Medley Session

Intention: Push yourself to swim a faster 200 or 100 IM!

Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim

2 x

[4 x 50 IM Order @ 70% - 10sec rest

4 x 50 IM Order @ 85% - 20sec rest

4 x 50 IM Order @ 100% - 30sec rest

200 Freestyle Easy Recovery - 20sec rest

200 IM @ 100%

1min rest]

Cool down: 200 Choice

Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim

4 x 50 IM Order @ 70% - 10sec rest

4 x 50 IM Order @ 85% - 20sec rest

4 x 50 IM Order @ 100% - 30sec rest

200 Freestyle Easy Recovery - 20sec rest

200 IM @ 100%

Cool down: 100 Choice

Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim

4 x 25 IM Order @ 70% - 10sec rest

4 x 25 IM Order @ 85% - 20sec rest

4 x 25 IM Order @ 100% - 30sec rest

100 Freestyle Easy Recovery - 20sec rest

100 IM @ 100%

Cool down: 100 Choice