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 EGY WORK STK PACE
====== ======== ============================================== === ==== === =====
800 3:30 PM 8 x 100 on 1:40 K/S X 50 - All Choice Mix EN1 S FRM 0:50
800 3:46 PM 8 x 100 on 1:35 D/S Mix X 50 - All Choice Mix EN1 S FRM 0:48
800 4:01 PM 8 x 100 on 1:30 Swim Mix - Steady EN1 S FRM 0:45
4:15 PM 1 on 20:00 Count Lengths - Time Trial EN1 S FR
540 4:35 PM 27 x 20 on :40 Fast UW Dolphin Kick from Dive EN1 K FIN 1:40
900 4:55 PM 9 x 100 on 2:00 Flutter Kick w/ Board - Steady EN1 K FR 1:00
1,000 5:15 PM 4x{3 x 50 on :45 Descend Free EN1 S FR 0:45
{1 on 1:00 Situps - :50 On, :10 Off EN1 L SIT
{4 x 25 on :30 Choice Scull EN1 D FR 1:00
5:36 PM 1 on 15:00 Team Meeting to End REC M DRY
5:51 PM 4,840 Yards - Stress Value = 48
Licensed To: Rochester Swim Club 4/13/2009 Page 2

Workout #545 - Monday, 06 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/Run Steps EN1 L DRY
800 5:30 PM 8 x 100 on 2:00 K/S X 50 - All Choice Mix EN1 S FRM 1:00
800 5:48 PM 8 x 100 on 1:50 D/S Mix X 50 - All Choice Mix EN1 S FRM 0:55
800 6:05 PM 8 x 100 on 1:40 Swim Mix - Steady EN1 S FRM 0:50
600 6:21 PM 1 x 600 on 15:00 T-600 - Record EN1 S FR 1:15
1,000 6:38 PM 20 x 50 on 1:00 10 Fins/10 No Fins - w/ Board EN1 K FIN 1:00
6:58 PM 4,000 Yards - Stress Value = 40
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 Set Description EGY WORK STK PACE
====== ======== =============================================== === ==== === =====
3:30 PM 1 on 59:59 Dryland - See Notes EN1 L DRY
800 4:40 PM 8 x 100 on 1:35 EZ Loosen - Last 25 is Always K EN1 S FRM 0:48
4:55 PM 1 on 30:00 See Notes EN1 S FRM
200 5:25 PM 1 x 200 on 4:00 IM For Time - 8 Lanes SP1 S IM 1:00
1,000 5:31 PM 20 x 50 on :55 25 UW Dol/25 EZ Swim FINS EN1 S FIN 0:55
200 5:52 PM 1 x 200 on 4:00 EZ Loosen REC S FRM 1:00
5:56 PM 2,200 Yards - Stress Value = 34

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 Swim
5:00 Kick
4:00 Swim
4:00 Kick
3:00 Swim
3:00 Kick
2:00 Swim
2:00 Kick
1:00 Swim
1:00 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 Set Description EGY WORK STK PACE
====== ======== =============================================== === ==== === =====
5:00 PM 1 on 35:00 Dryland - See Notes EN1 L DRY
800 5:35 PM 8 x 100 on 1:35 EZ Loosen - Last 25 is Always K EN1 S FRM 0:48
5:50 PM 1 on 30:00 See Notes EN1 S FRM
100 6:20 PM 1 x 100 on 8:00 Free For Time - Record SP1 S IM 4:00
1,000 6:30 PM 20 x 50 on :55 25 UW Dol/25 EZ Swim FINS EN1 S FIN 0:55
200 6:51 PM 1 x 200 on 4:00 EZ Loosen REC S FRM 1:00
6:55 PM 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 Swim
5:00 Kick
4:00 Swim
4:00 Kick
3:00 Swim
3:00 Kick
2:00 Swim
2:00 Kick
1:00 Swim
1:00 Kick
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 EGY WORK STK PACE
====== ======== ============================================ === ==== === =====
3:30 PM 1 on 59:59 Dryland - Run and Situps EN1 L DRY
500 4:30 PM 5 x 100 on 1:40 Choice Swim - Mix 3 Strokes EN1 S FRM 0:50
400 4:41 PM 4 x 100 on 1:55 Choice Kick w/ Board EN1 K FRM 0:58
300 4:51 PM 3 x 100 on 1:30 Free - Loosen EN1 S FR 0:45
200 4:58 PM 1 x 200 on 3:00 Kick - Fast Flutter w/ Board EN2 K FR 0:45
1,400 5:03 PM 4x{2 x 125 on 1:45 Free - Last 25 Tarzan EN1 S FR 0:42
{1 on 1:00 Vertical Kick - H on Head Flutt EN1 K FR
{4 x 25 on :35 Fly - Alt Drill/Swim Steady EN1 S FLY 1:10
100 5:33 PM 1 x 100 on 4:00 100 Breast for Time EN1 S BR 2:00
500 5:39 PM 20 x 25 on :50 From Dive w/ Fins - See Notes EN1 K FIN 1:40
5:56 PM 3,400 Yards - Stress Value = 36

Dryland - 3 Groups

Group 1 - 15 Minutes of Situps - Paul will run this. 5 Set of 3 Different Kinds - All
:50 On/:10 Off

Group 2 - Steady Stair Running in Ice Arena - Wyatt will run this. Steady Stair Running
in the Ice Rink - Snorkels are optional.

Group 3 - Stair Jumps + Pushups - John will run this. Stair Jumps + Pushups in one of
the stairwells.

Each Group will go for 15:00 with 2:00 to change. Groups will go John to Wyatt to Paul
to John.

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 EGY WORK STK PACE
====== ======== ============================================= === ==== === =====
5:00 PM 1 on 35:00 Dryland - Short Run & Med Balls EN1 L DRY
400 5:35 PM 1 x 400 on 8:00 Swim - Loosen EN1 S FRM 1:00
200 5:45 PM 1 x 200 on 4:00 K/D X 50's EN1 K FRM 1:00
400 5:51 PM 8 x 50 on 1:00 Build/Steady Odd/Even EN1 S FRM 1:00
200 6:01 PM 1 x 200 on 3:00 Kick - Fast Flutter w/ Board EN2 K FR 0:45
1,200 6:06 PM 4x{2 x 100 on 1:45 Free - Last 25 Tarzan EN1 S FR 0:52
{1 on 1:00 Vertical Kick - H on Head Flutt EN1 K FR
{4 x 25 on :35 Free/Back - Flip Middle/Finish EN1 S FRM 1:10
300 6:36 PM 12 x 25 on :50 Snorkel - 6 Thump/6 Swim EN1 S FR 1:40
300 6:48 PM 12 x 25 on :45 Fast - No Snorkel - Scull/Swim EN1 S FR 1:30
6:57 PM 3,000 Yards - Stress Value = 32

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 Set Description EGY WORK STK PACE
====== ======== ============================================== === ==== === =====
5:00 PM 1 on 30:00 Med Balls - See Notes EN1 L DRY
400 5:30 PM 1 x 400 on 8:00 Loosen - Mix Stroke REC S FRM 1:00
500 5:39 PM 10 x 50 on :50 K/D - Mix Strokes X 50 EN1 S FRM 0:50
500 5:49 PM 10 x 50 on :45 D/S - Mix Strokes X 50 EN1 S FRM 0:45
500 5:58 PM 10 x 50 on :40 Free - Loosen EN1 S FR 0:40
1,200 6:06 PM 12 x 100 on 1:25 Pull w/ Snorkel - High Elbows EN1 P FRM 0:42
1,200 6:24 PM 24 x 50 on 1:05 Kick - See Notes EN1 K FRM 1:05
200 6:51 PM 1 x 200 on 4:00 EZ Loosen REC S FRM 1:00
6:55 PM 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
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 Set Description EGY WORK STK PACE
====== ======== ============================================== === ==== === =====
3:30 PM 1 on 59:59 Ultimate Frisbee EN1 L DRY
600 4:30 PM 12 x 50 on :50 K/D - Mix Strokes X 50 EN1 S FRM 0:50
600 4:41 PM 12 x 50 on :45 D/S - Mix Strokes X 50 EN1 S FRM 0:45
600 4:51 PM 12 x 50 on :40 Free - Loosen EN1 S FR 0:40
1,200 5:00 PM 12 x 100 on 1:25 Pull w/ Snorkel - High Elbows EN1 P FRM 0:42
100 5:18 PM 1 x 100 on 6:00 Time Trial - 100 Fly EN3 S FLY 3:00
1,200 5:25 PM 24 x 50 on 1:00 Kick - See Notes EN1 K FRM 1:00
200 5:50 PM 1 x 200 on 4:00 EZ Loosen REC S FRM 1:00
5:54 PM 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!
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 EGY WORK STK PACE
====== ======== ===================================== === ==== === =====
400 3:30 PM 2 x 200 on 3:00 Loosen - Mix Stroke EN1 S FRM 0:45
400 3:38 PM 2 x 200 on 2:50 Loosen - Mix Stroke EN1 S FRM 0:42
400 3:46 PM 2 x 200 on 2:40 Loosen - Mix Stroke EN1 S FRM 0:40
600 3:54 PM 12 x 50 on :50 Choice Kick - No Board EN1 K FRM 0:50
800 4:06 PM 4x{2 x 25 on :35 Choice Scull w/ Buoy EN1 S FR 1:10
{2 x 75 on 1:10 FL/BK/BR #1, KDS FR #2 EN1 S FRM 0:47
1,600 4:22 PM 4x{2 x 125 on 1:40 Free - Steady Smooth EN1 S FR 0:40
{3 x 50 on :50 Backstroke Descend EN1 S BK 0:50
1,200 4:48 PM 6x{2 x 100 on 2:30 See Notes EN2 S FRM 1:15
5:18 PM 5,400 Yards - Stress Value = 66

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 EGY WORK STK PACE
====== ======== ===================================== === ==== === =====
400 3:30 PM 2 x 200 on 3:00 Loosen - Mix Stroke EN1 S FRM 0:45
400 3:38 PM 2 x 200 on 2:50 Loosen - Mix Stroke EN1 S FRM 0:42
400 3:46 PM 2 x 200 on 2:40 Loosen - Mix Stroke EN1 S FRM 0:40
600 3:54 PM 12 x 50 on :55 Choice Kick - No Board EN1 K FRM 0:55
600 4:07 PM 4x{3 x 50 on :55 IMO - Descend X 3 EN1 S IM 0:55
{1 on 3:00 Med Balls - See Notes EN1 L DRY
{1 on 1:00 Situps EN1 L DRY
800 4:36 PM 4x{2 x 25 on :35 Choice Scull w/ Buoy EN1 S FR 1:10
{2 x 75 on 1:10 FL/BK/BR #1, KDS FR #2 EN1 S FRM 0:47
1,600 4:52 PM 4x{2 x 125 on 1:40 Free - Steady Smooth EN1 S FR 0:40
{3 x 50 on :50 Backstroke Descend EN1 S BK 0:50
200 5:18 PM 1 x 200 on 4:00 EZ Loosen REC S FRM 1:00
5:22 PM 5,000 Yards - Stress Value = 48

Med Balls - 1 Set of Each

1 - Chest Pass
2 - Chest Pass w/ Lift
3 - Overhead Toss
4 - Bounce Pass

Situps - Coaches Choice

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 EGY WORK STK PACE
====== ======== ========================================= === ==== === =====
5:00 PM 1 on 30:00 Stretch - Run Outside + Stairs EN1 L DRY
400 5:30 PM 1 x 400 on 8:00 EZ Loosen EN1 S FR 1:00
600 5:40 PM 12 x 50 on 1:00 Choice Kick - No Board EN1 K FRM 1:00
600 5:54 PM 3x{2 x 25 on :40 Choice Scull w/ Buoy EN1 S FR 1:20
{2 x 75 on 1:20 FL/BK/BR #1, KDS FR #2 EN1 S FRM 0:53
1,600 6:08 PM 4x{2 x 125 on 2:00 Free - Steady Smooth EN1 S FR 0:48
{3 x 50 on :55 Backstroke Descend EN1 S BK 0:55
800 6:37 PM 4x{2 x 100 on 2:30 See Notes EN2 S FRM 1:15
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

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 EGY WORK STK PACE
====== ======== ========================================== === ==== === =====
6:00 AM 1 on 35:00 Stretch - Situps - Stair Run EN1 L DRY
1,500 6:35 AM 1x{4 x 125 on 2:00 Last 50 No Free Loosen EN1 S FRM 0:48
{4 x 125 on 1:50 Last 25 No Free Loosen EN1 S FRM 0:44
{4 x 125 on 1:40 Free - Loosen EN1 S FR 0:40
100 6:59 AM 1 x 100 on 7:00 100 Free Time Trial SP2 S FR 3:30
1,000 7:08 AM 20 x 50 on :50 RTW Fin Kick - Mix Kick EN1 K FIN 0:50
100 7:27 AM 1 x 100 on 7:00 100 Back Time Trial SP2 S BK 3:30
1,000 7:36 AM 5x{2 x 100 on 2:45 See Notes EN2 S FRM 1:22
600 8:06 AM 4x{1 x 25 on :45 From Push Fast to 15M SP3 S FRM 1:30
{1 x 50 on :55 EZ Drill EN1 S FRM 0:55
{1 x 25 on :45 12.5 Build, 12.5 Fast Finish SP3 S FRM 1:30
{1 x 50 on :55 EZ Swim EN1 S FRM 0:55
200 8:22 AM 1 x 200 on 4:00 EZ Loosen EN1 S FRM 1:00
8:26 AM 4,500 Yards - Stress Value = 79

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 EGY WORK STK PACE
====== ======== ========================================== === ==== === =====
6:00 AM 1 on 35:00 Stretch - Situps - Stair Run EN1 L DRY
1,500 6:35 AM 1x{4 x 125 on 2:00 Last 50 No Free Loosen EN1 S FRM 0:48
{4 x 125 on 1:50 Last 25 No Free Loosen EN1 S FRM 0:44
{4 x 125 on 1:40 Free - Loosen EN1 S FR 0:40
100 6:59 AM 1 x 100 on 7:00 100 Free Time Trial SP2 S FR 3:30
1,000 7:08 AM 20 x 50 on :50 RTW Fin Kick - Mix Kick EN1 K FIN 0:50
100 7:27 AM 1 x 100 on 7:00 100 Back Time Trial SP2 S BK 3:30
1,500 7:36 AM 3x{2 x 25 on :35 Fly - Good Stroke EN1 S FLY 1:10
{1 x 50 on :55 Free EN1 S FR 0:55
{1 x 75 on 1:20 FL/BK/BR X 25 EN1 S IM 0:53
{1 x 50 on :55 SAA EN1 S FR 0:55
{2 x 25 on :35 SAA EN1 S FLY 1:10
{1 x 50 on :55 SAA EN1 S FR 0:55
{1 x 75 on 1:20 SAA EN1 S IM 0:53
{1 x 50 on :55 SAA EN1 S FR 0:55
{2 x 25 on :35 SAA SP1 S FLY 1:10
600 8:08 AM 4x{1 x 25 on :45 Off Block Fast to 15M SP3 S FRM 1:30
{1 x 50 on :55 EZ Drill EN1 S FRM 0:55
{1 x 25 on :45 12.5 Build, 12.5 Fast Finish SP3 S FRM 1:30
{1 x 50 on :55 EZ Swim EN1 S FRM 0:55
200 8:24 AM 1 x 200 on 4:00 EZ Loosen EN1 S FRM 1:00
8:28 AM 5,000 Yards - Stress Value = 87

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 EGY WORK STK PACE
====== ======== ========================================== === ==== === =====
6:00 AM 1 on 35:00 Stretch - Situps - Stair Run EN1 L DRY
1,500 6:35 AM 1x{4 x 125 on 2:00 Last 50 No Free Loosen EN1 S FRM 0:48
{4 x 125 on 1:50 Last 25 No Free Loosen EN1 S FRM 0:44
{4 x 125 on 1:40 Free - Loosen EN1 S FR 0:40
100 6:59 AM 1 x 100 on 7:00 100 Free Time Trial SP2 S FR 3:30
1,000 7:08 AM 20 x 50 on :50 RTW Fin Kick - Mix Kick EN1 K FIN 0:50
100 7:27 AM 1 x 100 on 7:00 100 Back Time Trial SP2 S BK 3:30
1,500 7:36 AM 3x{2 x 25 on :40 Fly - Good Stroke EN1 S FLY 1:20
{1 x 50 on 1:00 Free EN1 S FR 1:00
{1 x 75 on 1:30 FL/BK/BR X 25 EN1 S IM 1:00
{1 x 50 on 1:00 SAA EN1 S FR 1:00
{2 x 25 on :40 SAA EN1 S FLY 1:20
{1 x 50 on 1:00 SAA EN1 S FR 1:00
{1 x 75 on 1:30 SAA EN1 S IM 1:00
{1 x 50 on 1:00 SAA EN1 S FR 1:00
{2 x 25 on :40 SAA SP1 S FLY 1:20
600 8:11 AM 4x{1 x 25 on :45 Off Block Fast to 15M SP3 S FRM 1:30
{1 x 50 on :55 EZ Drill EN1 S FRM 0:55
{1 x 25 on :45 12.5 Build, 12.5 Fast Finish SP3 S FRM 1:30
{1 x 50 on :55 EZ Swim EN1 S FRM 0:55
100 8:27 AM 1 x 100 on 2:00 EZ Loosen EN1 S FRM 1:00
8:29 AM 4,900 Yards - Stress Value = 86

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 EGY WORK STK PACE
====== ======== ========================================== === ==== === =====
6:30 AM 1 on 25:00 Stretch - Situps - Pullups EN1 L DRY
1,000 6:55 AM 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
900 7:17 AM 4x{1 x 75 on 1:20 KDS X 25 IMO EN1 S IM 0:53
{3 x 50 on :50 1 DPS/2 DESC Free EN1 S FR 0:50
750 7:35 AM 5x{1 x 25 on :40 Fast to 15M From Push SP3 S FRM 1:20
{1 x 50 on :50 Choice Drill EN1 S FRM 0:50
{1 x 25 on :40 Build - Great Finish EN1 S FRM 1:20
{1 x 50 on :50 Choice Swim EN1 S FRM 0:50
1,200 7:52 AM 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
100 8:14 AM 1 x 100 on 2:00 Choice Loosen REC S FRM 1:00
8:16 AM 3,950 Yards - Stress Value = 35