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