Results 1 to 1 of 1

Thread: Hell Week workouts

  1. #1
    Active Member habu987's Avatar
    Join Date
    Jan 2012
    Location
    the TARDIS
    Posts
    81

    Hell Week workouts

    This is our last week of practices before Christmas break, so I've been giving my evening swimmers (I coach three one hour long evening practices a week) a Hell Week. The first practice was hard free, designed for interval failure, the second practice was designed for high lactic acid production, and tonight's IM practice is designed for muscle/interval failure (we don't have very many IMers, let alone flyers, in the evening group). Day 1 and Day 3 are designed to run about 10 minutes over the 60 minute practice time.

    Here're the practices for the fast lane:

    Day 1

    Warmup: 300 choice

    Main set (all free):

    (Going through this set 3 times, with the intervals listed for each round)
    200 on 3:00/2:40/2:30
    2 x 175 on 2:35/2:20/2:10
    150 on 2:15/2:00/1:50
    2 x 125 on 1:50/1:40/1:35
    100 on 1:30/1:20/1:15
    2 x 75 on 1:05/1:00/:55
    50 on :45/:40/:35
    2 x 25 sprint on :30
    50 easy

    Cooldown: 300 choice

    Total yardage: 4500


    Day 2

    Warmup: 300 choice

    Main Set:

    4 x 100 IM sprint on 2:00
    #1 broken at the 25 for :10
    #2 broken at the 50 for :10
    #3 broken at the 75 for :10
    #4 straight

    5 x 150 sprint free on 2:45
    #1 broken at the 100 for :10
    #2 broken at the 75 for :10
    #3 broken at the 50 for :10
    #4 broken at the 25 for :10
    #5 straight

    6 x 200 sprint on 3:45
    #1 IM broken at ea/50
    #2 free broken at ea/50
    #3 IM broken at 75/125
    #4 free broken at 75/125
    #5 IM broken at 100
    #6 free broken at 100

    8 x 25 IM order sprint from the block

    Cooldown: 300 choice

    Total yardage: 3150


    Day 3

    Warmup: 300 choice, at least 1x25 of each stroke

    Main Set:

    1 x 200 IM on 3:10

    3 x 400 IM D/S by 50 on 6:20

    2 x 200 IM on 3:05

    2 x 400 IM 25D/75S on 6:10

    3 x 200 IM on 3:00

    1 x 400 IM on 6:00

    Cooldown: 300 choice

    Total yardage: 4200
    Last edited by habu987; December 20th, 2012 at 01:49 PM.

Similar Threads

  1. Week #25 Workouts - 6/18 through 6/23
    By MommyCoach in forum Expectant and New Mothers Workouts - by Danielle Newton
    Replies: 0
    Last Post: June 18th, 2012, 12:58 AM
  2. Week #24 Workouts - 6/11 through 6/15
    By MommyCoach in forum Expectant and New Mothers Workouts - by Danielle Newton
    Replies: 0
    Last Post: June 11th, 2012, 12:18 AM
  3. Week #21 Workouts - 5/21 through 5/26
    By MommyCoach in forum Expectant and New Mothers Workouts - by Danielle Newton
    Replies: 2
    Last Post: May 28th, 2012, 04:37 PM
  4. week of November 8, 2010 workouts
    By CoachJennifer in forum Basic Training for the New Swimmer - by Wendy Neely
    Replies: 2
    Last Post: November 10th, 2010, 10:47 AM
  5. Week of September 27, 2010 Workouts
    By CoachJennifer in forum Basic Training for the New Swimmer - by Wendy Neely
    Replies: 0
    Last Post: September 26th, 2010, 08:48 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •