Medley Session

Intention: In this session we're slowly building up the distances of each stroke, giving you the confidence to swim 100, 200 or 400 IM :)

Advanced

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

4 x

4 x 25 Stroke (IM order) - 10sec rest

4 x

4 x 50 Stroke (IM Order) - 15sec rest

4 x

4 x 100 Stroke (IM Order) - 20sec rest

400 IM

Cool down: 200 Choice

Intermediate

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

4 x

4 x 12.5 Stroke (IM order) - 10sec rest

4 x

4 x 25 Stroke (IM Order) - 15sec rest

4 x

4 x 50 Stroke (IM Order) - 20sec rest

200 IM

Cool down: 100 Choice

Beginner

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

4 x

4 x 12.5 Stroke (IM order) - 10sec rest

4 x

4 x 25 Stroke (IM Order) - 15sec rest

100 IM

Cool down: 100 Choice