Irene Cats
This Swimfit Medley Session will set you up for a super-fast 400, 200 or 100 IM. Give it your all!
After an easy warm up we go through 200 or 100 IM Kick only, 200 or 100 IM Drills for each stroke and 200 or 100 IM @ 70%. During these 200's or 100's focus on your technique to set yourself up for a good main set.
The main set consists of 3 x 100, 50 or 25 of each stroke, descend 1 - 3, which means the first one is easy, the second one is moderate and the third one is fast. Time yourself to make sure you actually go faster when you put more effort in. Sometimes when we try harder we lose efficiency and don't actually go faster.
To finish off the main set we go for a 400, 200 or 100 IM Fast!
Warm up: 200 Choice / 200 Kick / 200 IM / 200 Pull / 200 Choice
200 IM Kick - 30sec rest
200 IM Drills - 30sec rest
200 IM @ 70% - 30sec rest
3 x 100 Butterfly (Descend 1 - 3) - 30sec rest
50 Freestyle Rovery
3 x 100 Backstroke (Descend 1 - 3) - 30sec rest
50 Freestyle Recovery
3 x 100 Breaststroke (Descend 1 - 3) - 30sec rest
50 Freestyle Recovery
3 x 100 Freestyle (Descend 1 - 3) - 30sec rest
50 Freestyle Recovery
400 IM Fast!
Cool down: 200 Choice
Warm up: 100 Choice / 100 Kick / 100 IM / 100 Pull / 100 Choice
100 IM Kick - 30sec rest
100 IM Drills - 30sec rest
100 IM @ 70% - 30sec rest
3 x 50 Butterfly (Descend 1 - 3) - 30sec rest
50 Freestyle Rovery
3 x 50 Backstroke (Descend 1 - 3) - 30sec rest
50 Freestyle Recovery
3 x 50 Breaststroke (Descend 1 - 3) - 30sec rest
50 Freestyle Recovery
3 x 50 Freestyle (Descend 1 - 3) - 30sec rest
50 Freestyle Recovery
200 IM Fast!
Cool down: 100 Choice
Warm up: 50 Choice / 50 Kick / 50 Choice / 50 Pull / 50 Choice
100 IM Kick - 30sec rest
100 IM Drills - 30sec rest
100 IM @ 70% - 30sec rest
3 x 25 Butterfly (Descend 1 - 3) - 30sec rest
25 Freestyle Rovery
3 x 25 Backstroke (Descend 1 - 3) - 30sec rest
25 Freestyle Recovery
3 x 25 Breaststroke (Descend 1 - 3) - 30sec rest
25 Freestyle Recovery
3 x 25 Freestyle (Descend 1 - 3) - 30sec rest
50 Freestyle Recovery
100 IM Fast!
Cool down: 100 Choice