Workouts April 6 2009

Licensed To: Rochester Swim Club

4/13/2009 Page 1

Workout #544 - Monday, 06 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================== 800 3:30 PM 8 x 100 on 1:40 K/S X 50 - All Choice Mix 800 3:46 PM 8 x 100 on 1:35 D/S Mix X 50 - All Choice Mix 800 4:01 PM 8 x 100 on 1:30 Swim Mix - Steady 4:15 PM 1 on 20:00 Count Lengths - Time Trial 540 4:35 PM 27 x 20 on :40 Fast UW Dolphin Kick from Dive 900 4:55 PM 9 x 100 on 2:00 Flutter Kick w/ Board - Steady 1,000 5:15 PM 4x{3 x 50 on :45 Descend Free {1 on 1:00 Situps - :50 On, :10 Off {4 x 25 on :30 Choice Scull 5:36 PM 1 on 15:00 Team Meeting to End 5:51 PM 4,840 Yards - Stress Value = 48

EGY WORK STK PACE === ==== === ===== EN1 S FRM 0:50 EN1 S FRM 0:48 EN1 S FRM 0:45 EN1 S FR EN1 K FIN 1:40 EN1 K FR 1:00 EN1 S FR 0:45 EN1 L SIT EN1 D FR 1:00 REC M DRY

Licensed To: Rochester Swim Club

4/13/2009 Page 2

Workout #545 - Monday, 06 April 2009 Junior 2 minutes rest between sets Yards Time ====== ======== 5:00 PM 800 5:30 PM 800 5:48 PM 800 6:05 PM 600 6:21 PM 1,000 6:38 PM 6:58 PM

Set Description ============================================= 1 on 30:00 Stretch/Situps/Run Steps 8 x 100 on 2:00 K/S X 50 - All Choice Mix 8 x 100 on 1:50 D/S Mix X 50 - All Choice Mix 8 x 100 on 1:40 Swim Mix - Steady 1 x 600 on 15:00 T-600 - Record 20 x 50 on 1:00 10 Fins/10 No Fins - w/ Board 4,000 Yards - Stress Value = 40

EGY WORK STK PACE === ==== === ===== EN1 L DRY EN1 S FRM 1:00 EN1 S FRM 0:55 EN1 S FRM 0:50 EN1 S FR 1:15 EN1 K FIN 1:00

Licensed To: Rochester Swim Club

4/13/2009 Page 3

Workout #546 - Tuesday, 07 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time ====== ======== 3:30 PM 800 4:40 PM 4:55 PM 200 5:25 PM 1,000 5:31 PM 200 5:52 PM 5:56 PM

Set Description =============================================== 1 on 59:59 Dryland - See Notes 8 x 100 on 1:35 EZ Loosen - Last 25 is Always K 1 on 30:00 See Notes 1 x 200 on 4:00 IM For Time - 8 Lanes 20 x 50 on :55 25 UW Dol/25 EZ Swim FINS 1 x 200 on 4:00 EZ Loosen 2,200 Yards - Stress Value = 34

EGY WORK STK PACE === ==== === ===== EN1 L DRY EN1 S FRM 0:48 EN1 S FRM SP1 S IM 1:00 EN1 S FIN 0:55 REC S FRM 1:00

Dryland - 3 Groups - 16:00 Each Group, 2:00 Switch Groups Group 1 - Med Balls - 3 X 6 Different Kinds Group 2 - Run Around Rec Center - Change Directions 9:00 Group 3 - Situps - 3 X 6 Different Kinds For 30:00 Set - Rotate Odd/Even Lanes - This is continuous - stay off bottom and do not stop! 5:00 5:00 4:00 4:00 3:00 3:00 2:00 2:00 1:00 1:00

Swim Kick Swim Kick Swim Kick Swim Kick Swim Kick

Licensed To: Rochester Swim Club

4/13/2009 Page 4

Workout #547 - Tuesday, 07 April 2009 Junior 2 minutes rest between sets Yards Time ====== ======== 5:00 PM 800 5:35 PM 5:50 PM 100 6:20 PM 1,000 6:30 PM 200 6:51 PM 6:55 PM

Set Description =============================================== 1 on 35:00 Dryland - See Notes 8 x 100 on 1:35 EZ Loosen - Last 25 is Always K 1 on 30:00 See Notes 1 x 100 on 8:00 Free For Time - Record 20 x 50 on :55 25 UW Dol/25 EZ Swim FINS 1 x 200 on 4:00 EZ Loosen 2,100 Yards - Stress Value = 26

Dryland - Stretch/Situps for 10 Min then Med Balls 4 Rounds of Each - :50 On/:10 Off Chest Passes Chest Pass with Lift Bounce Pass Granny Toss Overhead Toss Plan on Getting them in around 5:35/5:40 For 30:00 Set - Rotate Odd/Even Lanes 5:00 5:00 4:00 4:00 3:00 3:00 2:00 2:00 1:00 1:00

Swim Kick Swim Kick Swim Kick Swim Kick Swim Kick

EGY WORK STK PACE === ==== === ===== EN1 L DRY EN1 S FRM 0:48 EN1 S FRM SP1 S IM 4:00 EN1 S FIN 0:55 REC S FRM 1:00

Licensed To: Rochester Swim Club

4/13/2009 Page 5

Workout #548 - Wednesday, 08 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================ 3:30 PM 1 on 59:59 Dryland - Run and Situps 500 4:30 PM 5 x 100 on 1:40 Choice Swim - Mix 3 Strokes 400 4:41 PM 4 x 100 on 1:55 Choice Kick w/ Board 300 4:51 PM 3 x 100 on 1:30 Free - Loosen 200 4:58 PM 1 x 200 on 3:00 Kick - Fast Flutter w/ Board 1,400 5:03 PM 4x{2 x 125 on 1:45 Free - Last 25 Tarzan {1 on 1:00 Vertical Kick - H on Head Flutt {4 x 25 on :35 Fly - Alt Drill/Swim Steady 100 5:33 PM 1 x 100 on 4:00 100 Breast for Time 500 5:39 PM 20 x 25 on :50 From Dive w/ Fins - See Notes 5:56 PM 3,400 Yards - Stress Value = 36

EGY WORK STK PACE === ==== === ===== EN1 L DRY EN1 S FRM 0:50 EN1 K FRM 0:58 EN1 S FR 0:45 EN2 K FR 0:45 EN1 S FR 0:42 EN1 K FR EN1 S FLY 1:10 EN1 S BR 2:00 EN1 K FIN 1:40

Dryland - 3 Groups Group 1 - 15 Minutes of Situps - Paul will run this. :50 On/:10 Off

5 Set of 3 Different Kinds - All

Group 2 - Steady Stair Running in Ice Arena - Wyatt will run this. in the Ice Rink - Snorkels are optional. Group 3 - Stair Jumps + Pushups - John will run this. the stairwells. Each Group will go for 15:00 with 2:00 to change. to John.

Steady Stair Running

Stair Jumps + Pushups in one of

Groups will go John to Wyatt to Paul

For 20 X 25 - Odd are UW Dol Kick from Dive, Even are Scull no kick from Dive. Practice Notes: Keep an eye on SL and Correct as needed! Focus on Dropping in off the wall. Correct as needed! It should be our goal today to speak with every athlete at least 3 times! At 5:30 we will move into 6 lanes for our time trial. Group 3 will be done after the time trial. Groups 1 & 2 will go until the end of the workout.

Licensed To: Rochester Swim Club

4/13/2009 Page 6

Workout #549 - Wednesday, 08 April 2009 Junior 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================= 5:00 PM 1 on 35:00 Dryland - Short Run & Med Balls 400 5:35 PM 1 x 400 on 8:00 Swim - Loosen 200 5:45 PM 1 x 200 on 4:00 K/D X 50's 400 5:51 PM 8 x 50 on 1:00 Build/Steady Odd/Even 200 6:01 PM 1 x 200 on 3:00 Kick - Fast Flutter w/ Board 1,200 6:06 PM 4x{2 x 100 on 1:45 Free - Last 25 Tarzan {1 on 1:00 Vertical Kick - H on Head Flutt {4 x 25 on :35 Free/Back - Flip Middle/Finish 300 6:36 PM 12 x 25 on :50 Snorkel - 6 Thump/6 Swim 300 6:48 PM 12 x 25 on :45 Fast - No Snorkel - Scull/Swim 6:57 PM 3,000 Yards - Stress Value = 32

EGY WORK STK PACE === ==== === ===== EN1 L DRY EN1 S FRM 1:00 EN1 K FRM 1:00 EN1 S FRM 1:00 EN2 K FR 0:45 EN1 S FR 0:52 EN1 K FR EN1 S FRM 1:10 EN1 S FR 1:40 EN1 S FR 1:30

Dryland - 3 Groups Practice Notes: Keep an eye on SL and Correct as needed! Focus on Dropping in off the wall. Correct as needed! It should be our goal today to speak with every athlete at least 3 times!

Licensed To: Rochester Swim Club

4/13/2009 Page 7

Workout #550 - Thursday, 09 April 2009 Junior 1 minute rest between sets Yards Time ====== ======== 5:00 PM 400 5:30 PM 500 5:39 PM 500 5:49 PM 500 5:58 PM 1,200 6:06 PM 1,200 6:24 PM 200 6:51 PM 6:55 PM

Set Description ============================================== 1 on 30:00 Med Balls - See Notes 1 x 400 on 8:00 Loosen - Mix Stroke 10 x 50 on :50 K/D - Mix Strokes X 50 10 x 50 on :45 D/S - Mix Strokes X 50 10 x 50 on :40 Free - Loosen 12 x 100 on 1:25 Pull w/ Snorkel - High Elbows 24 x 50 on 1:05 Kick - See Notes 1 x 200 on 4:00 EZ Loosen 4,500 Yards - Stress Value = 39

Med Balls - As Follows: Stretch for 5-10 Minutes 5 Minutes of Crunches - :45 On/:15 Off All exercises :50 on/:10 off, 4 X Thru Each Chest Pass Overhead Toss Seated Chest Pass w/ Lift Underhand Toss Bounce Pass

EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 EN1 S FRM 0:50 EN1 S FRM 0:45 EN1 S FR 0:40 EN1 P FRM 0:42 EN1 K FRM 1:05 REC S FRM 1:00

Licensed To: Rochester Swim Club

4/13/2009 Page 8

Workout #551 - Thursday, 09 April 2009 Senior - Senior 1 A Group 1 minute rest between sets Yards Time ====== ======== 3:30 PM 600 4:30 PM 600 4:41 PM 600 4:51 PM 1,200 5:00 PM 100 5:18 PM 1,200 5:25 PM 200 5:50 PM 5:54 PM

Set Description ============================================== 1 on 59:59 Ultimate Frisbee 12 x 50 on :50 K/D - Mix Strokes X 50 12 x 50 on :45 D/S - Mix Strokes X 50 12 x 50 on :40 Free - Loosen 12 x 100 on 1:25 Pull w/ Snorkel - High Elbows 1 x 100 on 6:00 Time Trial - 100 Fly 24 x 50 on 1:00 Kick - See Notes 1 x 200 on 4:00 EZ Loosen 4,500 Yards - Stress Value = 48

For Kick - 8 1/2 UW 8 - 25 Fast Under/25 Fast Over 8 - 25 Toe Tappers/25 Fast in Water Keep an Eye on Dropping In - One Hand on Wall Make Sure SL's are past Flags!

EGY WORK STK PACE === ==== === ===== EN1 L DRY EN1 S FRM 0:50 EN1 S FRM 0:45 EN1 S FR 0:40 EN1 P FRM 0:42 EN3 S FLY 3:00 EN1 K FRM 1:00 REC S FRM 1:00

Licensed To: Rochester Swim Club

4/13/2009 Page 9

Workout #552 - Friday, 10 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ===================================== 400 3:30 PM 2 x 200 on 3:00 Loosen - Mix Stroke 400 3:38 PM 2 x 200 on 2:50 Loosen - Mix Stroke 400 3:46 PM 2 x 200 on 2:40 Loosen - Mix Stroke 600 3:54 PM 12 x 50 on :50 Choice Kick - No Board 800 4:06 PM 4x{2 x 25 on :35 Choice Scull w/ Buoy {2 x 75 on 1:10 FL/BK/BR #1, KDS FR #2 1,600 4:22 PM 4x{2 x 125 on 1:40 Free - Steady Smooth {3 x 50 on :50 Backstroke Descend 1,200 4:48 PM 6x{2 x 100 on 2:30 See Notes 5:18 PM 5,400 Yards - Stress Value = 66

EGY WORK STK PACE === ==== === ===== EN1 S FRM 0:45 EN1 S FRM 0:42 EN1 S FRM 0:40 EN1 K FRM 0:50 EN1 S FR 1:10 EN1 S FRM 0:47 EN1 S FR 0:40 EN1 S BK 0:50 EN2 S FRM 1:15

For 6 X 2 X 100 100 #1 - 25 Fly Kick w/ Weight, 25 Back Kick w/ Weight, 50 Breast Pull w/ Weight like Buoy 100 #2 - 100 Free Pull - Weight like Buoy

Licensed To: Rochester Swim Club

4/13/2009 Page 10

Workout #553 - Friday, 10 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ===================================== 400 3:30 PM 2 x 200 on 3:00 Loosen - Mix Stroke 400 3:38 PM 2 x 200 on 2:50 Loosen - Mix Stroke 400 3:46 PM 2 x 200 on 2:40 Loosen - Mix Stroke 600 3:54 PM 12 x 50 on :55 Choice Kick - No Board 600 4:07 PM 4x{3 x 50 on :55 IMO - Descend X 3 {1 on 3:00 Med Balls - See Notes {1 on 1:00 Situps 800 4:36 PM 4x{2 x 25 on :35 Choice Scull w/ Buoy {2 x 75 on 1:10 FL/BK/BR #1, KDS FR #2 1,600 4:52 PM 4x{2 x 125 on 1:40 Free - Steady Smooth {3 x 50 on :50 Backstroke Descend 200 5:18 PM 1 x 200 on 4:00 EZ Loosen 5:22 PM 5,000 Yards - Stress Value = 48 Med Balls - 1 Set of Each 1 2 3 4

-

Chest Pass Chest Pass w/ Lift Overhead Toss Bounce Pass

Situps - Coaches Choice

EGY WORK STK PACE === ==== === ===== EN1 S FRM 0:45 EN1 S FRM 0:42 EN1 S FRM 0:40 EN1 K FRM 0:55 EN1 S IM 0:55 EN1 L DRY EN1 L DRY EN1 S FR 1:10 EN1 S FRM 0:47 EN1 S FR 0:40 EN1 S BK 0:50 REC S FRM 1:00

Licensed To: Rochester Swim Club

4/13/2009 Page 11

Workout #554 - Friday, 10 April 2009 Junior 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================= 5:00 PM 1 on 30:00 Stretch - Run Outside + Stairs 400 5:30 PM 1 x 400 on 8:00 EZ Loosen 600 5:40 PM 12 x 50 on 1:00 Choice Kick - No Board 600 5:54 PM 3x{2 x 25 on :40 Choice Scull w/ Buoy {2 x 75 on 1:20 FL/BK/BR #1, KDS FR #2 1,600 6:08 PM 4x{2 x 125 on 2:00 Free - Steady Smooth {3 x 50 on :55 Backstroke Descend 800 6:37 PM 4x{2 x 100 on 2:30 See Notes 6:57 PM 4,000 Yards - Stress Value = 48 For 6 X 2 X 100 100 #1 - 25 Scull - 75 Swim - :30 Rest 100 #1 - w/ Buoy - 100 IM Pull Start New Round Every 5:00

EGY WORK STK PACE === ==== === ===== EN1 L DRY EN1 S FR 1:00 EN1 K FRM 1:00 EN1 S FR 1:20 EN1 S FRM 0:53 EN1 S FR 0:48 EN1 S BK 0:55 EN2 S FRM 1:15

Licensed To: Rochester Swim Club

4/13/2009 Page 12

Workout #555 - Saturday, 11 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================== 6:00 AM 1 on 35:00 Stretch - Situps - Stair Run 1,500 6:35 AM 1x{4 x 125 on 2:00 Last 50 No Free Loosen {4 x 125 on 1:50 Last 25 No Free Loosen {4 x 125 on 1:40 Free - Loosen 100 6:59 AM 1 x 100 on 7:00 100 Free Time Trial 1,000 7:08 AM 20 x 50 on :50 RTW Fin Kick - Mix Kick 100 7:27 AM 1 x 100 on 7:00 100 Back Time Trial 1,000 7:36 AM 5x{2 x 100 on 2:45 See Notes 600 8:06 AM 4x{1 x 25 on :45 From Push Fast to 15M {1 x 50 on :55 EZ Drill {1 x 25 on :45 12.5 Build, 12.5 Fast Finish {1 x 50 on :55 EZ Swim 200 8:22 AM 1 x 200 on 4:00 EZ Loosen 8:26 AM 4,500 Yards - Stress Value = 79

EGY WORK STK PACE === ==== === ===== EN1 L DRY EN1 S FRM 0:48 EN1 S FRM 0:44 EN1 S FR 0:40 SP2 S FR 3:30 EN1 K FIN 0:50 SP2 S BK 3:30 EN2 S FRM 1:22 SP3 S FRM 1:30 EN1 S FRM 0:55 SP3 S FRM 1:30 EN1 S FRM 0:55 EN1 S FRM 1:00

For 6 X 2 X 100 100 #1 - 25 Fly Kick w/ Weight, 25 Back Kick w/ Weight, 50 Breast Pull w/ Weight like Buoy 100 #2 - 100 Free Pull - Weight like Buoy

Licensed To: Rochester Swim Club

4/13/2009 Page 13

Workout #556 - Saturday, 11 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================== 6:00 AM 1 on 35:00 Stretch - Situps - Stair Run 1,500 6:35 AM 1x{4 x 125 on 2:00 Last 50 No Free Loosen {4 x 125 on 1:50 Last 25 No Free Loosen {4 x 125 on 1:40 Free - Loosen 100 6:59 AM 1 x 100 on 7:00 100 Free Time Trial 1,000 7:08 AM 20 x 50 on :50 RTW Fin Kick - Mix Kick 100 7:27 AM 1 x 100 on 7:00 100 Back Time Trial 1,500 7:36 AM 3x{2 x 25 on :35 Fly - Good Stroke {1 x 50 on :55 Free {1 x 75 on 1:20 FL/BK/BR X 25 {1 x 50 on :55 SAA {2 x 25 on :35 SAA {1 x 50 on :55 SAA {1 x 75 on 1:20 SAA {1 x 50 on :55 SAA {2 x 25 on :35 SAA 600 8:08 AM 4x{1 x 25 on :45 Off Block Fast to 15M {1 x 50 on :55 EZ Drill {1 x 25 on :45 12.5 Build, 12.5 Fast Finish {1 x 50 on :55 EZ Swim 200 8:24 AM 1 x 200 on 4:00 EZ Loosen 8:28 AM 5,000 Yards - Stress Value = 87

EGY WORK STK PACE === ==== === ===== EN1 L DRY EN1 S FRM 0:48 EN1 S FRM 0:44 EN1 S FR 0:40 SP2 S FR 3:30 EN1 K FIN 0:50 SP2 S BK 3:30 EN1 S FLY 1:10 EN1 S FR 0:55 EN1 S IM 0:53 EN1 S FR 0:55 EN1 S FLY 1:10 EN1 S FR 0:55 EN1 S IM 0:53 EN1 S FR 0:55 SP1 S FLY 1:10 SP3 S FRM 1:30 EN1 S FRM 0:55 SP3 S FRM 1:30 EN1 S FRM 0:55 EN1 S FRM 1:00

Focus on Dropping in w/ One Hand - Getting past flags off walls Keep an eye on Streamlines - ALL should be tight!

Licensed To: Rochester Swim Club

4/13/2009 Page 14

Workout #557 - Saturday, 11 April 2009 Senior - Senior 3 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================== 6:00 AM 1 on 35:00 Stretch - Situps - Stair Run 1,500 6:35 AM 1x{4 x 125 on 2:00 Last 50 No Free Loosen {4 x 125 on 1:50 Last 25 No Free Loosen {4 x 125 on 1:40 Free - Loosen 100 6:59 AM 1 x 100 on 7:00 100 Free Time Trial 1,000 7:08 AM 20 x 50 on :50 RTW Fin Kick - Mix Kick 100 7:27 AM 1 x 100 on 7:00 100 Back Time Trial 1,500 7:36 AM 3x{2 x 25 on :40 Fly - Good Stroke {1 x 50 on 1:00 Free {1 x 75 on 1:30 FL/BK/BR X 25 {1 x 50 on 1:00 SAA {2 x 25 on :40 SAA {1 x 50 on 1:00 SAA {1 x 75 on 1:30 SAA {1 x 50 on 1:00 SAA {2 x 25 on :40 SAA 600 8:11 AM 4x{1 x 25 on :45 Off Block Fast to 15M {1 x 50 on :55 EZ Drill {1 x 25 on :45 12.5 Build, 12.5 Fast Finish {1 x 50 on :55 EZ Swim 100 8:27 AM 1 x 100 on 2:00 EZ Loosen 8:29 AM 4,900 Yards - Stress Value = 86

EGY WORK STK PACE === ==== === ===== EN1 L DRY EN1 S FRM 0:48 EN1 S FRM 0:44 EN1 S FR 0:40 SP2 S FR 3:30 EN1 K FIN 0:50 SP2 S BK 3:30 EN1 S FLY 1:20 EN1 S FR 1:00 EN1 S IM 1:00 EN1 S FR 1:00 EN1 S FLY 1:20 EN1 S FR 1:00 EN1 S IM 1:00 EN1 S FR 1:00 SP1 S FLY 1:20 SP3 S FRM 1:30 EN1 S FRM 0:55 SP3 S FRM 1:30 EN1 S FRM 0:55 EN1 S FRM 1:00

Focus on Dropping in w/ One Hand - Getting past flags off walls Keep an eye on Streamlines - ALL should be tight!

Licensed To: Rochester Swim Club

4/13/2009 Page 15

Workout #558 - Saturday, 11 April 2009 Junior 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================== 6:30 AM 1 on 25:00 Stretch - Situps - Pullups 1,000 6:55 AM 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 900 7:17 AM 4x{1 x 75 on 1:20 KDS X 25 IMO {3 x 50 on :50 1 DPS/2 DESC Free 750 7:35 AM 5x{1 x 25 on :40 Fast to 15M From Push {1 x 50 on :50 Choice Drill {1 x 25 on :40 Build - Great Finish {1 x 50 on :50 Choice Swim 1,200 7:52 AM 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 100 8:14 AM 1 x 100 on 2:00 Choice Loosen 8:16 AM 3,950 Yards - Stress Value = 35

EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 REC D FRM 1:00 EN1 S FRM 1:00 EN1 S IM 0:53 EN1 S FR 0:50 SP3 S FRM 1:20 EN1 S FRM 0:50 EN1 S FRM 1:20 EN1 S FRM 0:50 EN1 K FRM 0:52 EN1 K FRM 0:50 EN1 K FRM 0:48 REC S FRM 1:00