Workouts April 13 2009
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Licensed To: Rochester Swim Club
4/20/2009 Page 1
Workout #559 - Monday, 13 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 3:30 PM 1 on 30:00 Situps + Sfire Talk 200 4:00 PM 1 x 200 on 5:00 Loosen - Get Ready 500 4:07 PM 5 x 100 on 1:40 Last 25 Kick 300 4:18 PM 4 x 75 on 1:10 IMO - KDS 400 4:25 PM 8 x 50 on :40 Free - Steady Loosen 1,000 4:33 PM 10 x 100 on 1:10 Free - Make All - Keep Track # 800 4:47 PM 8 x 100 on 1:50 Kick w/ Board - Flutter 1,050 5:04 PM 1x{7 x 50 on 1:00 Long IM Progression Kick {7 x 50 on :55 Long IM Progression Drill {7 x 50 on :50 Long IM Progression Swim 1,500 5:26 PM 3x{3 x 125 on 1:45 Pull - Build Each {4 x 25 on :45 Fast UW Dol Kick to 15M {1 x 25 on 1:00 EZ Loosen - Take Buoy 100 5:56 PM 1 x 100 on 2:00 EZ Loosen 5:58 PM 5,850 Yards - Stress Value = 58
EGY WORK STK PACE === ==== === ===== REC M EN1 S FRM 1:15 EN1 S FRM 0:50 EN1 S IM 0:47 EN1 S FR 0:40 EN1 S FR 0:35 EN1 K FRM 0:55 EN1 K IM 1:00 EN1 D IM 0:55 EN1 S IM 0:50 EN1 P FR 0:42 EN1 K FLY 1:30 REC S FRM 2:00 REC S FRM 1:00
Keep an eye on SL's and One Hand on Wall 5 Sec Apart - focus on set of 10 X 100 Steady 6 Beat on all Free - doesn't have to be hard, but it should be steady. them!
Stay on
Licensed To: Rochester Swim Club
4/20/2009 Page 2
Workout #560 - Monday, 13 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 3:30 PM 1 on 30:00 Situps + Sfire Talk 200 4:00 PM 1 x 200 on 5:00 Loosen - Get Ready 500 4:07 PM 5 x 100 on 1:40 Last 25 Kick 300 4:18 PM 4 x 75 on 1:10 IMO - KDS 400 4:25 PM 8 x 50 on :40 Free - Steady Loosen 1,000 4:33 PM 10 x 100 on 1:15 Free - Make All - Keep Track # 600 4:48 PM 6 x 100 on 1:50 Kick w/ Board - Flutter 1,050 5:01 PM 1x{7 x 50 on 1:00 Long IM Progression Kick {7 x 50 on :55 Long IM Progression Drill {7 x 50 on :50 Long IM Progression Swim 1,500 5:23 PM 3x{3 x 125 on 1:55 Pull - Build Each {4 x 25 on :45 Fast UW Dol Kick to 15M {1 x 25 on 1:00 EZ Loosen - Take Buoy 100 5:55 PM 1 x 100 on 2:00 EZ Loosen 5:57 PM 5,650 Yards - Stress Value = 56
EGY WORK STK PACE === ==== === ===== REC M EN1 S FRM 1:15 EN1 S FRM 0:50 EN1 S IM 0:47 EN1 S FR 0:40 EN1 S FR 0:38 EN1 K FRM 0:55 EN1 K IM 1:00 EN1 D IM 0:55 EN1 S IM 0:50 EN1 P FR 0:46 EN1 K FLY 1:30 REC S FRM 2:00 REC S FRM 1:00
Keep an eye on SL's and One Hand on Wall 5 Sec Apart - focus on set of 10 X 100 Steady 6 Beat on all Free - doesn't have to be hard, but it should be steady. them!
Stay on
Licensed To: Rochester Swim Club
4/20/2009 Page 3
Workout #561 - Monday, 13 April 2009 Senior - Senior 3 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 3:30 PM 1 on 30:00 Situps + Sfire Talk 200 4:00 PM 1 x 200 on 5:00 Loosen - Get Ready 500 4:07 PM 5 x 100 on 1:40 Last 25 Kick 300 4:18 PM 4 x 75 on 1:20 IMO - KDS 300 4:26 PM 6 x 50 on :45 Free - Steady Loosen 1,000 4:33 PM 10 x 100 on 1:20 Free - Make All - Keep Track # 800 4:49 PM 8 x 100 on 1:55 Kick w/ Board - Flutter 1,050 5:07 PM 1x{7 x 50 on 1:00 Long IM Progression Kick {7 x 50 on :55 Long IM Progression Drill {7 x 50 on :50 Long IM Progression Swim 200 5:29 PM 1 x 200 on 4:00 EZ Loosen 5:33 PM 4,350 Yards - Stress Value = 43
EGY WORK STK PACE === ==== === ===== REC M EN1 S FRM 1:15 EN1 S FRM 0:50 EN1 S IM 0:53 EN1 S FR 0:45 EN1 S FR 0:40 EN1 K FRM 0:58 EN1 K IM 1:00 EN1 D IM 0:55 EN1 S IM 0:50 REC S FRM 1:00
Keep an eye on SL's and One Hand on Wall 5 Sec Apart - focus on set of 10 X 100 Steady 6 Beat on all Free - doesn't have to be hard, but it should be steady. them!
Stay on
Licensed To: Rochester Swim Club
4/20/2009 Page 4
Workout #562 - Monday, 13 April 2009 Junior 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 5:00 PM 1 on 30:00 Stretch + Situps + Stairs 400 5:30 PM 1 x 400 on 8:00 Loosen 200 5:40 PM 1 x 200 on 4:00 Alt D/S X 50's 400 5:46 PM 8 x 50 on 1:00 Odd/Build, Even/Steady 1,000 5:56 PM 10 x 100 on 1:25 Free - Make All - Keep Track # 800 6:13 PM 8 x 100 on 2:00 Kick w/ Board - Flutter 1,050 6:31 PM 1x{7 x 50 on 1:00 Long IM Progression Kick {7 x 50 on :55 Long IM Progression Drill {7 x 50 on :50 Long IM Progression Swim 200 6:53 PM 1 x 200 on 4:00 EZ Loosen 6:57 PM 4,050 Yards - Stress Value = 30
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 REC S FRM 1:00 REC S FRM 1:00 EN1 S FR 0:42 EN1 K FRM 1:00 EN1 K IM 1:00 EN1 D IM 0:55 EN1 S IM 0:50 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/20/2009 Page 5
Workout #563 - Tuesday, 14 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================== 3:30 PM 1 on 25:00 Run - EE Hunt 3:55 PM 1 on 5:00 Change 200 4:00 PM 1 x 200 on 5:00 EZ Loosen - Mix Stroke 1,800 4:07 PM 1x{3 x 100 on 1:30 Free - Loosen {4 x 50 on :55 Breast - D/S X 25's {4 x 25 on :35 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:25 Free - Loosen {4 x 50 on :50 Fly - D/S X 25's {4 x 25 on :35 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:20 Free - Loosen {4 x 50 on :45 Back - Swim Descend {4 x 25 on :35 Fast UW Dolphin Kick - No Fins 2,100 4:39 PM 3x{3 x 175 on 2:15 Free Pull - Steady {1 on 1:00 15 Pushups {1 x 25 on :45 From Dive - Fast 25 UW Dol K {1 on 1:00 50 Crunches {3 x 50 on 1:00 See Notes 1,200 5:19 PM 1x{8 x 50 on 1:00 Breast Kick w/ BD-Finish Kick!! {8 x 50 on :55 Dolphin Kick w/ BD-Butt Up! {8 x 50 on :50 Flutter Kick w/ Board - MAKE 400 5:43 PM 8 x 50 on 1:10 UW Flip/Regular Flip X 25's 100 5:55 PM 1 x 100 on 2:00 EZ Loosen 5:57 PM 5,800 Yards - Stress Value = 56
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1
S S S K S S K S S K P L K L S K K K T S
FRM FR BR FLY FR FLY FLY FR BK FLY FR DRY FLY DRY FRM BR FLY FR TUR FRM
1:15 0:45 0:55 1:10 0:42 0:50 1:10 0:40 0:45 1:10 0:39 1:30 1:00 1:00 0:55 0:50 1:10 1:00
For 3 X 50 R1 - 25 Free/Flip/25 Scull Hands in Front - High Elbows!! R2 - 25 Back/Flip/25 Kick Seated Position R3 - 25 Breast/Flip/25 BR w/ Flutter Kick Move into 6 Lanes before starting 8 X 50 UW Flip For UW Flip Turns - Make sure hands are in front of body - not outside of shoulders. Hold tuck and rotate quickly!!
Licensed To: Rochester Swim Club
4/20/2009 Page 6
Workout #564 - Tuesday, 14 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================== 3:30 PM 1 on 25:00 Run - EE Hunt 3:55 PM 1 on 5:00 Change 200 4:00 PM 1 x 200 on 5:00 EZ Loosen - Mix Stroke 1,800 4:07 PM 1x{3 x 100 on 1:30 Free - Loosen {4 x 50 on :55 Breast - D/S X 25's {4 x 25 on :35 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:25 Free - Loosen {4 x 50 on :50 Fly - D/S X 25's {4 x 25 on :35 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:20 Free - Loosen {4 x 50 on :45 Back - Swim Descend {4 x 25 on :35 Fast UW Dolphin Kick - No Fins 2,100 4:39 PM 3x{3 x 175 on 2:15 Free Pull - Steady {1 on 1:00 15 Pushups {1 x 25 on :45 From Dive - Fast 25 UW Dol K {1 on 1:00 50 Crunches {3 x 50 on 1:00 See Notes 1,200 5:19 PM 1x{8 x 50 on 1:00 Breast Kick w/ BD-Finish Kick!! {8 x 50 on :55 Dolphin Kick w/ BD-Butt Up! {8 x 50 on :50 Flutter Kick w/ Board - MAKE 400 5:43 PM 8 x 50 on 1:10 UW Flip/Regular Flip X 25's 100 5:55 PM 1 x 100 on 2:00 EZ Loosen 5:57 PM 5,800 Yards - Stress Value = 56
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1
S S S K S S K S S K P L K L S K K K T S
FRM FR BR FLY FR FLY FLY FR BK FLY FR DRY FLY DRY FRM BR FLY FR TUR FRM
1:15 0:45 0:55 1:10 0:42 0:50 1:10 0:40 0:45 1:10 0:39 1:30 1:00 1:00 0:55 0:50 1:10 1:00
For 3 X 50 R1 - 25 Free/Flip/25 Scull Hands in Front - High Elbows!! R2 - 25 Back/Flip/25 Kick Seated Position R3 - 25 Breast/Flip/25 BR w/ Flutter Kick Move into 6 Lanes before starting 8 X 50 UW Flip For UW Flip Turns - Make sure hands are in front of body - not outside of shoulders. Hold tuck and rotate quickly!!
Licensed To: Rochester Swim Club
4/20/2009 Page 7
Workout #565 - Tuesday, 14 April 2009 Senior - Senior 3 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 3:30 PM 1 on 25:00 Run - EE Hunt 3:55 PM 1 on 5:00 Change 200 4:00 PM 1 x 200 on 5:00 EZ Loosen - Mix Stroke 1,800 4:07 PM 1x{3 x 100 on 1:40 Free - Loosen {4 x 50 on 1:00 Breast - D/S X 25's {4 x 25 on :40 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:35 Free - Loosen {4 x 50 on :55 Fly - D/S X 25's {4 x 25 on :40 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:30 Free - Loosen {4 x 50 on :50 Back - Swim Descend {4 x 25 on :40 Fast UW Dolphin Kick - No Fins 1,425 4:43 PM 3x{3 x 100 on 1:40 Free Pull - Descend {1 on 1:00 15 Pushups {1 x 25 on :45 From Dive - Fast 25 UW Dol K {1 on 1:00 50 Crunches {3 x 50 on 1:00 See Notes 250 5:18 PM 10 x 25 on :45 All Out - Odd/Free, Even/No Free 100 5:28 PM 1 x 100 on 2:00 EZ Loosen 5:30 PM 3,775 Yards - Stress Value = 43
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 SP3 EN1
S S S K S S K S S K P L K L S S S
FRM FR BR FLY FR FLY FLY FR BK FLY FR DRY FLY DRY FRM FRM FRM
1:15 0:50 1:00 1:20 0:48 0:55 1:20 0:45 0:50 1:20 0:50 1:30 1:00 1:30 1:00
For 3 X 50 R1 - 25 Free/Flip/25 Scull Hands in Front - High Elbows!! R2 - 25 Back/Flip/25 Kick Seated Position R3 - 25 Breast/Flip/25 BR w/ Flutter Kick Move into 6 Lanes before starting 8 X 50 UW Flip For UW Flip Turns - Make sure hands are in front of body - not outside of shoulders. Hold tuck and rotate quickly!!
Licensed To: Rochester Swim Club
4/20/2009 Page 8
Workout #566 - Tuesday, 14 April 2009 Junior 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 5:00 PM 1 on 25:00 Run - EE Hunt 5:25 PM 1 on 5:00 Change 200 5:30 PM 1 x 200 on 5:00 EZ Loosen - Mix Stroke 1,800 5:37 PM 1x{3 x 100 on 1:40 Free - Loosen {4 x 50 on 1:00 Breast - D/S X 25's {4 x 25 on :40 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:35 Free - Loosen {4 x 50 on :55 Fly - D/S X 25's {4 x 25 on :40 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:30 Free - Loosen {4 x 50 on :50 Back - Swim Descend {4 x 25 on :40 Fast UW Dolphin Kick - No Fins 1,425 6:13 PM 3x{3 x 100 on 1:40 Free Pull - Descend {1 on 1:00 15 Pushups {1 x 25 on :45 From Dive - Fast 25 UW Dol K {1 on 1:00 50 Crunches {3 x 50 on 1:00 See Notes 250 6:48 PM 10 x 25 on :45 All Out - Odd/Free, Even/No Free 100 6:58 PM 1 x 100 on 2:00 EZ Loosen 7:00 PM 3,775 Yards - Stress Value = 43
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 SP3 EN1
S S S K S S K S S K P L K L S S S
FRM FR BR FLY FR FLY FLY FR BK FLY FR DRY FLY DRY FRM FRM FRM
1:15 0:50 1:00 1:20 0:48 0:55 1:20 0:45 0:50 1:20 0:50 1:30 1:00 1:30 1:00
For Warmup, make sure to add fins if you cannot make sendoffs. For 3 X 50 R1 - 25 Free/Flip/25 Scull Hands in Front - High Elbows!! R2 - 25 Back/Flip/25 Kick Seated Position R3 - 25 Breast/Flip/25 BR w/ Flutter Kick Move into 6 Lanes before starting 8 X 50 UW Flip For UW Flip Turns - Make sure hands are in front of body - not outside of shoulders. Hold tuck and rotate quickly!!
Licensed To: Rochester Swim Club
4/20/2009 Page 9
Workout #567 - Wednesday, 15 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time ====== ======== 3:30 PM 4:00 PM 5:30 PM 5:50 PM
Set Description ======================================= 1 on 30:00 Meeting - Pictures - Signups 1 on 59:59 Ultimate Frisbee 1 on 20:00 Situps 0 Yards
EGY WORK STK PACE === ==== === ===== EN1 EN1
Ultimate Frisbee - Scheduled as Follows: 4:00 4:45 5:15 5:30
to 4:45 - John, Paul & Wyatt Supervise - John Leaves - Junior Group - Wyatt Leaves - His Younger Group - All groups run back - Paul runs situps until 5:55 PM.
L DRY L SIT
Licensed To: Rochester Swim Club
4/20/2009 Page 10
Workout #568 - Wednesday, 15 April 2009 Junior 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================== 5:00 PM 1 on 30:00 Dryland - Med Balls on Porch 1,000 5:30 PM 1x{1 x 400 on 8:00 Choice Loosen - Mix Strkoe {1 x 200 on 4:00 Kick/Drill X 25's {8 x 50 on 1:00 Odd/Build, Even/Steady 1,800 5:52 PM 4x{3 x 25 on :40 Choice Drill IMO X Round {3 x 75 on 1:15 Free - Build {3 x 50 on :55 IMO X Rnd Drill/Swim Descend 600 6:28 PM 12 x 50 on 1:05 Kick - 1/2 Under w/ Board FINS 6:41 PM 1 on 15:00 Starts off Blocks 6:56 PM 3,400 Yards - Stress Value = 28
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 REC D FRM 1:00 EN1 S FRM 1:00 EN1 D FLY 1:20 EN1 S FR 0:50 EN1 S IM 0:55 EN1 K FIN 1:05 EN1 T STA
Licensed To: Rochester Swim Club
4/20/2009 Page 11
Workout #569 - Thursday, 16 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 3:30 PM 1 on 30:00 Stretch - Situps 500 4:00 PM 1 x 500 on 10:00 Loosen - Get Ready 600 4:12 PM 3 x 200 on 3:00 Free/No Free X 100's 600 4:23 PM 8 x 75 on 1:15 IMO/Choice X 4 - KDS 1,000 4:35 PM 10 x 100 on 1:10 Free - Make All - Keep Track # 1,200 4:49 PM 1x{4 x 100 on 1:45 Fin Kick - Choice {4 x 100 on 1:40 Fin Kick - Choice {4 x 100 on 1:35 Fin Kick - Choice 2,150 5:11 PM 1x{4 x 25 on :35 Scull Alt. Side - Elb Up (BOW) {3 x 150 on 2:10 Swim - Build {4 x 50 on 1:00 IMO - Swim {4 x 25 on :35 Tip Drag {3 x 150 on 2:00 Swim - Descend {3 x 50 on :50 IMO - Swim {4 x 25 on :35 RA/LA Alt - Hands at Side {3 x 150 on 1:50 Free - Make {3 x 50 on :45 IM - Make 200 5:47 PM 1 x 200 on 4:00 EZ Loosen 5:51 PM 6,250 Yards - Stress Value = 60
EGY WORK STK PACE === ==== === ===== REC M EN1 S FRM 1:00 EN1 S FRM 0:45 EN1 S IM 0:50 EN1 S FR 0:35 EN1 K FRM 0:52 EN1 K FRM 0:50 EN1 K FRM 0:48 EN1 D FR 1:10 EN1 S FR 0:43 EN1 S IM 1:00 EN1 D FR 1:10 EN1 S FR 0:40 EN1 S IM 0:50 EN1 D FR 1:10 EN1 S FR 0:37 EN1 S IM 0:45 REC S FRM 1:00
Keep an eye on SL's and One Hand on Wall 5 Sec Apart - focus on set of 10 X 100 Steady 6 Beat on all Free - doesn't have to be hard, but it should be steady. them!
Stay on
Licensed To: Rochester Swim Club
4/20/2009 Page 12
Workout #570 - Thursday, 16 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 3:30 PM 1 on 30:00 Stretch - Situps 500 4:00 PM 1 x 500 on 10:00 Loosen - Get Ready 600 4:12 PM 3 x 200 on 3:00 Free/No Free X 100's 600 4:23 PM 8 x 75 on 1:15 IMO/Choice X 4 - KDS 1,000 4:35 PM 10 x 100 on 1:15 Free - Make All - Keep Track # 1,200 4:50 PM 1x{4 x 100 on 1:45 Fin Kick - Choice {4 x 100 on 1:40 Fin Kick - Choice {4 x 100 on 1:35 Fin Kick - Choice 2,150 5:12 PM 1x{4 x 25 on :35 Scull Alt. Side - Elb Up (BOW) {3 x 150 on 2:20 Swim - Build {4 x 50 on 1:00 IMO - Swim {4 x 25 on :35 Tip Drag {3 x 150 on 2:10 Swim - Descend {3 x 50 on :50 IMO - Swim {4 x 25 on :35 RA/LA Alt - Hands at Side {3 x 150 on 1:50 Free - Make {3 x 50 on :45 IMO - Make 100 5:49 PM 1 x 100 on 2:00 EZ Loosen 5:51 PM 6,150 Yards - Stress Value = 60
EGY WORK STK PACE === ==== === ===== REC M EN1 S FRM 1:00 EN1 S FRM 0:45 EN1 S IM 0:50 EN1 S FR 0:38 EN1 K FRM 0:52 EN1 K FRM 0:50 EN1 K FRM 0:48 EN1 D FR 1:10 EN1 S FR 0:47 EN1 S IM 1:00 EN1 D FR 1:10 EN1 S FR 0:43 EN1 S IM 0:50 EN1 D FR 1:10 EN1 S FR 0:37 EN1 S IM 0:45 REC S FRM 1:00
Keep an eye on SL's and One Hand on Wall 5 Sec Apart - focus on set of 10 X 100 Steady 6 Beat on all Free - doesn't have to be hard, but it should be steady. them!
Stay on
Licensed To: Rochester Swim Club
4/20/2009 Page 13
Workout #571 - Thursday, 16 April 2009 Senior - Senior 3 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 3:30 PM 1 on 30:00 Stretch - Situps 500 4:00 PM 1 x 500 on 10:00 Loosen - Get Ready 600 4:12 PM 3 x 200 on 3:30 Free/No Free X 100's 600 4:25 PM 8 x 75 on 1:20 IMO/Choice X 4 - KDS 1,000 4:38 PM 10 x 100 on 1:20 Free - Make All - Keep Track # 1,200 4:54 PM 1x{4 x 100 on 1:45 Fin Kick - Choice {4 x 100 on 1:40 Fin Kick - Choice {4 x 100 on 1:35 Fin Kick - Choice 625 5:16 PM 1x{4 x 25 on :40 RA/LA Alt - Hands at Side {3 x 125 on 1:50 Free - Descend {3 x 50 on :55 IMO - Make 75 5:29 PM 1 x 75 on 2:00 EZ Loosen 5:31 PM 4,600 Yards - Stress Value = 46
EGY WORK STK PACE === ==== === ===== REC M EN1 S FRM 1:00 EN1 S FRM 0:52 EN1 S IM 0:53 EN1 S FR 0:40 EN1 K FRM 0:52 EN1 K FRM 0:50 EN1 K FRM 0:48 EN1 D FR 1:20 EN1 S FR 0:44 EN1 S IM 0:55 REC S FRM 1:20
Keep an eye on SL's and One Hand on Wall 5 Sec Apart - focus on set of 10 X 100 Steady 6 Beat on all Free - doesn't have to be hard, but it should be steady. them!
Stay on
Licensed To: Rochester Swim Club
4/20/2009 Page 14
Workout #572 - Thursday, 16 April 2009 Junior 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================== 5:00 PM 1 on 30:00 Stretch - Run (Out + Stair) 1,000 5:30 PM 1x{1 x 400 on 8:00 Choice Loosen - Mix Stroke {1 x 200 on 4:00 Kick/Drill X 25's {8 x 50 on 1:00 Odd/Build, Even/Steady 1,800 5:52 PM 4x{4 x 25 on :40 Choice Scull w/ Buoy {2 x 100 on 1:50 Pull - 2nd Faster than 1st {3 x 50 on :50 Descend Choice Swim 1,500 6:30 PM 1x{5 x 100 on 1:45 Kick - Fins - Steady {5 x 100 on 1:40 Kick - Fins - Stronger {5 x 100 on 1:35 Kick - Fins - Fast 100 6:57 PM 1 x 100 on 2:00 EZ Swim Down 6:59 PM 4,400 Yards - Stress Value = 37 Med Balls - All 3 X :45/:15 Overhead Toss Chest Pass Chest Pass w/ Lift Chest Pass w/ Squat Granny Toss Bounce Pass Bowling Ball Roll (Alt Sides) Seated Chest Pass Starts (20)
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 REC D FRM 1:00 EN1 S FRM 1:00 EN1 D FR 1:20 EN1 P FR 0:55 EN1 S FR 0:50 EN1 K FIN 0:52 EN1 K FIN 0:50 EN1 K FIN 0:48 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/20/2009 Page 15
Workout #573 - Saturday, 18 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================= 6:00 AM 1 on 10:00 Pool Setup 500 6:10 AM 1 x 500 on 10:00 Loosen - Mix Stroke 1,100 6:22 AM 2x{1 x 200 on 3:00 Loosen - 100 Free/100 No Free {1 x 150 on 2:50 Kick - R1 No BD, R2 BD {1 x 200 on 2:50 Pull - DPS - Buoy ONLY 1,000 6:42 AM 4x{1 x 100 on 1:40 IM - Use Consistent D Kick {1 x 75 on 1:20 Free/Scull/Free - Steady {1 x 50 on :45 IMO - Steady Strong {1 x 25 on :45 Fast to 15 M - IMO 2,700 7:02 AM 1x{1 x 300 on 4:30 Free Pull - DPS {4 x 75 on 1:20 KDS #2 Stroke - No Free {4 x 50 on 1:00 Descend #2 Stroke - No Free {1 x 300 on 4:15 Free Pull - DPS {4 x 75 on 1:20 KDS #1 Stroke - No Free {6 x 50 on :50 Desc X 3 #1 Stroke/Free {1 x 300 on 4:00 Free Pull - DPS - MAKE {4 x 75 on 1:20 KDS Free - Kick @ Sto {8 x 50 on :40 Desc X 4 - All Free 1,200 7:48 AM 4x{4 x 50 on 1:00 Fin Kick @ Side - Alt X 25's {1 on 2:00 Get Out - See Notes {4 x 25 on :45 Fast UW Dol Kick to 15M 100 8:26 AM 1 x 100 on 2:00 EZ Loosen 8:28 AM 6,600 Yards - Stress Value = 75
EGY WORK STK PACE === ==== === ===== REC EN1 EN1 EN1 EN1 EN1 EN1 SP3 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 SP3 REC
For Side Fin Kick - Make Sure Kick is Balanced and Tempo is constant. extend to same length on BOTH sides of Body.
S S K P S S S S P S S P S S P S S K L K S
FRM FRM FRM FR IM FR IM IM FR STK STK FR STK FRM FR FR FR FIN SIT FIN FRM
1:00 0:45 0:57 0:42 0:50 0:53 0:45 1:30 0:45 0:53 1:00 0:42 0:53 0:50 0:40 0:53 0:40 1:00 1:30 1:00
Kick should
For 2:00 Get Out - Get out of water, go 100 Crunches + :30 Superman w/ Fins on.
Licensed To: Rochester Swim Club
4/20/2009 Page 16
Workout #574 - Saturday, 18 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================= 6:00 AM 1 on 10:00 Pool Setup 500 6:10 AM 1 x 500 on 10:00 Loosen - Mix Stroke 1,100 6:22 AM 2x{1 x 200 on 3:00 Loosen - 100 Free/100 No Free {1 x 150 on 2:50 Kick - R1 No BD, R2 BD {1 x 200 on 3:10 Pull - DPS - Buoy ONLY 1,000 6:42 AM 4x{1 x 100 on 1:40 IM - Use Consistent D Kick {1 x 75 on 1:20 Free/Scull/Free - Steady {1 x 50 on :50 IMO - Steady Strong {1 x 25 on :45 Fast to 15 M - IMO 2,700 7:03 AM 1x{1 x 300 on 4:30 Free Pull - DPS {4 x 75 on 1:20 KDS #2 Stroke - No Free {4 x 50 on 1:00 Descend #2 Stroke - No Free {1 x 300 on 4:20 Free Pull - DPS {4 x 75 on 1:20 KDS #1 Stroke - No Free {6 x 50 on :50 Desc X 3 #1 Stroke/Free {1 x 300 on 4:10 Free Pull - DPS - MAKE {4 x 75 on 1:20 KDS Free - Kick @ Sto {8 x 50 on :45 Desc X 4 - All Free 1,200 7:49 AM 4x{4 x 50 on 1:00 Fin Kick @ Side - Alt X 25's {1 on 2:00 Get Out - See Notes {4 x 25 on :45 Fast UW Dol Kick to 15M 100 8:27 AM 1 x 100 on 2:00 EZ Loosen 8:29 AM 6,600 Yards - Stress Value = 75
EGY WORK STK PACE === ==== === ===== REC EN1 EN1 EN1 EN1 EN1 EN1 SP3 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 SP3 REC
For Side Fin Kick - Make Sure Kick is Balanced and Tempo is constant. extend to same length on BOTH sides of Body.
S S K P S S S S P S S P S S P S S K L K S
FRM FRM FRM FR IM FR IM IM FR STK STK FR STK FRM FR FR FR FIN SIT FIN FRM
1:00 0:45 0:57 0:48 0:50 0:53 0:50 1:30 0:45 0:53 1:00 0:43 0:53 0:50 0:42 0:53 0:45 1:00 1:30 1:00
Kick should
For 2:00 Get Out - Get out of water, go 100 Crunches + :30 Superman w/ Fins on.
Licensed To: Rochester Swim Club
4/20/2009 Page 17
Workout #575 - Saturday, 18 April 2009 Senior - Senior 3 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================= 6:00 AM 1 on 10:00 Pool Setup 500 6:10 AM 1 x 500 on 10:00 Loosen - Mix Stroke 1,100 6:22 AM 2x{1 x 200 on 3:20 Loosen - 100 Free/100 No Free {1 x 150 on 3:00 Kick - R1 No BD, R2 BD {1 x 200 on 3:20 Pull - DPS - Buoy ONLY 1,000 6:44 AM 4x{1 x 100 on 1:40 IM - Use Consistent D Kick {1 x 75 on 1:30 Free/Scull/Free - Steady {1 x 50 on :55 IMO - Steady Strong {1 x 25 on :45 Fast to 15 M - IMO 2,550 7:06 AM 1x{1 x 250 on 4:30 Free Pull - DPS {4 x 75 on 1:25 KDS #2 Stroke - No Free {4 x 50 on 1:00 Descend #2 Stroke - No Free {1 x 250 on 4:20 Free Pull - DPS {4 x 75 on 1:25 KDS #1 Stroke - No Free {6 x 50 on :55 Desc X 3 #1 Stroke/Free {1 x 250 on 4:10 Free Pull - DPS - MAKE {4 x 75 on 1:25 KDS Free - Kick @ Sto {8 x 50 on :50 Desc X 4 - All Free 900 7:55 AM 3x{4 x 50 on 1:00 Fin Kick @ Side - Alt X 25's {1 on 2:00 Get Out - See Notes {4 x 25 on :45 Fast UW Dol Kick to 15M 100 8:24 AM 1 x 100 on 2:00 EZ Loosen 8:26 AM 6,150 Yards - Stress Value = 66
EGY WORK STK PACE === ==== === ===== REC EN1 EN1 EN1 EN1 EN1 EN1 SP3 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 SP3 REC
For Side Fin Kick - Make Sure Kick is Balanced and Tempo is constant. extend to same length on BOTH sides of Body.
S S K P S S S S P S S P S S P S S K L K S
FRM FRM FRM FR IM FR IM IM FR STK STK FR STK FRM FR FR FR FIN SIT FIN FRM
1:00 0:50 1:00 0:50 0:50 1:00 0:55 1:30 0:54 0:57 1:00 0:52 0:57 0:55 0:50 0:57 0:50 1:00 1:30 1:00
Kick should
For 2:00 Get Out - Get out of water, go 100 Crunches + :30 Superman w/ Fins on.
Licensed To: Rochester Swim Club
4/20/2009 Page 18
Workout #576 - Saturday, 18 April 2009 Junior 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================= 400 6:30 AM 1 x 400 on 8:00 Loosen - Mix Stroke 550 6:40 AM 1x{1 x 200 on 3:20 Loosen - 100 Free/100 No Free {1 x 150 on 3:00 Kick - R1 No BD, R2 BD {1 x 200 on 3:20 Pull - DPS - Buoy ONLY 750 6:52 AM 3x{1 x 100 on 1:45 IM - Use Consistent D Kick {1 x 75 on 1:30 Free/Scull/Free - Steady {1 x 50 on :55 IMO - Steady Strong {1 x 25 on :45 Fast to 15 M - IMO 2,550 7:09 AM 1x{1 x 250 on 4:30 Free Pull - DPS {4 x 75 on 1:25 KDS #2 Stroke - No Free {4 x 50 on 1:00 Descend #2 Stroke - No Free {1 x 250 on 4:20 Free Pull - DPS {4 x 75 on 1:25 KDS #1 Stroke - No Free {6 x 50 on :55 Desc X 3 #1 Stroke/Free {1 x 250 on 4:10 Free Pull - DPS - MAKE {4 x 75 on 1:25 KDS Free - Kick @ Sto {8 x 50 on :50 Desc X 4 - All Free 900 7:58 AM 3x{4 x 50 on 1:00 Fin Kick @ Side - Alt X 25's {1 on 2:00 Get Out - See Notes {4 x 25 on :45 Fast UW Dol Kick to 15M 100 8:27 AM 1 x 100 on 2:00 EZ Loosen 8:29 AM 5,250 Yards - Stress Value = 58
EGY WORK STK PACE === ==== === ===== REC S FRM 1:00 EN1 S FRM 0:50 EN1 K FRM 1:00 EN1 P FR 0:50 EN1 S IM 0:52 EN1 S FR 1:00 EN1 S IM 0:55 SP3 S IM 1:30 EN1 P FR 0:54 EN1 S STK 0:57 EN1 S STK 1:00 EN1 P FR 0:52 EN1 S STK 0:57 EN1 S FRM 0:55 EN1 P FR 0:50 EN1 S FR 0:57 EN1 S FR 0:50 EN1 K FIN 1:00 EN1 L SIT SP3 K FIN 1:30 REC S FRM 1:00
For Side Fin Kick - Make Sure Kick is Balanced and Tempo is constant. extend to same length on BOTH sides of Body.
Kick should
For 2:00 Get Out - Get out of water, go 100 Crunches + :30 Superman w/ Fins on.
4/20/2009 Page 1
Workout #559 - Monday, 13 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 3:30 PM 1 on 30:00 Situps + Sfire Talk 200 4:00 PM 1 x 200 on 5:00 Loosen - Get Ready 500 4:07 PM 5 x 100 on 1:40 Last 25 Kick 300 4:18 PM 4 x 75 on 1:10 IMO - KDS 400 4:25 PM 8 x 50 on :40 Free - Steady Loosen 1,000 4:33 PM 10 x 100 on 1:10 Free - Make All - Keep Track # 800 4:47 PM 8 x 100 on 1:50 Kick w/ Board - Flutter 1,050 5:04 PM 1x{7 x 50 on 1:00 Long IM Progression Kick {7 x 50 on :55 Long IM Progression Drill {7 x 50 on :50 Long IM Progression Swim 1,500 5:26 PM 3x{3 x 125 on 1:45 Pull - Build Each {4 x 25 on :45 Fast UW Dol Kick to 15M {1 x 25 on 1:00 EZ Loosen - Take Buoy 100 5:56 PM 1 x 100 on 2:00 EZ Loosen 5:58 PM 5,850 Yards - Stress Value = 58
EGY WORK STK PACE === ==== === ===== REC M EN1 S FRM 1:15 EN1 S FRM 0:50 EN1 S IM 0:47 EN1 S FR 0:40 EN1 S FR 0:35 EN1 K FRM 0:55 EN1 K IM 1:00 EN1 D IM 0:55 EN1 S IM 0:50 EN1 P FR 0:42 EN1 K FLY 1:30 REC S FRM 2:00 REC S FRM 1:00
Keep an eye on SL's and One Hand on Wall 5 Sec Apart - focus on set of 10 X 100 Steady 6 Beat on all Free - doesn't have to be hard, but it should be steady. them!
Stay on
Licensed To: Rochester Swim Club
4/20/2009 Page 2
Workout #560 - Monday, 13 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 3:30 PM 1 on 30:00 Situps + Sfire Talk 200 4:00 PM 1 x 200 on 5:00 Loosen - Get Ready 500 4:07 PM 5 x 100 on 1:40 Last 25 Kick 300 4:18 PM 4 x 75 on 1:10 IMO - KDS 400 4:25 PM 8 x 50 on :40 Free - Steady Loosen 1,000 4:33 PM 10 x 100 on 1:15 Free - Make All - Keep Track # 600 4:48 PM 6 x 100 on 1:50 Kick w/ Board - Flutter 1,050 5:01 PM 1x{7 x 50 on 1:00 Long IM Progression Kick {7 x 50 on :55 Long IM Progression Drill {7 x 50 on :50 Long IM Progression Swim 1,500 5:23 PM 3x{3 x 125 on 1:55 Pull - Build Each {4 x 25 on :45 Fast UW Dol Kick to 15M {1 x 25 on 1:00 EZ Loosen - Take Buoy 100 5:55 PM 1 x 100 on 2:00 EZ Loosen 5:57 PM 5,650 Yards - Stress Value = 56
EGY WORK STK PACE === ==== === ===== REC M EN1 S FRM 1:15 EN1 S FRM 0:50 EN1 S IM 0:47 EN1 S FR 0:40 EN1 S FR 0:38 EN1 K FRM 0:55 EN1 K IM 1:00 EN1 D IM 0:55 EN1 S IM 0:50 EN1 P FR 0:46 EN1 K FLY 1:30 REC S FRM 2:00 REC S FRM 1:00
Keep an eye on SL's and One Hand on Wall 5 Sec Apart - focus on set of 10 X 100 Steady 6 Beat on all Free - doesn't have to be hard, but it should be steady. them!
Stay on
Licensed To: Rochester Swim Club
4/20/2009 Page 3
Workout #561 - Monday, 13 April 2009 Senior - Senior 3 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 3:30 PM 1 on 30:00 Situps + Sfire Talk 200 4:00 PM 1 x 200 on 5:00 Loosen - Get Ready 500 4:07 PM 5 x 100 on 1:40 Last 25 Kick 300 4:18 PM 4 x 75 on 1:20 IMO - KDS 300 4:26 PM 6 x 50 on :45 Free - Steady Loosen 1,000 4:33 PM 10 x 100 on 1:20 Free - Make All - Keep Track # 800 4:49 PM 8 x 100 on 1:55 Kick w/ Board - Flutter 1,050 5:07 PM 1x{7 x 50 on 1:00 Long IM Progression Kick {7 x 50 on :55 Long IM Progression Drill {7 x 50 on :50 Long IM Progression Swim 200 5:29 PM 1 x 200 on 4:00 EZ Loosen 5:33 PM 4,350 Yards - Stress Value = 43
EGY WORK STK PACE === ==== === ===== REC M EN1 S FRM 1:15 EN1 S FRM 0:50 EN1 S IM 0:53 EN1 S FR 0:45 EN1 S FR 0:40 EN1 K FRM 0:58 EN1 K IM 1:00 EN1 D IM 0:55 EN1 S IM 0:50 REC S FRM 1:00
Keep an eye on SL's and One Hand on Wall 5 Sec Apart - focus on set of 10 X 100 Steady 6 Beat on all Free - doesn't have to be hard, but it should be steady. them!
Stay on
Licensed To: Rochester Swim Club
4/20/2009 Page 4
Workout #562 - Monday, 13 April 2009 Junior 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 5:00 PM 1 on 30:00 Stretch + Situps + Stairs 400 5:30 PM 1 x 400 on 8:00 Loosen 200 5:40 PM 1 x 200 on 4:00 Alt D/S X 50's 400 5:46 PM 8 x 50 on 1:00 Odd/Build, Even/Steady 1,000 5:56 PM 10 x 100 on 1:25 Free - Make All - Keep Track # 800 6:13 PM 8 x 100 on 2:00 Kick w/ Board - Flutter 1,050 6:31 PM 1x{7 x 50 on 1:00 Long IM Progression Kick {7 x 50 on :55 Long IM Progression Drill {7 x 50 on :50 Long IM Progression Swim 200 6:53 PM 1 x 200 on 4:00 EZ Loosen 6:57 PM 4,050 Yards - Stress Value = 30
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 REC S FRM 1:00 REC S FRM 1:00 EN1 S FR 0:42 EN1 K FRM 1:00 EN1 K IM 1:00 EN1 D IM 0:55 EN1 S IM 0:50 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/20/2009 Page 5
Workout #563 - Tuesday, 14 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================== 3:30 PM 1 on 25:00 Run - EE Hunt 3:55 PM 1 on 5:00 Change 200 4:00 PM 1 x 200 on 5:00 EZ Loosen - Mix Stroke 1,800 4:07 PM 1x{3 x 100 on 1:30 Free - Loosen {4 x 50 on :55 Breast - D/S X 25's {4 x 25 on :35 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:25 Free - Loosen {4 x 50 on :50 Fly - D/S X 25's {4 x 25 on :35 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:20 Free - Loosen {4 x 50 on :45 Back - Swim Descend {4 x 25 on :35 Fast UW Dolphin Kick - No Fins 2,100 4:39 PM 3x{3 x 175 on 2:15 Free Pull - Steady {1 on 1:00 15 Pushups {1 x 25 on :45 From Dive - Fast 25 UW Dol K {1 on 1:00 50 Crunches {3 x 50 on 1:00 See Notes 1,200 5:19 PM 1x{8 x 50 on 1:00 Breast Kick w/ BD-Finish Kick!! {8 x 50 on :55 Dolphin Kick w/ BD-Butt Up! {8 x 50 on :50 Flutter Kick w/ Board - MAKE 400 5:43 PM 8 x 50 on 1:10 UW Flip/Regular Flip X 25's 100 5:55 PM 1 x 100 on 2:00 EZ Loosen 5:57 PM 5,800 Yards - Stress Value = 56
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1
S S S K S S K S S K P L K L S K K K T S
FRM FR BR FLY FR FLY FLY FR BK FLY FR DRY FLY DRY FRM BR FLY FR TUR FRM
1:15 0:45 0:55 1:10 0:42 0:50 1:10 0:40 0:45 1:10 0:39 1:30 1:00 1:00 0:55 0:50 1:10 1:00
For 3 X 50 R1 - 25 Free/Flip/25 Scull Hands in Front - High Elbows!! R2 - 25 Back/Flip/25 Kick Seated Position R3 - 25 Breast/Flip/25 BR w/ Flutter Kick Move into 6 Lanes before starting 8 X 50 UW Flip For UW Flip Turns - Make sure hands are in front of body - not outside of shoulders. Hold tuck and rotate quickly!!
Licensed To: Rochester Swim Club
4/20/2009 Page 6
Workout #564 - Tuesday, 14 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================== 3:30 PM 1 on 25:00 Run - EE Hunt 3:55 PM 1 on 5:00 Change 200 4:00 PM 1 x 200 on 5:00 EZ Loosen - Mix Stroke 1,800 4:07 PM 1x{3 x 100 on 1:30 Free - Loosen {4 x 50 on :55 Breast - D/S X 25's {4 x 25 on :35 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:25 Free - Loosen {4 x 50 on :50 Fly - D/S X 25's {4 x 25 on :35 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:20 Free - Loosen {4 x 50 on :45 Back - Swim Descend {4 x 25 on :35 Fast UW Dolphin Kick - No Fins 2,100 4:39 PM 3x{3 x 175 on 2:15 Free Pull - Steady {1 on 1:00 15 Pushups {1 x 25 on :45 From Dive - Fast 25 UW Dol K {1 on 1:00 50 Crunches {3 x 50 on 1:00 See Notes 1,200 5:19 PM 1x{8 x 50 on 1:00 Breast Kick w/ BD-Finish Kick!! {8 x 50 on :55 Dolphin Kick w/ BD-Butt Up! {8 x 50 on :50 Flutter Kick w/ Board - MAKE 400 5:43 PM 8 x 50 on 1:10 UW Flip/Regular Flip X 25's 100 5:55 PM 1 x 100 on 2:00 EZ Loosen 5:57 PM 5,800 Yards - Stress Value = 56
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1
S S S K S S K S S K P L K L S K K K T S
FRM FR BR FLY FR FLY FLY FR BK FLY FR DRY FLY DRY FRM BR FLY FR TUR FRM
1:15 0:45 0:55 1:10 0:42 0:50 1:10 0:40 0:45 1:10 0:39 1:30 1:00 1:00 0:55 0:50 1:10 1:00
For 3 X 50 R1 - 25 Free/Flip/25 Scull Hands in Front - High Elbows!! R2 - 25 Back/Flip/25 Kick Seated Position R3 - 25 Breast/Flip/25 BR w/ Flutter Kick Move into 6 Lanes before starting 8 X 50 UW Flip For UW Flip Turns - Make sure hands are in front of body - not outside of shoulders. Hold tuck and rotate quickly!!
Licensed To: Rochester Swim Club
4/20/2009 Page 7
Workout #565 - Tuesday, 14 April 2009 Senior - Senior 3 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 3:30 PM 1 on 25:00 Run - EE Hunt 3:55 PM 1 on 5:00 Change 200 4:00 PM 1 x 200 on 5:00 EZ Loosen - Mix Stroke 1,800 4:07 PM 1x{3 x 100 on 1:40 Free - Loosen {4 x 50 on 1:00 Breast - D/S X 25's {4 x 25 on :40 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:35 Free - Loosen {4 x 50 on :55 Fly - D/S X 25's {4 x 25 on :40 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:30 Free - Loosen {4 x 50 on :50 Back - Swim Descend {4 x 25 on :40 Fast UW Dolphin Kick - No Fins 1,425 4:43 PM 3x{3 x 100 on 1:40 Free Pull - Descend {1 on 1:00 15 Pushups {1 x 25 on :45 From Dive - Fast 25 UW Dol K {1 on 1:00 50 Crunches {3 x 50 on 1:00 See Notes 250 5:18 PM 10 x 25 on :45 All Out - Odd/Free, Even/No Free 100 5:28 PM 1 x 100 on 2:00 EZ Loosen 5:30 PM 3,775 Yards - Stress Value = 43
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 SP3 EN1
S S S K S S K S S K P L K L S S S
FRM FR BR FLY FR FLY FLY FR BK FLY FR DRY FLY DRY FRM FRM FRM
1:15 0:50 1:00 1:20 0:48 0:55 1:20 0:45 0:50 1:20 0:50 1:30 1:00 1:30 1:00
For 3 X 50 R1 - 25 Free/Flip/25 Scull Hands in Front - High Elbows!! R2 - 25 Back/Flip/25 Kick Seated Position R3 - 25 Breast/Flip/25 BR w/ Flutter Kick Move into 6 Lanes before starting 8 X 50 UW Flip For UW Flip Turns - Make sure hands are in front of body - not outside of shoulders. Hold tuck and rotate quickly!!
Licensed To: Rochester Swim Club
4/20/2009 Page 8
Workout #566 - Tuesday, 14 April 2009 Junior 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 5:00 PM 1 on 25:00 Run - EE Hunt 5:25 PM 1 on 5:00 Change 200 5:30 PM 1 x 200 on 5:00 EZ Loosen - Mix Stroke 1,800 5:37 PM 1x{3 x 100 on 1:40 Free - Loosen {4 x 50 on 1:00 Breast - D/S X 25's {4 x 25 on :40 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:35 Free - Loosen {4 x 50 on :55 Fly - D/S X 25's {4 x 25 on :40 Fast UW Dolphin Kick - No Fins {3 x 100 on 1:30 Free - Loosen {4 x 50 on :50 Back - Swim Descend {4 x 25 on :40 Fast UW Dolphin Kick - No Fins 1,425 6:13 PM 3x{3 x 100 on 1:40 Free Pull - Descend {1 on 1:00 15 Pushups {1 x 25 on :45 From Dive - Fast 25 UW Dol K {1 on 1:00 50 Crunches {3 x 50 on 1:00 See Notes 250 6:48 PM 10 x 25 on :45 All Out - Odd/Free, Even/No Free 100 6:58 PM 1 x 100 on 2:00 EZ Loosen 7:00 PM 3,775 Yards - Stress Value = 43
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 SP3 EN1
S S S K S S K S S K P L K L S S S
FRM FR BR FLY FR FLY FLY FR BK FLY FR DRY FLY DRY FRM FRM FRM
1:15 0:50 1:00 1:20 0:48 0:55 1:20 0:45 0:50 1:20 0:50 1:30 1:00 1:30 1:00
For Warmup, make sure to add fins if you cannot make sendoffs. For 3 X 50 R1 - 25 Free/Flip/25 Scull Hands in Front - High Elbows!! R2 - 25 Back/Flip/25 Kick Seated Position R3 - 25 Breast/Flip/25 BR w/ Flutter Kick Move into 6 Lanes before starting 8 X 50 UW Flip For UW Flip Turns - Make sure hands are in front of body - not outside of shoulders. Hold tuck and rotate quickly!!
Licensed To: Rochester Swim Club
4/20/2009 Page 9
Workout #567 - Wednesday, 15 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time ====== ======== 3:30 PM 4:00 PM 5:30 PM 5:50 PM
Set Description ======================================= 1 on 30:00 Meeting - Pictures - Signups 1 on 59:59 Ultimate Frisbee 1 on 20:00 Situps 0 Yards
EGY WORK STK PACE === ==== === ===== EN1 EN1
Ultimate Frisbee - Scheduled as Follows: 4:00 4:45 5:15 5:30
to 4:45 - John, Paul & Wyatt Supervise - John Leaves - Junior Group - Wyatt Leaves - His Younger Group - All groups run back - Paul runs situps until 5:55 PM.
L DRY L SIT
Licensed To: Rochester Swim Club
4/20/2009 Page 10
Workout #568 - Wednesday, 15 April 2009 Junior 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================== 5:00 PM 1 on 30:00 Dryland - Med Balls on Porch 1,000 5:30 PM 1x{1 x 400 on 8:00 Choice Loosen - Mix Strkoe {1 x 200 on 4:00 Kick/Drill X 25's {8 x 50 on 1:00 Odd/Build, Even/Steady 1,800 5:52 PM 4x{3 x 25 on :40 Choice Drill IMO X Round {3 x 75 on 1:15 Free - Build {3 x 50 on :55 IMO X Rnd Drill/Swim Descend 600 6:28 PM 12 x 50 on 1:05 Kick - 1/2 Under w/ Board FINS 6:41 PM 1 on 15:00 Starts off Blocks 6:56 PM 3,400 Yards - Stress Value = 28
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 REC D FRM 1:00 EN1 S FRM 1:00 EN1 D FLY 1:20 EN1 S FR 0:50 EN1 S IM 0:55 EN1 K FIN 1:05 EN1 T STA
Licensed To: Rochester Swim Club
4/20/2009 Page 11
Workout #569 - Thursday, 16 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 3:30 PM 1 on 30:00 Stretch - Situps 500 4:00 PM 1 x 500 on 10:00 Loosen - Get Ready 600 4:12 PM 3 x 200 on 3:00 Free/No Free X 100's 600 4:23 PM 8 x 75 on 1:15 IMO/Choice X 4 - KDS 1,000 4:35 PM 10 x 100 on 1:10 Free - Make All - Keep Track # 1,200 4:49 PM 1x{4 x 100 on 1:45 Fin Kick - Choice {4 x 100 on 1:40 Fin Kick - Choice {4 x 100 on 1:35 Fin Kick - Choice 2,150 5:11 PM 1x{4 x 25 on :35 Scull Alt. Side - Elb Up (BOW) {3 x 150 on 2:10 Swim - Build {4 x 50 on 1:00 IMO - Swim {4 x 25 on :35 Tip Drag {3 x 150 on 2:00 Swim - Descend {3 x 50 on :50 IMO - Swim {4 x 25 on :35 RA/LA Alt - Hands at Side {3 x 150 on 1:50 Free - Make {3 x 50 on :45 IM - Make 200 5:47 PM 1 x 200 on 4:00 EZ Loosen 5:51 PM 6,250 Yards - Stress Value = 60
EGY WORK STK PACE === ==== === ===== REC M EN1 S FRM 1:00 EN1 S FRM 0:45 EN1 S IM 0:50 EN1 S FR 0:35 EN1 K FRM 0:52 EN1 K FRM 0:50 EN1 K FRM 0:48 EN1 D FR 1:10 EN1 S FR 0:43 EN1 S IM 1:00 EN1 D FR 1:10 EN1 S FR 0:40 EN1 S IM 0:50 EN1 D FR 1:10 EN1 S FR 0:37 EN1 S IM 0:45 REC S FRM 1:00
Keep an eye on SL's and One Hand on Wall 5 Sec Apart - focus on set of 10 X 100 Steady 6 Beat on all Free - doesn't have to be hard, but it should be steady. them!
Stay on
Licensed To: Rochester Swim Club
4/20/2009 Page 12
Workout #570 - Thursday, 16 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 3:30 PM 1 on 30:00 Stretch - Situps 500 4:00 PM 1 x 500 on 10:00 Loosen - Get Ready 600 4:12 PM 3 x 200 on 3:00 Free/No Free X 100's 600 4:23 PM 8 x 75 on 1:15 IMO/Choice X 4 - KDS 1,000 4:35 PM 10 x 100 on 1:15 Free - Make All - Keep Track # 1,200 4:50 PM 1x{4 x 100 on 1:45 Fin Kick - Choice {4 x 100 on 1:40 Fin Kick - Choice {4 x 100 on 1:35 Fin Kick - Choice 2,150 5:12 PM 1x{4 x 25 on :35 Scull Alt. Side - Elb Up (BOW) {3 x 150 on 2:20 Swim - Build {4 x 50 on 1:00 IMO - Swim {4 x 25 on :35 Tip Drag {3 x 150 on 2:10 Swim - Descend {3 x 50 on :50 IMO - Swim {4 x 25 on :35 RA/LA Alt - Hands at Side {3 x 150 on 1:50 Free - Make {3 x 50 on :45 IMO - Make 100 5:49 PM 1 x 100 on 2:00 EZ Loosen 5:51 PM 6,150 Yards - Stress Value = 60
EGY WORK STK PACE === ==== === ===== REC M EN1 S FRM 1:00 EN1 S FRM 0:45 EN1 S IM 0:50 EN1 S FR 0:38 EN1 K FRM 0:52 EN1 K FRM 0:50 EN1 K FRM 0:48 EN1 D FR 1:10 EN1 S FR 0:47 EN1 S IM 1:00 EN1 D FR 1:10 EN1 S FR 0:43 EN1 S IM 0:50 EN1 D FR 1:10 EN1 S FR 0:37 EN1 S IM 0:45 REC S FRM 1:00
Keep an eye on SL's and One Hand on Wall 5 Sec Apart - focus on set of 10 X 100 Steady 6 Beat on all Free - doesn't have to be hard, but it should be steady. them!
Stay on
Licensed To: Rochester Swim Club
4/20/2009 Page 13
Workout #571 - Thursday, 16 April 2009 Senior - Senior 3 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =============================================== 3:30 PM 1 on 30:00 Stretch - Situps 500 4:00 PM 1 x 500 on 10:00 Loosen - Get Ready 600 4:12 PM 3 x 200 on 3:30 Free/No Free X 100's 600 4:25 PM 8 x 75 on 1:20 IMO/Choice X 4 - KDS 1,000 4:38 PM 10 x 100 on 1:20 Free - Make All - Keep Track # 1,200 4:54 PM 1x{4 x 100 on 1:45 Fin Kick - Choice {4 x 100 on 1:40 Fin Kick - Choice {4 x 100 on 1:35 Fin Kick - Choice 625 5:16 PM 1x{4 x 25 on :40 RA/LA Alt - Hands at Side {3 x 125 on 1:50 Free - Descend {3 x 50 on :55 IMO - Make 75 5:29 PM 1 x 75 on 2:00 EZ Loosen 5:31 PM 4,600 Yards - Stress Value = 46
EGY WORK STK PACE === ==== === ===== REC M EN1 S FRM 1:00 EN1 S FRM 0:52 EN1 S IM 0:53 EN1 S FR 0:40 EN1 K FRM 0:52 EN1 K FRM 0:50 EN1 K FRM 0:48 EN1 D FR 1:20 EN1 S FR 0:44 EN1 S IM 0:55 REC S FRM 1:20
Keep an eye on SL's and One Hand on Wall 5 Sec Apart - focus on set of 10 X 100 Steady 6 Beat on all Free - doesn't have to be hard, but it should be steady. them!
Stay on
Licensed To: Rochester Swim Club
4/20/2009 Page 14
Workout #572 - Thursday, 16 April 2009 Junior 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================== 5:00 PM 1 on 30:00 Stretch - Run (Out + Stair) 1,000 5:30 PM 1x{1 x 400 on 8:00 Choice Loosen - Mix Stroke {1 x 200 on 4:00 Kick/Drill X 25's {8 x 50 on 1:00 Odd/Build, Even/Steady 1,800 5:52 PM 4x{4 x 25 on :40 Choice Scull w/ Buoy {2 x 100 on 1:50 Pull - 2nd Faster than 1st {3 x 50 on :50 Descend Choice Swim 1,500 6:30 PM 1x{5 x 100 on 1:45 Kick - Fins - Steady {5 x 100 on 1:40 Kick - Fins - Stronger {5 x 100 on 1:35 Kick - Fins - Fast 100 6:57 PM 1 x 100 on 2:00 EZ Swim Down 6:59 PM 4,400 Yards - Stress Value = 37 Med Balls - All 3 X :45/:15 Overhead Toss Chest Pass Chest Pass w/ Lift Chest Pass w/ Squat Granny Toss Bounce Pass Bowling Ball Roll (Alt Sides) Seated Chest Pass Starts (20)
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 REC D FRM 1:00 EN1 S FRM 1:00 EN1 D FR 1:20 EN1 P FR 0:55 EN1 S FR 0:50 EN1 K FIN 0:52 EN1 K FIN 0:50 EN1 K FIN 0:48 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/20/2009 Page 15
Workout #573 - Saturday, 18 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================= 6:00 AM 1 on 10:00 Pool Setup 500 6:10 AM 1 x 500 on 10:00 Loosen - Mix Stroke 1,100 6:22 AM 2x{1 x 200 on 3:00 Loosen - 100 Free/100 No Free {1 x 150 on 2:50 Kick - R1 No BD, R2 BD {1 x 200 on 2:50 Pull - DPS - Buoy ONLY 1,000 6:42 AM 4x{1 x 100 on 1:40 IM - Use Consistent D Kick {1 x 75 on 1:20 Free/Scull/Free - Steady {1 x 50 on :45 IMO - Steady Strong {1 x 25 on :45 Fast to 15 M - IMO 2,700 7:02 AM 1x{1 x 300 on 4:30 Free Pull - DPS {4 x 75 on 1:20 KDS #2 Stroke - No Free {4 x 50 on 1:00 Descend #2 Stroke - No Free {1 x 300 on 4:15 Free Pull - DPS {4 x 75 on 1:20 KDS #1 Stroke - No Free {6 x 50 on :50 Desc X 3 #1 Stroke/Free {1 x 300 on 4:00 Free Pull - DPS - MAKE {4 x 75 on 1:20 KDS Free - Kick @ Sto {8 x 50 on :40 Desc X 4 - All Free 1,200 7:48 AM 4x{4 x 50 on 1:00 Fin Kick @ Side - Alt X 25's {1 on 2:00 Get Out - See Notes {4 x 25 on :45 Fast UW Dol Kick to 15M 100 8:26 AM 1 x 100 on 2:00 EZ Loosen 8:28 AM 6,600 Yards - Stress Value = 75
EGY WORK STK PACE === ==== === ===== REC EN1 EN1 EN1 EN1 EN1 EN1 SP3 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 SP3 REC
For Side Fin Kick - Make Sure Kick is Balanced and Tempo is constant. extend to same length on BOTH sides of Body.
S S K P S S S S P S S P S S P S S K L K S
FRM FRM FRM FR IM FR IM IM FR STK STK FR STK FRM FR FR FR FIN SIT FIN FRM
1:00 0:45 0:57 0:42 0:50 0:53 0:45 1:30 0:45 0:53 1:00 0:42 0:53 0:50 0:40 0:53 0:40 1:00 1:30 1:00
Kick should
For 2:00 Get Out - Get out of water, go 100 Crunches + :30 Superman w/ Fins on.
Licensed To: Rochester Swim Club
4/20/2009 Page 16
Workout #574 - Saturday, 18 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================= 6:00 AM 1 on 10:00 Pool Setup 500 6:10 AM 1 x 500 on 10:00 Loosen - Mix Stroke 1,100 6:22 AM 2x{1 x 200 on 3:00 Loosen - 100 Free/100 No Free {1 x 150 on 2:50 Kick - R1 No BD, R2 BD {1 x 200 on 3:10 Pull - DPS - Buoy ONLY 1,000 6:42 AM 4x{1 x 100 on 1:40 IM - Use Consistent D Kick {1 x 75 on 1:20 Free/Scull/Free - Steady {1 x 50 on :50 IMO - Steady Strong {1 x 25 on :45 Fast to 15 M - IMO 2,700 7:03 AM 1x{1 x 300 on 4:30 Free Pull - DPS {4 x 75 on 1:20 KDS #2 Stroke - No Free {4 x 50 on 1:00 Descend #2 Stroke - No Free {1 x 300 on 4:20 Free Pull - DPS {4 x 75 on 1:20 KDS #1 Stroke - No Free {6 x 50 on :50 Desc X 3 #1 Stroke/Free {1 x 300 on 4:10 Free Pull - DPS - MAKE {4 x 75 on 1:20 KDS Free - Kick @ Sto {8 x 50 on :45 Desc X 4 - All Free 1,200 7:49 AM 4x{4 x 50 on 1:00 Fin Kick @ Side - Alt X 25's {1 on 2:00 Get Out - See Notes {4 x 25 on :45 Fast UW Dol Kick to 15M 100 8:27 AM 1 x 100 on 2:00 EZ Loosen 8:29 AM 6,600 Yards - Stress Value = 75
EGY WORK STK PACE === ==== === ===== REC EN1 EN1 EN1 EN1 EN1 EN1 SP3 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 SP3 REC
For Side Fin Kick - Make Sure Kick is Balanced and Tempo is constant. extend to same length on BOTH sides of Body.
S S K P S S S S P S S P S S P S S K L K S
FRM FRM FRM FR IM FR IM IM FR STK STK FR STK FRM FR FR FR FIN SIT FIN FRM
1:00 0:45 0:57 0:48 0:50 0:53 0:50 1:30 0:45 0:53 1:00 0:43 0:53 0:50 0:42 0:53 0:45 1:00 1:30 1:00
Kick should
For 2:00 Get Out - Get out of water, go 100 Crunches + :30 Superman w/ Fins on.
Licensed To: Rochester Swim Club
4/20/2009 Page 17
Workout #575 - Saturday, 18 April 2009 Senior - Senior 3 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================= 6:00 AM 1 on 10:00 Pool Setup 500 6:10 AM 1 x 500 on 10:00 Loosen - Mix Stroke 1,100 6:22 AM 2x{1 x 200 on 3:20 Loosen - 100 Free/100 No Free {1 x 150 on 3:00 Kick - R1 No BD, R2 BD {1 x 200 on 3:20 Pull - DPS - Buoy ONLY 1,000 6:44 AM 4x{1 x 100 on 1:40 IM - Use Consistent D Kick {1 x 75 on 1:30 Free/Scull/Free - Steady {1 x 50 on :55 IMO - Steady Strong {1 x 25 on :45 Fast to 15 M - IMO 2,550 7:06 AM 1x{1 x 250 on 4:30 Free Pull - DPS {4 x 75 on 1:25 KDS #2 Stroke - No Free {4 x 50 on 1:00 Descend #2 Stroke - No Free {1 x 250 on 4:20 Free Pull - DPS {4 x 75 on 1:25 KDS #1 Stroke - No Free {6 x 50 on :55 Desc X 3 #1 Stroke/Free {1 x 250 on 4:10 Free Pull - DPS - MAKE {4 x 75 on 1:25 KDS Free - Kick @ Sto {8 x 50 on :50 Desc X 4 - All Free 900 7:55 AM 3x{4 x 50 on 1:00 Fin Kick @ Side - Alt X 25's {1 on 2:00 Get Out - See Notes {4 x 25 on :45 Fast UW Dol Kick to 15M 100 8:24 AM 1 x 100 on 2:00 EZ Loosen 8:26 AM 6,150 Yards - Stress Value = 66
EGY WORK STK PACE === ==== === ===== REC EN1 EN1 EN1 EN1 EN1 EN1 SP3 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 EN1 SP3 REC
For Side Fin Kick - Make Sure Kick is Balanced and Tempo is constant. extend to same length on BOTH sides of Body.
S S K P S S S S P S S P S S P S S K L K S
FRM FRM FRM FR IM FR IM IM FR STK STK FR STK FRM FR FR FR FIN SIT FIN FRM
1:00 0:50 1:00 0:50 0:50 1:00 0:55 1:30 0:54 0:57 1:00 0:52 0:57 0:55 0:50 0:57 0:50 1:00 1:30 1:00
Kick should
For 2:00 Get Out - Get out of water, go 100 Crunches + :30 Superman w/ Fins on.
Licensed To: Rochester Swim Club
4/20/2009 Page 18
Workout #576 - Saturday, 18 April 2009 Junior 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================= 400 6:30 AM 1 x 400 on 8:00 Loosen - Mix Stroke 550 6:40 AM 1x{1 x 200 on 3:20 Loosen - 100 Free/100 No Free {1 x 150 on 3:00 Kick - R1 No BD, R2 BD {1 x 200 on 3:20 Pull - DPS - Buoy ONLY 750 6:52 AM 3x{1 x 100 on 1:45 IM - Use Consistent D Kick {1 x 75 on 1:30 Free/Scull/Free - Steady {1 x 50 on :55 IMO - Steady Strong {1 x 25 on :45 Fast to 15 M - IMO 2,550 7:09 AM 1x{1 x 250 on 4:30 Free Pull - DPS {4 x 75 on 1:25 KDS #2 Stroke - No Free {4 x 50 on 1:00 Descend #2 Stroke - No Free {1 x 250 on 4:20 Free Pull - DPS {4 x 75 on 1:25 KDS #1 Stroke - No Free {6 x 50 on :55 Desc X 3 #1 Stroke/Free {1 x 250 on 4:10 Free Pull - DPS - MAKE {4 x 75 on 1:25 KDS Free - Kick @ Sto {8 x 50 on :50 Desc X 4 - All Free 900 7:58 AM 3x{4 x 50 on 1:00 Fin Kick @ Side - Alt X 25's {1 on 2:00 Get Out - See Notes {4 x 25 on :45 Fast UW Dol Kick to 15M 100 8:27 AM 1 x 100 on 2:00 EZ Loosen 8:29 AM 5,250 Yards - Stress Value = 58
EGY WORK STK PACE === ==== === ===== REC S FRM 1:00 EN1 S FRM 0:50 EN1 K FRM 1:00 EN1 P FR 0:50 EN1 S IM 0:52 EN1 S FR 1:00 EN1 S IM 0:55 SP3 S IM 1:30 EN1 P FR 0:54 EN1 S STK 0:57 EN1 S STK 1:00 EN1 P FR 0:52 EN1 S STK 0:57 EN1 S FRM 0:55 EN1 P FR 0:50 EN1 S FR 0:57 EN1 S FR 0:50 EN1 K FIN 1:00 EN1 L SIT SP3 K FIN 1:30 REC S FRM 1:00
For Side Fin Kick - Make Sure Kick is Balanced and Tempo is constant. extend to same length on BOTH sides of Body.
Kick should
For 2:00 Get Out - Get out of water, go 100 Crunches + :30 Superman w/ Fins on.
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