Medley Session #417

Today we're going through all the strokes and we'll have some fun along the way! :)

In the Strong swims really push the pace and work hard, while in the Easy swims try to relax, catch your breath and get your heart rate down.

Finish the session with 3 x 200, 100 or 50 IM Descend, which means that the first one is easy, the second one is moderate and the last one is FAST!

This interval medley session will have your heart rate spiking & dropping throughout, the fastest way to get fit!

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

3 x

[50 Butterfly Strong / 50 Backstroke Easy - 15sec rest

50 Backstroke Strong / 50 Breaststroke Easy - 15sec rest

50 Breaststroke Strong / 50 Freestyle Easy - 15sec rest

50 Freestyle Strong / 50 Butterfly Easy - 15sec rest]

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3 x 200 IM (Descend 1 - 3) - 30sec rest

Cool down: 200 Choice

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

3 x

[25 Butterfly Strong / 50 Backstroke Easy - 15sec rest

25 Backstroke Strong / 50 Breaststroke Easy - 15sec rest

25 Breaststroke Strong / 50 Freestyle Easy - 15sec rest

25 Freestyle Strong / 50 Butterfly Easy - 15sec rest]

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3 x 100 IM (Descend 1 - 3) - 30sec rest

Cool down: 100 mixed strokes easy

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

3 x

[25 Butterfly Strong / 25 Backstroke Easy - 15sec rest

25 Backstroke Strong / 25 Breaststroke Easy - 15sec rest

25 Breaststroke Strong / 25 Freestyle Easy - 15sec rest

25 Freestyle Strong / 25 Butterfly Easy - 15sec rest]

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3 x 50 IM (Descend 1 - 3) - 30sec rest

Cool down: 100 Choice