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 EGY WORK STK PACE
====== ======== =============================================== === ==== === =====
3:30 PM 1 on 30:00 Situps + Sfire Talk REC M
200 4:00 PM 1 x 200 on 5:00 Loosen - Get Ready EN1 S FRM 1:15
500 4:07 PM 5 x 100 on 1:40 Last 25 Kick EN1 S FRM 0:50
300 4:18 PM 4 x 75 on 1:10 IMO - KDS EN1 S IM 0:47
400 4:25 PM 8 x 50 on :40 Free - Steady Loosen EN1 S FR 0:40
1,000 4:33 PM 10 x 100 on 1:10 Free - Make All - Keep Track # EN1 S FR 0:35
800 4:47 PM 8 x 100 on 1:50 Kick w/ Board - Flutter EN1 K FRM 0:55
1,050 5:04 PM 1x{7 x 50 on 1:00 Long IM Progression Kick EN1 K IM 1:00
{7 x 50 on :55 Long IM Progression Drill EN1 D IM 0:55
{7 x 50 on :50 Long IM Progression Swim EN1 S IM 0:50
1,500 5:26 PM 3x{3 x 125 on 1:45 Pull - Build Each EN1 P FR 0:42
{4 x 25 on :45 Fast UW Dol Kick to 15M EN1 K FLY 1:30
{1 x 25 on 1:00 EZ Loosen - Take Buoy REC S FRM 2:00
100 5:56 PM 1 x 100 on 2:00 EZ Loosen REC S FRM 1:00
5:58 PM 5,850 Yards - Stress Value = 58

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. Stay on
them!
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 EGY WORK STK PACE
====== ======== =============================================== === ==== === =====
3:30 PM 1 on 30:00 Situps + Sfire Talk REC M
200 4:00 PM 1 x 200 on 5:00 Loosen - Get Ready EN1 S FRM 1:15
500 4:07 PM 5 x 100 on 1:40 Last 25 Kick EN1 S FRM 0:50
300 4:18 PM 4 x 75 on 1:10 IMO - KDS EN1 S IM 0:47
400 4:25 PM 8 x 50 on :40 Free - Steady Loosen EN1 S FR 0:40
1,000 4:33 PM 10 x 100 on 1:15 Free - Make All - Keep Track # EN1 S FR 0:38
600 4:48 PM 6 x 100 on 1:50 Kick w/ Board - Flutter EN1 K FRM 0:55
1,050 5:01 PM 1x{7 x 50 on 1:00 Long IM Progression Kick EN1 K IM 1:00
{7 x 50 on :55 Long IM Progression Drill EN1 D IM 0:55
{7 x 50 on :50 Long IM Progression Swim EN1 S IM 0:50
1,500 5:23 PM 3x{3 x 125 on 1:55 Pull - Build Each EN1 P FR 0:46
{4 x 25 on :45 Fast UW Dol Kick to 15M EN1 K FLY 1:30
{1 x 25 on 1:00 EZ Loosen - Take Buoy REC S FRM 2:00
100 5:55 PM 1 x 100 on 2:00 EZ Loosen REC S FRM 1:00
5:57 PM 5,650 Yards - Stress Value = 56

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. Stay on
them!
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 EGY WORK STK PACE
====== ======== =============================================== === ==== === =====
3:30 PM 1 on 30:00 Situps + Sfire Talk REC M
200 4:00 PM 1 x 200 on 5:00 Loosen - Get Ready EN1 S FRM 1:15
500 4:07 PM 5 x 100 on 1:40 Last 25 Kick EN1 S FRM 0:50
300 4:18 PM 4 x 75 on 1:20 IMO - KDS EN1 S IM 0:53
300 4:26 PM 6 x 50 on :45 Free - Steady Loosen EN1 S FR 0:45
1,000 4:33 PM 10 x 100 on 1:20 Free - Make All - Keep Track # EN1 S FR 0:40
800 4:49 PM 8 x 100 on 1:55 Kick w/ Board - Flutter EN1 K FRM 0:58
1,050 5:07 PM 1x{7 x 50 on 1:00 Long IM Progression Kick EN1 K IM 1:00
{7 x 50 on :55 Long IM Progression Drill EN1 D IM 0:55
{7 x 50 on :50 Long IM Progression Swim EN1 S IM 0:50
200 5:29 PM 1 x 200 on 4:00 EZ Loosen REC S FRM 1:00
5:33 PM 4,350 Yards - Stress Value = 43

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. Stay on
them!
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 EGY WORK STK PACE
====== ======== =============================================== === ==== === =====
5:00 PM 1 on 30:00 Stretch + Situps + Stairs EN1 L DRY
400 5:30 PM 1 x 400 on 8:00 Loosen REC S FRM 1:00
200 5:40 PM 1 x 200 on 4:00 Alt D/S X 50's REC S FRM 1:00
400 5:46 PM 8 x 50 on 1:00 Odd/Build, Even/Steady REC S FRM 1:00
1,000 5:56 PM 10 x 100 on 1:25 Free - Make All - Keep Track # EN1 S FR 0:42
800 6:13 PM 8 x 100 on 2:00 Kick w/ Board - Flutter EN1 K FRM 1:00
1,050 6:31 PM 1x{7 x 50 on 1:00 Long IM Progression Kick EN1 K IM 1:00
{7 x 50 on :55 Long IM Progression Drill EN1 D IM 0:55
{7 x 50 on :50 Long IM Progression Swim EN1 S IM 0:50
200 6:53 PM 1 x 200 on 4:00 EZ Loosen REC S FRM 1:00
6:57 PM 4,050 Yards - Stress Value = 30
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 EGY WORK STK PACE
====== ======== ============================================== === ==== === =====
3:30 PM 1 on 25:00 Run - EE Hunt EN1 L DRY
3:55 PM 1 on 5:00 Change
200 4:00 PM 1 x 200 on 5:00 EZ Loosen - Mix Stroke REC S FRM 1:15
1,800 4:07 PM 1x{3 x 100 on 1:30 Free - Loosen EN1 S FR 0:45
{4 x 50 on :55 Breast - D/S X 25's EN1 S BR 0:55
{4 x 25 on :35 Fast UW Dolphin Kick - No Fins EN1 K FLY 1:10
{3 x 100 on 1:25 Free - Loosen EN1 S FR 0:42
{4 x 50 on :50 Fly - D/S X 25's EN1 S FLY 0:50
{4 x 25 on :35 Fast UW Dolphin Kick - No Fins EN1 K FLY 1:10
{3 x 100 on 1:20 Free - Loosen EN1 S FR 0:40
{4 x 50 on :45 Back - Swim Descend EN1 S BK 0:45
{4 x 25 on :35 Fast UW Dolphin Kick - No Fins EN1 K FLY 1:10
2,100 4:39 PM 3x{3 x 175 on 2:15 Free Pull - Steady EN1 P FR 0:39
{1 on 1:00 15 Pushups EN1 L DRY
{1 x 25 on :45 From Dive - Fast 25 UW Dol K EN1 K FLY 1:30
{1 on 1:00 50 Crunches EN1 L DRY
{3 x 50 on 1:00 See Notes EN1 S FRM 1:00
1,200 5:19 PM 1x{8 x 50 on 1:00 Breast Kick w/ BD-Finish Kick!! EN1 K BR 1:00
{8 x 50 on :55 Dolphin Kick w/ BD-Butt Up! EN1 K FLY 0:55
{8 x 50 on :50 Flutter Kick w/ Board - MAKE EN1 K FR 0:50
400 5:43 PM 8 x 50 on 1:10 UW Flip/Regular Flip X 25's EN1 T TUR 1:10
100 5:55 PM 1 x 100 on 2:00 EZ Loosen EN1 S FRM 1:00
5:57 PM 5,800 Yards - Stress Value = 56

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 EGY WORK STK PACE
====== ======== ============================================== === ==== === =====
3:30 PM 1 on 25:00 Run - EE Hunt EN1 L DRY
3:55 PM 1 on 5:00 Change
200 4:00 PM 1 x 200 on 5:00 EZ Loosen - Mix Stroke REC S FRM 1:15
1,800 4:07 PM 1x{3 x 100 on 1:30 Free - Loosen EN1 S FR 0:45
{4 x 50 on :55 Breast - D/S X 25's EN1 S BR 0:55
{4 x 25 on :35 Fast UW Dolphin Kick - No Fins EN1 K FLY 1:10
{3 x 100 on 1:25 Free - Loosen EN1 S FR 0:42
{4 x 50 on :50 Fly - D/S X 25's EN1 S FLY 0:50
{4 x 25 on :35 Fast UW Dolphin Kick - No Fins EN1 K FLY 1:10
{3 x 100 on 1:20 Free - Loosen EN1 S FR 0:40
{4 x 50 on :45 Back - Swim Descend EN1 S BK 0:45
{4 x 25 on :35 Fast UW Dolphin Kick - No Fins EN1 K FLY 1:10
2,100 4:39 PM 3x{3 x 175 on 2:15 Free Pull - Steady EN1 P FR 0:39
{1 on 1:00 15 Pushups EN1 L DRY
{1 x 25 on :45 From Dive - Fast 25 UW Dol K EN1 K FLY 1:30
{1 on 1:00 50 Crunches EN1 L DRY
{3 x 50 on 1:00 See Notes EN1 S FRM 1:00
1,200 5:19 PM 1x{8 x 50 on 1:00 Breast Kick w/ BD-Finish Kick!! EN1 K BR 1:00
{8 x 50 on :55 Dolphin Kick w/ BD-Butt Up! EN1 K FLY 0:55
{8 x 50 on :50 Flutter Kick w/ Board - MAKE EN1 K FR 0:50
400 5:43 PM 8 x 50 on 1:10 UW Flip/Regular Flip X 25's EN1 T TUR 1:10
100 5:55 PM 1 x 100 on 2:00 EZ Loosen EN1 S FRM 1:00
5:57 PM 5,800 Yards - Stress Value = 56

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 EGY WORK STK PACE
====== ======== =============================================== === ==== === =====
3:30 PM 1 on 25:00 Run - EE Hunt EN1 L DRY
3:55 PM 1 on 5:00 Change
200 4:00 PM 1 x 200 on 5:00 EZ Loosen - Mix Stroke REC S FRM 1:15
1,800 4:07 PM 1x{3 x 100 on 1:40 Free - Loosen EN1 S FR 0:50
{4 x 50 on 1:00 Breast - D/S X 25's EN1 S BR 1:00
{4 x 25 on :40 Fast UW Dolphin Kick - No Fins EN1 K FLY 1:20
{3 x 100 on 1:35 Free - Loosen EN1 S FR 0:48
{4 x 50 on :55 Fly - D/S X 25's EN1 S FLY 0:55
{4 x 25 on :40 Fast UW Dolphin Kick - No Fins EN1 K FLY 1:20
{3 x 100 on 1:30 Free - Loosen EN1 S FR 0:45
{4 x 50 on :50 Back - Swim Descend EN1 S BK 0:50
{4 x 25 on :40 Fast UW Dolphin Kick - No Fins EN1 K FLY 1:20
1,425 4:43 PM 3x{3 x 100 on 1:40 Free Pull - Descend EN1 P FR 0:50
{1 on 1:00 15 Pushups EN1 L DRY
{1 x 25 on :45 From Dive - Fast 25 UW Dol K EN1 K FLY 1:30
{1 on 1:00 50 Crunches EN1 L DRY
{3 x 50 on 1:00 See Notes EN1 S FRM 1:00
250 5:18 PM 10 x 25 on :45 All Out - Odd/Free, Even/No Free SP3 S FRM 1:30
100 5:28 PM 1 x 100 on 2:00 EZ Loosen EN1 S FRM 1:00
5:30 PM 3,775 Yards - Stress Value = 43

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 EGY WORK STK PACE
====== ======== =============================================== === ==== === =====
5:00 PM 1 on 25:00 Run - EE Hunt EN1 L DRY
5:25 PM 1 on 5:00 Change
200 5:30 PM 1 x 200 on 5:00 EZ Loosen - Mix Stroke REC S FRM 1:15
1,800 5:37 PM 1x{3 x 100 on 1:40 Free - Loosen EN1 S FR 0:50
{4 x 50 on 1:00 Breast - D/S X 25's EN1 S BR 1:00
{4 x 25 on :40 Fast UW Dolphin Kick - No Fins EN1 K FLY 1:20
{3 x 100 on 1:35 Free - Loosen EN1 S FR 0:48
{4 x 50 on :55 Fly - D/S X 25's EN1 S FLY 0:55
{4 x 25 on :40 Fast UW Dolphin Kick - No Fins EN1 K FLY 1:20
{3 x 100 on 1:30 Free - Loosen EN1 S FR 0:45
{4 x 50 on :50 Back - Swim Descend EN1 S BK 0:50
{4 x 25 on :40 Fast UW Dolphin Kick - No Fins EN1 K FLY 1:20
1,425 6:13 PM 3x{3 x 100 on 1:40 Free Pull - Descend EN1 P FR 0:50
{1 on 1:00 15 Pushups EN1 L DRY
{1 x 25 on :45 From Dive - Fast 25 UW Dol K EN1 K FLY 1:30
{1 on 1:00 50 Crunches EN1 L DRY
{3 x 50 on 1:00 See Notes EN1 S FRM 1:00
250 6:48 PM 10 x 25 on :45 All Out - Odd/Free, Even/No Free SP3 S FRM 1:30
100 6:58 PM 1 x 100 on 2:00 EZ Loosen EN1 S FRM 1:00
7:00 PM 3,775 Yards - Stress Value = 43

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 Set Description EGY WORK STK PACE
====== ======== ======================================= === ==== === =====
3:30 PM 1 on 30:00 Meeting - Pictures - Signups
4:00 PM 1 on 59:59 Ultimate Frisbee EN1 L DRY
5:30 PM 1 on 20:00 Situps EN1 L SIT
5:50 PM 0 Yards

Ultimate Frisbee - Scheduled as Follows:

4:00 to 4:45 - John, Paul & Wyatt Supervise

4:45 - John Leaves - Junior Group
5:15 - Wyatt Leaves - His Younger Group
5:30 - All groups run back - Paul runs situps until 5:55 PM.
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 EGY WORK STK PACE
====== ======== ============================================== === ==== === =====
5:00 PM 1 on 30:00 Dryland - Med Balls on Porch EN1 L DRY
1,000 5:30 PM 1x{1 x 400 on 8:00 Choice Loosen - Mix Strkoe REC S FRM 1:00
{1 x 200 on 4:00 Kick/Drill X 25's REC D FRM 1:00
{8 x 50 on 1:00 Odd/Build, Even/Steady EN1 S FRM 1:00
1,800 5:52 PM 4x{3 x 25 on :40 Choice Drill IMO X Round EN1 D FLY 1:20
{3 x 75 on 1:15 Free - Build EN1 S FR 0:50
{3 x 50 on :55 IMO X Rnd Drill/Swim Descend EN1 S IM 0:55
600 6:28 PM 12 x 50 on 1:05 Kick - 1/2 Under w/ Board FINS EN1 K FIN 1:05
6:41 PM 1 on 15:00 Starts off Blocks EN1 T STA
6:56 PM 3,400 Yards - Stress Value = 28
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 EGY WORK STK PACE
====== ======== =============================================== === ==== === =====
3:30 PM 1 on 30:00 Stretch - Situps REC M
500 4:00 PM 1 x 500 on 10:00 Loosen - Get Ready EN1 S FRM 1:00
600 4:12 PM 3 x 200 on 3:00 Free/No Free X 100's EN1 S FRM 0:45
600 4:23 PM 8 x 75 on 1:15 IMO/Choice X 4 - KDS EN1 S IM 0:50
1,000 4:35 PM 10 x 100 on 1:10 Free - Make All - Keep Track # EN1 S FR 0:35
1,200 4:49 PM 1x{4 x 100 on 1:45 Fin Kick - Choice EN1 K FRM 0:52
{4 x 100 on 1:40 Fin Kick - Choice EN1 K FRM 0:50
{4 x 100 on 1:35 Fin Kick - Choice EN1 K FRM 0:48
2,150 5:11 PM 1x{4 x 25 on :35 Scull Alt. Side - Elb Up (BOW) EN1 D FR 1:10
{3 x 150 on 2:10 Swim - Build EN1 S FR 0:43
{4 x 50 on 1:00 IMO - Swim EN1 S IM 1:00
{4 x 25 on :35 Tip Drag EN1 D FR 1:10
{3 x 150 on 2:00 Swim - Descend EN1 S FR 0:40
{3 x 50 on :50 IMO - Swim EN1 S IM 0:50
{4 x 25 on :35 RA/LA Alt - Hands at Side EN1 D FR 1:10
{3 x 150 on 1:50 Free - Make EN1 S FR 0:37
{3 x 50 on :45 IM - Make EN1 S IM 0:45
200 5:47 PM 1 x 200 on 4:00 EZ Loosen REC S FRM 1:00
5:51 PM 6,250 Yards - Stress Value = 60

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. Stay on
them!
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 EGY WORK STK PACE
====== ======== =============================================== === ==== === =====
3:30 PM 1 on 30:00 Stretch - Situps REC M
500 4:00 PM 1 x 500 on 10:00 Loosen - Get Ready EN1 S FRM 1:00
600 4:12 PM 3 x 200 on 3:00 Free/No Free X 100's EN1 S FRM 0:45
600 4:23 PM 8 x 75 on 1:15 IMO/Choice X 4 - KDS EN1 S IM 0:50
1,000 4:35 PM 10 x 100 on 1:15 Free - Make All - Keep Track # EN1 S FR 0:38
1,200 4:50 PM 1x{4 x 100 on 1:45 Fin Kick - Choice EN1 K FRM 0:52
{4 x 100 on 1:40 Fin Kick - Choice EN1 K FRM 0:50
{4 x 100 on 1:35 Fin Kick - Choice EN1 K FRM 0:48
2,150 5:12 PM 1x{4 x 25 on :35 Scull Alt. Side - Elb Up (BOW) EN1 D FR 1:10
{3 x 150 on 2:20 Swim - Build EN1 S FR 0:47
{4 x 50 on 1:00 IMO - Swim EN1 S IM 1:00
{4 x 25 on :35 Tip Drag EN1 D FR 1:10
{3 x 150 on 2:10 Swim - Descend EN1 S FR 0:43
{3 x 50 on :50 IMO - Swim EN1 S IM 0:50
{4 x 25 on :35 RA/LA Alt - Hands at Side EN1 D FR 1:10
{3 x 150 on 1:50 Free - Make EN1 S FR 0:37
{3 x 50 on :45 IMO - Make EN1 S IM 0:45
100 5:49 PM 1 x 100 on 2:00 EZ Loosen REC S FRM 1:00
5:51 PM 6,150 Yards - Stress Value = 60

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. Stay on
them!
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 EGY WORK STK PACE
====== ======== =============================================== === ==== === =====
3:30 PM 1 on 30:00 Stretch - Situps REC M
500 4:00 PM 1 x 500 on 10:00 Loosen - Get Ready EN1 S FRM 1:00
600 4:12 PM 3 x 200 on 3:30 Free/No Free X 100's EN1 S FRM 0:52
600 4:25 PM 8 x 75 on 1:20 IMO/Choice X 4 - KDS EN1 S IM 0:53
1,000 4:38 PM 10 x 100 on 1:20 Free - Make All - Keep Track # EN1 S FR 0:40
1,200 4:54 PM 1x{4 x 100 on 1:45 Fin Kick - Choice EN1 K FRM 0:52
{4 x 100 on 1:40 Fin Kick - Choice EN1 K FRM 0:50
{4 x 100 on 1:35 Fin Kick - Choice EN1 K FRM 0:48
625 5:16 PM 1x{4 x 25 on :40 RA/LA Alt - Hands at Side EN1 D FR 1:20
{3 x 125 on 1:50 Free - Descend EN1 S FR 0:44
{3 x 50 on :55 IMO - Make EN1 S IM 0:55
75 5:29 PM 1 x 75 on 2:00 EZ Loosen REC S FRM 1:20
5:31 PM 4,600 Yards - Stress Value = 46

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. Stay on
them!
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 EGY WORK STK PACE
====== ======== ========================================== === ==== === =====
5:00 PM 1 on 30:00 Stretch - Run (Out + Stair) EN1 L DRY
1,000 5:30 PM 1x{1 x 400 on 8:00 Choice Loosen - Mix Stroke REC S FRM 1:00
{1 x 200 on 4:00 Kick/Drill X 25's REC D FRM 1:00
{8 x 50 on 1:00 Odd/Build, Even/Steady EN1 S FRM 1:00
1,800 5:52 PM 4x{4 x 25 on :40 Choice Scull w/ Buoy EN1 D FR 1:20
{2 x 100 on 1:50 Pull - 2nd Faster than 1st EN1 P FR 0:55
{3 x 50 on :50 Descend Choice Swim EN1 S FR 0:50
1,500 6:30 PM 1x{5 x 100 on 1:45 Kick - Fins - Steady EN1 K FIN 0:52
{5 x 100 on 1:40 Kick - Fins - Stronger EN1 K FIN 0:50
{5 x 100 on 1:35 Kick - Fins - Fast EN1 K FIN 0:48
100 6:57 PM 1 x 100 on 2:00 EZ Swim Down REC S FRM 1:00
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)
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 EGY WORK STK PACE
====== ======== ============================================= === ==== === =====
6:00 AM 1 on 10:00 Pool Setup
500 6:10 AM 1 x 500 on 10:00 Loosen - Mix Stroke REC S FRM 1:00
1,100 6:22 AM 2x{1 x 200 on 3:00 Loosen - 100 Free/100 No Free EN1 S FRM 0:45
{1 x 150 on 2:50 Kick - R1 No BD, R2 BD EN1 K FRM 0:57
{1 x 200 on 2:50 Pull - DPS - Buoy ONLY EN1 P FR 0:42
1,000 6:42 AM 4x{1 x 100 on 1:40 IM - Use Consistent D Kick EN1 S IM 0:50
{1 x 75 on 1:20 Free/Scull/Free - Steady EN1 S FR 0:53
{1 x 50 on :45 IMO - Steady Strong EN1 S IM 0:45
{1 x 25 on :45 Fast to 15 M - IMO SP3 S IM 1:30
2,700 7:02 AM 1x{1 x 300 on 4:30 Free Pull - DPS EN1 P FR 0:45
{4 x 75 on 1:20 KDS #2 Stroke - No Free EN1 S STK 0:53
{4 x 50 on 1:00 Descend #2 Stroke - No Free EN1 S STK 1:00
{1 x 300 on 4:15 Free Pull - DPS EN1 P FR 0:42
{4 x 75 on 1:20 KDS #1 Stroke - No Free EN1 S STK 0:53
{6 x 50 on :50 Desc X 3 #1 Stroke/Free EN1 S FRM 0:50
{1 x 300 on 4:00 Free Pull - DPS - MAKE EN1 P FR 0:40
{4 x 75 on 1:20 KDS Free - Kick @ Sto EN1 S FR 0:53
{8 x 50 on :40 Desc X 4 - All Free EN1 S FR 0:40
1,200 7:48 AM 4x{4 x 50 on 1:00 Fin Kick @ Side - Alt X 25's EN1 K FIN 1:00
{1 on 2:00 Get Out - See Notes EN1 L SIT
{4 x 25 on :45 Fast UW Dol Kick to 15M SP3 K FIN 1:30
100 8:26 AM 1 x 100 on 2:00 EZ Loosen REC S FRM 1:00
8:28 AM 6,600 Yards - Stress Value = 75

For Side Fin Kick - Make Sure Kick is Balanced and Tempo is constant. Kick should
extend to same length on BOTH sides of Body.

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 EGY WORK STK PACE
====== ======== ============================================= === ==== === =====
6:00 AM 1 on 10:00 Pool Setup
500 6:10 AM 1 x 500 on 10:00 Loosen - Mix Stroke REC S FRM 1:00
1,100 6:22 AM 2x{1 x 200 on 3:00 Loosen - 100 Free/100 No Free EN1 S FRM 0:45
{1 x 150 on 2:50 Kick - R1 No BD, R2 BD EN1 K FRM 0:57
{1 x 200 on 3:10 Pull - DPS - Buoy ONLY EN1 P FR 0:48
1,000 6:42 AM 4x{1 x 100 on 1:40 IM - Use Consistent D Kick EN1 S IM 0:50
{1 x 75 on 1:20 Free/Scull/Free - Steady EN1 S FR 0:53
{1 x 50 on :50 IMO - Steady Strong EN1 S IM 0:50
{1 x 25 on :45 Fast to 15 M - IMO SP3 S IM 1:30
2,700 7:03 AM 1x{1 x 300 on 4:30 Free Pull - DPS EN1 P FR 0:45
{4 x 75 on 1:20 KDS #2 Stroke - No Free EN1 S STK 0:53
{4 x 50 on 1:00 Descend #2 Stroke - No Free EN1 S STK 1:00
{1 x 300 on 4:20 Free Pull - DPS EN1 P FR 0:43
{4 x 75 on 1:20 KDS #1 Stroke - No Free EN1 S STK 0:53
{6 x 50 on :50 Desc X 3 #1 Stroke/Free EN1 S FRM 0:50
{1 x 300 on 4:10 Free Pull - DPS - MAKE EN1 P FR 0:42
{4 x 75 on 1:20 KDS Free - Kick @ Sto EN1 S FR 0:53
{8 x 50 on :45 Desc X 4 - All Free EN1 S FR 0:45
1,200 7:49 AM 4x{4 x 50 on 1:00 Fin Kick @ Side - Alt X 25's EN1 K FIN 1:00
{1 on 2:00 Get Out - See Notes EN1 L SIT
{4 x 25 on :45 Fast UW Dol Kick to 15M SP3 K FIN 1:30
100 8:27 AM 1 x 100 on 2:00 EZ Loosen REC S FRM 1:00
8:29 AM 6,600 Yards - Stress Value = 75

For Side Fin Kick - Make Sure Kick is Balanced and Tempo is constant. Kick should
extend to same length on BOTH sides of Body.

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 EGY WORK STK PACE
====== ======== ============================================= === ==== === =====
6:00 AM 1 on 10:00 Pool Setup
500 6:10 AM 1 x 500 on 10:00 Loosen - Mix Stroke REC S FRM 1:00
1,100 6:22 AM 2x{1 x 200 on 3:20 Loosen - 100 Free/100 No Free EN1 S FRM 0:50
{1 x 150 on 3:00 Kick - R1 No BD, R2 BD EN1 K FRM 1:00
{1 x 200 on 3:20 Pull - DPS - Buoy ONLY EN1 P FR 0:50
1,000 6:44 AM 4x{1 x 100 on 1:40 IM - Use Consistent D Kick EN1 S IM 0:50
{1 x 75 on 1:30 Free/Scull/Free - Steady EN1 S FR 1:00
{1 x 50 on :55 IMO - Steady Strong EN1 S IM 0:55
{1 x 25 on :45 Fast to 15 M - IMO SP3 S IM 1:30
2,550 7:06 AM 1x{1 x 250 on 4:30 Free Pull - DPS EN1 P FR 0:54
{4 x 75 on 1:25 KDS #2 Stroke - No Free EN1 S STK 0:57
{4 x 50 on 1:00 Descend #2 Stroke - No Free EN1 S STK 1:00
{1 x 250 on 4:20 Free Pull - DPS EN1 P FR 0:52
{4 x 75 on 1:25 KDS #1 Stroke - No Free EN1 S STK 0:57
{6 x 50 on :55 Desc X 3 #1 Stroke/Free EN1 S FRM 0:55
{1 x 250 on 4:10 Free Pull - DPS - MAKE EN1 P FR 0:50
{4 x 75 on 1:25 KDS Free - Kick @ Sto EN1 S FR 0:57
{8 x 50 on :50 Desc X 4 - All Free EN1 S FR 0:50
900 7:55 AM 3x{4 x 50 on 1:00 Fin Kick @ Side - Alt X 25's EN1 K FIN 1:00
{1 on 2:00 Get Out - See Notes EN1 L SIT
{4 x 25 on :45 Fast UW Dol Kick to 15M SP3 K FIN 1:30
100 8:24 AM 1 x 100 on 2:00 EZ Loosen REC S FRM 1:00
8:26 AM 6,150 Yards - Stress Value = 66

For Side Fin Kick - Make Sure Kick is Balanced and Tempo is constant. Kick should
extend to same length on BOTH sides of Body.

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 EGY WORK STK PACE
====== ======== ============================================= === ==== === =====
400 6:30 AM 1 x 400 on 8:00 Loosen - Mix Stroke REC S FRM 1:00
550 6:40 AM 1x{1 x 200 on 3:20 Loosen - 100 Free/100 No Free EN1 S FRM 0:50
{1 x 150 on 3:00 Kick - R1 No BD, R2 BD EN1 K FRM 1:00
{1 x 200 on 3:20 Pull - DPS - Buoy ONLY EN1 P FR 0:50
750 6:52 AM 3x{1 x 100 on 1:45 IM - Use Consistent D Kick EN1 S IM 0:52
{1 x 75 on 1:30 Free/Scull/Free - Steady EN1 S FR 1:00
{1 x 50 on :55 IMO - Steady Strong EN1 S IM 0:55
{1 x 25 on :45 Fast to 15 M - IMO SP3 S IM 1:30
2,550 7:09 AM 1x{1 x 250 on 4:30 Free Pull - DPS EN1 P FR 0:54
{4 x 75 on 1:25 KDS #2 Stroke - No Free EN1 S STK 0:57
{4 x 50 on 1:00 Descend #2 Stroke - No Free EN1 S STK 1:00
{1 x 250 on 4:20 Free Pull - DPS EN1 P FR 0:52
{4 x 75 on 1:25 KDS #1 Stroke - No Free EN1 S STK 0:57
{6 x 50 on :55 Desc X 3 #1 Stroke/Free EN1 S FRM 0:55
{1 x 250 on 4:10 Free Pull - DPS - MAKE EN1 P FR 0:50
{4 x 75 on 1:25 KDS Free - Kick @ Sto EN1 S FR 0:57
{8 x 50 on :50 Desc X 4 - All Free EN1 S FR 0:50
900 7:58 AM 3x{4 x 50 on 1:00 Fin Kick @ Side - Alt X 25's EN1 K FIN 1:00
{1 on 2:00 Get Out - See Notes EN1 L SIT
{4 x 25 on :45 Fast UW Dol Kick to 15M SP3 K FIN 1:30
100 8:27 AM 1 x 100 on 2:00 EZ Loosen REC S FRM 1:00
8:29 AM 5,250 Yards - Stress Value = 58

For Side Fin Kick - Make Sure Kick is Balanced and Tempo is constant. Kick should
extend to same length on BOTH sides of Body.

For 2:00 Get Out - Get out of water, go 100 Crunches + :30 Superman w/ Fins on.