS
     500    1 x 500 on 8:00 Swim-Kick x100's               1-B    K  FR
   1,200 8x{1 x 100 on 1:20 Swim as 6x150 100 Tech-50 Race 1-B    S CHO
           {1 x 50 on :40 See Above                        3-B    S CHO
         5:48 PM 5,650  Yards - Stress Value = 100

                   Workout #529 - Wednesday, 25 January  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     900    6 x 150 on 2:30 25K-50Dr-75 Build             1-B    S CHO
   1,800    3 x 600 on 8:00 #1 Pad+Buoy #2Pad #3Pad+Fins  1-A    P  FR
   1,200    3 x 400 on 5:30 IM 25Dr-50Stk-25Fr            1-A    S  IM
   1,200    6 x 200 on 2:25 AFAYCG w/ HR <160             1-A    S  FR
         5:49 PM 6,100  Yards - Stress Value = 103

                   Workout #534 - Thursday, 26 January  2006
                                  Mid-Distance
         3:00 PM  Start
   Yards    Set Description                          EGY WORK STK
  ======    ======================================== === ==== ===
   1,350 1x{1 x 200 on 3:00 Free Relay               1-B    S CHO
           {1 x 500 on 7:00 w/fins+board 100K-100 Sw 1-A    S  FR
           {1 x 200 on 3:00 IM                       1-A    S  IM
           {1 x 50 on 1:00 1 breath each way         3-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build  1-A    S  IM
     400    16 x 25 on :35 1-Arm Scull - Opp Arm Out 1-B   SC CHO
     800    4 x 200 on 2:35 Pull Desc 1-4            1-A    P CHO
             Mix in some stroke
   1,500 1x{3 x 125 on 2:30 3-B                      3-B    S CHO
           {3 x 100 on 2:00 free                     3-B    S CHO
           {3 x 75 on 1:20 3-B                       3-B    S CHO
           {3 x 50 on 1:00 3-B                       3-B    S CHO
           {2 x 100 on 2:00 3-B                      3-B    S CHO
           {2 x 75 on 1:20 3-B                       3-B    S CHO
           {2 x 50 on 1:00 3-B                       3-B    S CHO
     800    1 x 800 on 12:00 TBD                     1-A    S CHO
     400 4x{ 16 x 25 Variable Sprint
           {1 x 25 on :30 Fast                       3-A    S  FR
           {1 x 25 on :30 Build                      3-B    S  FR
           {1 x 50 on :30 Easy                       1-B    S  FR
         4:39 PM 5,250  Yards - Stress Value = 134

                    Workout #540 - Friday, 27 January  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
             Kyle, Casey & Fisher? Join MD
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     800    8 x 100 on 1:30 fly                            1-A    S FLY
     400 2x{1 x 100 on 2:00 Kick                           1-B    K CHO
           {4 x 25 on :40 Kick Sprint                      5-B    K CHO
     400    4 x 100 on 1:15 Descend down to 1:00           1-A    S  FR
   1,800    6 x 300 on 3:30 Hold 3:00's, if you miss, pull   2    S  FR
     120    8 x 15 on 1:00 Phast                           5-B    S CHO
   1,200 1x{1 x 200 on 4:00 Kick                           1-B    K CHO
           {4 x 100 on 1:20 Desc 1-4 - Stroke              1-A    S  FR
           {1 x 200 on 4:00 Kick                           1-B    K CHO
           {4 x 100 on 1:20 Hold from above                1-A    S  FR
         8:42 AM 5,720  Yards - Stress Value = 148

                    Workout #543 - Friday, 27 January  2006
                                  Mid-Distance
         3:00 PM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
   1,300 1x{1 x 200 on 3:00 Medley Relay               1-B    S  IM
           {1 x 400 on 6:00 IM - Kick - Drill          1-B    S  IM
           {1 x 100 on 2:00 Fly - Dr-Build             1-A    S FLY
           {1 x 200 on 3:00 Swim                       1-A    S  FR
           {1 x 100 on 2:00 Breast - Dr-Build          1-A    S  BR
           {1 x 100 on 2:00 Back                       1-A    S  BK
           {1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A    S  FR
     800    8 x 100 on 1:30 Backstroke                 1-A    S  BK
     500    20 x 25 on :20 / :40 IMO                   1-A    S  IM
   1,750 1x{1 x 250 on 3:00 Hold <2:40                 1-A    S  FR
           {1 x 125 on 1:35 100 Free - 25 Stroke       1-A    S  FR
           {1 x 250 on 2:55 Hold <2:38                 1-A    S  FR
           {2 x 125 on 1:35 75 Free - 50 Stroke        1-A    S  FR
           {1 x 250 on 2:50 Hold <2:36                 1-A    S  FR
           {3 x 125 on 1:35 50 Free - 75 Stroke        1-A    S  FR
           {1 x 250 on 2:45 Hold <2:34                 1-A    S  FR
      90    6 x 15 on 1:00 Power Racks                 5-B    S CHO
         4:15 PM 4,440  Yards - Stress Value = 92

                   Workout #548 - Saturday, 28 January  2006
                                  Mid-Distance
         10:30 AM  Start
   Yards    Set Description            EGY WORK STK
  ======    ========================== === ==== ===
   1,100 1x{1 x 200 on 3:00 Back       1-B    S  BK
           {1 x 100 on 1:30 Free       1-B    S  FR
           {1 x 200 on 3:00 Breast     1-B    S  BR
           {1 x 200 on 3:00 Fly        1-B    S FLY
           {1 x 400 on 6:00 Free Relay 1-A    S  FR
   2,200    1 x 2200 on :40 1-A        1-A    S  FR
     400    1 x 400 on :40 Racing      4-B    S CHO
   1,200    1 x 1200 on :40 Warm-Down  1-B    S CHO
         10:56 AM 4,900  Yards - Stress Value = 103

                    Workout #551 - Sunday, 29 January  2006
                                  Mid-Distance
         11:00 AM  Start
   Yards Set Description                                EGY WORK STK
  ====== ============================================== === ==== ===
     600 1 x 600 on 9:00 u/w Recovery every 4th Str Arm 1-B    S  FR
     400 1 x 400 on 6:00 Back Pull Every 4th Russian    1-B    P  BK
     400 8 x 50 on :40 Kick 2 Each Stroke               1-B    K  IM
     800 4 x 200 on 3:00 Desc 1-4                       1-B    S  FR
         11:39 AM 2,200  Yards - Stress Value = 22

                    Workout #555 - Monday, 30 January  2006
                                  Mid-Distance
         3:00 PM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
             Chapman & Schranck Went 4100 w/Distance this AM
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4           1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build    1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout          1-B    S CHO
   1,200 1x{4 x 125 on 1:45 Descend Free or IM               1-A    S  FR
           {4 x 100 on 1:00 Descend Free or Stroke           1-A    S STK
           {4 x 75 on 1:00 Descend                           3-B    S CHO
     300 1x{1 x 200 on 4:00 Kick                             1-B    K CHO
           {4 x 25 on :35 Kick Fast                          1-A    K CHO
     675 3x{1 x 75 on 1:00 Build                             1-A    S CHO
           {3 x 50 on :40 Hold Pace                          3-B    S CHO
     300 1x{1 x 200 on 3:00 Pull                             1-B    P CHO
           {4 x 25 on :30 Pull Fast n/b                      3-B    P CHO
            3 on :30 Starts
             Pads  6 x 200 on 4:00 25K-125DPS-50!
     150    1 x 150 on 24:00                                 1-B    K CHO
     750    1 x 750 on :01 free                              1-A    S  FR
     300    1 x 300 on :40 free                              4-B    S
     300    12 x 25 on :50 Fast Turns                        1-A    S  FR
         4:44 PM 4,975  Yards - Stress Value = 119

                    Workout #558 - Tuesday, 31 January  2006
                                  Mid-Distance
         3:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Ass2Wall                        1-B    S CHO
     800    2 x 400 on 5:00 100 u/w Rec-100Sw-50Russ-50Sw 1-A    D  FR
     600    1 x 600 on 14:00 50K-100Sw-75K-75Sw w/fin     1-A    S FIN
   1,000    5 x 200 on 2:20 <2:05; HR ~165                  2    S CHO
     400    1 x 400 on 7:30 Pull, Every 4th Breast        1-A    P  FR
     120    8 x 15 on :45 Fast! - IMO                     5-B    S CHO
     800    8 x 100 on 1:20 <1:15; HR ~165                  2    S CHO
     600    1 x 600 on 25:00 Stroke-specific type work    1-A    S STK
             12 x 50 IM order x4's #1 Stk 2-4 Descend
     120    8 x 15 on :45 Fast! - Choice K-P-Sw-Stk?      5-B    S CHO
         5:03 PM 5,440  Yards - Stress Value = 140

                  Workout #561 - Wednesday, 01 February  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards Set Description                EGY WORK STK
  ====== ============================== === ==== ===
   1,800 1 x 1800 on 24:00 On the House 1-B    S CHO
         7:24 AM 1,800  Yards - Stress Value = 18

                    Workout #579 - Monday, 06 February  2006
                                  Mid-Distance
         3:45 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     400    1 x 400 on 5:00 Pull Negative Split           1-A    P  FR
     400    1 x 400 on 5:00 Swim Last 25 Stroke           1-A    S  FR
     800    8 x 100 on 1:20 free - Medium Pace, HR <160   1-A    S  FR
     600    12 x 50 on :50 6 IMO - 6 Free                 1-B    S  IM
     300    3 x 100 on 1:30 Strong HR ~165 IM Switch        2    S  FR
     200    1 x 200 on 3:00 Esay                          1-B    S  FR
     100    2 x 50 on :50 28's to turn                      2    S  FR
     500    1 x 500 on 8:00 Long DPS                      1-A    S  FR
            1 on :40 Andy & Bryan + 800-1000?
         5:06 PM 4,300  Yards - Stress Value = 72

                    Workout #581 - Monday, 20 February  2006
                                  Mid-Distance
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
     900    1 x 900 on 16:00 Kick-Drill-Swim Mid300 Stroke 1-B    S CHO
   2,700 1x{3 x 400 on 5:15 Pull Every 4th Stroke IMO      1-A    P CHO
           {3 x 300 on 4:00 Swim                           1-A    S  FR
           {3 x 200 on 4:00 Kick Descend 1-3               1-B    K  FR
         6:58 AM 3,600  Yards - Stress Value = 57

                    Workout #585 - Monday, 20 February  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     400    4 x 100 on 2:00 Kick Descend                   1-A    K CHO
     400    8 x 50 on :40 Pull                             1-A    P  FR
   2,900 1x{8 x 200 on 2:45 Stk-Free IMO Zone II - HR ~170   2    S FRM
           {1 x 400 on 6:00 Pull - every 4th Russian       1-A    P  FR
           {4 x 25 on 1:00 Sprint                          5-B    S CHO
           {4 x 200 on 3:00 Zone III - HR ~180             3-B    S  FR
             Pelka will go 4 x 250 @3:00 Zone II
     100    4 x 25 on 1:00 Sprint                          5-B    S CHO
     800    4 x 200 on 3:00 IM Drill Swim                  1-B    D  IM
         5:54 PM 5,600  Yards - Stress Value = 146

                   Workout #587 - Tuesday, 21 February  2006
                                  Mid-Distance
         3:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    3 x 200 on 3:30 100 Kick - 100 Back           1-B    K  BK
   3,200 2x{6 x 50 on :50 1 Drill - 2 Build               1-A    S CHO
           {4 x 125 on 1:30 free                            2    S  FR
           {2 x 175 on 2:15 IM (-25 Fly)                    2    S  FR
           {2 x 225 on 2:40 free                            2    S  FR
   1,000    2 x 500 on 6:30 #1 Drill-Swim/ #2 Stk-Free    1-B    P CHO
     200    4 x 50 on 5:00 Fast - Relay Start Style?      5-B    S CHO
     600    3 x 200 on 3:00 Reverse IM                    1-A    S  IM
         5:15 PM 6,600  Yards - Stress Value = 152

                  Workout #591 - Wednesday, 22 February  2006
                                  Mid-Distance
         6:00 AM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
   1,000    4 x 250 on :10 50K-200 Dr/Swim Mix Strokes 1-B    S CHO
   1,000    8 x 125 on 1:15 25 Drill-50Bk-50Brst       1-A    S  BK
   2,100 1x{1 x 500 on 6:30 Pull DPS                   1-B    P  FR
           {4 x 100 on 1:15 Desc 1-4                   1-A    S  FR
           {1 x 500 on 6:30 Pull DPS                   1-B    P  FR
           {5 x 100 on 1:15 Hold from Above            1-A    S  FR
           {8 x 25 on :40 Piston K + Head Up Fly       1-A    D FLY
         6:45 AM 4,100  Yards - Stress Value = 62

                  Workout #593 - Wednesday, 22 February  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    4 x 150 on :15 Hard                           3-B    S CHO
   1,000    1 x 1000 on :40 free                          1-B    S CHO
   2,000    2 x 1000 on :40 Something Else                1-A    S CHO
     750 3x{3 x 50 on :15 Hard                            3-B    S CHO
           {1 x 100 on 1:30 easy                          1-B    S CHO
         4:49 PM 5,350  Yards - Stress Value = 105

                   Workout #596 - Thursday, 23 February  2006
                                  Mid-Distance
         3:15 PM  Start
   Yards    Set Description                         EGY WORK STK
  ======    ======================================= === ==== ===
   1,350 1x{1 x 200 on 3:00 Free Relay              1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw               1-A    S  FR
           {1 x 200 on 3:00 IM                      1-A    S  IM
           {1 x 50 on 1:00 1 breath each way        3-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A    S  IM
     400    1 x 400 on 5:00 Pull Strong             1-A    P  FR
     400    1 x 400 on 6:00 Kick Strong w/fins      1-A    K CHO
      60    4 x 15 on 1:00 Sprint                   5-B    S CHO
   1,200    12 x 100 on 1:15 / 1:20 Free & Stroke   1-A    S FRM
     100    4 x 25 on 1:20 Sprint                   5-B    S CHO
     400    1 x 400 on 8:00 Backstroke Swim         1-B    S  BK
     100    2 x 50 on 5:00 Sprint                   5-B    S CHO
   1,800    1 x 1800 on 20:00 TBD                   1-A    S CHO
         5:05 PM 5,810  Yards - Stress Value = 137

                    Workout #601 - Friday, 24 February  2006
                                  Mid-Distance
         3:45 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
             Chapman + Pelka (Pelka goes 150's)
   1,300 1x{1 x 200 on 3:00 Medley Relay                   1-B    S  IM
           {1 x 400 on 6:00 IM - Kick - Drill              1-B    S  IM
           {1 x 100 on 2:00 Fly - Dr-Build                 1-A    S FLY
           {1 x 200 on 3:00 Swim                           1-A    S  FR
           {1 x 100 on 2:00 Breast - Dr-Build              1-A    S  BR
           {1 x 100 on 2:00 Back                           1-A    S  BK
           {1 x 200 on 3:00 8 x 25 NB (800 Free Relay)     1-A    S  FR
     400    4 x 100 on 1:15 / 1:45 Sw w/Pads & Kick        1-A    K CHO
   4,400 1x{4 x 125 on 1:40 75 free - 50 Stk- HR 165       1-A    S  FR
           {3 x 100 on 1:40 HARD-Stk (1:50) or Free HR 180 3-B    S  FR
           {6 x 125 on 1:40 Same - 75 Free- 50 Stk#2       1-A    S  FR
           {3 x 100 on 1:35 Same                           3-B    S FIN
           {8 x 125 on 1:40 Same - 75 Free- 50 Stk#3       1-A    S  FR
           {3 x 100 on 1:35 Same                           3-B    S  FR
           {10 x 125 on 1:35 Free                          1-A    S  FR
         5:16 PM 6,100  Yards - Stress Value = 134

                   Workout #603 - Saturday, 25 February  2006
                                  Mid-Distance
         8:30 AM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
            1 on 30:00 Cardio                               1-B
   1,100 1x{1 x 200 on 3:00 Back                            1-B    S  BK
           {1 x 100 on 1:30 Free                            1-B    S  FR
           {1 x 200 on 3:00 Breast                          1-B    S  BR
           {1 x 200 on 3:00 Fly                             1-B    S FLY
           {1 x 400 on 6:00 (16 x 25 Variable Sprint)       5-B    S  FR
   1,800 3x{6 x 50 on :50 Individual Drills                 1-B    D STK
           {3 x 100 on 1:30 Stroke Desc SC+Time             1-A    S STK
     600    6 x 100 on 1:40 Kick w/board                    1-B    K CHO
   2,200    11 x 200 on 2:20 Zone II Middle 3-4 Stroke@2:30   2    S  FR
         10:28 AM 5,700  Yards - Stress Value = 154

                    Workout #607 - Monday, 27 February  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards    Set Description                  EGY WORK STK
  ======    ================================ === ==== ===
     600    1 x 600 on :40 Choice            1-B    S  FR
     600    1 x 600 on :40 Russian Pull Work 1-B    P DRY
     200    1 x 200 on 3:00 Kick             1-B    K CHO
     100    4 x 25 on :30 Kick !             5-B    K CHO
   2,100 1x{2 x 200 on 2:30 Back             1-B    S  BK
           {4 x 25 on :30 Fly !              5-B    S FLY
           {2 x 200 on 2:30 back             1-B    S  BK
           {4 x 25 on :30 Back !             5-B    S  BK
           {2 x 200 on 2:30 bACK             1-B    S  BK
           {4 x 25 on :30 Breast!            5-B    S  BR
           {3 x 200 on 3:00 IM 1-A           1-A    S  IM
         7:45 AM 3,600  Yards - Stress Value = 86

                    Workout #608 - Monday, 27 February  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     500    1 x 500 on 7:00 Rev Loco 4-1 K & Sw w/fins+pad 1-A    S FIN
             Increase Speed as you go along.
   2,350 1x{8 x 100 on 3:00 Drill-Swim                     1-B    S CHO
           {4 x 200 on 2:40 Swim                           1-A    S STK
           {5 x 150 on 2:30 IM Swim                        3-B    S CHO
     500    1 x 500 on 8:00 TBD                            1-B    S CHO
         5:39 PM 4,350  Yards - Stress Value = 79

                   Workout #611 - Tuesday, 28 February  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     500 2x{3 x 50 on :50 Kick Descend                    1-B    K  FR
           {1 x 100 on 2:00 K-Dominated Swim              1-A    S  FR
   1,000    10 x 100 on 1:50 1:40/1:50 - VO2 - HR 180     3-B    S  FR
     600    1 x 600 on 9:00 Pull Back Every 4th Free/Fly  1-B    P  BK
   2,000    5 x 400 on 4:30 free                            2    S CHO
     200    4 x 50 on :50 free                            5-B    S CHO
         5:44 PM 5,300  Yards - Stress Value = 147

                    Workout #624 - Wednesday, 01 March  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards Set Description      EGY WORK STK
  ====== ==================== === ==== ===
   1,100 1 x 1100 on :40 free 1-B
   1,100 1 x 1100 on :40 free 1-A
         7:04 AM 2,200  Yards - Stress Value = 33

                    Workout #613 - Wednesday, 01 March  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,200    1 x 1200 on 18:00 free                        1-B    S CHO
   1,200    12 x 100 on 2:00 Zone III                     3-B    S CHO
   1,100    11 x 100 on 1:20 Zone I-a HR 160              1-A    S CHO
         5:33 PM 4,500  Yards - Stress Value = 92

                    Workout #617 - Thursday, 02 March  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                              EGY WORK STK
  ======    ============================================ === ==== ===
             Zach + Chapman
   1,350 1x{1 x 200 on 3:00 Free Relay                   1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw                    1-A    S  FR
           {1 x 200 on 3:00 IM                           1-A    S  IM
           {1 x 50 on 1:00 1 breath each way             1-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build      1-A    S  IM
   2,100 3x{1 x 400 on 5:00 Desc SC x100's               1-A    S  FR
           {1 x 200 on 4:00 Kick - Chap Every 4th 8Kicks 1-A    K  FR
           { Zach Kick 25 Fly - 50 Breast - 25 Free
           {4 x 25 on :45 #1 Breakout/#2 15y/#3 20y/#425 3-B    S CHO
   1,200    8 x 150 on 1:40 Odd: 50Fly-25Bk-25Br-50 Free 1-A    S  IM
             Evens Free
         5:28 PM 4,650  Yards - Stress Value = 96
 
                    Workout #620 - Friday, 03 March  2006
                                  Mid-Distance
         7:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
     600    1 x 600 on 12:00 Choice                       1-B    S CHO
   2,400 3x{1 x 400 on 5:00 Pull                          1-A    P  FR
           {4 x 100 on 1:10 Last 25 Fly Rnd1@1:15; 3@1:05 1-A    S  FR
         7:43 AM 3,000  Yards - Stress Value = 54
 
                    Workout #622 - Friday, 03 March  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     800    16 x 50 on :45 IMO                             1-A    S  IM
     800    4 x 200 on 2:40 100 Free - 100 Back ! Zone III 3-B    S FIN
     200    1 x 200 on 3:00 Kick                           1-B    K CHO
     100    4 x 25 on :30 Kick !                           5-B    K CHO
     400    1 x 400 on 6:00 DPS                            1-B    P CHO
   1,200    24 x 50 on 1:00 8@1:00, 8@1:10, 8@1:20         3-B    S CHO
     800    8 x 100 on 1:10 Fins + Pads <1:01 HR <150      1-A    P  FR
         5:52 PM 5,300  Yards - Stress Value = 140

                    Workout #628 - Saturday, 04 March  2006
                                  Mid-Distance
         9:00 AM  Start
   Yards    Set Description                        EGY WORK STK
  ======    ====================================== === ==== ===
   1,100 1x{1 x 200 on 3:00 Back                   1-B    S  BK
           {1 x 100 on 1:30 Free                   1-B    S  FR
           {1 x 200 on 3:00 Breast                 1-B    S  BR
           {1 x 200 on 3:00 Fly                    1-B    S FLY
           {1 x 400 on 6:00 Free Relay             1-A    S  FR
     300    4 x 75 on 1:00 IM Switch (Fly-Back)    1-A    S  FR
   2,100 7x{1 x 200 on 2:20 Free (Stroke 2:30)       2    S  FR
           {1 x 100 on 1:10 Free (Stroke 1:15)       2    S  FR
     400    1 x 400 on 7:00 Pull Reverse IM        1-A    P  IM
     300    4 x 75 on 1:00 IM Switch (Back-Breast) 1-A    S  FR
     225    3 x 75 on 5:00 (50-75-100)             5-B    S CHO
     300    4 x 75 on 1:00 IM Switch (Breast-Free) 1-A    S  IM
         10:28 AM 4,725  Yards - Stress Value = 131
 
                    Workout #631 - Sunday, 05 March  2006
                                  Mid-Distance
         9:00 AM  Start
   Yards Set Description              EGY WORK STK
  ====== ============================ === ==== ===
   2,000 1 x 2000 on :40 On the house 1-B
         9:01 AM 2,000  Yards - Stress Value = 20
 
                    Workout #635 - Monday, 06 March  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     400    1 x 400 on 6:00 Pull - Every 4th Breast       1-A    P  FR
     400    2 x 200 on 3:00 Descend 1-4 (Hold through 4   1-A    S  FR
     800    4 x 200 on 3:00 Modified IM 25-75-75-25       3-B    S CHO
     200    1 x 200 on 5:00 Back EZ                       1-B    S CHO
     150    10 x 15 on 1:00 Sprint                        5-B    S CHO
     900    9 x 100 on 3:00 K-D/ D-S IMO                  1-B    D  IM
     600    12 x 50 on :50 Build Through Turns            1-A    S CHO
         6:00 PM 4,450  Yards - Stress Value = 99

                    Workout #642 - Wednesday, 08 March  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   2,000 2x{1 x 400 on 5:00 Free                          1-A    S  FR
           {1 x 300 on 3:50 Free-Back x75's               1-A    S  BK
           {1 x 200 on 2:40 Free-Breast x50's             1-A    S  BR
           {1 x 100 on 1:20 Free-Fly x25's                1-A    S FLY
   1,000 5x{1 x 50 on :50 Descend 1-4                     1-B    S CHO
           {1 x 50 on :50 Strong                          1-A    S CHO
           {1 x 50 on :50 Hard                            3-B    S CHO
           {1 x 50 on :50 Hard                            3-B    S CHO
      50    2 x 25 on :01 Pulled by cord                  5-A    S CHO
         5:20 PM 4,050  Yards - Stress Value = 79

                    Workout #645 - Thursday, 09 March  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,350 1x{1 x 200 on 3:00 Free Relay                      1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw                       1-A    S  FR
           {1 x 200 on 3:00 IM                              1-A    S  IM
           {1 x 50 on 1:00 1 breath each way                3-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build         1-A    S  IM
     200    8 x 25 on 1:00 Sprint - Odds K- Evens Swim      5-B    S CHO
     800    1 x 800 on 12:00 Pull  200Bk 100 Russian 100 Fr 1-B    P  FR
     200    8 x 25 on 1:00 Odds 12.5 Spin / Evens Anchor    1-A    S  BK
     600    1 x 600 on 9:00 Fins 150 Back-50Free            1-A    S  FR
     120    8 x 15 on :40 Widths Kick                       5-B    K  BK
         5:28 PM 3,270  Yards - Stress Value = 88
 
                    Workout #648 - Friday, 10 March  2006
                                  Mid-Distance
         2:00 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
             Chap & Zach
             REMINDER: Timing Tonight @5:40- Practice Tomorrow @2:00
   1,300 1x{1 x 200 on 3:00 Medley Relay                             1-B    S
           {1 x 400 on 6:00 IM - Kick - Drill                        1-B    S
           {1 x 100 on 2:00 Fly - Dr-Build                           1-A    S
           {1 x 200 on 3:00 Swim                                     1-A    S
           {1 x 100 on 2:00 Breast - Dr-Build                        1-A    S
           {1 x 100 on 2:00 Back                                     1-A    S
           {8 x 25 on :40 No Breath                                  1-A    S
     200    4 x 50 on :50 Odds Build to turn @25                     1-A    S
             Evens - Three Breaths
     200    1 x 200 on 4:00 6 Sculls+3 Strokes w/Buoy                1-B    S
             3x Back-Brst  Relay Starts - Yesterday FOUR relays were
             DQ'ed at Nationals.  We won't  be one of them!
     200    1 x 200 on 4:00 Reverse IM Swim EZ                       1-B    S
     800    8 x 100 on 1:20 Chap: Evens Fr- Odds IM Switch           1-A    S
             Zach: 9 x 50 Odds IM @45 Switch, Evens Free @40 instead
     900 3x{1 x 200 on 2:15 free - Good Turns                        1-A    S
           {1 x 100 on 2:15 Stroke or Free @Zone III                 3-B    S
     500    1 x 500 on 7:00 Pull Mix-In 200 Drill or Strok           1-B    P
         3:20 PM 4,100  Yards - Stress Value = 73

                    Workout #652 - Wednesday, 19 April  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
     400    1 x 400 on 6:00 15 perfect turns              1-B    S CHO
             .
     900 3x{1 x 200 on 4:00 Kick - Choice of strokes      1-B    K CHO
           {4 x 25 on :30 Free Kick-Streamline Past Flag  1-B    K  FR
             .
   2,550 3x{4 x 25 on :10 Single-Arm Scull                1-B   SC CHO
           {1 x 300 on 4:00 Swim HR <150                  1-B    S CHO
           {1 x 300 on 4:00 HR 155-170                    1-A    S CHO
           {1 x 150 on 2:00 Loco Russian-Back 25-25-50-50 1-B    D  BK
             .
   1,200 3x{8 x 50 on :40 free
     600    12 x 50 on :55 Kick - Free/Back               1-B    K  BK
         5:42 PM 5,650  Yards - Stress Value = 53
 
                    Workout #655 - Monday, 24 April  2006
                                  Mid-Distance
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
     400 1x{1 x 400 on 6:00 6- 5- 4 Turns                  1-B    S  FR
     400    4 x 100 on 2:00 Kick Descend                   1-A    K CHO
     400    8 x 50 on :40 Pull                             1-A    P  FR
   2,700 1x{8 x 200 on 2:45 IM - Free @ HR 150~            1-A    S FRM
           {1 x 400 on 6:00 Pull - every 4th Russian or Bk 1-B    P  FR
           {4 x 25 on 1:00 Sprint                          5-B    S CHO
           {4 x 150 on 2:20 HR 160~                          2    S  FR
     100    4 x 25 on 1:00 Sprint                          5-B    S CHO
             Next Set is 1 Each Round
   1,800 4x{1 x 50 on 1:00 Kick Swim                       1-B    K  FR
           {1 x 100 on 1:30 Drill-Swim                     1-B    S CHO
           {2 x 150 on 1:50 100 Free - 50 Fast Stroke      1-A    S CHO
         5:56 PM 5,800  Yards - Stress Value = 128

SPRINT

                    Workout #21 - Monday, 26 September  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                        1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build           1-B    D S
           {4 x 50 on :45 Open Turn - Fast Breakout                 1-B    S C
   1,000    1 x 1000 on 20:00 Reverse IM Pull 400-300-200-10        1-B    P
   1,200 3x{4 x 100 on 1:20 Pick Interval - HR 140-160              1-A    S
     100    1 x 100 on 2:00 Kick                                    1-B    K C
             Move Mpls Group into 1-2
   2,000    8 x 250 on 3:30                                         1-B    D
             Odds: Stroke 50 Drill-50 Swim-50 Drill-100 Swim
             Evens: Free 25 uw rec-50Swim-50-1-Arm-125 Build
             50 Single Arm - 125 Build
     120    8 x 15 on 1:00 Odds Kick !; Evens Swim !                5-B    K C
             "Do not let what you cannot do interfere with what you
             can do."  John Wooden, 10 NCAA Championships
         5:50 PM 5,420  Yards - Stress Value = 79

                    Workout #23 - Monday, 26 September  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                        1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build           1-B    D S
           {4 x 50 on :45 Open Turn - Fast Breakout                 1-B    S C
   1,000    1 x 1000 on 20:00 Reverse IM Pull 400-300-200-10        1-B    P
   1,200 3x{4 x 100 on 1:20 Pick Interval - HR 140-160              1-A    S
     100    1 x 100 on 2:00 Kick                                    1-B    K C
             Move Mpls Group into 1-2
     120    8 x 15 on :45 Fast                                      5-B    S C
   1,000    5 x 200 on 2:06 Stroke Zone II                            2    S S
     500    1 x 500 on 8:00 Loco Pull or K-Swim w/fins              1-B    K C
   1,000    8 x 125 on 1:15 Free Zone II                              2    S
             "Do not let what you cannot do interfere with what you
             can do."  John Wooden, 10 NCAA Titles
         5:51 PM 5,920  Yards - Stress Value = 124

                   Workout #29 - Tuesday, 27 September  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
             Casey & David will swim this in AM
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                       1-B    S  F
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build          1-B    D ST
           {4 x 50 on :45 Open Turn - Fast Breakout                1-B    S CH
   1,500    3 x 500 on 8:30 100 Streamline Kick - 10&10 -          1-B    K CH
             Right - Left - Partial Catch-Up
   1,500 3x{3 x 100 on 1:45 Swim w/6 beat Kick                     1-B    S  F
           {4 x 50 on :45 Desc Time & SC 1-4                       1-B    S  F
     600    30 x 20 on :45 u/w streamline kick                     1-B    K CH
             Roberto
             3 x 300 IM 1-50drill/25swim; 2-25drill/50swim; 3-full
             3 x 200 Descend 1-3 Free
             3 x 100 Descend to Fast! Stroke
         5:32 PM 4,600  Yards - Stress Value = 46

                  Workout #33 - Wednesday, 28 September  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
     600    1 x 600 on 6:00 Back w/Paddles 50 Russ-100 Sw            1-B    S
     450    1 x 450 on 6:00 Swim every 4th 25 Fly                    1-B    S
     300    1 x 300 on 5:00 3 Brst-1 Fly Flip Turns                  1-B    S
     500    5 x 100 on 1:40 Kick w/fins                              1-B    K
     400    4 x 100 on 1:35 Kick w/fins                              1-B    K
     300    3 x 100 on 1:30 Kick w/fins                              1-B    K
     200    2 x 100 on 1:20 Kick w/fins                              1-B    K
     100    1 x 100 on 1:15 Kick                                     1-B    K
   1,600    8 x 200 on 2:45                                          1-A    S
             50 Drill - 25 Fly/Back/Breast - 75 Build HR 150+
             If you don't take the time to do it right, you probably
             won't have the time to do it over
         5:30 PM 5,450  Yards - Stress Value = 70

                  Workout #35 - Wednesday, 28 September  2005
                          Sprint - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    1 x 600 on 6:00 Back w/Paddles 50 Russ-100 Sw 1-B    S  BK
     450    1 x 450 on 6:00 Swim every 4th 25 Fly         1-B    S  FR
     300    1 x 300 on 5:00 3 Brst-1 Fly Flip Turns       1-B    S  BR
     500    5 x 100 on 1:40 Kick w/fins                   1-B    K  FR
     400    4 x 100 on 1:35 Kick w/fins                   1-B    K  FR
     300    3 x 100 on 1:30 Kick w/fins                   1-B    K  FR
     200    2 x 100 on 1:20 Kick w/fins                   1-B    K  FR
     100    1 x 100 on 1:15 Kick                          1-B    K  FR
   1,050    14 x 75 on 1:00                                 2    S  IM
         5:22 PM 4,900  Yards - Stress Value = 70

                   Workout #41 - Thursday, 29 September  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards     Set Description                                          EGY WORK
  ======     ======================================================== === ====
   1,000  1x{ Standard Warm-Up--------------
            {1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
            {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
            {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
   1,600  1x{1 x 400 on 6:00 w/Pads-200 Strmline-200 10&10            1-B    K
            {1 x 400 on 6:00 w/Pads-100Strmline-100R-50Sw             1-B    D
            { 100 Left - 50 Swim
            {1 x 400 on 6:00 Right-Left-Catchup-Russian               1-B    S
            {1 x 400 on 6:00 6-Beat, Swim, Catchup, Swim              1-B    S
              Backstrokers
              1x400 w/Pads-200 Streamline-200 10&10
              1x400 w/Pads-100Strmline-100R-50Sw-.100L-50 Sw
              1x400 Right-Left-Catchup-Russian
              1x400  50 Right - 50 Left - 3-3-3 - Russian - Swim
              Breaststrokers
              1x400 100 Piston, 100 Dolphin, 100 Stm K, 100 Hands Bac
              1x400 100K Hands Back; 100 StrmK; 100 4-1, 3-1, 2-1
              100 25 uw recovery, 25 free
              1x300 50 Piston K 50K Hands Back, 100 4-1- 3-1 2-1;
              100 2up 2 under
              1x400 3P-1K, 2P-1K, 1P-1K, 25 u/w brst-25 free
              Butterfly
              1x400 200 Fly K on back; 200 Fly K on stomach
              1x300 FlyK on Stomach, uw recover, 3K-1P,
              1x400 100 uw recover, 100 R, 100 L, 100 3K-1p
              1 x 400 50 R, 50 L, 100 3K-1Pull, 100 3-3-3, 100 Swim
              10 x 200 100K-100Sw @3 HR 150-167
         5:12 PM 4,600  Yards - Stress Value = 46

                   Workout #45 - Thursday, 29 September  2005
                          Sprint - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
   1,600 1x{1 x 400 on 6:00 w/Pads-200 Strmline-200 10&10            1-B    K
           {1 x 400 on 6:00 w/Pads-100Strmline-100R-50Sw             1-B    D
           { 100 Left - 50 Swim
           {1 x 400 on 6:00 Right-Left-Catchup-Russian               1-B    S
           {1 x 400 on 6:00 6-Beat, Swim, Catchup, Swim              1-B    S
             Backstrokers
             1x400 w/Pads-200 Streamline-200 10&10
             1x400 w/Pads-100Strmline-100R-50Sw-.100L-50 Sw
             1x400 Right-Left-Catchup-Russian
             1x400  50 Right - 50 Left - 3-3-3 - Russian - Swim
             Breaststrokers
             1x400 100 Piston, 100 Dolphin, 100 Stm K, 100 Hands Bac
             1x400 100K Hands Back; 100 StrmK; 100 4-1, 3-1, 2-1
             100 25 uw recovery, 25 free
             1x300 50 Piston K 50K Hands Back, 100 4-1- 3-1 2-1;
             100 2up 2 under
             1x400 3P-1K, 2P-1K, 1P-1K, 25 u/w brst-25 free
             Butterfly
             1x400 200 Fly K on back; 200 Fly K on stomach
             1x300 FlyK on Stomach, uw recover, 3K-1P,
             1x400 100 uw recover, 100 R, 100 L, 100 3K-1p
             1 x 400 50 R, 50 L, 100 3K-1Pull, 100 3-3-3, 100 Swim
             - - - - - - - - SPlit From MIT - - - - - - -
     600    6 x 100 on 6:00 Sprint                                   4-B    S
   1,200    6 x 200 on 2:00 Easy 200 inbetween                       1-B    S
         5:31 PM 4,400  Yards - Stress Value = 86

                    Workout #56 - Friday, 30 September  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,600    16 x 100 on 1:20 Cruise Intervals             1-A    S  FR
   1,800    12 x 150 on 2:00 Cruise Intervals             1-A    S  FR
     900    12 x 75 on 1:00 Cruise Intervals              1-A    S  FR
         5:17 PM 5,300  Yards - Stress Value = 96

                    Workout #60 - Friday, 30 September  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,600    16 x 100 on 1:20 Cruise Intervals             1-A    S  FR
   1,800    12 x 150 on 2:00 Cruise Intervals             1-A    S  FR
     900    12 x 75 on 1:00 Cruise Intervals              1-A    S  FR
         5:17 PM 5,300  Yards - Stress Value = 96

                    Workout #53 - Friday, 30 September  2005
                          Sprint - Minneapolis Project
         6:00 AM  Start
   Yards Set Description                                 EGY WORK STK
  ====== =============================================== === ==== ===
     800 1 x 800 on 10:00 change @200's                  1-B    S CHO
     500 1 x 500 on 8:00 Pull/Drill stuff like yesterda  1-B    D STK
   1,200 12 x 100 on 1:08 or 36x50 @35; etc, long & bori 1-A    S  FR
         6:34 AM 2,500  Yards - Stress Value = 37

                    Workout #61 - Friday, 30 September  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,600    16 x 100 on 1:35 Cruise Intervals             1-A    S  FR
   1,800    12 x 150 on 2:00 Cruise Intervals             1-A    S  FR
     900    12 x 75 on 1:15 Cruise Intervals              1-A    S  FR
         5:39 PM 5,300  Yards - Stress Value = 96

                    Workout #65 - Saturday, 01 October  2005
                                 Sprint - M I T
         8:00 AM  Start
   Yards    Set Description                                    EGY WORK STK
  ======    ================================================== === ==== ===
             Carthage Dryland Circuit 6x4 man teams 4 min 1:17
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                   1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build      1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout            1-B    S CHO
     400    1 x 400 on 6:00 Extra 400 to re-do 1st 400         1-B    S  FR
     500    1 x 500 on 7:00 Loco Kick-Swim fins & pads         1-B    K  FR
   1,000    10 x 100 on 1:50 Kick-3rd person interval          1-B    K  FR
         8:51 AM 2,900  Yards - Stress Value = 29

                    Workout #66 - Saturday, 01 October  2005
                          Sprint - Minneapolis Project
         8:00 AM  Start
   Yards    Set Description                                    EGY WORK STK
  ======    ================================================== === ==== ===
             Carthage Dryland Circuit 6x4 man teams 4 min 1:17
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                   1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build      1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout            1-B    S CHO
     400    1 x 400 on 6:00 Extra 400 to re-do 1st 400         1-B    S  FR
     500    1 x 500 on 7:00 Loco Kick-Swim fins & pads         1-B    K  FR
   1,000    10 x 100 on 1:50 Kick-3rd person interval          1-B    K  FR
         8:51 AM 2,900  Yards - Stress Value = 29
 
                    Workout #72 - Monday, 03 October  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
             Lane 7: Bax, Davis, Fisher
             Lane 8: Boeckx, Combs, Falink, Trella
   1,000 1x{1 x 400 on 6:00 6-5-4 Turn Cycle                       1-B    S  F
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build          1-B    D ST
           {4 x 50 on :45 Open Turn - Fast Breakout                1-B    S CH
   2,700 3x{1 x 300 on 3:45 #1 Pull, #2 Swim, #3 Fins&Pads         1-B    S  F
           {4 x 150 on 2:00 IM Switch HR 155-168                   1-A    S  I
   1,200    16 x 75 on 1:10 Kick                                   1-B    K CH
             "Everything is simpler than you think and at the same
             time more complex than you imagine." von Goethe
         5:14 PM 4,900  Yards - Stress Value = 67
 
                    Workout #74 - Monday, 03 October  2005
                          Sprint - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
             Lane 6: Somers, Vargas
   1,000 1x{1 x 400 on 6:00 6-5-4 Turn Cycle                       1-B    S  F
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build          1-B    D ST
           {4 x 50 on :45 Open Turn - Fast Breakout                1-B    S CH
     600    6 x 100 on 1:30 25K-75 Sw - HR 150-165                 1-A    S  F
   1,000 4x{1 x 125 on 1:45 Odds IM Switch - HR 160-170              2    S  I
           {1 x 125 on 1:45 Evens Drill/Free                       1-B    S  F
     600    6 x 100 on 1:30 50K-50 Sw - HR 150-165                 1-A    S  F
   1,000 4x{1 x 125 on 1:45 Same as Above                            2    S  I
           {1 x 125 on 1:45 Same as above                          1-B    S  F
     600    6 x 100 on 1:30 50 Drill-50 Swim                       1-B    S  F
     400    8 x 50 on :45 HR 185                                   3-B    S ST
             "Everything is simpler than you think and at the same
             time more complex than you imagine." von Goethe
         5:29 PM 5,200  Yards - Stress Value = 96

                    Workout #83 - Tuesday, 04 October  2005
                                 Sprint - M I T
         4:30 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
     800 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {1 on 1:00 Skip the 50's
   1,500    12 x 125 on 1:45 Think Turns, Desc in sets of 4          1-A    S
             HR 155-170
     500    4 x 125 on 1:45 Zone II - HR 170+                          2    S
             Did not get to 1x600 50K-100Sw Fins & Pads Stk/Fr
            1 on 40:00 Turn Work w/Steve Crocker
             "I'm seeing a lot of progress there from whatever it is
             I just told you."  -Steve Crocker
         5:56 PM 2,800  Yards - Stress Value = 53

                    Workout #78 - Tuesday, 04 October  2005
                          Sprint - Minneapolis Project
         6:00 AM  Start
   Yards    Set Description                          EGY WORK STK
  ======    ======================================== === ==== ===
     960 1x{1 x 400 on 6:00 Turn Cycle               1-B    S  FR
           { 4-3-2 Turn Cycle
           {5 x 80 on 1:20 Stroke Drill-Build Cycle  1-B    D STK
           { 1-3 40 Drill-40 Swim / 4-5 Swi
           {4 x 40 on :45 Variable Sprint            1-B    S CHO
     800    20 x 40 on :45 1-Arm                     1-B    D  FR
     720    9 x 80 on 1:15 Desc 1-3, 4-6, 5-7 to 1-A 1-A    S  FR
     800    20 x 40 on :45 1-Arm or Scull            1-B    D  FR
         7:04 AM 3,280  Yards - Stress Value = 40

                    Workout #82 - Tuesday, 04 October  2005
                          Sprint - Minneapolis Project
         4:30 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
     800 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {1 on 1:00 Skip the 50's
            1 on 40:00 Turn Work w/Steve Crocker
   1,125    9 x 125 on 1:45 Think Turns, Desc in sets of 3           1-A    S
             HR 155-170
     600    6 x 100 on 1:50 Zone II - HR 170+                        3-B    S
     300    1 x 300 on 8:00 Loco K-Sw w/fins & pads                  1-B    S
             Did not get to 4x50 3-B
             "I'm seeing a lot of progress there from whatever it is
             I just told you."  -Steve Crocker
         6:05 PM 2,825  Yards - Stress Value = 57

                   Workout #86 - Wednesday, 05 October  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    1 x 600 on :40 Fins u/w rec progression       1-B    D FIN
   3,600 3x{2 x 200 on 2:30 or 2:40 - HR 145-160          1-A    S  FR
           {8 x 100 on 1:30 Odds 50Dr-50 Sw/ Evs Kick     1-B    S CHO
             You get good at what you practice.
         5:12 PM 5,200  Yards - Stress Value = 64

                   Workout #88 - Wednesday, 05 October  2005
                          Sprint - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     400    4 x 100 on 1:40 Kick                           1-B    K CHO
   3,200 4x{1 x 300 on 2:30 or 2:40 - HR 145-160           1-A    S  FR
           {5 x 100 on 1:30 Zone II Odds Fr-Evens Stk @140   2    S CHO
     300    1 x 300 on 2:30 or 2:40 - HR 145-160           1-A    S  FR
     400    8 x 50 on 1:00 free                            3-B    S CHO
             You get good at what you practice.
         5:22 PM 5,300  Yards - Stress Value = 120

                    Workout #91 - Thursday, 06 October  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000 5x{1 x 100 on 1:50 Streamline K on Stomach       1-B    K  FR
           {2 x 50 on :50 Kick Strong                     1-B    K CHO
   2,100 1x{3 x 50 on :50 Drill                           1-B    S STK
           {1 x 75 on 1:05 Fr/ 1:10 Bk/Fl/ 1:15 Br -Build 1-A    S STK
           {5 x 75 on :55 Fr/ 1:05 Bk/Fl/ 1:10 Br         1-A    S STK
           {1 x 200 on 4:00 Breast Pull                   1-B    P  BR
           {4 x 50 on :45 Drill                           1-B    D STK
           {1 x 50 on :50 / :55/ 1:00                     1-A    S STK
           {7 x 50 on :45 / :50/ :55                      1-A    S STK
           { Pull Distance Out
           {1 x 300 on 4:00 50 Russian-100 Back           1-B    D  BK
           {16 x 25 on :20 Bk/ Fr; :25 Br or Fly          1-A    S STK
     600    3 x 200 on 3:00 50K-100DPS-50 Stroke!         1-B    S  FR
         5:11 PM 4,000  Yards - Stress Value = 50

                    Workout #93 - Thursday, 06 October  2005
                          Sprint - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000 5x{1 x 100 on 1:50 Streamline K on Stomach       1-B    K  FR
           {2 x 50 on :50 Kick Strong                     1-B    K CHO
   1,625 1x{3 x 50 on :50 Drill                           1-B    S STK
           {5 x 75 on 1:30                                3-B    S STK
           {1 x 200 on 4:00 Breast Pull                   1-B    P  BR
           {4 x 50 on :45 Drill                           1-B    D STK
           {8 x 50 on 1:10                                1-A    S STK
           {1 x 300 on 4:00 50 Russian-100 Back           1-B    D  BK
   1,400 4x{1 x 125 on 1:45 3B                            3-B    S CHO
           {1 x 100 on 1:30 DPS                           1-B    S CHO
           {1 x 75 on 1:15 3B                             3-B    S CHO
           {1 x 50 on :45 DPS                             1-B    S CHO
     400    1 x 400 on 5:00 25K- 50Sw-25 NB               1-B    S CHO
         5:35 PM 5,125  Yards - Stress Value = 91

                    Workout #100 - Friday, 07 October  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     400    1 x 400 on 6:00 RIMO-50K-25Dr-25Sw            1-B    S  IM
     300    1 x 300 on 5:00 6 Sculls-3 Strokes            1-B    D  FR
     600    6 x 100 on 1:25 I-A                           1-A    S  FR
     400    16 x 25 on :20 free                           1-A    S  FR
   1,600    8 x 200 on 2:35 / 2:45 Zone II - HR 170         2    S  FR
      60    4 x 15 on 1:00 Fast!                          5-B    S CHO
      75    3 x 25 on 1:00 Fast                           5-B    S CHO
      50    1 x 50 on 1:00 Fast!                          5-B    S CHO
         5:27 PM 4,485  Yards - Stress Value = 107

                    Workout #102 - Friday, 07 October  2005
                          Sprint - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                       1-B    S  F
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build          1-B    D ST
           {4 x 50 on :45 Open Turn - Fast Breakout                1-B    S CH
     400    1 x 400 on 6:00 RIMO-50K-25Dr-25Sw                     1-B    S  I
     300    1 x 300 on 5:00 6 Sculls-3 Strokes                     1-B    D  F
     600    6 x 100 on 1:25 I-A                                    1-A    S  F
     400    16 x 25 on :20 free                                    1-A    S  F
   1,600    8 x 200 on 2:35 / 2:45 Zone II - HR 170                  2    S  F
             Pelka <2:08, Schrank <2:12, Steenrod <2:18,
             Catellier <221, Staniger <223, Allen <226, Dodson 228
     400    8 x 50 on :55 Kick                                     1-B    K CH
         5:23 PM 4,700  Yards - Stress Value = 89

                   Workout #107 - Saturday, 08 October  2005
                                 Sprint - M I T
         9:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     800    8 x 100 on 1:30 4 K-R-L-S/4 Desc 1:20/15/10/05 1-B    S  FR
   3,900 1x{4 x 200 on 2:45 Negative Split & Descend       1-A    S  FR
           {1 x 200 on 3:00 Back or Fly/Free NS & Desc     1-B    S STK
           {1 x 400 on 5:00 Kick w/fins                    1-B    K  FR
           {4 x 150 on 2:00 Negative Split & Descend       1-A    S  FR
           {2 x 200 on 2:30 Back/Free                      1-B    S STK
           {1 x 300 on 6:00 Kick w/fins                    1-B    K  FR
           {4 x 100 on 1:30 Negative SPlit & Descend       1-A    S  FR
           {3 x 200 on 3:00 IM/Free                        1-A    S STK
           {1 x 200 on 3:00 Kick w/fins                    1-B    K  FR
            20 on :40 Streamline jumps w/twist
         10:42 AM 5,700  Yards - Stress Value = 81

                   Workout #105 - Saturday, 08 October  2005
                          Sprint - Minneapolis Project
         9:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     800    8 x 100 on 1:30 4 K-R-L-S/4 Desc 1:20/15/10/05 1-B    S  FR
   4,200 1x{1 x 800 on 10:00 Negative Split & Descend      1-A    S  FR
           {1 x 200 on 3:00 Back or Fly/Free NS & Desc     1-B    S STK
           {8 x 50 on :45 Swim w/Fins                      5-B    S  FR
           {1 x 600 on 7:30 Negative Split & Descend       1-A    S  FR
           {1 x 400 on 6:30 Same as 200 above              1-B    S STK
           {8 x 50 on 1:00 Swim w/fins                     5-B    S  FR
           {1 x 400 on 5:00 Negative SPlit & Descend       1-A    S  FR
           {1 x 600 on 9:00 Same as 400 above              1-A    S STK
           {8 x 50 on 1:30                                 5-B    S  FR
     800    8 x 100 on 1:30 Kick w/fins                    1-A    K  FR
         10:53 AM 6,800  Yards - Stress Value = 232

                    Workout #117 - Monday, 10 October  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   3,500 5x{4 x 50 on :45 Stroke Drill                     1-A    D STK
           {5 x 100 on 1:20 Zone II - HR 170                 2    S STK
     300    1 x 300 on 5:00 Backstroke                     1-B    S  BK
   1,380 3x{4 x 100 on 1:50 / 1:40/ 1:30 K (Rnd 2-3 w/fins 1-A    K CHO
           {4 x 15 on 1:00 Odds K/ Evens S                 5-B    S CHO
         5:50 PM 6,180  Yards - Stress Value = 154

                    Workout #112 - Monday, 10 October  2005
                          Sprint - Minneapolis Project
         6:00 AM  Start
   Yards Set Description             EGY WORK STK
  ====== =========================== === ==== ===
   1,200 1 x 1200 on 20:00 1-B Stuff 1-B
         6:20 AM 1,200  Yards - Stress Value = 12

                    Workout #116 - Monday, 10 October  2005
                          Sprint - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     150    10 x 15 on :50 Sprint - Odds K; Evens Stk     5-B    S CHO
   2,600 4x{3 x 50 on :45 Stroke Drill                    1-A    D STK
           {5 x 100 on 1:20 Zone II - HR 170                2    S STK
     300    1 x 300 on 5:00 Backstroke                    1-B    S  BK
     400    8 x 50 on :50 / :45/ :40/ :35                 1-A    S CHO
     800    8 x 100 on 2:00 Zone IIIb                     3-B    S  IM
         5:39 PM 5,250  Yards - Stress Value = 143

                    Workout #121 - Tuesday, 11 October  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
     800 1x{1 x 400 on 6:00 Turn Cycle                     1-B    S  FR
           { 4-3-2 Turn Cycle
           {5 x 80 on 1:20 Stroke Drill-Build Cycle        1-B    D STK
           { 1-3 40 Drill-40 Swim / 4-5 Swi
     640    16 x 40 on 1:10 3 One-Arm - 1 Swim             1-B    D  FR
     960    6 x 160 on 2:30 40 u/w Recover - 80 Fr- 40 Str 1-A    S  FR
     400    1 x 400 on 6:00 Kick                           1-B    K CHO
         6:59 AM 2,800  Yards - Stress Value = 37

                    Workout #126 - Tuesday, 11 October  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                                     EGY WORK STK
  ======    =================================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                    1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build       1-B    D STK
           {8 x 25 on :25 Running Start/ 3pl catapult           1-B    S CHO
     600    3 x 200 on 2:30 IM - K 12.5 Sprint 12.5             1-A    S  IM
     450    6 x 75 on 1:10 IMO                                  1-A    S  IM
             Odds 50+25; Evens 25+50 Fl-Bk; Bk-Br; Br-Fr
     600    6 x 100 on 1:30 Pull/Scull                          1-B    S  FR
             20 yds Scull 55 yds pull (2 turns) + 25 yds sprint
     800    8 x 100 on 4:30 70-80-90-100-100-90-80-70           4-B    S STK
     450 3x{3 x 25 on :05 SPRINT                                5-B    S CHO
           {1 x 75 on 2:00 Sub 44-48                            3-B    S  FR
     200    1 x 200 on 3:00 Back Kick                           1-B    S  BK
         5:38 PM 4,100  Yards - Stress Value = 139

                    Workout #122 - Tuesday, 11 October  2005
                          Sprint - Minneapolis Project
         6:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
     800 1x{1 x 400 on 6:00 Turn Cycle                     1-B    S  FR
           { 4-3-2 Turn Cycle
           {5 x 80 on 1:20 Stroke Drill-Build Cycle        1-B    D STK
           { 1-3 40 Drill-40 Swim / 4-5 Swi
     640    16 x 40 on 1:10 3 One-Arm - 1 Swim             1-B    D  FR
     960    6 x 160 on 2:30 40 u/w Recover - 80 Fr- 40 Str 1-A    S  FR
     400    1 x 400 on 6:00 Kick                           1-B    K CHO
         6:59 AM 2,800  Yards - Stress Value = 37

                    Workout #127 - Tuesday, 11 October  2005
                          Sprint - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                     EGY WORK STK
  ======    =================================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                    1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build       1-B    D STK
           {8 x 25 on :25 Running Start/ 3pl catapult           1-B    S CHO
     600    3 x 200 on 2:30 IM - K 12.5 Sprint 12.5             1-A    S  IM
     450    6 x 75 on 1:10 IMO                                  1-A    S  IM
             Odds 50+25; Evens 25+50 Fl-Bk; Bk-Br; Br-Fr
     600    6 x 100 on 1:30 Pull/Scull                          1-B    S  FR
             20 yds Scull 55 yds pull (2 turns) + 25 yds sprint
   3,450 3x{1 x 400 on 6:00 Negative Split Every 4th Stk        1-B    P  FR
           {1 x 100 on 1:30 1-A                                 1-A    S CHO
           {1 x 100 on 1:30 3-B                                 3-B    S CHO
           {1 x 125 on 1:45 1-a                                 1-A    S CHO
           {1 x 125 on 1:45 3-B                                 3-B    S CHO
           {1 x 100 on 1:00 Kick                                1-B    K CHO
           {4 x 50 on :45 3-B                                   3-B    S CHO
         5:38 PM 6,100  Yards - Stress Value = 117

                   Workout #130 - Wednesday, 12 October  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build   1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout         1-B    S CHO
   1,050 3x{1 x 100 on 1:30 50 1-Arm- 50 Swim               1-B    K  FR
           {5 x 50 on 1:00 Kick !                           1-A    K  FR
   1,200    4 x 300 on 4:00 K-Dr-Stk-50Dr-100 Free          1-A    S  FR
     750    10 x 75 on 1:00 Fins & Pads 20K-35 Fast-20 Bk   1-B    P  FR
   1,000    10 x 100 on 1:20 /1:25 Fastest youcan hold @155 1-A    S  FR
     300    1 x 300 on 5:00 6 Scull - 3 Strokes             1-B    D  FR
   1,000    1 x 1000 on 15:00 25 scull/kick - 25 Swim       1-B    S  FR
         6:03 PM 6,300  Yards - Stress Value = 93

                   Workout #132 - Wednesday, 12 October  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,050 3x{1 x 100 on 1:30 50 1-Arm- 50 Swim             1-B    K  FR
           {5 x 50 on 1:00 Kick !                         1-A    K  FR
   1,200    4 x 300 on 4:00 K-Dr-Stk-50Dr-100 Free        1-A    S  FR
     450    6 x 75 on 1:00 Fins & Pads 20K-35 Fast-20 Bk  1-B    P  FR
   2,000    20 x 100 on 1:20 Zone II                        2    S  FR
             + Heart Rate, Turns, Breathing
     300    1 x 300 on 5:00 6 Scull - 3 Strokes           1-B    D  FR
         5:55 PM 6,000  Yards - Stress Value = 119

                   Workout #136 - Thursday, 13 October  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,200    6 x 200 on 2:30 K-S w/fins & Paddles          1-A    K CHO
   1,500 3x{2 x 50 on 1:00 Scull/Swim                     1-B   SC CHO
           {4 x 100 on 2:00 Kick - Last 25/50/75/100 Fast 1-A    K  FR
         7:05 AM 3,700  Yards - Stress Value = 61

                   Workout #149 - Thursday, 13 October  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     500    10 x 50 on 9:00 Kick                          1-A    P  FR
             Breaststroke
   2,850 3x{3 x 100 on 1:45 Drill: 3K-1P/ 2P-1K / 2up2dn  1-B    D  BR
           {2 x 75 on 1:05 25 Dr - 50 Stroke              1-A    S  BR
           {8 x 50 on :50 Descend 1-6 in 2's; 7-8 Free    1-A    S  BR
           { Zach - Odds Fast (III), Evens Easy (1A)
           {1 x 100 on 2:00 Easy                          1-B    S  FR
     400    1 x 400 on 6:00 Breast Pull (Last 25 Free)    1-B    P  BR
             .
             Backstroke
             3 Rounds: 300 #1 50R-100 Sw/ #2 50R-100 Sw
             #3 1-Arm Russian-100 Swim
             6x50 Desc x2's
             2x200 @3 Neg Split (Chap 2x150 3B
             - 1x500 Fr-Bk-Fr-Br-Fr After third Round
             .
             Butterfly
             Three Rounds:3x100 25K-50 Drill-25 Fly
             #1 4-Kick Fly; #2 uw recovery; #3 1-2-1-2
             8x50 2 Drill 2x{3 Desc-1 DPS Free
             2 x 100 @130 w/Fins
             400 Pull After Third Round
             .
             Freestyle
             2 Rounds 4x100 u/w recovery
             1 x 600 75 Free-25 IMO Neg Split
             10x50 1-4 Desc SC; 5-8 2@45/ 40/ 35
         7:02 PM 4,750  Yards - Stress Value = 69

                   Workout #150 - Thursday, 13 October  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     500    10 x 50 on 9:00 Kick                          1-A    P  FR
             Breaststroke
   2,850 3x{3 x 100 on 1:45 Drill: 3K-1P/ 2P-1K / 2up2dn  1-B    D  BR
           {2 x 75 on 1:05 25 Dr - 50 Stroke              1-A    S  BR
           {8 x 50 on :50 Descend 1-6 in 2's; 7-8 Free    1-A    S  BR
           { Zach - Odds Fast (III), Evens Easy (1A)
           {1 x 100 on 2:00 Easy                          1-B    S  FR
     400    1 x 400 on 6:00 Breast Pull (Last 25 Free)    1-B    P  BR
             .
             Backstroke
             3 Rounds: 300 #1 50R-100 Sw/ #2 50R-100 Sw
             #3 1-Arm Russian-100 Swim
             6x50 Desc x2's
             2x200 @3 Neg Split (Chap 2x150 3B
             - 1x500 Fr-Bk-Fr-Br-Fr After third Round
             .
             Butterfly
             Three Rounds:3x100 25K-50 Drill-25 Fly
             #1 4-Kick Fly; #2 uw recovery; #3 1-2-1-2
             8x50 2 Drill 2x{3 Desc-1 DPS Free
             2 x 100 @130 w/Fins
             400 Pull After Third Round
             .
             Freestyle
             2 Rounds 4x100 u/w recovery
             1 x 600 75 Free-25 IMO Neg Split
             10x50 1-4 Desc SC; 5-8 2@45/ 40/ 35
         7:02 PM 4,750  Yards - Stress Value = 69

                    Workout #141 - Friday, 14 October  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards Set Description                  EGY WORK STK
  ====== ================================ === ==== ===
     800 1 x 800 on 9:00 Change Every 200 1-B    S  FR
     640 16 x 40 on :45 1-Arm Stuff       1-B    D  FR
         6:23 AM 1,440  Yards - Stress Value = 14

                    Workout #146 - Friday, 14 October  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    8 x 75 on 1:30 25StrmK-37.5 Swim-12.5 uwK     1-A    S  FR
     400    16 x 25 on :20 4 Sw @20; 4K @25               1-A    S CHO
   1,500    1 x 1500 on 18:00 T-18                          2    S  FR
         4:58 PM 3,500  Yards - Stress Value = 75

                    Workout #142 - Friday, 14 October  2005
                          Sprint - Minneapolis Project
         6:00 AM  Start
   Yards Set Description  EGY WORK STK
  ====== ================ === ==== ===
          Henry OverSlept
         6:00 AM 0  Yards

                   Workout #155 - Saturday, 15 October  2005
                                 Sprint - M I T
         8:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,350 6x{1 x 75 on 1:00 Stroke IMO 50Dr-25 Sw          1-B    D  IM
           {3 x 50 on :40 Desc 1-3; 4-6                   1-A    S  FR
   1,000    5 x 200 on 3:00 IIIb - Hard Swimming 170+     3-B    S CHO
     600    6 x 100 on 1:40 K-S 25-75, 50-50, 75-25, Kick 1-B    S CHO
   1,200    12 x 100 on 2:00 IIIb - Hard Swimming         3-B    S CHO
     400    1 x 400 on 6:00 25 RevFr-50Stk-25K            1-B    S  FR
         9:39 AM 5,550  Yards - Stress Value = 130

                   Workout #154 - Saturday, 15 October  2005
                          Sprint - Minneapolis Project
         8:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,350 6x{1 x 75 on 1:00 Stroke IMO 50Dr-25 Sw          1-B    D  IM
           {3 x 50 on :40 Desc 1-3; 4-6                   1-A    S  FR
     500    20 x 25 on :20 3@20 1@40; Kicks @25           1-A    S  FR
     200    1 x 200 on 10:00 Race                         4-A    S STK
             Henry, Chap Free; Roberto Back, Zach Breast
     450    1 x 450 on 6:00 100 Swim / 50 Drill           1-B    S  FR
     300    6 x 50 on :50 HR 170+                         3-B    S  FR
     150    10 x 15 on :50 Fast Odds K- Evens Fr          5-B    S  FR
     100    1 x 100 on 4:00 Race                          4-A    S CHO
             Chap Back, Jole Breast, RJC & Henry Fly
     300    1 x 300 on 5:00 100 Sw - 200 6scull-3 strokes 1-B    S  FR
     800    8 x 100 on 1:30 25K-75Sw; 50050/ 75-25/ 100   1-A    S  FR
     100    1 x 100 on 3:00 Chap Fly, Jole & Henry Free,  4-B    S CHO
         9:55 AM 5,250  Yards - Stress Value = 133

                    Workout #159 - Monday, 17 October  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards Set Description                          EGY WORK STK
  ====== ======================================== === ==== ===
   1,200 1 x 1200 on 20:00 Warm-Down after wts LC 1-B    S
         6:20 AM 1,200  Yards - Stress Value = 12

                    Workout #161 - Monday, 17 October  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,600    8 x 200 on 2:50 K-Sw Odds IM/ Evens Fr @2:40  1-A    K CHO
   1,200    8 x 150 on 2:00 Zone II                         2    S  FR
     800 8x{1 x 50 on 1:00 Kick Fast                      1-A    K  FR
           {1 x 50 on 1:00 u/w recovery fly               1-B    D FLY
   1,000    10 x 100 on 1:25 Odds Fr/ Evens Stk @1:30       2    S  FR
     500    5 x 100 on 1:15 Swim w/fins                   1-A    S  FR
         5:58 PM 6,100  Yards - Stress Value = 130

                    Workout #160 - Monday, 17 October  2005
                          Sprint - Minneapolis Project
         6:00 AM  Start
   Yards Set Description                          EGY WORK STK
  ====== ======================================== === ==== ===
   1,200 1 x 1200 on 20:00 Warm-Down after wts LC 1-B    S
         6:20 AM 1,200  Yards - Stress Value = 12

                    Workout #162 - Monday, 17 October  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,600    8 x 200 on 2:50 K-Sw Odds IM/ Evens Fr @2:40  1-A    K CHO
   1,200    8 x 150 on 2:00 Zone II                         2    S  FR
     800 8x{1 x 50 on 1:00 Kick Fast                      1-A    K  FR
           {1 x 50 on 1:00 u/w recovery fly               1-B    D FLY
   1,000    10 x 100 on 1:25 Odds Fr/ Evens Stk @1:30       2    S  FR
     500    5 x 100 on 1:15 Swim w/fins                   1-A    S  FR
         5:58 PM 6,100  Yards - Stress Value = 130

                    Workout #168 - Tuesday, 18 October  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards Set Description            EGY WORK STK
  ====== ========================== === ==== ===
     560 1 x 560 on 9:00 free       1-B    S CHO
     800 20 x 40 on :45 Drill       1-B    D CHO
     150 10 x 15 on :45 Power Racks 5-B    S CHO
         6:36 AM 1,510  Yards - Stress Value = 32

                    Workout #171 - Tuesday, 18 October  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    8 x 75 on 1:30 Fins Swim - K Under - Swim     1-A    S FIN
   2,700 3x{3 x 100 on 1:30 Descend 1-3                   1-A    S CHO
           {12 x 50 on :50 Zone III-B                     3-B    S CHO
     600    6 x 100 on 5:00 Blocks                        4-B    S CHO
         6:03 PM 4,900  Yards - Stress Value = 160

                    Workout #169 - Tuesday, 18 October  2005
                          Sprint - Minneapolis Project
         6:00 AM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
     800    1 x 800 on 12:00 Change Every 200          1-B    S CHO
     720    6 x 120 on 2:00 40 1-Arm w/Board - 80 Swim 1-B    D CHO
   1,920 6x{1 x 80 on 1:20 Drill                       1-B    S CHO
           {1 x 80 on 1:20 Swim                        1-A    S CHO
           {2 x 80 on 1:20 Fins Descend                1-A    S CHO
     480    1 x 480 on 6:00 Kick                       1-B    K CHO
         7:08 AM 3,920  Yards - Stress Value = 54

                    Workout #172 - Tuesday, 18 October  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    8 x 75 on 1:30 Fins Swim - K Under - Swim     1-A    S FIN
   2,700 3x{3 x 100 on 1:30 Descend 1-3                   1-A    S CHO
           {12 x 50 on :50 Zone III-B                     3-B    S CHO
     600    6 x 100 on 5:00 free                          4-B    S CHO
         6:03 PM 4,900  Yards - Stress Value = 160

                   Workout #178 - Wednesday, 19 October  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   1,000    8 x 125 on 1:35 O# 75-50 IM Switch (1st 25 Dr) 1-B    S  FR
             E# Swim w/6 Beat Kick 1 Breath Last 25
   1,500    6 x 250 on 3:00 50K-50 Pull!-50K-100 Back      1-A    P  FR
   1,100    11 x 100 on 1:20 Odds Fr / Evens IM #1:25      1-A    S  FR
     400    1 x 400 on 6:00 25 Breast / 25 Reverse Free    1-B    P  BR
         5:31 PM 5,000  Yards - Stress Value = 76

                   Workout #180 - Wednesday, 19 October  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     800 2x{5 x 50 on :40 Swim                            1-A    S  FR
           {10 x 15 on :45 Sprint                         5-A    K CHO
     600    8 x 75 on 1:05 25K-25Fr-25 Fl                 1-A    S CHO
   2,000    10 x 200 on 2:25 Zone II - HR 170               2    S  FR
     400    8 x 50 on 1:00 u/w recovery                   1-B    D  FR
   1,000    8 x 125 on 1:30 75K-50 Sw                     1-A    S  FR
         5:57 PM 5,800  Yards - Stress Value = 128

                   Workout #182 - Thursday, 20 October  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
     600    1 x 600 on 10:00 Underwater Turns             1-B    S  FR
   1,800 3x{8 x 25 on :25 Kick under :20 - Every 4th @40  1-A    K CHO
           {4 x 100 on 1:45 Kick Desc 1-4                 1-A    K FIN
     400    1 x 400 on 6:00 Kick w/fins - Strong HR 140+  1-A    K FIN
     600    8 x 75 on 1:00 25K-25 K-Dominated Swim - 25Sw 1-B    S CHO
         7:01 AM 3,400  Yards - Stress Value = 56

                   Workout #189 - Thursday, 20 October  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     900    6 x 150 on 1:50 IM Primary Stroke K-D-S        1-A    S  IM
   4,050 1x{1 x 200 on 3:00 Kick Stroke 100 w/board & w/o  1-B    K CHO
           {3 x 100 on 1:40 Dr-Sw 75-25/ 50-50/ 25-75      1-B    D STK
           {5 x 200 on 2:50 Stroke (Fly 50K-1004KFly-50 Fl   2    S STK
           {1 x 400 on 6:00 Pull Every 4th Worst Stroke    1-A    P  FR
           {6 x 50 on :50 Drill                            1-B    D STK
           {6 x 125 on 1:50 Stroke (Fly 50 4Kick-75Fly)      2    S STK
           {12 x 25 on :25 Kick under :20                  1-A    K STK
           {16 x 50 on :45 Swim Every 4th Free               2    S STK
         5:48 PM 5,950  Yards - Stress Value = 126

                   Workout #183 - Thursday, 20 October  2005
                          Sprint - Minneapolis Project
         6:00 AM  Start
   Yards    Set Description                              EGY WORK STK
  ======    ============================================ === ==== ===
     600    1 x 600 on 10:00 Underwater Turns            1-B    S  FR
   2,400 3x{8 x 25 on :25 Kick under :20 - Every 4th @40 1-A    K CHO
           {6 x 100 on 1:30 Swim Desc 1-3/ 4-6           1-A    K FIN
     400    1 x 400 on 6:00 Kick w/fins - Strong HR 140+ 1-A    K FIN
     600    8 x 75 on 1:00 25K-50 Swim                   1-B    S CHO
         7:07 AM 4,000  Yards - Stress Value = 68

                   Workout #191 - Thursday, 20 October  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     900    6 x 150 on 1:50 IM Primary Stroke K-D-S        1-A    S  IM
   3,450 1x{1 x 200 on 3:00 Kick Stroke 100 w/board & w/o  1-B    K CHO
           {3 x 100 on 1:40 Dr-Sw 75-25/ 50-50/ 25-75      1-B    D STK
           {5 x 150 on 2:50 Stroke (Fly 50K-1004KFly-50 Fl 3-B    S STK
           {1 x 400 on 6:00 Pull Every 4th Worst Stroke    1-A    P  FR
           {6 x 50 on :50 Drill                            1-B    D STK
           {6 x 100 on 1:50 Stroke (Fly 50 4Kick-75Fly)    3-B    S STK
           {12 x 25 on :25 Kick under :20                  1-A    K STK
           {12 x 50 on :50 Swim Every 4th Free             3-B    S STK
         5:46 PM 5,350  Yards - Stress Value = 128

                    Workout #196 - Friday, 21 October  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards Set Description                       EGY WORK STK
  ====== ===================================== === ==== ===
   1,500 1 x 1500 on :20 TBD 1-B after weights 1-B
         6:01 AM 1,500  Yards - Stress Value = 15

                    Workout #200 - Friday, 21 October  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build   1-B    D STK
           {8 x 25 on :45 3pl Catapult / Running Start      1-B    S CHO
     400    4 x 100 on 1:40 u/w rec/ right/ left/ russian   1-B    D  FR
     400    1 x 400 on 6:00 Fins 50K-50 Breast              1-A    D  BR
     300    12 x 25 on :45 Variable Sprint w/fins           5-B    S CHO
   2,100    21 x 100 on 1:40 Zone II - HR 165                 2    S  FR
             6@1:40; 5@1:35; 4@1:30; 3@1:25; 2@1:20; 1@1:15
             Maintain HR as rest decreases
     900    12 x 75 on 1:00 1-Fl/Bk 2-Bk/Br 3-Br/Fr 4-FlyK  1-A    S  IM
         5:53 PM 5,100  Yards - Stress Value = 139

                    Workout #195 - Friday, 21 October  2005
                          Sprint - Minneapolis Project
         6:00 AM  Start
   Yards Set Description                       EGY WORK STK
  ====== ===================================== === ==== ===
   1,500 1 x 1500 on :20 TBD 1-B after weights 1-B
         6:01 AM 1,500  Yards - Stress Value = 15

                    Workout #197 - Friday, 21 October  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build   1-B    D STK
           {8 x 25 on :45 3pl Catapult / Running Start      1-B    S CHO
     400    4 x 100 on 1:40 u/w rec/ right/ left/ russian   1-B    D  FR
     400    1 x 400 on 6:00 Fins 50K-50 Breast              1-A    D  BR
     300    12 x 25 on :45 Variable Sprint w/fins           5-B    S CHO
   2,100    21 x 100 on 1:40 Zone II - HR 165                 2    S  FR
             6@1:40; 5@1:35; 4@1:30; 3@1:25; 2@1:20; 1@1:15
             Maintain HR as rest decreases
     900    12 x 75 on 1:00 1-Fl/Bk 2-Bk/Br 3-Br/Fr 4-FlyK  1-A    S  IM
         5:53 PM 5,100  Yards - Stress Value = 139

                   Workout #203 - Saturday, 22 October  2005
                                 Sprint - M I T
         8:00 AM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
             Whitewater Warm-Up
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                 1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build    1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout          1-B    S CHO
     900    9 x 100 on 1:40 25K-25Dr-50 Swim Desc Swims      1-A    P  FR
             In Sets of 3 - One Round Stroke
     675    9 x 75 on 1:00 1-3 50Dr-25 Bld/ 4-6 25-50/...    1-A    S  FR
             Throw in some stroke on one of the above rounds
     300    12 x 25 on :35 Variable Sprint                   5-A    S CHO
     200    1 x 200 on 4:00 u/w Recover                      1-B   DR  FR
            1 on 59:59 Breakfast                             1-B
             Any Extra Warm-Up You Want
     475    1 x 475 on 59:59 Racing                          4-B    S STK
   1,200    2 x 600 on 8:00 Easy 500 After Races 1&2         1-B    S CHO
   1,000    1 x 1000 on 59:59 Team Warm-Down                 1-B    S  FR
         12:21 PM 5,750  Yards - Stress Value = 116

                   Workout #206 - Saturday, 22 October  2005
                          Sprint - Minneapolis Project
         8:00 AM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
             Whitewater Warm-Up
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                 1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build    1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout          1-B    S CHO
     900    9 x 100 on 1:40 25K-25Dr-50 Swim Desc Swims      1-A    P  FR
             In Sets of 3 - One Round Stroke
     675    9 x 75 on 1:00 1-3 50Dr-25 Bld/ 4-6 25-50/...    1-A    S  FR
             Throw in some stroke on one of the above rounds
     300    12 x 25 on :35 Variable Sprint                   5-A    S CHO
     200    1 x 200 on 4:00 u/w Recover                      1-B   DR  FR
            1 on 59:59 Breakfast                             1-B
             Any Extra Warm-Up You Want
     475    1 x 475 on 59:59 Racing                          4-B    S STK
   1,200    2 x 600 on 8:00 Easy 500 After Races 1&2         1-B    S CHO
   1,000    1 x 1000 on 59:59 Team Warm-Down                 1-B    S  FR
         12:21 PM 5,750  Yards - Stress Value = 116

                    Workout #232 - Monday, 24 October  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                                       EGY WORK STK
  ======    ===================================================== === ==== ===
             Had to run Geno to hospital - ran workout on the fly
   4,600 1x{4 x 200 on 3:00 Odds K-S/ Evens S-K                   1-B    K  FR
           {7 x 100 on 1:25 Zone II                                 2    S  FR
           {6 x 150 on 2:00 Drill-Stroke-Free                     1-A    S  FR
           {7 x 100 on 1:25 Zone II                                 2    S  FR
           {16 x 50 on :40 IMO Fl&Bk @45; Fr @40; Br@50           1-A    S  IM
           {1 x 700 on 1:25 Zone II                                 2    S  FR
   1,000    1 x 1000 on 15:00 free                                1-B    S  IM
         5:13 PM 5,600  Yards - Stress Value = 115

                    Workout #231 - Monday, 24 October  2005
                          Sprint - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                       EGY WORK STK
  ======    ===================================================== === ==== ===
             Had to run Geno to hospital - ran workout on the fly
   4,600 1x{4 x 200 on 3:00 Odds K-S/ Evens S-K                   1-B    K  FR
           {7 x 100 on 1:25 Zone II                                 2    S  FR
           {6 x 150 on 2:00 Drill-Stroke-Free                     1-A    S  FR
           {7 x 100 on 1:25 Zone II                                 2    S  FR
           {16 x 50 on :40 IMO Fl&Bk @45; Fr @40; Br@50           1-A    S  IM
           {1 x 700 on 1:25 Zone II                                 2    S  FR
   1,000    1 x 1000 on 15:00 free                                1-B    S  IM
         5:13 PM 5,600  Yards - Stress Value = 115

                    Workout #212 - Tuesday, 25 October  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards    Set Description                         EGY WORK STK
  ======    ======================================= === ==== ===
     800    1 x 800 on 12:00 Change Every 200 Yards 1-B    S CHO
     800    1 x 800 on 12:00 Loco Kick-Swim w/fins  1-A    K CHO
   1,050 3x{1 x 200 on 2:40 80 Drill - 120 Free     1-B   DR  FR
           {3 x 50 on :50 Kick Fast                 1-A    K  FR
     480    1 x 480 on 6:00 Pull Stroke-Free        1-B    P STK
     400    1 x 400 on 7:00 Kick w/fins             1-B    K CHO
         7:01 AM 3,530  Yards - Stress Value = 48

                    Workout #213 - Tuesday, 25 October  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                 1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build    1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout          1-B    S CHO
     400    16 x 25 on :20 IM Order Free @40                 1-A    S  IM
   2,100 3x{3 x 75 on 1:00 Free                              1-A    P FIN
           {3 x 75 on 1:10 25 Stroke!-10Sec-50 Free          3-B    S  FR
           {3 x 75 on 1:20 50 Stroke-25 Free                 3-B    S STK
           {1 x 25 on 1:00 Reverse Free                      1-B    D  FR
     200    8 x 25 on :15 Kick                               1-A    K  FR
             1-3 10yds vert board/ 4-6 20yds vert/ 7-8 Fast!
     600    8 x 75 on 5:00 Fast                              4-A    S CHO
         6:02 PM 4,300  Yards - Stress Value = 151

                    Workout #233 - Tuesday, 25 October  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                  EGY WORK STK
  ======    ================================================ === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                 1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build    1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout          1-B    S CHO
     400    16 x 25 on :20 IM Order Free @40                 1-A    S  IM
   2,100 3x{3 x 75 on 1:00 Free                              1-A    P FIN
           {3 x 75 on 1:10 25 Stroke!-10Sec-50 Free          3-B    S  FR
           {3 x 75 on 1:20 50 Stroke-25 Free                 3-B    S STK
           {1 x 25 on 1:00 Reverse Free                      1-B    D  FR
     200    8 x 25 on :15 Kick                               1-A    K  FR
             1-3 10yds vert board/ 4-6 20yds vert/ 7-8 Fast!
     600    8 x 75 on 5:00 Fast                              4-A    S CHO
         6:02 PM 4,300  Yards - Stress Value = 151

                   Workout #218 - Wednesday, 26 October  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     800    8 x 100 on 1:40 25K-25R-25L-25 NB              1-A    K CHO
   2,900 1x{8 x 50 on :45 Drill                            1-B    D CHO
           {4 x 200 on 2:40 Desc 1-4                       1-A    S  FR
           {12 x 25 on :20 IMO Every 4th Free              1-A    S  IM
           {8 x 100 on 1:20 Desc 1-4; 5-8                  1-B    S  FR
           {3 x 200 on 3:00 50 K- 75 6 Sculls- 75 Swim     1-B    S CHO
     400    1 x 400 on 5:30 Pull Every 4th u/w breaststrok 1-B    P  FR
         5:38 PM 5,100  Yards - Stress Value = 70

                   Workout #234 - Wednesday, 26 October  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle               1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     800    8 x 100 on 1:40 25K-25R-25L-25 NB              1-A    K CHO
   2,900 1x{8 x 50 on :45 Drill                            1-B    D CHO
           {4 x 200 on 2:40 Desc 1-4                       1-A    S  FR
           {12 x 25 on :20 IMO Every 4th Free              1-A    S  IM
           {8 x 100 on 1:20 Desc 1-4; 5-8                  1-B    S  FR
           {3 x 200 on 3:00 50 K- 75 6 Sculls- 75 Swim     1-B    S CHO
     400    1 x 400 on 5:30 Pull Every 4th u/w breaststrok 1-B    P  FR
         5:38 PM 5,100  Yards - Stress Value = 70

                   Workout #219 - Thursday, 27 October  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards Set Description             EGY WORK STK
  ====== =========================== === ==== ===
   1,520 1 x 1520 on :20 Warm-Up     1-B    S CHO
     150 10 x 15 on 1:00 Power Racks 5-A    S CHO
         6:13 AM 1,670  Yards - Stress Value = 21

                   Workout #226 - Thursday, 27 October  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
             Butterfliers - MIT & Mpls
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
     600    6 x 100 on 1:30 Drill x 25's (Next line)                 1-B    D
             25 Finish Drill/ 25 uw rec/ 25 4k-fly/ 25 1-good stroke
     800    8 x 100 on 1:30 Pull - 75 Free-25 Brst                   1-A    P
   2,850 3x{4 x 25 on :25 Kick on Side <20 sec                       1-A    K
           {4 x 25 on :25 O# Chin Up Fly E# Free <20                 1-A    P
           {4 x 25 on :40 12.5m u/w K - 12.5 sprint Fly              1-A    S
           {1 x 100 on 2:00 50Fr-50Fl/ 25-75/ Fly All !              3-A    S
           {4 x 50 on :50 O# Scull-Fly/ E# 2Brst-1Fly                1-B    D
           {3 x 50 on 1:00 Fast Fly                                  3-B    S
           {1 x 200 on 3:00 Russian-Back-Russian-Back                1-B    D
     600 3x{1 x 125 on 1:45 6 Beat Kick                              1-B    S
           {3 x 25 on :20 Sprint Kick Free                           1-A    K
         6:01 PM 5,850  Yards - Stress Value = 106

                   Workout #227 - Thursday, 27 October  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
             Butterfliers - MIT & Mpls
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle                         1-B    S
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
     600    6 x 100 on 1:30 Drill x 25's (Next line)                 1-B    D
             25 Finish Drill/ 25 uw rec/ 25 4k-fly/ 25 1-good stroke
     800    8 x 100 on 1:30 Pull - 75 Free-25 Brst                   1-A    P
   2,850 3x{4 x 25 on :25 Kick on Side <20 sec                       1-A    K
           {4 x 25 on :25 O# Chin Up Fly E# Free <20                 1-A    P
           {4 x 25 on :40 12.5m u/w K - 12.5 sprint Fly              1-A    S
           {1 x 100 on 2:00 50Fr-50Fl/ 25-75/ Fly All !              3-A    S
           {4 x 50 on :50 O# Scull-Fly/ E# 2Brst-1Fly                1-B    D
           {3 x 50 on 1:00 Fast Fly                                  3-B    S
           {1 x 200 on 3:00 Russian-Back-Russian-Back                1-B    D
     600 3x{1 x 125 on 1:45 6 Beat Kick                              1-B    S
           {3 x 25 on :20 Sprint Kick Free                           1-A    K
         6:01 PM 5,850  Yards - Stress Value = 106

                    Workout #238 - Friday, 28 October  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards Set Description                      EGY WORK STK
  ====== ==================================== === ==== ===
   1,500 1 x 1500 on 20:00 Swim after Weights 1-B    S
     500 1 x 500 on 8:00 Kick                 1-B    K
         6:30 AM 2,000  Yards - Stress Value = 20

                    Workout #241 - Friday, 28 October  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {8 x 25 on :45                                 1-B    S CHO
   2,760 3x{1 x 225 on 3:45 25 K - 75 Sw w/6beat K        1-A    S  FR
           { 50 Free - 75 IM
           {2 x 175 on 2:15 Under Best 200 this season      2    S  FR
           {1 x 150 on 2:15 50K - 50 Stk - 50 Free        1-A    S  FR
           {2 x 75 on 1:00 5 Sec Under Best 100           3-B    S  FR
           {3 x 15 on 1:00 Sprint Walkbacks from block    5-B    S CHO
   1,000    1 x 1000 on 16:00 Drill/Swim TBD              1-B    S CHO
     900 4x{2 x 25 on :30 Kick Fast                       1-A    K CHO
           {1 x 75 on 1:00 Fast w/fins                    3-A    S CHO
           {1 x 100 on 2:00 free                          1-B    S CHO
         5:59 PM 5,660  Yards - Stress Value = 135

                    Workout #239 - Friday, 28 October  2005
                          Sprint - Minneapolis Project
         6:00 AM  Start
   Yards Set Description                      EGY WORK STK
  ====== ==================================== === ==== ===
   1,500 1 x 1500 on 20:00 Swim after Weights 1-B    S
         6:20 AM 1,500  Yards - Stress Value = 15

                    Workout #242 - Friday, 28 October  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{ Standard Warm-Up--------------
           {1 x 400 on 6:00 6-5-4 Turn Cycle              1-B    S  FR
           {4 x 100 on 1:40 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {8 x 25 on :45                                 1-B    S CHO
   2,760 3x{1 x 225 on 3:45 25 K - 75 Sw w/6beat K        1-A    S  FR
           { 50 Free - 75 IM
           {2 x 175 on 2:15 Under Best 200 this season      2    S  FR
           {1 x 150 on 2:15 50K - 50 Stk - 50 Free        1-A    S  FR
           {2 x 75 on 1:00 5 Sec Under Best 100           3-B    S  FR
           {3 x 15 on 1:00 Sprint Walkbacks from block    5-B    S CHO
   1,000    1 x 1000 on 16:00 Drill/Swim TBD              1-B    S CHO
     900 4x{2 x 25 on :30 Kick Fast                       1-A    K CHO
           {1 x 75 on 1:00 Fast w/fins                    3-A    S CHO
           {1 x 100 on 2:00 free                          1-B    S CHO
         5:59 PM 5,660  Yards - Stress Value = 135

                    Workout #250 - Monday, 31 October  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     800    2 x 400 on 5:00 K-Stroke x100's               1-B    K CHO
     800    16 x 50 on :50 4 Each Stroke O# Drill, E#Swim 1-B    S  IM
     800    8 x 100 on 1:40 K-S w/paddles                 1-A    K CHO
     400    8 x 50 on :45 Drill/Build2! w/Fins+Pads IMO   5-B    S  IM
   2,700 1x{6 x 100 on 1:30 Reverse IM - HR 165-170         2    S  BK
           {3 x 150 on 2:30 IM Switch 100-50              1-A    S  IM
           {1 on 1:00 Extra Rest
           {6 x 100 on 1:30 Reverse IM - HR 165-170         2    S  BR
           {3 x 150 on 2:30 Same as above                 1-A    S  FR
           {6 x 100 on 1:40 Fr-Fly - HR 170-175             2    S FLY
         6:08 PM 6,500  Yards - Stress Value = 162

                    Workout #249 - Monday, 31 October  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     800    2 x 400 on 5:00 K-Stroke x100's               1-B    K CHO
     800    16 x 50 on :50 4 Each Stroke O# Drill, E#Swim 1-B    S  IM
     800    8 x 100 on 1:40 K-S w/paddles                 1-A    K CHO
     400    8 x 50 on :45 Drill/Build2! w/Fins+Pads IMO   5-B    S  IM
   2,400 1x{6 x 100 on 1:30 Reverse IM - HR 165-170         2    S  BK
           {2 x 150 on 3:30 Swim w/Fins - HR 175+         3-A    S  FR
           {1 on 1:00 Extra Rest
           {6 x 100 on 1:30 Reverse IM - HR 165-170         2    S  BR
           {2 x 150 on 3:30 Same as above                 3-A    S  FR
           {6 x 100 on 1:40 Fr-Fly - HR 170-175             2    S FLY
         6:07 PM 6,200  Yards - Stress Value = 180

                   Workout #255 - Tuesday, 01 November  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
     720    1 x 720 on 10:00 40 1O/U; 80 Sw; 40 1O/U; 80 Sw 1-B    D  FR
     960    8 x 120 on 2:00 60K-60K Dominated Swim          1-B    K  FR
   1,440 3x{4 x 80 on 1:20 40 4-Kick Fly/ 40 2Brst-1Fly     1-A    S FLY
           {4 x 40 on :45 Odds FEF/ Evens EFE               1-A    K  FR
         6:55 AM 3,120  Yards - Stress Value = 46

                   Workout #256 - Tuesday, 01 November  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {8 x 25 on :45 Open Turn - Fast Breakout       1-B    S CHO
     400    1 x 400 on 5:00 Pull Lungbusters              1-A    P  FR
     200    1 x 200 on 3:00 Descend x50's                 1-A    S  FR
     100    4 x 25 on :30 EZ-Fast / Fast-EZ               5-A    S CHO
     500    10 x 50 on :50 15 sec rest - Fast HR 180      3-B    S CHO
     300    1 x 300 on 4:00 Loco Back-Free                1-B    S  BK
     500    10 x 50 on :50 Fast HR 180                    3-B    S CHO
     300    1 x 300 on 5:00 Loco Back-Free                1-B    S CHO
     500    10 x 50 on :50 Fast HR                        3-B    S CHO
     300    1 x 300 on 4:00 Scull/Swim                    1-B   SC CHO
     400    8 x 50 on 3:00 From Blocks                    4-B    S  FR
     600    1 x 600 on 9:00 free                          1-B    S CHO
         6:03 PM 5,100  Yards - Stress Value = 133

                   Workout #257 - Tuesday, 01 November  2005
                          Sprint - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {8 x 25 on :45 Open Turn - Fast Breakout       1-B    S CHO
     400    1 x 400 on 5:00 Pull Lungbusters              1-A    P  FR
     200    1 x 200 on 3:00 Descend x50's                 1-A    S  FR
     100    4 x 25 on :30 EZ-Fast / Fast-EZ               5-A    S CHO
     500    10 x 50 on :50 15 sec rest - Fast HR 180      3-B    S CHO
     300    1 x 300 on 4:00 Loco Back-Free                1-B    S  BK
     500    10 x 50 on :50 Fast HR 180                    3-B    S CHO
     300    1 x 300 on 5:00 Loco Back-Free                1-B    S CHO
     500    10 x 50 on :50 Fast HR                        3-B    S CHO
     300    1 x 300 on 4:00 Scull/Swim                    1-B   SC CHO
     400    8 x 50 on 3:00 From Blocks                    4-B    S  FR
     600    1 x 600 on 9:00 free                          1-B    S CHO
         6:03 PM 5,100  Yards - Stress Value = 133

                  Workout #263 - Wednesday, 02 November  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4          1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build   1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout         1-B    S CHO
     400    1 x 400 on 5:30 Pull - Every 4th 1-Breath       1-B    P  FR
     800    8 x 100 on 1:10 Swim                            1-A    S  FR
     600    1 x 600 on 8:00 50K-100 Swim w/Paddles          1-B    P  FR
     800    8 x 100 on 1:15 Swim                            1-A    S  FR
     800    1 x 800 on 10:00 150 Free-50 Stroke IMO         1-B    P  FR
     800    8 x 100 on 1:20 50 Drill-50 Swim                1-B    S  FR
   1,000    1 x 1000 on 14:00 Loco Kick Swim out past flags 1-B    K  FR
         5:53 PM 6,200  Yards - Stress Value = 78

                  Workout #265 - Wednesday, 02 November  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     150    10 x 15 on 1:00 5 Kick - 5 Swim                5-B    S CHO
     400    1 x 400 on 5:30 Pull - Breathe Every 4         1-B    P  FR
     900    12 x 75 on 1:15 Odds 50Sw-25 u/wK              1-B    K CHO
             Evens 25 u/w breast - 25 Free - 25 K
   1,600    16 x 100 on 1:10 Swim                          1-A    S  FR
     600    1 x 600 on 8:00 50K-100 Swim w/Paddles         1-B    P  FR
   1,000    5 x 200 on 2:35 25 Stk-150 Fr-25 Stk           1-A    S  FR
     300    1 x 300 on 5:00 Fins - 8 Scull - 5 Strokes Acc 1-B    S  FR
         6:00 PM 5,950  Yards - Stress Value = 102

                   Workout #274 - Thursday, 03 November  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards Set Description             EGY WORK STK
  ====== =========================== === ==== ===
   1,000 1 x 1000 on 16:00 Warm-Up   1-B    S CHO
     150 10 x 15 on 1:00 Power Racks 5-A    S CHO
         8 on :30 Starts w/Jade
         6:32 AM 1,150  Yards - Stress Value = 16

                   Workout #267 - Thursday, 03 November  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                     EGY WORK STK
  ======    =================================================== === ==== ===
             All Breaststrokers
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4              1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build       1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout             1-B    S CHO
     450    6 x 75 on 1:15 50K-12.5 VertBoard-12.5 SprK         1-B    K  FR
             MD Will Go 6x150 50K 12.5 Vert 37.5 ! - 100 Swim
   4,600 4x{1 x 200 on 3:00 2K-1P Flip Turns w/DolphinK         1-A    D  BR
           {4 x 25 on :30 Odds - Dbl Pullout w/DolphinK         1-B    D  BR
           {2 x 75 on 1:15 Brst w/Fins HR 175                   3-B    S  BR
           {1 x 100 on 1:40 1fly1brst/ 1up2dn / 2up2dn/ Sw      1-A    S  BR
           {1 x 200 on 4:00 Broken 200                          3-A    S  BR
           { #1 75-50-25-50 #2 50-100-50 #3 75-75-50 #4 100-100
           {1 x 400 on 5:30 75 Free-25 Stroke #2                1-A    P  FR
             Minneapolis - 4 x 25 Cords Pulled
         5:56 PM 6,050  Yards - Stress Value = 146

                    Workout #278 - Friday, 04 November  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4          1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build   1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout         1-B    S CHO
     150    10 x 15 on :50 Kick-Swim / Swim-Kick            4-B    K CHO
     800    16 x 50 on :50 Kick                             1-A    K CHO
   2,200    22 x 100 on 1:10 or 1:15 8 Fr; 6 Stk or IM; 8Fr   2    S  FR
     300    1 x 300 on 5:00 25Fly-25Bk-25Brst-75 Free       1-A    S  IM
   1,800    12 x 150 on 1:50 or 2:00  50K Dominated-100 Sw  1-A    S STK
             1-4 Free / 5-8 Stk or IM @2:00 / 9-12 Free
         5:56 PM 6,250  Yards - Stress Value = 146

                    Workout #279 - Friday, 04 November  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4          1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build   1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout         1-B    S CHO
     150    10 x 15 on :50 Kick-Swim / Swim-Kick            4-B    K CHO
     800    16 x 50 on :50 Kick                             1-A    K CHO
   2,200    22 x 100 on 1:10 or 1:15 8 Fr; 6 Stk or IM; 8Fr   2    S  FR
     300    1 x 300 on 5:00 25Fly-25Bk-25Brst-75 Free       1-A    S  IM
   1,000    5 x 200 on 2:35 50K-50Dr-100 Swim               1-A    S  FR
         5:47 PM 5,450  Yards - Stress Value = 130

                   Workout #284 - Saturday, 05 November  2005
                                 Sprint - M I T
         8:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             Carthage vs. Hope
     800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
   1,200    8 x 150 on 2:00 Odds 75IM-75Fr Evens Dr-Swim  1-B    S  FR
     600    1 x 600 on 9:00 50 Drill (u/w) 100 Swim       1-B    K  BK
     600    6 x 100 on 1:30 Descend                       1-B    S CHO
     200    4 x 50 on 1:00 free                           1-A    S CHO
             Be back at 12:00 noon.
   1,200    1 x 1200 on 20:00 Additional Warm-Up          1-B    S CHO
     400    1 x 400 on 12:00 Racing                       3-A    S  FR
   1,000    1 x 1000 on 15:00 Warm-Down                   1-B    S  FR
         9:51 AM 6,000  Yards - Stress Value = 82

                   Workout #283 - Saturday, 05 November  2005
                          Sprint - Minneapolis Project
         8:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             Carthage vs. Hope
     800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
   1,200    8 x 150 on 2:00 Odds 75IM-75Fr Evens Dr-Swim  1-B    S  FR
     600    1 x 600 on 9:00 50 Drill (u/w) 100 Swim       1-B    K  BK
     600    6 x 100 on 1:30 Descend                       1-B    S CHO
     200    4 x 50 on 1:00 free                           1-A    S CHO
             Be back at 12:00 noon.
   1,200    1 x 1200 on 20:00 Additional Warm-Up          1-B    S CHO
     400    1 x 400 on 12:00 Racing                       3-A    S  FR
   1,000    1 x 1000 on 15:00 Warm-Down                   1-B    S  FR
         9:51 AM 6,000  Yards - Stress Value = 82

                    Workout #288 - Monday, 07 November  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   2,400 1x{4 x 100 on 1:30 Drill-Swim IM Order           1-A    S  IM
           { 3 x [50 Strong - 50 Easy @40
           {5 x 200 on 2:20 2:25 Free - HR 165-170          2    S  FR
           {10 x 100 on 1:15 /1:20 IM-Fr x25's              2    S  IM
     100    4 x 25 on :45 SPRINT!                         5-A    S  FR
   1,300 2x{8 x 25 on :30 Odds Kick / Evens Scull         1-B    S  FR
           {3 x 150 on 2:30 50Kick-100 IM Fast            3-B    S  IM
         5:26 PM 5,100  Yards - Stress Value = 133

                    Workout #289 - Monday, 07 November  2005
                          Sprint - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   2,400 1x{4 x 100 on 1:30 Drill-Swim IM Order           1-A    S  IM
           { 3 x [50 Strong - 50 Easy @40
           {5 x 200 on 2:20 2:25 Free - HR 165-170          2    S  FR
           {10 x 100 on 1:15 /1:20 IM-Fr x25's              2    S  IM
     100    4 x 25 on :45 SPRINT!                         5-A    S  FR
   1,300 2x{8 x 25 on :30 Odds Kick / Evens Scull         1-B    S  FR
           {3 x 150 on 2:30 50Kick-100 IM Fast            3-B    S  IM
         5:26 PM 5,100  Yards - Stress Value = 133

                   Workout #293 - Tuesday, 08 November  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards Set Description                                  EGY WORK STK
  ====== ================================================ === ==== ===
     720 1 x 720 on 9:00 240 u/w Rec; 240 FT Drag; Swim   1-B    S  FR
   1,920 24 x 80 on 1:30 / 1:25/ 1:20/ 1:15               1-A    K  FR
          When you miss switch to 40K-40 K-Dominated Swim
     320 8 x 40 on 1:00 1 Arm Over/Under Drill            1-B    D  FR
     320 8 x 40 on 1:30 u/w Streamline K w/fins           1-B    K  FR
         7:11 AM 3,280  Yards - Stress Value = 51

                   Workout #298 - Tuesday, 08 November  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     200    8 x 25 on :30 Easy-Fast / Fast-Easy           5-A    S CHO
     800    8 x 100 on 1:30 Sw/ 25K-75Sw/ 50-50/ 75-25    1-B    K CHO
   1,000    5 x 200 on 3:00 Fast (Mpls EMFMF)             3-B    S CHO
     400    1 x 400 on 6:30 Backstroke Easy               1-B    S CHO
     750    5 x 150 on 2:10 Fast (Mpls EMFMF)             3-B    S CHO
     600    1 x 600 on 9:00 50 Scull-100 Swim             1-B    S CHO
     600    6 x 100 on 6:00 Blocks                        4-B    S CHO
         6:18 PM 5,350  Yards - Stress Value = 154

                   Workout #299 - Tuesday, 08 November  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     200    8 x 25 on :30 Easy-Fast / Fast-Easy           5-A    S CHO
     800    8 x 100 on 1:30 Sw/ 25K-75Sw/ 50-50/ 75-25    1-B    K CHO
     700    4 x 175 on 3:00 Fast (Mpls EMFMF)             3-B    S CHO
     400    1 x 400 on 6:30 Backstroke Easy               1-B    S CHO
     500    4 x 125 on 2:10 Fast (Mpls EMFMF)             3-B    S CHO
     600    1 x 600 on 9:00 50 Scull-100 Swim             1-B    S CHO
     500    5 x 100 on 6:00 Blocks                        4-B    S CHO
         6:07 PM 4,700  Yards - Stress Value = 124

                  Workout #304 - Wednesday, 09 November  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on 1:00 Easy-Fast;                      1-B    S CHO
     500    20 x 25 on :30 Odds Scull, Evens Pull          1-B   SC  FR
   1,200    8 x 150 on 1:45 HR 145 Last 25/50 Stroke       1-A    S  FR
   1,200    6 x 200 on 2:35 50K-100Sw-50 Stroke DPS        1-A    S CHO
     300    1 x 300 on 5:00 u/w recover - swim (or 1-armbk 1-B    D CHO
     400    4 x 100 on 1:15                                  2    S CHO
   1,000    8 x 125 on 1:45 25K-25Dr-75 DPS                1-B    S CHO
         5:47 PM 5,600  Yards - Stress Value = 88

                  Workout #303 - Wednesday, 09 November  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on 1:00 Easy-Fast;                      1-B    S CHO
     500    20 x 25 on :30 Odds Scull, Evens Pull          1-B   SC  FR
     900    6 x 150 on 1:45 HR 145 Last 25/50 Stroke       1-A    S  FR
     600    3 x 200 on 2:35 50K-100Sw-50 Stroke DPS        1-A    S CHO
     300    1 x 300 on 5:00 u/w recover - swim (or 1-armbk 1-B    D CHO
     300    3 x 100 on 1:15 Same as above                    2    S CHO
     750    6 x 125 on 1:45 25K-25Dr-75 DPS                1-B    S CHO
         5:32 PM 4,350  Yards - Stress Value = 65

                   Workout #307 - Thursday, 10 November  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards Set Description                             EGY WORK STK
  ====== =========================================== === ==== ===
   1,200 30 x 40 on :45 5 Right 1 Swim 5 Left 1 Swim 1-B    D  FR
          6 Swim w/6-beat Kick 6 Catch-Up; 6 Build
     180 12 x 15 on :45 Power Rack                   5-B    S
         6:34 AM 1,380  Yards - Stress Value = 34

                   Workout #312 - Thursday, 10 November  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,800 4x{4 x 50 on 1:00 /:55/:50/:45 Kick              1-A    K  FR
           { Round 2 - Kick :55/ :50/ :45/ :40
           { Round 3 - Kick :50/ :45/ :40/ :35
           { Round 4 - Kick :45/ :40/ :35/ :30 w/fins
           { Bryce K-Sw x25's
           {1 x 250 on 3:30 Pull                          1-A    P  FR
   1,350 3x{3 x 50 on :50 Drill in Stroke                 1-B    D STK
           {3 x 100 on 1:15 or 1:20 Stroke                1-A    S  FR
     150    10 x 15 on :45 Sprint                         5-A    S CHO
   1,500 3x{10 x 50 on 1:00 HR 180                        3-B    S CHO
           {1 on 2:00 Rest
         5:56 PM 5,800  Yards - Stress Value = 134

                   Workout #311 - Thursday, 10 November  2005
                          Sprint - Minneapolis Project
         4:00 PM  Start
   Yards     Set Description                               EGY WORK STK
  ======     ============================================= === ==== ===
   1,000  1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
            {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
            {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,200  2x{4 x 50 on 1:00 /:55/:50/:45 Kick-Swim         1-A    K  FR
            { Round 2 - Kick :55/ :50/ :45/ :40
            {2 x 200 on 3:00 Swim w/fins                   1-A    S  FR
   1,200     4 x 300 on 5:00 IM 25Dr-50Stroke / or Brst    1-A    S STK
   1,500 10x{1 x 50 on 1:00 25 Scull-25 Swim               1-B    D CHO
            {1 x 50 on 1:00 25 DPS-15y Fast-10y Easy       1-A    S  FR
            {1 x 50 on 1:00 Fast                           3-B    S  FR
         5:31 PM 4,900  Yards - Stress Value = 93

                    Workout #316 - Friday, 11 November  2005
                                 Sprint - M I T
         7:00 AM  Start
   Yards Set Description                          EGY WORK STK
  ====== ======================================== === ==== ===
   1,600 20 x 80 on 1:20 Drill-Swim               1-B    D CHO
          Underwood 2up2dn/ back 1-arm stuff; etc
         7:26 AM 1,600  Yards - Stress Value = 16

                    Workout #321 - Friday, 11 November  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards Set Description                             EGY WORK STK
  ====== =========================================== === ==== ===
   2,000 1 x 2000 on 30:00 Meet Warm-Up              1-B    S CHO
     400 1 x 400 on 10:00 Racing                     4-B    S CHO
   1,200 1 x 1200 on 4:00 Warm-Down (Post and During 1-B    S CHO
         4:48 PM 3,600  Yards - Stress Value = 64

                    Workout #319 - Friday, 11 November  2005
                          Sprint - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     800    16 x 50 on :45 Fr @40; Fl&Bk @45; Br @50       1-A    S  IM
             IMO Rnd 1 Drill Swim; 2 Kick-Swim; 3-4 Swim
     100    4 x 25 on 2:00 Cords                           5-A    S CHO
     750    6 x 125 on 1:40 Swim - HR 160-165                2    S CHO
             Can do some IM Switch
     300    1 x 300 on 5:00 25 Scull - 50 Swim             1-B    S CHO
     400    1 x 400 on 8:00 w/fins Kick-Swim! In/Out Walls 1-A    K  FR
     600    6 x 100 on 1:15 Same as Above                    2    S CHO
     400    1 x 400 on 6:00 TBD                            1-B    S CHO
      50    2 x 25 on 2:00 Cords Scull                     1-B    S CHO
      50    2 x 25 on 2:00 Cords Fast                      5-A    S CHO
         5:38 PM 4,450  Yards - Stress Value = 87

                   Workout #325 - Saturday, 12 November  2005
                                 Sprint - M I T
         8:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {8 x 25 on :45 Running Start/ 3pl Catapul      1-B    S CHO
   1,800    1 x 1800 on 25:00 free                        1-B
   2,200    1 x 2200 on 35:00 Zone 2                        2
     800    1 x 800 on 12:00 Zone 3-A                     3-A    S CHO
     800    1 x 800 on :40 TBD
         9:39 AM 6,600  Yards - Stress Value = 142

                   Workout #322 - Saturday, 12 November  2005
                          Sprint - Minneapolis Project
         8:00 AM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     400    2 x 200 on 3:00 50 Scull 50 Brst 2up2dn        1-B    S STK
     600 4x{1 x 100 on 2:00 25K-DPS Fly - DPS Free - Bld2! 1-A    S  FR
           {2 x 25 on :40 15yds Bld                        5-A    S CHO
      50    1 x 50 on 2:00 Fast Build to Faster            4-A    S CHO
     200    1 x 200 on 4:00 Easy                           1-B    S CHO
     150    2 x 75 on 1:30 finish drill/ uw rec/ 4k fly    1-A    D FLY
     100 1x{2 x 25 on :30 Fly DPS - Build                  1-A    S FLY
           {1 x 50 on :50 Fly Strong                       4-B    S FLY
      50    2 x 25 on 2:00 Fast Start + Breakout           5-B    S CHO
     300    1 x 300 on 4:00 K-Sw                           1-B    S CHO
      50    2 x 25 on 1:00 u/w swim w/ u/w flip turn       5-B    K  FR
     100    4 x 25 on 1:00 Swim w/fins, cords, anything    5-B    S CHO
     300    1 x 300 on 4:00 free
         9:26 AM 3,300  Yards - Stress Value = 72

                    Workout #327 - Sunday, 13 November  2005
                          Sprint - Minneapolis Project
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,200 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {1 x 400 on 6:00 4-5-6                         1-B    S CHO
     450    3 x 150 on 2:00 Odds Fr @1:45; Evens IM @2:00 1-A    S CHO
     500    4 x 125 on 1:45 75 Sw - 50 K                  1-A    S CHO
     150    3 x 50 on 1:00 Fly Pull                       1-B    P FLY
         4:40 PM 2,300  Yards - Stress Value = 33

                    Workout #332 - Monday, 14 November  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     500    5 x 100 on 1:40 Streamline K face down!        1-A    K  FR
     200    8 x 25 on :45 FAST                             5-B    S  IM
     200    1 x 200 on 3:00 Breast w/Pads 2up 2under       1-A    P  BR
     150    1 x 150 on 2:00 Back 3R 3Full 3L 3 Full        1-A    P  BK
     100    1 x 100 on 1:30 4Kick-Fly                      1-A    P FLY
   2,700 2x{3 x 50 on 1:00 Rnd #1 Fl/Bk; Rnd #2 Free       1-A    S  IM
           {2 x 100 on 1:30 Hard #1 IM #2 Free             3-A    S  IM
           {3 x 50 on 1:00 #1 Bk/Br; #2 Free               1-A    S  FR
           {2 x 150 on 2:00 Hard                           3-A    S  FR
           {3 x 50 on 1:00 #1 Br/Fr; #2 Free               1-A    S  FR
           {2 x 200 on 3:00 IM & Free                      3-A    S  FR
   1,000    8 x 125 on 1:35 IM+25 Free (shift 25K after ea 1-A    S  IM
         6:03 PM 5,850  Yards - Stress Value = 199

                    Workout #333 - Monday, 14 November  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     800    8 x 100 on 1:30 Odds IM / Evens K-S weak Stk  1-A    S  IM
     300    6 x 50 on 1:00 Desc 1-3 Free Brx4s/ 4-6 Stk   1-A    S CHO
     120    6 x 20 on :30 Dive Sprint                     5-A    S  FR
     180    6 x 30 on 1:00 Following the Dive 20          1-B    S  FR
     200    1 x 200 on 3:00 Easy TBD                      1-B    S CHO
     200    1 x 200 on 4:00 Broken 75-50-75               3-B    S STK
     300    1 x 300 on 4:00 Easy TBD                      1-B    S CHO
     100    1 x 100 on 3:00 Broken 50-50                  3-B    S STK
     400    16 x 25 on :30 Technique, Build, Breakout, EZ 1-A    S CHO
         5:37 PM 3,600  Yards - Stress Value = 64

                   Workout #336 - Tuesday, 15 November  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards Set Description         EGY WORK STK
  ====== ======================= === ==== ===
   1,000 1 x 1000 on 20:00 1-b   1-B
   2,000 1 x 2000 on :40 Zone II   2
         6:23 AM 3,000  Yards - Stress Value = 70

                   Workout #339 - Tuesday, 15 November  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {8 x 25 on :30 Runnin' Start                    1-B    S CHO
     400    1 x 400 on 6:00 Kick BT Flags; Swim Walls Fins 1-A    S  IM
     150    2 x 75 on 1:30 Accellerate through turns w/MP  1-A    S  FR
     900 2x{1 x 200 on 3:30 Scull/Pull Mix (Stk &/or free) 1-B    D CHO
           {5 x 50 on 1:00 Strong - HR 180                 3-A    S CHO
     600    1 x 600 on 9:00 100 Breast- 50 Free            1-B    P  BR
     400    16 x 25 on :30 Variable Sprint                 5-B    S CHO
     400    4 x 100 on 1:20 Desc 1-4                       1-A    S  FR
     600    8 x 75 on 4:00 free                            4-B    S CHO
     600    8 x 75 on :45 Easy in between 75               1-B    S  FR
         6:14 PM 5,050  Yards - Stress Value = 171

                  Workout #341 - Wednesday, 16 November  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     400    1 x 400 on 7:00 IM - Kick No Board Legal turns 1-B    K  IM
     900    6 x 150 on 2:00 75 Free-75Stk                  1-A    S  FR
             Odds Desc SC; Evens Desc Time
   1,300 1x{3 x 100 on 1:30 Kick Descend w/fins            1-A    K CHO
           {4 x 75 on 1:10 Kick Descend                    1-A    K CHO
           {6 x 50 on :50 Kick Descend                     1-A    K CHO
           {8 x 25 on 1:00 Kick FAST                       4-B    K CHO
           {1 x 200 on 4:00 Fast Kick w/o fins             1-A    K CHO
     900    3 x 300 on 4:50 #1 K-D-S/ #2 25Dr-50 Sw/ #3 P  1-A    S STK
             Stroke or Stroke Free on the 300's
     500    20 x 25 on :35 Swim Fast - Mix Strokes         3-B    S  IM
             Every 5th is Easy
         5:37 PM 5,000  Yards - Stress Value = 108

                  Workout #354 - Wednesday, 16 November  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     300 3x{1 x 75 on 1:30 25 Strm K - 25 DPS - 25 Russia  1-B    S FIN
           {1 x 25 on :40 15m Head up to Sprint            5-A    S  FR
     300    2 x 150 on 2:30 Swim-Scull-Swim Build          1-A    S  FR
             Zach 1 Free - 1 Breast
     450 3x{1 x 100 on 1:20 DPS (Dr-Sw)                    1-B    S  FR
           {1 x 50 on :45 Strong (Desc 1-3)                3-A    S CHO
     300    1 x 300 on 5:00 Pull - Paddles Only Ev 4th Rus 1-A    P STK
     200    8 x 25 on :35 3 Fast Fly; 1 EZ                 5-A    S FLY
     200    1 x 200 on 3:00 Scull-Swim                     1-B    S CHO
      50    2 x 25 on :30 Cords AFAYCG                     5-A    S CHO
         5:17 PM 2,800  Yards - Stress Value = 51

                   Workout #348 - Thursday, 17 November  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4                   1-B    S
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
     900 3x{1 x 100 on 1:40 Kick Build                               1-B    K
           {1 x 50 on :55 Kick Fast                                  1-A    K
           {1 x 50 on :55 Kick Build                                 1-B    K
           {1 x 100 on 1:40 Kick Fast                                1-A    K
   1,000    5 x 200 on 2:40 Odds Free/ Evens IM Dr-Sw                1-A    S
             Break into Strokes
             Fisher-Bax-Trella- 2 Rounds Free 1 Fly; Pelka 2 Fly-1Fr
             Hallam, Boeckx 2 Back, 1 Free/ Jimmy 1 Fly, Back, Free
             Chris 1 Fly, 1 Breast, 1 Free; Edgar, Dave 2 Fr-1Fly
             Greg, Ivan & Kyle 2 Brst, 1 Fr
             Times Below are for Back & Fly; Breast +:05; Free -:05
   3,300 3x{2 x 50 on 1:00 Drill Stroke                              1-B    D
           {4 x 75 on 1:10 1 Build @1:10 2-4 Strong @1:00              2    S
           {1 x 50 on 1:00 Drill                                     1-B    S
           {6 x 50 on :50 Build 1 - Hold 2-5 Strong                    2    S
           {1 x 50 on 1:00 Drill                                     1-B    S
           {12 x 25 on :25 Hold 15-16's                                2    S
         6:02 PM 6,200  Yards - Stress Value = 132

                   Workout #356 - Thursday, 17 November  2005
                          Sprint - Minneapolis Project
         7:00 AM  Start
   Yards Set Description       EGY WORK STK
  ====== ===================== === ==== ===
   1,500 1 x 1500 on 25:00 DPS 1-B
         7:25 AM 1,500  Yards - Stress Value = 15

                    Workout #350 - Friday, 18 November  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards    Set Description                             EGY WORK STK
  ======    =========================================== === ==== ===
     900    1 x 900 on 12:00 200Fr-100K-200Fr-100IM-    1-B    S CHO
             200 Free- 100 Kick
   1,800 1x{8 x 225 on 3:15 75 Sw - 75 K - 75 Free      1-A    S  FR
     600 6x{ 12 x 50 Evens - Fast Middle 25
   1,000    1 x 1000 on 18:00 Pull Loco Stroke Free DPS 1-B    P CHO
         7:12 AM 4,300  Yards - Stress Value = 73

                    Workout #352 - Friday, 18 November  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             --------Meet Warm-Up for Sprinters ---------
             --------Everyone Warms-Up Tonight --------
   1,400 1x{1 x 600 on 6:00 Standard 6-5-4+200 Free DPS   1-B    S  FR
           {6 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     800    8 x 100 on 1:30 Odds IM / Evens Free          1-A    S  IM
         4:32 PM 2,200  Yards - Stress Value = 30

                    Workout #360 - Sunday, 27 November  2005
                                 Sprint - M I T
         6:00 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
             Dist & MD - Mon & Tues AM Only, No Thurs
             Sprint - Tues AM Only
             Tell Profs about Friday
             Nathaniel, Zach, Roberto, Reeder
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     500    1 x 500 on 8:00 Loco Kick & Back               1-B    K  BK
   1,600    8 x 200 on 3:00 Desc 1-4 Swim; 5-8 Pull        1-A    S  FR
             Mpls Guys - No Desc DPS
   1,200    3 x 400 on 6:00 IM- #1 K-S/ #2 Dr-Sw/ #3 RevIM 1-B    S  IM
         7:11 PM 4,300  Yards - Stress Value = 59

                    Workout #365 - Monday, 28 November  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     150    10 x 15 on :45 Fsat 5K-5Sw                    5-B    S CHO
   2,500 1x{4 x 50 on :45 IM Switch                       1-A    D FLY
           {1 x 500 on 8:00 50K-50Dr-25Sw                 1-A    S  IM
           {3 x 100 on 2:00 Swim Strong - HR 170+         3-A    S  FR
           {4 x 50 on :45 IM Switch                       1-B    D  BK
           {4 x 200 on 2:40 IM - Odds Swim - Evens Dr-Sw  1-A    S  IM
           {5 x 100 on 2:00 Swim Strong                   3-A    S  FR
   1,750    14 x 125 on 2:00 75 Free-50 Brst or Fly         2    S  FR
         5:53 PM 5,400  Yards - Stress Value = 160

                    Workout #366 - Monday, 28 November  2005
                          Sprint - Minneapolis Project
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     900    6 x 150 on 2:30 1-2 Pull; 3-4 -Bouy; 5-6 +Fins 1-A    S  FR
     100    4 x 25 on 2:00 From Blocks - Easy Speed        1-B    S  FR
   1,000    1 x 1000 on :40 Pull Breathe Every 4-5         1-A    S  FR
         5:00 PM 3,000  Yards - Stress Value = 49

                   Workout #369 - Tuesday, 29 November  2005
                                 Sprint - M I T
         6:00 AM  Start
   Yards Set Description                     EGY WORK STK
  ====== =================================== === ==== ===
   2,000 1 x 2000 on 30:00 Jade Sprint Stuff 1-B    S CHO
     120 8 x 15 on 1:00 Power Rack           5-A    S CHO
         6:40 AM 2,120  Yards - Stress Value = 25

                   Workout #372 - Tuesday, 29 November  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Accellerate In- Ass to Wall     1-B    S CHO
   1,050 1x{6 x 50 on :40 6 Breaths - Henry Will Pull     1-A    S  FR
           {5 x 50 on :45 5 Breaths                       1-A    S  FR
           {4 x 50 on :50 4 Breaths                       1-A    S  FR
           {3 x 50 on :55 3 Breaths                       1-A    S  FR
           {2 x 50 on 1:00 2 Breaths                      1-A    S  FR
           {1 x 50 on 1:00 1 Breath                       1-A    S  FR
   2,000 4x{1 x 200 on 3:00 IM Stk-Free                   1-A    K CHO
           {4 x 50 on :45 15 Sec Rest - Broken 200        3-A    S CHO
           {1 x 100 on 2:00 Kick Arms@Side                1-B    K  FR
     575 1x{1 x 75 on 1:00 Swim                           1-B    S CHO
           {1 x 125 on 1:45 Swim Faster                   1-A    S CHO
           {1 x 175 on 2:00 Even Faster                   1-A    S CHO
           {1 x 200 on 4:00 FAST FROM BLOCKS              4-B    S CHO
     300    1 x 300 on 5:00 Kick Work                     1-A    K CHO
     300    12 x 25 on 1:00 Relays                        5-A    S CHO
         5:55 PM 5,225  Yards - Stress Value = 140

                    Workout #376 - Monday, 05 December  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Ass-to-Wall                      1-B    S CHO
   4,500 2x{1 x 50 on :50 Fly - Dr-Swim                    1-B    S FLY
           {2 x 100 on 1:30 Back: Dr-Sw                    1-B    S  BK
           {3 x 150 on 2:45 Breast Dr-Sw                   1-B    S  BR
           {4 x 200 on 2:35 Free - HR 150-60               1-A    S  FR
           {3 x 150 on 2:30 Fly/Back/Breast                1-A    S  IM
           {3 x 100 on 1:45 Fly/Back, Back/Breast, Brst/Fr 1-A    S  IM
     900 2x{1 x 300 on 4:30 Kick BT Flags Acc Walls        1-B    K  FR
           {3 x 50 on 1:00 Build to fast turn - FINS       1-A    S  FR
         6:00 PM 6,400  Yards - Stress Value = 98

                   Workout #380 - Tuesday, 06 December  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Butt to Wall                    1-B    S CHO
   3,000 3x{6 x 50 on 1:00 / :55/ :50 Kick                1-B    K  FR
           {4 x 100 on 1:30 Pull Breathe 4-3-2-1 x25      1-A    P  FR
           {12 x 25 on :30 Sprint Stroke (BIG) +1 Each 25 1-A    S  FR
   2,400 4x{1 x 200 on 4:00 Work Turns                    1-B    S  FR
           {1 x 200 on 4:00 6 Beat Kick Last 50           1-A    S  FR
           {1 x 200 on 4:00 Negative Split - Strong       1-A    S  FR
         6:01 PM 6,400  Yards - Stress Value = 101

                  Workout #385 - Wednesday, 07 December  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
   1,200    12 x 100 on 1:30 Swim HR 155-165                 2    S CHO
   1,350 3x{4 x 25 on :45 K w/fins u/w streamline          1-A    K FIN
           {3 x 100 on 1:35 K w/fins Desc 1-3              1-A    K FIN
           {1 x 50 on 2:00 Kick w/Breaststroke             1-B    K  BR
   1,200    24 x 50 on :45 free                            1-B    S CHO
             5 1 Arm - 1 Swim/ 5 1-Arm Over-Under - 1 Swim
     600    1 x 600 on 9:00 Pull 175 Brst - 25 Free        1-B    P  BR
         5:53 PM 5,350  Yards - Stress Value = 90

                   Workout #388 - Thursday, 08 December  2005
                                 Sprint - M I T
         4:15 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
             Free Round
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4                   1-B    S
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
     600    4 x 150 on 2:00 K-D-Sw                                   1-B    K
     300    12 x 25 on :30 Variable Sprint Mix Strokes               5-A    S
   3,900 3x{6 x 75 on 1:10 2 Drill @1:10, 4 Desc @55                 1-A    S
           { Drill: 1-Arm Sw - Spr Opposite Arm Up; MD/D Opp Arm Dow
           {1 x 50 on 1:30 Scull                                     1-B   SC
           {8 x 50 on :50 1 Drill @ :50- 3 Hold @:40                 1-A    S
           { Drill: Russian, Think Head Position
           {1 x 50 on 1:30 Reverse Free                              1-B    D
           {12 x 25 on :20 free to turn                                2    S
           {1 x 50 on 1:30 Easy                                      1-B    S
         5:57 PM 5,800  Yards - Stress Value = 112

                    Workout #393 - Friday, 09 December  2005
                                 Sprint - M I T
         4:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             Distance + RJC & Schranck
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,000    8 x 125 on 1:45 O# 100K-25 Sw E# 50K-75 Sw    1-B    K  FR
   3,600    6 x 600 on 7:00 HR 135-165 Entire Set         1-A    S  IM
             Odds Free Desc @9; Evens IM @10
             #2 6x100 IM Odd#K Even#Drill
             #4 3x200 IM Dr-Sw
             #6 2x300 IM 50Stk-25Fr
         5:15 PM 5,600  Yards - Stress Value = 92

                   Workout #396 - Tuesday, 27 December  2005
                                     Sprint
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 50 Drill-50 Stroke                      1-B    D S
           {4 x 50 on 1:00 E-F/ F-E (Different than MD/D)           5-A    S C
   1,000    5 x 200 on 3:30 50 1-Arm; 50 Swim                       1-B    S
     400    8 x 50 on :50 / :45/ :40/ :35 5-8 Stk +;05              1-A    S S
     200    1 x 200 on 6:00 AFAYCG                                  3-B    S
             Record Time + 15 Sec HR, +15 Sec HR Post 60
   2,100 3x{8 x 50 on 1:10 Strm K 2 Cycles to Breathe               1-B    K
           { Max 3 Breaths - Kick on Surface, not Underwater
           {3 x 100 on 1:45 Last 30 M Fly                           1-A    S
     150    1 x 150 on 6:00 Same as Above                           3-B    S
     200    2 x 100 on 3:00 40 Alt or 1-Arm Scull + 10 Sw           1-B   SC
         9:55 AM 5,050  Meters - Stress Value = 88

                   Workout #397 - Tuesday, 27 December  2005
                                     Sprint
         4:00 PM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
             Short Course Meters
            1 on 40:00 Weights                                             L
     700 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {6 x 50 on 1:00 Odds Ass2Wall; Evens Open T              5-A    S C
     600    8 x 75 on 1:15 O# 25 Fly- 25Dolph K-25 Brst             1-B    S
             . . . . . . . . E# 25 Russian-25 Back-25 StrmK w/Stks
   1,950 3x{4 x 75 on 1:30 50 Dr-25 Sw - Stroke Specific            1-B    S C
           {4 x 50 on :01 20 Sec In Between Stk or Free             3-A    S C
           {1 x 150 on 7:00 25 Rev Fr; 25 Dbl Arm Back;             1-B    S C
           { 100 Desc SC x25's
     750 1x{5 x 50 on :45 5 Breaths                                 1-B    S
           {4 x 50 on :50 4 Breaths                                 1-B    S
           {3 x 50 on :55 3 Breaths                                 1-B    S
           {2 x 50 on 1:00 Free                                     1-B    S
           {1 x 50 on 1:00 1 Breath                                 1-B    S
         6:01 PM 4,000  Meters - Stress Value = 85

                  Workout #402 - Wednesday, 28 December  2005
                                     Sprint
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 E-F-E; F-E-F                             5-A    S C
   2,400 3x{1 x 500 on 4:30 IM 25 Dr-50 Sw                          1-A    S
           {3 x 100 on 1:40 Desc SC+Time                            1-A    S
   1,000 4x{3 x 50 on 1:00 Str Arm Long as you can hold             1-A    S
           {4 x 25 on 1:00 Sprint to Turn                           5-A    S
            1 on 45:00 Jumping                                             L
         10:02 AM 4,400  Meters - Stress Value = 101

                  Workout #408 - Wednesday, 28 December  2005
                                     Sprint
         4:00 PM  Start
  Meters Set Description         EGY WORK STK
  ====== ======================= === ==== ===
   2,450 1 x 2450 on :50 Clear   1-B    S STK
   1,100 1 x 1100 on 20:00 White 1-A    S STK
   1,000 1 x 1000 on 20:00 Pink    2    S STK
     200 1 x 200 on 5:00 Gold    5-B    S CHO
         4:52 PM 4,750  Meters - Stress Value = 109

                   Workout #411 - Thursday, 29 December  2005
                                     Sprint
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 F-E, E-F-, Build, DPS                    1-A    S C
   1,800    12 x 150 on 2:20 1-6 Pull 2@2:20; 1@2:40                1-A    P
             7-12 w/fins 2@2:20; 1@2:40
   2,700 3x{3 x 100 on 1:40 free                                    1-B    S
           {3 x 100 on 2:20 Kick                                    1-B    K C
           {3 x 100 on 2:00 Stroke                                  1-B    S S
         9:42 AM 5,500  Meters - Stress Value = 82

                   Workout #414 - Thursday, 29 December  2005
                                     Sprint
         4:00 PM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
             Bring Zach, Kyle & Ivan over to Spr group
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !              5-A    S C
             Bax, Fisher, Vargas 3x200, 3x150 @2:30, 5x100 @1:35
   1,800 1x{3 x 200 on 3:20 Paddles Only                            1-A    P
           {3 x 200 on 3:00 Paddles + Buoy                          1-A    P
           {3 x 200 on 2:40 Fins + Paddles                          1-A    P
             Sprint Cycle Stuff
     140 1x{4 on 2:00 TBD Turns or Power Swimming                   4-A    S
           {2 x 25 on 3:00 Sprint Assisted                          5-A    S
           {18 x 5 on :15 free                                      5-A    S C
   1,800 2x{4 x 125 on 2:00 Last 25 Stk                             1-A    S
           {4 x 75 on 1:15 50 Fr - 25 Stroke                        1-A    S
           {4 x 25 on 1:00 12.5 Swim - 12.5                         4-A    K
         5:42 PM 4,740  Meters - Stress Value = 119

                    Workout #418 - Friday, 30 December  2005
                                     Sprint
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 F-E, E-F-, Build, DPS                    1-A    S C
   1,000    20 x 50 on 1:00 1-arm/ swim dps                         1-B    D
   2,400    3 x 800 on 16:00 #1 k 100 Board 200 w/o                 1-B    S C
             #2 Dr-Swim x100's, #3 Loco Stk-Fr
     500    5 x 100 on 3:00 Dr-Sw stk desc 1-3 hold45               1-A    S S
         9:45 AM 4,900  Meters - Stress Value = 60

                    Workout #419 - Friday, 30 December  2005
                                     Sprint
         3:15 PM  Start
  Meters    Set Description                                          EGY WORK
  ======    ======================================================== === ====
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                   1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                               1-B    S
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !               5-A    S
     300    3 x 100 on 7:00 Sprint from Blocks, Record Tim           4-B    S
             Relays with Rose Bowl
     400    4 x 100 on 7:00 More sprint stuff w/rose bowl            4-B    S
   1,200    1 x 1200 on 30:00 Swim Down                              1-B    S
             Jumping Workout
             2 x 50 Meters Heel Jog / Knee Run
             10 Squats
             10 Squat Jumps (No Streamline)
             1 x 50 Meters Reverse Lunge
             6 Split Jumps (Each Leg, one leg at a time)
             50m Goose-Stepping
             10 Pike Jumps
             10 Breaststroke Jumps
             10 Tuck Jumps (Grab Knees)
             10 Step-Off Jumps - Launch right on impact
             10 Jump-Off Jumps - From Lower Platform
             10 Jump-Overs (Lower Pommel Horse Looking things)
             Reminders: In water Ten-till-seven; On Bus ten-till-ten
             Get money beforehand, Shoes, Sunscreen
         4:56 PM 2,900  Meters - Stress Value = 91

                   Workout #424 - Saturday, 31 December  2005
                                     Sprint
         7:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 F-E, E-F-, Build, DPS                    1-A    S C
     800    16 x 50 on 1:15 Streamline K w/strokes                  1-B    K C
     800    1 x 800 on 12:00 Back Pull - Every 4th Rev Free         1-B    S
   1,800 4x{3 x 50 on 1:00 Drill                                    1-B    D C
           {3 x 100 on 1:30 Desc 1-3 Paddles Only                   1-A    S C
     600    1 x 600 on 9:00 Kick w/fins                             1-B    K C
         8:35 AM 5,000  Meters - Stress Value = 70

                    Workout #427 - Sunday, 01 January  2006
                                     Sprint
         8:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
             - - - - - - - - - - Happy New Year!- - - - - - - - - -
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 50 Drill-50 Stroke                      1-B    D S
           {8 x 25 on :45 Variable Sprint                           1-B    S C
     800    16 x 50 on 1:00 O-Brst P w/Flutter E-6k-2p Fly          1-B    P
     800    8 x 100 on 2:00 Every 1st, 2nd, 3rd, 4th Fast           5-A    S
     800    8 x 100 on 2:00 Kick - Desc 1-4; 5-8                    1-B    K
     400    8 x 50 on 1:00 25 Fist-25 Build                         1-B    D
     900    1 x 900 on 16:00 TBD - Some solid stroke stuff          1-B    D
             Vertical Kick?
         9:40 AM 4,700  Meters - Stress Value = 77

                    Workout #430 - Sunday, 01 January  2006
                                     Sprint
         4:00 PM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 6-5-4                                   1-B    S
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !              5-A    S C
     800    16 x 50 on :50 1-8 Strm K w/4 Str Br Each 25            1-B    K
             9-16 25 Brst-25 Build
     391 1x{3 x 25 on 1:30 Sprint Assisted                          5-A    S
           {12 x 25 on :50 Sprint Stroke +1 Stroke                  1-B    S
           {2 x 8 on 4:00 Wall Rebounds (2x4 then change            5-B    S
   2,050 1x{4 x 100 on 1:30 Descend 1-4                             1-A    S
           {1 x 250 on 4:00 50K-50Dr-100Stk-50Fr                    1-B    S S
           {4 x 100 on 2:00 Hold HR 175                             3-A    S
           {1 x 250 on 4:00                                         1-B    S S
           {4 x 75 on 1:45 Hold HR 175                              3-B    S
           {1 x 250 on 4:00 Same                                    1-B    S C
           {4 x 50 on :50 20 sec rest - Hard                        3-B    S
         5:36 PM 4,241  Meters - Stress Value = 97

                    Workout #433 - Monday, 02 January  2006
                                     Sprint
         7:00 AM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
   1,000 1x{1 x 400 on 6:00 Kick in Flags to Walls                  1-B    S
           { Descend SC x100's
           {4 x 100 on 1:30 Drill/Swim                              1-B    S C
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !              5-A    S C
     600    12 x 50 on 1:00 IMO K-D-S                               1-B    D
   2,400 3x{2 x 200 on 6:00 TBD-#1 IM-Fr #2 Pull Neg Split          1-A    S
           {4 x 100 on 3:30 TBD-#1 Kick - #2 Sw Neg Split           1-B    S
         8:50 AM 4,000  Meters - Stress Value = 63

                    Workout #436 - Monday, 02 January  2006
                                     Sprint
         4:00 PM  Start
  Meters    Set Description                                         EGY WORK S
  ======    ======================================================= === ==== =
             -----------------Winter Training Trip-----------------
             ------------------San Luis Potosi, MX-----------------
     800 1x{1 x 600 on 9:00 Choice Warm-Up                          1-B    S
           {4 x 50 on 1:00 O# Ass2Wall; E# Open Turn !              5-A    S C
     500    1 x 500 on 8:00 Pull- Every 4th Something Else          1-B    P
   2,600 2x{4 x 150 on 2:20 K-Drill-DPS                             1-B    S S
           {3 x 100 on 1:30 25 Fr- 75 Stk Desc 1-3                  1-A    S S
           {1 x 100 on 4:00 Different Stroke                        1-B    S S
           {3 x 50 on :50 Strong                                    3-A    S S
           {3 x 25 on :50 Odds Dive                                 5-A    S S
           {3 x 25 on :50 Evens EZ Free                             1-B    S S
   1,000    1 x 1000 on 15:00 free                                  1-B    S
         5:33 PM 4,900  Meters - Stress Value = 90

                   Workout #440 - Wednesday, 04 January  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,500    3 x 500 on 7:30 #1 Every 4th 50 Stk; #3 Stk-Fr  1-B    S CHO
             #2 Odd Walls Kick In; Even Walls Acc In
   2,700    18 x 150 on 2:00 1-6 K-D-S; 7-12 Dr-Sw; 13-18Sw 1-B    S  FR
   1,700 1x{4 x 25 on :30 Kick Fast                         1-B    K  FR
           {1 x 100 on 1:30 DPS                             1-B    P  FR
           {6 x 25 on :30 Kick Fast                         1-A    K  FR
           {1 x 200 on 2:45 DPS                             1-B    P  FR
           {8 x 25 on :30 Kick Fast                         1-A    K  FR
           {1 x 300 on 4:00 DPS                             1-B    P  FR
           {10 x 25 on :30 Kick Fast                        1-B    K  FR
           {4 x 100 on 1:10 free                            1-A    S  FR
         5:45 PM 5,900  Yards - Stress Value = 66

                   Workout #443 - Thursday, 05 January  2006
                                     Sprint
         7:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
     800 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
   1,000    8 x 125 on 2:00 25K-100 Sw +/-25 Yards        1-A    S  FR
             Sprint Cycle
     150    10 x 15 on 1:00 Power Rack                    5-B    S CHO
     150    6 x 25 on 2:00 From Start - Easy Speed        5-B    S CHO
             Record Time + SR
      75    3 x 25 on 2:00 Easy Speed with cords          5-B    S CHO
         8:04 AM 2,175  Yards - Stress Value = 73

                   Workout #446 - Thursday, 05 January  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                         EGY WORK STK
  ======    ======================================= === ==== ===
   1,350 1x{1 x 200 on 3:00 Free Relay              1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw               1-B    S  FR
           {1 x 200 on 3:00 IM                      1-A    S  IM
           {1 x 50 on 1:00 1 breath each way        4-A    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A    S  IM
   1,200 3x{2 x 25 on :30 Scull; 1 Each Arm         1-B    C  FR
           {2 x 50 on 1:00 1 Breath                 1-A    S  FR
           {1 x 250 on 3:00 Pull - HR 165           1-A    S  FR
     120    8 x 15 on :45 Sprint                    5-A    S CHO
   1,800 3x{3 x 50 on 1:00 Fast                     1-A    K CHO
           {3 x 150 on 2:00 Desc 1-3                1-A    S CHO
   1,000    20 x 50 on 1:00 See Below
             1 DPS-1 Fast; 2 DPS- 1 Fast; 3-1; 4-1
         5:54 PM 5,470  Yards - Stress Value = 88

                    Workout #450 - Friday, 06 January  2006
                                     Sprint
         7:00 AM  Start
   Yards Set Description                                EGY WORK STK
  ====== ============================================== === ==== ===
     750 3 x 250 on 4:00 50 Fist - 200 Desc Stroke Coun 1-B    S  FR
     750 30 x 25 on :30 1-Arm type stuff                1-B    K  FR
         7:29 AM 1,500  Yards - Stress Value = 16

                    Workout #453 - Friday, 06 January  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
   1,300 1x{1 x 200 on 3:00 Medley Relay                           1-B    S  I
           {1 x 400 on 6:00 IM - Kick - Drill                      1-B    S  I
           {1 x 100 on 2:00 Fly - Dr-Build                         1-A    S FL
           {1 x 200 on 3:00 Swim                                   1-A    S  F
           {1 x 100 on 2:00 Breast - Dr-Build                      1-A    S  B
           {1 x 100 on 2:00 Back                                   1-A    S  B
           {1 x 200 on 3:00 8 x 25 NB (800 Free Relay)             1-A    S  F
   2,000    20 x 100 on 1:30 1-6 K-Sw/ 9-12 Dr-Sw @1:25            1-A    S  F
             13-16 Stroke-Free @1:20/ 17-21 Desc, 22-24 Hold @1:15
   1,400 4x{1 x 250 on 4:00 Fly-Free-Back-Free-Breast              1-A    S  I
           {1 x 100 on 2:00 Kick Arms@Side                         1-B    K  F
   1,000 2x{1 x 200 on 3:00 Pull Lungbusters                       1-A    P  F
           {4 x 75 on 1:10 Stroke Strong                             2    S ST
         5:52 PM 5,700  Yards - Stress Value = 110

                   Workout #454 - Saturday, 07 January  2006
                                     Sprint
         9:00 AM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
            1 on 59:59 Weights
   1,100 1x{1 x 200 on 3:00 Back                                     1-B    S
           {1 x 100 on 1:30 Free                                     1-B    S
           {1 x 200 on 3:00 Breast                                   1-B    S
           {1 x 200 on 3:00 Fly                                      1-B    S
           {1 x 400 on 6:00 Free Relay                               1-A    S
     300    1 x 300 on 6:00 Breaststroke Pull Fr Every 4th           1-B    P
     800 1x{4 x 100 on 1:30 Descend 1-4                              1-A    S
           {4 x 50 on 1:00 Build Each Fr or Stroke                   1-A    S
           {8 x 25 on :30 Variable Sprint                            5-A    S
             - - - - - - - - - - - - Breakfast - - - - - - - - - - -
             - - - - - - - - - Carthage vs. Lawrence - - - - - - - -
     300    1 x 300 on 5:00 Pre Meet Warm-Up                         1-B    S
     200    1 x 200 on 5:00 Racing                                   4-B    S
   1,400    1 x 1400 on 15:00 Warm-Down                              1-B    S
         11:12 AM 4,100  Yards - Stress Value = 71

                    Workout #459 - Monday, 09 January  2006
                                     Sprint
         7:00 AM  Start
   Yards Set Description                        EGY WORK STK
  ====== ====================================== === ==== ===
   1,000 1 x 1000 on 15:00 uw recover with fins 1-B    D  FR
         7:15 AM 1,000  Yards - Stress Value = 10

                    Workout #462 - Monday, 09 January  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,215 3x{3 x 50 on :50 Drill Stroke IMO                1-B    D STK
           {3 x 75 on 1:10 K-Stroke-Free                  1-B    D  FR
           {2 x 15 on :50 Sprint                          5-B    S CHO
   3,600 4x{1 x 250 on 5:30 Fly-Free-Back-Free-Brst       1-A    S  FR
           {6 x 75 on 1:00 <45                              2    S  FR
           {4 x 50 on :50 HR 175+ IMO                     3-B    S  IM
     100    4 x 25 on 1:00 Sprint from Blocks stroke      5-A    S  IM
         6:03 PM 5,915  Yards - Stress Value = 142

                    Workout #465 - Tuesday, 10 January  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Ass2Wall                        1-B    S CHO
     400    1 x 400 on 6:30 Breaststroke Pull w/dolphin   1-B    P  BR
     750 1x{5 x 50 on :45 5 Breaths                       1-A    S  FR
           {4 x 50 on :50 4 Breaths                       1-A    S  FR
           {3 x 50 on :55 3 Breaths                       1-A    S  FR
           {2 x 50 on 1:00 2 Breaths                      1-A    S  FR
           {1 x 50 on 1:00 1 Breath                       1-A    S  FR
     800    8 x 100 on 2:00 HR 175+ (Stroke @2:15)        3-A    S CHO
     400    8 x 50 on 1:00 HR 175+                        3-A    S  FR
   1,000    1 x 1000 on 20:00 TBD - Kick-Type stuff       1-B    S CHO
     300    4 x 75 on 6:00 Blocks                         4-A    S CHO
         6:10 PM 4,650  Yards - Stress Value = 141

                   Workout #468 - Wednesday, 11 January  2006
                                     Sprint
         7:00 AM  Start
   Yards    Set Description               EGY WORK STK
  ======    ============================= === ==== ===
   1,000    1 x 1000 on :40 Warm-Up       1-B
             Sprint Cycle
      80    16 x 5 on :40 Breakouts       5-B    R
      75    3 x 25 on 2:00 Tethered       5-B    S CHO
     200 8x{1 x 12 on :40 Sprint w/bucket 5-B    S  FR
           {1 x 13 on :40 Easy w/bucket   1-B    S CHO
     400    1 x 400 on :40 Work w/Crocker 1-B
         7:38 AM 1,755  Yards - Stress Value = 46

                   Workout #471 - Wednesday, 11 January  2006
                                     Sprint
         4:15 PM  Start
   Yards Set Description      EGY WORK STK
  ====== ==================== === ==== ===
   3,000 1 x 3000 on :40 free 1-B
   2,400 1 x 2400 on :40 free 1-A
         4:19 PM 5,400  Yards - Stress Value = 78

                   Workout #474 - Thursday, 12 January  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,350 1x{1 x 200 on 3:00 Free Relay                      1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw                       1-A    S  FR
           {1 x 200 on 3:00 IM                              1-A    S  IM
           {1 x 50 on 1:00 1 breath each way                3-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build         1-A    S  IM
   1,000    8 x 125 on 2:00 25K-100 Sw Last 25 NB!          1-A    S  FR
     120    8 x 15 on 1:00 15m SPRINT!                      5-B    S CHO
   2,850 3x{4 x 25 on :25 Kick Stroke <20                   1-A    K STK
           {4 x 25 on :25 Pull <20                          1-A    S STK
           {3 x 50 on 1:00 Drill Stroke                     1-B    D STK
           {12 x 50 on :45 Rnd 1 Every Other Fast           3-B    S STK
             Round 2 Every 3rd Fast/ Round 3 Every 4th Fast
            6 on 2:00 TiVO Starts
      50    2 x 25 on :30 100 pace                          1-A    S  FR
         6:06 PM 5,370  Yards - Stress Value = 149

                    Workout #482 - Friday, 13 January  2006
                                     Sprint
         7:00 AM  Start
   Yards Set Description                                EGY WORK STK
  ====== ============================================== === ==== ===
     400 1 x 400 on 6:00 6-5-4                          1-B    S CHO
     600 6 x 100 on 1:30 50Fr-50 Stk IMO Build          1-B    S  IM
     900 12 x 75 on 1:00 Turn1 Fast In Turn2 StrmPastFl 1-A    S  FR
   1,600 8 x 200 on 2:30 50 Dr-150 Swim                 1-B    S  FR
         7:53 AM 3,500  Yards - Stress Value = 44

                    Workout #480 - Friday, 13 January  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
   1,300 1x{1 x 200 on 3:00 Medley Relay               1-B    S  IM
           {1 x 400 on 6:00 IM - Kick - Drill          1-B    S  IM
           {1 x 100 on 2:00 Fly - Dr-Build             1-A    S FLY
           {1 x 200 on 3:00 Swim                       1-B    S  FR
           {1 x 100 on 2:00 Breast - Dr-Build          1-B    S  BR
           {1 x 100 on 2:00 Back                       1-A    S  BK
           {1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A    S  FR
     200    1 x 200 on 4:00 Kick                       1-A    P  FR
     500    5 x 100 on 1:15 Descend 1-4 Hold 5           2    S  FR
     150    3 x 50 on :40 Pace                           2    S  FR
     100    1 x 100 on 10:00 Timed                     4-B    S  FR
     500    4 x 125 on 2:00 1-4 75K-50Brst / 5-8 50-75 1-B    P  BR
             w/Paddles
         5:17 PM 2,750  Yards - Stress Value = 53

                   Workout #485 - Saturday, 14 January  2006
                                     Sprint
         7:30 AM  Start
   Yards Set Description                                          EGY WORK STK
  ====== ======================================================== === ==== ===
     600 1 x 600 on 9:00 Easy Swim & Drill                        1-B    S CHO
     600 1 x 600 on 9:00 Pull-Every 4th 1 Breath                  1-B    P CHO
     500 4 x 125 on 1:30 3 x 25 Drill; 50 Swim                    1-B
     300 1 x 300 on 5:00 Loco Kick-Drill                          1-B    D CHO
     300 4 x 75 on 1:00 IM Switch-Build Through Turns             1-B    S  IM
     200 8 x 25 on :40 Variable Sprint                            1-A    S CHO
          - - - - - - - - - - - - Session 1 - - - - - - - - - - -
     300 1 x 300 on :01 Racing                                    4-B
     600 1 x 600 on :01 Warn-Down                                 1-B
          - - - - - - - - - - - - Session 2 - - - - - - - - - - -
     800 1 x 800 on :40 Swim & Drill                              1-B
     300 1 x 300 on :40 Racing                                    3-B
     400 1 x 400 on :40 Warm-Down                                 1-B
     600 1 x 600 on :40 Warm-Down                                 1-B
         8:37 AM 5,500  Yards - Stress Value = 87

                    Workout #488 - Monday, 16 January  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
             Happy Martin Luther King Day
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4                   1-B    S
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {4 x 50 on :45 Open Turn - Fast Breakout                  1-B    S
             "We cannot walk alone. And as we walk, we must make the
             pledge that we shall march ahead. We can't turn back."
   1,075 1x{1 x 200 on 2:50 IM                                       1-A    S
           {1 x 175 on 2:30 of an IM + 25 Sprint Free@30             1-A    S
           {1 x 150 on 2:10 of an IM + 2x25 Sprint Free@30           1-A    S
           {1 x 125 on 1:50 of an IM + 3x25 Sprint @30               1-A    S
           {1 x 100 on 1:30 of an IM + 4x25 Sprint@30                1-A    S
           {1 x 75 on 1:10 of an IM + 5x25 Sprint@30                 1-A    S
           {1 x 50 on :50 Fly + 6x25 Sprint @30                      1-A    S
           {8 x 25 on :30 Sprint 2 Each Stroke                       3-A    S
             "In spite of the difficulties and frustrations of the
             moment, I still have a dream."
   3,500 1x{3 x 200 on 3:00 IM - 25 K - 25 Sw                        1-A    P
           {3 x 200 on 2:40 Desc SC 1st 100; Neg Split               1-A    S
           {3 x 200 on 2:50 IM - 25 Dr - 25 Sw                       1-A    S
           {4 x 150 on 2:00 Paddles Only Desc 1-4                    1-A    P
           {3 x 200 on 2:45 IM Swim                                  1-A    S
           {5 x 100 on 1:30 75 DPS - 25 Fast NB                      1-A    S
             "When will you be satisfied?""
     200    1 x 200 on 3:00 Free !                                   3-A    S
             "Free at last! free at last! thank God Almighty, we are
             free at last."
         5:59 PM 6,300  Yards - Stress Value = 154

                    Workout #489 - Tuesday, 17 January  2006
                                     Sprint
         7:00 AM  Start
   Yards Set Description                               EGY WORK STK
  ====== ============================================= === ==== ===
     450 1 x 450 on 6:00 100Fr-50Stk IM Order          1-B    S  IM
     400 16 x 25 on :20 Pull 3@20 1@40 - Choice Stk/Fr 1-B    S CHO
      80 16 x 5 on :15 2 Sets of 8 push-offs           5-B    S CHO
      90 6 x 15 on 1:30 Power Rack                     5-A    S CHO
     100 4 x 25 on :40 Cords - Easy Speed              1-B    S CHO
         7:36 AM 1,120  Yards - Stress Value = 23

                    Workout #494 - Tuesday, 17 January  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4                   1-B    S
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build            1-B    D
           {8 x 25 on :45 Running Starts                             1-B    S
     900    3 x 300 on 5:00 Kick - Drill - Swim x100's               1-B    D
     150    6 x 25 on 1:00 Sprint Choice of Stroke                   5-B    S
   1,200    12 x 100 on 1:30 Zone III HR 180                         3-B    S
             9-16 Choice of Stk or Free Brst & Fly @1:40; Back @1:30
   1,000    1 x 1000 on 16:00 Loco K-S Fins & Paddles                1-A    P
     300    4 x 75 on 3:00 Blocks                                    4-B    S
     500    10 x 50 on 1:00 Drill-Swim                               1-A    S
         6:02 PM 5,050  Yards - Stress Value = 139

                   Workout #499 - Wednesday, 18 January  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,200    24 x 50 on :50 Odds: Swim-K x25's fast Turn   1-B    P  BK
             Evens: Stroke
   1,000    1 x 1000 on 15:00 Loco K-Sw w/fins+paddles    1-B    D CHO
     400    16 x 25 on :50 u/w turn w/fins                1-B    S FIN
     700 4x{1 x 75 on 1:00 100 HR 160-168                   2    S  FR
           {1 x 100 on 1:20 HR 160-168                      2    S  FR
     150    10 x 15 on 1:00 Sprints                       5-A    S CHO
         5:49 PM 4,450  Yards - Stress Value = 63

                   Workout #502 - Thursday, 19 January  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
   1,350 1x{1 x 200 on 3:00 Free Relay                               1-B    S
           {1 x 500 on 7:00 Loco K-Sw                                1-B    S
           {1 x 200 on 3:00 IM Drill                                 1-B    D
           {1 x 50 on 1:00 1 breath each way                         3-B    S
           {1 x 400 on 6:00 Medley Relay K-Dr-Build                  1-A    S
     600    12 x 50 on 1:00 K / :55 K/ :50 K/ :45 Sw                 1-B    K
             Casey, Bryce, Trella, George
   1,200    6 x 200 on 3:00 w/20 HR 150-60 (Edgar 6x150) N           1-A    P
             Henry, Bax, Hallam, Trella, Falink
             8 x 25 Broken 100 Pace #1 From Start - 10.5, 11.0, 12.1
             Successive 25's +1.25 Seconds 1 at a time
     200    8 x 25 on :35 Pull Worst Stroke                          1-B    P
   1,900 2x{1 x 200 on 3:30 Drill                                    1-B    D
           {3 x 100 on 2:00 < 54 Free - HR 180+                      3-B    S
           {3 x 50 on 1:00 25 K Arms@Side/ 25 DPS                    1-B    K
           {4 x 75 on 1:30 HR 175 - Last 25 u/w Kick                 3-B    S
     500    4 x 125 on 1:40 TBD                                      1-A    S
         6:04 PM 5,750  Yards - Stress Value = 116

                    Workout #506 - Friday, 20 January  2006
                                     Sprint
         7:00 AM  Start
   Yards Set Description                               EGY WORK STK
  ====== ============================================= === ==== ===
     600 1 x 600 on 9:00 Every 3rd 25 Brst 3K-1P       1-B    S  FR
     400 8 x 50 on :40 1 Breath Down - 1 Back          1-B    P  FR
      75 3 x 25 on 2:00 Sprint Assisted-Controlled Str 1-B    S  FR
     800 16 x 50 on 1:00 1Arm Up-Sw-1Arm Dn-Swim       1-B    S  FR
   1,125 1 x 1125 on 20:00 Jade's Kick Set             1-B    K  FR
         8:05 AM 3,000  Yards - Stress Value = 30

                    Workout #511 - Friday, 20 January  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                                        EGY WORK ST
  ======    ====================================================== === ==== ==
   1,300 1x{1 x 200 on 3:00 Medley Relay                           1-B    S  I
           {1 x 400 on 6:00 IM - Kick - Drill                      1-B    S  I
           {1 x 100 on 2:00 Fly - Dr-Build                         1-A    S FL
           {1 x 200 on 3:00 Swim                                   1-A    S  F
           {1 x 100 on 2:00 Breast - Dr-Build                      1-A    S  B
           {1 x 100 on 2:00 Back                                   1-A    S  B
           {1 x 200 on 3:00 8 x 25 NB (800 Free Relay)             1-A    S  F
   1,200 3x{4 x 25 on :20 IMO                                      1-B    S  I
           {3 x 100 on 1:20 Pull Descend                           1-A    P  F
             Sprint Group - B- Henry-Edgar-Bax-Fisher-Falink-Combs
   1,350 3x{1 x 75 on 1:05 Last 25 Stk - HR ~160                     2    S ST
           {1 x 100 on 1:25 Last 50 Stk - HR ~160                    2    S ST
           {1 x 125 on 1:40 Last 50 Stk - HR ~160                    2    S  F
           {1 x 150 on 2:00 Last 50 Stk - HR ~160                    2    S  F
             Sprint Group - A - Bryce, George, Casey - 4 Rounds
             1 x 100 @1:25 Last 25 Stk - HR~160
             1 x 150 @2:00 Last 50 Stk - HR~160
             1 x 200 @2:40 100 Fr-100 Stk - HR~160
     300    1 x 300 on 6:00 25K-50 Bk                              1-B    S  B
   1,200    12 x 100 on 1:40 1-6 Odds K-Sw/Evens K-Bk              1-A    S  F
             7-12 Odds K-Sw/Evens K-Brst
             Sprint Group B: +450
             Starts - Break a relay record
         5:45 PM 5,350  Yards - Stress Value = 109

                   Workout #514 - Saturday, 21 January  2006
                                     Sprint
         1:00 PM  Start
   Yards Set Description       EGY WORK STK
  ====== ===================== === ==== ===
          Wheaton Meet
   2,500 1 x 2500 on :40 Swim  1-B    S CHO
     400 1 x 400 on :40 Racing 3-B    S CHO
   1,000 1 x 1000 on :40 free  1-A    S CHO
         1:07 PM 3,900  Yards - Stress Value = 61

                    Workout #517 - Monday, 23 January  2006
                                     Sprint
         7:00 AM  Start
   Yards Set Description                         EGY WORK STK
  ====== ======================================= === ==== ===
   1,000 1 x 1000 on 15:00 Choice                1-B    S CHO
   1,200 1 x 1200 on 20:00 Choice - Jade made it 1-A    S CHO
         7:37 AM 2,200  Yards - Stress Value = 34

                    Workout #520 - Monday, 23 January  2006
                                     Sprint
         4:30 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,200    6 x 200 on 3:30 50K-50Dr-100 Sw               1-A    S CHO
   1,500    10 x 150 on 1:50 / 2:00 - HR 155-168            2    S  FR
   1,000    20 x 50 on :40 Breathe Every 4 & 5            1-A    P  FR
      90    6 x 15 on 1:00 free                           5-B    S CHO
     800 1x{4 x 150 on 2:45 Hard - Fr or Fr/Stk           3-B    S CHO
           {4 x 50 on 4:00 Fast - Fr or Stroke            4-B    S CHO
      90    6 x 15 on 1:00 free                           5-B    S CHO
         6:30 PM 5,680  Yards - Stress Value = 161

                    Workout #521 - Tuesday, 24 January  2006
                                     Sprint
         8:00 AM  Start
   Yards Set Description                EGY WORK STK
  ====== ============================== === ==== ===
   1,000 1 x 1000 on 15:00 Warm-Up      1-B    S CHO
      75 3 x 25 on 1:00 Sprint Assisted 5-B    S CHO
      90 6 x 15 on 1:45 Sprint          5-B    S CHO
     100 4 x 25 on :40 Buckets          5-B    S CHO
         8:38 AM 1,265  Yards - Stress Value = 42

                    Workout #526 - Tuesday, 24 January  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
         4:30 PM 1,000  Yards - Stress Value = 10

                    Workout #527 - Tuesday, 24 January  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
             Opted not to do all the 3-B recommended by 3S
             Felt they needed a break from fast
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {8 x 25 on :40 Open Turn - Fast Breakout        1-B    S CHO
     600    1 x 600 on 9:00 25 Stk-75 Free-50 K            1-B    P STK
   1,650 3x{3 x 50 on 1:00 Drill                           1-B    D CHO
           {2 x 200 on 3:00 100 Free-100 Stroke Build      1-A    S  FR
     700 1x{4 x 25 on :45 Kick Fast w/fins                 5-B    K  FR
           {1 x 500 on 8:00 K-S x25's-50's-25's-50's-25's  1-B    K  FR
           {4 x 25 on :45 Kick Fast w/fins                 5-B    K  FR
   1,000    4 x 250 on 3:45 100 Scull on Side              1-A   SC  FR
             100 DPS - 50 u/w Recovery
     200    4 x 50 on 1:00 Swim w/ mid-pool turns          1-B    S  FR
         5:52 PM 5,150  Yards - Stress Value = 95

                   Workout #530 - Wednesday, 25 January  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                                      EGY WORK STK
  ======    ==================================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4               1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build        1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout              1-B    S CHO
   1,350    9 x 150 on 2:00 3 Pad+Buoy-3 Paddle 3-Pad+Fins       1-A    P  FR
   1,200    6 x 200 on 2:45 IM Odds K-Sw/ Evens Dr-Sw            1-A    S  IM
             Sprint Group - II
             6 x 100 @1:30 See Notes
             Jared-Breakouts; David-IM Switch; Bryce 15burts
             Chris+ Bax-Swim Down w/handspeed; Edgar Racks After
             4 x 25 on 2:00 Paced
             Sprint Group - I: Casey, Fisher, George
   1,500 2x{2 x 200 on 3:00 100 K- 200 Swim                      1-B    K  FR
           {1 x 100 on 1:15 25 Fr - 75 Stroke                    1-A    S STK
           {1 x 75 on :50 Swim Free                              1-A    S  FR
           {3 x 50 on :50 Stroke or Free - HR up                 3-B    S STK
           {1 x 25 on 1:00 Easy                                  1-B    S CHO
             Regroup
     400    8 x 50 on 1:00 Fast Mid-25                           1-A    S  FR
         5:45 PM 5,450  Yards - Stress Value = 96

                   Workout #535 - Thursday, 26 January  2006
                                     Sprint
         3:00 PM  Start
   Yards    Set Description                          EGY WORK STK
  ======    ======================================== === ==== ===
   1,350 1x{1 x 200 on 3:00 Free Relay               1-B    S CHO
           {1 x 500 on 7:00 w/fins+board 100K-100 Sw 1-A    S  FR
           {1 x 200 on 3:00 IM                       1-A    S  IM
           {1 x 50 on 1:00 1 breath each way         3-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build  1-A    S  IM
     400    16 x 25 on :35 1-Arm Scull - Opp Arm Out 1-B   SC CHO
     600    6 x 100 on 1:30 25K-50 Drill-25 Swim     1-A    D CHO
             Mix in some stroke
   1,500 1x{3 x 125 on 2:30 3-B - Last 25 DPS        3-B    S CHO
           {3 x 100 on 2:00 free - Last 25 DPS       3-B    S CHO
           {3 x 75 on 1:20 3-B - Last 25 DPS         3-B    S CHO
           {3 x 50 on 1:00 3-B - #3 DPS              3-B    S CHO
           {2 x 100 on 2:00 3-B - Last 25 DPS        1-B    S CHO
           {2 x 75 on 1:20 3-B                       1-B    S CHO
           {2 x 50 on 1:00 3-B                       3-B    S CHO
     600    1 x 600 on 12:00 TBD                     1-A    S CHO
     400 4x{ 16 x 25 Variable Sprint
           {1 x 25 on :30 Fast                       3-A    S  FR
           {1 x 25 on :30 Build                      3-B    S  FR
           {1 x 50 on :30 Easy                       1-B    S  FR
         4:37 PM 4,850  Yards - Stress Value = 116

                    Workout #541 - Friday, 27 January  2006
                                     Sprint
         7:00 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             Kyle, Casey & Fisher? Join MD
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     800    8 x 100 on 1:30 fly                           1-A    S FLY
     400 2x{1 x 100 on 2:00 Kick                          1-B    K CHO
           {4 x 25 on :40 Kick Sprint                     5-B    K CHO
     365 1x{6 x 15 on 2:00 Racks                          5-B    S  FR
           {3 x 25 on 2:30 Sprint Assisted                5-B    S CHO
           {8 x 25 on :30 TiVO Turn                       1-A    S CHO
         8:07 AM 2,565  Yards - Stress Value = 76

                    Workout #546 - Friday, 27 January  2006
                                     Sprint
         3:00 PM  Start
   Yards    Set Description                            EGY WORK STK
  ======    ========================================== === ==== ===
   1,300 1x{1 x 200 on 3:00 Medley Relay               1-B    S  IM
           {1 x 400 on 6:00 IM - Kick - Drill          1-B    S  IM
           {1 x 100 on 2:00 Fly - Dr-Build             1-A    S FLY
           {1 x 200 on 3:00 Swim                       1-A    S  FR
           {1 x 100 on 2:00 Breast - Dr-Build          1-A    S  BR
           {1 x 100 on 2:00 Back                       1-A    S  BK
           {1 x 200 on 3:00 8 x 25 NB (800 Free Relay) 1-A    S  FR
     800    8 x 100 on 1:30 Backstroke                 1-A    S  BK
     600    8 x 75 on 1:00 free                          2    S  FR
     200    1 x 200 on 3:30 TBD                        1-B    D  FR
     600    6 x 100 on 1:20 free                         2    S  FR
     200    1 x 200 on 3:30 TBD                        1-B    S CHO
     300    6 x 50 on :45 free                           2    S  FR
     500    20 x 25 on :20 / :40 IMO                   1-A    S  IM
         4:23 PM 4,500  Yards - Stress Value = 95

                   Workout #549 - Saturday, 28 January  2006
                                     Sprint
         10:30 AM  Start
   Yards    Set Description            EGY WORK STK
  ======    ========================== === ==== ===
   1,100 1x{1 x 200 on 3:00 Back       1-B    S  BK
           {1 x 100 on 1:30 Free       1-B    S  FR
           {1 x 200 on 3:00 Breast     1-B    S  BR
           {1 x 200 on 3:00 Fly        1-B    S FLY
           {1 x 400 on 6:00 Free Relay 1-A    S  FR
   1,600    1 x 1600 on :40 1-A        1-A    S  FR
     400    1 x 400 on :40 Racing      4-B    S CHO
   1,200    1 x 1200 on :40 Warm-Down  1-B    S CHO
         10:56 AM 4,300  Yards - Stress Value = 91

                    Workout #552 - Sunday, 29 January  2006
                                     Sprint
         11:00 AM  Start
   Yards Set Description                                EGY WORK STK
  ====== ============================================== === ==== ===
     600 1 x 600 on 9:00 u/w Recovery every 4th Str Arm 1-B    S  FR
     400 1 x 400 on 6:00 Back Pull Every 4th Russian    1-B    P  BK
     400 8 x 50 on :40 Kick 2 Each Stroke               1-B    K  IM
     800 4 x 200 on 3:00 Desc 1-4                       1-B    S  FR
         11:39 AM 2,200  Yards - Stress Value = 22

                    Workout #554 - Monday, 30 January  2006
                                     Sprint
         3:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     900 1x{4 x 100 on 1:25 Descend Free or IM            1-A    S  FR
           {4 x 75 on 1:00 Descend Free or Stroke         1-A    S STK
           {4 x 50 on :40 Descend                         3-B    S CHO
     300 1x{1 x 200 on 4:00 Kick                          1-B    K CHO
           {4 x 25 on :35 Kick Fast                       1-A    K CHO
     450 1x{1 x 200 on 3:00 Pull                          1-B    P CHO
           {4 x 25 on :30 Pull Fast n/b                   3-B    P CHO
           {3 x 50 on 2:00 #1 Build, #2 & 3 Paced         3-B    S CHO
             Sprint Group II - Casey, George, Nathan
             3 x [50 Build + 100 DPS
     200    4 x 50 on :50 Fast Turns                      1-A    S CHO
            3 on :30 Starts
     100    1 x 100 on :40 Easy                           1-B
         4:02 PM 2,950  Yards - Stress Value = 53

                    Workout #559 - Tuesday, 31 January  2006
                                     Sprint
         3:00 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Ass2Wall                        1-B    S CHO
     600    1 x 600 on 5:00 100 u/w Rec-100Sw-50Russ-50Sw 1-A    D  FR
     400    1 x 400 on 14:00 K-Sw x25's w/fins            1-A    S FIN
     600    6 x 100 on 1:20 Best Avg <164                   2    S CHO
     300    1 x 300 on 7:30 Pull, Every 4th Breast        1-A    P  FR
     120    8 x 15 on :45 Fast! - IMO                     5-B    S CHO
     800    1 x 800 on 25:00 Stroke-specific type work    1-A    S STK
     120    8 x 15 on :45 Fast! - Choice K-P-Sw-Stk?      5-B    S CHO
         4:41 PM 3,940  Yards - Stress Value = 98

                  Workout #562 - Wednesday, 01 February  2006
                                     Sprint
         7:00 AM  Start
   Yards Set Description                EGY WORK STK
  ====== ============================== === ==== ===
   2,400 1 x 2400 on 24:00 On the House 1-B    S CHO
         7:24 AM 2,400  Yards - Stress Value = 24

                  Workout #560 - Wednesday, 01 February  2006
                                     Sprint
         8:00 AM  Start
   Yards Set Description              EGY WORK STK
  ====== ============================ === ==== ===
   1,200 1 x 1200 on :40 On the house 1-B
         8:01 AM 1,200  Yards - Stress Value = 12

                   Workout #575 - Thursday, 02 February  2006
                                     Sprint
         3:15 PM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,350 1x{1 x 200 on 3:00 Free Relay                      1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw                       1-A    S  FR
           {1 x 200 on 3:00 IM                              1-A    S  IM
           {1 x 50 on 1:00 1 breath each way                3-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build         1-A    S  IM
   1,200 6x{1 x 100 on 1:15 free HR <140                    1-A    S  FR
           {1 x 100 on 1:20 free HR ~155                      2    S  FR
             Henry 100's will be IM Switch 75-25 50-50(fly)
     400 1x{1 x 200 on 4:00 Kick                            1-B    K STK
           {4 x 50 on 1:00 5 Fast Wall Kicks-! Turn EZ50    1-A    S CHO
     250    5 x 50 on 1:00 Pull-#1 5 breaths; #2 4 br...    1-A    P  FR
         4:10 PM 3,200  Yards - Stress Value = 67

                    Workout #580 - Monday, 06 February  2006
                                     Sprint
         3:45 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     400    1 x 400 on 5:00 Pull Neg Split - Every 4th Str 1-A    P  FR
     600    6 x 100 on 1:20 Odds Drill/DPS Evens HR 150    1-A    S  FR
     400 8x{1 x 15 on :40 Fast                             5-B    S CHO
           {1 x 35 on 1:00 Kick or Drill                   1-B    S CHO
   1,200    1 x 1200 on 20:00 Fr-Stk-IM x200s  20sec @600  1-B    S  FR
         4:55 PM 3,600  Yards - Stress Value = 59

                    Workout #586 - Monday, 20 February  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     600    6 x 100 on 2:00 Kick Descend                   1-A    K CHO
   2,900 1x{8 x 200 on 2:45 Stk-Free IMO Zone II - HR ~170   2    S FRM
           {1 x 400 on 6:00 Pull - every 4th Russian       1-A    P  FR
           {4 x 25 on 1:00 Sprint                          5-B    S CHO
           {4 x 200 on 3:00 Zone II                        3-B    S  FR
     100    4 x 25 on 1:00 Sprint                          5-B    S CHO
         5:36 PM 4,600  Yards - Stress Value = 134

                   Workout #589 - Tuesday, 21 February  2006
                                     Sprint
         3:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     400    16 x 25 on :20 to the foot                    1-A    S CHO
   3,200 2x{6 x 50 on :50 1 Drill - 2 Build               1-A    S CHO
           {4 x 125 on 1:30 free                            2    S  FR
           {2 x 175 on 2:15 IM (-25 Fly)                    2    S  FR
           {2 x 225 on 2:40 free                            2    S  FR
     200    1 x 200 on 3:00 Scull                         1-B    S  FR
     200    4 x 50 on 5:00 free                           5-B    S CHO
     400    1 x 400 on 6:00 TBD                           1-B    S CHO
         4:57 PM 5,400  Yards - Stress Value = 138

                  Workout #592 - Wednesday, 22 February  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     600    4 x 150 on :15 Hard                           3-B    S CHO
   1,000    1 x 1000 on :40 free                          1-B    S CHO
   1,000    1 x 1000 on :40 Something Else                1-A    S CHO
     750 3x{3 x 50 on :15 Hard                            3-B    S CHO
           {1 x 100 on 1:30 easy                          1-B    S CHO
         4:48 PM 4,350  Yards - Stress Value = 85

                   Workout #597 - Thursday, 23 February  2006
                                     Sprint
         3:15 PM  Start
   Yards    Set Description                         EGY WORK STK
  ======    ======================================= === ==== ===
   1,350 1x{1 x 200 on 3:00 Free Relay              1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw               1-A    S  FR
           {1 x 200 on 3:00 IM                      1-A    S  IM
           {1 x 50 on 1:00 1 breath each way        3-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build 1-A    S  IM
     400    1 x 400 on 5:00 Pull Strong             1-A    P  FR
     400    1 x 400 on 6:00 Kick Strong w/fins      1-A    K CHO
      60    4 x 15 on 1:00 Sprint                   5-B    S CHO
     700    7 x 100 on 1:15 / 1:20 Free & Stroke    1-A    S FRM
     100    4 x 25 on 1:20 Sprint                   5-B    S CHO
     400    1 x 400 on 8:00 Backstroke Swim         1-B    S  BK
     100    2 x 50 on 5:00 Sprint                   5-B    S CHO
   1,200    1 x 1200 on 20:00 TBD                   1-A    S CHO
         4:59 PM 4,710  Yards - Stress Value = 115

                    Workout #600 - Friday, 24 February  2006
                                     Sprint
         10:30 AM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
             Pain Tolerance Day
   1,300 1x{1 x 200 on 3:00 Medley Relay                  1-B    S  IM
           {1 x 400 on 6:00 IM - Kick - Drill             1-B    S  IM
           {1 x 100 on 2:00 Fly Kick-Drill                1-A    S FLY
           {1 x 200 on 3:00 Swim                          1-A    S  FR
           {1 x 100 on 2:00 Breast Kick-Drill             1-A    S  BR
           {1 x 100 on 2:00 Back Kick-Drill               1-A    S  BK
           {8 x 25 on :45 Variable Sprint                 1-A    S  FR
     225 1x{3 x 50 on :50 Kick Descend 1-3                1-A    K CHO
           {3 x 25 on :30 Kick Fast!                      1-A    K  FR
     800    4 x 200 on 3:00 Zone III - Ouch!              3-B    S  FR
     400    8 x 50 on 1:00 Drill                          1-B    D STK
     800    8 x 100 on 2:00 Zone III                      3-B    S CHO
     600    6 x 100 on 1:35 25 Rev Free-25 Brst-25K-25 Sw 1-B    S  FR
     750 3x{2 x 75 on 1:30 Zone III                       3-B    S CHO
           {2 x 50 on 1:00 Zone III - Stroke              3-B    S STK
     300    1 x 300 on 5:00 Swim Down                     1-B    S CHO
         12:18 PM 5,175  Yards - Stress Value = 132

                   Workout #605 - Saturday, 25 February  2006
                                     Sprint
         8:30 AM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
            1 on 30:00 Cardio                               1-B
   1,100 1x{1 x 200 on 3:00 Back                            1-B    S  BK
           {1 x 100 on 1:30 Free                            1-B    S  FR
           {1 x 200 on 3:00 Breast                          1-B    S  BR
           {1 x 200 on 3:00 Fly                             1-B    S FLY
           {1 x 400 on 6:00 (16 x 25 Variable Sprint)       5-B    S  FR
   1,800 3x{6 x 50 on :50 Individual Drills                 1-B    D STK
           {3 x 100 on 1:30 Stroke Desc SC+Time             1-A    S STK
     600    6 x 100 on 1:40 Kick w/board                    1-B    K CHO
     100    4 x 25 on 1:00 Sprint!                          5-B
   1,250    10 x 125 on 1:30 Zone II Middle 3-4 Stroke@1:45   2    S  FR
         10:23 AM 4,850  Yards - Stress Value = 138

                   Workout #610 - Tuesday, 28 February  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     750 3x{3 x 50 on :50 Kick Descend                    1-B    K  FR
           {1 x 100 on 2:00 K-Dominated Swim              1-A    S  FR
   1,200    12 x 100 on 1:50 1:40/1:50 - VO2 - HR 180     3-B    S  FR
     600    1 x 600 on 9:00 Pull Back Every 4th Free/Fly  1-B    P  BK
     900    12 x 75 on 1:30 Same as above                 3-B    S CHO
     400    1 x 400 on 5:00 TBD                           1-B    S CHO
     200    4 x 50 on :50 free                            5-B    S CHO
         5:54 PM 5,050  Yards - Stress Value = 138

                    Workout #614 - Wednesday, 01 March  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
   1,200    1 x 1200 on :40 free                          1-B    S CHO
   1,100    11 x 100 on 1:20 Zone I-a HR 160              1-A    S CHO
         4:50 PM 3,300  Yards - Stress Value = 44

                    Workout #618 - Thursday, 02 March  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                              EGY WORK STK
  ======    ============================================ === ==== ===
             Zach + Chapman
   1,350 1x{1 x 200 on 3:00 Free Relay                   1-B    S CHO
           {1 x 500 on 7:00 Loco K-Sw                    1-A    S  FR
           {1 x 200 on 3:00 IM                           1-A    S  IM
           {1 x 50 on 1:00 1 breath each way             1-B    S  FR
           {1 x 400 on 6:00 Medley Relay K-Dr-Build      1-A    S  IM
   2,100 3x{1 x 400 on 5:00 Desc SC x100's               1-A    S  FR
           {1 x 200 on 4:00 Kick - Chap Every 4th 8Kicks 1-A    K  FR
           { Zach Kick 25 Fly - 50 Breast - 25 Free
           {4 x 25 on :45 #1 Breakout/#2 15y/#3 20y/#425 3-B    S CHO
         5:13 PM 3,450  Yards - Stress Value = 72
 
                    Workout #626 - Friday, 03 March  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                                EGY WORK STK
  ======    ============================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4         1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build  1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout        1-B    S CHO
     500    20 x 25 on :20 3@:20; 1@:40                    1-A    S  IM
     600    4 x 150 on 2:40 100 Free - 100 Back ! Zone III 3-B    S FIN
     200    1 x 200 on 3:00 Kick                           1-B    K CHO
     100    4 x 25 on :30 Kick !                           5-B    K CHO
     400    1 x 400 on 6:00 DPS                            1-B    P CHO
     900    18 x 50 on 1:00 6@1:00, 6@1:10, 6@1:20         3-B    S CHO
     800    8 x 100 on 1:10 Fins + Pads <1:01 HR <150      1-A    P  FR
         5:41 PM 4,500  Yards - Stress Value = 114

                    Workout #629 - Saturday, 04 March  2006
                                     Sprint
         9:00 AM  Start
   Yards    Set Description                                 EGY WORK STK
  ======    =============================================== === ==== ===
   1,100 1x{1 x 200 on 3:00 Back                            1-B    S  BK
           {1 x 100 on 1:30 Free                            1-B    S  FR
           {1 x 200 on 3:00 Breast                          1-B    S  BR
           {1 x 200 on 3:00 Fly                             1-B    S FLY
           {1 x 400 on 6:00 Free Relay                      1-A    S  FR
     300    4 x 75 on 1:00 IM Switch (Fly-Back)             1-A    S  FR
   1,300    13 x 100 on 1:15 / 1:20 Odds Free, Evens StkIMO 1-A    S  IM
     300    4 x 75 on 1:00 IM Switch (Back-Breast)          1-A    S  FR
     400    4 x 100 on 2:00 Kick                            1-A    K CHO
     225    3 x 75 on 5:00 (50-75-100)                      5-B    S CHO
     300    4 x 75 on 1:00 IM Switch (Breast-Free)          1-A    S  IM
         10:21 AM 3,925  Yards - Stress Value = 94
 
                    Workout #632 - Sunday, 05 March  2006
                                     Sprint
         9:00 AM  Start
   Yards Set Description              EGY WORK STK
  ====== ============================ === ==== ===
   2,000 1 x 2000 on :40 On the house 1-B
         9:01 AM 2,000  Yards - Stress Value = 20
 
                    Workout #634 - Monday, 06 March  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     800    4 x 200 on 3:00 Modified IM 25-75-75-25       3-B    S CHO
     200    1 x 200 on 5:00 Back EZ                       1-B    S CHO
     150    10 x 15 on 59:59 Sprint                       5-B    S CHO
   1,200    6 x 200 on 3:00 Drill/Swim                    1-B    D  IM
         3:13 AM 3,350  Yards - Stress Value = 74
 
                    Workout #639 - Tuesday, 07 March  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                               EGY WORK STK
  ======    ============================================= === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4        1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build 1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout       1-B    S CHO
     300 4x{1 x 25 on :30 Kick                            1-B    K CHO
           {1 x 50 on :40 Drill                           1-B    D CHO
     300    1 x 300 on 5:00 K-S stuff w/paddles + fins    1-A    S CHO
     100    2 x 50 on 2:00 Build                          3-B    S CHO
     600    1 x 600 on :40 TBD                            1-B    S CHO
     100    4 x 25 on :30 Blocks - timed to feet          4-B    S CHO
         4:57 PM 2,400  Yards - Stress Value = 37

                    Workout #643 - Wednesday, 08 March  2006
                                     Sprint
         4:15 PM  Start
   Yards    Set Description                                    EGY WORK STK
  ======    ================================================== === ==== ===
   1,000 1x{1 x 400 on 6:00 Standard Warm-Up 6-5-4             1-B    S  FR
           {4 x 100 on 1:30 Dr-Sw 75/25 50/50 25/75 Build      1-B    D STK
           {4 x 50 on :45 Open Turn - Fast Breakout            1-B    S CHO
     600    8 x 75 on 1:15 See Below                           1-A    S CHO
             Bryce & Jared - 1-4 25 u/w Rec/ 25 4-K/ 25 Swim
             Bryce, Jared Henry 5-8 25 1-Arm/ 25 Swim/ 25 Kick
             Henry 1-4 IM Switch Build through turn
   1,000 5x{1 x 50 on :50 Descend 1-4                          1-B    S CHO
           {1 x 50 on :50 Strong                               1-A    S CHO
           {1 x 50 on :50 Hard                                 3-B    S CHO
           {1 x 50 on :50 Hard                                 3-B    S CHO
             Jared & Henry
     550 2x{1 x 200 on 3:00 Lungbusters Pull                   1-A    P  FR
           {3 x 25 on :30 Descend 1-3 Stroke                   5-B
             Bryce
         5:12 PM 3,150  Yards - Stress Value = 75
 
                    Workout #647 - Friday, 10 March  2006
                                     Sprint
         2:00 PM  Start
   Yards    Set Description                                          EGY WORK
  ======    ======================================================== === ====
             REMINDER: Timing Tonight @5:40- Practice Tomorrow @2:00
   1,300 1x{1 x 200 on 3:00 Medley Relay                             1-B    S
           {1 x 400 on 6:00 IM - Kick - Drill                        1-B    S
           {1 x 100 on 2:00 Fly - Dr-Build                           1-A    S
           {1 x 200 on 3:00 Swim                                     1-A    S
           {1 x 100 on 2:00 Breast - Dr-Build                        1-A    S
           {1 x 100 on 2:00 Back                                     1-A    S
           {8 x 25 on :40 No Breath                                  1-A    S
     200    4 x 50 on :50 Odds Build to turn @25                     1-A    S
             Evens - Three Breaths
     200    1 x 200 on 4:00 6 Sculls+3 Strokes w/Buoy                1-B    S
     100    4 x 25 on 2:00 1 From Block; 3 From Push                 4-B    S
             Have somebody time you and be within 0.1 of your goal
             time-Henry 10.4/11.6;  Jared 10.5/11.7; Bryce 10.6/11.7
             200 Free Relay Starts - Yesterday FOUR relays were
             DQ'ed at Nationals.  If it gets THEM-Guaranteed All-Am
             Bryce - Warm-Down Jared & Henry Below
     200    1 x 200 on 4:00 Reverse IM Swim EZ                       1-B    S
     600 4x{1 x 100 on 1:15 free - Good Turns                        1-A    S
           {1 x 50 on 1:15 Stroke or Free @Zone III                  3-B    S
     200    1 x 200 on 4:00 Grab Ass (Don't grab each                1-B    S
             other's 200 times - swim it)
         3:10 PM 2,800  Yards - Stress Value = 54

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