WORKOUTS

below are some sample workouts

Training on the X1-PRO is unlike any other resistance training device any athlete has ever trained on. With the smooth and consistent resistance being bi-directional, in itself, provides the ability for the swimmer to train 3-4 times greater than any other type of resistance.

GMX7 recommends training resistance on the X1-PRO 2-3 times per week. The following workouts are for high school athletes and up and can be altered/modified according to ability of athlete to make intervals. You may also incorporate kicking sets with resistance if so desired, but will need to apply higher intervals, as needed.

Additionally, since breakouts are essential to all athletes, as a swimmer is never moving faster than off the start and off each and every turn. You will find the X1-PRO sets, will always go immediately into a short and fast set without the X1-PRO after the main resistance sets are completed, then come back to high resistance breakouts, regardless of distance, middle distance, or sprint.

GREG TROY PRO WORKOUT

Greg Troy: Pro’s (training 2-3 times a week, minimum 30 minutes up to 1 hour on X1-PRO per session)

Speed Sets (SC):
2 to 6x { 6-8 x 25 @:45 (high resistance)
{ 2 x 50 @:45 (no X1-PRO)

2 to 5x { 3-5 x 100 @1:30 (high resistance)
{ 1 x 100 @1:30 (very fast) (no X1-PRO)

6 to 8x { 4-8 breakouts @:40 rest every 2-4 cycle (high resistance)
{ 4-8 x 25 @:25 (no X1-PRO)

• All and/or in part can be done with/without equipment

 

Distance Sets (LC)

2 to 3x {1-3 x 100 @4:30 (set resistance to capability)
{3 x 100 @1:30 (400-800-1500 pace) (no X1-PRO)

3 to 5x {3 x 100 @1:20 (medium to low resistance)
{1 x 300 fast @5:00

 

IM sets (LC):

3x {5 x 100 stroke @1:30 (medium resistance)
{1-2 x 100 stroke @1:50

3 – 6x {4-6 x 50 @:45 stroke
{2 x 50 @45 transition best stroke (no X1-PRO)

• All and/or in part can be done with/without equipment

SAMPLE WORKOUT #1

SC – distance:

2 x 400 @ 5:00 (Light resistance) (10)
2:00
4 x 200 @ 2:30 (medium resistance) (10)
2:00
8 x 100 @ 1:30 (medium resistance) descend 1-4/ 5-8 to fast (12)
*go right into……
8×50 @ :45 (No X1-PRO) hard (6)

10 x Breakouts (highest resistance) (10)

 

LC – distance:

9 x 100 @ 1:30 (light resistance) descend 1-3, 4-6, 7-9 (13:30)
2:00
9 x 50 @ 1:00 (medium resistance) hard (9)
*go right into……
3 x 100 @ 1:15 (no X1-PRO) hard (3:45)

10 x Breakouts (highest resistance) (10)

 

SC sprint:

12 x 50 @ 1:00 (light resistance) (12)
2:00
24 x 25 @ :40 (high resistance) hard (4 fr/4 stroke) (16)
*go right into……
6 x 50 @ :45 (no X1-PRO) hard (4:30)

10 x breakouts (highest resistance) (10)

 

LC sprint:

6 x (4 x 50) @ 1:05, 1:00, :55, :50, :45, :40 (light resistance) (21)
2:00
6 x 50 @ 1:00 (light resistance) “all out” no more than 4 breaths (6)
*go right into……
4 x 50 @ :45 (no X1-PRO) hard (3)

10 x breakouts (highest resistance) (10)

SAMPLE WORKOUT #2

SC – distance:

4 x (6 x 100)  @ 1:30, 1:25, 1:20: 1:15 (light resistance) descend      (33)
2:00
6 x 100 @ 1:30 (light resistance) fly                                                    (9)
*go right into……
10 x 25 @ :30 (no X1-PRO) fast                                                           (5)

10 x breakouts (highest resistance)                                                    (10)

 

LC – distance:

4 x 400 @ 6:00 (light resistance)                                                         (24)
2:00
10 x 50 @ 1:00 (medium resistance) hard                                          (10)
*go right into……
3 x 200 @ 2:30 (no X1-PRO) 80%                                                        (7:30)

10 x breakouts (highest resistance)                                                    (10)

 

SC sprint:

8 x 50 @ :50 (light resistance)                                                             (6:40)
8 x 50 @ 1:00 (medium resistance)                                                    (8)
8 x 50 @ 1:15 (high resistance)                                                           (10)
2:00
8 x 25 @ :30 (light resistance) hard                                                     (4)
8 x 25 @ :45 (medium resistance) hard                                               (6)
8 x 25 @ 1:00 (high resistance) hard                                                   (8)
*go right into……
4 x 50 @ :45 ( no X1-PRO) hard                                                           (3)

10 x breakouts (highest resistance)                                                    (10)

 

 

LC sprint:

4 x 100 @ 2:00 (light resistance) hard                                                 (8)
2:00
12 x 50 @ 2:00 (medium resistance) fast                                           (24)
*go right into……
4 x 50 @ :45 (no X1-PRO) hard                                                            (3)

10 x breakouts (highest resistance)                                                    (10)

SAMPLE WORKOUT #3

SC – distance:

1 x 800 @ 12:00 (light resistance)                                                      (12)
1 x 600 @ 9:00 (light resistance)                                                         (9)
1 x 400 @ 6:00 (light resistance)                                                         (6)
3 x 200 @ 3:00 (medium resistance)                                                  (3)
*go right into……
3 x 200 @ 2:15 (no X1- PRO) hard                                                       (6:45)

10 x breakouts (highest resistance)                                                    (10)

 

LC – distance:

9 x 200 @ 3:00 (light resistance) descend 1-3, 4-6, 7-9                      (27)
2:00
5 x 100 @ 2:00 (medium resistance)                                                  (10)
2:00
8 x 50 @ 1:00 (medium resistance) stroke/ no free                            (8)
*go right into……
5 x 100 @ 1:20 (no X1-PRO) hard                                                        (6:40)

10 x breakouts (highest resistance)                                                    (10)

 

SC sprint:

4 x 100 @ 2:00 (medium resistance) stroke – hard                              (8)
1:00
4 x 50 @ 1:30 (medium resistance) stroke – hard                                (6)
1:00
8 x 25 @ 1:00 (high resistance)  stroke – all out                                   (8)
*go right into……
8 x 50 @ :40 (no X1-PRO) hard                                                            (5:20) 

10 x breakouts (highest resistance)                                                    (10)

 

LC sprint:

3 x 100 @ 1:45 (light resistance) stroke                                              (5:15)
3 x 100 @ 2:00 (medium resistance) stroke                                       (6)
3 x 100 @ 2:30 (medium resistance) free/ fast                                  (7:30)
2:00
3 x 50 @ 2:00 (medium resistance) stroke/ fast                                 (6)
3 x 50 @ 2:30 (heavy resistance) stroke/ fast                                     (7:30)
3 x 50 @ 3:00 (heavy resistance) free all out                                       (9)

*go right into……
6 x 50 @ 2:00 (no X1-PRO) all out                                                       (12)

10 x breakouts (highest resistance)                                                    (10)

SAMPLE WORKOUT #4

SC – distance:

3 x (2 x 200)  @ 2:45, 2:30, 2:15 (light resistance)                              (15)
2:00
4 x 100 @ 1:30 (light resistance) fl/bk, bk/br, br/fr, fr/fl                    (6)
*go right into……
10 x 25 @ :30 (no X1-PRO) fast                                                           (5)

10 x breakouts (highest resistance)                                                    (10)

 

LC – distance:

2 x 500 @ 8:00 (light resistance)                                                         (16)
2:00
10 x 50 @ 1:00 (medium resistance) hard                                          (10)
*go right into……
2 x 200 @ 2:30 (no X1-PRO) 80%                                                        (5:00)

10 x breakouts (highest resistance)                                                    (10)

 

SC sprint:

6 x 50 @ 1:00 (light resistance) descend 1-3, 4-6                               (6)
6 x 50 @ 1:00 (medium resistance) descend 1-3, 4-6                         (6)
6 x 50 @ 1:30 (high resistance) descend 1-3, 4-6                                (9)
2:00
6 x 25 @ :30 (light resistance) hard                                                     (3)
6 x 25 @ :45 (medium resistance) hard                                               (4:30)
6 x 25 @ 1:00 (high resistance) hard                                                   (6)
*go right into……
4 x 50 @ :45 ( no X1-PRO) hard                                                           (3)

10 x breakouts (highest resistance)                                                    (10)

 

 

LC sprint:

8 x 75 @ 1:15 (light resistance) hard                                                   (10)
2:00
8 x 50 @ 2:00 (medium resistance) fast                                             (16)
*go right into……
4 x 50 @ :45 (no X1-PRO) hard                                                            (3)

10 x breakouts (highest resistance)                                                    (10)

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)

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)

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)

X1-PRO HIGH SCHOOL WORKOUT #1

WARMUP: 1,000+

Low:
4 x (4 x 25): (4 x :55, 4 x :50, 4 x :45, 4 x :40) Free (12:40)
1:00 rest
4 x (4 x 25): (4 x 1:00, 4 x :55, 4 x :50, 4 x :45) Stroke (14:00)
1:00 rest
200 x 4:00 swim (50%) (32:40)
*Kick Set (High Intensity)

Mid:
3 x (3 x 50): (3 x 1:30, 3 x 1:15, 3 x 1:00) Free (11:15)
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%) (32:15)
*Kick Set (High Intensity)

High:
4 x (3 x 50): (3 x 1:30, 3 x 1:20, 3 x 1:10, 3 x 1:00) Free (13:00)
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%) (33:00)
*Kick Set (High Intensity)

X1-PRO HIGH SCHOOL WORKOUT #2

WARMUP: 1,000+

Low:
5 x (4 x 25): (4 x :55, 4 x :50, 4 x :45, 4 x :40, 4 x :35) Free (14:30)
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)
2:00 rest
200 swim (2 x 100 IM) on 4:00 (50% effort) (29:40)
*Kick Set (High Intensity)

Mid:
5 x (4 x 25): (4 x :50, 4 x :45, 4 x :40, 4 x :35, 4 x :30, ) Free (13:20)
1:00 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) (29:50)
*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 (17:00)
1:00 rest
4 x (2 x 50): (2 x 1:10, 2 x 1:00, 2 x :50, 2 x :40) Stroke (high resistance) (9:00)
1:00 rest
200 IM swim on 4:00 (50% effort) (30:10)
*Kick Set (High Intensity)

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)

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