X1-PRO HIGH SCHOOL WORKOUT #3

WARMUP: 1,000+

Low:
3 x (4 x 25): (4 x :50, 4 x :45, 4 x :40) IM (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 (4 x 50): (4 x 1:30, 4 x 1:15) Free (12:40)
1:00 rest
2 x (4 x 50): (4 x 1:45, 4 x 1:30) Stroke (15:00)
1:00 rest
200 x 4:00 swim (50%) (30:00)
*Kick Set (High Intensity)

High:
3 x (4 x 50): (4 x 1:30, 4 x 1:20, 4 x 1:10) Free (14:40)
1:00 rest
3 x (4 x 25): (4 x :55, 4 x :50, 4 x :45) Stroke (high resistance) (10:00)
1:00 rest
200 x 4:00 swim (50%) (30:40)
*Kick Set (High Intensity)