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)