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)