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

[emmahumbert]

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

[minesalum]

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!