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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
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
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:
Dryland - 3 Groups
Practice Notes:
Chest Pass
Overhead Toss
Seated Chest Pass w/ Lift
Underhand Toss
Bounce Pass
Licensed To: Rochester Swim Club 4/13/2009 Page 8
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
1 - Chest Pass
2 - Chest Pass w/ Lift
3 - Overhead Toss
4 - Bounce Pass
For 6 X 2 X 100
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