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Thread: Week #1: Capacity (FR+IM); Total Volume: 16,000

  1. #1
    Participating Member emmahumbert's Avatar
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    Smile Week #1: Capacity (FR+IM); Total Volume: 16,000

    Monday 4000

    warm-up


    600 (50 FR + 25 kick BK 25 BK)
    8 x 50 ( 3 cycles fast IM order + finish FR) @ 1:00


    Pre Set

    3 x 200 IM kick with fins @ 3:15

    Main Set

    2 x 400 IM @ 7:00
    3 x 200 (100 FR 70% 100 BK 90%) @ 3:30
    4 x 100 BR paddles @ 2:00
    6 x 50 FLY @ 1:00

    Cool Down

    200 choice


    Tuesday 4000

    warm-up


    600 (75 FR + 25 BK)
    8 x 50 IM order (15m sprint+ 35 FR) @ 1:00


    Pre Set

    3 x 200 IM kick with fins @ 3:15

    Main Set

    400 pull FR
    8 x 50 BK minimum strokes @ 1:00
    300 pull FR
    6 x 50 BR minimum strokes @ 1:00
    200 pull FR
    4x50 Fly minimum strokes @ 1:00
    100 pull FR
    2 x 50 FR minimum strokes @ 1:00

    Post set (pull paddles)

    4x50 FR @ 0:45
    2x100 FR @ 1:30
    200 FR @ 3:00
    2x100 FR @ 1:30
    4x50 FR @ 0:45

    Cool Down

    200 (25 FR without breathing + 25 easy)

    Thursday 4000

    warm-up


    6 x 100 IM (2 Drill 2 Kick 2 swim)
    10 x 50 FR @ 1:00 (15 sprint + 35 easy) 3 arms 3 Kick 4 swim


    Pre Set

    800 kick with fins
    (200 FR @ 3:00 100 fly @ 2:00 200 FR @ 3:00 100 Fly @ 2:00 200 BK @ 3:00)

    Main Set

    9 x 150 @ 3:00 (3 Fly 3 BK 3 BR) build each 50s
    8x50 FR @ 0:50

    Cool Down

    200 Reverse IM
    100 choice

    Friday 4000

    warm-up


    400 FR
    300 (50 FR 50 BK)
    200 (50 FR 50 BR)
    100 (50 FR 50 Fly)

    Pre Set
    200 pull breathing 1/3/5/7/50s
    4 x 50 (25 build 25 easy) @ 1:00


    Main Set

    3 x (8 x 50 FR) 1 @ 0:55 1 @ 0:50 1 @ 0:45

    Pull paddles 600 (75 FR 25 BK)
    Pull paddles 8 x 100 FR @ 1:30 odds quick
    event 25 sprint 75 perfect swim


    Cool Down

    100 choice

  2. #2
    Participating Member
    Join Date
    Jun 2009
    Posts
    1

    Re: Week #1: Capacity (FR+IM); Total Volume: 16,000

    Hi! I've been using the High Volume workouts in the Training section. I'm hoping that this is week #1 for that feed because the workouts look good. If that is indeed true, this post isn't showing up there. Thanks!

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