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
