Fox Swim Valley Team/SR Group Training

Thank you to Dave for sharing!

Good morning Don,
Loved your workouts, we'll give it a go this week! Always inspired by you!
Below are FOX's training last week. Softer intervals with faster
swimming/underwater work. In addition we did an 1 hr. & 15 min strength
training sessions each day.
Happy Holidays! Dave

Workout #1

2 x 300 choice @ 4:15, 4 x 75 FR (3/4/4) @ 1:20, 2 x 200 IM @ 3:15, 8 x 50 IM @ 50., three min rest.

kick with snorks: 4 x 150 K @ 2:45-3, 4 x 100 K @ 1:40-2, 16 x 25 no snorks @ 30.

3 x 100 loosen @ 1:30, three min break

5 x 200 FR-Pull @ 2:30-3, 6 x 75 FR-Pull @ 1:05, 100 loosen

10 x 50 STR Drill (BK-one arm BK/BR-25 one arm, 25 BR arms-fly k/ FL-2 reg str and 3 kicks under water repeat) @ 55, loosen

Workout #2

1 x 400 choice @ 5:30, 1 x 300 IM @ 4:30, 2 x 200 BK @ 3:10, 8 x 50 FL or BR @ 55. Three min rest.

2 x 200 STR @ 3:15-45, 3 x 100 STR @ 1:30-45, 4 x 50 STR @ 1:10, one min rest, repeat

1 x 500 kick build up, 30 sec rest, 5 x 100 K @ 2:30 (best average, fast) three min rest.

Sprint FR: 4 x 75 @ 1:20 8 x 25 @ 40, 4 x 50 @ 1:00, 8 x 25 @ 40 (50’s 3/3, 25’s two breaths) loosen

Workout #3

1 x 600 choice @ 8:45, 12 x 50 STR Drill @ 55, 3 x 100 IM @ 1:45, 1 x 300 IM @ 4:30, 4 x 50 STR Drill @ 55, three min rest.

30 x 50 FR-Pull @ 40-50, two min rest, 16 x 25 STR-Pull @ 40, 2 x 100 loosen @ 2.

7 x 150 Kick with snorks @ 2:45-3 ( #1 med, #2-7 “50 fast, 50 med, 50 fast”)

1 x 100 STR @ 2:00 (50 med, 50 fast), 1 x 50 FR med @ 1:00, repeat 6 times

Loosen

Workout #4

4 x 250 @ 4:00 (150 FR, 50 STR, 50 K), 6 x 75 IM/STR @ 1:30, 6 x 50 FR @ 50 (3/3), three min rest.

6 x 25 @ 50 (15 yd blast, 10 yd med), 6 Starts, 6 x 25 @ 50 (finishes)

10 x 100 FR-Pull @ 1:20-45 (med pace, work turns)

Two sets: 8 x 50 @ 1:00 (cycle #1 FR, cycle #2 STR—work breakouts/turns/finishes) two min rest between cycles.

5 x 200 K @ 3:40-4 choice, 2 x 100 loosen @ 2, three min rest

16 x 50 IM (fastest repeat time)

Loosen

Workout # 5

1 x 600 FR @ 9:00, 10 x 50 FR-Pull @ 45-50, 1 x 400 FR-Pull @ 6, 8 x 25 sprint FR-Pull @ 50, 100 BK loosen, 6 starts, three min rest.

5 x 200 IM @ 3-3:30, 1 x 100 loosen @ 3,

6 x 150 STR @ 2:15-30, 1 x 100 loosen @ 3,

5 x 100 FR @ 1:30-45, 2 x 75 loosen @ 1:30

Work on finishes and sprint drills

loosen