GREG TROY HIGH-LEVEL PRO WORKOUTS I

*modify to level of athlete”

BASIC
2-5 Cycles of
5×50 @ :60 Second Intervals (Shuttles)
4×25 Sprints @ :30 Second Intervals (No Shuttles)
*Resistance increased each cycle

SPRINT
3-6 Cycles of
6×25 @ :40 Second Intervals (Shuttles)
*Increasing Resistance Every 2 Repeats
2×50 @ :60 Second Intervals (No Shuttles)
*Builds Number 2 Faster

DISTANCE AND MIDDLE DISTANCE
2-4 Cycles of
300 @ :20 Second Interval (Shuttles)
3×100 @ 1:20 Pace Work (No Shuttles)
3×100 Hold Water (Shuttles)
1×300 For Time (No Shuttles)

DISTANCE
15-21 Cycles of
100 @ Basic Interval (Shuttles)
*Increase Resistance Every Set of 3
*Hold Same Time Throughout The Set
Finish With ___ x100 as close to goal pace as possible (No Shuttles)