X1-PRO AGE GROUP WORKOUT #1

WARMUP: 1,000+

Low:
3 x (4 x 25): (4 x :50, 4 x :45, 4 x :40) Free (9:00)
2:00 rest
3 x (4 x 25): (4 x 1:00, 4 x :55, 4 x :50) Stroke (11:00)
2:00 rest
200 x 4:00 swim (50%) (28:00)
*Kick Set (High Intensity)

Mid:
2 x (3 x 50): (3 x 1:30, 3 x 1:20) Free (8:30)
1:00 rest
2 x (4 x 50): (4 x 2:00, 4 x 1:45) Stroke (15:00)
1:00 rest
200 x 4:00 swim (50%) (29:30)
*Kick Set (High Intensity)

High:
3 x (3 x 50): (3 x 1:30, 3 x 1:20, 3 x 1:10) Free (10:00)
1:00 rest
4 x (4 x 25): (4 x 1:00, 4 x :55, 4 x :50, 4 x :45) Stroke (high resistance) (14:00)
1:00 rest
200 x 4:00 swim (50%) (30:00)
*Kick Set (High Intensity)