X1-PRO Age Group Workouts

X-1 Pro Forums Training Questions and Workouts X1-PRO Age Group Workouts

Viewing 3 posts - 1 through 3 (of 3 total)
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  • #1899
    Dylan McCagg
    Keymaster

    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)

    #1900
    Dylan McCagg
    Keymaster

    X1-PRO Age Group Workout #2

    WARMUP: 1,000+

    Low:
    6 x (3 x 25): (3 x 1:00, 3 x :55, 3 x :50, 3 x :45, 3 x :40, 3x :35) Free (14:15)
    2:00 rest
    4 x (2 x 25): (2 x 1:10, 2 x :1:00, 2 x :50, 2 x :40) Stroke (7:20)
    1:00 rest
    200 swim (2 x 100 IM) on 4:00 (50% effort) (28:35)
    *Kick Set (High Intensity)

    Mid:
    4 x (4 x 25): (4 x :55, 4 x :50, 4 x :45, 4 x :40) Free (14:00)
    2:00 rest
    3 x (2 x 50): (2 x 2:00, 2 x 1:45, 2 x 1:30) Stroke (10:30)
    1:00 rest
    200 swim (2 x 100 IM) on 4:00 (50% effort) (30:10)
    *Kick Set (High Intensity)

    High:
    6 x (4 x 25): (4 x :55, 4 x :50, 4 x :45, 4 x :40, 4 x :35, 4 x :30) Free (16:40)
    2:00 rest
    3 x (2 x 50): (2 x 1:30, 2 x 1:15, 2 x 1:00) Stroke (high resistance) (9:00)
    1:00 rest
    200 IM swim on 4:00 (50% effort) (30:10)
    *Kick Set (High Intensity)

    #1901
    Dylan McCagg
    Keymaster

    X1-PRO Age Group 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)

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