WORKOUTS

below are some sample workouts

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

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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