Irene Cats
In today's Swimfit Medley Session we focus on performing a good kick first, followed by swimming the whole stroke.
Start with the usual SKIPS warm up first, doing either 200, 100 or 50 of each.
In the main set, we start with 4 x 75 broken up in 25 kick, 25 stroke and 25 Freestyle, or 4 x 50 broken up in 12.5 kick, 12.5 stroke and 25 Freestyle. We go through this 4 times, so you get to do one of each stroke. The first one will be Butterfly, the second Backstroke, the third Breaststroke and the last one all Freestyle.
We then step it up and double the distances for the next part of round 1. This first round is all done at an easy pace, and good focus on your technique of each stroke.
The Advanced and Intermediate sessions go through this one more time, but this time it's fast! Go hard and give it your all!
Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim
2 x (Round 1 Easy / Round 2 Fast)
[4 x 75 IM Order (25 Stroke Kick / 25 Stroke / 25 Freestyle) - 20sec rest
4 x 150 IM Order (50 Stroke Kick / 50 Stroke / 50 Freestyle) - 20sec rest]
Cool down: 200 Choice
Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim
2 x (Round 1 Easy / Round 2 Fast)
[4 x 50 IM Order (12.5 Stroke Kick / 12.5 Stroke / 25 Freestyle) - 20sec rest
4 x 100 IM Order (25 Stroke Kick / 25 Stroke / 50 Freestyle) - 20sec rest]
Cool down: 100 Choice
Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim
4 x 50 IM Order (12.5 Stroke Kick / 12.5 Stroke / 25 Freestyle) - 20sec rest
4 x 100 IM Order (25 Stroke Kick / 25 Stroke / 50 Freestyle) - 20sec rest
Cool down: 100 Choice