The best part of hell week, is when it’s over.

The 2020 MySwimPro Hell Week is Sunday, January 19 to Sunday, January 26. The goal of this Challenge is to swim 7 days in a row! Can you do it? Join for free in the MySwimPro app!

What Is Hell Week?


“Hell Week” is essentially a way of explaining the hardest period of training over the course of a season. In competitive swimming seasons, it normally happens in January, and is the peak of a team’s training. Hell Week typically includes a week or two of lots of swimming, training at high performance.

We thought it would be fun to host our own MySwimPro Hell Week to see how many of our swimmers are up to the challenge!

What Makes a Hell Week Workout So Difficult?

In the video above, you’ll hear Fares Ksebati talk about the difference between a regular workout, and a true Hell Week workout.

Below are some of the factors that will make a Hell Week workout more difficult than others:

  • Distance of the swim
  • Duration of the workout
  • The intensity of the workout
  • Strokes you’re focusing on
  • How much rest are you getting between sets?
  • Are you using training equipment?
  • Are you adding resistance in the water?
  • Are you doing strength training outside of the pool?
  • Is your pool short course or long course?

Those are just some of the elements that can effect the difficulty of your swim workout. However you want to ramp up your training during Hell Week, we want you to join us in the Challenge!

The #1 goal of the 2020 MySwimPro Hell Week is to swim everyday for 7 days in a row. It does not matter if you are in a pool, or open water, however you want to swim – just do it!

How Do I Join?


To participate in MySwimPro’s Hell Week, follow these steps:

  1. Download the free MySwimPro app on iPhone or Android
  2. Open the app and visit the Coach screen
  3. View the Hell Week Challenge and tap Join
  4. Log 7 swim workouts in the app between January 19-26 to participate in the leaderboard. Here’s how >

The goal of this Challenge is to hold you accountable, so you can discover your potential. It’s time to take your January training to the next level and achieve some new goals!

Share your progress with our global community by tagging #MySwimPro in your photos, or join our Private Facebook Group.

Related: How Often Should You Swim?

Free Workouts To Try:

Speed Focus Workout (45 minutes – 1,800 yards):

Warm Up:

  • 4 x 100 Freestyle
  • 4 x 50 Kick

Main Set (3x):

  • 4 x 50 Freestyle
  • 1 x 100 Freestyle

Cool Down:

  • 1 x 200 Freestyle

Endurance Focus Workout (45 minutes – 2,300 yards): 

Warm Up:

  • 1 x 400 Freestyle
  • 3 x 100 IM

Main Set (2x):

  • 5 x 100 Freestyle
  • 1 x 200 Pull

Cool Down:

  • 1 x 200 Freestyle

Stroke / IM Focus Workout (45 minutes, 1,800 yards):

Warm Up:

  • 1 x 300 Freestyle
  • 6 x 50 Kick

Main Set (1x):

  • 1 x 200 IM
  • 4 x 50 IM
  • 3 x 100 IM
  • 4 x 50 IM
  • 1 X 100 IM
  • 4 X 50 Freestyle

Cool Down:

  • 4 x 50 Freestyle

There are hundreds of swim workouts and drills that you can try in the water to practice your freestyle stroke.

Check out our YouTube channel, this article, or download the MySwimPro app for more tips and workout ideas!

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