Make Up Swim Practices

Make Up Workouts:

Go in order. If you are swimming long course meters add 5” per 50, 10” per 100, 15” per 200 if free, 20” if st or IM if it is a 500 go 450 meters with same interval. If short course meters, (25 m) go 5” for 50, and 100 and go 15” for 200.

AM En1Sp3 yards

300 fr dr high shoulders 4:20, 4:30, 4:40

300 fr 50 DPS/ 3 sweep 4:30, 4:40, 4:50

9 * 100 fr 25 dr/ 50 build/ 25 dr 1:40, 1:45

12 * 100 4 each 50 fr/ N build fr, fast N 1:30, 1:35

10 * 50 fr K HOHO 55

3 * 200 st K 3:40

10 * 25 fr fins 45

10 * 25 ch fins 45

10 * 25 ½ way easy, ½ way all out ch no fins 45

4500

3 * 600 fr paddles 6:45, 7:00, 7:15, 7:30

3 * 400 fly DPS 10 st / 25 5:50, 6:05, 6:30, 6:45

7500

Work out En1En2 yards

600 fr 300 50 fr/ dr, 300 DPS 9:00, 9:30, 10:00

12 * 100 fr desc by sets of 3 6 on 1:20, 1:25, 1;30 6 on 1:15, 1:20, 1;25

3 * 200 fr neg spt 2:30, 2:40, 2;50, 3;05

6 * 50 fr T & Go 45, 45, 50

2700

4 * (300 fr fast 3:50, 4;00, 4;15

(3 * 100 fr fast 1:30, 1:35, 1:40

(4 * 50 fr hyp 1 50, 50, 55

5900

10 * 100 odd st, even IM blue 1:40, 1;45, 1;55, 2:00

3 * 400 IM blue 6:30, 6:45, 7:00, 7:20

Work out En1Sp1 yards

meet w-up 2200 include speed and build ups

5 * (3 * 50) 200 event ch 10” rest, 200 easy on 4:00 betw sets

20 * 100 5* (25 fly/ 75 fr 1:15 DPS, 1:20, 1;25, 1;30

(25 fr/ 25 fly/ 50 fr

(50 fr/ 25 fly/ 25 fr

(75 fr/ 25 fly +15”

Work out En1En3 yards

500 fr 100 sw/ 50 hyp 1 7:30

6 * 50 fr T & Go w/ 6 bt K 50, 50, 55

3 * 100 fr desc to fast 1:30, 1;35, 1;40

6 * 50 dr ch 55, 55, 1;00

3 * 200 IM Desc 3:15, 3:20, 3;30, 3;40

100 EZ 2:00

4 * 50 st fast 1:15

4 * 25 fr fast & DPS 30

2400

5 * (4 * 50 fr 40, 1:30 betw sets 200 pace

4 * 200 fr pull paddles & bands 2:35, 2;45, 2;55, 3:00

4 * 50 fr X-6 45, 45, 50, 50

6 * 50 dr ch 1:00

100 EZ 2;00

4 * 100fr all out 1:45

100 hyp 7 2:00

5300

4 * 50 st desc 1;00

3 * 200 st 5” at 100, 150 neg spt, change tempo last 50 3:45

200 hyp 7 2:30

1:00 rest

all out

4 * (2 * 50 st 45, 50, 50, 55

(2 * 25 st 25, 25, 30, 30

(2 * 25 fly w/ fr K fast 30

(100 st neg spt fast 3:00

7500

Work out En1 yards

600 fr 50 dr/K/ sw 9:00

12 * 100 4 each 50 fr/ N- no fr desc 1-3 1:25,1:30, 1;35

3 * 200 IM desc 2:50, 3:00, 3:10

6 * 50 fr strong & DPS 45, 50

2700

3 * 500 fr paddles 5:25, 5;35, 5:55, 6:10

2 * 200 fr paddles 2:15, 2:20, 2;25, 2;35

4 * 50 fr paddles 3 brths 50, 50, 50, 55

6000

drill work

Work out En1Sp3 Yards

600 fr 100 Hyp 1/ hyp 3 9:00

20 * 50 fr 4 * (#1 50 R-br-L 50

(#2 50 L-br-R

(#3 50 R-br-R

(#4 50 L-br-R

(#5 high shoulder roll

20 * 50 5 each, dr 1-3, #4 build, #5 fast 1;00

20 * 25 3^rd st all out 45

20 * 25 ½ way all out ½ way easy 40 ch

3600

3 * 200 fly K on bk 3:25

10 * 50 fly K side 50

20 * 25 fly 10 strokes sweep out-in- out 30

5200

3 * 200 brst fins neg spt 3;00

20 * 50 ch fins build & PF 50

6800

Work out En1Sp3 yards

300 fr dr chang e ea 50 4:30

6 * 150 fr X-3, X-5, X-7 by 50’s and build 2:10, 2;20, 2;30

8 * 50 dr ch 55, 55, 55, 1;00

10 * 50 fr K 50 fast

100 easy 2;00

10 * 25 K ch all out 40 fast Kick’s and speed

10 * 25 ch fins 45

10 * 25 from middle PF wall s 45

2900

2 * (100 50 fly/ bk 1;15, 1;20, 1;30

(200 IM 2:25, 2:35, 2:50

(100 50 bk/ brst 1:20, 1;25, 1;35

(300 IM 3:50, 4:00, 4;10

(100 50 brst/ fr 1:20,1 ;25, 1;30

(400 IM 5:20, 5:50, 6:10

(100 50 fr/ brst 1:20, 1;25, 1;30

(300 IM 3:50, 4:00, 4;10

(100 50 brst/bk 1:20, 1;25, 1;35

(200 IM 2:25, 2:35, 2:50

(100 50 bk/ fly 1;15, 1;20, 1;30

6900

Work out Yards

En1

10 * 50 fr T & Go 45, 50

300 fr hyp 1/ hyp 7 by 50’s 4:30

6 * 200 fr neg spt and desc by 2’s 2:35, 2;45, 3:00

20 * 50 5 each dr 1-3, build #4 & 5 1:00

20 * 25 K all out ch 40

10 * 25 fr no brth 30

3700

3 * 500 fr 1:05, 1;10, 1:15

3 * 300 fr 1:02.5, 1;05, 1:07.5

3 * 100 fr 1:00, 1:02.5, 1;05

30” rest

6 * 50 fr fast 30, 32.5, 34

6700

meters for Yards add 5” per 50, 10” per 100, 15” per 200

300 fr dr change ea 50 5:00 +25”

300 fr DPS 3:45, 3:55

6 * 50 fr T & Go 45,

10 * 50 fr K 55 make or swim fly

5 * 100 fr desc odd, PF even; 1;25, 1;30

6 * 50 dr ch no fr 55

3 * 100 ch no fr desc 1:30, 1;35, brst +10”

2500

800 fr 9:10, 9:30, 10:00, 12:00 +70”

8 * 100 fr blue 1:15, 1:20, 1;30, 1;35

700 fr 8:00, 8:20, 8:50, 9:15 +60”

7 * 100 fr blue 1:15, 1;20, 1:30, 1;35

600 fr 6:55, 7:15, 7:45, 8:10 +45”

6 * 100 fr blue 1:15, 1:20, 1;30, 1;35

500 fr 5:45, 5:55, 6:10, 6:45 +40”

5 * 100 fr blue 1:15, 1;20, 1;30, 1;35

400 fr 4:40, 4:50, 5:05, 5:25 +30”

4 * 100 fr blue 1:10, 1;15, 1;25, 1;35

300 fr 3:40, 3:50, 4:05, 4;30 +25”

3 * 100 fr blue 1:10, 1;15, 1;25, 1;35

200 fr 2:30, 2;40, 2:50, 3;05, +15”

2 * 100 fr blue 1:10, 1:15, 1;25, 1:35

100 easy

9300

20 * 50 3^rd st 2 sw, 2 K kick is fast 1:00,

16 * 25 all out, 2^nd st 40

10700

#2 En1Sp3 yards

300 fr dr high shoulders 4:20, 4:30, 4:40

300 fr 50 DPS/ 3 sweep 4:30, 4:40, 4:50

9 * 100 fr 25 dr/ 50 build/ 25 dr 1:40, 1:45

12 * 100 4 each 50 fr/ N build fr, fast N 1:30, 1:35

10 * 50 fr K HOHO 55

3 * 200 st K 3:40

10 * 25 fr fins 45

10 * 25 ch fins 45

10 * 25 ½ way easy, ½ way all out ch no fins 45

4500

3 * 600 fr paddles 6:45, 7:10, 7:30

3 * 400 fly DPS 10 st / 25 5:50, 6:15, 7:00

7500

Yards En1En2

600 fr 300 50 fr/ dr, 300 DPS 9:00

12 * 100 fr desc by sets of 3 6 on 1:20, 6 on 1:15

3 * 200 fr neg spt 2:30

6 * 50 fr T & Go 45

2700

4 * (300 fr fast 3:50, 4:05, 4:30

(3 * 100 fr fast 1:30, 1;30, 1;40

(4 * 50 fr hyp 1 50

5900

10 * 100 odd st, even IM blue 1:40, 1:45, 1;50

3 * 400 IM blue 6:30, 7:00, 7;15

Work out #4 En1Sp1 Yards

meet w-up 2200 include speed and build ups

5 * (3 * 50) 200 event ch 10” rest, 200 easy on 4:00 betw sets

20 * 100 5* (25 st / 75 fr 1:15 DPS

(25 fr/ 25 st/ 50 fr

(50 fr/ 25 st/ 25 fr

(75 fr/ 25 st +15”

Work out #5 En1En3 yards

500 fr 100 sw/ 50 hyp 1 7:30

6 * 50 fr T & Go w/ 6 bt K 50

3 * 100 fr desc to fast 1:30, 1;35

6 * 50 dr ch 55

3 * 200 IM Desc 3:15, 3;20, 3;30

100 EZ 2:00

4 * 50 st fast 1:15

4 * 25 fr fast & DPS 30

2400

5 * (4 * 50 fr 40,45 1:30 betw sets @ 1:53 pace

4 * 200 fr pull paddles & bands 2:35, 2:40, 3:00

4 * 50 fr X-6 45, 45, 50

6 * 50 dr ch 1:00

100 EZ 2;00

4 * 100fr all out 1:45

100 hyp 7 2:00

5300

4 * 50 st desc 1;00

3 * 200 st 5” at 100, 150 neg spt, change tempo last 50 3:45 4:00

200 hyp 7 2:30

1:00 rest

all out

4 * (2 * 50 st 45

(2 * 25 st 25

(2 * 25 fly w/ fr K fast 30

(100 st neg spt fast 3:00

7500

Work out #6 En1 yards

600 fr 50 dr/K/ sw 9:00

12 * 100 4 each 50 fr/ N- no fr desc 1-3 1:25,1:30, 1;35

3 * 200 IM desc 2:50, 3:00, 3:10

6 * 50 fr strong & DPS 45, 50

2700

3 * 500 fr paddles 5:25, 5;35, 5:55, 6:10

2 * 200 fr paddles 2:15, 2:20, 2;25, 2;35

4 * 50 fr paddles 3 brths 50, 50, 50, 55

6000

drill work

Work out #7 En1Sp3

600 fr 100 Hyp 1/ hyp 3 9:00

20 * 50 fr 4 * (#1 50 R-br-L 50, 55

(#2 50 L-br-R

(#3 50 R-br-R

(#4 50 L-br-R

(#5 high shoulder roll

20 * 50 5 each, dr 1-3, #4 build, #5 fast 1;00

20 * 25 3^rd st all out 45

20 * 25 ½ way all out ½ way easy 40 ch

3600

3 * 200 st K fly K on bk 3:25, 3;40

10 * 50 st K fly onside 50

20 * 25 fly 10 strokes sweep out-in- out 30

5200

3 * 200 brst fins neg spt 3;00, 3:15

20 * 50 ch fins build & PF 50

6800

Work out Yards En1Sp3

300 fr dr chang e ea 50 4:30, 5:00

6 * 150 fr X-3, X-5, X-7 by 50’s and build 2:10, 2;20

8 * 50 dr ch 55, 1:00

10 * 50 fr K 50 fast

100 easy 2;00

10 * 25 K ch all out 40 fast Kick’s and speed

10 * 25 ch fins 45

10 * 25 from middle PF wall s 45

2900

2 * (100 50 fly/ bk 1;15, 1;20, 1;30

(200 IM 2:25, 2:35, 2:50

(100 50 bk/ brst 1:20, 1;25, 1;35

(300 IM 3:50, 4:00, 4;10

(100 50 brst/ fr 1:20,1 ;25, 1;30

(400 IM 5:20, 5:50, 6:10

(100 50 fr/ brst 1:20, 1;25, 1;30

(300 IM 3:50, 4:00, 4;10

(100 50 brst/bk 1:20, 1;25, 1;35

(200 IM 2:25, 2:35, 2:50

(100 50 bk/ fly 1;15, 1;20, 1;30

6900

Work out Yards #9

En1

10 * 50 fr T & Go 45, 50

300 fr hyp 1/ hyp 7 by 50’s 4:30

6 * 200 fr neg spt and desc by 2’s 2:35, 2;45, 3:00

20 * 50 5 each dr 1-3, build #4 & 5 1:00

20 * 25 K all out ch 40

10 * 25 fr no brth 30

3700

3 * 500 fr 1:05, 1;10, 1:15

3 * 300 fr 1:02.5, 1;05, 1:07.5

3 * 100 fr 1:00, 1:02.5, 1;05

30” rest

6 * 50 fr fast 30, 32.5, 34

6700

En1En3

Work out for Friday night Julia, Sarah and Craig En1En3 yards

500 fr 100 sw/ 50 hyp 1 7:30

6 * 50 fr T & Go w/ 6 bt K 50

3 * 100 fr desc to fast 1:30, 1;35

6 * 50 dr ch 55

3 * 200 IM Desc 3:15, 3;20, 3;30

100 EZ 2:00

4 * 50 st fast 1:15

4 * 25 fr fast & DPS 30

2400

3 * (4 * 50 fr 45 1:30 betw sets 200 pace

20 * 50 fins dr 5 ea 55, brst no fins 1;00

3 * 200 IM PF no rest easy

4 * (2 * 50 bk all out 45

(2 * 25 brst all out 25

(2 * 25 fr all out w/ fr 6 bt K 30

(100 fr Just Make 3:00

20 * 50 fr easy HR=23-24 for 10” 15” rest

6 * 100 K 50 easy/ fast 1;50

200 warm down

En1 meters

600 fr 50 dr/K/ sw

12 * 50 dr 4 ea 55, 1;00 brst +5”

12 * 100 4 each 50 fr/ N- no fr desc 1-3 1;35, 1;40, 1;50 brst +5”

3 * 200 IM desc 3:05, 3:15, 3;25, 3;45

6 * 50 fr strong & DPS 45, 50, 55

3300

4 * 400 fr paddles 5:25, 5;40, 5;50, 6;15, 6;35, 7;15

4 * 200 fr paddles 2;25, 2;35, 2;50, 3;05, 3;15, 3;40

6 * 50 fr paddles 4 brths 50, 55, 55, 1;00

4 * 50 K ch 1;10

3 * 100 K ch 2;00

3 * 200 K ch 3;50, 4;10

7100

En1En2

600 fr 100 sw/ 50 dr

12 * 50 fr one arm medley 50, 50/55, 55

6 * 50 fr desc 1-3 45, 45/50, 50

6 * 100 fr desc by 2’s 1;20, 1;25, 1;30, 1;35

2100

3 * 100 fr desc 1-3 1;15, 1;20, 1;25

3 * 100 fr desc 1-3 1;10, 1;15, 1;20

3 * 100 fr desc 1-3 1;05, 1;10, 1;15

1 * 100 fr PF 1;20, 1;25, 1;35

3 * 100 fr desc 1-3 1;00, 1;05, 1;10

3700

500 fr 5;50, 6;10, 6:20, 6;40

5 * 100 fr 1:15, 1;20, 1:25, 1;30

500 fr 5:40, 6;00, 6;10, 6:30

4 * 100 fr 1;10, 1;15, 1;20, 1;25

500 fr 5;30, 5;50, 6;00, 6:20

3 * 100 fr 1;05, 1;10, 1;15, 1:20

500 fr 5;20, 5;40, 5;50, 6:10

2 * 100 fr 1;00, 1;05, 1;10, 1:15

5 * 100 fr 1;30, 1;30, 1;35, 1:40

7600

En1

600 fr 100 sw/50 dr

20 * 50 K 1-4 on 55, #5 on 1;10

Reverse order on the drills

20 * 50 5 ea dr 1-4, build #5 45, +5”, 50, -5”, 50, +5”, -5”

6 * 100 IM Med 1;30, 1;35, 1;40, 1;45

3200

5 * 200 fr DPS, just make 2:20, 2;25, 2;35, 2;45

3 * 200 fly DPS, just make 2:40, 2;45, 2;50, 2;55

5 * 100 fr DPS, just make 1;15, 1;15, 1;20, 1;25

3 * 200 bk just make 2:40, 2;45, 2;50, 2;55

5 * 50 fr just make 40, 45, 45

3 * 200 brst just make 2;50, 2;55, 3;05, 3:15

6700

En1En2

600 fr 100 sw/ 50 dr

6 * 50 fr combo flat hands on wrist flip 45, 50

15 * 50 5 ea dr 1-4, build #5 45, +5”, 50, 50 +5”

6 * 100 IM Med 2^nd 3 faster than first 3 1;30, 1;35, 1;40,

2200

2 * (200 50 st/ fr and fast/ easy 3;10, 3;20, 3;30, 3;45, 3;55

(200 fr 50 fast/ easy 2;55, 3;00, 3;10, 3;25, 3;35

(200 100 st/ fr and fast/ easy 3;10, 3;20, 3;30, 3;45, 3;55

(200 fr 100 fast/ easy 2;55, 3;00, 3;10, 3;25, 3;35

(200 fr easy 3;00, 3;10, 3;20, 3;30, 3;45

(200 st all out 3;10, 3;20, 3;30, 3;45, 3;55

(200 fr easy 3;00, 3;10, 3;20, 3;30, 3;45

(200 fr all out 3;10, 3;20, 3;30, 3;45, 3;55

5400

2 * 200 IM 2;35, 2;40, 2;50, 3;00, 3;15, 3;30

4 * 100 IM 1;35, 1;35, 1;40, 1;45, 1;50, 1;50

2 * 200 IM

3 * 100 IM

2 * 200 IM
2 * 100 IM

2 * 200 IM

1 * 100 IM
2 * 200 IM

8400

En1

600 fr 100 sw/ 50 dr

6 * 50 fr 3 sweep 50, 55, 1;00

20 * 50 5 ea dr 1-3, build # 4, K #5 55, 1;00 K=1:10

12 * 50 3 ea desc 1-3 50, 55, +5”

3 * 100 IM desc 1-3 1;30, 1;35, 1;40

4 * 25 1 ea fast 30

2400

Neg spt all 400 frees and neg spt all stroke 100’s 75-85%

400 fr 5;10, 5;20, 5;30, 5;45, 6;00, 6;15

3 * 100 fr 1;15, 1;20, 1;25, 1;30, 1;35, 1;40

1 * 100 fly 1;30, 1;35, 1;40, 1;40, 1;45, 1;50

400 fr 5;10, 5;20, 5;30, 5;45, 6;00, 6;15

2 * 100 fr 1;15, 1;20, 1;25, 1;30, 1;35, 1;40

1 * 100 fly 1;30, 1;35, 1;40, 1;40, 1;45, 1;50

1 * 100 bk same

400 fr 5;10, 5;20, 5;30, 5;45, 6;00, 6;15

1 * 100 fr 1;15, 1;20, 1;25, 1;30, 1;35, 1;40

1 * 100 fly 1;30, 1;35, 1;40, 1;40, 1;45, 1;50

1 * 100 bk 1;30, 1;35, 1;40, 1;40, 1;45, 1;50

1 * 100 brst +10”

400 fr 5;10, 5;20, 5;30, 5;45, 6;00, 6;15

400 IM All out

5600

En1En3

600 fr 100 sw/ 50 dr

6 * 50 fr combo wrist flip flat hands 45, 45/50, 50

6 * 50 fr 6-3/ 4-2 plant the hand 50, 50/55, 55

6 * 50 fr desc by 2’s 45, 45/50

15 * 50 5 ea dr 1-4, build #5 50, +5”, 55

6 * 50 1 ea 2 ch build for speed 45, +5’, 50-5”, 50 +5”

6 * 25 ch ¾ all out 30

2700

6 * 50 ch all out 1;15

100 easy

3 * 100 st all out 2;30

400 fr hyp 5 30”rest

100 IM PF 2:00 rest

3 * 200 IM or ch of st all out 4;00, 4;30

4500

5 * (100 IM PF long walls 1;25, 1;30, 1;35

(100 25 bk/brst good walls 1;35, 1;40, 1;45

(100 fr PF 6 bt K last 25 1;20, 1;25, 1;30, 1;35

6000